Steve Tempo Run 13km ; Mid-week Ketchup

On Tuesday Steve ran a 10km tempo run within 13km, 7km of that quite snappy.

Splits (7km): 3:59,3:57,3:50,4:02,3:49,3:45,3:59. An excellent set in cold conditions.

I've reverted back to active recovery as I deal with a head cold. A daily run with Milli the border collie on forest trails of 7km is our standard run, fast paced as Milli is pulling me along.

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