Steve 8 x 1 min, 4 x 30 sec ; Keith 4 x 5 min

This morning Steve ran 8 x 1 minute and 4 x 30 second intervals on local Parkrun course. Weather feature was smoke from large bushfires burning towards the coast, blown in at night by the usual summer easterly sea breeze. At Stromlo we opted for strides only and steady running. It wasn't a good health choice to be out there running hard and breathing in the smoke.

Further south at Bemboka Keith ran 4 x 5 minute efforts with heart rate at 150-155bpm, 2 minute recovery down to 135bpm.

I've been running daily, active recovery and slowly building the base back up again. No racing planned until 12th January.

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