Sunday Long Runs 30km

After missing a week due to Canberra Times Fun Run the Sunday long runs returns. Once again breaking the 30km into two parts. First 10km with Milli the Border Collie (that's as far as I dare take her in summer), next part 20km solo, all on forest trails.

Next set on Monday or Tuesday with 800m XC intervals with 1:35 jog recovery, possibly to finish with a couple of 400m efforts to get some 800m speed going.

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