Mount Painter 8km XC 3:42/km ; Canberra Covid-19 Free ; Keith in Bemboka

Friday morning 8km XC run, first 4km with Milli the Border Collie, second 4km solo. Weather cold, very windy, course saturated and slippery. Only 7 degrees expected in Canberra today, snow on the mountains.

Splits from 2nd 4km (500m): 1:48,1:58,1:44,1:55,1:46,1:52,1:47,1:53. Every 2nd split was into the wind. Tough going out there.

In the afternoon an easy 9km on forest trails making 131km last 7 days. Next set on Saturday morning at Stromlo XC circuits, long intervals.

Yesterday marked the first day that Canberra (population 400,000) is Covid-19 free. Of course things can change quickly, it only takes one person to start a cluster again, here's hoping it stays this way for a while. I am still working from home, we are on level 3 restrictions.

In Bemboka Keith continued his return to training with a set of 150 metre strides in 18 seconds.

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