Steve 13km Tempo Run incl 4km 3:50s/km ; Keith 7 x 300m Hills ; Trails Recovery Run 14km

Steve on Tuesday morning put in a Tempo Run of 13km including a 4km stretch of 3:53-3:59/km. Keith ran 7 x 300m hills. Splits: 61,62,58,57,56,57,58. I got out there at lunch running an easy 14km on forest trails out of the wind. I'm still recovering from DOMS relating to the hilly half marathon last Sunday.

I'll take the rest of the week easy. Next set on Saturday morning group session at Stromlo, long XC intervals.

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