AIS Track 3000m Tempo ; Keith 1500m, 2 x 800m

Wednesday afternoon repeat of yesterday with a long run incorporating 3000m Tempo in 10:21 at Australian Institute of Sport track. Weather sunny, very warm, strong winds. Like yesterday using early part of the 3000m as a warm up before finding my groove. Final 1000m was 3:08.

Keith ran 1500m 5:48 and 2 x 800m 3:14 and 3:04 on hilly gravel road. Similar weather down south for Keith.

I'll be looking for another 3000m on Sunday morning at track although rain is expected. A couple of shorter interval sessions before Sunday.

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