Australian Institute of Sport Track Pacing Session 3:20/km

Wednesday afternoon long run including a pacing session at the Australian Institute of Sport track with Steve. Pacing was done at 3:20/km or 16:40 5000m. I should be able to run very close to that now.

The set: Long warm up, 4 x 100m strides, 2 x 200m (3:00/km), 400m,500m,600m,600m,700m all at 3:20/km with 200m jog recovery, 2 x 200m 3:00/km, long warm down. All up 17km for the day.

Keith on the coast a couple of jogs or runs today, raining down there again.

Lots of rain expected over the next few days. No plans, I'll get some running in when I can. Parkrun on Saturday will be very soggy.

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