Long Run incl 1500m 4:45.3 ; Keith in Bega 4min, 6min, 3min, 5min

Sunday morning long run to Australian Institute of Sport track for a 1500m time trial in 4:45.3 (European Masters Athletics virtual challenge), return and then continued for an extended warm down. 20km for the day, 131km for the week. Weather sunny, cool to warm, some wind. Overnight rain left puddles in lane one of the track. Splits: 1:35.8,1:37.1,1:32.4. I felt good running although there were flaws with the run. First 500m should be 1:30, last 500m was OK as twice into the wind. I need someone to post a fast time in the challenge (mine is leading), that will fire me up for a run in the 4:30s. I still have a couple of weeks left.

Keith in Bega ran 4min (4:00/km), 6min (3:55/km), 3min (3:40/km), 5min (3:55/km)

Next set on Monday with Steve at AIS track again, set weather dependant as it's usually windy. Tuesday and Wednesday long recovery runs with 500m strides at Stromlo. Thursday at ACT Masters track either 1500m or 3000m/5000m. I'll cut back the volume on Wednesday.

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