22km Forest Trails Run ; Bike Commute 16km ; 11km Forest Trails Run incl 5 x 800m, 1 minute recovery ; Steve 30 Minute Tempo Run

Weather turned nice again on Wednesday. 22km on forest trails plus 16km bike commute. No running on Thursday morning, late night at a party, afternoon undulating trails run instead of 11km including 5 x 800m efforts with 1 minute jog recovery. A series of minus degree mornings starting on Sunday.

Steve ran a 30 minute tempo run. Splits: 10 minute warm up 4:42/km, 2:30 4:00/km, 5:00 3:34/km, 2:30 3:50/km, 10:00 4:07/km.

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