Forest Trails Run 20km incl 15 x 1 minute hard, 1 minute easy ; Steve 30 minute tempo run

Cool and windy today, out into the trails again to escape the wind, the slippery clay surface dried out enough to do some intervals. Warm up, 15 x 1 minute hard, 1 minute easy, warm down. 20km all up. Easy running on Friday, Parkrun on Saturday followed by 4 x 2500m at half marathon tempo on the grass at Stromlo XC circuits. Hopefully the venue coffee machine is fixed.

On Wednesday Steve ran a 30 minute tempo run with pace ranging from 4:00/km to 3:32/km.

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