Long Run 18km incl 5 x 500m, 500m recovery

Long morning run including a set of 5 x 500m efforts with 500m jog recovery at Stromlo XC circuits prior to getting out on the bitumen. Splits: 1:53,1:44,1:40,1:34,1:29. The surface is still covered in sand. The set and long run was done in training shoes. The ankle injury has settled down. I am taping on all runs as a precaution. Lots of rain expected again for a few days. I am marshalling at Parkrun on Saturday. On Sunday a repeat of today's set and long run.

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