Morning 17km Run incl 2 x 1500m Hill Efforts, 4 x 800m Undulating ; Steve 3 x 500m at Stromlo XC Circuits

Pre-Dawn 17km run in warm air with a sea breeze. The set: Warm up, 2 x 1500m Steep Hill Time Trials, 4 x 800m undulating efforts, 1-2 minutes recovery, long warm down. In Canberra Steve continues his journey to good form again with 3 x 500m intervals at Stromlo XC Circuits. Splits: 1:46,1:48,1:54=5:28. Tomorrow a Tempo run and 100-200m Strides. Parkrun on Saturday.

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