Long Threshold XC Run

Another hot one, over 36 expected again so an early start.

At Stromlo only on the 2000m XC circuit a 2km warm up, 80 minutes continuous at lower threshold (4:00-4:07/km), 1000m warm down. A short loosener later to make it 28km for the day.

That's long run #12 since the ribs thing and week weeks average of 130km. One more week of hard work and then an easy week or so coinciding with the Oceania Masters Athletics Championships 5000m and Half Marathon.

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