Long Runs with Strength Hills ; Keith in Bemboka

The last two days a little ugly for running fast. I ran the same long run on both days of 17km with two long climbs each day which were run at lower threshold. I won't do a session until Saturday (4 x 3 minute efforts on grass), Sunday is a hilly XC handicap of around 8km. I don't know the course but will push to my limit up the hills.

Today Keith in Bemboka ran a 2km loop to avoid the mud. 2km warm up, 5 x 100m strides, 800m 2:38, 400m jog, 400m 73, 400m jog, 200m 33. Keith is racing on Sunday in a high profile local race. Good luck Keith.

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