3000m Paced Lactate Track Intervals : 5 x 600m

On track for a change. Weather sunny warm to cool, some wind. Solo session.

The set: 10km warm up, 4 x 100m (19,17,16,16,15), 5 x 600m efforts off 2 minutes recovery jog, Splits: 1:49, 1:49, 1:50, 1:49, 1:43, 5km warm down.

Keith in Bega wore gear appropriate for magpie swooping season. There will be no swooping tomorrow, another deluge coming our way.

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