Tempo Run 18km including 6 Power Hills ; Keith in Bega

Repeat of last week at dusk, 18km tempo run including 6 x Power Hills of 45sec-2minutes. Just made it back on full dark.

Keith in Bega 4 x 500m efforts (1:43, 1:39, 1:42, 1:39). The usual warm up plus 6 x 100m strides in 18 seconds. Another step towards a great year as M60 come June. Merimbula Fun Run this month.

Next set on Saturday at Stromlo XC Circuit. Sunday is Mother's Day Classic on the lake. It could be a lighter session than normal.

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