Keith in Bega : 4 x 1000m

Keith in Bega today 4 x 1000m with 200m jog recovery. Splits a very consistent: 3:33, 3:31, 3:32, 3:31. The usual warm up and warm down plus 5 x 100m strides in 18-19 seconds. Keith is days away to joining a super competitive M60 group in Australia which includes Mark, Alan, David and others. All three have done something special in the last couple of months and produced some exciting racing. There's not much between them and each has many strengths and few weaknesses.

I'm back into it today. 20km with two steady runs. I'll be back up to 120km by the weekend and may even chance a session tomorrow. I have something that excites me planned.

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