Keith in Bemboka 4min + 3min Tempo

Meanwhile back in the colder part of Australia Keith ran on undulating gravel road 4km warm up, 4km tempo at 4:07/km, 1km recovery, 3km tempo, 4km warm down.

I ran 30 minutes to supermarket early this morning. It's hot, sunny and windy out there again. The walks and steeple have been on this morning. I've been hanging by the pool in the hotel. It should be nicer for running when the 1500m races start at 6:40pm.

Some images from yesterday in the 10000m. We also made ABC News 24 on TV in the NT edition.

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