Long Run 18km incorporating 1500m Set : 4 x 800m, 400m jog recovery

Up early to get a set in before I leave for home. Weather perfect with cloud, cool, no wind, grass hard and fast.

The set: Warm up through Botanical Gardens, 4 x 800m with 400m jog recovery (<2min), long warm down.

Splits: 71,71=2:22, 71,70=2:21, 70,71=2:21, 69,68=2:17 (roughly the same speed I do at Stromlo XC Circuit in my 600m repeats, 1:46-1:42 range. Difference today as opposed to Stromlo is no full gas kick today on the final effort).

All up 18km for the day, 124km last 7 days.

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