Steve 14km Progressive Tempo Run ; Keith 6 x 400m ; Long Run 17km incl One Mile Tempo

Tuesday morning progressive tempo run for Steve. Pace began at 5:04/km working down to 3:50s/km in 10th-12th kilometres, solid 2km to finish.

Keith ran 6 x 400m on Bega grass track. Splits: 84,83,84,84,82,83.

I got out late afternoon for a 17km run including One Mile tempo (6:07), all on bush trails. The course was out and back to the Zoo seeing both giraffe and an old bushy roaring white lion.

Next set tomorrow afternoon, either at track or BBQ Stakes 6km maximum threshold.

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