Long Run 18km+ incl Australian Institute of Sport track session with Steve

Tuesday afternoon track session with Steve. Weather cool, cloudy with spots of drizzle and light winds. The set: long warm up, 4 x 100m strides, 2 x 200m strides (36,34), 4 x 400m (74,73,72,70),1200m tempo(327/km), long warm down. All up more than 18km for the day, maintaining 120km+ for the week.

Similar weather expected on Wedneday. Steve and I will meet again at the track for a session including a time trial.

Keith had a rainy day, just a steady run.

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