Long Run incl 1500m 4:38.5 ; Keith 4 x 530m hilly gravel

Tuesday afternoon long run from home to Australian Institute of Sport track and return including strides and a 1500m time trial in 4:38.5 Splits (500m): 1:33.9,1:33.8,1:30.8 . Warm up strides included 3 x 100m and 1 x 200m. I'm taking off 7-8 seconds everytime I've run this 1500m TT in the last week or so. I got down to 4:32 in April this year. I'd like to break 4:30 by the end of the month. I'll keep this process of strides, time trials and 120km+/week and see if that's possible.

Wednesday long run including strides. Thursday at ACT Masters Track I am hoping to run a 3000m or 5000m. There is a change in weather coming including possible storms.

Keith in Bemboka ran 4 x 530m on hilly terrain, gravel road. Splits: 1:55,1:56,1:52,1:51.

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