Long Run incl Track Strides and Intervals

Monday afternoon set with Steve at Australian Institute of Sport Track. I ran from home and back turning it into a 17km run.

The set: Long warm up, 6 x 100m strides (18.9,19.0,17.4,16.9,15.9,15.5), 4 x 300m (53.9,52.7,52.4,51.7). Goal was under 54 seconds or 4:30 1500m pace.

Next two days recovery runs with some 500m strides to keep the legs ticking over. Track meet with ACT Masters on Thursday, hopefully a 3000m or 5000m.

Keith ran 10km starting at 5:55/km and finishing around 4:30s/km

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