Hi All,

I have received notification that ACT sportsgrounds are closed today due to wet weather.

Here are some suggestions.

try to get out for a run if you were planning to run.

XShort
20-30 min run. Try to hold a consistent pace.

for short to long, efforts are at 5km race pace.

Short
30-40 min run incl. 4-5x 3min efforts with 90 sec easy

Med
50 min run incl. 5-6x3 min efforts with 90 sec easy

Long
60 min run with 6-7x3 min efforts with 90 sec easy

XL
1hr 10min run with 8x3 min efforts@80% race pace with 90 sec easyish.

cheers gary