Steve 5 x 3 minutes ; Keith Long Intervals

Steve this morning 5 x 3 minute efforts, 30 seconds jog recovery, average of 3:31/km.

Keith 4km warm up, 5 x 100m 19-21 secs, 1600m, 1300m, 1010m, 690m, in undulating terrain, 4km warm down.

Me a commute to work and back by feet.

Next set Saturday XC long step down intervals.

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