Long Run with Fartlek : Keith 6,5,4,3 minute efforts

Last session before heading overseas. This morning 30 minutes warm up, on soft grass the usual fartlek session, 40 minutes warm down. Tomorrow up early for an 80 minute long run before heading to the airport.

Still sitting on 115km last 7 days since easing off slightly for Sutherland2Surf. Taper will begin on the airplane, only 6km scheduled when I arrive in Paris on Saturday morning, probably to Bois de Boulogne and back after watching Alpe d'Huez stage on TV.

Today Keith in the rain 5 x 100m, 6,5,4,3 minute efforts. Distances covered: 1610m, 1300m, 1010m, 560m. The usual warm up and warm down. Very brave in the rain.

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