Long Threshold Intervals : 6, 5, 4 minutes ; Keith 3 x 3 minutes

Last semi-hard session before Canberra Times Fun Run 10+km on Sunday. This morning during run to work 6,5,4 minute intervals on undulating bike path at maximum threshold, only 30 seconds jog recovery between each effort. This afternoon the run in reverse as recovery.

Next two days easy running with 5 x 100m strides included on Saturday morning.

Keith also in taper mode. 3 x 3 minute efforts today, each effort 810 metres.

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