Wednesday Ketchup : Keith 3 x 1000m ; Jane 5 x 3 min

Keith in Bemboka 3 x 1000m (3:27, 3:24, 3:19) on undulating dirt road plus warm up, warm down and strides. That's Keith's best set this build up.

Jane has been chipping away at form while Steve has had a niggle in the shin. Yesterday Jane 5 x 3 minuet efforts average 4:10/km. Last week it was 4:17/km. Form comes back quick with Jane. Steve is possibly done for the summer with that shin.

Of me: Final day of 10 day taper. 50 minutes run yesterday, 5km run today including some strides. 85km last 7 days. The legs should be good for Thursday evening and the 10000m even if the weather is not. Still 36 degrees and windy the forecast.

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