Bergerac 5 x 3 minute efforts, 60 seconds jog recovery ; Keith in Bega : 2000m, 1500m, 1200m, 800m, 400m

This morning in Bergerac 5 x 3 minute efforts with 60 seconds jog recovery, mostly on bike path. 20km all up running today.

Keith today on mix of surfaces 2000m 7:30, 1500m 5:39, 1200m 4:28, 820m 2:53, 410m 84. Usual 4km warm up and warm down plus 5 x 100m strides in 17 seconds.

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