Steve 5 x 3 Minute Efforts ; Keith 3 x 1500m Efforts and 8 x 400m Efforts

Steve 5 x 3 minute efforts, his 4th and best set of this type in this build up (consistency rocks!). Splits: 3:37/km, 3:34/km, 3:35/km, 3:32/km, 3:30/km. He has taken his average from 3:45/km to 3:33/km in four sessions. Still a way to go yet.

Keith 8 x 400m efforts. Splits: 78, 76, 80, 78, 80, 80, 80, 81. Keith has been training hard for weeks now and in good shape. Still a long time until he can use that from to break some records. Staying injury free, listening to the body, not overtraining, being patient and consistent will get him to October and track season. Keith said in snowed in Thredbo. Hope it's a good snow year.

few days ago Keith in Bega ran 3 x 1500m (5:14, 5:14, 5:19), 400m 88, 600m 2:07. Recovery was 300m jog plus 2 x 100m strides in 20 seconds. 4.5km warm up, warm down plus 5 x 100m strides in 17 seconds. Keith says snow is on the way. He was right.

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