Keith 6 x 3 minute efforts ; Steve 7 x 60 second efforts : Both 60 seconds recovery

Keith on undulating road ran 6 x 3 minute efforts with 1 min jog recovery. Mostly up first three intervals, mostly down last three efforts. Splits: 3:46/km,4:11/km,4:10/km,3:46/km,3:35/km,3:45/km. Keith has his local fun run at the end of the month.

Steve having come off a 10km fun run on Sunday ran 7 x 60 second efforts, 60 seconds recovery at 3:20/km. Next race for Steve is a half marathon at the end of May. Things should go well.

Of me: 14km today on XC surface. Felt good throughout. Tomorrow a local fun run I've done over the last few years. I'll treat it as I did a couple of days ago with steady start, find the maximum threshold groove and hold. Volume is now at 140km last 7 days. I'm 3 weeks into this training block after a two week taper and hard racing over 4 days. Week 6 usually has me super strong again. I have no races planned until 22 July. Saturday will be my big set of the week, long intervals at full gas with long recovery.

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