Steve 10km 38:59 ; Keith 4km Tempo 4:03/km ; Long Run 28km

Steve on Saturday ran a hilly 10km road race in 38:59. 5km splits 19:20, 19:40. Final 2km in 3:40 and 3:30...nice way to finish.

Keith ran a 16 minute tempo run at 4:03/km. Keith is starting to find good form.

I skipped the Saturday session with most people away. Today was a 28km run in the forest with Jen. I'll schedule a session tomorrow or Tuesday, either 3000m or 5000m at track on Thursday evening.

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