Keith in Bemboka : 4 x 800m ; Saint Malo : Structured Fartlek Session

Keith has been training hard for a cross country race in Melbourne this weekend. Today 4 x 810m efforts (3:06, 3:03, 2:52, 3:01) done on hill. Efforts 1,3 down, 2&4 up. That's Keith's last hard session.

In Saint Malo an early run on promenade of 50 minutes. This afternoon a longer run on sand at low tide including the usual structured fartlek session.

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