Weekend Frites with Moutarde Mayo : Keith Tempo and Long Run ; Steve 6 x 3minutes and long run ; Jane 621

Keith yesterday a 6km down and up to replicate his race next weekend. Today a 23km run up on the mountain.

Steve yesterday 6 x 3 minute efforts with 90 seconds recovery, average 3:39/km. Still a calf niggle from City2Surf. Today long run of 27km.

Jane 6,5,4,3,2,1 minute efforts at around 4:00/km. A new niggle.

Of me: The tide is almost in again. Will have a lie in before a run on the promenade. At dead low tide a run and walk out to Petit Be, an island only reachable on foot when the water is out.

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