Keith is back : Long Step Down Intervals

Nice to see Keith racing and training hard again after a break. The set: 4km warm up, 5 x 100m 18 seconds. 2000m 3:42/km ; 1600m 3:41/km ; 1200m 3:29/km ; 800m 3:25/km ; 400m 75. 4km warm down.

Keith has a race in a couple of weeks. It will give a guide to where he is at. Nice set today.

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