Steve Long Intervals : 5 x 3 Minutes ; Epernay Long Hilly Run 90 minutes

This morning Steve 5 x 3 minute efforts. Splits: 3:33/km,3:35/km,3:34/km,3:31/km,3:32/km. Another recent PB set for Steve despite sore calves.

Keith is sore from an epic run to the coast with some mates. Rest required and easy running for Keith until he mends.

Long run for me this morning up into the hills and vineyards around Epernay. Weather has turned mild and wet, not complaining compared to back home.

We Aussies formerly abroad continue to arrive home. Helen is on the way. We'll be there soon.

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