Steve 4 x 3 Minute efforts ; Keith 5 x 300m ; Long Run 17km

Thursday morning Steve ran 4 x 3 minute efforts with 1 minute recovery. It was freezing. Splits: 3:44/km,3:34,3:35,3:25

Keith ran 5 x 300m efforts with 100m recovery, testing different shoes. Splits: 58.8 Hoka,58.3 Nike, 57.8 Nike on left foot, Right foot Hoka 57.34

I ran 17km on bike path from home in the afternoon. Full sun, cool. light winds. Great for running.

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