Long Weekend Beach Escape ; Keith in Bemboka ; Steve 1km Tempo 3:22

Four days on the coast glamping with Milli the Border Collie. A couple of runs every day, including one long. Weather is amazingly warm for early October, around 30 degrees tempered by a sea breeze.

On Friday Keith ran 6,5,4 minute efforts with 3 minutes jog recovery. Splits: 3:53/km,3:58/km,4:00/km. Same weather with Keith in a similar part of the region.

Steve ran a 1km tempo in 3:22 from home, preparing for a low key road race.

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