Keith Undulating Road Intervals 5 x 100m, 3 x 800m : Forest Trails Recovery Run 17km : Steve 10 x 1 minute efforts

Tuesday morning session for Keith of 5 x 100m strides (19-21 seconds), 3 x 800m (2:51,3:27,2:53)on an undulating road, heart range 146-173bpm. I ran a 17km recovery run on forest trails. Nice weather. Steve got out there for a set of 10 x 1 minute efforts, 1 minute recovery, average 3:22/km, fastest 3:12/km.

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