McLarenVale Willinga Shiraz Trail 15km inc 2000m, 2300m, 2000m with 2min recovery

Tuesday morning run from McLaren Vale to Willinga and return using the Shiraz Trail Bike Path running straight through vineyards and olive groves. 7.5km warm up to Willunga return was 2000m, 2 minute float recovery, 2300m, 2 minute float recovery, 2000m all done at around 3:40/km. Course was mostly down to Willunga, mostly up for the intervals. In the afternoon a recovery run. On Tuesday some shorter intervals to get more speed out of my legs.

Highlight for Monday was a stop at Australian of the Year Maggie Beer's farm cafe and cooking school.

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