Beach Intervals 17km incl 2 X 800m, 1 X 1500m

Beach run at low tide including a set of 2 X 800m, 1 X 1500m with 200m jog recovery. Splits 800m (500m,300m): 1:37,60 ; 1:41,62. Splits 1500m(500m):1:39,1:41,1:38. 17km all up including warm up and warm down. It's slow progress, I'm seeing more and more splits at faster than 3:20/km in the key sessions in the last fortnight. Steve in Canberra ran again in minus 5 degrees. I did escape those winters for 12 consecutive years by travelling to France. Running on flat beaches in St Malo and here is contagious. In both places training is ruled by the tides. Milli the Border Collie has never been more happy.

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