Steve 2 X 2500m : Beach Tempo Run 10 Minutes ; 26 X 200m

Delayed start to the morning watching TV to see if we qualified for the World Cup. Glad I watched to the end :-) Following that a Tempo run on the beach, tide coming in, lucky to get 10 minutes in. Later in the day at low tide a longer run on the firm packed beach sand 26 X 200m with <10 seconds recovery. 17km for the day. On Wednesday a 4km maximum threshold run. Steve ran 2 X 2500m intervals by the lake (9:28,9:17) with 2 minutes recovery. Long speed seems to be coming back for Steve, still a few weeks off top form.

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