18km incl 2000m Time Trial : Steve 4 x 500m

Morning 18km run including an undulating 2000m full gas time trial on quiet roads. I felt great out there, heart rate maximum 190bpm. Friday just 12km including a few short strides to keep everything ticking over. I'm very confident of a good Parkrun if the rain keeps away. This morning Steve ran 4 x 500m efforts. Splits: 1:38,1:38,1:35,1:34.

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