18km incl 4 X 800m Beach Intervals : Steve 3 X 800m

Early morning 18km run including a set of 4 X 800m Beach Intervals with 200m jog recovery on a falling tide (dead low 2 hours later). I have to make the most of my opportunities this week, some rain likely at times. I ran a 6km warm down with the dog to the beach and back at lunch. 127km last 7 days, average above 125km for the last 3 weeks. Sounds good to me although I had 10 straight weeks at that level this time last year as well as posting 11 x 5km time trials in 16 minutes something in the same period (best 16:38). Steve ran 3 X 800m from Canberra this morning. His first set for a while, all efforts in the 2:40s.


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