Morning Golf Course Fartlek Session : Steve 4 x 500m

Early morning run down to the Golf Course for another hilly XC fartlek session. Warm and humid again. At lunch time a second run on the beach at low tide incl 4 x 250m(3:28/km,3:21/km,3:16/km,3:05/km), a 1.3km hill effort(4:41) and a paddle in the kayak. Windy with mist in the afternoon. I'm sitting on 140km+ last 7 days. Steve ran 5 x 500m efforts (1:32,1:30,1:32,1:30).

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