Steve 4 x 500m : 2 x 1km, 1 x 1500m Hill

Morning set of 4 x 500m leg speed intervals for Steve, all around 3:00/km. I ran down to the beach with the dog at low tide for 2 x 1km intervals on the beach, a 1500m hill effort to finish the set. A long warm down and 300m strides in the afternoon..Started slow, working down to 3:00/km.Splits(min/km) 4:22,3:30,3:21,3:00. Next set on Wednesday, short intervals. On Friday a road trip south for a solo training camp. Parkrun on Saturday.

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