Morning Run 18km incl 5 x 3 Minutes, 1 Minute Recovery : Swim with Seal at Bar Beach : Steve 5000m 17:30

Morning 18km run from home in full sun. I made the most of the good weather spending longer swimming. Great fun when two seals joined in for the swim. Next hard effort at Parkrun on Saturday. on Thursday evening Steve ran the club 5000m Cjampionships in 17:30. 2nd overall, 1st M50+

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secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

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