Short Leg Speed Intervals 10 x 20 seconds, 15 seconds recovery ; Beach Intervals 2 x 1km, 1 x 1500m Hill

I split the day into two with an early high tide denying access to the beach for running. A very low tide in the afternoon when the main session of the day was done including 2 x 1km efforts on a hard packed beach. Morning session was 10km out and back to the beach for a swim with a set of 10 x 20 second intervals with 15 seconds jog recovery on the way home. A 1500m hill effort to finish the morning run.
Parkrun will be at a fast venue on Saturday as I am house minding for the weekend. It's too far to get to Batemans Bay, easier to get to Panboola Wetlands where I've had my quickest runs in recent months.

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