Tempo Hill Run 2 x 8km with 5 minutes recovery

Morning tempo run from home as 2 x 8km on a very hilly circuit with 5 minutes recovery between efforts, enough time for a swim. I had two commuter races up the steepest climbs, one man on a bike, the other man on an electric mobility cart. The steep gradient was always in favour of a runner. A couple of hours later a run on the beach with the dog to shake the legs out. 120km+ last 7 days.

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