Two Beach Short Intervals 17km

Pre-dawn hilly warm up run 8km and intervals of 7 X 200m on beach one, 4 X 250m on beach two, both sets recovery under 10 seconds. I had to shift, a 3 minute jog to avoid a rising tide. Warm down reverse of first hilly loop. Next hard effort at Parkrun.

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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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