Hill Loop 7km ; Beach Intervals 10 x 400m

Morning run over a 7km hill loop to start the day. I mid-afternoon at low tide a beach interval set of 10 x 400m, 1 minute recovery. Warm up and extended warm down made 18km for the day. Next sets on Tuesday (4 x 800m, 200m recovery) and Thursday (short time trial) before Parkrun on Saturday.

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