2x1km Beach Intervals, 1x2km Hill : Steve 4x200m

Morning run down to the beaches at dead low tide for a set of 2 x 1km Beach intervals with 30 seconds standing recovery. No break at finish of the 2nd interval, carried all the lactate up the 2km hill back home. Long warm down and beach swim, 20km for the day. Next sets Wednesday short Intervals, Thursday short Time Trial, Friday easy Fartlek. Low Tides are favourable this week, all sessions can be done on hard beach sand before noon. Steve ran at his patch in Canberra 4 x 200m strides, an easy set after nursing a niggle.

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