Morning 20km Run incl Hill Time Trials 2 x 1km 3:40/km ; Beach Swim

Morning 20km run including 2 x 1km hill time trials on a longer loop via the beach. 1st hill effort solid, 2nd effort at full gas, 3:40/km. The loop started high, down to the beach and return via the steep hill I run most days through the rain forest on a quiet road. Extended warm down run, 20km for the day. Mid-morning trip to the ocean beach for a swim. Water temperature now 19 degrees. Next effort a flat time trial.

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