Morning Run 20km incl 10 x 400m : Steve 4 x 500m

Morning run down to the beaches and back via a wooden board walk, forest trails and bike path loop home. The run included a set of 10 x 400m beach intervals on hard packed sand. Solid the first two efforts, working down to 3:04/km for the final effort, into a head wind. Next effort on Wednesday, a time trial. Steve ran 4 x 500m efforts on his patch. Splits: 1:32,1:32,1:33,1:29.

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