Morning Run 20km incl 10x200m

Early morning 20km run down to the beaches and back including a set of leg speed intervals 10 x 200m with 20 seconds standing recovery. A slow start at 4:05/km working down to 2:49/km. Splits(min/km): 4:05,3:13,3:10,3:07,2:55,2:54,2:50,2:50,2:49,2:49. Next hard effort a Time Trial.

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