Long Afternoon Run 20km incl 2x1km,1x2km Hill

I waited until the tide was going out to start my 20km run for the day. In the morning a trip to the beach at high tide with the dog instead. Afternoon session a run down to the beaches, 2 x 1km efforts on hard sand, continued with a 2km ascent back home, post session recovery run, 20km for the day. I am a marshall at Parkrun on Saturday. l'll get a not Parkrun done on Friday morning.

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