Long Run incl Long Step Down Intervals 6,5,4,3,2,1 Minutes

Morning 20km run including a set of long step down intervals as 6,5,4,3,2,1 minute efforts with 1 minute jog recovery. I started the session on the golf couse, finished the run on bike path. A stop mid run for a dip in the 16 degree water at the beach. Still a few people swimming there daily in June.

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