Long Beach Intervals 2 x 1km, 500m Hill, 1km Beach Effort ; Tempo Run

Morning set on the beach at turn of the tide of 2 x 1km, 500m Hill as I swapped beaches, 1km effort to finish, solo set. After a break a second set on low tide, a Tempo Run chasing the dog. Long warm down, 17km for the day. 

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