Surf Beach Intervals 6 x 600m

Morning set at Surf Beach at turn of the tide going out, partial moon still up. I had plenty of time to get a decent set in. The set: Warm up and stretch, 6 x 600m efforts with 30 seconds stand or stretch recovery, warm down. In the afternoon my almost daily 2km strength hill effort including 500m walk warm up, long slow warm down. 20 km for the day.

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