Beach Intervals 5 x 3 Minutes, 1 Minute Recovery ; 11km Tempo Run

Drizzle turning to rain for a set of intervals at a completely deserted Surf Beach. The set: 3km warm up, 5 x 3 minute efforts with 1 minute float recovery, 1km warm down. A second run later in the day of 11km solid tempo. Next set on Wednesday or Thursday, 4 x 800m, 150 metres recovery.

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