Long Beach Intervals 4 x 2km, Long Recovery ; 2 x 500m Single track Hills ; Long Warm Down, 18km

Heavy rain overnight clearing to a cool, grey morning, no wind as the weather pushed out to sea. Munchkin and I raced each other in a session of long beach intervals with long recovery including regular stops at beach puddles or surf for Munchkin. After the session 2 x 500m single track hill efforts and a long warm down from home. 18km for the morning, 130km last 7 days.

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