Long Beach Intervals 15km ; 2 x 500m Single Track Hills ; Long Warm Down

Morning Set of Beach Intervals (15km) as 6 x 2km (out and Back),2 x 1km on firm, fast sand at low tide, 2 x 500m Single Track Hills to complete the session, Long Warm Down from home. 20 km for the day, 150km last 7 days.

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