early morning 3km warm up Run : 16km afternoon a maximum threshold run on my hill loop.

This morning a 2.5km run as a warm up. In the afternoon a second run ton my hill loop at maximum threshold making the daily volume to 20m for the day and the run much quicker than the same run as yesterday.Weather some cloud, light winds. We spotted a large pod of dolphins not far from shore heading north.tomorrow a trip south to meet up with my training partner for another all terrain run on a variety of surfaces.

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