Parkrun and Long Run

Off to Rooty Hill early Sunday am so got out of bed at 5:45am and was running by 6am to fit some kms in before Parkrun, do Parkrun as a tempo then some more kms after.  Did 11km beforehand to Shelley Beach then up over Queenscliff to Freshwater and Curl Curl.  Tempoed the Parkrun running 17:01 (splits of 3:24, 3:21, 3:25, 3:17, 3:33) then did a final 14km at a quicker pace than before.

All up 30km in 2:09:00 (4:17's).