Tough going in the heat and dry gravel (with my feet slipping in the Kinvaras). Fartlek was pants but pleased with the tempo averaging 3:33's in tough conditions. 3:59 average for the 19km.
Saturday, October 08, 2016
Seal Rocks - 75 continuous
Drove to Seal Rocks late on Thursday night arriving close to midnight. Up on Friday morning dossing around on the beach. Then in the heat of the day had my glance to get out for the 75 continuous. 15min warm up, 20min Fartlek (7 x 2min on, 1min off), 5min easy, 20min hard, 15min cool down. On the undulating trail to Yagon and back.
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