This morning I decided on some intervals on the dirt road through the bush. Left from the gate its 1.43km to the dirt road. Ran for a further 10min or so till I found a suitable section to do a few out and back efforts. Felt pretty good and knocked out 11 x 3 min with 1 min recovery. Then ran home for the recovery. 17km
In the afternoon had another 1hr run. 13km
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