Wore geen and blue salawa's(?)

After a 10 mile fast blast on the bike

With the boys

Same as two days ago

Steep hill for first half mile, then sped up a bit, good run

Strong wind blowing north to south, so set off at a cracking pace. Running back up into the wind and blowing sand was harder though. Had a short rest and then repeated the loop but at a slower pace on purpose. Worse the Evoskins for the first 3 quarters of the total distance but they started to hurt my left foot so I pulled them off for the last quarter and ran barefoot.

Straight after an (easyish) 24 mile bike ride. Nothing hurt as such, just a hard run, especially the hill in the middle. Legs were heavy and breathing too; quite warm under the sun

Just ran it at a comfortable speed. The uphill at the start really kills the first mile speed, but the second mile (alot of downhill) really makes up for it

Kept my hr at approx 150, nice and easy

A hard fast run, good speed!