Running 1:10:52  13.64 km (5:12 / km) +122m 4:58 / km
shoes: Haglofs Gram XC 2016
After a week off, a "usual" all zig-zag training run out to Bmth pier, then on the way back a 1km sand run to Boscombe pier. Tried to push the uphills to 90% effort, pushing some of the downhills and taking the level sections with a steady 4:30 pace. Eased off for the final bits and was taking the warm up section easy too, so a real mixed/fartlek session.