Sunrise swim at Osea Beach

Parkrun day and an early start - sunrise swim for Ms birthday. So beautiful; calm, time to watch the sunrise and the beach to ourselves. 

Then coffee and chat, before parkrun. G went to W as he is still recovering from Covid- so I did his first-timers welcome; a beautiful morning, a lovely group of tourists and 3 first-timers. Couldn't have been better.

I was also 31 mins pacer. I ran a 31 min pace for the first 4 k, then needed to slow down. I just did not feel right - too hot and shattered. Slightly disappointed,  I reduced my speed and advised my team of 31 min runners to continue at that pace. Never mind - nothing that rest and some water didn't sort out. 

Then a lovely catch-up in the zoo with the Koln team. Looking forward to the trip to Germany.

Home to rest before a row with the Gig rowers Record Reign. We went round Northey Island, focusing on style and strength. Viv designed a great training programme and we  all really improved.