Secret Blog for Killing Track and Parkrun PBs

Early morning 12km session at Glasshouse Rocks Beaches racing Munchkin the Border Collie on fast, hard packed sand at low tide. The set: Short Warm up, 6 x 2km Intervals with Long Recovery, 8km Warm Down from home.20km for the day, 151km last 7 days.Steve ran a set of XC Step down Intervals at Stromlo XC Circuits. Splits: 7:44,5:41,4:30. Early morning 12km session at Glasshouse Rocks Beaches racing Munchkin the Border Collie on fast, hard packed sand at low tide. The set: Short Warm up, 6 x 2km Intervals with Long Recovery, 8km Warm Down from home.20km for the day, 151km last 7 days.

Cool, sunny morning at Glasshouse Rocks Beaches on dead low tide and firm super quick Sand. The Set: Slow walk down to the Beach as Warm up, 5 x 2km out and Back Efforts with Long Recovery racing Munchkin the Border Collie. 2 x 500m Single track Hill efforts to complete the session. Back at home a long Warm Down. 20km for the day, 151km last 7 days.

Morning 22km Run at Glasshouse Rocks Beaches Racing Munchkin the Border Collie. Weather cool to warm, light winds, sunny. Session done as 7 x 3km efforts out and Back with Long Recovery between efforts. 4km Recovery run back at home. 26km for the day, 150km last 7 days. Yesterday Evening a short walk to snap some Christmas Lights Joy.