Steve in Minus 4 : 6 x 3 minutes

Steve up early this morning in Canberra. It's still getting to minus 4 in the morning. I predict that's the last big frost for 2015...See how that goes.

The set: 6 x 3 minute intervals on road, average 3:30, last effort in 3:22. Steve must be over that calf niggle.

Looking outside now it's a little cloudy, still and low tide. That might lure me onto the sand this morning instead of the promenade. I'm currently sitting on 140km+ last 7 days. Will make the most of last few days here before returning to reality.

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