Secret Blog for Killing Track and Parkrun PBs

Morning Set of Beach Intervals (15km) as 6 x 2km (out and Back),2 x 1km on firm, fast sand at low tide, 2 x 500m Single Track Hills to complete the session, Long Warm Down from home. 20 km for the day, 150km last 7 days.

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.