Long Beach Intervals 1 x 2.5km, 1 x 1km ; Steve 30 Minute Tempo Run

Morning set of Long Beach Intervals Chasing Munchkin the Border Collie, starting at Glasshouse Rocks Beach (1 x 2.5km) before moving over the Cemetery headland to Surf Beach 1 x 1km. Weather sunny, no wind. Long Recovery run from home, 2 x One Mile Hill efforts in the afternoon. Steve ran a 30 minute Tempo run from his patch at around 4min 25 sec/km.

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