Beach Intervals 4 x 500m, 2 x 1.5km ; Short Intervals 5 x 400m, 2 x 600m ; Steve 30 Minute tempo run

Morning set of Beach intervals at Glasshouse Rocks Beaches with Munchkin and Milli the Border Collies. Weather cool and sunny, light winds. The set: 4 x 500m with sea puddle swim recovery, 2 x 1500m back at home to finish. In the afternoon a set of short intervals as 5 x 400m, 2 x 600m. Long warm down recovery. Steve ran a 30 Minute tempo run on his patch, average speed 4:33/km.

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