Long Beach Intervals 2 x 2.5km ; Short Fartlek Intervals, 1km ; Dolphin Spotting ; Steve 35 Minute Tempo Run

Pre-Dawn Interval session out and back to Glasshouse Rocks Beaches (2 x 2.5km) including 1km of short Fartlek Intervals, Starting and Finishing at Surf Beach. Forest Single track was used to link the 2 sets of beaches together. At home after the session a long warm down on the Coast trail including dolphin spotting. Steve ran a 35 minute Tempo run on his patch in freezing conditions.Later in the morning Munchkin and I walked to the Boathouse for brunch, a bowl of chippies and meet other dogs. 

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