Long Beach Intervals 4 x 2km ; 1 x 4km ; 2 x 500m Single track Hill Efforts; Long Warm Down

Morning long Intervals session at Glasshouse Rocks and Surf Beach with Munchkin the Border Collie. Weather cool to warm, light winds. The sets: 4 x 2km at Glasshouse Rocks Beaches, 2 x 4km at Surf Beach , 2 x 500m single track Hill efforts, Long Warm down from home.26km for the day, 152km last 7 days, my biggest training week since August.

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