Steve 4 x 3 Minute Efforts ; Glasshouse Rocks Beaches ; Golf Course Hill Efforts ; Long Warm Down

Early Morning trip to Glasshouse Rocks Beaches with Munchkin the Border Collie. Weather Pea soup out to sea, Tide high and rising, hot and humid, I knew this before we left home and always had the cooler, lush Golf Gourse as a backup. Running the Beaches on mushy sand wasn't a great experience. We ran 2 x 1 km on Beach, A full loop of the hilly Golf Course where we bumped into Milli The Border Collie and continued on to Surf Beach Where Munchkin and Milli could herd some waves together. At Home a long warm down, 10.5km for the Morning session ; Afternoon Session of 7km was at low tide just after lunch, much quicker than the morning set. Steve ran 4 x 3 minute efforts at 830 metres per 3 minutes on his patch. Last evening Munchkin and I munched on seafood from a local popup Cafe just metres from home.

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