Steve 4 x 3 Minute Efforts 3min38/km,3min33/km,3min42/km,3min34/km ; Surf Beach Cemetery Beaches 17km as 8 x 2km, 2 x 500m Single track Hill Efforts ; Cemetery Beach Low Tide 4km

Morning Set of 4 x 3 minute Efforts for Steve on his patch at 3min39/km,3min33/km,3m42/km,3min34/km ; Munchkin and I ran our set at Surf Beach and Cemetery Beach, 17km for the Morning as 8 x 2km efforts, 2 x 500m Single track Hill efforts with long recovery including sea puddle stops for Munchkin and a long warm down.In the afternoon a second run at Cemetery Beach at low tide when the sand is at it's fastest.20km for the day, 145km last 7 days.

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