Glasshouse Rocks Beach Intervals 12km ; 8km Warm Down ; Steve XC Stepdown Intervals7:44,5:41,4:30

Early morning 12km session at Glasshouse Rocks Beaches racing Munchkin the Border Collie on fast, hard packed sand at low tide. The set: Short Warm up, 6 x 2km Intervals with Long Recovery, 8km Warm Down from home.20km for the day, 151km last 7 days.Steve ran a set of XC Step down Intervals at Stromlo XC Circuits. Splits: 7:44,5:41,4:30.
Early morning 12km session at Glasshouse Rocks Beaches racing Munchkin the Border Collie on fast, hard packed sand at low tide. The set: Short Warm up, 6 x 2km Intervals with Long Recovery, 8km Warm Down from home.20km for the day, 151km last 7 days.

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