Long Beach Intervals Glasshouse Rocks Surf Beach 16km incl 2 x 500m Single Track Hill Efforts; Warm Down from home 4km

Pre-dawn trip to Surf Beach and Glasshouse Rocks Beaches for a set of 8 x 2km efforts with long recovery Racing Munchkin the Border Collie, 2 x 500m Single track Hill efforts to complete the session. Weather cool with a sea fog after overnight thunderstorms, clearing off to full sun and hot before 9am. A short 4km warm down for recovery.21km for the day, 162km last 7 days.

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