Long Beach Intervals, Glasshouse Rocks, 21km

Morning Session at Glasshouse Rocks Beaches on low tide racing Munchkin the Border Collie. Weather cool to warm, humid, cloud clearing to sunshine mid-morning. The set:4km warm up, 3 x 4km Efforts out and back on Cemetery Beach with Long Recovery, 2 x 500m single track hill efforts to complete the session, 4km warm down. In the afternoon a slow recovery run from home.21km for the day, 163km last 7 days.

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