Pre-Dawn Run 4km ; Glasshouse Rocks Beach Intervals 15km ; 5km Warm Down

Morning 4km run before Dawn to get something done before it's too hot. A trip to Glasshouse Rocks Beaches for a set of 5 x 3km Beach Intervals racing Munchkin the Border Collie, out and back on the remains of the previous low tide, sand still firm and quick, a joy to be out there running fast. Back at home a 5km warm down in full sun. In late afternoon and easy recovery run, 24km for the day, 151km last 7 days.

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