Steve in Adelaide Long Step Down Intervals : 7:23,5:28,4:21 ; Glasshouse Rocks Beach Intervals 9.5km ; 2 x 500m Single Track Hill Efforts ; Warm Down

29 degrees in Adelaide for Steve and his set of long Step Down Intervals. Splits:7:23,5:28,4:21. It's hot almost everywhere. Last evening and this morning escape the heat runs in the dark to maintain the training base. This morning a trip to Glasshouse Rocks Beaches with Munchkin the Border Collie for a set of quick Beach Intervals, a couple of 500m Single track Hill Efforts and a warm down on the Golf Course. 20km for the day, 149km last 7 days.

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