Steve Long Step Down Intervals 7:31,5:26,4:15, 21 second improvement on previous session of this type ; Golf Course Hill Intervals 14.5km ; Long Warm Down

Morning set of Step down Intervals for Steve in humid conditions. Splits: 7:31,5:26,4:15 another 21 second improvement on previous session of this type. High tide again this morning, Munchkin and I headed straight to the Golf Course for a tough set of Hill Intervals, solid up, cruise on the down hills. Similar session to yesterday, again start and finish on Surf Beach. A Lifesaving carnival on today. A long warm down from home including a quick dip in the Ocean Beach.

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