Steve Long Step Down XC Intervals 7:51,5:38,4:26 ; Long Beach Intervals 10km

This morning Steve ran a set of Long Step Down Intervals at Stromlo XC Circuits on a soggy track from recent rain. Splits: 7:51,5:38,4:26. I ran a 10km set of Beach Intervals at Glasshouse Rocks Beaches with Munchkin the Border Collie. The set: 4km Warm Up in darkness, 5 x 2km Efforts out and back on Glasshouse Rocks Beaches with long recovery racing Munchkin the Border Collie. Weather cool to warm, light winds on firm, fast sand with a falling tide. 2 x 500m single track hill efforts. Long warm down from home.

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