Pre-Dawn Local Run 4km ; Glasshouse Rocks Beach Intervals 9km ; Afternoon Run 10km ; Steve Strides Session 5 x 100m,4 x 200m,1x500m

Pre-dawn 4km Run from home before moving to Glasshouse Rocks Beaches to take advantage again of dead low tide and ultra fast hard packed sand racing Munchkin the Border Collie. Weather cool to warm, moderate wind from the North. It's going to be a hot day. A 10km afternoon run when it cools down. Steve ran a set of 5 x 100m,4 x 200m,1x500m. Can't do much more than that in these heat wave conditions.

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