Pre-dawn Warm up 3km ; Hill loop 10km ; Beach Intervals 2 x 1200m ; Warm down

Early start to the running, a broken sleep watching the cycling on tv. A 3km warm up followed by my regular 10km Hill Loop at full gas in a pea soup Fog. A short break followed by a trip to Glasshouse Rocks Beaches with Munchkin the Border Collie and a set of 2 x 1200m Beach Intervals. All the running done in the dark with the phone torch as a guide down to the beach. At home a short warm down. In the Afternoon a steady Recovery Run. Just a week to go until my Half Marathon.

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