local 8km warm up Run : Glasshouse Rocks Beach Intervals 2 x 1km ; 3.5km Race Pace Effort

Local 8km morning run from home before heading to Glasshouse Rocks Beaches for a set of 2 x1km beach Intervals on a rising tide. Back at home a 3.5km race pace effort and a short warm down. Weather cool to warm, full sun.

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