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Steve Stromlo XC Intervals 3 x 800m ; Glasshouse Rocks Long Beach Intervals 2500m x 2, two sets ; Coast Trail Warm Down 4km

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Morning set of 3 x 800m Intervals for Steve at Stromlo XC Circuits. Splits: 2:51,2:47,2:44. I headed to Glasshouse Rocks Beaches this morning with Munchkin the Border Collie on a rising tide for a set of long beach intervals (2500m x 2). At home after the set a 4km warm down on the coast trail. I headed back there again mid-afternoon at dead low tide for a second set.
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Long Beach Intervals: Glasshouse Rocks Beaches 2 x 3km ; Surf Beach 1km ; Long Warm Down 6km ; Mid afternoon a second outing at Glasshouse Rocks Beaches

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Morning run and Beach Intervals at Glasshouse Rocks (2 x 3km) and Surf Beach (1km) racing Munchkin the Border Collie. Back at home after the session a long slow warm down (6km).Mid afternoon a second outing at Glasshouse Rocks Beaches with Munchkin on dead low tide, it rarely gets this low with loads of sand and sea puddles exposed.
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Steve 5km Paced Run 18:55 ; Glasshouse Rocks Beaches 2 x 3.5km Intervals ; Coast Trail Recovery Run 4km Humpback Whale Spotting; Training Update: End of Week 28

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Some rain overnight that cleared off early this morning with some wind. I headed off to Glasshouse Rocks Beaches for a set of 2 x 3.5km efforts Racing Munchkin the Border Collie. Back at home I ran a 4km warm down on the Coast trail spotting some humpback Whales moving very slowly, just off shore. Steve ran a 5km paced run at his patch by the lake in 18:55.Today is the End of Week 28 in this base building training Block, 131km this week.
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