Beach Intervals 2 X 1500m, 2 X 800m ; Steve 5 X 200m 1 X 1km XC Intervals

Morning set of 2 X 1500m Racing Munchkin the Border Collie at Glasshouse Rocks before moving to the neighbouring Surf Beach for 2 X 800m to complete the set. A Long Warm Down at home. In the afternoon 2 X One Mile Hill Efforts, 18km for the day.

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