Glasshouse Beach Structured Training 11km ; Steve 5km, 18:51

Morning set at Glasshouse Rocks Beaches racing Munchkin the Border Collie. The Set: 4km warm up, 2 x 2.5km, 10 x Short Intervals. Additional company today with three dogs playing fetch the ball while Munchkin and I continued to race each other or run short Intervals with short recovery and sea puddle stops. Weather cool, sunny, no wind. After the session a warm down on the coast path followed by a sand run on the soft ocean beach sand and a swim in the lake for Munchkin. 18km for the day, my best set in weeks. Steve ran a 5km effort around the lake at his patch in 18:51, 4 seconds quicker than last week.

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