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

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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