Short Beach Intervals, 5 x 3 minutes, 1 minute jog recovery ; 2 x 500m Single Track Hill Efforts ; Steve 3 x 3minute efforts

Sunny morning with rain clouds and sea mist out to sea, a set of 5 x 3 minute efforts, 1 minute jog recovery with Munchkin the Border Collie. The tide was rising cutting access to the neighbouring Beach and the sand wet and slow, a real struggle for speed. We ran 2 x 500m Hill efforts on single track to complete the session. At home a long warm down on the coast trail. 10km for the Morning. A second run in the afternoon, 17km for the day, 133km last 7 days. Steve ran 3x 3 minute efforts on his patch, lead up set before Canberra times Fun Run.