Morning Session 12km ; 2 x 500m Single track Hills ; Long Warm Down ; Afternoon Session 8.5km ; Steve 4 x 3 Minute Efforts, 1 minute Recovery

Morning Session of 12km done as 4 x 2.5km efforts,2 x 500m Single track Hills, long recovery at Glasshouse Rocks Beaches at low tide on firm, fast sand racing Munchkin the Border Collie. Weather light misty showers, no wind. After the session a long warm down from home. In the afternoon a second session at Glasshouse Rocks, similar conditions as the morning, very fast Running conditions, 26km for the day, 151km last 7 days. Steve ran a set of 4 x 3 minute efforts, 1 minute recovery at his patch.

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