Steve 3 x 3 Minute Efforts, 1 Minute Recovery ; Glasshouse Rocks Beaches 15km incl 4 x 2km efforts, Long Recovery, 2 x 500m Single track Hill efforts; 6km Warm Down

Morning set of 3 x 3 minute efforts, 1 minute recovery for Steve at his patch by the lake. Munchkin the Border Collie and I Ran 15km at Glasshouse Rocks Beaches as 4 x 2km efforts, long recovery including sea puddle stops for Munchkin, 2 x 500m Single track hill efforts and 6km Warm Down. Weather cool, some high cloud, no wind.

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