Pre-Dawn Run 4km ; All Terrain Run 10km ; Warm Down ; Steve Long XC Step Down intervals 7:28,5:51,4:21

Pre-Dawn 4km run from home before heading south for an all Terrain run on beach, Golf Course and Single Track Hills. Weather Sunny, some wind. Warm down from home, 20km for the day, 165km last 7 days. Steve ran a set of Long XC Step Down intervals at Stromlo XC Circuits. Splits: 7:28,5:51,4:21.

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