Steve Long Step Down XC Intervals 7:38,5:32,4:24 ; Morning Session 10km (local), Afternoon Session Long Beach Intervals 10km (5 x 2km,Glasshouse Rocks)

This morning Steve ran a repeat of the XC session yesterday, a 21 second improvement today. High tide in the Afternoon here, Munchkin and I ran a 10km, hilly loop from home before dawn to escape the heat with a second set in the afternoon, Long Beach Intervals at GlasshouseRocks

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