Local Runs 19km ; Steve 4 x 500m ; Glasshouse Rocks Beaches 2 x 3km Beach Intervals ; 4km Warm Down

Pre-dawn runs from home (19km) before heading out to Glasshouse Rocks Beaches for a race pace set of 2 x 3km Beach Intervals at dead low tide on fast hard packed sand to help prepare for a Parkrun on Saturday. A 4 km Warm down from home. Weather cool, mostly cloudy, some wind. Waves were perfect for surfing today, many out there carving up the waves. Steve ran a quick set of 4 x 500m efforts up the Coast, his fastest set of this type for a while. Splits for the final 2 efforts 1:32,1:29.

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