Long Beach Intervals 11km ; 2 x 500m Single Track Hill Efforts ; Long Warm Down : Steve 3 x 500m,1:40ish

Pre-Dawn Run from home before moving to Glasshouse Rocks Beaches at First Light for a set of Long Beach Intervals on firm, Fast Sand Racing Munchkin the Border Collie (5 x 2km, long Recovery, Sea Puddle stops for Munchkin). Weather cool, light winds, Sunny. Great to have a run of early Low Tides this week to allow us to run at near Full Gas on consecutive days. Long Warm Down from Home in the Afternoon as recovery.

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