Long Beach Intervals 7 x 1km Racing Munchkin the Border Collie at Glasshouse Rocks Beaches, 2 x 1km at Surf Beach ; Long Warm Down

Morning trip to Glasshouse Rocks Beaches at first light to coincide with dead low Tide. Weather Cool, Light Winds. The set:Warm up, 7 x 1km efforts on firm, fast sand, a joy to run on, long recovery (Ocean pool swims for Munchkin), Relocate to Surf Beach, (2 x 1km). Surf Beach was cut by a fast running inflow to the ocean from the Golf Course Ponds. Long Warm down from home.

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