Morning Runs 11km ; 2 x One Mile Hill Efforts ; Warm Down ; Afternoon Session Glasshouse Rocks Beaches

11km run from home to start the day. Weather warm and windy. After Breakfast a set of 2 x One Mile Hill Efforts the steepest hills in town holding Maximum Effort in Zone 5 for 18 minutes. Afternoon Session at Glasshouse Rocks Beaches at Dead Low Tide Racing Munchkin the Border Collie. Steve ran 4 x 500m efforts up the coast in similarly hot conditions.{Wildlife snaps shot by Steve

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