Local Run 9km ; Glasshouse Rocks Beach Intervals 2 x 2km ; Long Recovery Run

Pre-dawn 9km run from home before heading to Glasshouse Rocks Beaches for a set of 2 x 2km Beach Intervals at Dead low tide on firm, fast sand.2 x 500m Single Track Hill Efforts to finish the session. Weather Cloudy and cool heating up quickly with rising of the sun. In the cool of the Afternoon a Long recovery run.

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