Local Runs 5km ; Dalmeny 15km Run Incl Leg Speed Intervals ; Big Surf at Dalmeny

Pre-Dawn 5km run from home before heading to Dalmeny for a 15km run including an extended set of Leg speed Intervals racing Munchkin the Border Collie and stop offs at assorted Dog Beaches. Waves at Dalmeny were Huge. Munchkin still had a swim in the Ocean and at a dedicated Dog Beach. In the afternoon a 5km warm down recovery run, 25km for the day, 320km last 7 days. Next step is checking the weather outlook for the best Parkrun Venue Choice on Saturday.

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