Local Morning Runs ; Mini Road Trip ; Race Pace Intervals ; Long Recovery Run

Thunderstorms and heavy rain overnight clearing by morning, flushing out the hot air of previous days, replaced with fresh, cold autumn like air and full sun. After a warm up run from home a short road trip to Dalmeny with Munchkin the Border Collie and a set of race pace Intervals on the Coast trail, shared with many Dog walkers, runners and Bicycles. Back at home a long warm down, over 20km before Lunch.

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