Pre-dawn 5km Run ; Hill Loop 10km ; Glasshouse Rocks Beach Intervals 2 x 1500m, 2 x 500m Hill Efforts ; 6km Warm Down

Pre-Dawn 5km Run from home followed by a 10km Hill Loop before moving to Glasshouse Bocks Beaches at First light. Weather cool, cloudy,light winds. A Set at Glasshouse Rocks 2 x 1500m Efforts out and back on firm, fast sand at low tide racing Munchkin the Border Collie, a joy to be out there running with no soreness from Parkrun on Saturday. Back at home a 6km warm down.

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