1km Warm Up ; 10km Hill Loop ; Glasshouse Rocks Short Race Pace Intervals (6 x 500m) ; Afternoon Warm Down.

Very Cold again overnight,2 degrees. Munchkin and I did a token 1km warm up before I headed out on a solo run on my regular 10km Hill Loop. Straight after the run a trip to Glasshouse Rocks Beaches for a set of 6 x 500m Race Pace Intervals with Munchkin. Once again the session was delayed to coincide with the dead low tide and full Sunshine on fast, firm sand making it a great morning. There were plenty of dog walkers out there. In the afternoon a long warm down.

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