Morning Run 20km incl Beach Intervals, Long Step Down Intervals

Early morning 20km run starting at the beach on low tide, moving to the coast trail out and back. Weather cool, no wind, some cloud. Beach intervals included 2 x 1km and 20 x 200m. Coast trail run as 6,5,4,3,2,1 minute intervals, 1 minute jog recovery. I've just hit 120km for this week. With no races until 16th July I should be able to maintain high training volume until then and build the base back up. On Friday a short time trial. Next session at Parkrun on Saturday.

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