Steve 3 x 500m Intervals ; Surf Beach 13km incl 5 x 600m

Interval set for Steve between Capitol Hill and Washington Monument of 3 x 500m efforts. Pace was quick. I was up early again at Surf Beach, 13km incl 5 x 600m efforts under grey skies with a cool breeze from the South. Warm down made it 20km for the day. During the run I spotted both dolphins and humpback whales all near a boat cray fishing.

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