Morning Run 20km incl 10 X 200m Beach Intervals ; 1 x 2km Hill Effort

Sunny morning run down to the beaches and return including a set of 10 X 200m beach intervals, full gas back up the 2km hill home. Intervals started slow, working down to 2:45/km. REcovery was 15-20 seconds between efforts. Splits:4:25/km,3:44/km,3:39/km,3:20/km,3:11/km,3:06/km,2:56/km,2:52/km,2:51/km,2:45/km. Extended warm down, 20km for the day. I reduced weekly volume down from 140km/week to 130km to finish this week. I'll keep the same weekly cycle going that works well for me. Short leg speed intervals, time trial, Parkrun on Saturday. This week completes 30 weeks of base training in an almost year long block. This week completes my 6th high volume training week straight. Weeks were 132km,122km,132km,133km,130km with another 130km this week off a high of 140km a few days ago. I'm on for another good Parkrun this week.

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