Steve 4 x 3 minute Intervals 4:34/km-3:11/km ; Beach Intervals ; Whale Spotting ; Training Update

This morning Steve ran 4 x 3 minute efforts at his patch, starting at 4:34/km working down to 3:11/km. I ran with Munchkin the Border Collie at Glasshouse Rocks Beaches at high tide which reduced intervals to 2 x 1 km efforts before joining Millie the Border Collie for a run on the golf course for 2 x 2.5km XC efforts and a short run at Surf Beach. Back at home a 6km out and back run along the Coast Trail watching surfers and many humpback whales cruising with their new born calves close to shore and many more further out to sea. Training Update: Today ends week 26 of this base training block. Last 3 weeks have been stable at between 130km-136km each week. I don't peak for another 6 months in this training cycle. No need to change the current training until January 2025.

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