Mon- 16km 69:45 (4:21km's) Around The Bay with Copey, we had Jo and Olivia with us for the 1st 10km's. Solid last 6km's all between 3:55 and 4:05km's.
Tue- 24km including 6x500 (3min cycle) 86, 87, 86, 86, 84, 81, plus 16km easy 71:56 (4:30km's). Inspired by Cup Day I decided to crank it up a little. The last rep was quicker than 1500m pace and felt comfy, nothing special but progress nonetheless. Feet improving, breaking up the scar tissue is a long and exhausting process.
Did my arse on the Cup, but enjoyed Akira's enthusiastic cheering and Koji showing a keen interest watching his 1st Cup.
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