9km-42:10 (4:41kms) Solo Wenty Park
16km-68:00 (4:15kms) Solo The Bay
10km-44:00 (4:24kms) Solo The Bay
9km including 1km-2:46 Solo The Bay
Did a swap massage with Emil this morning, Tim Rowe's brother inlaw. The good news is I finally found a massage therapist with good touch, strength and fitness. The bad news is he and Lucy are moving to Adelaide in a few weeks, F#CK, F#CK, SH*T, SH*T!!!
I feel great, the 2:46 was very comfy. Have a new session planned for the squad but going to test it out tomorrow, doing 22kms comprising of 18km at 4:00kms (15sec slower than 1/2 race pace) then 4km at faster than 1/2 race pace. I think it'll expose my endurance and inability to handle breaks in rhythm, which is hopefully the effect I hope to gain from the session.