6km-28:30 (4:45kms) Centennial Park
1x200m - 25.46 (standing start) ES Marks
A speed test to take advantage of the fresh legs. Turnover was great, but shuffling like a Japanese woman in a kimono. 76.0kg, big man.
16km-73:00 (4:34kms) Centennial Park
7km-33:28 (4:47kms) The Bay
20x300m (1) Tamplin Park
avg 52.5, fat burner.
16km-68:01 (4:15kms) The Bay
4x300m (3) 19min Fartlek 1, 2, 1, 2, 1, 2, 1, 2min efforts with 1min floats at Centennial
46.0, 45.9, 45.8, 47.0. Fartlek avg 3:53kms.
Runners are cruel, a few recent harsh albeit accurate quotes:-
'You sound like a dying dog' Claire today
'You normally look fitter' Megsy Tuesday
'I don't know why you humiliate yourself doing long races, stick to the short stuff' The Bull after Sydney Harbour 10km
9km-44:15 (4:55kms) Hen and Chicken Bay
20km-93:17 (4:40kms) Centennial Park
10km-44:50 (4:29kms) The Bay