AM
9km - 44:00. Headed to The Bay and bumped into the Timbrell Squad, where Mark Mc was doing some 5min efforts at 3:10km pace. Very impressed that anyone can run that fast at 5:30am.
Arrived at work to be met by Emma who made a surprise delivery of two delicious Creme Brulee's, one each for Millie and myself. For a very intelligent girl it's amazing that she thought that the second would make it home.
During my break I snuck in a strength sesh and a quick clipper job, number one all over for efficiency.
PM
18.4km - 75min. 15min easy, 20min hilly fartlek in Callan Park (hard 550ish metres - 200m flat, 200m hill, 150m flat, float 250ish metres downhill) avg 3:57km's, 5min easy, 20min threshold around The Bay avg 3:49km's, 15min easy. Finished the threshold with an almighty technicolour vomit which had a distinct smell of egg, cream and justice.
Finally getting my test results tomorrow, if Dr Kwan can come up with anything better than 'stop eating crap food' i'll be a happy boy.
Chicken pies and Ben and Jerry's strawberry cheesecake tonight, Millie is the best!
27km's
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