AM
10km-50:10. Out at 5am with Molly in the city. Good test, I haven't attempted to run early for a while. Very tough going at the start with a few 6min km's, but not too bad after that. Saw plenty of runners out and about, awesome way to start the day.
PM
12km's including 22min fartlek (5.83km's, avg 3:47km's). Around The Bay, had Copey on his easy 16km for company, somehow he spent most of his easy run in front of me during the fartlek. Took a punt and ran in the racing flats - Adidas Adios, without orthotics. 450m and 18sec per km quicker than last Tuesday, happy with the progress. I tend to struggle with fartlek, 3:35km's is normally as good as I get, it'd be good to improve another 10sec or more before Gold Coast. Decided to stick with the racing flats without orthotics until and including the race for all sessions.
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