3k time trial

Thursday ran from home to Rozelle with back pack ( I hate this - form completely out the window - now have a sore right knee !) for a 3k time trial at runclub. A 2 lap warm-up and some drills and wind sprints and then a trot around to the start line. Felt like I was running fast tonight but the time didn't stack up - 10.28.

6 laps of a 500m course isn't easy as the 5 turns and subsequent slowing down at each turn-a-round bleed a bit of time plus the fact that there was no-one to pace with tonight made it difficult to keep up momentum. 2 lap cool down and stretches etc = 10k total for the night.

Revised time estimate for Striders 10k tomorrow is sub 39 mins. I think I still have a bit of the half marathon lethargy in me. That would still be a 15-20 sec improvement from last month which would be great.

Farewell afterwards for Kellie who has been coming to runclub since day one. She is off to Melbourne with her partner who has a new job there. Hopefully she will back occasionally to visit - It's been a pleasure to train with her as she was always keen and most importantly happy and easy going. Good luck !