Tempo Saturday

Tempo run scheduled for today.

Met A.A at Le Montage at 9.00 am.

3k warm-up via dog park loop.

Object of today's session is to pick-up the pace to about 10 secs slower than 10k pace and hold for 6k.

Covered 6.0k in 23.46 including a slowish 500m over Iron Cove Bridge. Took splits at 500m intervals.

1. 2.06
2. 1.54
3. 1.51
4. 1.51
5. 1.57
6. 1.56
7. 1.58
8. 2.22 (crowded over bridge - had to slow to go down stairs)
9. 2.00
10. 1.57
11. 1.58
12. 1.56

Fairly even paced - comfortably hard run.

3k jog recovery.

Total 12k.

Over the next few weeks will start to include the hill loop into Callan Park just to make it a bit harder to maintain the pace.