Thursday intervals

Very cool night - snowing above 600m on most of the ranges west & south of Sydney today.
Headed out the door at 7.00pm to about 9 degrees and rain. 20 min warm-up to CR5 marker.

Tonight's session was 2k at 10k pace, 1k @ 5k pace and 2 x 500m @ 3k pace with 1 min standing recovery between reps. Ran 2k between CR5 and CR3 marker in 7.40 (3.50, 3.50 splits) CR3 to CR4 in 3.31 then 2 x500 m back to CR5 in 100 & 97 secs.

Very lonely around the bay tonight - not a fellow runner to be seen and only a few hardy dog walkers about - just too damn cold I guess ....

20 min jog home - total for night 12.6k.