7 x 2 min, 1 min floats - 20 min Fartlek

Ran from home to Sydney Park 3k in 13.28 (4.30 pace).
Tonights session was 7 x 2 min with 1 min jog float (total 20 min)
Covered 5.2k total in 20 min including 3.95k in 14 mins of efforts.

Another good solid effort.

4.26k jog home in 20 mins.

total 12.5k.

Tonight I did the reps around the path of the lake. Great smooth surface - excellent place to run - one lap is 620m - aim is to do this session until I can do a complete lap per rep - tonight averaged 565m, so a bit of work to do. I could probably do this if I had 1 min standing recovery instead of jog float.

Here's a link to the map http://tinyurl.com/b4uno . The lake is finished now with a timber boardwalk and platform and all the paths are bitumen.