Run club Monday

Ran from home to King George Park 7.5k via long way, Petersham, canal and bay in 33.40 (4.30 pace).

Did stretches and warm-up 1.5k.

Tonight I took a group of 11 for a rolling lap around the bay and canal. Ran Indian file with the end person in turn sprinting to the front. At 3k we included 3 x 3 minutes with a jog/walk recovery between and then continued with the indian file to complete 9k. This group is getting way faster and can hang on for the whole 9k. I let them go flat out with the 3 x 3 so the faster guys had a longer recovery as we waited for the others to finish. Group stuck together to the finish which was perfect. We coverd 9k in 45 minutes which included slow recoveries (walking as req'd between the 3 minute repeats). A lot of positive feedback tonight - this is a solid, fun session.

Total 18k for me.