mona fartlek - 20 mins - total 14.5k

Ran from home 4k warm-up in 19 mins to Marion street, Haberfield.

A few stretches and run thru's. Decided to do this session as an out & back, i.e. at 10 mins, turn around and try to get back to the start.

Started at Marion st and got to end of Timbrell park (2.65k at halfway). Felt good the whole way thru and got back to start with last 15 sec jog still to do. Covered about 5.3k (ave 3.45 pace). Did sprints at about 20 km/h and floats about 13 km/h.

5k jog home in 23 minutes. All up about 14.5k.

Seems I wasn't the only one doing this session tonight - as I was just starting my second sprint, TheMadGuz and mates ran by then saw them again on my way in. If anyone who reads this wants to train with me, leave a message, I wouldn't mind some company. Here is a link to the map of the route http://tinyurl.com/84nbk

Feeling good about Striders on Saturday - hopefully my 3rd p.b in 3 races.