Tempo 14k - 7.30 pm

Scheduled run for tonight was 4-5k warm-up, then 4k at C2S race pace and a 4-5k cool down but after missing saturday's race and not having a race in the last 5 weeks I needed a good solid race-like hitout with enough time to recover by Sunday - so thought a solid tempo run would be a better option.

warm-up jog for 2k, then solid 10k run in 39.57 on a hilly route, 2k jog cool-down. Didn't push it up any hills, just let the pace pick up on the downhills.

Covered 14k total in 58.22 ( ave pace 4.10).

Said g'day to a long sleeved coolrunner (Tex ??) and his female partner jogging along beside the canal.