The week in review

Monday
Tim was away this week and asked me to take RunClub. Unfortunately it was quite wet on monday and with the threat of lightning, only 3 or 4 starters and the bad news I received during the day I called off the session. I managed to run 5k before hand and 3k after to make up 40 mins of very easy running. (total 8k)
Tuesday
Ran after work from home to Drummoyne Rowers - about 8.5k nice and easy. Then straight into a 5k tempo from CR0 to CR5 markers finishing in 19.35 (3.55 pace) and cool down jog of 4.5k home. (total 18k)
Wednesday
Got in a good steady run of 15k in 65 mins (4.20 pace)
Thursday
Runclub again tonight - got in an easy 5k @ 4.30 pace beforehand. Group did 2 x 10 minutes of straights/bends plus warm up and cool downs. Sue (tigerangel) helped tonight taking the group for strength work and stretches - thanks mate, we make a good team !
Friday
Daz's funeral. It was a beautiful tribute to a wonderful guy. So many of Sydney's running/triathlon community were present as well as all his friends family and students. Thanks Vat for your support on the day.
After lunch with the boys that went until late afternoon, I got out for a run at 7 pm for a solid 14k in just over 61 mins.
Saturday
Met up with a few of the guys for a run around the Bay. Rode the bike 6k down to Le Montage.
Started off very easy just chatting etc but at the Bridge Steve peeled off to go home and A.A, Brett and I did 6 x 1 min on/off up thru the hills of the hospital loop and back down to Le Montage covering just over 3k in 11 min (3.36 pace) A.A and I dropped Brett after the second rep and then got faster after that - we were flying on the last 2 reps and I couldn't have done another 1 at that pace. Finished with a small jog recovery and a 6k cycle home. (total 11k) plus 12k cycle.
Sunday
Woke up and it was already warm - wasn't that interested in running this morning. Ran a very unenthusiastic 21.5 k at 4.50 pace but it was nice to catch up with everyone this morning. Went for breakfast afterwards at Balmain and Munch, A.A and I stayed till about lunch time.

Got out for another 8k this afternoon to make up some k's. Felt good this afternoon running the 8k at 4.30 pace.

Another 100k week but a crappy long run - still got plenty of time to work on that though.