Run Club Monday

Ran over to runclub 5k in 21.23 - felt pretty good.
Tonight the group were doing some downhill strides and then 1 x 8 min tempo around a 500m circuit thru Callan Park that has a few ups and downs. A few minutes recovery and then a 16 min effort over the same course. I paced Josh, Nicol and Nat thru the run - a good effort by all.
Tim and I really appreciate the way regulars take some of the new runners under their wing and show them the ropes - good work guys.
Covered just over 12k tonight at 4.30 pace.