Saturday tempo

Had a rest on Friday from running - nothing unusual there.
Saturday met up with Andy, Brett and Steve for a tempo session. Cycled over to Drummoyne rowers - 6k in 17 mins. We did just over 3k as a warm-up running over the bridge and up round the hospital loop. A few strides just to get the heart rate up. Aim today was to run at a steady pace and build into the run for 20 minutes. Started at the oval at Callan Park and Andy and I ended at Drummoyne rowers with 5.15k in 20 minutes.
Splits were 4.01, 4.07, 3.57, 3.45, 3.38 and 34 secs for the last 150m. Felt comfortable the whole way with a good solid finish. Finished off with a 2.5k jog .
Cycled the long way home, about 10 k in 27 minutes.
Total 11k run, 16k cycle.