At last - some cooler weather

Ran 76k this week.

Monday was an easy 12k - including a lap of the bay taking the slower group. First complete lap for a few.

Tuesday did a 3k warm up in 12.48 then 4 x 5 mins with a 2 min walk/jog recovery.
1. 1.36k
2. 1.40k
3. 1.42k
4. 1.43k

Total 5.61k in 20 mins. (3.33 pace)

3.4k c/d in 16 mins.

Total 12k.

Wednesday got in 12k in 51.48 (4.29 pace)

Thursday didn't get out the door till late - just got in an easy 8k.

Friday - rest day.

Saturday - Girls had netball at Cintra park - Concord. Ran home via Canada Bay and the Bay run - cool and overcast - perfect. Covered 14k in 59.46 (4.16 pace) - good solid run.

Sunday - girls had soccer first thing so no run till p.m. Fiona and I headed to the bay and in different directions ! Met up with Vat about 9k into my run and did 9k or so with him. A very enjoyable afternoon run. Covered 18k in 80.52 (4.30 pace).