Monday Runclub - tempo

Bella and Ally came with me tonight to help out and do a bit of running.

Tonights session was a 12 min tempo followed by a 20 min tempo after a few mins recovery.

We do these around an undulating (almost) 500m loop all on bitumen at the top of Callan Park - a good course with no flat - mainly all up and one big downhill. The idea is to count your laps and double them in the second effort. Quite a few new faces tonight but a lot of regulars as well who all seem to be getting fitter and faster - cool !

Ran with Bella for the first loop and then chased Brett around for the second loop catching him on the second last loop - covered 10 laps in 18.56 about 4.92k (ave pace 3.50).
All up including w/u and c/d 10k total.