It's Tuesday - it must be speedwork....

From home down to Hawethorne Canal and the CR5k marker in 21 minutes easy warm-up.

6 x 1 min on/off to reach 3k mark in 11.15.
Had a 3-4 min rest then 3 x 1k back, 3.34, 3.30, 3.36. Always hard work on those winding paths.

Jog home 22 mins.

Total 15k.

Of course, If I'd have thought about it earlier I would have done a socceroo fartlek 3 mins on, 1 min off. Perhaps tomorrow I'll do an 83 min stroll and fiish off with a 9 min flat out effort. :)