mid-week medium long run - 18k in 75.27 (4.11 pace)

Wednesday
Headed out from home for the fast becoming regular lap of the Bay. Thru the first 3k in 13.30 (4.30 pace) then when I hit the flat near the Bay picked up the pace covering the next 15 in 62 minutes for a total ave pace of 4.11. Wanted to run a harder effort tonight as I new I would have only lunch time to run tomorrow.

Thursday
Off visiting my Dad in hospital tonight so I ran at Lunchtime. Got in 7k very easy around St.Leonards/Willoughby/Artarmon Loop that I used to run all the time before I started training properly - nice for a change and really makes the afternoon go quickly.