Cracker of a session

Monday I ran a very easy 10k in 45-46 mins in my usual loop around home - feeling a bit sore (muscular) from the hard weekend but otherwise o.k. Quads & Hamstrings and lower Abs feeling the effects of Lane Cove's downhill pounding.

Tuesday Met up with Silverfox and ran from home to CR5 as a warm-up. Tonight's session was 3 x 2k with a 1k jog recovery (5 mins) between efforts. Plenty of time to let the lactic acid build-up. Session went 7.12 (3.39, 3.32), 7.12 (3.36, 3.36) & 7.04 (3.32, 3.32).
Top effort from Nick - we went stride for stride over the last 2k with a sprint finish. There's absolutely no way I would have run that well by myself. Had a long c/d of 7.5k home.

Total 20k.