Heatwave continues

Monday 7pm - Warm night, got out for the usual 10.25k loop in 44.45 (4.21 pace) nice and cruisy run - sweated heaps, ran shirtless.

Tuesday 7.30pm - Hot day and still about 30 degrees when I headed out. 4.5k w/u in 20 mins down to CR5 marker and straight into 7 x 2 mins with a 1 min float - went past CR0 (5k) in 19.30 and finished at Iron Cove Bridge to complete 7 reps. My head was on fire and took a few minutes rest at the bubbler before jogging the 6.5k home along Victoria rd and Glebe Park. Total 16k in 69 mins.

Wednesday 7.30pm - Very hot day but a southerly change came thru late afternoon to cool things off. Ran an easy 14k around the Bay in 61.45 mins.

Thursday 7.30pm - 4.5k w/u in 20 mins down to CR5 marker. 6k threshold run in 23.27.
Splits 4.03, 3.56, 3.57, 3.55, 3.53, 3.40. Said g'day to the Gnome, Tigerangel and Rob as they were packing up from runclub. A very slow 5.5k jog home. 16k total in 70 mins.

Friday - rest

Saturday - 22k with Nick - ended run with a very sore knee not long after saying goodbye to Nick and hobbled home. Haven't run since.

Sunday - no run, knee sore. 2hr cycle very easy.