week 3 of 6 - base

Monday (7pm) - Nice evening for a run - 13.2k loop via the Bay in 54.50 (4.10 pace) stopped in at runclub to say hello. Ran the last 9k in under 4 min pace. 30 secs quicker than last week but with a few mins break at runclub to fully recover.

Tuesday (7.15pm) - Ran with Nick easy down to the Bay and return via Balmain and Glebe - 15k at about 4.35-40 pace.

Wednesday (5pm) - work to home same as last week - 19k in 81 flat (4.15 pace) on a very hilly course and 3 mins faster than last week. Saw Vat on the way home - hope you're back into it soon mate.

Thursday (7pm) - w/u down to Glebe waterfront. 15 mins of 30 on/off covering 4k. Felt pretty fast tonight. c/d jog home for 13k total.

Friday - rest

Saturday - Striders 10k at Lane Cove. Humid and warm (but not hot) conditions and a largish crowd (350 starters). Finished 48th in 38.53. About where I thought I would be after 4 weeks off in Late November/December with ITB. First 5k in 19.23, 2nd in 19.30 so fairly even splits. Stopped at the bubbler (at the 8.5k mark) as I was very thirsty so lost about 10 secs there.
2k w/u and no cooldown - too busy chatting.

Sunday - easier 23k with Macca and the boys around the Bay. 1h 48. (4.40 pace)

Total 95k for the week.

Parrot predictor = 2h 52