Week 4 of 6 - base

Still trying to get in a few solid weeks of mainly aerobic running before starting on a new goal.

Monday 7pm - 13.2k loop in 55.30 (4.12 pace) felt good.

Tuesday 7.15pm - ran with Nick down thru the Bay and up around Balmain and back to Stanmore - 15k in 65 mins (4.20 pace) - good solid hilly run.

Wednesday 5pm - ran home from work 20.8k in 90 mins (4.19 pace) via the Bay. Went thru the CR 5k in 20.54.

Thursday 7pm - easy 11k loop. Felt tired tonight.

Friday 7pm - Organised to do Colin's 5k summer series tonight. w/u run to Nicks and then a bit more of a w/u before the race for about 15 mins total. A good little turn-out with some opting to do the 10k. We ran on the CR 5k challenge course from Drummoyne rowers to the end of the canal.
A bit humid and sticky with a little bit of a breeze but not bad conditions - Nick and I were aiming for anything under 18.30 and we did with a few seconds to spare - Nick running 18.22 and me 18.26. We went out too hard going thru 2k in 7.02 and faded a bit heading into the wind but a good solid hitout nonetheless and benchmark effort to base other workouts on. Solid 5k jog back to the start for 10k in 41.15 all up and 13k total for the night.
Congrats to Colin for organising this - hopefully next summer it grows into something a bit bigger.

Saturday 8am - easy 7k with 20 mins on grass oval at Camperdown.

Sunday 4.30pm - Missed the Striders x-country event, I really wanted to do the equaliser as I thought it was the sort of course I could do well at and that a top ten place would be achievable. But, forgot that we had a funraising dinner at Parramatta on Saturday night and didn't get home until very late so it will have to wait until next year.

Slept in and went out for a run at 4.30pm. It was just starting to rain and was still quite warm and humid. I was really hoping that the heaven's would open up and I could get a run in the rain but I ran for 2 hrs and seemed to miss the rain the whole time. Had a great run, heading down to the Bay and doing 2 laps before looping home via Glebe. First 7k lap in 30.30 and second in 29.05. Total run of 27.5k in 2hrs (4.21 pace) Felt strong the whole way - great run !

Total for the week 108k.

Parrot predictor = 2h 56