week 6 of 6 - starting to feel fit again

Monday 7.30pm - tempo effort 13.6k in 56.41 with about 10k at 4 min pace over the usual hilly route of home - Bay - home via Victoria rd and Glebe Park. (4.09 pace)

Tuesday 7.30pm - ran into the city with Nick to have a look at the QE2 and QM2 - took it fairly easy as there was a lot of people about and Nick was still rusty after his solid run on Sunday. 14.4k in 65 mins. (4.30 pace)

Wednesday 5pm - ran home from work but really felt crap - it was hot and very humid and probably went out too hard, 17.45k total in 75 mins (4.20 pace)

Thursday 7.30pm - Met Nick at Sydney Park for 4 x 1.15k hill reps with a 2min recovery. Total 17 mins for 4.6k and an average rep time of 4.12.
Rep starts at the oval and gently undulates round the back of the big hill and then climbs to the peak and then a very fast downhill finish. Total 12k all up including w/u and c/d. Tough session.

Friday - rest.

Saturday 7.20 am - 4.5k w/u to CR5 marker. Said g'day to CR's who had just finished the CR 5k challenge. Did 8 x 1 min on/off covering 4k in 15.25 - ran the efforts very hard and was totally stuffed afterwards. A slow jog home in very humid conditions. 13k all up.

Sunday - 6.20am. Mosman reversed STaR this morning. Started off quite humid but a southerly change came thru with some light rain. A very enjoyable run today with some good mates - heaps of hills, stairs, bush trails and scenic views - you gotta love this city ! Ran about 29k or so.

Total for the week - 100k.

Parrot predictor says - 2.55 this week.