After a morning of cleaning up the front yard and planting (which Annabel assures me I will never have a career in), I jogged down to Manly pool to meet Tom and Quentin for Tom's fast session. The session is as follows:
- 5km hard (2 laps around Kenneth Road/Manly Golf Club)
- 4 min rest
- 8 times Suwarro Street hill (the hill is about 250m - the aim is to run up in a minute, jog back down and start agin with no rest)
- 4 min rest
- 5km hard (trying to get as close to your first 5km time as possible)
Unfortunately Sam didn't make it so it was just me and the greyhounds for the first 5km and the hills. Richard joined us for the last 5km. I "carelessly" tried to keep up with Tom & Quentin for the first 5km. I lasted about 2km then slowly dropped away! The hills were tough but I wasn't behind until the last 2 reps. The last 5km hurt though. I missed my original time by just over 30 seconds. Not so bad really, considering I went out too hard in the first 5km. I had a big kick toward the end and pulled out 3:25s for the last few hundred metres!
First 5km was 17:44, second 5km 18:22. All up about 18km. Now off to Paddington to farewell Squashie!!!
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