Sally was meeting some friends at the Art Gallery so the plan was to do our sessions along Farm Cove. To set the record straight, I didn't actually go into the Art Gallery; that's far too cultured for me. I guess I'll get a full briefing on what Sally saw when she comes home (that will prepare me nicely for my afternoon nap).
2 x 5km with 3 mins rest between efforts.
I've only been back in proper training for a week, so whilst happy to hold 3:25/km pace for each 5km, I thought I was still off the pace I was showing before I picked up the injury. How wrong I was! I've done this session 3 times in the past 4 months. First time I averaged 3:33/km, second time I averaged 3:26/km for the first effort, but fell apart in the second (3:36/km). And today, 3:25/km! All looking good for next Sunday; Tiger has got my doing very little in the next 7 days so I'll be nice and fresh.
If I thought my session went well, Sally had a blinder! The target was 4km @ 4:27/km which is her 10km target race pace. She smashed it, averaging 4:22/km and got progressively faster throughout the effort. I'm still not sure why she can run so well in training but not show that type of form in 10km races. Hopefully this type of session will give her the confidence to hang on to the 45min pacer at the next Striders 10km. I'd love to run with her more, but it's a real challenge with such a big training load myself. Fingers crossed she can hold it together over the next couple of months with a fair bit of work travel to Europe and Asia.
16.5km for the day with warm-up/down
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