Nothing special this morning, but that was absolutely expected. Progressively feeling better each day, and the goal this week was to simply get through the program (a much needed rest day tomorrow). Just Erika and myself this morning. Another earlier start - 5:50am for the first rep (I hope that a new precedent hasn't been set)! We did the session in the bike lane parallel to the beachfront, starting at Manly LSC. A cool westerly wind this morning actually made it feel like May - and it felt like a constant headwind regardless of the direction run. Set off hard but controlled for the first effort. Ensured that I didn't push it as hard as the previous two Thursday's, as I had to do another 2km and 1km effort immediately after (as opposed to a few 30 seconds efforts). Averaged 3:13's for the 3km effort, which is not great but not horrible either. A slow 500m jog then back into a 2km effort. I felt it on this one, holding a much slower 3:17 average. The legs just didn't want to turn over any quicker. The last kilometer was simply about getting it done. Again, another 3:13. Effort wise, it was 90% - hard, but not leaving it all on the road (I'm getting better at doing this). Jogged north to meet up with Erika before a nice cooldown to Shelly Beach and return. Another amazing sunrise, with the surf looking like a lake. Got my first double today in over a fortnight, the plan is to get out just after 5pm for an easy 40 minutes. Was planning to start in the gym this week, but I might postpone that a few more days to ensure that I am fully recovered.
Got out for a beautiful evening run. No surf, not a cloud in the sky, almost a full moon, and a balmy 21 degrees. Amazing. 8.67km at 4:37's. About 25km for the day.
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