Feeling better each day, but still some residual soreness from Sunday. I wasn't alone. Speaking to Gary during the warm-up, he also believes that the C2S takes longer to recover from than a half marathon. I was confident that the session today would involve a two lap tempo, followed by some sort of hill work. I looked around and noticed Hamish was there, and, knowing he was fit from two weeks ago, decided to run with him. This was great, as I was able to share the work with him - still pushing each other, but definitely holding some back. Actually, I would say that the effort itself was as true to word 'threshold' as you could have gotten. Comfortably hard (not numb). A slight deviation each lap as the trail was blocked due to the setting up of the Colour Run. All up, 24:06 in 3:24's. Not my fastest around there, but actually really happy with the time considering the legs, holding back, and the slight detour each lap. A short rest before we started the hills across the road from the cafe. Definitely held back on these, due to both the volume (10 reps is quite a few), and the fact that the last time I did this session (back in May) was the beginning of the end (Achilles injury). About 3.55km work in the end, holding between 37-39 seconds for each rep. A nice and easy 5km cooldown chatting to Ross about how sore Aussies are at losing (except me) and food (always a good topic post session). Just shy of 20km all up. Another 40 minutes is in the cards this afternoon.
The big news of the day is the opening of the Manly to Shelly path. Couldn't resist the opportunity to get amongst it, so went for an easy run along the beachfront. 8.82km at 4:32's. Felt nice and easy. Just under 29km for the day.
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