Thursday - 4 x (90”, [60” jog], 60”, [30” jog], 30”) (off 2’)

Same session as last Thursday, but slightly quicker this week - despite a cold. Ran these in the bike lane parallel to the beach, starting out the front of Manly LSC. Distances were 490 m, 320 m, 160 m, 480 m, 310 m, 160 m, 470 m, 300 m, 150 m, 460 m, 310 m and 160 m. Averaged 3:09.25, 3:14.25, and 3:11’s for the 90, 60 and 30 second efforts, respectively (averaging 3:11’s for the the entire session). So three seconds per kilometre faster than last week, a solid improvement (but I’ve still got some way to go). Cooled down along the beachfront at probably the slowest pace I’ve ever run for just over 13 km all up.