Long Sunday with (half) the Manly Crew (30km)

A long awaited return (10 months, in fact) to running with the Manly Crew for a Sunday long run.mlong convinced that the pace was too slow, I have come to realise that this has been one of my undoings over the past 10 months - namely, running Sunday too fast. After a few failed attempts of backing the pace off solo, the only was to go cold turkey was to actually run with the gentlemen. And bloody glad it did. It was so much nicer, more social - and felt heaps shorter. Joined by Tom, Scotty, Craig, Ray and Tim. The first few kilometers were just shy of 4:40's - so I was a bit apprehensive from the onset. Although it wasn't long before I completely ignored this, occasionally glancing at the beeping Garmin, noticing a consistent 4:20 or thereabouts. Just before we hit Dee Why, we snuck in a few sub-4's, before really upping the anti from the 22km mark - hitting a few sub 3:30's. Tom and Craig peeled off early, leaving Scott and myself running back to Queenscliff. Ran about 400m past my place at North Steyne before turning around to get the full 30km. Last kilometer was a swift 3:18. Lost everyone after - including Scott. No B&E roll, or, more tragically, no breakfast burrito at The Troubodour (the real reason I ran with the crew)! All good, luckily I made a batch of granola yesterday - will be the first time without my traditional bowl of muesli in well over 12 months. Who said I was a creature of habit! 4:10's all up, averaging a much lower 130 beats per minute - both of which are all time records for my Sunday long run (slowest and lowest respectively)!

Shortened Mona Fartlek (am) + 8km recovery (pm)

A weird one this morning. The plan was the dreaded Mona Fartlek. Convinced Scotty to come along, so the plan was to share the work - similar to Tuesday. We both reported feeling sore the few days after Tuesday, which was quite reassuring as it wasn't just me. Went out hard as usual, shared the lead throughout the first 10 minutes. At this point I could sense that Scotty was struggling a bit, as he wasn't as keen to take as many leads. I could also hear his breathing was slightly more laboured than mine - all good psychological cues! However, he pulled up short just before the stone arch - at about 4km. His left calf was tightening and he erred on the side of caution (good call). This left me completely solo for the start of the 30 second efforts. I really needed someone to take a lead at this stage. It was literally only a few meters before the 4.8km mark that I decided that that would do - both because I was coming back after an easy week, and in the back of my mind I didn't want to push it too far just when I was starting to come good and with the Sun Run next Saturday. Not bad in the end, finishing the 4.8km in 15:25, averaging 3:12's. Not as fast as Tuesday, but considering that I wasn't planning to stop then, coupled with the the fact that I spent an equal time floating as I did on the efforts (unlike Tuesday's 2:1 efforts to floats ration), it was by no means a bad effort. I doubt that I would have held that pace for the last four-and-a-half minutes of Mona Fartlek, but perhaps 3:14-15's was on the cards. Feel a bit disappointed now for stopping short, but better to play it safe than sorry. A nice easy long cooldown for 17km all up. Bumped into Macca and Barts (the latter was 30km's into his 30km long run) on the way back.

Got over my OCD tendencies for repeating the same course over and over again. Made up a brand new 8km loop! Very very very easy this afternoon, 4:48's at 120 beats. I'm getting better at slowing it down! Goal is to run tomorrow's long run at 4:15's - that would be a record for me in terms of slowness!

Very easy Friday (10km)

Absolutely bludged this morning. Really took it super easy - I think the easiest and slowest I have run in years! This is good progress for me. Really just listened to my body, backing off anytime I felt the slightest bit of effort. Definitely had it much easier than (future) Mrs. Bromley who was out running pushing a pram dodging people left, right and centre. 4:41's at 120 beats. Still extremely humid out there!

Threshold Thursday (am) + 8km recovery (pm)

Still some lingering fatigue from Tuesday's effort, didn't feel as speedy today. The watch was once again more accurate reading laps of Passmore Oval. Quite humid already, and a warm 23 degrees at 650am. Saw Macca early on, along with Brian Black - who I later observed doing 'easy laps of Passmore' on Strava. Took off at the 5km mark, but really made a concerted effort to keep the effort to 'threshold' pace - not beyond (like I have previously done). That is, I made it 'comfortably hard' the whole way around. I liken this tithe effort you feel when you are pushing, but still have that extra speed in reserve if (desperately) needed. Even the last five minutes, I had to keep telling myself 'threshold effort,' as this is when the temptation kicks in to try and run a session-PB. Resisted that this morning, and went onto keep it 'comfortably hard' until the end of the twenty minutes. According to the GPS I averaged 3:10's. I would say a more accurate estimate would be 3:15's, completing just shy of nine-and-a-half laps of the 650m Passmore loop. Finished the remaining distance at a comfortable pace. 16km all up.

Macca is everywhere! This time I saw him changing after presumably an ocean swim at Queenscliff. The man is getting some serious swim training in - watch out Hoey! Easy recovery just before lunch, 4:35's at 120.

MLR at Manly (20km) + strides

Just Tom and myself this morning - with intermittent guest appearances by Robbie & Quentin. Both of us were quite sore from our respective sessions yesterday (Tom had a monster session of 800's and a tempo, followed by a recovery run), so the pace was nice and easy. So much better running with others - probably one of my favourite runs now (used to hate Wednesday's with a passion). Just the North Head loop this morning. Apparently Quentin almost had a tree branch drop onto him when he was up there minutes earlier - couldn't believe the size of it! 4:27's all up. Was tempted to follow Tom for some quick hill sprints, but time wasn't being my friend so just ended up finishing with my normal strides.

Quarters (am) + 8km recovery (pm)

It's been a while since I've had this on the program. A bit tentative after having a week off the speed work. Felt ok warming up, but the inner voices were telling me to run easy. Luckily I had Scotty there to negate those. Went hard, but not crazy at the start - although the splits would disagree. It's great at the moment, as Scotty is flying - so we were able to share the work throughout the session - something I haven't done in a long time. I tended to lead the odds, Scotty taking over on the evens. This switched to Scotty leading the first half of the 400's, followed by myself for the remainder in the back half of the session. It was only on the second half of the last 400m effort uphill that I just managed to shake Scott - holding the gap for the final 200m 'float.' Great times and PB's for both of us, finishing the session in 15:07 and 15:10 respectively. Averaged 3:09's. Very happy, as it actually didn't feel that fast at all. A nice long cooldown to finish with 17km all up. Happy Australia Day!

Very easy 8km just before lunch. I think the third kilometer came up as 4:25, so really made sure I held back to around 4:40's as best I could. Ended up with 4:35's at 120.

Easy Monday (15km) + strides

Back on the beaches for an easy run. Felt great, especially after a massive bowl of pasta at Sale Pepe last night - honestly the best Italian food I have ever had (authentic and reasonably priced). Three laps along the beachfront. Dodging nippers everywhere at Manly - must be having a surf carnival. Even the Bold & Beautiful reversed their swim - starting from Shelly Beach. Slightly too quick pace wise - 4:13's at 132 beats per minute. Strides and yoga to top it off.

Sunday long run (30km) in the Hunter Valley

Up in the Hunter Valley for a weekend, so a great chance to explore a brand new area this morning. While everyone else was passed out around me, I got up at 6:50am, put the shoes on, headed out the door - turned right and ran 15km before turning around and heading back. Humid morning, which started off with some very light drizzle. Wasn't hot though, staying in the very low 20's. Really made a concerted effort to keep the pace well above 4:00 min/km. Easy in the first 6 or so kilometres, but then really had to consciously back it off each kilometer from there on in. But felt amazingly good for the first time since before Christmas. Couldn't help myself coming back, especially on part where I had a nice downhill with a tailwind - pushing out a sub-3:50 min/km. The cruelest part of all was the final 500m up the dirt driveway - and I mean 'up.' Ended up averaging a slightly too fast (but still improvement for me) 4:02 min/km pace, with a better 143 heart rate. Got back and everyone is still asleep. Might have to make some noise soon - I want make sure everyone is still alive!

Getting back - 16km run with 2 x 5 minute efforts at threshold pace

Spoke to Ken yesterday, and his strict instructions were the above session. Was honestly expecting something harder, and in the back of my mind planned to complete this session as the typical 20 minute effort that I would do each Thursday. Got to Passmore on what was a disgustingly humid morning. Felt really good during the initial 20 minutes - went for the threshold effort and probably went out too fast. Hung in for a few minutes before having doubts in my mind. After all, Ken is one of the top coaches around for a reason - he knows when to push and more importantly, when to hold back. I decided to take his wisdom onboard and respect his wishes. Holding around 3:05-6 pace (again too fast) for the first 5 minute effort, then simply ran comfortably for the next 5 minutes, before repeating the process once more. Ended up averaging 3:19's for the whole 20 minutes - not too bad considering that only 10 minutes of it was run at any effort. Final few kilometres dragged on a bit. But similar to Thursday week ago, the GPS was accurate today - 3:32's for the entire 16km. Unfortunately the heart rate was playing up again - just have to look on Strava to see that! Probably won't back up this afternoon for a double. Up to the Hunter Valley for the night, so will do my long(-ish) run up there tomorrow. Aiming to really hold it back to around 4:15's, maybe even slower.

Easy Friday (10km)

Very humid out there this morning! Actually, disgustingly so. Felt tired and lethargic when the alarm went off, so pressed snooze for another 10 minutes (I never do this). Got up and ran two steady-easy laps along the beachfront. Saw Tom going the other direction - was tempted to turn around and join, but by the time I thought of this great plan we were already a hundred or so meters apart. Hopefully I will attempt a speed session tomorrow morning, if all goes well between myself and the coach. 4:20's at 132 beats per minute. Going to refrain from the ocean this morning after yesterday's downpour!

More recovery - 17km easy along the beachfront

More easy miles today - I could get used to this. So relaxing! Bloody hit and humid out there again this morning - probably more so that yesterday, as the cloud cover seems to trap some of yesterday's left over heat. Was a bit boring this morning running solo again. The GPS completely over read once again today, spitting out slower kilometer splits than reality. Although, I was absolutely running much slower than usual. 4:39's at 129 beats per minute - similar to Monday, the heart rate was quite high considering the pace. Time for the ocean!

Medium long Wednesday (20km)

Probably one of the most important runs I have ever done! It was a real pleasure to run with Tom, Erika, Clive and Justin up to North Head - at a pace that I never really concerned myself with. It was great to just get out there, not look at the watch, be social and enjoy running again. The 20km went so much quicker than my usual Wednesday run, despite taking about 5-10 minutes longer. It really highlighted how much easier my easy runs really need to be - and that they can also be enjoyable. 4:40's at 124 beats per minute. No strides or yoga today - the former because I really need to take it easy this week, the latter because I couldn't be bothered!

Recovery - Manly to Spit (17km)

Didn't miss the chance to reunite with the infamous Manly to Spit Trail. It's been a good solid 18 months since I last stepped foot on what was once my Sunday long run course. To be honest, I didn't miss it as much as I thought. The pace really slows down on the more technical bits - I think I even punched out some mid-to-high 6 minute kilometres! Ran to the start of Clontarf before turning around. Had to start early due to work, so was treated to an amazing sunrise. All up, 5:05's at 133 beats per minute.

Easy Monday (15km) with some strides

Back into it this morning, the mind and body refreshed after a few easy days. It felt like I hadn't run in ages, such was the enthusiasm to get out and run on a Monday morning. Really took it easy, listening to my body with every step. Noticeably my heart rate was higher than usual, but considering how abnormally low it typically is, this is perhaps not a bad thing. 4:24's at 132 beats per minute. Strides, yoga, and perhaps a swim (time pending).

Just spoke to the coach and he has given me strict instructions to ONLY run easy this week - my first proper recovery week. This will be a massive challenge for me. Bring on Saturday's session!!!

Saturday easy (30 minutes)

Finally cracked. After 12 weeks of consistent training, I need a few days off/easy. Tried warming-up for the brutal hills session, but just had nothing. Felt worse than yesterday. There is no denying that my performance has dropped over the last few weeks (peaking last Saturday with an unexplained dismal Mona Fartlek). So maybe a day or two of no training whatsoever, followed by some easy runs next week. I hate doing this, but I know it is necessary.

Easy Friday (10km)

What a difference 24 hours makes. Suffering in the sweltering heat yesterday, I was rugged up this morning trying to stay dry and warm. Forgot how sluggish you generally feel the day after a sports massage! Really took it easy and slow this morning. 4:33's, not sure about the heart rate, as it doesn't seem to like the rain. Yoga at home, no strides or swim today.

Threshold Thursday (am) + 8km recovery (pm)

Way too hot once again this morning! And ironically, the GPS was actually accurate at Passmore Oval this morning - must have been a first. If anything, actually, it was under-reading for once - each lap reading just under the proper 650m length. In hindsight, probably ran the initial 5km slightly too fast in the initial few kilometres before realising this. At least it partially explained the suffering that I was enduring. Backed off a bit for the next 2km before hitting the 20 minute effort. Again, this was quite brutal - at least I knew that the pace was going to read slower than usual. But at the halfway mark, I was definitely above my ideal threshold pace. I just had to put my head down in the second half and simply convince myself to finish - regardless of progressively slowing down each lap. Ended up with roughly 6.05km, approximately 3:18's - which with all due respect, is probably my realistic threshold pace under normal conditions (I reckon that I probably run these sessions too fast under cooler conditions anyway). But I really really really felt it today. Had to back the pace off more than usual for the remaining distance of the cooldown. It was actually getting hotter by the minute out there! I guess the positives to take away from the sessio are that I actually felt stronger again, which is encouraging. But it is always frustrating when there is no objective measure to show this. Oh well, I got it done - which is key this time of year. I will try to get out for a second run early, then off for a well overdue massage! Excited and nervous at the same time!

8km before midday. Stayed in the bike lane along the beachfront in an attempt to maximise the shade. 4:42's at 122 beats.

Wednesday medium long (20km) with strides

Felt completely drained and like a zombie when the alarm went off this morning. I think that running in the heat yesterday really took its toll. Reluctantly laced up the shoes and headed out the door to start my least enjoyable run of the week. The only thing was - I totally enjoyed it this morning! I felt fine once I started, really warmed up by the 5km mark (just after seeing Tom running in the other direction) and holding a comfortable pace for the remaining three laps. A nice and pleasant light south westerly wind was some nice respite - I don't know who is working at the Bureau at the moment, but clearly they are having a laugh! 4:10's all up, holding 130 beats per minute. Strides, yoga, and now a swim!

Tuesday track - 5 x 1200m (off 400m jog) (am) + 8km recovery (pm)

Didn't actually do this at the track, as was written on the program. Not going to forgo the beachfront, especially in 28 degree heat. It was bloody warm out there, can only imagine how brutal it would have been at Narrabeen! New session today, so no prior expectations. I knew that it would be tougher than the similar version with 3 minutes rest, although respecting the fact that the rest period would be tougher. And of course, the heat was another factor to consider. I simply decided to run within myself. Perhaps went out slightly too hard, really starting to feel the pain by the third rep. The fifth and final was ugly, slowing down in typical Lewis fashion. Splits were 3:41, 3:40, 3:44, 3:47 and 3:58. Just happy to get it done to be honest, and probably felt better than Saturday. Long cooldown bringin up 17km. Time to jump into the ocean!

Easy 8km before lunch, 34 degree heat! 4:35's at 121 beats per minutes.

Monday cruise control (15km) with strides

What a difference it makes backing off the pace of the long run. Felt as if I could push a lot harder today (which I mostly held back from), and the pace was much better than normal - again, not exactly aiming for this. Three laps, averaging 4:09's. Slightly higher heart rate at 130. Strides, yoga, a quick swim in the ocean before heading into uni - not a bad way to start the week.

Sunday long (steady) 30km

Finally did it! I backed it off! Still probably too quick, but relatively speaking it's a step in the right direction! Yesterday was the tipping point where I really had to analyse what I was doing wrong to account for my usual 10-week peak followed by progressive fatigue. I picked out two culprits - firstly, I have been told by numerous people that I have lost weight (stopped weighing myself two years ago after a bout of eating disorders - yes, guys get them as well) so I have absolutely no objective way of measuring this. I have to trust others on that one. The other, and what I believe more likely explanation is my stubborn attitude towards my long run. Always trying to push out mid to high 3:40's - which over a few months begins to take its toll, especially on top of three hard sessions each week. So today was the time to start fresh. Really made sure that I stayed as close to 4:00 min/km pace as possible. The ironic thing was, it actually felt as if the run itself didn't drag on as long as usual (despite being about seven minutes slower than last week)! I actually enjoyed it for once! All up, 3:58 min/km average pace at 139 beats per minute. Could probably aim to add another 5-10 seconds per kilometre on top of that over the next few weeks - although I will be running up in the Blue Mointains and The Hunter Valley for the next two Sunday's respectively. Will be interesting how long it takes until I feel as if I nail a hard session again - just having a look at the forecast, this week may be tough with a heatwave predicted to hit!

Mona Fartlek (am) + 8km recovery (pm)

A very disappointing run this morning! Effort-wise it was there, but perhaps being too keen was my downfall. After hitting the glorious heights of 6.26km last time out, I came crashing back down to reality this morning. Part of the mistake was trying to better that today, despite feeling flat for the past fortnight. Joined by Scotty, who is on fire at the moment. So in essence, simply went out way too hard. The first ten minutes were bang on pace to match my benchmark from last time, with the first 90 second efforts seeing me actually in front. Scotty breathing down my neck probably contributed to this suicidal pace. However, by the start of the fourth one minute effort, I was absolutely spent. The final six minutes I had to just switch to survival mode, convincing myself to simply just complete the 20 minutes. A few ugly glances as the watch revealed high 3's, even low 4's!!! Scott had taken off down the road, and the technique had completely fallen apart. Struggled home in a very disappointing in 6.07km. Scott smashed out a solid 6.18km! Looking at the positives, I feel that the session is more a reflection of bad pacing as opposed to overtraining - as when I have previously done the latter (in this specific session) I was never on the pace from the start. Today I was, and beyond - so hopefully a simple case of over enthusiasm as opposed to that dreaded overtraining! Will take tomorrow's long run slower just as a precaution. Consistency is key, so I will keep pushing on (unless I continue to deteriorate further)! 17km all up.

No matter how shit a morning session can be, I always feel better after an easy afternoon run. Clears the mind, and really brings clarity to why I run in the first place - because I love it! 4:29's at 120 beats running laps between Queensie and North Steyne.

Easy Friday (10km)

First run in almost two weeks where I actually felt good again! The last two weeks have felt relatively flat, but have somehow managed to keep the consistency going. Nevertheless, today was only short and easy - so not a true test per se. 4:11's at 126 beats per minute. A bit of yoga, and steering well clear of the ocean for the next few days.

Threshold Thursday (am) + 8km recovery (pm)

Some days you simply need to forget the the GPS and run purely on feel! Today was definitely one of those days. Upon arriving to Passmore Oval in the pouring rain, I was greeted by a track which was half submerged underwater. First impression was to run somewhere else (or just go back home), but decided to give it a go in the end. To top it off, there was a nasty south-westerly blowing. The first 5km felt harder than usual, and that was holding the same pace as per normal. Probably a slight mistake there given the conditions. Started the middle 20 minutes, and it was slow from the get-go. Where I would normally hold sub-3:00 for the first lap (before slowing down purposely), I think I peaked at 3:15's. This progressively got slower, down to 3:24 at one point. Was desperately close to throwing in the towel after 4 minutes, but decided to convince myself to push through - who cares about the pace, I was definitely working at threshold pace (which is in essence the whole point of the session), it's just that I was swimming as well as running! Finally got it done in the end, finishing about half-a-lap behind last week (i.e. Just over 300m off). Not too bad in the end, conditions considered (actually, stoked that I completed it)! 3:23's the watch said, but never sure when it comes to Passmore. Finished the remaining run to get 16km into the legs. Very happy to be home, getting dry, and now watching the sun come through the clouds ('Waiting For The Sun' as my mate Jim Morrison would say)!

Got to out the sunnies back on at lunch time. Crowd is progressively increasing, most people likely suffering a severe case of cabin fever! 4:27's at 123 beats per minute.

Wednesday medium long (20km) with strides

Out for four laps this morning in the rain and wind. Joined by Clive this morning, which made the run more enjoyable (note: I absolutely hate Wednesday's)! Heard all about his trip to Falls - sounds great, but not much to do outside of running (especially when the weather turns), at least we have good coffee and restaurants up here! Really ensured that the pace was slow, to which Clive decided to test punching out a solid 3km towards the end to test his legs. I resisted (I am maturing, I think) and let him go. All up, averaged a slower 4:25 min/km pace. The heart rate monitor doesn't seem to like the rain, dancing all over the place. Would have guessed around low 120's though. Strides and yoga to top off the most boring and unpleasant run of the week. So keen for breakfast and a coffee!

Tuesday Hills (am) + 8km recovery (pm)

It was simply about survival this morning. Horrible conditions coupled with low motivation, it took every ounce of willpower to simply get going this morning. Going solo made it even tougher. After Mona Fartlek, this would have to be my most dreaded session. Couldn't believe it, there was honestly a headwind in every direction I ran. Had a quick slip over between the fourth and fifth rep, but not enough to add significant time to my overall run. Felt as if I paced the session better this time around, having slightly more in the ninth and tenth rep than previously (although, this was still very ugly)! 29:16 all up, 14 seconds behind my best four weeks earlier - albeit in much nicer conditions. Just very happy to get it done to be honest. Great cool-down with a monster southerly pushing me back home, until the last 500m turning around at Queenscliff SLSC running home to North Steyne. Brutal. Another 10 x 400m hill reps done and dusted!

Absolute madness out there - not due to people this week though! What felt like gale force easterly winds and torrential downpour, decided to skip the ocean front and run along east esplanade towards Balgowlah. Turned around, ran to Shelly Beach, before grabbing a ride home with the tailwind. Heart rate monitor didn't work, but held a very easy 4:38 min/km pace.

Easy Monday 15km + strides

Back to reality today. Felt flat as, probably a combination of Monday-itis, soreness from the weekend's runs, ordinary weather, and taking a look at this week's training program (dreading it - looks intimidating)! Continued on with my resolution from Friday in ensuring that my easy runs remain easy. 4:25's at a very low 121 beats per minute. Finished off with some strides, just managing to avoid the rain - didn't dodge the strong southerly - both of which seem to have now subsided.

Sunday long run (30km)

Motivation was quite low this morning. Really didn't want to leave the comfort of my bed. My legs were still protesting after the speed work yesterday morning. After playing mind games, I finally got going. Set out at what felt like a slightly slower pace than usual, I was suprised to see the first kilometre well under 4:00 min/km pace - especially because it was straight into a souther easterly headwind. Kept the heart rate under wraps most of the way (admittedly it was slightly higher than last week, but felt the same effort-wise). Got out some seriously quick sub 3:40 min/km running north (with the luxury of a nice tailwind), only to suffer upon turning around for the final 13km straight into that bloody headwind (again, not as brutal as last weekend's)! Managed to get a massive rock lodged snugly into the sole of my left shoe. Tried kicking the stubborn thing out with no luck. I decided to run through it, looking forward to keeping a nice souvenir of my run (along with a probable boast on Instagram) - but typically it came out in the last kilometre coming over the Queenscliff bridge. All up, too quick in the end - 3:46 min/km pace average at 147 beats per minute. Saw Macca (solo), Justin & Richard (together), and Jamie solo doing similar runs - makes me feel like less of a recluse!

Saturday speed - 5 x 1200m off 3 minutes (am) + 8km recovery (pm)

Another solid session this morning. Joined by Scotty, who was on form this morning. Only did this session two weeks ago, and was blown away with how quick I had done it then. Turns out I wasn't able to replicate that today - but then closer inspection reveals that last time may have been subject to some slight overestimation by the GPS last time! Ran with Scotty, who was marginally in front on all reps (from about 600m onwards) - except for the second rep. The first one was absolute torture! I was certain that I was going to have to pull the pin, especially when reading a 3:07 at the halfway mark! Really shouldn't be so dependent on the GPS, and give or take 3-4 seconds per kilometre as standard error (this occurs all the time with my 8km recovery runs - finishing at all different locations despite running the exact same course). My average pace for each effort was 3:02, 3:02, 3:04, 3:05, and 3:06 min/km pace. 3:03 min/km average, so slightly slower than last time, but no massive blow-out at least. Scott got 3:01, 3:00, 3:06, 3:04 and 3:07 min/km - despite being essentially neck and neck. So that really highlights the margin of error. Nonetheless, it hurt like hell, and was a solid session. 17km all up including a warm-up and cool-down.

Easy 8km before lunch. Wise move running eight laps again. 4:32's at 117 beats.

Easy Friday

Stuck to one of my New Year's resolutions this morning - that is, to truly ensure that I run my easy runs 'easy!' Sounds simple, and today it certainly was. Couldn't care less how low my heart rate was, nor how slow my kilometre splits were. Ran purely on feel, and really enjoyed it as I took in my surroundings (and a few people passed out along the esplanade)! A very comfortable 4:27 min/km pace average, at 121 beats per minute. Yoga and a swim followed by some muesli to kick start 2016!