Medium long run Wednesday's (20km) + Strides

Out with Erika, Darren and Robbie this morning for a run around the Fairfax Loop at North Head (I'm a bit of a regular there nowadays). Although Darren and Robbie had to turn around earlier due to work commitments (not a bad excuse)! Was the first run in a long time where I actually wore a singlet by choice, thanks to a strong but refreshing southerly wind. Erika and I covered a whole range of topics ranging from best choices of bread to stupid pedestrians and their dogs. A nice and comfortable 4:34 average, the heart rate progressively coming back down to normal levels after a few runs to 130's. Finished off with some strides as usual.