Thursday taper - 10 minute effort (off 3 mins), 4 x 30 seconds (off 1 minute)

A short but sharp one this morning. Decided to eat half a banana beforehand (usually don't eat before a shorter session like this). Felt surprisingly great considering the massage yesterday. Met Darren and Emma down at Manly LSC after a 20 minute warm-up. Went solid, but very much controlled for the 10 minute effort. Only looked at my pace at the 1km splits. Ran in the bike lane parallel to the beachfront, and managed to pretty much make it to Queenscliff and return (a good benchmark for next time), 3.15km. Averaged 3:10's. A 3 minute walk where I met back up with Darren before finishing off with 4 x 30 second efforts. These felt surprisingly long! A nice easy solo 5km cooldown enjoying another amazing sunrise. No double run today, and a very short 20 minutes tomorrow.