Tuesday - 6x800m (3.15 cycle) + 15min effort (am) + 40 minutes recovery (pm)

Quite a big session this morning. The standout was the cycle on which the 800m efforts were run at - 3:15!!! Two weeks ago we did solely the first part of today's session on a 4 minute cycle (admittedly, it was between the Sydney 10 and SMH Half Marathon). But 3:15 was very short, completely changing the dynamics of the session. Darren and Richard joined at are agreed starting point at North Steyne SLSC. More than aware of the quick turnaround between efforts, I ensured that I held the pace back for the first few efforts (not only that, but the though of a 15 minute effort after was intimidating). I was surprisingly consistent (and actually felt really good) - 2:33, 2:33, 2:30, 2:30, 2:27, 2:29. Nothing amazingly quick, but the short rest prevented this. Poor Darren was struggling with a cold this morning, meaning his rest periods between efforts got progressively shorter that it almost became a continuous effort by the end. A short 5 minute break then straight into the 15 minute effort. Purely ran this on feel, only looking at the watch every kilometer when it beeped. Started outside North Steyne SLSC, headed to Queenscliff SLSC, down to Manly LSC, back to Queenscliff SLSC, then getting as far south as Steinton St. Unfortunately the GPS started playing up (it was on its best behaviour prior to this) between the second and third kilometer, giving out bizarre readings of 3:36 and 4:25 pace for the two kilometers. It gave a reading 4.36km, however, the true measurement was 4.58km (confirmed via the ultra-reliable mapmyrun.com); holding 3:16-7's. This felt spot on. Hard enough, but as fast I could manage on partially fatigued legs. I was left solo for a nice and easy 5km cooldown (Darren drove home, and Richard disappeared half a kilometer into the 15 minute effort). Another beautiful morning, although the Polar (yes, the pun is intended) opposite to yesterday in terms of wind direction and temperature. Just over 19km all up. Another 40 minutes before lunch should bring the total to around 28km for the day.

Time for another factory reset of the Garmin. Another map-less run! Felt great, apart from a niggle in the left Achilles - which progressively 'warmed up.' 8.96km in 4:28's.