Another cracking session this morning at Centennial Park. Great to see Neil Pearson back for a Saturday session - both him and Alex are always good to have there to keep me honest (Matt, Keith and Tom are light years ahead). A slight variation of the previous two weeks - but to be honest, one that I prefer. Only having to do one lap of the white fence after an extra lap of the hill loop was a good trade off in my mind. Went solid from the start this morning, but kept it controlled at the same time. Sat behind Alex for the first lap uphill, then took a lead up top, before Neil came flying downhill (the man is a demon on the downhills)! One lap down, three to go (plus a white fence). Sat with Neil until the start of the hill on the second lap, but felt good so took a lead. From then on I was able to gap Neil and Alex for the remainder of the effort, finishing it off completely solo. 9.45km in 3:29's. One more lap than last week, and 4 seconds per kilometer faster. Really felt strong and in control the whole time (must honestly be going back to the iron supplements as of Wednesday)! Then a quick regroup for a single lap (thank god) of the white fence. Again, ended up running this out the front solo, with a few turn around looks to check out where the others were. Could see Alex, but he wasn't getting closer. Had the heart rate monitor on, and tried to ensure that I kept it in the low 170's - above that is beyond threshold pace. Managed to mostly do this, finishing in 3:25's. Not too shabby after an almost 10km hill effort. Alex came in about 20 seconds after, then Neil about the same time after Alex. A great solid 13.2km of hard tempo running. Finished up with a 5km cooldown talking to Nick Seeto about this weekend's German Grand Prix. Just over 22km all up.
An easy 40 minutes this afternoon. Did the Nolan's/golf course loop to avoid the crowds along the beachfront. Took it super easy. 8.5km in 4:43's. About 31km for the day!
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