Quite a big session this morning - so pacing appropriately was key. Massive turnout this morning - Erika, Richard and Justin! That meant an early start, but always worth it. Met at Manly LSC warmed up and ready to go at 6pm (pitch black). Very warm today, both myself and Justin going shirtless (we weren't the only ones). Quite happy with the first effort, finishing in 9:55 (sub 10)! Big improvement since two weeks earlier (was the same session, minus the final 2km effort). Simply tried to run comfortably hard. Second effort felt much slower, but was only fractionally - getting across the line in 10:02. The final effort, although shorter, was a struggle. Simply wanted to just get it done. 6:48, so slower than the first two, despite being a kilometer shorter. So all up, quite satisfied. Showing progressive improvement, which is encouraging. Best of all, I am pushing it hard without killing myself (like I used to). Joined Erika and Justin for an easy 5km cooldown along the beach front then through some random streets around Stella Maris as Justin found his way back home. Just under 18km all up. Final week of cross training (I hope) instead of doubling up for a second run (please Gary)!!! The Achilles? I can't even remember which side it was on!
Feeling the residual fatigue from this morning's session, so really took it easy on the bike. 18.8km. Didn't increase the weight either, only then realising that I accidentally went 5kg heavier than planned with the cleans on Saturday! That may explain why I felt slightly flat on Sunday morning at the beginning of the long run!
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