Another brand new session, and probably the longest one I've got on my program. Ran up to North Head for this - didn't care about the undulations making my pace slower, hills are speedwork in disguise. Plus, running up and down the beachfront - despite its beauty, can get dull quickly. Pushed the 12 minute effort quite hard, getting out 3.66km (averaging 3:16.7 min/km pace). A much needed three minute rest before commencing the 300's. This was tough, as both the quantity was huge (16 of them!!!) and the 100m jog, even at just a shuffle, is only 30 seconds recovery. The pace of these varied depending on which part of the North Head loop I was on (obviously the downhills were much quicker than the uphills), ranging from 53 seconds up to 61.3 seconds, averaging 58.7 seconds (3:15.7 min/km pace). Didn't have many gears left during these, so the goal was to simply get them done in a respectable time. 10.25km session all up! Happy with that, especially the pace of the 12 minute effort. I can only improve from that. I need to get it back down to sub 3:10 pace. Cut the cool-down a bit short due to the volume of the session. 17.5km all up. Quite knackered now!
Out for an easy 8km along the beachfront on an absolutely glorious day. 4:36's.
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