Thursday - 16 km with middle 20’ at threshold

A great turnout this morning with Sam, Chris, Erika, Elle, Jody and Chris all showing up. We met at the Stone Arch at North Head just after 6:15 am before I ran them through the usual session of three-and-a-half laps (16 km) with the middle 20 minutes at threshold pace. Beautiful conditions, apart from the humidity (can’t do much about that). Managed to get out 5.94 km for the effort holding 3:22’s at 170 bpm, so happy with that for this time of the year. In fact, I felt really strong, and had to hold back over the last two kilometres to ensure the heart rate didn’t get too high. Jogged the remaining 5 km for 16 km all up. I think everyone enjoyed it, we were all pretty exhausted at the end.