Mid week running....

Tues:
4k run into work
5 by 2k at lunch, the reps were pretty evenly paced (3.29, 3.26, 3.28, 3.25, 3.28). It was actually quite warm out there today. Running these sessions on your own can be quite difficult and you really need to concentrate. For rep 2 after about 600m of running, I was avg'ing 3.36 pace and immediately had to lift the pace.

Wed:
Out with Timmy nice and early for a MLR. Ran to the park (2k), then ran 15k with Timmy and ran home for 19k all up. Both of us were pretty tired on the run. The pace started out easy but we did move from 4.50 pace (loop 1) down to 4.36 pace (loop 2) and finally hit 4.24 for the final loop.
It will be interesting to see how Timmy & Serg go in the Sutherland to Surf this week as both are running very well at the moment.