Sunny Queensland

Thurs: Up in Brizzy with work, didn't get a chance to get out and run

Fri:
The plan was as follows:
20 mins warm up (4.40 pace)
15 mins at marathon pace, (3.42 pace) 5 min recovery
15 mins at marathon pace (3.41 pace)
20 min warm down (4.35 pace)

The session was a lot easier than I expected, I was staying in the middle of broadbeach so ran for 20 mins down towards Miami beach. Basically got back to broadbeach. The roads are very flat and it's pretty easy to run on the cycle lanes..

[17.5]

Sat The plan was for a 30 mins aerobic run at 4.20 pace, After a 5 mins warm up got straight into it! Basically stuck to 4.06 pace from the start to finish. Finished up with some strides (10 by 100m). It was pretty warm around 27c but very little humidity so felt very comfortable throughout.

[10]

Sun:I got out early around 6.30am and was surprised how warm it was. Ran for 1hr in one direction and basically turned back. The wind picked up on the return leg but I still managed to keep the pace at 4.25k

[27]

Happy with the week of training. 104k for the week and 12 weeks left to the Gold Coast.