Super Set

Today: 15.2km
Week: 24.2km
Month: 112.7
Year: 112.7

This evening was the superset around the bay. We started from Brett park and headed in the opposite direction over Iron cove bridge and did two 400m sprints, followed around the bay for two hill reps up Lillyfield rd, then the canal loop, followed the bay around to Timbrell park for two 1km reps then we finished back at Brett Park. We did a total of 15.2km in 1hr 21 running time. Sean had me down to run 17km but whats 2km between friends :-) It was overcast and trying hard to rain- a little hot and humid to start but then a nice tail wind appeared for the last 3kms. I felt good tonight, maintained a good pace and finished the last 3 kms at 4:55min/km.

Total: 15.2km
Average pace: 5:20/km
400m reps: 1:44, 1:40
300m hill reps: 1:39, 1:39
1km reps: 4:42, 4:30