(i) knee recovering, nothing hard for 1-2 weeks, vs (ii) legs have literally forgotten sub 4:00s in the last 2 weeks. What to do on this fine Sunday?
0-25km was always going to easy thanks to Tym B and his chosen Drummoyne-Abbotsford 23km loop. Pace sat at 5:00s whereby I was nursing a mildly sore knee and a noticeably tight ITB. Meanwhile, TB also had his own demons so it was two individuals shuffling along.
Hit the Bay Run near 18km where TB confessed he was only good for ‘another 4-5km‘. Selflessly, I let him off the hook by KG Oval where I was a few Ks short of 30km.
Coincidentally Jeet was circling the Bay Run in the opposite direction, head down in tempo mode. If he can do it, so can I. Thus I ignored the ITB complaints and hit the hill to Iron Cove Bridge hard. Nasty shock from 4:40s to 3:30s but the Ks ticked over nicely. Some 8km later, I was done at the end of the canal (keeping on flat turf, away from crowds).
Pick-up splits: 3:34, 3:31, 3:30, 3:32, 3:32, 3:28, 3:28, 3:26
Pretty knackered so the cool-down was a 4km jog via Callum Park. I may have been looking for my bus pass on the final 400m jog from Orange Grove to home.
All up, nearly 3 hours at 4:38s. Trying to take my training a little more seriously so this and a LR + pick-up is a key session.