Distance: 11.9 km
Time: 55' 18"
Rate: 4' 39" per km
Weather: cloudy, temp 24 degrees, humidity 65%, wind ENE off sea at 15 kmph
Week: 29.9 km
August: 75.85 km
Year: 3063.3 km in 31 weeks at 98.8 km ave
We went out for lunch today then said goodbye to my niece returning to Brisbane after a few days up here. Then track session on the grass at the school. About 15 turned up to run the 200 metres on 1 minute. We had to wait for a rugby game to finish, chance to get a few laps done around the outside of the field. Not really a need to warm up, always warm up here.
Three sets of ten 200's, not sure on how to attack this session so went with the flow to start and ran 48 seconds for each 200 giving me 12 seconds to recover before going again. A short walk break before going again, still trying to maintain 48 seconds for each 200. Comfortable so picked up the pace from mid way through to end of the second set.
Last set decidedly quicker, pace down to 40 seconds per 200, longer rest before going again. In the long run, not much faster than I would run a tempo at the track, but the stop start nature makes it harder. Bini ran 37 seconds time to start down to 31 seconds at the finish, says the short stuff doesn't suit him.
Jog back to brother's place as a warm down. Good session, humidity made it difficult, warmth not a problem but drinking is essential in this climate. That session in summer would be torture.
Running on the beach again tomorrow morning before leaving here at 1:30 pm to return home.