Calwell Oval - 15 laps in Lane 5

Today:
Distance: 15 laps - 6.8 kms in 28' 44" at 4' 14" ave per km
Warm down - 550 metres in 2' 24" at 4' 22" pace
Weather: nice autumn morning, temp 14 degrees, humidity 40%, wind calm
Week: 7.35 km, May: 137.45 km, Year: 1689.05 km

Tapering week means cutting down the distance, but staying loose. So a little speed should not hurt, especially early in the week. Nice day to ride from work to the oval, about 6 kms, then 3 sets of 5 laps in lane 5. Same as usual, ran bare feet, track still in good condition, soft enough on the surface with solid base, changed direction for 2nd set, and then an easy cool down to finish. Ride bike home for lunch.
Tried to stay slow and easy, first 5 laps felt good in 9' 59" at 4' 26" pace, then some how second set just couldn't slow down so pushed out a 9' 17" at 4' 04", last 5 laps in 9' 27" at 4' 10" pace. Even the cool down was easy, so I must be in reasonable shape. However, this running has very little to do with ultras, except the legs should be able to move Ok on the down hill on Sunday at Glasshouse.