Distance: 8.95 kms plus cool down 1.45 kms
Total time: 46' 08"
Overall rate: 4' 26" per km
Weather: sunny, nice day, temp 22 degrees, humidity 40%, wind north 15 kmph
Week: 23.00 km, Nov: 159.2 km, Year: 3907.55 km
A return to Calwell oval grass track for a session of cruise intervals.
It's not long tempo running as I stop after each 5 laps for a drink and to change direction.
As usual I run in lane 5, bare feet. The grass is perfect, recently mowed with the dried grass easy to kick out of the way.
Started with the first 5 laps at 4' 31" pace, then gradually a little faster to run the 4th set at 4' 17" pace for an final average run pace at 4' 24". Nice and comfortable without any sprinting as I want to keep them to a rhythm.
A man with some golf clubs the only other person around. It looked like he needed more time down there, sprayed a few left & right but none in my direction.
A perfect morning for a training session. Rode mountain bike back to work afterwards as a recovery, and back home after work. All good at the moment.