Slowly Getting Faster

Tuesday:
Purpose:  easy jog
Distance:  13.15 km
Time:  74' 35"
Rate:  5' 40" per km
Recovery:  1 x 5 mins, 1 x 10 mins in river
Weather:  sunny, temp 29 degrees, humidity 38%, wind NW 10 kmph

Wednesday:
Purpose:  a bit faster
Distance:  13.00 km
Time:  68' 08"
Rate:  5' 14" per km
Recovery: 12 mins in river
Weather:  sunny, temp 29 degrees, humidity  33%, wind NW 10 kmph

Week:  41.75 km,  Dec:  267.4 km,  Year:  5112.3 km

Tuesday just a normal junky easy run home for lunch & back to work after with a stopover at the river. A better pace than Monday, but nothing too flash.
Today, another warm sunny day, so instead of extra distance, I headed to the flattish gravel track behind Bonython. There is a slight rise half way along, and the gravel is loose in places. So it's not as good as the grass oval at Calwell, but it will do. I'm not doing 100 metre sprints.
Instead, I did 4 x 1 km at 4' 35" pace & 2 x 500 metres at 4' 25" pace. The light wind against on the return journey did make for an extra effort to achieve improvement on each trip.
A good session, happy to have got through without a problem and felt good.
The lack of any form of fast running has certainly taken away any speed I may have had.
But if I am to pursue an Aussie age group record I think is reachable next year, I will need a few more of these. Could be a good summer.
As usual on both days, finished with a cool down in the river, so good.