Waking up to a suspected case of early-stage flu suggests an easy week is in order. Decided to ease into the dreaded 45 min tempo with concerns over a sore throat and low energy.

1km warm-up with Crossy, a quick stretch with the gang before we were off. First 24 min had me head out to the start of Hickson wharves with Renee. Pace started at 4:30s down to 4:00s. Turned with an intended negative split and the pace slowly picked up.

Crossy came round before Opera House and I hitched a ride. Pace naturally stepped up to 3:40s and I was able to hold this to the stone arches. Hills and wind always make the last 2km difficult.

Back in 43:20. I added 100s by doubling back to round to 45 min.

11.1km at 4:04 min/km.

0-7k easy splits - 4:30, 4:36, 4:34, 4:28, 4:17, 4:09, 3:52
7-11k pick-up splits - 3:29, 3:27, 3:39, 3:45

13km all up with warm-up and warm-down.