Race, Brunch, Repeat

Whoops. Big fumble taking the dog on an exploratory run over the Gladesville Bridge. I've toyed with the idea of the giant loop around Iron Cove - Gladesville - Ryde - Rhodes - Leichardt. 2km into the run I decided to venture across Gladesville Bridge and down Victoria Road. Distances were way off and the 4:40s pace was too much for Molly.

Come Concord (post 22km), she was battling to hold 4:50s. I considered picking her up like a football but luckily she hung in there. Easily her longest run to date.

30km in 2:23 at 4:45 min/km.

Long run done. The legs felt so slow 0-10km, but quickly warmed up thereafter.

Left Molly a bucket of water and gave her a treat. She's fine. Wife is still not happy.

Time Trial - ABC

My most recent exposure to stroke lessons and group swimming was at Lane Cove - under 7s, C squad (out of three). Suffice to say, I'm not good in the water.

Anyway, it's a great recovery tool and one I've started to enjoy come Spring. After persistent pressuring from Timmy and B Wong (aka Yum Cha), I linked up with the swim squad at ABC. The big event was the 1k Handicap Time Trial.

Pretty big turnout seeing Timmy, BW, Champ, Liam, Pete Walker, Eoin to name a few.

Expectations were low, very low but I gave it a shot. First mistake was sneaking into the fast lane.

There's no upside because I'm too slow to sit on anyone's feet.

Happy flapping for 600m before I started to get steamrolled, literally. At 800m, I lost 5s just waiting for 3 to pass before I stopped the watch, transitioned to medium lane and continued. Worked hard to maintain a low stroke rate, good kick and respectable form (or my version of it). Undoubtedly, my splits probably slowed from sub 55s per lap to just under 60s.

I didn't monitor the time but at 1000m, the watch read 18:55. I looked up and everyone was finished and getting changed. O well. A good benchmark for monthly tracking!

Delighted to clip Liam by 10s and avoid the wooden spoon. Rest of crew are 17:30s or below, miles ahead. Timmy claimed he did not slip-stream his way to a 16:40 PB. I have my doubts. Meanwhile, Yum Cha proved Orientals can float with 16:08. I'm now quite motivated to improve my swim over Summer whilst I base-build on land.

A slow 4km jog around Opera House with Yum Cha was the perfect way to warm-down.

Running

Run-wise, today was very light on. 7km into work via Broadway, 6km to ABC (and return), then 8km home again via Broadway. Actually, that's 21km all up. Leg's feel better.

Weekend will involve standard easy running, no speed. Likely Bay Run Saturday, Centennial on Sunday. In between will be nappy changes.

HuRTS continues to be a gold mine for new dad-advice and recently baby gifts. A baby giraffe from Renee, and today training-mate Lambert demonstrating incredible baby fashion sense in a sparkly top, 3x the size of my newborn.

I trust Trinity grows into it, failing which it actually fits the wife.

I've been wisely reminded of the magical powers of sleep. Could explain my poor recovery of late.

Last night not good. Zero banked and continued questions over leg readiness. Thus I reluctantly gave Rushcutters HuRTS session a miss.

Coerced Richard Woo into an 'easy' Cremorne Point loop in cracking sunshine. It's a tidy 13km out and back made popular by the Warriors crew on Fridays. The pitch to RW is admittedly a euphemism given the hills, shown below.


For me, a peaceful run at 5:20s with the relentless North-Side steps offering some hope of strength training. I do love hills. Poor RW, pretty shaken by the end, still remained in good spirit.

14km in 72 min.

I added another 5km running home. No regrets.

Tomorrow, pondering a swim at ABC with the crew. Unsure if I feel like participating in the 1km TT.

Despite HuRTS losing Mike Conway to the underground, highly exclusive TRX / cross-fit scene, he still commands a loyal following. Today, half the male CBD running population turned up after a old-school Conway blast email.

Group quickly split heading down to Farm Cove. I happily joined the 4:50s slower group, realising all too late the demographic was on the wrong side of 40. Nevertheless, ran alongside Tym, Conway and Kanser down to Barangaroo.

A third crew led by Brendan Yum Cha Wong were spotted smashing gate-to-gate intervals around Farm Cove. Unusual for a Wednesday, but to be fair he's trying to work off those Hunter Connection spring rolls.

14km in 68 min. Touch under 5 min/km. The positive is my niggles are less evident! More low intensity days and I'll be fine.

Next key race in the calendar is JP Morgan Corporate Challenge on 11 November.

Barts will be chased by a lynch mob of 8,000 after this press coverage. 

I'm cutting speed and junk this week, allowing the legs to cover. Thus it was an easy decision to skip 4x10min intervals.

Never easy waking up after a huge week of running and stop-start sleep. Legs do not feel great and today I almost chose to join the lads at ABC for a swim.

However, I joined the pensions group today with Conway, Charlie and Kanser happy to plod at 5 min/km. A few min ahead we caught sight of the main group.

I think the old-timers were suffering in the heat because I was told off for surging at 4:50s...This was more about keeping a safe distance from one individual, known to perspire profusely. Avoiding 3rd party man-sweat was the highlight of my run.

12km all up in 63 min. Run cut short at CQ as the niggles remain. Today was my easiest day in some time.

No speed for new few days.

Having already banked my long run, I joined Neil P for a Bay Run loop and even brought the dog along. Course quickly changed as we toured East Drummoyne, Five Dock Bay and later Abbotsford.

Stuck with the planned 5 min pace for 90 minutes covering 18km. Heart rate very low, good chat and in purely an enjoyment run. Molly hung in there doggedly without complaint. NP was impressed.

Caps off a solid 140km week with 2x speed. As expected a few niggles are evident in both feet but the energy is good and no signs of fatigue.

Next few weeks has me reducing 'junk'. Hot hot weather means a swim is probably in order down at L.A.C later today.

This blog is overdue for a food post. Luckily I've already hit up my top three Inner Suburbs pick's with the new family addition in tow. The baby carrier allows two arm movement for eating. Fantastic invention.

Wow, whilst being on laundry duties for the weekend I stopped to compare size of a baby onesie vs my running hat. Hilarious.



Consistent with my lack of structure, I moved my Sunday 30km forward one day. Maiden effort jogging in a gigantic loop from Leichardt -> Cooks River -> Airport -> Surry Hills. Timed the run perfectly to meet Lorie, Trinity, Renee and James for bunch in Waterloo (at our favourite place).

Initial pace was 5:30s, before settling at 4:30s. Great enjoyment exploring where the Cooks River ends and later, the suburbs of Mascot.

30km in 2:25 at 4:47 min/km. It's been a solid week and tomorrow I'll just do an easy recovery with Neil.

Long overdue massage last night by Kevin M left me in a weakened state this morning. Intention was to assess the form after a much needed hip realignment.

Though the quads were tired, I felt better the longer I went. Right ITB has been accumulating stiffness over a few months. Ended up plodding along suburban streets for 90 min with a turnaround point at Cooks .River in Hurlstone Park. Lost my bearings.

18km in 90 min (5 min/km ave page). 

With some hesitation I returned to Leichardt Pool mid afternoon. 1.5km in 31 min, largely thinking (but perhaps not actioning) about various technical pointers. Struggled with the cold wind upon exit. It's the worst part.

Planned just an easy single loop Bay Run. After 7km CW, I summoned the courage for a pick-up round at marathon pace. Lungs felt reasonable but my legs struggled to respond, not to mention the ridiculous humidity.

Felt much harder than MP should! To be fair, I'm at 140k for the last 7 days. All in the name of mental toughness.

Tempo splits for lap two (8-14km): 3:42, 3:37, 3:36, 3:32, 3:31, 3:29, 3:20

With my hands on knees, lo and behold Neil Pearson jogs by near Le Montage. Joined NP for a cool-down lap (CCW direction), adding 7km at 5 min/km. This guy's coming off a remarkable 2:26 Berlin Marathon effort, followed by a tidy 72 min Melbourne Half Marathon on Sunday. Then he's off to run California in December.

Apparently the secret is 200km weeks mostly at 6 min pace. Not for me.

22km in 100 min at 4:30s. 

Off to meeting Lewis and James E for brunch at Shenkin.

OK so I'm starting to understand what disruptive sleep means. The good news is my legs felt OK after yesterday's session (plus an added 6km run with Molly in pm).

Headed out at 6:30am via Blackwattle Bay and down to Moore Park / CP. Crossed paths with Matt Ingram (on a bike) and Dave Kane bent over a bubbler. Pace an easy 5:20s for the 90 min run, covering 17km all up.

Come 8am, joined Timmy L at P.A.P for an informal swimming lesson. Surprisingly decent feedback on my stroke - I was expecting him to put me in floaties. Key lessons included (i) slow the stroke rate, (ii) extend the reach out front and glide, and (iii) include closed fist drills into each session.

Lots to work on. 1.5km all up in 30 min. Felt a bit dizzy after, mainly dehydration from 2 hrs exercise in humid conditions.

Decent coffee at Blacksmith Cafe (food menu did not inspire) with Timmy before scoring a lift home (too lazy to run). Free swim lesson + coffee + lift ... contrary to popular believe, he's not a bad bloke.

Plan made to meet Timmy, Birchy and Dave Kane at 7:30am, McKay Oval. Took the car in, hoping Lorie and Trinity would be discharged later in the morning.

Energy-wise, no better than the last few days. Arrived early, allowing a 7km warm-up around CP - last 2km joined by DK along Alison Road.

The whole warm-up I dreaded the prospect of 8x800m intervals. Sticky temperatures, flattish legs and a low pain tolerance. Turned out to be not so bad!

Timmy and DK were doing 2:40s for 800m with 90s rest, Birchy a little slower. For me, I adjusted the set to be 8x1km with 200m float (3 laps total). I hate stopping, meaning the float was a good chance to work to the same cycle time as my companions.

Ran this one bare feet on the soft grass. It's the only way to go.

Suspect I was a little over 1km each rep, so the rough pacing is as follows.

- 3:20, 3:20
- 3:19, 3:16
- 3:18, 3:15
- 3:10, 3:08

Including the floats, 9.7km in 34:56 at 3:35 min/km. Short cool-down with Timmy to make 18km all up.

Swung by RPA to pick up the girls. Finally!

Suspicious of an agelessly slender, asexual clown doubling as the face of childhood diabetes?

Good news ... Ronald Mcdonald has ditched the clown suit and is wooing a more refined audience. The vehicle is The Corner by McCafe in Camperdown.

Warming the chairs are value-conscious students and RPA Hospital food refugees. I'm right at home with my shoe-string budget and desire for a medically inoffensive lunch.



Set-up is McCafe stapled to a Qantas Business Lounge salad buffet. Wife and trusted DSLR operator has just emerged from labour and is absent. Phone camera will suffice.

Eyes are set on the gourmet (Qantas) section. Respectably unique salads: mixed farrow, lentils and red quinoa and pumpkin; aka the superfoods of 2014. To my amazement, these are rotated daily.



Add some slow cooked proteins in giant pots. I read Pulled Pork and breathing becomes laboured. Ashamed to admit wasted box space on Moroccan Chicken and miscellaneous vegetables.



The result is an unaesthetic but highly satisfying, gourmet cafeteria style feed for $10.

Salads? Can't complain over these fresh versions of pre-made Woolworths' mixes. Lentil dressing is a let-down; sickly sweet. Complexity is still good, shown below.



Proteins? Pull-apart pork is absolutely fantastic! Indistinguishable from a high-end meat-house. If this were to be teamed up with a brioche bun and a creamy slaw, hospital patient visitations would skyrocket.

- Food - 7/10 - rotational well marinated proteins straddled over cafe-quality salads;
- Value - 8/10 - incredible utility from a $10 note.
- Other - 6/10 - clean, cafeteria-style dining, no-frills service.
- Overall - 7/10 - a formidable foray into gourmet fast-food.

Remove the food snob hat and accept The Corner as forgettably good feed. Not worth the detour but the stomach will not complain.

Today's lesson?
Even clowns can run a decent kitchen.

Will I be returning?
When child #2 is born, yes.
A few environmental shots below.

Carbon copy of Saturday, but in reverse. I've got the week off, providing ample opportunity to explore the Inner West with the dog. Being a Cavoodle, light weight and good endurance, she has potential.

Another sticky morning with Molly in tow. She's completed 18km on Sat and a 5km easy one yesterday afternoon.

Today was 18km in 92 min, at 5:05 min/km.

Most encouragingly, closing splits were the strongest at 4:45s. To be fair, being on the leash means NO choice.


Fantastic updates from the weekend, with Melbourne the big event. Hats off to:

- Lewis, in amazing shape for a sub 70 half but undone by a lackluster taper and toilet stop
- Mara PBs to Ronnie Biggsy (3:01), Erika (2:57) and half PB to in-form Mike Gleeson (sub-90)

Trusted sources also suggest Bruce Lambert cleaned up at the Sri Chimnoy half marathon, 3 laps of the Bay Run in a tidy 79 min.

Looking forward to a steady week of running/swimming and nappy changing. 8x800s with Timmy and Birchy at McKay Oval tomorrow.

Certainly the happy events and endorphin highs left me with great reason for celebratory runs.

Saturday - Abbotsford

Not allowed to sleep in the Ward, leaving Molly and I all alone. Wanted to bank a minimum 15km and ended a few kms over. The heat was quickly picking up as we headed north to Abbotsford and back around Drummoyne.

18km in 96 min at 5:15s. Had to leave a fatigued dog all alone for 12 hours with a little bowl of water.

PM update: yep, dog still alive. Excellent.

Sunday - Centennial Park 

Big turnout at Centennial including Enda, Jeet/Renaud, JFen, Frenchman, Andy + dog, Glen and even husband wife duo CT/GT. Fielded some questions as to why I was present, but my explanation was adequate (visiting hours from 9am).

Felt rubbish the whole 2 hours; more a case of energy rather than tired legs. I put it down to sleep deprivation, and the reality of trying to keep strides with JFen for 10km.

Jogged back across USYD then home, to make 25km for the day. Quickly working I can't maintain this running on less than 8 hrs sleep. It's all good.

Thursday - DAD

Wow, that was quick. I'm a dad 11 days earlier than expected.

Text comes in Thursday pm 'I think you should come home'. I reassuringly reply it's way off and I'm going to after work drinks. Whoops.

5 hours later, a healthy 2.5kg package of joy. Finish time (4:50) is not great for a marathon, but a decent PB nonetheless by Lorie.



Name derived from my favourite movie (The Matrix). Wife thinks differently and considers the religious angle.

Friday - no sleep but still went to work (can't add any value in the ward).

B Wong forced me into a maiden effort joining the lads at Boy Charlton Pool. The carrot was share the good news with the lads and then he'd shout some celebratory Hunter Connection spring rolls.

Floated around in the adjacent lane knocking out 32 laps showcasing my terrible techniques. A dozen others including Timmy L, Champ, Frenchman and Liam were smashing 100m intervals in the crowded fast lane.

Timmy has been trying to conscript unsuspecting civilians into his Biathlon series. I'm not keen.

1.6km freestyle, then a 3km cool-down run with BW. Speaking of which, he shot some very encouraging feedback on my improvement. I've gone from 'Erik the Eel' in March to 'Erik the non-drowning eel' today. The promised spring rolls never eventuated...

Added 5km after work running back to RPA to see the bub. Happy days.

1.6km swimming, 8km running across lunch + commute.

No weekend racing for me.

Nasty DOMS from Tuesday. Neither the quads nor my left foot are happy with the volume since Saturday. 

Shocking night's sleep post the nasty 8x5 min session meant I was not in a great state today. Avoided the usual crew (knowing they'd run 4:30s) and joined Al (ex-colleague from Merrills) for around Farm Cove. Conversing at 6 min/km was clearly too hard for him to handle. Fail; by 6km I was alone. 

Session at Opera House Gates was 8x5 min with 90s rest. Cool drizzle was a good set-up for a fast session.

Fairly solid turnout and my first speed in three weeks! My approach was one of caution. Outbound is always slower than return due to the wind.

Strategy was draft off JFen / CT heading out, then lead on the return, running by feel. Reached a fairly consistent marker some 150m past the saddle near Mrs Mac Chair.

Struggled with accumulating leg fatigue but hung in for the full set. I reckon the drop-off was 50%. Last rep the most encouraging; sat on Barts' heels.

My pacing for the 5 min reps  (thanks JFen):
- Outbound: 3:29s, 3:24s, 3:25s, 3:23s
- Inbound: 3:18s, 3:17s, 3:19s, 3:11s

Pretty sore afterwards. A 2km cool down with Renee helped.

All up 11.9km at 3:20s. 

Ended up running home 6km, making 20km for the day.

Bread & Circus' appeals to the segment of the Gen Y populous that worships clean-eating. A deep familiarity with quinoa, chia, acai and wheatgrass will ease the transition from normal to the organic world of B&C.

Monday routine down to Barangaroo with the crew. Noteworthy is the return of Enda from China, looking lean from a diet of dog, pig heads and perhaps chicken feet. I've not seen this humidity for a long time, making the 4:30s very laboured. Made the fatal error of brushing against Dave Kane in 80% humidity. My right side was instantly soaked.

A good 15-odd turnout turned into just a few as the 10km mark ticked over (past CQ on return). Just Tom, Jerome, Renee happy to battle the heat.

Decently fresh after 15.5km in 70 min.

PM: could not resist another pool session at Leichardt. A lazy 1.5km in 30:10. 70s improvement from Sunday and the first 1km was sub 20. Happy.

Doubled up on CP this am. With 26km in the legs, yesterday, I simply wanted to enjoy the sunshine and join the lads for a loop or two. Figured a few would turn up despite race season almost over and Melb marathon next week.

Similar to yesterday, it was a sluggish affair for my legs. Missed the 7am Kiosk start and joined a small contingent within 2km (circling CCW). Group was already fractured, with Ali / Frenchman at 4:10s, FJen / myself 4:30s, Jeet in between us and immy/Craig trundling 5:00s.

Good chat with FJen over a single 10kim loop. Humidity really picked up, but I found by 18km the 4:25s felt easy. Exited the park and trundled back home at 4:40s. A good long run all round.

26km again in around 2 hours. No real signs of bad soreness.

Legs have enjoyed single runs only this week. 110km all up.

Ad-hoc decision to run Centennial on Saturday. Honestly, not motivated by anything other than a desire to eat breakfast in the area.

Single-runs, no speed this week should mean I'm fresh. Not so. Felt sluggish running through Erskinville before entering CP after 13km. Crossed paths with Lewis and later, Timmy L who I knew would be in and around. Struggled to keep 4:40s solo. In my desperation I added a single loop (3.5km) pick-up at 18km. Pace ticked to 3:35s; what a laboured effort.

Exited park at 24km, Sean Williams' squad hurting themselves on Mount Steel hill before meeting the wife at Kepos Street Kitchen.

Last 5 min had me jogging in circles till the clock hit 2:00. Runner's OCD but what can you do.


Just shy of 26km in exactly 2 hours. 4:40 min/km ave. pace. 

Highlight of a cracking morning was actually not the run. These lazy brunch days are soon to end.

Set out with a smallish Friday crew. Renee, 2 newbies and later joined by Tym, Frenchman and Asian Dave. The newbies seemed intent on 4:20s (both an awkward running style) and to my disappointment, Renee followed. Too fast for a recovery.

Always love a loop of CP on a work week. Truly a tranquil experience without the zoo of weekend kids and endless cyclists.

An easy medium long run with Conway, Charlie, Sammy, James and Biggsy. Enough hills to get the heart up, but not enough to tire the legs. Took an earful from the guys as to my lack of prep for the forthcoming baby.

15.5km in 70 min at 5:15s. 

On the ankle, very promising. Only the slightest hint of soreness towards the end. Back to where it was last Thursday. Another few days I'll be right.

Just Crossy and Wongy for company on a 65 min recovery starting at the usual Macquarie Street meeting spot. Where did everyone else go? Today was the default course around Farm Cove, Hickson Wharves then Barangaroo. The conversation allowed me to absorb a few swim technique tips.

Pleasingly, the left foot certainly feels better than yesterday. No noticeable pain during the run. The swim, flat surface, no speed treatment is working.

13.5km in 65 min. A nice steady pace despite the cross-winds.

PM: 1km at Leichardt Pool in 21:10. If you consider the 16km commute (bike), I've almost knocked out a sprint tri today.

Loitered at the back of the HuRTS 45 min progressive tempo in mid 30s conditions. 10km covered in the 45 min based on a turning at the Passenger Terminal. Good to see Conway reintegrating with the crew. Pace was mildly under 5 min/km.

With the ankle feeling sore but no worse than the start, I opted to join JFen, Barts, Jeet and Conway for a 3km warm-down. Too early to call an improvement in this injury, but it felt better than Sun/Mon.

13km for the day.

The forecast would suggest the less swimming, more running is in order rest of week.

There is a specific Class B of brunch institutions proliferating across Sydney. The model is house-bread mounted with various garden-to-plate incarnations at low end pricing.

Notable Inner West classmates include Brickfields, The Wedge, John Smith Cafe and even Cornersmith.

The Cove is a Class B drop-out with an F for value.



The Cove teams up with Bakers Delight in a relentless hatred of the Atkins Diet. "On Sourdough" is a parasite to almost very choice. $20 plus for the usual suspects in eggs-on-toast ... expectations are rock-bottom.

House smoked trout with egg, potato hash on sourdough - $24. Fighting a losing battle to trout infatuation - I hand over the car keys.



Similarities to the Baked Salmon and Potato roast at my local Lawn Bowls Club. Fine quality cross-fire of woody flavours. Bread is unnecessary, but hey the baker needs a job. 7/10.

Black barley, spelt, sesame, sunflower and blueberry porridge - $15. Black barley exists? Race Brunch Repeat (RBR) Law #2 is broken - never order porridge at a cafe.



Like a sub-par girlfriend on a lazy Sunday, this is as boring to spoon as to look at. I'm contemplating self-flagellation..

Fried Beans with Chorizo, Speck, Tomato, Parsley, and Chimichurri on Sourdough - $20. 




Bean overboard on the Port side! Sauce seepage eliminates the possibility of using hands. I'm OK with this, others may not be.

Rust colour shows slow cook, good spice and heat-upon-bite. Needs more sauce plus paired veggies.



As shown, chef commits the ultimate poaching crime. We've never been so insulted. 5/10.

Bruschetta with feta, baba ganoush, cauliflower, chickpeas and preserved lemon -  $15.



Bruschetta is an oversell but complexity surprises. Superbly crispy chickpeas and cauliflower almost disguise the reality - veggies on toast. On par with trout was dish of the day at 7/10.

After a shocker of a poaching job, the chef's hands are shaking. Note the careless mounting job.



Over-flow on all sides. The bread is sinking,  not dissimilar to my score:

- Food - 7/10 - solid flavours but elementary cooking mistakes. Needs non-bread options.
- Value - 5/10 - chef's shaking paws are in my pocket from first bite the last.
- Other - 7/10 - spacious, relaxing and decent service.
- Overall  - 6/10 - OK for price inelastic diners seeking a simple feed.

Will I be returning?
No

The inside set-up occupies an old Nestle Site.



Happy to show face, as it's a first and last visit. Cannot speak for poor J & R.

Another jog with Molly. Figured I'd bring her along Blackwattle Bay to build her social skills.

Sadly, she craps herself every time a dog passes. I put it down to that 25km run in April where bulldog on steroids grabbed her by the throat in the last 2km. Could feel the heat picking up as I finished up, all before 8am.

Ankle as sore as yesterday, hence 45s walking every 5 min. 10km in 65 min at 6:30 min/km.

The training plan now switches to swim 1-2/week, runs <10km all="" easy.="" km--="" nbsp="">

PM - heat unbearable. Trifecta of swimming at the local 50m pool. Another 2km battling the zoo of school kids. 43 min of frolicking according to the watch. In fact, I've doggie paddled 6km in 3 days.

AM: Sounding like a broken record but stiffness around the ankle has not abated. Had similar issues in 2013 (on other foot), leading to 3 months off. Need to tread cautiously. 

More a product of end-of-week soreness than any schedule, Saturday's are now my go to recovery day. Ankle still feels sore but perhaps better than yesterday.

4km down to the Bay Run circling a grass oval, then ducked into Leichardt Aquatic Centre. 2km freestyle, now the third week running.

The 20k took 45 min (maybe 30s faster than last). 500m splits were roughly:
- 10:40
- 11:00
- 11:30
- 11:45

Clearly some terrible positive splitting.

Weather was so cracking that I dried myself by plodding at 5:30s towards Iron Cove Bridge then back through Mental Hospital grounds. Seems my ankle armed up by the end.

All up, 11km running, 2km swimming.

Backed it up with a brunch at The Cove with Renee and James. It's the local hot spot for Abbotsford retirees. Review to come.

Not happy with how I'm recovering since Sunday. Lunch was an easy 5:30s in the best Spring weather possible. Met up with Sam as we tracked the water around OH and down to Barangaroo. Almost decided to jump in the water near the turnaround.

Initially a 3km warm-up with Charlie and Jeet down to Rushcutters for some 6x1km off 5 min cycles. Good turnout - Glen is back, Sam J survived LASIK and Tom can once again move sub 6 min pace.

Upfront CT all alone at 3s, with a 2nd group mainly FJen, Colin and The Frenchman at 3:15s. With low motivation and tired legs, my initial decision was sensibly followed: 2x warm-up, 2x half mara pace, 2x 10k pace.

Epic fail rep #1 barefoot. Bindis everywhere, making the 3:35 split the hardest 1km I've done since the end of Six Foot Track. Nevertheless, splits were progressive. Ran to my watch distance, 30m longer than the group. I believe the rest were doing 6x960m intervals....

Splits: 3:35, 3:30, 3:25, 3:22, 3:17, 3:16. 

6km in 20 min at 3:20 ave pace. 

Once again, worked with JFen and Colin in the faster reps. Legs felt really fatigued by the end. Clearly cumulative racing and training soreness.

12km for the lunch session post a cool-down with Tom and Erika.

Confession - double commute adding 12km at 6 min/km. 24km for the day. I need a massage.