Notes
So last run of the program categorized as a long run! Still have a 21 next weekend, but that's bugger all these days! Didn't need to leave too early as quite cool, actually still about 16 degrees at 9.44, was 13 at the school I think? Very dark to start despite the relatively late start, blue singlet, under armour tights, asics marathon shorts, nike dri fit socks, mizuno 11s with the old white mizunos laces (bit longer and not so stiff, the new ones have come undone on the top knot a couple of times) started with hat and podcast. did 14 and a bit before water stop, no gels or poweraide as usual these days. also of course no breakfast before as usual. First time up to the lights joined a line of people doing a JORG run of the loop around como, alfos, Woronora back to Oatley..chatted to a couple of the guys as I went past, and on the way back down the hill saw Brian Mackie from yesterday in the group as well, didn't recognise him without his Illawong vest! Saw Julie on the way up to the lights the second time, bit of a muck up I paused to say hi, but then accidentally stopped the workout when I tried to continue, so had to start a new one. Happily I remembered I had just hit 22km so had 5km to do otherwise would have been more of a hassle :-) Went nice and fast coming home, have to say a bit niggly in the left hammy, no surprise following the hills and tracks yesterday..icing now, and bring on the REAL taper!!
1 Interval 1 km 4:45 4:45 4:45 148 170
2 Interval 1 km 4:44 9:29 4:44 137 144
3 Interval 1 km 4:53 14:22 4:53 154 170
4 Interval 1 km 4:41 19:03 4:41 145 157
5 Interval 1 km 4:35 23:38 4:35 148 155
6 Interval 0.65 km 3:04 26:42 4:44 153 161