11 weeks and 5 days to go!
Now properly into the Pfitzinger program (translated from miles to km so I have done some rounding).
Today's scheduled session was a general aerobic runof around 13km including some speed work of 10 x 100m strides.
I decided to do the normal run down to the weir but this time keep going and run through the Chatswood Golf Course and along the eastern bank of the Lane Cove River. A little slower through here with singletrack bush running and a little stair climb/descent to slow things down.
When I got to Rotary Field I then started my 100m strides which consisted of pretty much getting close to sprinting speed and then "floating" for the last 20m or so. Followed by 100m jog recovery. So the fast pieces were on the straight and recovery on the bends. Did not feel too bad doing this and was not watching or fixated on exactly how fast I was running, more focus on form.
Then a run past all the road works, across the pededstrian bridge over the river and up Magdala Rd hill back home. The hill was hard work and the legs were certainly a little fatigued by the top.
Summary 12.2km in 59:58 (those 2 seconds could be crucial!) avg pace of 4:55 and avg HR of 164.
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