Midweek Dilemma ....
The alarm went off nice and early again this morning and I announced I had better get out of bed and go for a run. I was planning to run locally but Blue Dog suggested I drive to work and head to Sydney Park allowing a little more daylight and like-minded people out exercising.
As I started the run, my left hammy and glute were really tight and I was doubtful I would get through the run. When I arrived at the Park, I stopped and had a good strech and then got stuck into it. Thankfully, the leg loosened up and I felt okay. I really concentrated on my form on the hills this morning, running tall and lengthened out my stride. This will be good practice for the Nowra cross country in a couple of weeks.
I ran a total distance of 13.45km, 5.38/km average pace. Happy with this, may average pace for this run is usually 5.49/km.
BTW, a massage will be booked today.
Wednesday, May 31, 2006
Tuesday, May 30, 2006
Long Reps
Headed over to Centennial Park this morning to find the gates closed again, so I parked outside and was soon met by Katie so we walked down to the oval together. It was quite cool walking to the oval this morning, and we had a few spots of rain on the warm up which disappeared before the usual strides and surges.
Today I had long reps; 2.2k rep (10:16), 1.6k rep (7.27) and 1k rep (4.31). I did notice my hammys were a little tight today, so my stride felt a little restricted during the reps, but I was pleased with my effort and can feel the improvements.
Driving to work this morning, I realised my last massage was after Willy to Billy (August) last year, maybe it's time to book myself in.
Total distance: 8km
Headed over to Centennial Park this morning to find the gates closed again, so I parked outside and was soon met by Katie so we walked down to the oval together. It was quite cool walking to the oval this morning, and we had a few spots of rain on the warm up which disappeared before the usual strides and surges.
Today I had long reps; 2.2k rep (10:16), 1.6k rep (7.27) and 1k rep (4.31). I did notice my hammys were a little tight today, so my stride felt a little restricted during the reps, but I was pleased with my effort and can feel the improvements.
Driving to work this morning, I realised my last massage was after Willy to Billy (August) last year, maybe it's time to book myself in.
Total distance: 8km
Sunday, May 28, 2006
Weekend Wrap Up.........
27 May 2006
CR 5K Challenge.
Horrie had offered to pace during the week for 23 minutes. I was unsure if I could manage to drop another 15 seconds off my 5k time to go sub 23, but I thought I'd have a go.
Arrived feeling a little nervous and Blue Dog assured me I'll be okay, just stick to the pace. I took off with Horrie and Redback and just tried to hold on. It amazed my how they were chatting to each other while I was just trying to breathe. In the last kilometre, I started to heave, well quite a few times, but tried to keep going. In finished with a 1 second PB, which was well earned. Thanks guys.
Followed by nice jog back I ran into a few of the girls and shared a nice chat, the breakfast.
28 May 2006
Headed out to SMC today, as it was the last race of the series. I had arranged to run with Plu as a were both running the 25km for a training run. It was a really nice morning, nice comfortable pace. We finished in 2hrs 26 minutes. It was nice to see the usual familiar faces, and great to see Redback out there again.
I am off this afternoon for a "team bonding" get together with the Striders female NSW winter athletics team.
27 May 2006
CR 5K Challenge.
Horrie had offered to pace during the week for 23 minutes. I was unsure if I could manage to drop another 15 seconds off my 5k time to go sub 23, but I thought I'd have a go.
Arrived feeling a little nervous and Blue Dog assured me I'll be okay, just stick to the pace. I took off with Horrie and Redback and just tried to hold on. It amazed my how they were chatting to each other while I was just trying to breathe. In the last kilometre, I started to heave, well quite a few times, but tried to keep going. In finished with a 1 second PB, which was well earned. Thanks guys.
Followed by nice jog back I ran into a few of the girls and shared a nice chat, the breakfast.
28 May 2006
Headed out to SMC today, as it was the last race of the series. I had arranged to run with Plu as a were both running the 25km for a training run. It was a really nice morning, nice comfortable pace. We finished in 2hrs 26 minutes. It was nice to see the usual familiar faces, and great to see Redback out there again.
I am off this afternoon for a "team bonding" get together with the Striders female NSW winter athletics team.
Friday, May 26, 2006
The Bay.......
Met Katie and Ali nice and early over at the Bay this morning for our easy Friday run. We ran at comfortable pace and chatting all the way, it was one of those perfect runs when everything felt good. Ran past CRs favourite Aunty a couple of times who was all rugged up.
Finished with some streching and nice chat about programs, training and racing.
Total of 7km at 5:45 per kilometre.
Met Katie and Ali nice and early over at the Bay this morning for our easy Friday run. We ran at comfortable pace and chatting all the way, it was one of those perfect runs when everything felt good. Ran past CRs favourite Aunty a couple of times who was all rugged up.
Finished with some streching and nice chat about programs, training and racing.
Total of 7km at 5:45 per kilometre.
Thursday, May 25, 2006
Team Dog
24 May 2006
Unfortunately a four letter work got in the way of my training "work". I had a meeting that finished later then expected, so I had to write the day off. We were asked during the meeting if anybody had any commitments that required him/her to leave, and I did say I had to go for a run. People just looked at me oddly and asked don't you have lights in your shoes :(.
But on a good night "Team Dog" pickup second place in the Husband and Wife one over 35yrs category for the SMH Half.
25 May 2006
I headed over to SWEAT today to find the familiar face of Katie after a short break. We walked down to the oval together discussing how great the sky looked just on day break. By the time I arrived at the oval I realised I had forgot my Garmin, so I was running naked ;-). Today was fartlek around the park after a couple of warm up laps. I estimate the session would have been 11km based on the previous session. Felt pretty good throughout the session.
I had the day off work today so accompanied Blue Dog to his visit to PodRunner, and we then shared a nice lunch by the harbour on beautiful day.
24 May 2006
Unfortunately a four letter work got in the way of my training "work". I had a meeting that finished later then expected, so I had to write the day off. We were asked during the meeting if anybody had any commitments that required him/her to leave, and I did say I had to go for a run. People just looked at me oddly and asked don't you have lights in your shoes :(.
But on a good night "Team Dog" pickup second place in the Husband and Wife one over 35yrs category for the SMH Half.
25 May 2006
I headed over to SWEAT today to find the familiar face of Katie after a short break. We walked down to the oval together discussing how great the sky looked just on day break. By the time I arrived at the oval I realised I had forgot my Garmin, so I was running naked ;-). Today was fartlek around the park after a couple of warm up laps. I estimate the session would have been 11km based on the previous session. Felt pretty good throughout the session.
I had the day off work today so accompanied Blue Dog to his visit to PodRunner, and we then shared a nice lunch by the harbour on beautiful day.
Tuesday, May 23, 2006
Easy Does It
I had a 35 minute easy ran scheduled for today, so I didn't go to SWEAT instead I visited the treadmill at the gym (work gym) this afternoon. I felt pretty good and managed a total of 6.70km in the 35 minutes. I increased the speed a couple of time and finished with a good solid last kilometre just to strech the legs out. Otherwise it was pretty boring, just looking at the window watching the odd fire engine drive around the complex.
For some strange reason I followed this with some push up, then abs and streching.
BTW official results for SMH, Gun Time = 111:40, Net Time = 110:37
I had a 35 minute easy ran scheduled for today, so I didn't go to SWEAT instead I visited the treadmill at the gym (work gym) this afternoon. I felt pretty good and managed a total of 6.70km in the 35 minutes. I increased the speed a couple of time and finished with a good solid last kilometre just to strech the legs out. Otherwise it was pretty boring, just looking at the window watching the odd fire engine drive around the complex.
For some strange reason I followed this with some push up, then abs and streching.
BTW official results for SMH, Gun Time = 111:40, Net Time = 110:37
Monday, May 22, 2006
SMH Half Marathon
Woke up at 4am to massage Blue Dog's foot and do the normal pre-race preparations. Arrived to find a very crowded start area and meet up with a few CR regulars. Finally positioned myself for the the start, which was very crowded, it took me about 2 minutes to cross the actual start, and then I had to walk/shuffle for the first 50 to 100 metres.
My time was 1:51:41 (not official, gun time). I found it difficult to pace myself due the congestion in a number of areas, lack of noticeable km markers, and the faithful Garmin was unfaithful. I feel I ran a pretty good race, and didn't have much left for a big kick at the end.
The finish area was again very crowded and I soon aborted and ideas of getting a drink, so I headed to the Strider's Breakfast then to the pub for a post-race debrief.
Woke up at 4am to massage Blue Dog's foot and do the normal pre-race preparations. Arrived to find a very crowded start area and meet up with a few CR regulars. Finally positioned myself for the the start, which was very crowded, it took me about 2 minutes to cross the actual start, and then I had to walk/shuffle for the first 50 to 100 metres.
My time was 1:51:41 (not official, gun time). I found it difficult to pace myself due the congestion in a number of areas, lack of noticeable km markers, and the faithful Garmin was unfaithful. I feel I ran a pretty good race, and didn't have much left for a big kick at the end.
The finish area was again very crowded and I soon aborted and ideas of getting a drink, so I headed to the Strider's Breakfast then to the pub for a post-race debrief.
Saturday, May 20, 2006
Friday, May 19, 2006
A Nice Surprise
I slept in and missed SWEAT, I was momentarily disappointed but then turned to Plan B, Track @ Sylvania.
It had been a couple weeks since I have ran over at Sylvania (due to SWEAT). My program had me down for "comfortable 400s", so I thought well I'll do a "comfortable 5000". It was a perfect night for running not too cool. For the first 1600m I tucked in behind someone, and thought this is pretty easy I wasn't too sure if it was the fact that I was drafting or it was easy. So I overtook him.
I finished with a 37 second PB!!!!!. 23:14 I was stoked. I felt pretty comfortable throught the run which is a promising sign.
I slept in and missed SWEAT, I was momentarily disappointed but then turned to Plan B, Track @ Sylvania.
It had been a couple weeks since I have ran over at Sylvania (due to SWEAT). My program had me down for "comfortable 400s", so I thought well I'll do a "comfortable 5000". It was a perfect night for running not too cool. For the first 1600m I tucked in behind someone, and thought this is pretty easy I wasn't too sure if it was the fact that I was drafting or it was easy. So I overtook him.
I finished with a 37 second PB!!!!!. 23:14 I was stoked. I felt pretty comfortable throught the run which is a promising sign.
Wednesday, May 17, 2006
Program Error
This week is pretty easy with the lead up for the SMH half on Sunday, so I was of the opinion I had 35 minutes easy on the program for today. I decided to have a mid-week sleep in (5:45am) and go for my run after work.
Set out along Kogorah Bay into Botany Bay with a couple of small hills to keep me honest. Today was one those days when everything felt great. I completed just over 7km in 36.25 min, which was an average pace of 5.12/km. I finished off with some stretching.
I then looked at my program for the rest of the week and realised I only had 30 minutes for today.
This week is pretty easy with the lead up for the SMH half on Sunday, so I was of the opinion I had 35 minutes easy on the program for today. I decided to have a mid-week sleep in (5:45am) and go for my run after work.
Set out along Kogorah Bay into Botany Bay with a couple of small hills to keep me honest. Today was one those days when everything felt great. I completed just over 7km in 36.25 min, which was an average pace of 5.12/km. I finished off with some stretching.
I then looked at my program for the rest of the week and realised I only had 30 minutes for today.
Tuesday, May 16, 2006
Headed over the SWEAT this morning in sight drizzle, expecting a chilly morning. By the time I arrived the drizzle had stopped. I managed to take a set of gloves today, but found that after the warm up I was too hot, so they were quickly disregarded.
Did the usual drills and strides. Today I completed 2 x 2km and 1 x 1600m. My program had my third rep as 1200m, but when advised we were all to complete a 1600m, I thought what the hell. I felt a bit flat today, my times were 9.29, 9.28 and 7.28.
Sean commented that he has noticed an improvement in my form and times, which is very pleasing. Watch out Blue Dog ;-).
Total ks for session; 8.9km.
I will have to think about something to eat before training, which may give me the energy levels I was lacking this morning, I have ruled out Up and Go's after last weeks disaster.
Did the usual drills and strides. Today I completed 2 x 2km and 1 x 1600m. My program had my third rep as 1200m, but when advised we were all to complete a 1600m, I thought what the hell. I felt a bit flat today, my times were 9.29, 9.28 and 7.28.
Sean commented that he has noticed an improvement in my form and times, which is very pleasing. Watch out Blue Dog ;-).
Total ks for session; 8.9km.
I will have to think about something to eat before training, which may give me the energy levels I was lacking this morning, I have ruled out Up and Go's after last weeks disaster.
Sunday, May 14, 2006
Weekend Update
13 May 2006
It was a pretty hectic day, I had a fair bit on: domestic duties (house work/grocery shopping), a race, and my parents over for dinner.
I had 7.5km Cross Country at Sydney Park on the program for today. Luckily I know this course well, I do a few of mid week runs through the park and hill reps. I had also completed the 5km Cross Country there last year.
I arrived to find Vat warming up, Blue Dog met me there and another mysterious runner "Superflake". I chatted to Blue Dog before the race and advised I was not going to run it too hard, but push myself hard than my normal training runs, as I know the hills can knock it out of you on this course.
The 2.5km, 5km and 7.5km runners all started together as it was a 2.5km circuit. I ran tall on the hills as suggested by Sean the other day. I finished with my own personal cheer squad, and was latter advised I was the first female for the 7.5km, I was the only female (but it's a win ;-) ). However, the results have me listed as a male, with a very strange spelling attempt of "Bernadette". I finished in 37:56, (5.03min/km). I looked up my time from lasts years 5km race and found my pace was 5:11min/km.
I then raced off home, and prepared a beautiful dinner for my parents.
14 May 2006
The Strider's STaR was at Dee Why today, and only had 90 minutes on my program, so Blue Dog and I decided to treat ourselves to a sleep-in and run locally. We ran the same route on Wednesday, fractionally quicker (1min 20sec) but it felt really comfortable. Blue Dog commented how I appeared my relaxed and breathing was more controlled, which is good.
Finished off with some stretching.
I headed off to a BBQ at my sisters house for the afternoon, which involved alot talking about her September wedding, which I happen to be bridesmaid for. I should mention she has been very careful to avoid an major races, and even agreed to changing the date for the hen's weekend to avoid clashing the Sydney Running Festival :-)
13 May 2006
It was a pretty hectic day, I had a fair bit on: domestic duties (house work/grocery shopping), a race, and my parents over for dinner.
I had 7.5km Cross Country at Sydney Park on the program for today. Luckily I know this course well, I do a few of mid week runs through the park and hill reps. I had also completed the 5km Cross Country there last year.
I arrived to find Vat warming up, Blue Dog met me there and another mysterious runner "Superflake". I chatted to Blue Dog before the race and advised I was not going to run it too hard, but push myself hard than my normal training runs, as I know the hills can knock it out of you on this course.
The 2.5km, 5km and 7.5km runners all started together as it was a 2.5km circuit. I ran tall on the hills as suggested by Sean the other day. I finished with my own personal cheer squad, and was latter advised I was the first female for the 7.5km, I was the only female (but it's a win ;-) ). However, the results have me listed as a male, with a very strange spelling attempt of "Bernadette". I finished in 37:56, (5.03min/km). I looked up my time from lasts years 5km race and found my pace was 5:11min/km.
I then raced off home, and prepared a beautiful dinner for my parents.
14 May 2006
The Strider's STaR was at Dee Why today, and only had 90 minutes on my program, so Blue Dog and I decided to treat ourselves to a sleep-in and run locally. We ran the same route on Wednesday, fractionally quicker (1min 20sec) but it felt really comfortable. Blue Dog commented how I appeared my relaxed and breathing was more controlled, which is good.
Finished off with some stretching.
I headed off to a BBQ at my sisters house for the afternoon, which involved alot talking about her September wedding, which I happen to be bridesmaid for. I should mention she has been very careful to avoid an major races, and even agreed to changing the date for the hen's weekend to avoid clashing the Sydney Running Festival :-)
Thursday, May 11, 2006
Up and Go!!!
I usually don't eat before SWEAT, but his morning I thought I would try and Up and Go, and it worked, not in the running sense but lets say if felt very hydrated. The sprints to the loo interferred with my recovery today ;-).
Today's session was "Wild Wally" which mean hills reps, I had five reps on my program. Times were; 3:30, 3:29, 3:34, 3:24, 3:21 which was a big improvement on previous session. Today I was advised to run tall and push my chest out. I used this technique for the last couple of reps, which has proven to assist.
It was a big group this morning, and I was very happy to see Katie back and running strong.
I usually don't eat before SWEAT, but his morning I thought I would try and Up and Go, and it worked, not in the running sense but lets say if felt very hydrated. The sprints to the loo interferred with my recovery today ;-).
Today's session was "Wild Wally" which mean hills reps, I had five reps on my program. Times were; 3:30, 3:29, 3:34, 3:24, 3:21 which was a big improvement on previous session. Today I was advised to run tall and push my chest out. I used this technique for the last couple of reps, which has proven to assist.
It was a big group this morning, and I was very happy to see Katie back and running strong.
Wednesday, May 10, 2006
Bays Run
I had a day off work today and enjoyed a sleep in until 7.30am :-). Blue Dog and headed off on a little venture for our mid week run. Our run incorporated Kogarah Bay, Carrs Park, Sylvania, and along Botany Bay. It was beautiful running around the waters edge today.
I had a plan of ninety minutes, but the run was completed in 1hr 26, with a total of 15:83km, average pace of 5:28/km. Felt pretty good throughout the run, however I didn't carry any water and the first tap/bubbler I found was at the 12km mark. A lesson for the next time.
Tuesday, May 09, 2006
Short and Sharp
I left home a little late this morning wanting to witness the miners being released, unfortunately I had to leave for SWEAT. So I left home a little later than usual which cut into my "warm-up" time.
Today's session was speed and now that I have a program I don't have to keep bothering Sean. My reps were 1 x 2km (9:14) and 2 x 800m (3:36, 3:28). I was really pleased with my effort this morning. Finished off with a cool down and smile on my face.
I left home a little late this morning wanting to witness the miners being released, unfortunately I had to leave for SWEAT. So I left home a little later than usual which cut into my "warm-up" time.
Today's session was speed and now that I have a program I don't have to keep bothering Sean. My reps were 1 x 2km (9:14) and 2 x 800m (3:36, 3:28). I was really pleased with my effort this morning. Finished off with a cool down and smile on my face.
Monday, May 08, 2006
Long Slooooooooow Distance
Due to Blue Dog's shift work I had agreed to met him at his workplace and then head over the Strider's STaR for the 7am group. However, he phoned me to let me know he had a crap night. So I headed over there on my own. I had a pretty good idea of direction, but pulled up at a set of lights noticed the person in front wearing a cap, and thought that person is probably heading to the STaR, it was Bec. Kit, please advise Ray his theory on "runner's head" is correct.
There was again another problem with the map/instructions ect. so the the 7am group split. We ended up with a total distance of 15.5km. With a lot of standing around map reading.
On another note, I have now received my training program therefore, my Sunday runs will become more focused.
Due to Blue Dog's shift work I had agreed to met him at his workplace and then head over the Strider's STaR for the 7am group. However, he phoned me to let me know he had a crap night. So I headed over there on my own. I had a pretty good idea of direction, but pulled up at a set of lights noticed the person in front wearing a cap, and thought that person is probably heading to the STaR, it was Bec. Kit, please advise Ray his theory on "runner's head" is correct.
There was again another problem with the map/instructions ect. so the the 7am group split. We ended up with a total distance of 15.5km. With a lot of standing around map reading.
On another note, I have now received my training program therefore, my Sunday runs will become more focused.
Saturday, May 06, 2006
Heading in the Right Direction
5 May 2006
Decided to have an easy day with the NSW Road Champs. coming up so I headed to the gym. I completed 40 minutes of the elliptical Trainer followed with some streches.
6 May 2006
Ventured over to North Head this morning for the Striders 10K, but only as a spectator. Blue Dog was the 50min pacer so it gave me good excuse to head over there and catch up with the regulars and have nice breakfast ;-).
We then head to Holsworthy for the 10k Champs. Given the race was held in the middle of the day, I thought it would be a good idea to hydrate well, it was almost too well (another lesson learnt). This is the first time for a while have been nervous before and race, otherwise I felt pretty good.
The course was 2 x 5k loop. I finished in 50:10, which is still outside my PB, but it is the best time I have ran all year, so I am very happy.
I am now going to head over to Sylvania Athletics Track to support a fellow runner who is doing the "Relay for Life" this weekend.
5 May 2006
Decided to have an easy day with the NSW Road Champs. coming up so I headed to the gym. I completed 40 minutes of the elliptical Trainer followed with some streches.
6 May 2006
Ventured over to North Head this morning for the Striders 10K, but only as a spectator. Blue Dog was the 50min pacer so it gave me good excuse to head over there and catch up with the regulars and have nice breakfast ;-).
We then head to Holsworthy for the 10k Champs. Given the race was held in the middle of the day, I thought it would be a good idea to hydrate well, it was almost too well (another lesson learnt). This is the first time for a while have been nervous before and race, otherwise I felt pretty good.
The course was 2 x 5k loop. I finished in 50:10, which is still outside my PB, but it is the best time I have ran all year, so I am very happy.
I am now going to head over to Sylvania Athletics Track to support a fellow runner who is doing the "Relay for Life" this weekend.
Thursday, May 04, 2006
Fartlek around the Park.....
Today's session was a fartlek session. I really enjoyed this session and felt pretty good after yesterday. I missed one of the surges as I was chatting to Sean about my running goals then noticed people turning around to meet me. I'll put that down to private coaching ;-).
The total distance for today's session was 11.5kms.
On a general note I am feeling really good, energy levels are great, no niggles so I am very happy. Hopefully with a little more structure I will start to some positive results.
Today's session was a fartlek session. I really enjoyed this session and felt pretty good after yesterday. I missed one of the surges as I was chatting to Sean about my running goals then noticed people turning around to meet me. I'll put that down to private coaching ;-).
The total distance for today's session was 11.5kms.
On a general note I am feeling really good, energy levels are great, no niggles so I am very happy. Hopefully with a little more structure I will start to some positive results.
Wednesday, May 03, 2006
Jumped out of bed this morning ready to take on the world. Got all my gear together then woke Blue Dog with a coffee and explanation that I am not insane getting up before the sunshine, but put forward my argument that doing my midweek long run early allows maximum recovery time before another session of SWEAT in the morning.
Drove to work and ran to Sydney Park for a few laps of the park. Sydney Park is "dog friendly" environment. Which I must say annoys me. Dog owners generally walk around admiring the furry creature who runs across in front you, and don't even think about using the tap for drink. Negative toughts for the day over.....
I ran a total of 15.2km with an average pace of 5:42/km, which is pretty good as the run included a couple of nasty hills. All good preparation for the SMH.
Drove to work and ran to Sydney Park for a few laps of the park. Sydney Park is "dog friendly" environment. Which I must say annoys me. Dog owners generally walk around admiring the furry creature who runs across in front you, and don't even think about using the tap for drink. Negative toughts for the day over.....
I ran a total of 15.2km with an average pace of 5:42/km, which is pretty good as the run included a couple of nasty hills. All good preparation for the SMH.
Tuesday, May 02, 2006
30 April 2006
LSD, STaR River Run. Due to Blue Dog's work commitments and my effort after Saturday I decided to run with the later group. Meet Bec and Kerry and delegated map reading duties to Blue Dog, who ended up getting away from us. After a few k's Bec and Kerry decided to take the shorter option of 13k so I decided to run ahead to catch up with BD. I ended taking the wrong turn so re-grouped with my original running buddies. The run took us into the bush along part of the Great North Walk, at the end of the bush section I spotted BD and finished the last couple of ks with him. In total I did 17.5km.
1 May 2006
Rest day.
2 May 2006
SWEAT this morning. I arrived at Centennial Park to find the gates were still closed so I parked the car and commenced my warm-up. Did the usual strides etc, and today I completed 3 x 1600ms. Sean suggested we run the reps at 10k pace, however I felt very comfortable and pushed it a little harder. Times were: 7:54, 7:40, 7:41.
Total distance for today's session 9.6km.
LSD, STaR River Run. Due to Blue Dog's work commitments and my effort after Saturday I decided to run with the later group. Meet Bec and Kerry and delegated map reading duties to Blue Dog, who ended up getting away from us. After a few k's Bec and Kerry decided to take the shorter option of 13k so I decided to run ahead to catch up with BD. I ended taking the wrong turn so re-grouped with my original running buddies. The run took us into the bush along part of the Great North Walk, at the end of the bush section I spotted BD and finished the last couple of ks with him. In total I did 17.5km.
1 May 2006
Rest day.
2 May 2006
SWEAT this morning. I arrived at Centennial Park to find the gates were still closed so I parked the car and commenced my warm-up. Did the usual strides etc, and today I completed 3 x 1600ms. Sean suggested we run the reps at 10k pace, however I felt very comfortable and pushed it a little harder. Times were: 7:54, 7:40, 7:41.
Total distance for today's session 9.6km.
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