Yesterday it was back to the 'after work' run with Ewen, both of us warmly dressed for the cold weather. In fact it was much milder than anticipated and I even took off my long sleeved top and tied it round my waist. The evenings stay lighter about half an hour longer now as we are past the shortest day but once the light disappeared at about the 8km mark I tried out my new ultra-light (no pun intended) clip-on head lamp which PRB gave me to try. It was very effective indeed.
We had a pleasant run but it felt faster than it actually was. My hamstring was niggly (still) and I had strange twinges in my knees which I didn't like but after the warm up things improved and we ran the second half comfortably. We ran from work down over the bridge past Molonglo Reach and back and saw heaps of active bunnies and ducks on the way and even spotted a huge water rat heading off into the marsh by the lake. There's always heaps of interesting creatures (apart from us) to spot on our Wednesday runs.Total distance: 16.01km
Time taken: 1:39:25
Average pace per km: 6:12
Calories burned: 954
Thursday - speedy's session - Dickson Oval
Tonight I managed to leave my Garmin seeking a satelite on my windowsill at work - oops! Thus I had to calculate the total distance which we estimated to be 7.5km. We ran two 1.2km warm-up loops and followed this with all of us running 600m as fast as possible in order for speedycoach to establish our handicap. We were then split into teams of two for a relay of 4 x 600m sprints with a 200m jog back to the start. I was partnered with Rod who is one of the very fastest runners in the group which meant there was little rest for me on reaching the starting point each time. It was challenging but fun. We finished with a warm down loop of 1.2km.Total distance: 7.5km (estimated)