6.15am - RPM at gym
4.30pm - Early warm-up at PH with speedychief and Ewen -8km
5.30pm - Training with speedygeese
Warm up loop of PH and a test run of 900m loop followed by main session as follows:
4 x 900m made up of 100m easy/200m hard
Cool down (nothing cool about it) back to PH
Total distance for day: 16.3km
7pm - Run from home - temperature still over 30deg.
Total distance: 8km
Time taken: 49mins
The best part of this hot run was when I ran past a house in a little cul-de-sac and noticed a man watering his shrubs. "Can I be a tree?" I called out and he obligingly turned the hose on me for a quick spray and it was fantastic - not sure if it was quite legal with water restrictions but I wasn't complaining!
I drove to Molonglo Reach and met Ewen there just before 7pm The temperature in my car said 39deg - still very hot outside. We ran out past the wetlands and round the East, Central Basin of the lake., It still felt really hot even when the sun was dim. The lake actually looked inviting! We saw tiny fluffy cygnets with their mum on the lake and dozens, yes dozens, of bunnies near Molonglo on the return trip. I'm having trouble with two of my toes rubbing against each other and was in a bit of pain throughout the run but we made it and good company always makes it easier.
Total distance: 14km
Time taken: 1hr 30mins
Average pace per km: 6:28