9am run this morning, nice temp and no wind. Running along the Werribee River from Riverbend along to Wyndham Park, do 5 sets of the stairs and 5 repeats up the 30m hill and then return the other side.
No singlet today, not too much of the public to scare along the river. Good run, lots of sweat, started slow and eased into it for the first 8 min or so, then picked up the pace and cruised along until the 30 min mark. Concentrate on form and pick up the pace to 10k race pace for remainder of run.
53min & some seconds, the course is just over 11.5km, so a nice run with loads of sun and heaps of sweat. Finish off with lots of calf, hamstring & quad stretching. Did 50 crunches & 50 push ups. I think the morning walkers are a bit confused or just scared....... :-)
January Kilometre Total: 322kms, this is my biggest month ever and I am very happy. Aim for Feb will be slightly less, probably 280ish, will be concentrating on more intensity and more rep sessions. Highlight for the month of January would be feeling great and enjoying every run, no chores, but the BIG one is my 3000M PB of 11 min 8 sec.
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