Back to my usual haunt of keeping the late workers amused as I tear along beside the busway on Alison Rd. The course is pretty dark with the tree cover for the first 200m and then is well lit the rest of the way. Just have to look out for a bit of mud from the rain, and some tree roots at the start.
It is pretty flat and I don't have any cars on it as it is a bike/foot path made of tar. So the dark bit is the first 200m and then the last 200m when I come back the other way. Enough explaining.
Reps were 3:56, 3:50, 3:56, 3:55, 3:56. With a 2 minute walk recovery between each rep.
Very hard work these ones tonight. I don't where I pulled that 3:50 from as that is basically uphill a bit when I run back.
I really don't feel that my speed is returning as I felt like I was running on the spot for these.
Coming up I have a short 7.5k Cross Country this Saturday and then State Long Course 12k at Nowra next week. Hills as big as City 2 Surf and the guys do 3 laps. Bugger!