A cool night around the bay run. No CR's spotted at all. Still ran in singlet and shorts though.
Ran my version of the Mona Fartlek in which I add two 2 min reps at the start with an equal time as the float. Adding 8 minutes to the usual 20 minutes.
Did a 1k warmup before hand and then a 1k cool down after the session.
Ran 6.75ks in the 28 minutes. Average pace of 4:08 per klm.
Last time I did this session the pace was 4:14 per klm. Session felt good with the hard work at the end when you have to do the 15 sec on/15 sec float.
Saturday is State Short Course XC at Bankstown. Should be fun, forecast is rain!