Ran into Centennial Park and did a lap of the tar track. Ran into Mohammad half way through the session.
The circuit is 3.7ks and I did 14 of the 30 seconds on, 30 seconds off to complete the lap.
So basically 3.7ks in 14 mins. Average pace of 3:47 per klm. I do usually sprint the 30 seconds on which explains how I manage to do a pace that quick.
Pretty windy in the park tonight and very humid.
Just watched the highlights of the Port Macquarie Ironman and did see Queen B doing her bow at the end of her race. She had the CR tri top on.