The coach said run it firm, whatever that means? Maybe I ran too fast I'm not sure.
Ran around a few of the local streets in Randwick and then back along Alison Rd and down to Anzac Pde for the 1st 15mins. Did a 3 min jog recovery between the reps and ran back to the start. Almost made it only 50 metres short.
1st rep was 15:00 and covered 3.55ks. Average pace of 4:13 per klm.
2nd rep was 15:00 and covered 3.50ks. Average pace of 4:17 per klm.
Tripped over as I was finishing the 2nd rep on the concrete. Not a pretty sight, mashed both hands, ankle,elbow, hip, back and shoulder. Lots of claret. Gave the bloke in the servo a fright when I ran in with blood coming down my arm. Lucky I fell mostly on the grass, could have been worse. Should be a nice bruise on the hip tomorrow.