Centennial Park running track 7:15pm.
temp: 22 degrees
Humidity : 88%
Weather: Spitting rain
Wind: 13kph SSE
Did a 2k warmup before starting. The track is 3.7ks and is tar.
Time was 13:08. Average pace of 3:32 per klm. I'll get the 5k at this pace eventually!
Did a 2k cool down after the session.
Uusally I run this track in a 3 rep session or a 30sec on/30sec off. So I guess this becomes my starting time for the course. It was really hard work with the high humidity.
Not sure Ewen. I have sub 3hr at Canberra to think about with pushing the legs hard.