Started at the same spot as the Balmain Bungle 2 weeks ago which is the Drumoyne Pool carpark. Half of us 6:20 group wearing only singlets in anticaption of the 29 degree day, except the temp was 9 degrees and humidity 80%. By the end of the run it was still only 13 degrees at 9am.
Anyway we ran through Drumoyne, Russell Lea, Chiswick, Abbotsford, Wareemba, Canada Bay, Cabarita, Concord and around the golf course. Then we turned and ran back through Five Dock, Rodd Point, Lilyfield and back over the Iron Cove bridge to the finish. The run is 10 bays of the Parramatta River. A few stairs and concrete paths though.
Total was 32.3ks in 2:30.53. Average pace of 4:40 per klm.
Apparently between the 25-30k mark we were doing 4:10 ks. Is that enough Ewen?
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Yeah, that's the type of thing. 4:10-15s is about right. If you're in a pack, maybe take the lead and push the pace from further out - 10k maybe.
I like the Western Wanderer, a good scenic hitout along the river. Good to post a few 4:10's in there but that must mean it was a little cruisy earlier in the run? Our group was very consistent on the pacing through the whole run.
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