Stromlo 5km ; Jog with Dog

Down in Keithland 4 x 100m, 4 x 1000m all around 3:28

For me a trip to Stromlo after work without the drugs, tape and compression tops I had yesterday...result painful but almost bearable.

5000m splits: 5:00 warm up, 4:00, 4:00, 4:00, 3:20=20:20. I did the session as intervals with the watch on 20/100m for the first 500m and recovery float for the next 500m. I couldn't maintain for the first 3 efforts, by the fourth I was 2 seconds under and ran hard to the finish.

At 2kg over weight and still in some pain the body is barely coping with the shock back to life. Only 20% chance of making Zatopek Lower Grades 10000m on December 5 but I will give it a crack. I will race 5000m next Tuesday on road and shock the body a little more. I will need to get in lots of slow kilometres this weekend to shed some weight.

After the session I ran with Bella another 8km



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