Saturday sess

Only got out at 4.30pm and managed to time it perfectly with the arrival of a late afternoon storm.  We avoided the hail in Manly bit still a downpour that drenched me on my 10min and 8min reps.

Session was 10, 8, 6, 4, 2 with 2min jogs inbetween - same as a couple of Tuesday's ago.  Felt better this time around.  Coach said to push the later reps and put effort in in the middle of each.  

All went well.  Ended up doing 10.98km in the 38mins and went through 10km in 34:32 (3:27's).  Faster reps were at 3:15 pace.  Ran flat loops around Nolan's, Passmore and Lakeside Crescent (3.1km loop).

3km warm up and down for 17km all up.