AM: 8km very easy to Shelley and back. Bumped into the Cap'n and chatted to him a bit. Otherwise just a thoroughly enjoyable plod on a cold but beautiful morning.
Lunch: 45mins progressive tempo for the Squad but Tiger changed this for me to 20mins solid, 5 mins easy, 10mins hard, 5 mins easy, 5mins kamikaze. Went very well, feeling up for each fast section by the end of each easy section. Felt comfortable on the solid section (averaging 3:30's), pushed the hard session (averaging 3:20's) and then 3:30's on the final 5mins but given it's pretty much all uphill the effort was there. Turned on 22.5mins at the main entrance to Barangaroo and finished on 44:58 which was good. Had Tucks to chase on the final section after Barts and CT had gone past previously running very quickly.
12.75km total (3:31 average) followed by 4.5km warmdown with Barts and Jeet.
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