Got a chance to pop out at lunchtime for the progressive 45min tempo in the heat. Wasn't what was scheduled but given the chance to run hard with a crowd I took that over running by myself.
Set off with World Silver Medallist Crossy, Hamish and Clydesdale Jono. CT and Barts went off ahead. That said, when we picked up the pace every 10 mins we started to catch them as they dawdled around, such that on the turn at 23:15 at the entrance to Barangaroo we were right behind them.
Crossy pulled out at CQ and the others had dropped off by then. CT and Barts had gone past me even before the Harbour Bridge so it was a lonely struggle back home. But managed it with 2 seconds spare in 44:58. LJ should take some pacing lessons from me.
Thighs were wrecked the whole way around and my legs just felt lethargic and tired throughout. Some nasty virus toxins still in there I reckon. But the breathing was fine and I haven't passed out at my desk this arvo which is a plus.
4km warmdown with Charlie and Barts for 16km all up.
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