6km tempo along the beachfront. Erika, Jamie, Quentin and myself fronted up. I told Quentin we needed to be sub20 and he duly obliged. Km splits went:
3:13, 3:17, 3:18, 3:23 (turning at Shelley), 3:19 and 3:09. So through 5km in 16:30 and 19:40 all up. Mission accomplished.
Hard work that, but great to have Q there pushing the pace with me occasionally doing my share if he slacked a bit.
Saw the Cap'n pretending to smile on a see-saw.
3km warm up and 5.5km warmdown.
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