Only option was to run home post work. Have been feeling great this week (other than the achilles) and full of running so decided to run home solidly at sub 4's, knowing that's tough because of all the hills. Did a 4km warm up around Mrs Macs then did the usual route but along the Cahill Expressway to avoid the stairs in the Rocks and then around Anderson Park to make up 20km.
Basically ran the flats and downs in a comfortable rhythm but had to work the hills (of which there are plenty) to keep the pace on track. Due to the warm up I was always well behind averaging sub4 until I got to Balgowlah and could open up a bit.
Really is a solid run and puts a load of strength in your legs. All up 20km in 1:19:02 (3:57's). No chicks overtook me today.
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