Headed out in the late afternoon to do another 5km tempo test. 3 weeks ago I ran 17:46 (adjusted to 17:39 on Strava) for the 2 lapper of Manly Golf Course starting from the corner of Kenneth and Quirk. Ben Streck had run a 17:08 PB at Parkrun in the am so ambitiously set that as my target.
Went out hard over the undulating first km and was pleased to see 3:22. A 3:26 followed and through the first lap in 8:32. The tough 3rd km was 3:32 then consolidated with a 3:28. Final km in 3:23 for a 17:11. Strava seems to knock off 7s on the double loop as it gave me 17:04, finally knocking off Banksy's segment record. Second loop was 8:39 so was happy not to drop off too much.
35s improvement in 3 weeks. Next up sub17.
8km warm up and down for 13km all up. Achilles sore in the evening. 6 hours of flying yesterday and the day before won't have helped.