Joined Matt for an early morning run to work. 9km all up as I was running in circles outside his apartment waiting for 5 min. Deliberately slowed him down to save my legs for lunch.

Matt (RHS) and I near Milsons Point

Lunch temperatures pushing high 20s and I was fairly unmotivated to push today's 45 min progressive tempo.

Luckily most people started slow and I was able to latch onto the front led by Tommy, Tucks, Macca, Crossy, Clarky and a well-built bloke I don't know. Slow first 10 min at 4:05 min/km, then 3:50s, 3:40s and 3:30s in 10 min segments. Last 5 min always hurts and its essentially every man (or woman) for himself. Pace was a touch undisciplined but at least we got progressively faster.

Huge fail trying to draft behind that unknown bloke around Opera House on the return. He was a heavy sweater and with the headwinds, I got some serious sweat spray. If that wasn't bad enough, he must have had beans or mexican for breakfast as he starting letting some serious ones rip (loudest I've heard in awhile).

Let's just say that was motivation enough to overtake...Tom proved to be a much more benign wind break for the last 3km. Amongst the first to return to the Stone Pillars in 44 min (1 min to spare). Session was good, the progressive pace suits me perfectly.

Session summary - Covered 12.0km in 44:00 at 3:45 min/km ave pace. I noticed its a solid improvement vs 6 weeks ago (11.5km in 43:45 at 3:49 min/km pace).



6 Oct splits:    4:14, 4:12, 4:05, 4:01, 4:01, 3:45, 3:40, 3:30, 3:26, 3:26, 3:36, 3:44 (0.5km) - 11.5km
18 Nov splits: 4:09, 3:56, 3:59, 3:48, 3:44, 3:46, 3:44, 3:33, 3:27, 3:35, 3:29, 3:37 (1.0km) - 12.0km