.....better than last week! I was actually able to better the program's pace:
Program : 2km easy warm-up
4km @ 6:44m/k
2km easy cool-down.
2k warm-up on Radio Road beside the school
4km at avg. pace 6:39m/k (Radio & Bong Bong Roads)
Best pace 6:19
1km laps 6:49; 6:38; 6:28; 6:42
2km cool-down on grass in soccer field, barefoot. The usual stretches.
Finished the morning with a chat and some hugs from teachers and kids from the school who were playing soccer at one end of the field; they had heard and were all very sorry about Jim's recent death. All these seemingly little things help more than anyone can possibly realize.