Long Run ~~~

Mistake in changing days?  Possibly!  It was so windy and cold this morning, 7 degrees when I started at around 10:00am and now, at 1:30pm just 11 degrees.  I wasn't expecting the wind to be so cold; outside the house where it's sheltered, is just perfect, but where I ran was very uncomfortably cold.

Program :
10km @ LT pace (for me 6:41m/k).

I began and finished at the Highlands School.  Though the program was 10km, I'd decided that if I felt OK at 8km, I'd do one extra kilometre.  I felt quite OK at 8k so I did the extra 1km, making 11 km for the day.

This morning's 10km

Few drills to warm-up
10km in 1:07.14
Avg. Pace 6:42m/k.....close enough!
7:14,  6:52,  6:49,  6:35,  6:24,  6:26,  6:40,  6:44,  6:42,  6:32 (+ 1km extra in 6:19)
Usual stretches to finish.

 To clarify the above ::  10km in 1:07:14  + 1km in 6:19  =  11km in 1:13:33...I hope!  If I'm wrong, Ewen, I don't want to know about it!!

I was happy with this run considering the hills involved and the terribly cold and windy weather.  Having finished at 11km I still had to walk just over 1km back to the school....but I won't count that in the total! 

Today...11km
For 3 key workouts this week...26.5km (excl. cross-training)

My goal at the completion of the 12 week 5km program ..... 5km race at the Canberra AIS track on November 22nd, ACTVAC event, 8:00pm.    Fishers Ghost 5km is just before that, on November 11.  I might as well go the whole hog!