"With Good Effort".........

That's what I aimed for and that's what I hope I achieved : a good effort, but good grief, I'm slow despite what felt like a good effort!

4km @ 'good effort'!

2km warm-up + usual 2 drills..... (school to Renwick)

4km :    7:50;  8:04;  8:26;  7:50** 

Avg. Pace   8:03m/k

2km cool-down + usual stretches


Oh well!  With continued 'good effort' I can only improve on that!

For today  :  8km.....perfect morning for run : warm with cool breeze and shade.

** Had a look at pace in F.I.R.S.T. 5k program for this tempo run after I got home and saw it's 8:11 based on my estimated 5km 'time' of 40 minutes, which means I had finished ahead of Virtual Partner!