Parkrun, Long Run, Short Run ~~~~~

Saturday, I was volunteer tailrunner for Bowral parkrun:
5km in 42.28
82.97% age grading

Sunday: longer run
8km in 64 minutes
Avg. pace 8:02m/k (as planned!)

35.2km for the week.

Monday : rain!
Stationary bike
10 mins. easy
8 minutes tempo
7 minutes easy

Today (Tuesday) … worst icy wind ever!
Short Intervals Run:
Warm-up
8 x 400m/400m RI
Warm-down ..freezing!