Running tempo 1:10:21 [5] 16.0 km (4:24 / km)
shoes: Nike Air Zoom Elite
My monthly dose of HTFU and, as usual, it was a good dose. The Waste basin 10 miles, this time at lunch time. Patrick's mate Graham joined me as he is aiming for Canberra marathon as well. Started off ok feeling easy and wondering whether I could go a bit faster. Graham had done the 4k XC the night before so i thought he might be dragging the chain but in retrospect the pace was pretty right. Hit a bit of a snag near the old national museum (about 4k mark) when I did a runners nose-blow and my nose started bleeding. A bit of very attractive sniffing and it eased off after a k or so. Not helpful though. Harder work from about half way and in some ways I felt it would have been easier if I strode out a bit more but was a bit worried I might pay for it later on. Well and truly in the HTFU zone for last 15mins. Time was about 20s faster than a month ago with ALJ.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Air Zoom Elite
Jog down to Acton Ferry Terminal and back. Funnily enough I dont think I have ever seen a ferry there and whats more its really a kiosk, not a terminal. Stopped in on ALJ at the metro on the way home for a drink and a chat. Think I woke Max - woops.