Running1:34:00 [3] 19.5 km (4:49 / km) +460m4:19 / km
Longish run from home around Farrer, up Isaacs, across Mugga, around Davo and back through O'Malley. Felt a bit sore and struggled with the heat a bit (~32) although I was happy enough sipping away at water and listening to a podcast the whole way.
Running40:00 [4] 10.8 km (3:42 / km) +150m3:28 / km
Tempo road run around Kambah. Tried to do 40mins at 3:45s, but pushed it a bit too hard on the long uphill from 10-20mins, so then took a couple of minutes of recovery, did 5mins tempo, another 1min of recovery, then 15mins tempo. It ended up breaking the run up quite nicely and I still got the effort done. Felt ok.
Running40:00 [3] 8.8 km (4:33 / km) +100m4:18 / km
Early morning run around the Sydney highlights - Barangaroo, Opera House, Mrs Macquarie's Chair, Botanic Gardens. Nice morning, lots of people out and about.