Running 4:12:00 [3] 29.1 km (8:40 / km) +2513m 6:03 / km
Mt Solitary ouch session # 2 with Jono. Same session as a few weeks ago with the luxury of a later start this time (7:30).
Absolutely glorious morning to kick things off, cool and clear. Decent tempo from the start this time, Jono making the most of his bling new salomon speedcross shoes - until we hit the steep downhill at which point he said 'crap, these are too short'. On hearing they were a size 9.5 I offered him 50 bucks for them.
Hit the Kedumba river in 38min (having descended 700m), then launched in to 3 reps (680m climb over 2.4km each). Bit of a shock to the system with the first one, but then settled in for the others without undue suffering.
30:00, 31:00 & 32:45 splits.
Stopped at the top of the 3rd for a few minutes to sit on a rock, soak in the stunning view (very clear air day) and contemplate the meaning of life.
Rocks and views are a good combination for contemplating.
Back down to the river, grabbed the pack and drank my little bottle of coke which tasted like nectar from the Gods. Legs were in much better shape than last time, and I was pleased to be able to run a decent clip back up to the car.
4:12 for the session, compared with 4:42 last time. Only a tad quicker on the solitary hills, but quicker on the runs in and out. Getting some legs.
Stunned by the training that Jono is able to do. Between this run, and our 5hr jaunt last weekend he did a 16k hard effort (60min) and 2 sets of reps on Woolloomoollo stairs - including 50 yesterday.