Running 14:24  0.69 km (20:52 / km) +87m 12:48 / km
10 x Merewether Stairs. I took every 2nd one 2 steps at a time.
After 5, a friend of mine walked past so i chatted with him for a few minutes. This just resulted in the lactic acid pooling in my legs and caused the next 5 to be very difficult.
Running 10:18  1.52 km (6:47 / km) +30m 6:10 / km
Warm down back to the cars.
Running 10:23  1.8 km (5:46 / km) +34m 5:16 / km
Warm up from Bar Beach car park to Merewether Stairs with Josh and Kas.