Woke up to a winter wonderland for the first proper marathon session with Roger aka Messi. Not what I had expected.
The plan was for 4k easy, 5 tempo, 13 easy, 3 tempo, finishing with 6 easy.
It was very slippery underfoot which meant that the tempos were a good 10s slower than planned. The first 5k tempo I could only muster 3.50s and a touch slower for the 3k. Anyway after another heavy week including >42ks at sub 4min/k pace (of which 20 @ 3.45s) it's another small step forward.
Roger was well ahead on all the tempos averaging 3.30s which we did in Norman Park with the middle easy section heading out around Hayes and back. He's looking good for his 2.37. Very thankful that he laid on the session too. Rachel also helped us with the final 6 as we all jogged home together.
Reflecting on the session whilst pleased it is done I was a tad dissapointed with the tempos (notwithstanding the snow) but felt fine at 30ks. Only took one H-5 gel today at the 13k marker and with no breakfast.
Pictures of the day, the first pulling back the curtains, Norman Park, the loop around Hayes and the boys' snow ball fight.
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