Long Hot Run

Started our 21.75km long run just after 7am from Zamia in King's Park (map) and the temp was already 24° - by the time we were finished it was close to 30°. This was on bikepaths and sand path in Bold Park so there wasn't a lot of shade. It definitely had the timbre of the Rottnest run we did a few weeks ago. Really hot and sapping. We stopped for a Gu at the skate Park at Perry lakes and then headed on up the hill. By the time we came out the other side of Bold Park (chewed up and spat out!) I think we were looking for the shortest way back.... very tough run, pace was 4:48, avg HR 155, definitely cooked by the finish. Had a nice brekky at Zamia afterwards - I think I must have drunk at least 3 litres of fluid afterwards. Didn't feel too bad by the time we left.... I really need to get used to the heat.

On Sunday just did a recovery 5.4km at Trigg and then entertained myself for half an hour watching the abelone 'harvesters' on the reef.... then went to Yelo with Kim & the gang for 2 x (muffin + coffee).

Monday morning did a nice up-tempo 9.36km @ 4:28 (HR146 Ca83 656bpk) in King's Park, the same course as last week. Much cooler conditions today made it quite pleasant - of course, the 5:45am start helps with this. Followed as usual by coffee with the crew at NextG.

Looking forward to the 3km time-trial at JK's intervals session tomorrow afternoon, followed by BBQ - unfortunately the coach won't be running this year. Runners are definitely a weird lot - this is our idea of a Christmas party!