Wed 23 Dec - 9km (58:17)

Speed session - 3km warm up, 5 x 200m efforts with 200m walk recovery, 4km cool down - 58:17, avg pace 6:28min/km, avg HR 158, cal 616

Wednesday is normally the speed session at the tan, and this week a tan time trial was on the progam. Obviously that isn't an option in Alice Springs so I took the coach's advice to just see how I felt when I got out there - quality over quantity is the key in this heat.

30 degrees this morning when I got back at 6.30am (didn't check it beforehand but OMG it was warm!). Felt pretty good for the 200m efforts.

Stats:
3k warm up - 18:59:32 - avg 6.20min/km
200m effort - 59:57 - avg 4.29min/km
200m walk recovery - 1:43:40 - avg 9.46min/km
200m effort - 52:75 - avg 4.04min/km
200m walk recovery - 1:53:85 - avg 10.12min/km
200m effort - 48:35 - avg 4.00min/km
200m walk recovery - 1:59:98 - avg 10.08min/km
200m effort - 46:65 - avg 3.49min/km
200m walk recovery - 2:05:42 - avg 10.29min/km
200m effort - 46:40 - avg 3.50min/km
200m walk recovery - 2:00:37 - avg 10.10min/km
4km cool down - 25:19:73 - avg 6.19min/km

Overall quite happy that the 200m efforts got quicker each time. The weather took it out of me but I'm glad I got out there and experienced it. We head off back to Melbourne tomorrow, will try get a short 5k in tomorrow morning before we head off then make the most of Ballarat weather on Christmas day before the humidity of Cairns next week! It'a all happening.