Ran a thirds progression run with guys out in Tung Chung. I wanted 4:45-5:00 pace for 40 min, then 4:20-4:30 pace for 40 minutes, then 4:00-4:10 pace for 40 minutes. Since these guys are fast, they helped a lot, except with the going easy for the first 40 minutes. Did 4:35/k for first 5k, then 4:19 for the next 5k, then 4:11, then 4:30ish f or the next 5k (some watch malfunctioning, and offroading into unfamiliar, muddy roads). An adventure run right when I wanted to start picking it up wasn't good, so the last hard push was more like 33 minutes. 4:07 pace for 5k, then 4:02 for 3.16k. The fast part had some unideal terrain, including some stairs, steep dirt embankments, and a 75 meter underpass, where we all had to hunch over or hit our heads, so this made it harder, speeding up, and slowing down. I never stopped the watch, though. We also did not drink for the last 10k, which was hard, since this was the first truly sweaty day. Only in the 70's F but high humidity. PM: 8.04k at 4:57 ave pace, then core workout while watching a 007 movie. It was so silly. It was a Pierce Brosnan one. Die another day I think. | 