Penny

Ran in afternoon from work - 8:00 pace, around domain, circular quay etc. Legs fresh. 

Easy miles at 8:35 pace. Missed the long run on Sunday due to work, so trying to add a couple of miles here and there to make up the mileage.

Ran around the finger wharfs then over Harbour Bridge and around Lunar Park. Beautiful morning - but windy!

Easy miles around Blackwater cove, Anzac bridge etc. 

Around 8:30 pace. Garmin crapped out halfway through. 

2 x 2 miles at HM pace with 0.5 miles jog recovery.

Paces were: 6:48, 6:51, 6:50, 6:51.

Felt really good - comfortably hard, perhaps until the last 0.2, which was uphill/into the wind, and started to feel like I was losing steam (I repeated the course of the first two miles backwards, so hills/wind evened out). Was going to do 1 more mile at 10K-HM pace, but ran out of time (I felt like I could have, though). 

When I started this cycle, I honestly though sub130 was a pipe dream, but Im actually starting to think its doable. I have a lot more work to do (and definitely need to be able to run more than 4 miles at HM pace), but this was encouraging.  

Easy miles around Barangaroo at around 8:30 pace

Wowza definitely highest mileage in a long time! But feeling relatively good. Nothing sore.

7 miles at around 9:00 pace on treadmill. 

Upper body/core: 3 super sets

15 lat pull downs

15 hanging leg raises

15 swiss ball crunches

15 bent over rows each side at 10kg