HuRTS 45 minute Tempo

Out for my final session that was marked down for the 45 minute Tempo, was all set to give this a solid hit out - that was until i get a text at 10pm last night from Ireland's #1 and man in form POD advising me NOT to do it so close to race time and just run it easy throwing in some 2 minute efforts within the time frame.
Now there are not many Irishmen that i listen to but when it comes to SMART training and setting yourself for certain races then POD is your man, so took his advice and cruised out working at 4.12 pace chatting along to the way to MrAce, Christian and Billy Batt. i actually run for the first time in years with a Heart Rate monitor on and was happy to see i was only on 138 bpm for the outward journey. Got to just outside the Theatre Company (5.4ks) before turning and starting my efforts coming around the passenger terminal. Managed to work around the 3.32 mark but once around Farm Cove i felt the wind really pick up and with the hill factor i felt as if i was working harder as my H/R went up to 155 - 158.
Managed to get 5 efforts in on the return and got back in 44.15 overall covering 10.8ks for the day averaging 4.05s
Felt pretty good for once at the conclusion of this particular session, as everyone who was coming in way over the 45 minute time frame looked like they were doing it tough - even HuRTS #1 Tucks didn't return home before deadline:)
Mikey continues to run well, and will be a shame that he wont get the chance to turn it into a certain sub 35 min 10k?

Thanks a million to MrAce, (Mike Race) for organising and handing out the caps and visors before today's session (Mikey Conway was giving you daggers mind for holding the session up by 3 minutes) , and i will now be able to race in Thailand in the new gear. I might even spread the HuRTS name and possibly get some NEW orders (as well as potential new members) whilst i am away.

That's me done now - next stop the 'Land of Smiles' for me. Pretty happy with the way its gone over the past 5 weeks especially in the races I've done, would have liked to be able to run stronger but my swimming and bike have improved along the way as well.
Not sure if or I'll be able to post whilst away, so if not the race report will have to wait until i return

Some bad news over the past 3 days with 3 mates coming of there bikes whilst riding, Old Herbie bust his thumb on Saturday, and ex BRAT president Luke took a stack as well, and then to cap it all Angry Man Clyde aka Marshmallow Man hit the tarmac this morning around the park. Apparently he lost a lot of skin, (good job he fell on his @r$e) and i hear that's his 4th fall in the last 18 months .......and he keeps telling me he's good? Looks like the stabilizers need to go back on for him. Rumor has it that he tried to go no hands in an effort to grab an extra pie as he came past the cafe and lost control.
Happy to report that he is OK and will be back out on the bike next Tuesday, but has been told to stay on the kiddies 500m track ............and leave the pies at home.

The BRAT Hardmen rushing Angry Man Clyde to the medical centre this morning after he hit the deck.
Left to right, Sparksy, Clyde in basket, Sian, Samsy, POD, Enda and is that Damo in the dark shades?

Clyde at his 2nd Home - the Medical Centre after crashing YET again - he is sorry he is wearing his Mrs Underwear but says he rushed out the house this morning without realizing, and had no time to change :)
Train well guys, and stay safe
Cheers