Sunday Long - 30ks on City to Surf Course

A repeat run from 4 weeks back that i did with the Chairman Tommy H and Dicky Green that was a 6k loop around the park before heading down Ocean Street onto the City to Surf course up to the top of Dover Heights and back.
Had lined up Enda and Kanser for this one and was surprised when "Allo Allo" Man and Berlin partner Reno joined us from the start. Pretty much on from the start between the two Irish lads as poor Reno and i couldn't get a word in edge ways as they just bagged each other out for about 27 minutes.  Kanser then decided he wanted to stay in the park citing he couldn't (and wasn't strong enough)  to do the hills, but we had a late replacement when Hardman J.C joined us.
First loop (6ks) done at 27.44 in 4.36 pace, then held the next 10.2ks up Heartbreak and Watson's Bay at similar pace in 46.54. A quick drinks recovery at the top before the easier return saw the average pace come down slightly but i had my tough 5 minutes once i reached back at Edgecliff and really laboured back up Ocean St to re enter the park. This brought up about 26.2ks for the day and i thought 2 more ks would see me right but once i got back on the flat loop i felt fine so continued to do the full loop at 4.28 pace to bring up the first 30k run i have managed to knock out for a long time.
30ks done in 2.17 average 4.34
Happy with that and apart from the 5 minute slump i felt pretty good so hopefully the fitness and strength in the legs is starting to pay off.
Apologies must go to poor Reno who had to be subjected to 2 hours of pain from Enda, so much so that despite saying nothing all morning - could not hold back any longer whilst coming down Heartbreak when he came out with the classic " Enda, I've done many a long run with you but today you have hit a NEW all time low with excuses and whining, and was lower then a snakes belly"
I think that may be the last we see of Reno until Berlin at least,
Even old mate J.C went home post run and searched the website to donate for Enda as he felt so sorry for him after listening to his sob stories.
Good week of training again for the 3rd week running now, with 45ks over the weekend and i tipped over 100ks for the week since Tuesday's hill session. Need another 5-6 of these and hopefully i will be on the right road and in the process stay within those 8 minutes Enda agreed on once more today.

Once finished i jumped in the motor all keen for my cuppa and bit of smoko around the 'House of Kane's' but was disappointed when i received a text  to say "No Breaky Today' as it was family time out at Homebush..... Charming, I'll have to have word with the 'Good Wife' on that one :)

The Sunday arvo beers went down a treat though and i felt i earned every one of them after the week of hard work.

Monday. No swim today as spent the morning with Ant my strength and conditioning guy over at Bondi, bloody torture in truth and can't believe how hard some of those exercisers are.
Will be back out tomorrow although wont be training with the HuRTS boys as its Angry Boy's 5k time trial that i have been invited to for the 3rd time. 18.19 last month and 18.53 the previous one so will be been to hit as close to 18 minutes for this months.

Cheers