Tempo with the Birchmaster

Busy with work first up and after an easy 10k or so I caught up with Pommy Paul Birch in the park and helped him out with a tempo he wanted to do. 8ks was the distance and he was after holding a healthy 4.05 pace that was more like his recent race pace than tempo but was more than happy to go with it.

The first couple of ks are fine before the first little climb comes around the 3k area and then again at the 4.5k mark, Fair play to the lad he sat with me the whole way and dug deep even on the last k to get us back to the cafe. 32.50 all up averaging 4.07s Pretty good effort and my money is on him to break 40 minutes at the State 10k, It could also be a good battle between him and my good client ‘The Love Doctor’ Craig who will be looking to doing the same.

K Splits; 4.04, 4.05, 4.05, 4.07, 4.08, 4.05, 4.08, 4.04

 

Little cool down before heading for breakfast and coffee in the delights of Double Bay that happened  to be the venue for pretty much the whole afternoon.

19ks for the day.