Freo 3k

Freo 5k became 3k as unfortunately I had to pull out at 3k due to pretty bad coughing fit all of a sudden coming on, was pretty happy up till then as I'd gone through 3k in 10:55(3:38 average) and was well on track to do a pb, others running around me at the time ended up doing between 18:10 and 18:25. The winner Roberto Busi won in a course record of 15:11, fantastic effort.

These things happen and certainly won't be losing any sleep over it, just need to work out when my next race is do I do Rotto or wait For Penninsula Run which isn't till mid November but gives me 6 weeks to train for.

I now officially have less than 2 years to do a sub 3 Marathon as I turned 38 yesterday, although if all goes to plan will be doing it next year, countdown is now on.

Week in Summary Running :65.6k@4:40 Cycling 16k

Mon pm Bike 16k

Tues pm Intervals incl 3.23k warmup with Craig
3.265k@ 3:16, session not very good for vo2 max as included 200m and 400m. Splits are below

4*200m, then 4*400m with 1 min break, then 4*200m

210-0:39
201-0:41
201-0:40
207-0:41
412-1:21
409-1:20
406-1:20
404-1:20
204-0:39
203-0:41
205-0:41
203-0:39

Cooldown 4k

Wed 12.26k@4:53
Thurs 10.56k@4:44
Fri 10k@4:48
Sat 7k@4:47
Sun 2k@4:53, 3k@3:38
pm 10.25k@4:43.

Will aim to increase the kms a bit this week as longer runs on Sun are to start taking place, left calf quite sore at present so may take tomorrow off and just ride the bike.

Great news that TB can do Melb, all the very best.