Week 4 of 12

Mon: 9k easy around the city
Tues: Threshold session with Walshy including 5k in 20:04 (3 secs slower than last week, but seemed to be easier)
Wed: 14k easy. As much as 14k with Dickboy can be called easy.
Thur: Interval session with Walshy including 12 x 90 secs @ ~3:40 with 60 secs jog recovery. We did this at Barangaroo and I used the Garmin for the first time for a session like this and worked well. Another good session under the belt.
Fri: Rest. Thanks for all for the birthday wishes ;-)
Sat: 24k around manly Dam/seaforth/ shelley beach and Allambie in 2:11. Was pretty tired again. I was planning 30k but didn't want to overdue it before next Sunday. Average pace was low at apx 5:30 pace but the route was quite hilly on the first 15k. Sat arvo was (another) 4th birthday party where I ran into Tom31 - small world.
Sun: Rest

Weekly Total: 68k. Again, not huge mileage, but feels right. A threshold session, an interval session and a long run. I can feel myself improving each day.