Caramello Koals and Gin ?

An exilarating but knackering training session tonite in the freezing rain: 2 times 2.5 km fast runs, first at 90% second at 100% with the aim of beating our times on the first...only problem...the return trip was slightly uphill!

Panting all the way like dogs and running at an approximately 4-8min/km pace....11.3 mins out and 12 mins return....this is the pace ill need over 7kms at Sundays Bay Run.....

When I got home i had chips, a Large Caramello Koala and a glass of gin on ice with way too many shots in it..feeling nice and warm and relaxed now !