Lane Cove Nat Park Tempo-14km

Set off this morning with some mates from work for our 14km run through LCNP and beyond.
We started easily enough knocking off the first 5km in 5min pace but as soon as we came out of the bush and entered the park, it was on. We ran the Striders 10km course as far as Scribbly where we exited 4km in 4min/km pace. So 10km speed out of the park along Plassey and into East Ryde. Felt awesome, this was a good fast paced run. Tired a little when we re-entered the bush along the river at Blackman Park but continued knocking off some 4:30 kms.
Finished with a couple of slower kms back to work. A good stretch and warm down to end what was a great workout.