A bit more pace

7am- Had to stay home today as Sue visits her Mum in hospital (her operation to remove a tumour went really well), so I went local this morning.
A nice loop of 13km from Riverstone to Schofields and Marsden Park with quiet roads and a beautiful morning for it. Wanted to run the first 6km at 5 min pace and then pick it up with some 4:20s. Did so and finished with 13km in 4:45 pace. I have plenty of supplies at home from my aborted C2K run so when I got back to the house I skulled a can of ice cold Red Bull, great stuff!