Running30:00 6.74 km (4:27 / km) +32m4:21 / km ahr:128 max:146 shoes: Nike Air Zoom Pegasus 34
Easy 30 pb, lazy Joe wouldn't get out of bed.
Running warm up/down 16:28 3.3 km (4:59 / km) +3m4:58 / km ahr:127 max:152 shoes: Icebug Acceleritas 4 RB9X
Orienteering◪13:56 3.74 km (3:44 / km) +23m3:37 / km ahr:173 max:181 shoes: Icebug Acceleritas 4 RB9X
Sprint in to Spring 2 - 1st
Relatively easy course compared to last week but still tried to be fairly disciplined. Tricky bits in the building's but coped fairly well keeping contact. Legs a little heavy on the open running sections but going ok, nice to keep the GC lead going.
Running warm up/down 8:29  1.81 km (4:41 / km) shoes: Icebug Acceleritas 4 RB9X
Running20:31 4.14 km (4:58 / km) +12m4:53 / km ahr:123 max:141 shoes: Nike Air Zoom Pegasus 34
Running warm up/down 16:37 3.34 km (4:59 / km) +19m4:50 / km ahr:134 max:151 shoes: Nike Air Zoom Streak 5
Running11:52 3.81 km (3:07 / km) +33m2:59 / km ahr:177 max:185 shoes: Nike Air Zoom Streak 5
Today was going to be easier but Eric was heading to the Tan so decided to join him to check out what the fuss was all about. Good chance to stick a bit of a benchmark down on it but conditions weren't ideal, pushing 30degrees, windy and dry making the gravel slidy. Still, a really cool thing to have in the middle of the city. Not feeling tip top, bit tired but able to keep grinding and pleased with the time.
Running warm up/down 10:46 1.9 km (5:40 / km) +18m5:24 / km ahr:132 max:140 shoes: Nike Air Zoom Streak 5
Running40:00 8.72 km (4:35 / km) +27m4:31 / km ahr:135 max:150 shoes: Nike Air Zoom Pegasus 32
Easy 40 pre breakfast. Along the sea, nice twisty sandy trails.
Running warm up/down 19:14 4.18 km (4:36 / km) ahr:128 max:159 shoes: Nike Air Zoom Pegasus 34
Running41:49 10.57 km (3:57 / km) +3m3:57 / km ahr:162 max:183 shoes: Nike Air Zoom Streak 5
Pretty hefty track session with Joe and the Keys, admittedly more than expected. 10min tempo(2mins), 200,400,600,800,1k,800,600,400,200 (200-60 recovery of 200m, 800-1k recovery 400m). Working away on the front on my own but shifting pretty well. Aim was to sit comfy on the tempo, work up through the first half of the pyramid and negative split the second half. All went as planned, felt strong, good stuff.
Running warm up/down 16:06 3.0 km (5:22 / km) +9m5:17 / km ahr:132 max:139 shoes: Nike Air Zoom Pegasus 34