Running long 1:40:36 18.01 km (5:35 / km) +490m4:55 / km ahr:140 max:158 shoes: Nike Pegasus Rainbow
Unfortunately my family run slot was about 3pm in the arvo on this hot day. Ran from botanic gardens round lake and up Ainslie. Then bee lined it home. It was too hot really and struggled a bit even though running with water pack.
Running warm up/down 21:56 5.0 km (4:23 / km) ahr:142 max:161 shoes: Nike Lunartempo2 Grey
Something different, down to Tuggeranong Parkrun. Got there nice and early and did random warm up along course. Saw Sam who was marshalling today. Body felt pretty ordinary - lots of neural pain. Sore shoulder from swimming seems to have stirred things up.
Running race 17:52 4.94 km (3:37 / km) +2m3:37 / km ahr:170 max:179 shoes: Nike Lunartempo2 Grey
Tuggers Parkrun. Started out pretty well feeling better than warm up. Josh Torley gone like a rocket - he ended up doing 14.47. Kept Brad in sight. Lots of little angled turns on foreshore in first part which was fun and hard to keep pace. Other side of the lake was more open and easy running and I turned around in 8.44! A good sign for out and back course although could feel I'd gone out too hard. Pushed along back through the course with lots of runners to navigate on their way out. Really feeling pinch in last k and think slacked off when looked at watch and knew I was going to break 18 regardless. Happy with 17.52! Think a fair bit attributable to course.
Running warm up/down 19:03 4.05 km (4:42 / km) ahr:145 max:152 shoes: Nike Lunartempo2 Grey
Cool down w Brad. Coffee afterwards in Tuggers with Sam, Brad, partners and their kids. Good morning to do something different.
Running40:06 6.92 km (5:48 / km) +136m5:17 / km ahr:133 max:149 shoes: New Balance Blue ones
Was considering recovery jog when Seargent Frogga said he was heading out for a pre nightshift blob. We blobbed our way round gossan hill and surrounds