Running55:10 10.14 km (5:27 / km) +138m5:06 / km ahr:120 max:144 shoes: Brooks Glycerin 14 Black
Rosalie Run. My left heel was feeling a little injured this morning, I think the Monday experiment with the frees was a failure, so I tried to take it pretty easy today. Lisa and Kate started at the back and were never seen again. I was already dropping off the other 6 by the time we crossed into KP and by the time we got to UWA Stewie, Mark and Ben were about 100m ahead with James, Nic and Helen about 30m ahead. James and Helen took the shortcut and I didn't fancy chasing Nic and the others so I took the short option too.
Running warm up/down 17:55 3.28 km (5:28 / km) +19m5:18 / km ahr:118 max:139 shoes: Brooks Glycerin 14 Black
Warm up to BYL and a lap of the park.
Running tempo 40:10 8.43 km (4:46 / km) +12m4:44 / km ahr:138 max:161 shoes: Brooks Glycerin 14 Black
BYL intervals, Mona fartlek (4.84km). Don't really want to push the intervals too much so tried to keep the efforts around 10k pace and the floats reasonably quick too which meant I did a lot of overtaking in the floats and being overtaken in the efforts. Left calf feeling a bit tight on the warm down so I cut the corners and slowed it down a bit. Stopped on the way home to make an appointment for Liam to see the physio about his knee.
Running35:02 5.59 km (6:16 / km) +67m5:54 / km ahr:116 max:136 shoes: Nike Free 3.0 Flyknit Blue
Easy run with drills and strides. Not sure it was a good idea but I chose to wear the frees today. They feel a lot better for doing drills and strides and I'm hoping that my foot is good enough now that it can handle a bit of extra load. Getting a bit frustrated with still not being able to play tennis so I want to do something to try to strengthen it a bit.
Running tempo 1:02:39 12.44 km (5:02 / km) +180m4:42 / km ahr:134 max:155 shoes: Brooks Glycerin 14 Black
3x2k sand track tempo with 400 jog recovery. Really happy with this session. On the way to the start I had decided that anything under 5min/km would be acceptable for this loop. Ended up doing 4:33, 4:25, 4:23 feeling comfortable which I would have been happy with on a flat cycle path in the humidity this morning.