Running43:10 [3] 9.27 km (4:40 / km) +43m4:33 / km shoes: Salomon Xscream
After a day of no running had to get out for my own sanity. Creek tracks around Brunswick. A nice facility but prob better for cyclists and flatroad runners.
Running tempo 1:41:55 21.41 km (4:46 / km) +246m4:30 / km ahr:154 max:174 shoes: GT2000 WhiteOrange
Oscar went down early this morning, so intended a long Ondrej-esque tempo commute at a static tempo (170rpm which seems to be the tempo i *start* my runs but quickly drops). Found it difficult quite quickly with sloppy legs, despite being slower than tempo (although i did have a full backpack), so instead concentrated on the cadence, and speed came second, taking a couple of stops. Arriving at Pyrmont did 5 of the longer stair reps, 2 steps at a time still maintaining the cadence, which meant basically sprints. Felt like a very good exercise for the leg strength, which were pretty dead by the end. A bit concerned that my long-game might be dropping off a bit.
5 PM
Running47:20 [2] 9.52 km (4:58 / km) +114m4:42 / km shoes: GT2000 WhiteOrange