Took Clare B on a social and ecological tour of the Broadmeadows Valley Park and Westmeadows. I was pretty excited to see some of the work done at one of my old council sites along the path.
Train to Roxburgh Park, then rolled back down the creek to Flemington. Mostly a nice day except for a freezing cold shower of horizontal rain just before the Ring Road. Nice to catch up with Clare, get out on the bike and take some cake breaks.
Core strength/stretching30:00 [1]
Need to find a shortened version of these. Only did about 2/3.
Studley Park with Ilka. Lovely run with Ilka, and she even introduced me to a section of river single track I'd never run on before. My legs weren't feeling too spritely after physio today.
Recovery run. Easy zig zag to Moreland/Nicholson, then back up the creek. Almost bailed on the creek option as I could hardly see where I was going in a combination of headtorch and rain. Legs were pretty wrecked after 25mins when I left the creek. A bit stiff after Tuesday's training.
Coburg aths. Dick Telford fartlek.
4' x 1
3' x 2
2' x 3
1' x 4
with 60 sec recovery after each.
Thought it sounded like a pretty tough session at the start, but hardened up and went fairly hard (except maybe in the first 4 mins). Put in a good honest effort. Legs a little sore running on the track.