riding 20:00 [1]
slept:7.0
Back working in the office all day after a year working on site! so a shorter commute... which I only got to do one way today because my back tyre exploded just before I got to work (as in went BANG..bit scary!)
Running 20:00 [5]
ahr:164 max:176 shoes: Nike lunar glide
Melb uni Aths. They did 5x1200m on bitumen along side of Prinny Pk, which sounded a bit long/slow so just joined them for the first two then Ilka and i did 5x500m on gravel with 90sec standing recovery. Pushed hard and tried to focus on fast legs, felt a bit empty by the last 500m rep!
1200m 4:27 hr169/176 rec 2:30 hr 110
1200m 4:44 hr166/176 rec 5:00
500m 1:44 hr159/176 rec 90s hr 120
500m 1:50 hr158/174 rec 90s hr 124
500m 1:42 hr156/167 rec 90s hr 127
500m 1:48 (no hrm) rec 90s
500m 1:45
Finished with 10x 10second sprints on grass
Running warm up/down 50:00 [2]
shoes: Nike lunar glide
16mins warm up (which takes 40mins with all the stretching, run thrus, waiting etc which I find a bit tedious)
recoveries between ints (jog/walk/rest)
Longish but stop start warm down
Strength 11:00 [0]
plus bit of a good stretch
left leg/ knee stiffness still bothering me overnight