Cycling 25:00 [3] 8.0 km (19.2 kph)
To and from UQ.
Running warm up/down 23:00 [3] 4.5 km (5:07 / km)
shoes: Asics DS Trainer 13
Warm up and down and floats.
Running intervals 14:04 [5] 4.0 km (3:31 / km) +5m 3:30 / km
(injured) shoes: Asics DS Trainer 13
Cyclones intervals at UQ although only 3 of us turned up: Bomb, Olly, and myself. 4 x 1km with 2min floats. Good session with Olly and I pushing each other and I felt okay pushing hard for the first time in weeks. We started a little fast - probably set my 1km PB - and paid in the latter intervals but the first 3 were still faster than the pace I would expect over a km.
Another reason to be pleased was that I thought I may have needed an enforced rest after tweaking one of my left hip adductors or possibly the lower part of my hammy while stretching earlier in the day.
Interval times were:
3.14
3.22
3.36
3.52
It's interesting comparing Olly's and my pacing during the intervals. He starts hard and pulls away, I catch up again during the middle part, and then he tends to pull away again at the end. I don't think I could start as quickly as he does; I reckon my legs would chunk up totally and become unco.
Strength & Conditioning 30:00 [3]
Some rolling and stretching, then a shortened version of my squat routine plus the calf drops.