Running warm up/down 16:35 2.48 km (6:41 / km) +1m6:40 / km ahr:123 max:152 shoes: Blue Lunar racers
Run down to ParkRun with Rob and....Searlo! Continuing his program of getting him going so he rran down and back with us - he didnt do park run.
Running race 19:04 5.02 km (3:48 / km) +2m3:47 / km ahr:167 max:176 shoes: Blue Lunar racers
That was better than last week! Just felt stronger and more back on track. Eating beforehand and long run last weekend probably helped. ALso no wind this week. Started well and tried to stay solid without overcooking it. Pretyt much did that and a good margin to Scotty who was coming in the 2nd half of the race (as he always does!). Shoulda looked at watch as might have sprinted for 19mins then.
Running warm up/down 18:44 3.17 km (5:55 / km) +49m5:29 / km ahr:135 max:142 shoes: Blue Lunar racers
home again this time with Scotty and Frogga in tow. Everyone seemed happy with runs.
Running19:04 2.88 km (6:38 / km) +44m6:10 / km ahr:126 max:170 shoes: Pegasus28 White/Blue
Evening trot with Searlo trying to enhance his comeback campaign. Did the ol Aranda blob circuit from back in the ages when the Cook blob was a regular Monday night run.
Running intervals 59:25 10.91 km (5:27 / km) +234m4:55 / km ahr:146 max:182 shoes: Lunar Fly 2 Green/Black
Run home including 5*1k ints with 1min recovery. Felt ok and a bit shagged at the end. Made it all the way home in the light and just in shorts and a tee. woohoo!