Running long 2:40:47 28.01 km (5:44 / km) +782m5:02 / km ahr:135 max:154 weight:77.7kg shoes: Blue Nike Vomero
Family requirements (its ballet rehearsal season) meant I was running late in the day today. Ran from Allisons in Hughes up over Red Hill, Capital Hill, round the edge of the lake to Anzac Pde then up Ainslie. Pretty warm and I was pleased for the drink at top of Ainslie. Down Ainslie and over Hackett Hill. I had planned Majura but realised that would be too long so headed down through usual car park and stopped at Hackett Shops for a drink - ended up just buying a water. Was a bit dehydrated by now but kept a reasonable rhythm as ran pretty straight across the flatlands of Lyneham etc to home. Good run solo.
To prove what an AFL tragic I am I ran the whole way totally absorbed listening to the podcast replay of the AFL Draft which was held Friday night. Tragic.
Running warm up/down 18:54 3.8 km (4:58 / km) +3m4:57 / km ahr:129 max:140 weight:77.5kg shoes: Nike FreeRun Distance
Slightly longer run down to Parkrun.
Running tempo 20:05 5.07 km (3:58 / km) +3m3:57 / km ahr:156 max:168 shoes: Nike FreeRun Distance
LakeG Parkrun. The idea was to cruise through in 22-23mins, maybe running with James Minto who was doing the same. But we went at 4s for first 1.5k before he dropped back to run with his wife. Then ran with short Dave for a while before he had a shoe lace blow out so ended up loping after MissJones who was going for sub 20 I thought. Caught her before Didhams Close and we ran together the rest of the way. Impressive last k from Miss Jones to get 19.59 on her watch (but 20.00 on Park run official time :( ). Felt good to be running quick without going flat out.
Running warm up/down 25:09 4.2 km (5:59 / km) +66m5:33 / km ahr:129 max:141 shoes: Nike FreeRun Distance
Longer run home with MissJones and ALJ who had also made an appearance. Great to see them both down at Parkrun.
Running57:06 12.46 km (4:35 / km) +3m4:35 / km ahr:138 max:151 weight:77.8kg shoes: Nike LunartempoV2
Thought doing intervals would be a bit soon after Sunday so did laps with other boys in similar boat - Marty, Jimbo, Geoff and Sam for last few. Feeling pretty ok.
Cycling33:36 13.58 km (2:28 / km) +95m2:23 / km ahr:93 max:112 weight:78.6kg shoes: Trek Domane 4.3
ITW. Hot. Started works on cotter road bridge duplication where bike path goes underneath it so could be revised route soon.
6 PM
Running48:54 8.97 km (5:27 / km) +49m5:19 / km ahr:129 max:138 shoes: Blue Nike Vomero
Run to meet BA at Black Mtn Peninsula where she was volunteering for XC. Very slow plod along bike path but again no sore spots so thats good. Starting to remember about running in the heat!