Running warm up/down 16:25 [2] 2.79 km (5:53 / km) +16m5:43 / km
Running tempo 20:00 [4] 5.43 km (3:41 / km) +16m3:38 / km
Mona Fartlek
This went quite well, considering I was a bit sore from the gym last night. I think I covered more distance than usual for the 20 minutes.
Running warm up/down 13:34 [2] 2.15 km (6:19 / km) +57m5:35 / km
Running1:03:38 [2] 12.91 km (4:56 / km) +132m4:41 / km
2.5 laps of the tan.
7 PM
Strength & Conditioning1:00:00 [3] 0.96 km (1:02:26 / km) +3m1:01:29 / km
Gym session with Kyle and Anne.
Lots of lunges to strengthen my legs, and a few core muscle exercises.
Kyle is giving me some back and shoulder excercises, but I'm not convinced how beneficial they are for me.
Running long 2:06:56 25.95 km (4:53 / km) +117m4:47 / km
Along the Yarra from Fairfield upstream to Banksia St, and back through Alphington.
I felt very comfortable for the whole run, so I added another 6km loop to Dight's Falls at a significantly faster pace at the end.