Running long 1:30:28 15.99 km (5:40 / km) +265m5:14 / km shoes: NB Minimus Road V2
Afternoon run with Rachel from her parents house in Glen Forrest. Did an extra 20 minute loop at the end to make it into a long run for me. Getting pretty dark by the end. Felt pretty good.
Running40:00 8.08 km (4:57 / km) +7m4:56 / km shoes: Nike Free 3.0 Flyknit Orange
Easy run in Busselton heading West along the beach and then South for a bit along the edge of Locke nature reserve. Picked up the pace a bit with the wind on the way back.
Running1:03:51 13.89 km (4:36 / km) +215m4:16 / km shoes: Nike Free 3.0 Flyknit Orange
GA's 5/8 +/- surges except I had to take a different route on the last recovery because the usual track was closed for herbicide spraying. Wasn't sure I wanted to do this because my nose was running a bit and I haven't been getting much sleep but as soon as I started pushing the pace I felt good. Tried to concentrate on keeping a strong pace on the recoveries rather than pushing the efforts but still knocked 10 seconds off my best times for most of the surges. Haven't checked how much difference the last recovery would have made but I'm sure I would have been much faster overall as I did 38:06 today and my previous best was 39:51. Amazing how one good run can make such a difference to how you feel about months of training.