Running1:00:24 11.31 km (5:20 / km) +114m5:05 / km ahr:127 max:140 shoes: Brooks Glycerin 14 Black
Easy to steady run around KP staying mostly on sand. Feeling reasonably good but still a bit sore around the left ankle.
5 PM
Tennis1:00:00 [1]
Had a bit of a hit with Liam because he wasn't happy after his group lesson in the morning. Had a rest when Liam's foot got a bit sore, then Matthew & Daniel Winn turned up and Liam decided to hit green balls with Daniel for a while. Still hadn't hit any serves at that stage, which was the main reason for going, so stayed until almost dark doing some serving.
Running30:00 5.02 km (5:59 / km) +25m5:50 / km ahr:120 max:136 shoes: Brooks Glycerin 14 Black
Little jog in KP after work. Hamstrings feeling a bit tight already from gym. Saw a control at the bottom of the sand track as I ran past so I went past it again on the way back and this time saw Rob heading into it so followed him around the loop. I'd forgotten about Thursday night training but Liam is away on camp and Amy had hockey grading so didn't work for us this week anyway.
Running intervals 1:04:32 12.62 km (5:07 / km) +147m4:50 / km ahr:132 max:162 shoes: Brooks Ghost 10
5x1k from the broadwalk again but did the first 4 uphill and the last one downhill this time. Wanted to try to run this a bit more within myself, like the first time, and thought I might have started out even slower than that as I didn't feel very well warmed up on the first. I had felt ready to go but Daniel walked through my starting point just as I was about to start so I talked to him for a few minutes before starting. I was prepared to see a 4:30 on the first but it was actually 4:15 and I then went 4:07, 4:01, 3:58 so clearly faster than last week even. On the last one I turned around to do it downhill just to see how different it felt and ran a 3:37. I actually found the downhill effort felt harder than going uphill so maybe need to do some more shorter faster efforts to get comfortable at a faster pace.
Running1:07:25 11.61 km (5:48 / km) +114m5:32 / km ahr:119 max:137 shoes: Brooks Glycerin 14 Black
Easy run around KP. Tried to set out early enough to get Liam up in time to be ready for his 7:15am tennis lesson and ready to go straight to school after it. Was quite happy with how comfortably I was cruising around but I didn't realise just how slowly I was going so finished a bit later than I really wanted to. Felt a bit rushed but got there before Josh at least.
Running32:12 5.14 km (6:16 / km) +33m6:04 / km ahr:111 max:142 shoes: Brooks Ghost 10
Little jog in KP with Rachel. Didn't have time for drills and strides, because Liam had to get to school tennis training, but I tried to do a bit of token prancing along the way. Still a bit sore around left heel/ankle.
