Running34:02 5.0 km (6:48 / km) +21m6:40 / km ahr:136 max:169 weight:72.3kg shoes: Brooks Glycerin grey/blue
Slow jog/shuffle around the ovals and a little into KP. Spent most of the run trying to convince myself to head to the gym or out on my bike afterwards to do something harder. I failed. Had a few pains from the achilles but it was mostly ok.
Running intervals 40:01 6.47 km (6:11 / km) +97m5:45 / km ahr:127 max:166 shoes: Brooks Glycerin grey/blue
Intervals with Rachel, Liam, Juffy, Sten & Andries. Started late and walked over to Rosalie just in time to see the others heading into KP on their warm up. I decided not to chase them and just did a gentle jog around the ovals watching Amy play tennis and Daisy play soccer.
Session was 4x1k with 1:30 rest, plus 5x200 but I skipped that bit. Started at the back and never quite caught up on the first. Second was a bit faster and felt easier but not as easy as I would like 4:20 to feel. Getting a bit bored and varying my stride on the third. Sten was coming through to start his final lap as I started my last rep so I tried to pace him. Felt more comfortable than I thought it would but I did start to feel it a bit more in my Achilles and my back got really sore just at the end of the lap. Kept going for the final lap but dropped it back to 4:20 pace again which was enough to allow things to recover.