Running long 1:13:41 12.01 km (6:08 / km) +162m5:45 / km ahr:117 max:138 shoes: Brooks Glycerin 14 Black
Slept in a bit and foot was pretty sore from playing tennis yesterday so just set out to run with Rachel for as long as the foot could handle. Foot just improved throughout so just kept going with Rachel except I sped up at the end when Rachel's foot got sore because I had said I would try to be there for the start of pennants.
Running tempo 1:01:47 12.64 km (4:53 / km) +211m4:31 / km ahr:137 max:157 shoes: Brooks Glycerin 14 Black
Just had a rough plan to do about 25-30 min tempo in KP. Decided to do it on hard surfaces and tried to keep most of it gently uphill. I didn't want to let myself be motivated by pace so put the watch on a screen with heart rate only and tried to ease my way up to about 150. Didn't ever look at how long I'd been going but had a reasonable idea of where I should get to. I was really starting to feel as though I had had enough as I went past the DNA tower but kept going to get a little flatter running at the end and stopped at just over 30min. Pace seemed respectable given the climb.
11 AM
Tennis45:00 [1]
Made a last minute decision to give Saturday singles a try today, not really sure why and will probably regret it tomorrow. Just one fast 4 singles match with Jono. Lost 4-2 4-2 but was reasonably happy with how I played considering how little I have played recently.
Running55:10 10.14 km (5:27 / km) +138m5:06 / km ahr:120 max:144 shoes: Brooks Glycerin 14 Black
Rosalie Run. My left heel was feeling a little injured this morning, I think the Monday experiment with the frees was a failure, so I tried to take it pretty easy today. Lisa and Kate started at the back and were never seen again. I was already dropping off the other 6 by the time we crossed into KP and by the time we got to UWA Stewie, Mark and Ben were about 100m ahead with James, Nic and Helen about 30m ahead. James and Helen took the shortcut and I didn't fancy chasing Nic and the others so I took the short option too.
Running warm up/down 17:55 3.28 km (5:28 / km) +19m5:18 / km ahr:118 max:139 shoes: Brooks Glycerin 14 Black
Warm up to BYL and a lap of the park.
Running tempo 40:10 8.43 km (4:46 / km) +12m4:44 / km ahr:138 max:161 shoes: Brooks Glycerin 14 Black
BYL intervals, Mona fartlek (4.84km). Don't really want to push the intervals too much so tried to keep the efforts around 10k pace and the floats reasonably quick too which meant I did a lot of overtaking in the floats and being overtaken in the efforts. Left calf feeling a bit tight on the warm down so I cut the corners and slowed it down a bit. Stopped on the way home to make an appointment for Liam to see the physio about his knee.
Running35:02 5.59 km (6:16 / km) +67m5:54 / km ahr:116 max:136 shoes: Nike Free 3.0 Flyknit Blue
Easy run with drills and strides. Not sure it was a good idea but I chose to wear the frees today. They feel a lot better for doing drills and strides and I'm hoping that my foot is good enough now that it can handle a bit of extra load. Getting a bit frustrated with still not being able to play tennis so I want to do something to try to strengthen it a bit.
