Running warm up/down 9:55 1.49 km (6:39 / km) ahr:112 max:119 shoes: Brooks Glycerin 17 Black
A couple of laps of the oval and some drills to try to loosen up. Didn't feel as though it worked.
Running tempo 20:51 4.97 km (4:12 / km) ahr:151 max:160 shoes: Brooks Glycerin 17 Black
Wanted to try for a good strong tempo effort but not really push it hard, thinking somewhere near 22 minutes. First km or so felt like a bit of a struggle, not really hard work, just stiff. After that it felt a bit easier and I moved past a few people before the turn. After the turn a girl with an "Em-power coaching" shirt who I had passed earlier came back past. I tried to stay with her on the way back but always had the feeling she was fitter than me and she pulled away by about 10 second over the last km. End up feeling as though I had gone pretty close to my current limit.
Running7:25 1.03 km (7:12 / km) +3m7:06 / km ahr:117 max:122
Running intervals 1:02:25 10.8 km (5:47 / km) ahr:132 max:157 shoes: Brooks Glycerin 16 Black/Orang
Intervals at Perry Lakes while Liam played tennis at UWA. 4x800/400/200 with 1min walk recoveries. Probably a bit too ambitious for first intervals in ages, with a sore knee and the day after a first gym session in ages after a fairly solid run. Legs feeling pretty stiff, sore and tired throughout. Kept thinking I should cut it short but couldn't make myself do it and ended up feeling best on the last set.
Monday night pennants at Kardinya. Lost first doubles with Dave against Tim and James 4-3 0-4 3-4. Lost singles against Tim 2-4 3-4. Won final doubles with Rhett against James and Dave 4-2 4-1. Played a lot better than last week and felt properly competitive in all matches. Had a set point in the second set of my singles which I really should have won but I wasn't too upset as I didn't really want to play a third set of singles. Right knee and left heel sore at the end.