Running tempo 22:23 5.06 km (4:25 / km) +36m4:16 / km ahr:144 max:158 shoes: Brooks Glycerin 17 Black
Perry Lakes parkrun. No warm up and was a bit caught by surprise by the start so was a fair way back. Hadn't really worked out how I wanted to run but Matt and Rachel didn't come with me when I went around a few people at the start so I just kept going as fast as felt comfortable ish. Lapped Amy and Ellie in the last km and challenged Amy to race me to the finish. I thought she had ignored me but a little while later she appeared beside me, apparently effortlessly running beside me while I stumbled on every little bump. She stayed with me for a minute or so and then went back to Ellie.
3 PM
Tennis30:00 [1]
Hit with Liam for a while between his singles and doubles matches at North Beach.
Running intervals 52:12 8.64 km (6:03 / km) +125m5:38 / km ahr:128 max:152 shoes: Brooks Glycerin 17 Black
Lap of KP with Matt with 5x3min efforts with 2min jog recovery. Supposed to be 4:05/km but it was hot, all efforts were uphill except the last and my legs were dead from the sprints the day before. Struggling to keep up with Matt on the first couple.
Monday night pennants vs Ocean Ridge My rating has finally dropped enough to play in my rightful place of number 3.
Doubles with Dave vs Mike and Stephen 4-3 3-4 2-4. Doubles with Ian vs Cameron and Stephen 0-4 4-1 4-2. Singles vs Stephen 4-2 4-3.
First singles win since Feb 2016. My serve was awful in the first doubles but started to improve in the second doubles and was quite good in the singles. Consecutive aces from 0-40 down to hold serve uphill into the wind in the second set was crucial. Right knee not as bad as it has been but front of both ankles getting very sore.