run intervals 45:01 10.2 km (4:25 / km) shoes: Nike Equalon 2
Felt time poor, energy poor, motivation poor, food in stomach poor so snuck a peek at Tooms' friday night session, which I hadn't done this week, but intend to run regularly on Thursday mornings and plonked for 12 x 300 with 200 jog recovery. Didn't know what the pace was, but figured it shouldn't be slower than 5km pace, so 1min or quicker seemed reasonable for the 300s, except it was so dark that I couldn't see my watch, so had no idea what times I was running. Felt pretty good. Started to get harder near the end, but the efforts were so short that starting them feeling only half-recovered never became an issue.
OK - checked 300 times now. mostly 57-58 sec. Probably much easier (not impact wise) running on the concrete path, but that was the only way I thought I'd be comfortable running hard in the dark. Knee was OK at the time, so will see how I pull up
run long 1:56:13 [3] 21.41 km (5:26 / km) shoes: Nike Equalon 2
Run from school out to Clayton's beach, zigzagging out through the dunes towards Burns Beach, up to Burns and return to Clayton's on the hard sand, then back past the marina and Quinns beach doing a little loop past school to get the time up.
Legs didn't want to play today. Felt tired at the start and stayed that way. Slow and tough on the sand tracks through the dunes. Really needed to eat something before I started. Glad the long run next week is a short(er) one.
On the bright side, my back, which flared up carrying a heavy load on the bike yesterday seems OK as long as I don't sit down :) and knee was pretty good today too.
cycle (commute) 1:12:25 [2] 34.5 km (2:06 / km) shoes: Avanti Blade
Ride to work from dropping off the Magna. After the battery died suddenly on Monday, yesterday the transmission started to play up, so back to the dealer to see what's up.
Annoying. Really needed a full day at work today and now I'm not going to get one :(
Got sunburnt for my efforts.
4 PM
cycle (commute) 1:03:25 [3] 29.0 km (2:11 / km) shoes: Avanti Blade
Commute home. Pushed pretty hard for most of it into the headwind. Pretty happy with time considering...
Car news not so flash. $3600 for a reconditioned transmisson as ours is cactus. Only 6 1/2 years old too. Anyone know a good wrecker where I can get a cheaper one? $3600 is half the value of the car.
run intervals (1500s) 26:23 [4] 7.5 km (3:31 / km) shoes: Nike Equalon 2
Ye olde 5 x 1500m @5km pace with 5 min recoveries
Given my 17:23 last Tuesday, I rounded to 17:30 to give 1500m times of 5:15
Ran 5:20, 5:17, 5:16, 5:17, 5:13 without totally killing myself. Legs were still feeling Sunday's run a bit at the start, but loosened up a fair bit by the end. Probably could have hit the 5:15s or a bit quicker if I had to, but thought it would be better to try and match the appropriate intensity.
First 500 of each rep was a bit tough, slightly uphill, into the wind, spongey grass, but got easier in the second half. Pretty standard for the reps around City beach oval.
Pretty happy with the session.
run warm up/down 20:00 [1] 2.7 km (7:24 / km) shoes: Nike Equalon 2