run long 2:22:43 22.58 km (6:19 / km) +603m5:35 / km ahr:150 max:196 shoes: x-talon 230
Bit of a misadventure! Decided to run up Zamia trail to the top of Mt Archer and back down again. Interestingly, 7.5kmish into the run there was a ‘Construction- No Entry’ sign across the path. Not ideal placement, given there was nothing at the bottom. Kept going, as I figured it would be a similar time to get to the top. The last 1.5km was where the track work was, with new stairs, track smoothing and realignment, which I assume will eventually go all the way down to where the first sign was.
By the time I was at the top, there was no way to get back down without running out of daylight, so headed back down the road and around the roads back to my car. Eating lunch might have helped, but hit the wall pretty bad in the last half hour. Should have checked expected times/distances a bit more carefully!
run28:09 5.55 km (5:04 / km) +11m5:01 / km ahr:128 max:145 shoes: Brooks Adrenaline 20.2
Cruisy run with Rhys, who is still recovering from food poisoning. L knee got pretty bad in the second half. Stoopid patellar tendinopathy. Might have to actually do something about it.
run intervals 46:49 9.64 km (4:52 / km) +2m4:51 / km ahr:150 max:182 shoes: x-talon 230
6x1km, 2 mon recoveries.
After a day of feeling really flat and disinterested, I managed to faff around at home for long enough to be late for training.
Started with the others off no warm up, theoretically at 3:50 pace. First one was about 3:55 and the first half felt pretty bad, the second was just over 3:50, but kept getting faster (only found out after the session, as I didn’t look at times during the session) and the last one, despite not feeling much faster, was about a 3:32.
So at least I got something positive out of today. Gives definite hope of more improvement if I can keep training regular.