Running warm up/down 13:39 3.01 km (4:32 / km) +4m4:30 / km ahr:132 max:140 shoes: Nike Air Zoom Pegasus 32
Running tempo 36:00 9.87 km (3:39 / km) +13m3:37 / km ahr:163 max:175 shoes: Nike Air Zoom Pegasus 32
Relaxed tempo session on the gravel along the Yarra. 6x5mins(1), just wanting to sit on 3:30's which felt really cruisey, really forced myself not to tip under 3:25's. Good disciplined session, felt strong.
Running warm up/down 13:06 3.07 km (4:16 / km) +11m4:12 / km ahr:148 max:154 shoes: Nike Air Zoom Pegasus 32
Running warm up/down 25:11 5.61 km (4:30 / km) +48m4:19 / km ahr:149 max:174 shoes: Nike Air Zoom Pegasus 32
Running34:48 7.53 km (4:37 / km) +446m3:34 / km ahr:159 max:177 shoes: Nike Air Zoom Pegasus 32
Quality hill session with Pat on Eaglemont. 4x80s, 6x60s, 6x40s, float down recoveries. Took a couple of reps to find a rhythm then felt nice and controlled throughout, good form. Need to really keep a hill or hard terrain session in each week to keep strong.
Running30:01 6.69 km (4:29 / km) +91m4:12 / km ahr:137 max:153 shoes: Nike Air Zoom Pegasus 32
Easy 30 pre breakfast.
Running3:48 0.8 km (4:47 / km) +26m4:07 / km ahr:135 max:146 shoes: Nike Air Zoom Pegasus 32
Running warm up/down 30:48 6.51 km (4:44 / km) +28m4:38 / km ahr:128 max:149 shoes: Nike Air Zoom Pegasus 32
Station -> track + WU
Running32:59 9.0 km (3:40 / km) +2m3:40 / km ahr:167 max:184 shoes: Nike Air Zoom Streak 5
Solo track session at Melb Uni. Max was doing long tempo efforts which I didn't fancy and the rest of the club were on the gravel so had the track to myself. Cold, wet and windy night made for a tough mental session but got through it well. 5x1km (200m jog), 5x400m(200m jog), 400m jog in between the two. Aim was to keep the k's comfortable and controlled which went well, fastest 2:59, slowest 3:02 so a nice consistency. Legs were a bit flat on the 4's but finished strongly which was nice. Good session ticked off. Choco milk and Cole's muffin deal is becoming one hell of a carrot for the end of these sessions!
Running22:05 4.39 km (5:02 / km) +25m4:53 / km ahr:132 max:144 shoes: Nike Air Zoom Pegasus 32
WD + jog -> station.
Running4:09 0.82 km (5:02 / km) ahr:128 max:137 shoes: Nike Air Zoom Pegasus 32
Running1:13:49 15.13 km (4:53 / km) +389m4:19 / km ahr:135 max:169 shoes: Nike Air Zoom Pegasus 32
Easy one from the Jaffe's place in Tylden. Mainly dirt tracks and trails with a fair bit of bush whacking and terrainy bits. Got a bit lost but a nice enough evening, tights, thermal and jacket were needed though! Physically still tired but a bit more with it today.