Running (Pram) 45:18  6.89 km (6:35 / km) +55m6:19 / km shoes: GT2000 WhiteOrange
Bayrun with Oscar in the pram with and old high school friend. Pram was fine at the slow speeds and really good to catch up.
Running tempo 2:30:14 29.13 km (5:09 / km) +355m4:52 / km ahr:148 max:171 shoes: Kayano Gold
Long tempo with Ondrej, 22k around 4:05. Pace felt surprisingly very comfortable, psychologically struggled at times so glad Ondrej as there. Felt I could go further and faster, but legs felt immediately completely shattered as soon as we stopped (for beers) Really positive session.
That tops out my biggest 7days running I think. 125km in seven days and a lot of that at threshold or tempo pace. Need to recover hard the next couple of days.
Running (junk) 28:33 5.59 km (5:06 / km) +92m4:43 / km ahr:132 max:144 shoes: Boston Adidas boost
Dropping off redcycles. Thank me later world.
Running tempo 1:19:19 18.41 km (4:19 / km) +379m3:54 / km ahr:158 max:178 shoes: Boston Adidas boost
Hurts Tempo session. 4x10mins@HM pace with 2minute recoveries. I think my HM pace should be around 3:40 given my last 10k race, so used that as a basis, but its hard to judge your speed with the wind and undulations around MrsMac chair. Splitspeeds at 3:43, 3:31, 3:41, 3:34 so got it pretty right, but a little fast. Think i want to dial this pace in next time i do this session. Cadence stayed steady at 83. Quads starting to feel the acid by the end. Happy with this one.
Running (junk) 1:12:13 10.72 km (6:44 / km) +27m6:39 / km ahr:134 max:175 shoes: GT2000 WhiteOrange
got fomo for ondrej's shoe purchases so checked out NB and barefoot warehouse but nothing struck my fancy. did a oval hotlap and a 1k effort only to realise the segment is loaded with people doing the lap on the inside track not the fence, so will have to do that instead next time. Legs still feeling quite heavy
NB - the temporary track at erskineville oval appears to be REALLY short of 400m... like around 350m, even when walking so my gps wouldn't cut corners. Around the OUTSIDE of the outside lane looks like its still only 370m... Is it common for tracks to be so inaccurately measured? or is it my gps and its just never gonna be accurate in a circle?
First zwift in a while, watching letour. Legs didn't really seem to give much and struggled to get through. the last 20 minutes or so was struggling to spin at 150w or so haha. Guess you can't be a decent cyclist when you never get on a bike?
TrailRunning long 3:30:00 32.91 km (6:23 / km) +569m5:52 / km ahr:142 max:166 shoes: Salomon Xscream
After brunch at Laperouse, ran around the coastal trail up to Maroubra, up the beaches to waverley cemetary, then home through Centenial Park. Fantastic trails and found a lot more spots where you can avoid the golf courses and get out on the cliffs. The rifle range was open, and probably found the best way behind, only having to crawl through a fence at a safe spot for 200m or so. I didn't take nearly enough food, only a small bar and a small gel (about 30g carb total) as i didn't expect to be out so long, and fell apart at 22k, dropping into ultra-mode. Probably would have caught a bus if there was anything direct.
Good run to get through mentally, and really enjoyable for the first half.