Running long 2:42:04 32.2 km (5:02 / km) +546m4:38 / km ahr:143 max:160 shoes: Dark Blue Nike Vomero 11
Joined the Southside bunch (guys who run at Reid on Thursdays) for a change. Drove to Sam's house then we met Etienne, Jasen Higuchi, Wayne Corlis and Mark Bourne up at base of Mt Taylor. Run went round Taylor, Oakey Hill, Mt Arewang and a bit of Coleman Ridge. Different style of long run to usual orienteers long run - a faster pace but don't go up the top of big hills. Felt a bit flat at the start - think I overdid last nights exercises - but never really got much worse and by the time I was tired Etienne and others were tired too.
Running intervals 49:38 10.41 km (4:46 / km) +77m4:36 / km ahr:142 max:163 weight:77.1kg shoes: Nike FreeRun Distance
Was meant to do this session in the morning before got hot but day went to $hit for various reasons and ended up going out, somewhat grumpily, at 5pm. Did Mona fartlek round LakeG at a kind of steady pace - didn't want to go flat chat due to heat and big run tomorrow. Felt slightly less grumpy for getting out.
Cycling13:03 4.92 km (2:39 / km) +34m2:34 / km ahr:92 max:114 weight:76.3kg shoes: Trek Domane 4.3
Took the Trek in for service. later found out its gonna be there a while.
Running warm up/down 19:56 4.24 km (4:42 / km) +11m4:38 / km ahr:132 max:142 shoes: Nike FreeRun Distance
Running intervals 20:00 4.12 km (4:51 / km) ahr:149 max:171 shoes: Nike FreeRun Distance
Managed to get to Reid and it was on with a cooler day. 10*1min on 1min off. Took it steady for most although tried to hold off fast-finishing Pete on the last which meant there was nothing "steady" about that one. More flat out!
Running warm up/down 18:57 3.62 km (5:14 / km) ahr:133 max:140 shoes: Nike FreeRun Distance
Running long 1:18:15 16.44 km (4:46 / km) +123m4:35 / km ahr:150 max:162 weight:76.5kg shoes: Dark Blue Nike Vomero 11
Longer run in and feeling better than yesterday. Hotter though so bit drained by the end. Went over Commonwealth Ave bridge way round the lake. Nice steady pace although flagging a bit at the end with the heat.