Squash55:31 0.95 km (58:37 / km) ahr:111 max:141 shoes: Asics Gel Rocket (Squash No.2)
Right Handed Pennant at Mac Lost 3-2 vs DE 320 1st game - good, controlling pace and patient 2nd game - similar to go up 2-0 3rd game - longer rallies and arm fatigued about 10-10. Up 13-12 but lost it. Shoulder dead from heavy lifting at work past couple of days 4th game - no length or strength in shots 5th game - no chance
Running1:08:08 13.98 km (4:52 / km) +219m4:31 / km ahr:142 max:174 shoes: Altra The One 2.5
Recovery run pacing Alex. The aim was sub 5min/km but we quickly fell behind at Heartbreak Hill. Had to stop and wait for him at the top then kept going and on the 2nd small incline I lost him. Waited a bit then decided to flog it back down the hill from 12km onwards. Sooo much traffic as expected and had to walk a couple of time but if fresh I reckon 3min/km down the hill is easily doable. Great weather!
Walking35:31 2.67 km (13:17 / km) +46m12:14 / km ahr:90 max:108 shoes: Merrell Trail Glove 3
Sunny arvo geocache with the RMC girls Keely, Cindy, Sarah, Elle and Tash. We found 2/3 including a "Mystery" cache which included using clues to navigate around the library. Loads of fun! :)
Running4:01:16 20.06 km (12:02 / km) +1699m8:27 / km ahr:140 max:186 shoes: Altra Lone Peak 3.0
Easy long run with the Trailblazers from Perry to Lockleys then onto Pinnacles and back. Legs were so tired before starting so pace was slow but still too quick for the group. Blown away by the views and the tracks - magic stuff! Really enjoyed the climbed to Lockleys but chilly at the top. I'll be back for more another time with fresh legs :) maybe even in October ;)