Running intervals 1:00:54 10.88 km (5:36 / km) +62m5:26 / km ahr:123 max:151 shoes: Brooks Glycerin 14 Black
Staying at the nursing federation apartments in Margaret River for a few days before moving to Busselton for a tennis tournament. Out and back run along the railway trail to the North with Rachel. I did 5x3 min with 2 min jog recovery while Rachel did a Mona fartlek. Pace doesn't look very impressive but it felt like a decent session.
Little orange ball hit with Liam on the mini court where we are staying including one fast 4 set which Liam won 4-2.
Picked up a key to the tennis club so Liam could do a bit of more relevant practice for the Busselton tournament. Mostly just working on the second serve with a bit of general rallying. The woman we got the key from said we could keep it for a few days rather than going back and forth.
Running long 1:40:44 15.76 km (6:23 / km) +214m5:59 / km ahr:116 max:159 shoes: Brooks Glycerin 14 Black
Easy long run in the hills with Rachel. Started and finished at gfg so we could have breakfast with the family at the end for Rachel's birthday. Crossed paths with Lauren Shelley running with Todd and Tina Ingraham near the end.
Running warm up/down 21:10 3.84 km (5:31 / km) +6m5:28 / km ahr:125 max:149 shoes: Brooks Glycerin 14 Black
Started out with Rachel in search of sunscreen because she had forgotten to put any on before leaving home. By myself after helping to apply the sunscreen with a bit of faster running towards the end. Also did a few untimed drills and strides.
Running race 19:28 4.91 km (3:58 / km) +29m3:51 / km ahr:158 max:164 shoes: Brooks Glycerin 14 Black
Wanted to do a proper 5k time trial to see where I am. A bit too warm this morning but today was the day it was easy to fit in so went ahead with it anyway. Hopefully makes it a bit easier to make progress next time because I certainly need to. Started a bit fast, slowed too much, picked it up again and hit 1k about where I wanted to be. Second km was a bit slower with the hill and I think I overdid it a bit up the hill and coming out of the turnaround. Kept the pace up on the downhill but I knew that I was going to struggle beyond 3k. Third km was about 3:53 but after that I dropped back to my default hard but sustainable pace of 4:05 and held that through to the finish.
A bit disappointed with the time but it was about 16 seconds faster than my last effort which I had thought was probably about the best I could expect in the conditions.
Running warm up/down 10:23 1.54 km (6:45 / km) +5m6:38 / km ahr:125 max:133 shoes: Brooks Glycerin 14 Black
Little jog toward the causeway and back with Rachel followed by a nice breakfast together at Toast.
Running37:29 5.88 km (6:22 / km) +92m5:55 / km ahr:117 max:138 shoes: Brooks Glycerin 14 Black
I had intended to go to the gym today but the pump class doesn't start until next week and I was a bit late getting up and wasn't sure if there was something else on in the gym so just tried to do the run I would normally do on Monday instead. Set out with Rachel but turned off when I realised she must be going further than 5km. Heading out across the ovals we went past a group doing some circuit training and which was entirely made up of people who I have seen at either Monday or Thursday gym sessions.