Running tempo 1:00:53 12.76 km (4:46 / km) +15m4:45 / km shoes: Brooks Glycerin 14
Through UWA to the river for 2x15min tempo with 2min jog recovery. Aiming for 4:20/km but I think I should have just run by feel and not worried about the pace. Feeling a bit tired and the GPS seemed a bit erratic with the pace so I ended up pushing a bit harder than I had really intended to again. Rain hit just before the end of the first tempo and was pretty heavy for the recovery but then cleared up again. Heel a bit sore early, ok through the middle, then getting a bit sore again on the warm down.
Running55:36  11.38 km (4:53 / km) +47m4:47 / km shoes: Brooks Glycerin 14
Around the Causeway and Windan bridges from the state tennis centre while Liam played at the Bruce Cup trials. Heel a little sore but not bad, having a bit of a warm up hit with Liam probably didn't help. Ran a bit harder than I intended to because I had got back in front of a guy who had overtaken me earlier by taking slightly a shorter route and then I had to speed up to hold him off.
Running intervals 54:12 10.66 km (5:05 / km) +31m5:01 / km weight:70.5kg shoes: Brooks Glycerin 14
2k, 1.5k, 1k, 500m with 1min rests. Aiming for 4:10, 4:00, 3:50, 3:40/km but I think I went a bit too fast.
Actual paces were 4:03, 3:57, 3:46, 3:28. I knew I'd gone a little fast on the first couple and was starting to feel a bit tired at the end of the 1.5k so I thought I would struggle to hit the target paces on the last couple. I guess that just encouraged me to push a bit harder than I needed to, particularly on the last.
Need to remember to keep setting myself conservative targets because I'm always inclined to make sure I go faster than the target.
Top of foot a little sore warming up. Heel getting a little sore on the warm down and sore going down stairs later at work.