Running long 2:53:25 35.99 km (4:49 / km) +428m4:33 / km ahr:156 max:180 shoes: GT2000 WhiteOrange
Long tempo. 2k warmup, half Mara under 4s, then 11k jog home with Jason carrying his heavy-ass backpack. Achilles etc didn't feel 100% from the start but plugged through it. Seems like a good target Mara pace. Achievable on a perfect day.
Running56:02  11.86 km (4:43 / km) +206m4:21 / km shoes: GT2000 WhiteOrange
What started out as an easy jog with mounty turned into a painful, uncomfortable race against time. Very happy to report that i JUST BARELY made it back to the safety of my changeroom before my bowels completely exploded, rending the cubicle completely unsafe for human use. Sometimes a couple of flushes are gonna cut it, but sometimes it's better just to burn the place down and rebuild.
Running26:39  5.45 km (4:53 / km) +75m4:34 / km shoes: Boston Adidas boost
Another easy commute with maybe 8 or so strides on downhills and flats
Running tempo 1:35:36 24.0 km (3:59 / km) +248m3:47 / km ahr:164 max:174 shoes: Boston Adidas boost
Long lunch tempo out around balmain bay and back aiming just under 4mink. It was VERY windy, and a bit undulating so the splits aren't great, tried to focus on keeping heartrate around 165bpm. Pretty shattered at the end, mostly lungs from this bitch of a cold, and depleted from no water/food the whole run.
Really important long tempo session in the leadup to Sydney, Western Sydney, and Melbourne Marathons (or half marathons). I need to decide if/what i'm going to run on each, and having concentrated mostly on short speed and with only one mara specific session under my belt, i don't really know where i'm at.
At the moment i'm thinking of doing Sydney half, then either WS full or Melbourne full. I feel like if i do Sydney full, it won't help my efforts for the other one/two, but a half race is good prep for a full.