Gym 50:00 [3]
rhr:44 slept:9.0 shoes: volleys
mid morning gym sesh. 10 mins (~2.3km) on the rowing machine then 40 on the weights
mountain bike 58:00 [2] 21.0 km (2:46 / km)
shoes: mizuno - wave atlantis
rode to the track via swann rd (8min 3km)
rode home via caltex servo, toowong, southbank, city and the bikeway. wasnt pushing too hard (kinda a recovery ride after intervals) but picked up the pace when i could.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: mizuno - wave atlantis
light jog round the track x 2 for a warm up plus streches and a few run throughs
even lighter jog round the track x 3 for a warm down
Running intervals 42:00 [4] 5.0 km (8:24 / km)
ahr:149 max:181 shoes: mizuno - wave atlantis
intervals session @ the taringa grass track
plan was to do 4x1500m starting every 10 mins and if i was feeling ok put a 200m in the recovery. hindsight says i was a bit ambitious.
1500m (#1) 4.59: probably went out a bit hard but i couldnt remember what sort of pace i do these at so i was kinda miaking it up. ave hr was ~176, max ~180
200m started after about 2.30 recovery
1500m (#2 not!!) got about 100m into this one before i gave up realising i still hadnt recovered after the 200
1500m (#2) 5.10: started at the 15 min mark. started to feel a bit tired towards the end but kept going. ahr was ~175 max 179
1500m (#3) 5.11: started at the 25 min mark. pretty tired for this one. managed a kick at the end but that was about all i had.
1500m (#4 not!!) started at 35min. wasn't feeling good for this one got 150m into it before i decided that was enough 1500's for the day.
400m (#1) 70sec: started at 38min. felt smooother than the 400s last week but legs were a bit heavy by this stage.
400m (#2) 80sec: started at 41min. legs very heavy. got about halfway round at full speed then jogged to the home straight and sprinted in.