Running 57:00  12.0 km (4:45 / km)
ahr:157 slept:13.5 weight:59kg shoes: mizuno wave azure II
had planned on going to intervals this morning but it was cold and i was super tired. eventually got out for an evening run. had forgotten what it is like to run in cold, dry weather. apparently it was 20 degrees when i started - crazy...
ran to the servo, the crag, through anzac pk, sylvan rd, tunnel, coro drv up to the railway bridge. ran the time trial back to the regatta (below) then home along moggill rd. felt reasonbly good for most of it.
Smackdown!!! race 7:43  2.3 km (3:21 / km)
ahr:178 max:185 shoes: mizuno wave azure II
coro drv time trial
didnt really expect a super fast time at the start of this. had a stretch and a looser under the bridge. went out resonably hard and kept the pace up. put in an effort coming into oxleys but hrm said i was sitting at 183 (i.e. massively redlining based on when i last wore it) so eased back a little. kept the hr on about 180-182 for the rest but didnt feel like i was over-exerting myself so maybe the hrm is wrong or my heart rate is higher now....(any ideas anyone?). kicked at the end and was able to get up on the toes. managed to take 3 seconds off my p.b. so pretty happy with the run. i know i always say this but i reckon i can go faster.