Gym 1:15:00 [3]
ahr:118 shoes: volleys
went to gym after work. 10 min (2km) warm up on the treadmill then got into some weights. just plugged away on some new equipment for a while then realised i had done 40 mins of pretty solid work. kept going for another 25 on some of the stuff i always do.
Running 1:24:58 [3] 18.72 km (4:32 / km)
shoes: mizuno - wave atlantis
brought long run friday forward a few days. very nice running conditions. very light drizzle, overcast and relatively cool.
ran servo, top of anzac pk (2.4km 11.30), stanley tce, miskin st, sherwood rd, (regatta ~6km in a bit under 30) coro drv, sthbank, botanic gardens (turn around point was end of goodwill bridge @ 54 min ~12km), southbank, coro drv (did the time trial - see below or maybe above) then moggil rd home.
took me the usual 30 mins to get into the run but once i got going it was good. the last 15 mins home after the time trial hurt a bit but i was moving at a decent pace by then.
i dont wanna jynx it but that may be the last "long" run before the 5 days. fingers crossed. i love tapering.
Running (Coro Drv Time Trial) 8:55 [4] 2.28 km (3:55 / km)
shoes: mizuno - wave atlantis
started the time trial after 70 mins on the go. feeling a little tired but i just picked up the tempo i was running at before hand and was able to manage it. 4 seconds down at the first time check place (should be 3.30), 10 seconds down at the second (should be ~4.50) then ~12 or 13 down at the end (if i do a sub 9 i am ok with it but a sub 8.45 is good)
ive definately got the fitness/endurance/whatever that thing is to keep running at a decent constant speed but just cant seem to pick up the pace seriously when i need it. once i get into a few sprint interval thingos the speed im running at should pick up a bit hopefully so i can get back down to sub those elusive sub 8.20's.