Running tempo 1:11:08 14.34 km (4:58 / km) +224m4:36 / km ahr:140 max:168 shoes: Brooks Glycerin 14 Black
GA's 5/8 surges. Fastest time in a while despite the sand tracks bring a lot softer than the last time I ran it but I did feel as though I probably pushed it a bit harder than I should have. Had a dog chase me for a while near the top of the long sand hill. The dog ran down the track to attack me, didn't stop when I went past the owner and kept going until I passed another group of dog walkers a couple of hundred metres later. Pretty annoying as it kept scratching my leg every few seconds. Met the same dog going the other way in the last effort but this time I stopped for a second as I went past the owner so she could stop it.
Running55:49 8.78 km (6:21 / km) +143m5:53 / km ahr:114 max:179 shoes: Brooks Glycerin 14 Blue
Slow shuffle around KP on soft surfaces. Feeling stiff and sore getting out of bed and it didn't really get any better. Left heel and achilles sore before starting but had switched to the right by half way through.
Running intervals 1:12:58 13.46 km (5:25 / km) +25m5:22 / km ahr:133 max:165 shoes: Brooks Glycerin 14 Black
Went around the other side of the lake to usual on the way there and saw CC setting up for a PT session.
Session was 2x1200, 3x800, 5x400 with 1min rests. I started out pretty slowly but seemed to click into gear fairly suddenly on the last of the 800s where I overtook the group I had been running behind and then left them well behind over the rest of the session. Noticed I was catching the guy in front (Damian) on the 400s so set a target of getting him by the end. Needed to make up about 5 seconds per 400 but he was taking a little extra recovery so I had to do that as well on the last to give him a 5 second start so I had something to chase.