Running long 1:30:14 17.61 km (5:07 / km) +239m4:48 / km ahr:141 max:160 shoes: Brooks Glycerin 15 Black
Spent the morning down in Safety Bay for Liam's tennis then watched a video of the lead groups running the Perth half marathon to try to inspire me to get out for a run. I wanted to try to do 90 minutes but my legs were feeling heavy again so I thought I would make it easier by doing the 5/8 surge course to break it up. Did the first surge then eased back a bit and ran the rest as a more continuous tempo. Had one interruption when I had to stop for an off lead dog when the owner looked a bit panicked when she saw me coming. She said the dog would just want to play which made me think of Ricky's recent incident so I mentioned the fact that dogs are supposed to be on lead at all times as I ran off, which she seemed to take offence to. Getting a little burning sensation on outside of right Achilles near the end.
Hit with Liam to try out the pure strike with rpm blast. Felt much better than the old strings on the odd occasion when I actually managed to get the ball on them.
11 AM
Cycling19:24 4.23 km (13.1 kph) +16m ahr:112 max:145
To Melvista Park with Rachel to watch Amy's hockey.
Cycling14:19 4.29 km (18.0 kph) +13m ahr:116 max:145
Back home from Amy's hockey with Rachel.
2 PM
Cycling1:47:41 44.61 km (24.9 kph) +128m ahr:114 max:171
Rode with Matt from his house to the junction ice creamery to get an ice cream. Came back a more direct way.
Running53:26 9.73 km (5:29 / km) +113m5:11 / km ahr:130 max:145 shoes: Brooks Glycerin 15 Black
Run around Reabold while Liam had a lesson. Legs felt really heavy any time I went slightly uphill but found a good rhythm at times when it was flatter.