Running warm up/down 13:10 2.16 km (6:05 / km) ahr:115 max:133 shoes: Solar Glide Black and Orange
Warm up initially with Amy then with Rachel then a bit more on my own including a few drills and strides at the end.
Running race 20:38 4.97 km (4:09 / km) +3m4:08 / km ahr:152 max:161 shoes: Solar Glide Black and Orange
Tried to do this one as fast as I could. Thought I would run with Liam for the first few km but as soon as we hit the path he started pulling ahead and I didn't want to go any faster so I let him go. A guy in a bright pink shirt came past me early and looked likely to hold a strong pace. Initially I thought he was going too fast but I closed up a little when I passed another group and then settled into a rhythm behind him. Liam probably had about 100m on me at the turn but on the way back I could see he was struggling a bit, running with his hands on his hips at times, and I was staying to edge closer. Coming around the cove I thought I could probably catch him but knew he wouldn't let me past. I pulled up next to him with about 200m to go but he immediately lifted a bit and then left me for dead up the final hill. Satisfied with the effort, paced it well, but still a bit disappointed to be so slow even though it was exactly what I expected. Feeling motivated to try to get back under 20 for the moment, not sure how long it will last.
Running warm up/down 6:16 1.04 km (6:02 / km) ahr:127 max:139 shoes: Solar Glide Black and Orange
Went back out to find Amy and run the last bit with her. Didn't continue much further because my left heel was getting a little sore.
Running49:51 10.07 km (4:57 / km) +94m4:44 / km ahr:134 max:158 shoes: Brooks Glycerin 16 Grey
Steady run over to Shenton turf via Perry Lakes which turned into a build run as I tried to get the average pace down under 5min/km by the end. I was still a bit over 5 with 1k to go at the bottom of the Lemnos St hill so had to push it pretty hard up the hill.
Running36:49 6.0 km (6:08 / km) +11m6:05 / km ahr:114 max:133 shoes: Saucony Ride
Shorter easy run with Matt this week because he is trying to let his sore knee get better. I felt really good tonight, probably because Matt got here a bit early, before I had time to eat dinner. A bit sore around the heels but not as bad as it usually has been with these shoes. I had decided to stop running in these shoes but had them on when Matt arrived and couldn't be bothered changing.