Running1:28:16 18.87 km (4:41 / km) +75m4:35 / km ahr:152 max:168 shoes: New Balance Zante v3
11.3k Easy
3k Steady (4:06min/k)
3k Tempo (3:42min/k)
1.5k Jog
Did the half marathon course at cruisy pace then did the faster running once the route hit the waterfront. Lots of ice so was pretty careful at the start, felt ok cruising through the first bit, legs a little unresponsive after last night. Felt good when I started the effort, had a gel as well for race practise, was easy to pick the pace up on the way back as it was a tailwind. Going to have to be pretty lucky not to get a solid headwind for 14km of this race.
Another good week ticked off despite the food poisoning. One more week at 70km to make sure I'm recovered and then I'll bump it up to 80km for the next 3 weeks before tapering.
Running57:41 12.74 km (4:32 / km) +169m4:15 / km ahr:166 max:192 shoes: New Balance Zante v3
14min Tempo (3:40min/k)
2min Jog
12min Tempo (3:38min/k)
Did it around the Logan park loop, definitely went a too fast for my current fitness, even the dodgy garmin HR monitor knows I went too hard. Felt ok, nothing special but legs turned over alright. Just need to chill out alot more next time.
Running1:04:02 11.29 km (5:40 / km) +248m5:07 / km ahr:140 max:160 shoes: Inov8 Trailtalon 275
Cruise up Leith valley and back down through Ross Creek, saw Brooke, Bill and Nigel so run with them for a bit then down cannington and back to uni. Feeling fine.