Running21:27 4.2 km (5:06 / km) +56m4:47 / km ahr:144 max:162 shoes: New Balance Zante v3
Running race 9:20  3.0 km (3:07 / km) +11m3:03 / km ahr:136 max:149 shoes: Nike Athletics Spike
3000m race. Some of the faster guys did the 1500m so thought I might have a crack at the win. Plan was to sit on Aaron as long as possible, pass him on the back straight with the tailwind and then hold on. Felt pretty bad warming up, legs still slugish and it was super hot. Felt much better after a few laps, pace was quicker than I expected, but felt cruisy. Did exactly what I planned to, passed Aaron with 700m to go and just kept increasing the pace all the way to the line. 2:59 lask km and 66 sec last lap.12 second PB, maybe would have been faster if I lead the race, feels good to win a race.
10,000m next weekend, probably a similar field as today plus a few more. Would be stoked if I could take it out, but not sure I can hold the pace for that many laps.
Running42:40 8.75 km (4:53 / km) +116m4:34 / km ahr:157 max:168 shoes: New Balance Zante v3
Warm down with Bella and Aaron and then a few more laps with Shireen to get some mileage.
Running1:11:23 16.35 km (4:22 / km) +79m4:16 / km ahr:155 max:186 shoes: Inov8 f-lite 195
Wanted to do this on the track, but forgot to check the schedule and school kids were all over it. Went down to the waterfront and did 4x2km with 2min jog recovery. Wasn't sure if I'd do 3 or 4, but felt good enough and got all four done. Plan was 3:30min/k, getting ready for Otago 10,000m champs.
Good session happy to get it done, will take a rest day later this week as I feel like training is almost getting on top of me. also want to run a good 3000m on Saturday.