6 PM
Running warm up/down 15:00 [3]
shoes: Adidas adistar ride
Warm up from home through Churchill Park, down Hartland and across the field then down to where the track off the beach into Tahuna torea starts - it's pretty much exactly 15 minutes :)
Running tempo 16:00 [4]
shoes: Adidas adistar ride
Tempos are so brutal! But so beneficial as well. I was meant to do a tempo yesterday, but went orienteering instead, so I though I would do the tempo today because a) I wasn't too tired and b) I have done so little speedwork lately that I thought this would be good preparation for sprint the bay. In my experience, I actually do quite well in the few days/week after I have done tempo sessions.
So I ran at a higher intensity through Tahuna torea, along the track to Pt England, then the track out to Taniwha, then ran up Taniwha a bit. But then after 16 minutes I gave up :( But I'm not too upset about it, it was still a very intense 16 minutes and will be good for me. It is nice to see that I could still produce some speed if I want to, and I was quite a lot faster around the tracks than when I usually run here.
Running warm up/down 19:09 [3]
shoes: Adidas adistar ride
Continued back home up Taniwha, down Roberta and around Riddell Rd. This was actually quite a tough "warm down" and I kept up a good pace. It felt like the tempo session had made me feel stronger rather than exhausted - it's always nice when that happens.