MONDAY 3/11- BIKE- Full lap of M7 cycleway (3.00, 78K, 25kmh). Good ride for the first 65 or so k before I started to run out of gas. Hot day, well pleased.
TUESDAY 4/11- RUN- Track session at Glenbrook Oval (all in Nike Frees). 2k warmup, 5 x 100m strides, 3K tempo in 12.49 (4.16min/km), 2k warmdown, 8K total. Night run, repeating Sunday's session but noticeably quicker. Felt more efficient too. Happy.
WEDNESDAY 5/11- RUN- Low Gear Lane Loop. 5.6K, 30.28, 5.28min/km. Recovery run, felt pretty good.
THURSDAY 6/11- RUN- Railway Pde- Wilson Way- Boorea St- return. 7.5K. Felt very rough so eventually turned the watch off and shuffled back.
FRIDAY 7/11- MORNING- RUN- Track session at Tom Hunter Oval. 2K warmup (Nike Frees), 5 x 100m strides (barefoot), 6 x 400m (barefoot) in 94, 92, 88, 90, 90, 89, 2k warmdown. 7.5K total. Felt very rough but kept pushing. Not bad numbers in the end.
FRIDAY 7/11- NIGHT- RUN- Railway Pde- Wilson Way- Boorea St- Rusden Rd- return. 8.8K, 50.01, 5.41min/km. Felt pretty good actually.
SATURDAY 8/11- BIKE- M7 Cycleway- 39.5K, 25kmh. Dead legs today.
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