Thursday
Nothing in the morning so got the guilts and headed out after work, originally scheduled as a recovery run I decided to extend it a little :)
Down to the Lane Cove Weir and back, but at a pretty good clip, upping the tempo a couple of times in the park to catch other runners ahead. When I got back close to home I decided to do some strides on the oval opposite our house and knocked out 6 x 100m on slightly tired legs.
Stats
Distance : 12.6km
Time : 1:00:31
Avg Pace : 4:48 min/km
Avg HR : 158
Friday
Originally scheduled for 2 laps of Quarry Rd but other committments meant that I had to run from home so I went out for a hilly tempo/fartlek session. Initially felt quite tight, especially in LH hammie/glut but eventually warmed up. The run was one of my stock runs down to the weir, then along the Striders 10km course taking the bike path under Lane Cove Rd. Weaving through to Macquarie Centre and then up along the Shrimptons Creek bike path to Quarry Rd, downhill back to East Ryde and then tacking on a trip down to Pittwater Rd so I can *enjoy* the 1km climb back home.
I really seemed to struggle a little, even after the glute eased up I also had a niggle in the usual rh top of ankle. Probably also as a result of last nights effort. Anyway I finished hard up the hill and did extra stretches etc.
Stats
Distance : 20.9km
Time : 1:44:46
Avg Pace : 5:00 min/km :)
Avg HR : 157
I was really soaked when I finished (from sweat) so it must have been humid. Also I did a post run weigh in and I was 73.9kg, about 1.5kg below my current median weight so some fluid loss for sure!
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