Feeling very fresh generally at the moment and NO niggles anywhere. Needed to up the intensity for today and the next few weeks of most sessions. Need to get my tempo and medium long runs back under or at 4.15 per k pace. With that in mind wanted each rep to be under 4.15 (21.15 for 5k) and each to get faster. Ran 20.54/20.34/20.17 so very pleased.
Jogged back to King Georges Park with some heavy legs and seriously thought of not doing the planned fast lap of the Bay but I knew I needed to do it to complete the session. Wanted under 30 minutes and managed 29.33 with a solid effort all the way and no mad sprint at the end which might get the time but does not result is a solid effort for the whole run.
Then back home - collected Helen and walked the Bay on an cold and overcast morning then a mothers day breakfast up the road in Rozelle. Visiting family for the rest of the day.
Jogged back to King Georges Park with some heavy legs and seriously thought of not doing the planned fast lap of the Bay but I knew I needed to do it to complete the session. Wanted under 30 minutes and managed 29.33 with a solid effort all the way and no mad sprint at the end which might get the time but does not result is a solid effort for the whole run.
Then back home - collected Helen and walked the Bay on an cold and overcast morning then a mothers day breakfast up the road in Rozelle. Visiting family for the rest of the day.
3 comments:
Stay niggle free!
Ray - you were flying when I saw you this morning. Put all the pieces together (carefully) and Kempsey looks very good indeed. Catch up soon mate.
Good runs and no niggles make Ray a happy man!
Sounds like a perfect day...a solid run followed by breakfast with the mother of your children.
Hope you had a great weekend. See you at Gold Coast.
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