11km Aerobic Base

https://connect.garmin.com/modern/activity/912957821

11.02km
51:53 (4:43)
43m gain

Had hoped it would be easier - felt tired. Legs weren't great.

5km Tempo

https://connect.garmin.com/modern/activity/911985119

5.01km
20:48 (4:09)
23m gain

First tempo in a while! Strangely enjoyable

12km Aerobic Base

https://connect.garmin.com/modern/activity/910753898

12.05km
58:59 (4:54)
128m gain

Would have liked to do more but couldn't today.

Weekly Total

47.33km
4:06:16

5km Recovery

https://connect.garmin.com/modern/activity/909846264

5.03km
30:31 (6:04)
21m gain

just finished a run of three night shifts. Slept for 3 hours then slowly shuffled through this.

8km Recovery

https://connect.garmin.com/modern/activity/907009028

8.04km
42:42 (5:19)
75m gain

Easy going. Went bush for a few hundred metres. Felt comfortable.

4x(2x200m+1x400m)

https://connect.garmin.com/modern/activity/906058573

41.4 (3:27)
42.6 (3:33)
1:29.5 (3:44)

42.6 (3:33)
42.2 (3:31)
1:27.4 (3:38)

42.3 (3:32)
41.7 (3:29)
1:25.7 (3:34)

42.5 (3:33)
42.2 (3:31)
1:26.0 (3:35)

Another great spring morning - about as good as I can go I think with the short work. Foot sore before and after but felt fine during the workout.

12km Aerobic Base

https://connect.garmin.com/modern/activity/905086858

12.21km
1:00:01 (4:55)
142m gain

Nice morning to be out in the foothills. Little bit sore through the top of the left foot - not used to backing up after a 16k run at the moment.

16km Medium Long

https://connect.garmin.com/modern/activity/903727364

16.02km
1:16:47 (4:48)
111m gain

Probably as close to feeling back to fitness as I have been for a long time. Legs were pretty tired toward the end, but was great to feel comfortable at a relatively ok pace for a while.

Weekly Total

47.38km
3:51:45

11km Aerobic Base

https://connect.garmin.com/modern/activity/900066142

11.03km
49:41 (4:30)
72m gain

Set out with some conviction to hold 4:40 pace but ended up speeding up and doing 4:20s for a few km which then blew me up. I would say close to tempo pace at 4:18 - 4:22. Quite warm out there today.

On the one hand I'm happy that I can still run a few km at 4:20 pace, on the other - thats slower than what I ran a marathon five months ago.

10km Aerobic Base

https://connect.garmin.com/modern/activity/898958510

10.03km
50:30 (5:02)
106m gain

Feeling a bit better.

4x4min (3min recovery)

https://connect.garmin.com/modern/activity/897921040

1.01km (3:59)
0.99km (4:02)
0.99km (4:04)
0.99km (4:03)

Felt pretty rough - thought I may have been a tad faster. Legs are pretty tight. Probably felt yesterdays run.

10km total

11km Aerobic Base

https://connect.garmin.com/modern/activity/896504047

11.01km
51:06 (4:39)
60m gain

Been a while since I've had a nice flat run. Aimed to at least go sub 5min pace. 4:30s felt ok for a while - trying to take it as it is. Beautiful spot - haven't been down for a long time.

Weekly Total

Running: 45.22km (3:55:46)

Was hoping for 50 - 55km - but nights killed my legs.

6km Recovery

https://connect.garmin.com/modern/activity/891796966

6.01km
33:55 (5:39)
57m gain

Slow and slower after work. Just an 8hr shift. Its great outside - flowers are blooming, blue skies...

14km Aerobic Base

https://connect.garmin.com/modern/activity/890471553

14.01km
1:12:05 (5:09)
118m

Feels long and tiring. Quads are sore. Nice morning.

4x3min (3min recovery)

https://connect.garmin.com/modern/activity/889117848

Was actually supposed to be 4x4 - glad it wasn't I'm bloody exhausted as usual.

790m (3:47)
770m (3:55)
750m (3:59)
740m (4:03)

Cant even do 800m reps in 3mins... shit

11km Aerobic Base

https://connect.garmin.com/modern/activity/885204617

11.18km
1:02:00 (5:33)
255m gain

Legs, in particular the quads, are toast. Wanted to knock out an easy, flattish 12 - 14k trail run, but got to the trail head to find a sign and barrier saying the track was closed because of falling rocks. Pfft.. headed down about 700m before find a serious looking barricade warning of danger DO NOT ENTER, and decided I didn't want to be the guy on the news that had disobeyed two lots of signs to get killed by a falling rock.

Struggled along and eventually ended up on the synthetic fields for a bit. Quite strange, its rubber and astro turf. Ended up with tiny bits of rubber inside my shoes. Will be good for intervals I think.

8x400m (400m recovery)

https://connect.garmin.com/modern/activity/884279235

1:27 (3:39)
1:26 (3:36)
1:26 (3:36)
1:31 (3:48)
1:29 (3:42)
1:29 (3:44)
1:31 (3:48)
1:29 (3:42)

Hard work, not quite ready for it.