13km @ Half Marathon Pace

http://connect.garmin.com/activity/110436912

13km @ Half Marathon Pace

4:44
4:44
4:49
4:40
4:49
4:47
4:47
4:45
4:42
4:44
4:44
4:44
4:42

Avg Pace: 4:45min/km
Avg HR: 157

A come down from Saturdays effort. Everything is a bit tight, a bit niggly and couldn't get into a good rhythm.

21.1km Time Trial

http://connect.garmin.com/activity/109586951

21.1km TT

1:37:50
Avg Pace: 4:38min/km

10km @ Half marathon pace

http://connect.garmin.com/activity/108679456

10km @ Half marathon pace

4:40
4:44
4:44
4:42
4:48
4:44
4:39
4:42
4:36
4:38

Avg Pace: 4:42min/km

Avg HR: 144 (Including warm up and cool down)
Max HR: 167

Legs are definitely tired. Felt like I was working hard today and wouldn't be sure if I could hold that pace for another 11k.

Off to get some soft tissue work.

12km @ Half Marathon pace & Uni commute

http://connect.garmin.com/activity/106602430

12km @ Half Marathon Pace (4:38min/km)

4:38
4:40
4:39
4:42
4:40
4:42
4:40
4:40
4:35
4:39
4:29
4:36

Today I felt like I may have actually been able to hold this pace for 21km - maybe a little less. Will do a 21.1k TT in about 2 weeks so that will be interesting to see what pace I can hold. Based on today I think 4:45's. Probably the excessive amount of carbs I ate the day before. Heel felt ok, bit sore at end of run. Went to acupuncture. Legs were very tired by the end of the day after this run and the ride.

Uni Commute

http://connect.garmin.com/activity/106698149
10.01km
Avg Speed: 17.6km/h

http://connect.garmin.com/activity/106698139
9.57km
Avg Speed: 19.2km/h

10km @ Half marathon pace

http://connect.garmin.com/activity/105059441

10km (14km with warm up/cool down)
46:20
Avg Pace: 4:38min/km

I don't think I would be able to hold this pace for 21.1km. I was aiming for around 4:40 which I'm happy to have held, but it seemed like hard work and I didn't feel like I'd be able to hold that pace. At least not today. So this run felt more like a tempo.

Had ART and needles in my calves. 75mm right through gastroc, soleus and into the post tib. Hurt a bit. Damien reckons I will feel pretty sore tomorrow from it which is why I trained almost straight after, probably not the best idea.

Got some slicks on the bike and it looks really cool and seems to ride nicely. Can actually stop now too!

8km Half Marathon Pace

http://connect.garmin.com/activity/103227708

Avg Pace 4:36min/km

10km @ Half marathon pace

http://connect.garmin.com/activity/101270215

45:53
Avg Pace: 4:35min/km

Was, of course, supposed to be taking it easy. I've hardly done any running this month. I had a 75km week, but the last two weeks have been at about 30km each. Looks like I probably have achilles tendonosis in my left calf. I've tried resting it, had three different therapists attack it last week and it still has been aching through the day badly. Started doing some eccentric stretches yesterday and ran ok. Had some on both sides in the front of the leg which happens when I push the speed.