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!

7km Tempo

http://connect.garmin.com/activity/94866780

7km Tempo

4:23
4:26
4:33
4:23
4:33
4:26
4:26

Same lower limb discomfort as last time I did this session. Gotta work out what I'm doing to cause this when I run at this speed on concrete.

Have logged 75km for the week which is my highest volume week ever.

7km Tempo

http://connect.garmin.com/activity/93036204

7km Tempo
Splits

4:19
4:19
4:27
4:21
4:21
4:26
4:28

Avg Pace: 4:23min/km

Was aiming to hold 4:21 pace throughout which was bloody hard work - especially as there was another killer headwind at points which made it feel like I was running against a wall. Had really sore lower limbs, particularly left front shin. Probably shouldn't have run after getting a massage earlier in the day. First real tempo run for the year.

13km Tempo

http://connect.garmin.com/activity/86745370

Another run where I said to myself as I set off that I'd be happy to take it easy and didn't. Went pretty hard, but could tell that I should have had a bit more to eat during the day (more than just a big chorizo and egg breakfast at 8:30 - ran at 14:00. Started to feel a little bit of tightness on the top of foot, but really happy to be running again. Looking forward to a good long run next week and some intervals.

5km Tempo Run

http://runkeeper.com/user/adrianmiles/activity/22412212

24:25
Avg Pace: 4:52 min/km

First run in my new Nike LunaRacers which felt really nice. Maybe I should be a little ashamed of myself, but I actually really liked having a bit of cushioning! Compared to the Free's that I have been running in these are a lot more 'snug' but are a little lighter and a lot softer underfoot. I probably dont have the same proprioception as I would, but then I dont feel as much of a muscular shock through my lower legs either. Anyway, the real test will be on the weekend when I try do 16km.

Maybe its the novelty of new shoes but I just felt comfortable and when my runkeeper app said the first km was under 5min I thought I'd have a hit at a tempo run instead of the easy km's that I had planned. Good run with some impressive (for me) sub-5min splits.