16km Aerobic Base

http://connect.garmin.com/activity/299471505

Distance:	16.02 km
Time:	1:16:21
Avg Pace:	4:46 min/km
Elevation Gain:	252 m

Be happy if the weather stays like this morning for a while. Ran in the Adistar Boost, bit clunky and sweaty, but mostly ok.

5km Recovery

http://connect.garmin.com/activity/299027563

Distance:	5.03 km
Time:	27:22
Avg Pace:	5:26 min/km
Elevation Gain:	65 m

Not in the schedule but needed a very light run to clear the head and shake out the legs before a long day at uni. Getting acupuncture this afternoon again.

2 x (6x400m w/1min rec)

http://connect.garmin.com/activity/298629747

91.3, 88.4, 88.1, 87.2, 88.0, 87.0

82.6, 85.6, 86.4, 85.6, 85.3, 82.1

I enjoy this kind of session. Bit tired, late night/early-ish morning, busy afternoon at work. Knee was shit when I woke up, got the tape on and rolled the adductor and medial quads - seemed to feel better. Tried to hold a pace that was 'comfortably hard' not vomit worthy. First rep was messed up cos I pressed a wrong button.


Have been disturbed by the Boston explosions like everyone else. Fucking shit.

Jeff Hunt came 8th in 2:14:xx (I think) which is fucking awesome. Top ten at Boston.

Wet day at the track

16km Tempo

http://connect.garmin.com/activity/297464795

Distance:	16.16 km
Time:	1:06:14
Avg Pace:	4:06 min/km
Elevation Gain:	115 m

3 weeks ago ran this in 1:07:45. Felt pretty good, a bit too fast to start with (trying to chase the 3:30 boys) and thought I might have blown up, but got in a good rhythm and managed to hold it until the last little bit.

Knee taped and felt good, could feel the hip being a bit tender but no problem. Very light week, but two good quality sessions. Managing the niggles.

No water at home so no ice bath. Had to have a bird bath outside.

Weekly Totals:

Running: 60.23km (4:43:13)

Second lowest week since coming back from injury in february.

10km Aerobic Base

http://connect.garmin.com/activity/296591344

Distance:	10.01 km
Time:	46:40
Avg Pace:	4:40 min/km
Elevation Gain:	42 m

First run in the adistar boost. Feel pretty good, a bit chunkier than what I have run in the past. Got a blister on the end of my third toe, left side which I used to sometimes get with the old adios. Immediately felt tha my foot kind of 'hung over' the base of the sole. They also seem to make my feet pretty hot which could be a problem.

Taped the patella on the left side which seemed to make a bit of difference. Felt unfit and tired. Was running a touch too hard.

16km Aerobic Base

http://connect.garmin.com/activity/296199438

Distance:	16.01 km
Time:	1:18:37
Avg Pace:	4:55 min/km
Elevation Gain:	258 m

Left hip, right knee. All starting to fail.

4x2km w/2min recovery

http://connect.garmin.com/activity/295506397

Split Time Distance Avg Pace Summary 1:01:29.1 13.01 4:44 1 12:14.6 2.11 5:48 2 7:43.9 2.00 3:52 3 2:00.0 0.32 6:11 4 7:49.8 2.00 3:55 5 2:00.0 0.31 6:29 6 7:54.2 2.00 3:57 7 2:00.0 0.30 6:34 8 7:47.6 2.00 3:54 9 2:00.0 0.25 7:55 10 9:59.1 1.71 5:51

This is a tough session. Did it on a grass 300m oval. Worked today, crap sleep last night. I think I achieved what I needed to with this. Right knee is a bit problematic. Acupuncture tomorrow. Left calf actually felt pretty good. Just grippy behind the knees.