6 x 120 sec hill reps

6 x 120sec hill reps w/ 2 min recovery

Again, as I can't pace myself my first rep was actually 1:39, next was 1:48, and then I think 1:52, 1:55, 2:00, 2:00. So the range in pace was 4:20min/km to 5:15min/km (380m).

These are so hard, and what makes it harder is that I have to have a reasonable pace to get back to the start in 2mins.

3.6km warm up, some dynamic stretches.
1k cool down jog.

10km Steady State

http://runkeeper.com/user/adrianmiles/activity/29914923

48:18
Avg Pace: 4:49min/km

Solid run at the back end of a cold. Had a two minute pause at the first km to cross the road, so really a 50min run. A bit on the fast side for me as I was floored by the end when it should have been a base run. Wore the Adios.

10km Fartlek

http://runkeeper.com/user/adrianmiles/activity/29543096

50:17
Avg Pace: 5:01min/km

Tough session. Am battling with a cold again (damn uni air-con) but forced myself out. Was supposed to do 6 x 90sec intervals, did five but then just hit the last km hard and did it in 4:14 which was good. Second 5km was about as quick as anything I've done this year. Wore the Adios and am loving them. Legs feel pretty decent too for a change.

Followed with 2km cool down jog.

Pool Running + 500m swim

30 mins pool running and a few laps.

Good to have a swim again - why haven't I been doing it regularly over summer?

6 x 90 second Hill Reps

I actually don't know how to pace myself properly yet - so my first hill (320m according to runkeeper) was done in about 75 seconds - a pace of 3:57min/km, whereas my last was probably 92 seconds - a pace of 4:48min/km. So the average pace was somewhere in between all that.

Warmed up with a 3km jog, did a few dynamic stretches (not enough) Intervals, cooled down with just 1km and some static stretches. Tough session and closest I've come to throwing up in a while.

10km Base Run

http://runkeeper.com/user/adrianmiles/activity/29189897

10.45km
1:04:50
Avg Pace: 6:12min/km

Ran in Nike Lunarfly's for the first time. A lot heavier than I'm used to but were ok - these are going to be my 'recovery' shoe - at least thats the plan. Legs are heavy and slow, had to pit stop at the doorless toilet. Pretty easy going overall. Tried to work some drills into the run - 'stiff legged run', which is extraordinarily awkward and 'no arms run' which is less awkward but works the abdominal muscles.

16km Base Run

http://runkeeper.com/user/adrianmiles/activity/28993656

1:23:40
Avg Pace: 5:15min/km

Ran in the Adidas in reasonably heavy rain. Ran about 2km trying to avoid major puddles before going into ankle deep water. Surprisingly this didn't cause any blistering issues.

Probably a bit fast for the given program, but I felt pretty solid so why not. A bit of soreness (as usual) Left calf, right hip flexor. I didn't take the iPhone because of the rain but was able to time myself against a few of the km markers on the Bay and was consistently around 5min/km for at least 5k.

Happy with this weeks training - first week of "Brain Training" I skipped yesterdays base pace run, but hit everything else. Looking forward to a spa and sauna tonight to aid recovery.

Logged 40km for the week which is a step up from the previous two weeks.