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.