Sunday's long run finally got to 30K's - 30.8 to be precise, in 2:12. Nice comfortable run, some good climbs around Essendon + the usuals (Somerville Rd. Bridge, Harris St, Bunbury St, Edgewater Blvd) and it only really got to be hard work just beyond the hour mark. Felt pretty knackered afterwards and not taking my gels may have been both a help and a hindrance. Went for a massage later in the day and the massueur found some spots...he worked on those spots...it hurt...a whole stack, but there's some tenderness on my upper inner calf which is rearing its head again, and he did an absolute number on it.
Saturday I stayed inside as I was doing some work for school, so I did a tempo session on the treadmill. 10 minutes of warming up, 30 minutes of effort and 10 minutes of cooling down.
The effort went as follows: 5 @ 16.0 km/h, then in .2 km/h increments for each subsequent 5 minutes, so the last 5 minutes were done @ 17 km/h. 12.5 kms of running.
The upcoming week should be interesting, with a music festival and a city gig, plus the return of school, the candle need only burn at one end, as the small folk return the week after, and my life then gets turned upside down.
108 kms for the week...baby steps, baby steps.
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