Running tempo 1:06:00 15.21 km (4:20 / km) +48m4:16 / km ahr:159 max:172 shoes: GT2000 Orange
13km at MRP + wucd Was 5 minutes late for a medium easy Ravens run, so decided on a racepace session. Felt good, and think i'm starting to get a handle on 4:15min/k. Was pretty shattered at the end though. left glute/knee quite tight/sore and had to pause 3k in to mobilise... i think from stopping&starting last night, and conditioning on Monday. Should be ok
3 days light on the running until halfmara on Sunday
7 PM
Swimming (LFTC Technique class) 1:00:00 [2] 0.7 km (1:25:43 / km)
Last week :( Key things - hand completely vertical at all times in the water after the catch. This means coming out of the water heel first, but keep elbow up. - when arms are at full reach they should be shoulder width, not crossing in front of my head.