Calwell Oval - 30 Laps in Lane 8
Distance: tempo: lane 8 = 30 laps = 14 km
Time: 61' 47"
Rate: 4' 25" per km
Distance: cool down: everywhere: 5.3 km
Time: 24' 37"
Rate: 4' 39" per km
Day distance: 19.3 km in 86' 24" at 4' 29" per km
Weather: sunny, temp 23-28 degrees, humidity 40%, light northerly
Week: 19.3 km
Jan & Year: 97.3 km - 5/6 days at 19.46 km per run day
Ran long and hilly yesterday for 35 km so recovery must have been alright overnight. The water in the river has lost it's coolness but it still is a benefit. So is getting 10 hours of sleep. Easy night at work so no need to wind down when I got home at 11: 30, straight to sleep.
Rode the mountain bike down to the oval, called those couple of kms the warm up. Grass is still in good shape so I ran bare footed again. No one else about so I decided to run in lane 8, wider than Ewen's as I intended to be slower than I have been using lane 3. The closer to lane 1, the faster you need to go. Lane 8 has much gentler curves but has a greater slope down into the bottom corner, bit more uphill.
Tried to be consistent at just under the 4'30" pace with a couple of kms a bit quicker when the wind dropped out. Felt good with no ill effects from yesterday, ran the warm down easy watching the distance to stay close to that magical 20 km per day figure. So far, so good. Nice day out and about, rode the bike home.