Run, Bike, River
Bike ride: 16.0 km
Distance: 7.75 km
Time: 41' 18"
Rate: 5' 20" per km
Bike ride: 12.0 km
Weather: sunny to start, then cloudy, cool, temp 13 degrees, humidity 70%, NW wind at 13 kmph
Week: 45.6 km
May: 191.3 km
Year: 1925.95 km
Yesterday was an active rest day, so as I needed to go to the bank and to work, I rode the bike. Cheaper and easier than driving, burning calories instead of fossil fuel. Nice day, good easy ride.
Today, was a very short comfortable run just to keep moving. The run was around the back of Calwell to Theodore and home, about as flat as possible I could find when you live near the top of a hill. Just to aid the recovery, I jumped on the bike to ride down to Pine Is to stand in the cold water for 10 minutes. The sun had disappeared and the temp seemed to drop a few degrees, not all that warm to start and now much cooler. Easy ride home.
Easy afternoon packing and going over the list of what I need to take. For all the runners in the Canberra half marathon on Sunday, weather forecast very cool, I have packed the sunscreen, afternoon forecast about 24 degrees.
Speedygeoff, I have a technical term question on running. My Runner's World "Complete Book of Running" page 151 describes speed training. Question is - my speed work at the oval, is it tempo running or "cruise intervals"? I run 10 laps at tempo pace, then have a short break for a drink, change directions and away I go again. Mostly the running time is near an hour, the book describes tempo as " a steady pace but lasting only about 20 minutes". Cruise intervals are " run at tempo pace but broken into three to six repeats with brief rest periods between them". Just a technical term question, whatever I do seems to work for me, and good fun. I like this session almost as much as a real long run.
Ewen, I didn't see your name on the half marathon start list, in fear of being out sprinted by Strewth in the last 100 metres.
Carbo loading today, nothing else can be done now, just get to the start line. Will blog the result on Monday night, if all goes well, a bit of a story, if not, won't be much to tell. Thanks for those that wrote to wish me good luck.