Sparkie's rundiary

When the alarm went off at 5:30 this morning, I was in two minds about whether to go running then, or save it for later in the day. Fortunately Louis had a coughing fit at exactly that moment, and by the time I'd finished checking on him, I was in auto-pilot, and headed out the door. Why 'fortunately'? Well, for the benefit of those in London/Dublin right now, the mercury hit 39 in Wahroonga this afternoon!

A repeat of last week's 4.5km half marathon pace/1.5km easy/1.5km 10km pace session, with 1.5km either side for warm-up/cool-down. The first 4.5km was a bit quicker than last week (16.20 vs 16.47), with a lower average HR (162 vs 166), and at 3:37/km was heading into 10km pace. The 1.5km 'faster' leg was a bit slower than last week (5:33 vs 5:24), but this was due to a little lapse in concentration, rather than any real difficulty with the pace (169 vs 173 ave HR). Disappointed to have dropped off the pace on the second hard section (3:42/km), but felt pretty strong the whole way. Apologies for all the numbers, but it's how my mind works...

Fairly hard training on most days is starting to leave my legs feeling a bit niggly, so some extra emphasis on stretching and supplemental training at the moment. Tough session tomorrow, and as it is on the track, I can't knock it over at 5:30 before it heats up.

Took Louis to the pool this afternoon - the child has no fear, jumping from the side of the 50m pool (one of those old ones where the edge is about 50cm above the water) into the water repeatedly, and then complaining when you didn't get him back on the edge quickly enough to do it again!