49:18, 10.0K. First time on Bowen since January & pre-injury. Expected it to be tough, cool weather helped with the time, but no fluidity in the legs, however reasonably happy with a solid sub-40. Bowen 8K- 38.36.
AP1 58, T 2oC, H 75%. HR 144/162 - Activity/28418668
Splits: 5.45, 19.40, 18.58, 4.53
1:21:28, 15.5K. Blue dots after Bowen, bored with running on Conduit – ok but perhaps not as fast paced on trail. Back still painful and very sluggish to start with, second lap of Bowen more like it, but not in mood to push any harder. HR 135/151. Activity/21722536
Splits: (Bowen) 19.23, 18.36. (37.59 8K)
49:05, 10.5K. Starting to wonder if there may be a more serious problem with the legs, still heavy and sluggish. Probably too many long runs/races recently – will persevere although avoiding long runs until Lantau KOTH unless the problem worsens. Today not that bad, but just not the power there that I would like – but an improvement from last two days. HR 141/154. Activity/21272615
Splits: Bowen 1st lap – 19.33, 2nd – 18.56. (Tot 8k – 38.29)
1:16:17, 15K. Another great day for running even despite legs at only 80% recovered, but pace not so bad on Bowen although up & down hills problematic. Tired by the end section although and pace slowed dramatically, but again felt the better for the workout. HR 142/152 (HR monitor erratic at start) Activity/20851988
Splits: Bowen 1 – 19.00, 2 – 18.51 (37.51)
47:11, 10K. Hard but not too hard apart from last half K of Bowen to try and get sub 36 – narrowly failed but pace too slow on outward lap. Need to rest up now before KOTH on Sunday, maybe an easy 8k or so Thursday and then 2 rest days, legs need them anyway as sluggish. HR 144/168. Activity/20603837
Splits: Bowen 1 – 18.19, Bowen 2 – 17.46. 8K 36.05
1:01:26, 13K. Not really that fluid, legs a little tired and unable to hit top gear, second lap much better although and an overall seasons best – but there is at least another minute to come of this I feel. HR 149/160. Activity/20318436
Splits: Bowen Lap 1 – 18.35, Lap 2 – 18.06 (36.41)
1 (3pm) 55.04, 8K. Easy run from Caine Road, legs a little tired but ok at easy pace. HR – wonky? Activity/19843888
2 (11pm) 49.53, 10.5K. Steady pace on Bowen, quite happy since double up and a very hard weekend of training. Must not get carried away although and increase training too much! HR 139/146. Activity/19858564
Splits: Bowen 1 – 19.12, Bowen 2 – 19.39
1:17:16, 16K. Extremely sluggish and buildup in km really showing today. A slight improvement at the turn arounnd on Bowen and a well controlled second lap. Will be happy to have a rest day tomorrow before LSD Saturday. HR 136/147. Activity/19618006
Splits: Bowen 1 – 19.31, Bowen 2 – 18.36 (38.07), Escalator – 52.25, 13K – 1:03:46, QM – 1:11:27.
1:20:29, 16K. Been meaning to do this for a long time, take the 13K on to QM Hospital and finish in Kennedy Town. A very leisurely pace, almost too much on first leg of Bowen and had to up it slightly to stay under 20 mins for the first leg. Cool weather again and running is so easy. HR 133/148. Activity/19185442
Splits: Bowen 1 – 19.56, Bowen 2 – 19.11 (39.07), Escalator – 53.33, 13K – 1:05:45, QM – 1:13:42.
1:01:48, 13K. Nice cool day for running, Bowen steady pace throughout although would have liked to have squeezed the laps below 18mins. Hopefully we will graduate to this, would be nice to do a sub 36/35min Bowen before going to Macau half M. HR 135/154. Activity/18900148
Splits: Bowen Lap 1 – 18.35, Lap 2 – 18.23 (36.58)