Slack in the mornings, means running in heat

A combination of early starts and just being plain slack meant that all my runs were done in the afternoons and a lot in the heat of the day. I hate this time of the year for Daylight saving. Shins have still been playing up as has left groin and right hammy, although the latter two have been more sore when lazing around as opposed to during runs

Overall happy with the week, even though the k's were down, long run was out and a combination of marathon pace and tempo were run instead.

Week in Summary 71k Avg Pace 4m48s

Tues 15k500m@4m55s Shins were extremely sore and I stopped at 3k for a while before continuing, the grass certainly made things easier and the run got quicker as time progressed .

Wed 8k500m@4m48s Included hills in the heat, went through whole bottle of powerade in that time.

Thurs 6k@4m58s Recovery run on the flat, very very hot, once again went through whole bottle of powerade.

Fri 12k700m@4m43s Run at lunchtime and the aim was to do 15min efforts with pace increasing on each one. Took a a break between efforts, so times are a lot better than if done as a continuous run.
3.05k@4m57s
3.12k@4m49s
3.22k@4m41s
3.3k@4m33s

Sat 10k800m@4m51s Fairly flat run although did incl a couple of hills, pace increased as time progressed

Sun 10k@4m21s Run on hilly course- Combination of marathon pace and tempo run, reason for this run being that I'm unlikely to do any races before Canberra and doing some quicker stuff was a good substitute. Quick break between each set and felt really great throughout and afterwards
4k@4m30s
4k@4m10s
2k@4m25s

Hope to up the ante with the k's this week as the temp becomes more normal, hopefully some intervals as well as a half marathon run at marathon pace run on flat course will be done.