Another solid week in the bank

Just over 69kms this week plus 60km bike ride today.  My 18.4km "long run" yesterday took me 1 hour 27 mins so a couple of minutes faster then last week.  I got out a little bit later than I wanted to and as a result it was a bit was warmer than would have been ideal.

I am going to stick with the program/pattern that I have settled into again this week ie intervals Tuesday and tempo run Thursday before long run Saturday.  Forecast is for a very hot weekend so I can't afford to get out late on either day.

I may add a few kms this week by running a 12.8km bridges loop rather than just an 8.4km tomorrow morning.  I'm on leave this week so if it's not too oppressive weatherwise in the afternoons, I may try to get an extra bike ride in as well.  My time for my (what has turned out to be 60km) ride today was 2hrs 12mins which was the same as the week before last (but 4 mns faster than last week) and also included walking across the bridge across the Claisebrook inlet ( supposed to dismount there, I never do as it seems pointeless but it was crowded today).  The last two weeks I have been flying down Guildford Road but today there was a headwind so although I put in the effort, I think my pace was down.  Didn't have the same fun along the Freeway as I did last week but still worked hard.  Pleasingly my average heart rate was down so I must be getting some sort of cycling conditioning.  Now I just need to increase the pace, I think I need to do a bit less riding on winding bike paths and a bit more on either the roads or long straight bike paths such as along the Freeway.

All going well, I will try for a good hard run at Matilda Bay at the end of the month.  There is no way I will be in PB shape but it would be good to run faster than I did there last year (39.13).