Tuesday, December 31, 2013


Yearly Totals:

Running: 2726.83km (228:48:36)
Cycling: 1228.26km (52:08:02)
Strength: 15:46:34
Hiking: 9.69km
Kayaking: 3.2km

440 more km run than in 2012
529 less km ridden than in 2012
16hrs less strength work than 2012

Set PR's across each distance;

5km: 18:56
10km: 39:00
City2Surf: 59:19
Half Marathon: 1:28:27
Marathon: 3:10:04

Just looked back at my goals for 2013 and realised I did not accomplish any of them. Funnily enough not that concerned. Would have been nice, but these things happen. 2014 will be hard to train well with a new full time job that involves shift work and a lot of stress.

Will be happy to run without major injury and set more PR's. Would love to go under 3hrs in the marathon.

12km Aerobic Base

Distance:12.04 km
Avg Pace:5:20 min/km
Elevation Gain:301 m

Fairly easy run along Flatrock Trail and Lyrebird Track. Probably 5k single track with some rough stuff, and 4k wide fire trail - the rest road. Really liking this run even if it is slow going on the single trail - the water views are worth it. Last run of 2013.

Monthly Total:

Running: 315.82 (27:01:14)

Monday, December 30, 2013

10km Recovery

Distance:10.02 km
Avg Pace:5:40 min/km
Elevation Gain:154 m

Trail on Perimeter Track and Smiths Creek Track. Somehow managed to tweak my quad though. Some rocky going, but mostly pretty good quality - few mt bikers, a horse, a wallaby and a dead bandy snake. 

Sunday, December 29, 2013

24km Long Run

Distance:24.01 km
Avg Pace:4:55 min/km
Elevation Gain:229 m

Around Narrabeen Lake. Really nice track, including some rainforest sections on dirt. Pretty windy. Ran for about 3k with a guy down from Qld. Longest run in a while.

Narrabeen Lakes. Looks calm, but was damn windy.

Rainforest section

Weekly Total:

Running: 86.43km (7:13:00) 

All without orthotics - bit niggly lower limbs, but not too much of an issue at this stage.

Saturday, December 28, 2013

Curl Curl Parkrun 5k

Distance:5.03 km
Avg Pace:3:46 min/km
Elevation Gain:13 m

Wasn't sure if I was going to do this, started feeling a bit off last night. Woke at about 6 and decided I might as well. just over ten mins drive from here which is pretty good.

Went out too hard with a 3:37 first km - ended up in 2nd place for about a k and a half then lost it and dropped back to about 6th I think. This is an 'official' PR which is at least something - although one second under the time trial from a few weeks back and no where near the 18:45 that was a Garmin PR in 2011 (maybe not so accurate). 

Rounds out the year with PR's for 5km (18:57), 10km (39:00), Half Marathon (1:28:27) and Marathon (3:10:04).

Thursday, December 26, 2013

Wednesday, December 25, 2013

8km Tempo

Distance:8.01 km
Avg Pace:4:01 min/km
Elevation Gain:25 m

Good hard Xmas effort. Richmond lowlands, Bostons. Avg HR of 89% - over reached a bit and ended the last kms with a 92-94% max HR.  

Tuesday, December 24, 2013

7km Recovery

Distance:7.02 km
Avg Pace:5:13 min/km
Elevation Gain:75 m

Drizzly, only a few hours sleep but felt quite good.

Monday, December 23, 2013

14km Aerobic Base

Distance:14.09 km
Avg Pace:5:22 min/km
Elevation Gain:311 m

First few kms on Flat Rock Trail which is 6min pace trail, then through Davidson Park about 1k on road, then Lyrebird Trail which is like a flat wide dirt road for about 2km. So 7k off road. Humid. No orthotics, Bostons.

Saturday, December 21, 2013

6km w/3k Trail + 6km Recovery

Distance:6.12 km
Avg Pace:6:48 min/km
Elevation Gain:157 m

Decided to have a look at some more trails behind here, just have to shift the attitude and not worry about pace or time and think of it as a good way to strengthen the ankles and do some softer running. Pretty rough going in parts, rocky and corroded. Still - did a 4:08 last km (downhill on road) because I enjoy that more. 

Ran without orthotics in the Adios. I bought a size smaller in the Bostons and with the orthotics they don't fit well either - pretty much all shoes don't fit well around the heel. The adios felt really light without them too. Will just see how it goes.

PM: 6km Recovery

Distance:6.34 km
Avg Pace:5:10 min/km
Elevation Gain:77 m
New Bostons, no orthotics. 

Friday, December 20, 2013

10km Aerobic Base

Distance:10.04 km
Avg Pace:5:24 min/km
Elevation Gain:236 m

The intention was for a good 14 - 16km, but I took the Bostons out and they gave me a blister on the heel. At 5k I turned back and took the trail. It is a pretty nice track, seem to sit at a reasonable HR despite only moving at 6min pace. Could be good for recovery I guess. 

Thursday, December 19, 2013

5 x (2x200+1x400)

5 x (2x200+1x400)

44.8, 42.2, 1:27.1
43.5, 43.6, 1:24.5
43.2, 43.1, 1:25.3
45.0, 41.2, 1:23.7
43.4, 44.9, 1:30.3

A workout from the Daniels' plan, deceptively hard. Wasn't really planning on doing any running today, had a rough day - car is dead blah.

I do enjoy this kind of workout though - and it makes a 4:15 km feel quite cruisy at the end. Ran in Hagios. Would like to do this workout on the synthetic track at Narrabeen some time.

Wednesday, December 18, 2013

6km Aerobic Base

Distance:6.03 km
Avg Pace:5:01 min/km
Elevation Gain:71 m

First run with the 620. Usual afternoon/after work run - hot, tired etc etc. Bit of soreness in behind the left shin.

Tuesday, December 17, 2013

7km Recovery

First time not tracking via gps in over three years. Really tired and glad I got out, stomach probs at the end.

310 is completely dead and full of water 620 is on its way.

Monday, December 16, 2013

9km Aerobic Base

Looked at some more trails around Narrabeen. Too narrow and snakey and rocky as usual, so just headed around the lake which was much more pleasant. Two k at around 4:08 at 4:03 for a bit of effort.

Post run went to Collaroy pool, did two laps and my arms were dead - as was my Garmin which apparently is no longer waterproof. Guess I've got an excuse for getting the 620 now.

Sunday, December 15, 2013

20km Long Run

Distance:20.07 km
Avg Pace:5:13 min/km
Elevation Gain:259 m

Dee Why to Manly. Really slow walk first km through single trail along the coast from Dee Why - on the map I thought it may have been an actual path. Didn't really have the motivation to get out today. Wasn't prepared to go any longer than 20 today, although I would have liked to get in 24. I've never seen so many cyclists (and people in general) out - its very different from the past two years of solitary running.

Did get to have a dip in the Dee Why ocean pool at the end which was really, really good.

Dee Why

Weekly Total: 

Running: 65.43km (5:39:30)

This week was 1080m in elevation gain, whilst last week was 748m  - so much hillier running and thats reflected in the average pace. Should be good for strength and get me a bit fitter.

Saturday, December 14, 2013

9km Aerobic Base

Distance:9.01 km
Avg Pace:4:53 min/km
Elevation Gain:128 m

Tried to put in a bit of effort. First run this week that has been under 5min pace. Really tired.

Friday, December 13, 2013

13km Aerobic Base

Distance:13.01 km
Avg Pace:5:13 min/km
Elevation Gain:217 m

Hit a couple of sections of trail that slowed my right down to a power walk again. Had a look at the top section of Manly Dam track which is not suitable for decent running. I think the hills will make me stronger - my legs felt tired today. Five strict pull ups on the rings and a swim to finish.

Thursday, December 12, 2013

6km Recovery

Distance:6.32 km
Avg Pace:5:16 min/km
Elevation Gain:109 m

Another crazy busy day at work and 6+ hours on the feet. Just took this really easy, not too hot, bit of a breeze, heels are getting irritated by ill fitting shoes.

Wednesday, December 11, 2013

10km Aerobic Base

Distance:10.01 km
Avg Pace:5:21 min/km
Elevation Gain:202 m

Cut through some trail but was super rocky and slowed me to walking pace, decided to come back on Warringah Rd which was a nearly 2k slog uphill. Felt reasonably good considering another busy day on the feet - partially getting used to it and also the sea breeze and shade around here makes it much easier (so far).

Tuesday, December 10, 2013

7km Recovery

Distance:7.01 km
Avg Pace:5:10 min/km
Elevation Gain:164 m

Hot and hilly. Got to have a swim post-run which was excellent. 10 pull ups on the rings.

Sunday, December 8, 2013

21km Long Run

Distance:21.01 km
Avg Pace:5:07 min/km
Elevation Gain:322 m

Just couldn't get any quicker today. Another great morning weather wise though. Achilles started to tighten and some other weird areas flaring.

Saturday, December 7, 2013

13km Aerobic Base

Distance:13.02 km
Avg Pace:4:53 min/km
Elevation Gain:171 m

The Saturday loop. Very pretty morning, crisp and cool. Still the same old calf issues. Saw some baby miniature donkeys and kangaroos.

Friday, December 6, 2013

5km Time Trial

Distance:5.01 km
Avg Pace:3:47 min/km
Elevation Gain:5 m

Have been thinking about this: In 2011 I ran a 3:31:31 marathon and a garmin 18:45 5k, this year I ran a 3:10:03 marathon and only just dropped under 19min for 5k today. Just don't have the high end speed and fitness apparently.

Nice cool day today with a bit of wind around, but pretty good conditions. Good to get a hard run done.

Thursday, December 5, 2013

8km Aerobic Base

Distance:8.15 km
Avg Pace:4:47 min/km
Elevation Gain:94 m

Didn't feel like getting out there - too windy, too tired - but forced myself out and am glad I did. Legs aren't feeling great, but it was a crazy, windy run which ended with a full rainbow from north to south. Moving to the beaches this weekend.

Tuesday, December 3, 2013

6km Recovery

Distance:6.01 km
Avg Pace:5:12 min/km
Elevation Gain:66 m

Seriously hot still at 5:30pm. 3k away from the sun and 3k back into it. Was going to have a day off because I probably need it, but get antsy without exercise. I think its 15 consecutive days now - longest streak in a while.

Monday, December 2, 2013

6km Recovery

Distance:6.01 km
Avg Pace:5:56 min/km
Elevation Gain:69 m

Very slow, legs are beaten up after the last few days. Quite sore through the left achilles/calf/peroneus area. Beautiful morning to be out in the mountains.

Push ups: 14 14 10 10 10 5 (63) Getting harder.

Sunday, December 1, 2013

23km Long Run

Distance:23.00 km
Avg Pace:4:49 min/km
Elevation Gain:350 m
 Nice morning for the first day of summer. Trying to hold better form, upper outer quads are feeling it, calf is substantially better though. Felt good until the last two km. Very nice to be out there.

Weekly Total: 

Running: 80.68km (6:38:14)

November Totals:

Running: 267km (22:27:52)