6km Recovery

http://connect.garmin.com/modern/activity/623424019

6km
31:03 (5:09)
71m gain

Along Manly Beach. Had massage straight after. Great spot to run, very busy on a weekday morning.

3x1600m T (2min rec)

http://connect.garmin.com/modern/activity/622800683

5:55.2 (3:42)
5:54.5 (3:42)
6:00.4 (3:45)

Probably would have been a touch quicker on road rather than grass. Still a bit fast for T pace. Need to get the legs freshened for the weekend.

10km Aerobic Base

http://connect.garmin.com/modern/activity/622385805

10.42km
53:51 (5:10)
211m gain

Really tired from work this week. Would have been happy with a half hr run, so pleased to get closer to an hour. Calves are really tight and need massage which is booked for Friday.

6km Recovery

http://connect.garmin.com/modern/activity/620850644

6.15km
36:00 (5:51)
117m gain

Easy. Tiny bit of blood apparent still, but not anything much.

22km Medium Long

http://connect.garmin.com/modern/activity/619907635

22.01km
1:42:04 (4:38)
150m gain

Way too hot out there. Says 21.1degrees at the start, but it would easily be pushing 27 in the sun coming back along pittwater rd. tried to get plenty of water in, but ended up peeing blood at the end. Haven't had that for a while - 2012 from memory.

Getting sore through the left leg too, need massage soon.

Weekly Total:
84.2km
6:53:14

Biggest volume in a while

15km Aerobic Base

http://connect.garmin.com/modern/activity/619176669

15.02km
1:09:14 (4:37)
22m gain

A moderate/higher end aerobic effort on hills around home.

7km Recovery

http://connect.garmin.com/modern/activity/618794611

7km
42:25 (5:59)
136m gain

Work exhaustion. Lucky to get out for 40mins.

8km Recovery

http://connect.garmin.com/modern/activity/617477310

8.05km
44:34 (5:32)
141m gain

Very easy running. Feel fairly, good just a bit tight through the quads/flexors.

2x10min + 2x5min Tempo

http://connect.garmin.com/modern/activity/616930493

10min: 2.56km (3:55)
2min recovery
10min: 2:57km (3:54)
2min recovery
5min: 1.25km (3:59)
1min recovery
5min: 1.29km (3:53)

Solid, hard on fairly tired legs.

98km in the last 7 days, 132km in last 10 days. Need to take it easy for a few days

12km Aerobic Base + 6km Recovery

AM:

12km Aerobic Base
53:17 (4:26)

Higher end effort, more like a M pace run


PM:

6km Recovery
34:17 (5:42)

Tough on a diet of lollies and coffee.

Very rare day of doubling.

10km Recovery

http://connect.garmin.com/modern/activity/615244473

10.05km
54:08 (5:23)
174m gain

Very tired legs today. Hip flexors are shot.

28km Long Run

http://connect.garmin.com/modern/activity/614522190

28.01km
2:20:27 (5:01)
746m gain

Hilly long run. Tired legs from yesterdays tempo. Fairly tight through the left hip flexor and quads were hammered. Need to foam roll more. Garmin says 746m elevation, Strava says 568m.

10km Tempo

http://connect.garmin.com/modern/activity/613971180

10.01km

39:31(3:57)
99m gain

Striders 10k course. Just 31 seconds off my 10k PB from last year. Bit of a head wind on the ups, its a very subtle up and down. One of those big ass cruise ships cam right through the heads as I got up there. Pretty impressive sight. 

Thought I might have been able to go under 39 but didn't have it in me.

Penguin habitat apparently

7km Recovery

http://connect.garmin.com/modern/activity/613519052

7.01 km

Distance

40:12

Time

5:44 min/km

Avg Pace

129 m

Elev Gain

Exhausted after a late/early.

7km Aerobic Base

http://connect.garmin.com/modern/activity/612765514

7.28 km

Distance

34:09

Time

4:42 min/km

Avg Pace

127 m

Elev Gain

Windy day, legs feeling better than they have in a while probably due to the lack of running and no real quality.

8km Recovery

http://connect.garmin.com/modern/activity/611336924

8.02 km

Distance

45:26

Time

5:40 min/km

Avg Pace

Very easy, but legs a bit tired.

26km Long Run

http://connect.garmin.com/modern/activity/610411880

26.11 km

Distance

2:02:45

Time

4:42 min/km

Avg Pace

200 m

Elev Gain


Haven't run this long in a while. Saw the sun rise over the ocean. Great conditions. Needed to stretch out a few times.

6km Recovery

http://connect.garmin.com/modern/activity/608639935

6.31 km

Distance

33:11

Time
5:16 min/km
Avg Pace

Returning after a few days off with a cold. Felt ok, usual tiredness post work, bit of a sore throat still. A little tightness anterior tib on the left - need a good roll out

18km Medium Long

http://connect.garmin.com/modern/activity/605471913

18.02 km

Distance

1:29:04

Time

140 bpm

Avg HR

392 m

Elev Gain

Second consecutive medium long. This one a lot hillier. 40km in two days is unusual for me, but trying to squeeze in some longer efforts given the lack of quality. Wore the HRM for the first time in months and I don't enjoy it, although interesting to see data. Particularly HR on the hills compared with HR at 4:08 pace on the flat (higher HR uphill at 5:30 pace). Legs are tired as is par for the course these days.

Weekly Total:

Running: 73.09km (6:07:37)

22km Medium Long

http://connect.garmin.com/modern/activity/604732282

22km
1:46:41
4:51min/km
262 elevation gain

Good run with a couple of people. Easy running, with a bit of pace towards the end. Cooled off at Freshie.

13km Aerobic Base

http://connect.garmin.com/modern/activity/603595481

13km
1:09:37
5:21min/km
225m elevation gain

Just had to get out and roll. Legs are fatigued. Bush pit stop. having a rest day tomorrow. Maybe race Saturday or just easy running - can't decide.

8km Recovery

http://connect.garmin.com/modern/activity/602919611

Distance:	8.00 km
Time:	41:38
Avg Pace:	5:12 min/km
Elevation Gain:	140 m

Super tired. Had to have a break at 4k.