10km Aerobic Base Run

http://connect.garmin.com/activity/172709743

Distance:	10.27 km
Time:	51:59
Avg Pace:	5:04 min/km
Elevation Gain:	138 m

Somehow had it in my head that I'd get at least a medium long run in but woke up tired and not feeling great still. Eventually headed out the door mid afternoon for a brief 10k. Legs don't feel great and generally don't feel strong. Have lost a kilo at least this week. Funnily enough I can't lose weight when I'm pushing 10 hrs of exercise a week. Anyway - am sitting at about 69 (ish) kg. Once I'm healthy I'd say that will pop up to 70 again. I actually would like to be at about 67-68kg - could stand to lose the paunch. If I cut out all the shit food it might be a possibility. Not sure how likely that is though.

Weekly Totals:


Running: 18.28km
Cycling: 9.61km

Total time: 2:33:21

Was hoping to get two consistent months of training done but this last week just knocked me out. Should have been hitting 300+ km for the month but instead am at 245km, not awful, but not what I wanted. Out of my control I suppose.

8km Aerobic Base Run

http://connect.garmin.com/activity/172324236

Distance:	8.01 km
Time:	41:00
Avg Pace:	5:08 min/km
Elevation Gain:	96 m

First run after an entire week with a gastro virus. Up at 4:30am to 6am again for the 5th consecutive night with abdo pain. So slept until 9am then ran late - a bit warmer and humid than I would like. No heart rate data and had intended to be taking it pretty easy, but still ended up with a couple of sub 5min km's (not super fast, just faster than easy pace). Calves felt tight.

First run in the new Adidas Adios 2 - wiggle edition so they are fluro yellow.

Adidas Adios 2

They feel flatter but stiffer. Still felt light and fast when I put them on. I think they will be good. Like the way the look.

9.5km Cycle

Took the bike out for half an hour to turn the legs of. No effort, definitely couldn't have run.

Gastro

Hate getting sick, this week has been wiped out by a gastro virus. Abdominal pain + diarrhea and muscle aches. Freakin awful. Have been camped out in fron of the TV last few days and my body is all stiff and sore. Trying to rehydrate properly today.

Will try ride up and down the street for a bit today, might need the adult diaper though... Hopefully will be up for a jog tomorrow. 

So far have wiped 30k off this week, cant be helped but really wanted to have two very consistent months strung together. At least its not through injury, and probably only two missed days really.

30min Yoga

Downloaded a yoga vid and tried to do some. Pretty poor effort. Actually feel pretty ordinary today, legs pulled up ok, but did about a 400m jog and felt pretty tight - particularly calves.

The new Adios 2 arrived today. Will run in them tomorrow I guess.

29km Long Run

http://connect.garmin.com/activity/170396775

Distance:	29.03 km
Time:	2:23:05
Avg Pace:	4:55 min/km
Elevation Gain:	152 m

Avg HR:	152 (82%)
Max HR:	170 (92%)

About 50-100m visibility today. Really happy with how I felt, although I reckon I've got tendonitis behind my right knee. Had the Easy Tiger massage which loosened it right up but still some stiffness there. No gels or anything, just put a little bit of sea salt in my water bottle (600ml).

Drank an oral rehydration salt mix that people usually use when they have diarrhea to see if that helps recovery. Jogged 8min pace for about 300m while drinking in, not much of a stretch after though. Ice bath, 600ml espresso milk, compression tights.

Weekly Totals:

Running: 85.45km
Cycling: 14.09km

Total Time 8:44:05

Really need to get more structured strength work going again, have lost my mojo there. Laid off the cycling this week, partly because I don't have a light at the moment and it has been dark when I get home. Happy with the volume of running - have to stay patient and not try and push the pace too much.

10km Recovery Pace Run

http://connect.garmin.com/activity/169997934

Distance:	10.08 km
Time:	57:48
Avg Pace:	5:43 min/km
Elevation Gain:	97 m

Avg HR:	136 (74%)
Max HR:	150 (81%)

Felt pretty flat and tired. Not the most inspiring run doing out and back over 2k. Really foggy and didn't want to risk being near/on the road. Stomach felt ordinary as well so cut the run short by 1k and didn't do any strides. Did 6k yesterday which wasn't intended so don't mind dropping a few km today.

14km MTB + 6km Trail Run

http://connect.garmin.com/activity/169811555

Distance:	14.09 km
Time:	1:24:57
Avg Speed:	10.0 km/h
Elevation Gain:	594 m

Headed up to Mt Irvine Rd which is the tail end of the Willy to Billy (Mt Wilson to Bilpin) bush run. Had no idea what to expect. First part of the rd is beautiful - nice and graded but straight away downhill. After only about 500m I started hitting some seriously rough sections of rock. Lots of water and a few deep-ish puddle along the way down. Made it down to the creek which has a bridge crossing - went a little bit further up the hill then turned around and came back. Seemed steeper on the Mt Irvine side as well as having completely different vegetation - heaps more ferns and more rainforest like the Katoomba area.

There is a 50m drop off to the right

Waterfall

Left, darker side is Mt Irvine side

Bowen Creek

http://connect.garmin.com/activity/169811558#

Distance:	6.17 km
Time:	33:40
Avg Pace:	5:28 min/km
Elevation Gain:	206 m

Wasn't intending to do this at all but had headed down for a look at Mountain Lagoon for no reason other than to take a look. Drove a few hundred meters down a fire trail where I saw a car parked at a signpost. Should have unpacked the bike and cruised down so I could have seen how far it went. Nothing spectacular, but a fair bit of up and down and not too rough. Apparently the Gosper ridge trail heads out to the Colo river and has some good views of the valley.

Beginning of the T3 trail

I'm actually not a massive fan of being out in the bush alone. I have a pretty awful phobia about snakes which sometimes has the anxiety levels pretty high. I'm also not crazy about dropping down for kilometres and then having to climb hard back out, preferring to run at a decent pace.

18km Aerobic Base Run

http://connect.garmin.com/activity/169476547

Distance:	18.03 km
Time:	1:32:36
Avg Pace:	5:08 min/km
Elevation Gain:	285 m

Avg HR:	151 (82%)
Max HR:	179 (97%)

A hilly effort through the fog.

About 6:30am before heading out.

6km Recovery Pace Run

http://connect.garmin.com/activity/169174023

Distance:	6.07 km
Time:	35:34
Avg Pace:	5:53 min/km
Elevation Gain:	72 m

Avg HR:	136 (74%)
Max HR:	150 (81%)

Nice wet morning. Calves are a bit sore, rest of legs are tight and took a bit to warm up. Fun being out in the rain. Apparently it will be raining a fair bit for the next couple of weeks.

Followed up with some minor strength stuff:

2 x 30+30 Backwards leg with resistance bands
2 x 30+30 45 degree back leg with bands
1 x 10+10 Single leg bridges (count of ten hold)
1 x max plank hold

16km w/ 8km @ HMP

http://connect.garmin.com/activity/168879982

Distance:	16.07 km
Time:	1:16:25
Avg Pace:	4:46 min/km
Elevation Gain:	72 m

Avg HR:	158 (85%)
Max HR:	173 (94%)

Once again I ran too hard and was more like a LT pace run rather than half marathon pace. Ah well..
Splits; 4:24, 4:23, 4:29, 4:24, 4:23, 4:24, 4:21, 4:29. Happy with that. Avg HR was probably around 89-90% which is a touch high. Wouldn't be doing a half quite at that pace yet. Ran in the hyperspeed so took a bit to get them comfortable. Wore one pair of socks and just moved around a bit - after about an hour started to feel hot spots.

20km Aerobic Base Run

http://ridewithgps.com/trips/593848

20.10km
1:42:47

Avg Pace: 5:07min/km

Stupid Garmin decided to destroy the record of todays run! Its basically 3.5k undulating, then 6k downhill with a bit of flat at the bottom then uphill, undulating. The ride I did on monday which was the pretty much the same route said around 300m elevation gain.

Would have been interesting to see the splits because there was mostly sub 5s all the way down and then 5:05 to 5:30's coming back up. 10k back was average 5:13 pace, which is not too bad considering its 6 k of uphill running.

Weekly totals:


Running: 62.31km (recovery week)
Cycling: 49.52km
Strength: only did 1 yoga session which was crap. Have just been using the resistance bands a couple of times this week - nothing structured.

Time: 8:26:10

Still feeling a bit fatigued - hit a few hills this week. Complete rest day tomorrow.

6km Recovery Pace Run + 10x100m Strides

http://connect.garmin.com/activity/167694360

Distance:	6.01 km
Time:	33:20
Avg Pace:	5:33 min/km
Elevation Gain:	67 m

Avg HR:	143 (77%)
Max HR:	154 (83%)

Beautiful autumn morning, but damn humid.

Then did the strides I was supposed to do earlier in the week.

http://connect.garmin.com/activity/167694367

:23.5	0.11	3:34
	:21.1	0.10	3:30
	:21.6	0.11	3:17
	:20.9	0.10	3:25
	:20.9	0.11	3:13
	:20.6	0.10	3:17
	:21.9	0.10	3:31
	:19.7	0.11	3:07
	:20.4	0.10	3:25
	:21.2	0.10	3:23

30km Cycle

http://connect.garmin.com/activity/167434308#

Distance:	30.40 km
Time:	1:18:27
Avg Speed:	23.3 km/h
Elevation Gain:	357 m

Beautiful, but kinf of cold, ride down to the Lowlands. Was clear up here but really foggy down near the river. Love this time of year.

13km Aerobic Base Run

http://connect.garmin.com/activity/167160724#

Distance:	13.02 km
Time:	1:12:08
Avg Pace:	5:33 min/km
Elevation Gain:	423 m

Avg HR:	152 (82%)
Max HR:	177 (96%)

Ran down the end of Comleroy in the Wollemi National Park. Haven't run down here since February last year, and am still somewhat undecided whether it should form a regular run. It basically 2k flat, 2k down hill, 2k back uphill and then flat for a bit then back - so 4km of uphill running at 90+% HR at about 6 - 7min k's.

Comleroy Rd, East Kurrajong

Funnily enough, out in the middle of nowhere I bumped into another runner whom I had seen before in K'jong. This time we had a bit of a chat for about ten minutes and turns out running is his life and profession! Runs - http://www.runnerstribe.com/ crazy. Fit and freakin' lean. Maybe catch up with him around the place sometime. Def need to get in touch.

8km Recovery Pace Run

http://connect.garmin.com/activity/166849074

Distance:	8.01 km
Time:	47:17
Avg Pace:	5:53 min/km
Elevation Gain:	80 m

Avg HR:	136 (74%)
Max HR:	154 (83%)

Legs felt awful. Hopefully will be better tomorrow.

13km Aerobic Base Run

http://connect.garmin.com/activity/166533841

Distance:	13.01 km
Time:	1:08:37
Avg Pace:	5:16 min/km
Elevation Gain:	189 m

Avg HR:	144 (78%)
Max HR:	167 (90%)

Much colder morning today, around 10c. Just tried to run by feel and take it pretty easy. Legs are tired from Sunday and am feeling a bit tender around the ITB on both sides. Need to stretch and roll. Felt pretty good overall though, fairly easy effort.