24km w/ 13km @ MP

http://connect.garmin.com/activity/194393185

Distance:	24.02 km
Time:	1:52:14
Avg Pace:	4:40 min/km
Elevation Gain:	119 m

Avg HR:	162 (87%)
Max HR:	179 (96%)

Ouch. As usual went too hard with the marathon pace. My goal is 4:30 pace to hit a 3:10 at Sydney, might be optimistic but that is what I'll be training for.

Splits; 4:20, 4:19, 4:20, 4:21, 4:24, 4:20, 4:20, 4:24, 4:32, 4:22, 4:29, 4:27, 4:28. Avg Pace: 4:24

Didn't feel great before the run but still managed to get it done. It's actually at half marathon pace but I was struggling to hang on. Second consecutive week of training, knee taped and feeling pretty good.

Went for a very slow 5k ride with the wifey in the afternoon.

Weekly Totals:

Running: 60.07km
Cycling: 52.61km
Strength: 1:40:00

Total Time: 9:11:56