27km Long Run + 25km Cycle

http://connect.garmin.com/activity/196767453

Distance:	27.06 km
Time:	2:08:20
Avg Pace:	4:44 min/km
Elevation Gain:	178 m

Avg HR:	150 (80%)
Max HR:	166 (89%)

Good run today, felt solid holding 4:40's for the majority of the run. Calves are tight and felt it badly when I hit one of the two small hills I ran up. Blister issue, right foot under the crease of the big toe which I have to solve. Had taped the ball of the foot because last week I felt like I was developing a huge hot spot. Better, but I think the tape has folded the skin and caused a blister. Not sure. Saw a record 9 runners out and even had a quick chat to a triathlete out training for the Canberra Half Ironman. No nutrition apart from a bottle of water.

PM:

http://connect.garmin.com/activity/196826416

Distance:	25.46 km
Time:	57:38
Avg Speed:	26.5 km/h
Elevation Gain:	283 m

Headed on down to the M7 bike path for a spin.

Weekly Totals:


Running: 72:46km (5:55:11)
Cycling: 36.98km (1:27:31)

Total Time: 7:22:43

An extra 6km above what was planned. A bit of a shuffle with days to accomodate fatigue. No gym work this week which is not good. Have to try harder to get in there tomorrow. Knee seems fairly good. Have a bit of a stiff left achilles/calf.