20km Medium Long

http://connect.garmin.com/activity/242067425

Distance:	20.11 km
Time:	1:39:05
Avg Pace:	4:56 min/km
Elevation Gain:	570 m

Nice run on Lower Colo Rd. Longest since injury. Felt like I was mostly taking it reasonably easy, except for the big ass incline at the end of the road before turning around. Think I saw a female lyre bird, definitely saw a male lyre bird which was pretty cool. Saw 7 roos - a group of three and a group of four - different types I think.

Its a cool run on a dirt rd that undulates mostly and takes you through a few different landscapes.

Misty morning on the Colo

Weekly Totals: 

Running 54.57km (4:39:26)
Strength: 53:37

A bit of work running with a few more big hills, a tempo and a fartlek/interval day. Abs are still sore from Thursdays workout.