12km Aerobic Base

http://connect.garmin.com/activity/367729308

Distance:	12.08 km
Time:	55:38
Avg Pace:	4:36 min/km
Elevation Gain:	160 m

Needed to push the pace on this to remind myself I have some fitness after this weeks horror run of training. Quite a bit of steady downhill. Have never actually run this loop before. Nearly vomited on a cocktail of hill, cow shit, bush fire smoke and jasmine. Very, very close. Calf/achilles still shit. Shoes felt good (w/ orthotics).

13km Aerobic Base

http://connect.garmin.com/activity/366961517

Distance:	13.02 km
Time:	1:07:42
Avg Pace:	5:12 min/km
Elevation Gain:	185 m

Another tough effort after a day on the feet. Felt like I was running 4:45's and they were 5:30's. Another Red Bull day. Took the orthotics out and can feel my achilles area playing up. Had to take the torch out cos half was run in the dark. Tired and can't make the body move.

12km Aerobic Base

http://connect.garmin.com/activity/366449212

Distance:	12.10 km
Time:	59:29
Avg Pace:	4:55 min/km
Elevation Gain:	149 m

Needed Red Bull and chocolate to get through this. Had to work hard for every km. Stomach was gurgling around, sounds like a half filled hater balloon. But, got through it. 

9km Recovery

http://connect.garmin.com/activity/365895546

Distance:	9.03 km
Time:	47:33
Avg Pace:	5:16 min/km
Elevation Gain:	147 m

Very tired after a couple of night of very poor quality sleep and on the feet most of the day at the hospital. Its also an afternoon run, I had KFC for lunch and it was 22 degrees. Not pleasant.

First run in the Adidas Adios Boost. Feel good under foot, a bit softer than the adios 2. Probably a little lower toebox than the 2. Was getting a bit of friction on the right arch.

32km Long Run

http://connect.garmin.com/activity/364444712

Distance:	32.01 km
Time:	2:31:59
Avg Pace:	4:45 min/km
Elevation Gain:	338 m

Good solid long run, reasonably even pace, in the hills. Did the old school water bottle drop off last night so I didn't have to carry water. took a gel at 12k and another at 23k. Makes a huge difference. Felt quite good through the whole run, not like last week where I died badly at 26km. 

Absolutely beautiful morning, smoky and foggy down in the valleys and lowlands, big sun up over the horizon. good stuff. Got a month of placement in the hospital from tomorrow so will be interesting to see how I can train and work. 

Weekly Totals:

Running: 85.35km (6:58:56)

Cycling: 16km (38:26)

Surely I'll start losing some weight soon. Need to drop about 5kg.

6km Recovery

http://connect.garmin.com/activity/363859814

Distance:	6.01 km
Time:	30:22
Avg Pace:	5:03 min/km
Elevation Gain:	79 m

Put the orthotics in the Hagio and they felt pretty good, needed the extra cushioning. Am hoping the extra stretch on the calf my help (or it could worsen) it. 

12km Aerobic Base + 16km Cycle

http://connect.garmin.com/activity/363426746

Distance:	12.01 km
Time:	54:29
Avg Pace:	4:32 min/km
Elevation Gain:	39 m

Fairly solid tailwind out and headwind back. Was wondering why I was hitting 4:17 and 4:11 k's.

PM:

16km Cycle

http://connect.garmin.com/activity/363525203

Distance:	16.00 km
Time:	38:26
Avg Speed:	25.0 km/h
Elevation Gain:	138 m

Haven't been out on the bike for about a month and a half.

6 x 1000m w/200m recovery

http://connect.garmin.com/activity/362921023

4:00.0
3:55.9
3:49.6
3:49.7
3:47.6
3:46.6

Around 1:15 - 1:19 recovery. Very cold morning. Calf & hip flexor not good.

7km Recovery

http://connect.garmin.com/activity/362404536

Distance:	7.20 km
Time:	38:34
Avg Pace:	5:22 min/km
Elevation Gain:	82 m

Heavy legs after weird chinese massage yesterday. 

16km Aerobic Base

http://connect.garmin.com/activity/361881478

Distance:	16.12 km
Time:	1:23:18
Avg Pace:	5:10 min/km
Elevation Gain:	194 m

Legs weren't going to move any faster today. Beautiful, cold morning. Hip flexor tight, might go try to get a massage.

28km Long Run

http://connect.garmin.com/activity/360575263

Distance:	28.02 km
Time:	2:10:44
Avg Pace:	4:40 min/km
Elevation Gain:	179 m

Good run, about two minutes spent stopping for water and fixing the shoes. Probably pushing the effort a touch. Only got a small drink at 18k and then another better drink at around 20k, no gels. Started feeling very ordinary at 25k and then hit a hill which slowed me considerably. Hip flexors/quads were feeling pretty nasty.

Crystal clear day

Weekly Totals:

Running: 81.21km (6:44:08)

A pretty big step up in volume a couple of weeks at around 50-60km.

Have dropped back to the half at Blackmores Sept 22 and its just 8 weeks until Melbourne Marathon.

10km Aerobic Base

http://connect.garmin.com/activity/359553281

Distance:	10.06 km
Time:	49:35
Avg Pace:	4:56 min/km
Elevation Gain:	132 m

Feeling pretty heavy legged. Was up at 2:30 to see Zoe Buckman have a shot at the 1500m. Was a good effort. Brett Robinson tonight it the 5000m. Someone needs to take it out hard to flatten Farah's kick.

3 x 2000m w/400m recovery

http://connect.garmin.com/activity/359037178

	8:03.8	2.00	4:02min/km
	2:12.3	0.40	5:31min/km
	8:02.1	2.00	4:01min/km
	2:27.6	0.40	6:09min/km
	8:07.2	2.00	4:04min/km

Tough session, but seemed to have the pace right. Usual calf and hip tightness.

8km Recovery

http://connect.garmin.com/activity/358494759

Distance:	8.01 km
Time:	44:50
Avg Pace:	5:36 min/km
Elevation Gain:	100 m

18km Aerobic Base

http://connect.garmin.com/activity/357996813

Distance:	18.01 km
Time:	1:32:47
Avg Pace:	5:09 min/km
Elevation Gain:	213 m

Wasn't sure if I could handle a medium long run post city to surf, and feel ordinary for the first 5km but got into it and felt quite good. Starting to feel a bit more normal again.

City 2 Surf 2013

http://connect.garmin.com/activity/356790360

Tough, but good, day out. The hills shattered me and ended up with two stitches which I lost a bit of time on. At the beginning of the year I would have like to be hitting 56 ish, but given I'm only 6 weeks back running can't be too disappointed.

About 10 seconds slower up heartbreak hill than last year and a bit slower in the second half. Solid hit out which I hope I can absorb and keep training on from.

Well in to the pain cave

Weekly Totals:

Running: 56.30km (4:37:14)

6km Recovery

http://connect.garmin.com/activity/356115619

Distance:	6.02 km
Time:	33:48
Avg Pace:	5:37 min/km
Elevation Gain:	75 m

Not feeling very fit. Still struggling with the calf soreness. I don't see myself being able to get under 60mins tomorrow, but am hopeful it will be close.

4 x 1000m w/2min recovery

http://connect.garmin.com/activity/355705102

Distance:	9.00 km
Time:	43:40
Avg Pace:	4:51 min/km
Elevation Gain:	49 m

3:43, 3:43, 3:49, 4:03

Was going to do 6x1k @ 4min-4:15 pace but tried to show off to the middle aged personal training group. Way, way to quick and was exhausted after rep 3. Didn't think it worth the risk to do another two reps. Legs were feeling pretty shit and the calf was tightening a lot.

10km Aerobic Base

Garmin wasn't charged. Was going to do a 6 x1000m session, but probably for the best I didn't. Tried to put in a bit of effort for about 6k - but it felt hard. No idea of pace.

17km Aerobic Base

http://connect.garmin.com/activity/354147305

Distance:	17.08 km
Time:	1:30:01
Avg Pace:	5:16 min/km
Elevation Gain:	296 m

Hilly and windy. Legs heavy after Sunday's long run. Usual soreness in the calf. Fibula/shin ache comes and goes - mostly don't feel it running, but after. Today felt a bit during the run.

25km Long Run

http://connect.garmin.com/activity/352898757

Distance:	25.07 km
Time:	1:56:26
Avg Pace:	4:39 min/km
Elevation Gain:	149 m

Ran down on the Lowlands, a nice change from the hills and could get a little bit of pace. One little sip of water at around 19km. Felt fairly comfortable. Blister in a new spot. Legs usual tightness in calf.

Weekly Total:

Running: 61.22km (5:02:36)

7km Recovery

http://connect.garmin.com/activity/352341259

Distance:	7.07 km
Time:	36:49
Avg Pace:	5:13 min/km
Elevation Gain:	78 m

Easy run, really nice morning. Bit of a weird feeling at the old fracture site. Podiatrist has given me FHL strengthening exercises and have to try and get better neuromuscular control over the left big toe.

8km Recovery

http://connect.garmin.com/activity/351468185

Distance:	8.03 km
Time:	43:45
Avg Pace:	5:27 min/km
Elevation Gain:	202 m

Run up at the Heights. Calf is feeling ordinary. Hills hurt. Such a great view from up there across into the valley, but also at one little bit you can look back towards Sydney and make out the silhouette of the CBD.

Think I've taken this photo before.

Monthly Totals:

Running: 169.73km (14:35:26)
Cycling: 170.45km (7:35:36)