12km Aerobic Base

http://connect.garmin.com/activity/452474455

Distance:	12.11 km
Time:	1:00:48
Avg Pace:	5:01 min/km
Elevation Gain:	199 m

Rainy day, didn't want to go out, felt tired. Got out there and felt quite good and comfortable. Usual left post tib/ankle business. 

17km Medium Long

http://connect.garmin.com/activity/452003871

Distance:	17.10 km
Time:	1:30:01
Avg Pace:	5:16 min/km
Elevation Gain:	269 m

Easy pace, average HR of 73% - so it felt like a pretty easy run. Ankles usual niggle now.

4 x 1000m (2min recovery)

http://connect.garmin.com/activity/451531275

Distance:	11.20 km
Time:	56:48
Avg Pace:	5:04 min/km
Elevation Gain:	123 m

3:41

3:39

3:44

3:47

Legs feeling a bit heavy. Hard work. 

9km Aerobic Base

http://connect.garmin.com/activity/451103896

Distance:	9.01 km
Time:	46:58
Avg Pace:	5:13 min/km
Elevation Gain:	192 m

Hilly, warm, midday run. Need to get the left calf hammered again.

8km Recovery

http://connect.garmin.com/activity/450413906

Distance:	8.03 km
Time:	46:41
Avg Pace:	5:49 min/km
Elevation Gain:	117 m

Super easy, hopefully regenerative, run. 

25km Long Run

http://connect.garmin.com/activity/449548649

Distance:	25.05 km
Time:	1:58:11
Avg Pace:	4:43 min/km
Elevation Gain:	158 m

Wasn't feeling great. Left leg tight and had some discomfort post tib and eventually ITB areas. Just dragged my ass through. Just a difficult run. Made up for it with pancakes and ben and jerry's ice cream post run.

Weekly Total:

Running: 78.99km (6:37:22)

Hiking: 5.43km (1:37:00)

Lots of hills. Did a bit more walk/hike than that - 5.8 yesterday, 2.6 Wednesday - but didn't put them on the garmin.

12km Aerobic Base

http://connect.garmin.com/activity/448902919

Distance:	12.26 km
Time:	1:03:41
Avg Pace:	5:12 min/km
Elevation Gain:	174 m

Feeling a bit dead legged.

7km Tempo

http://connect.garmin.com/activity/448471069

Distance:	7.02 km
Time:	28:30
Avg Pace:	4:04 min/km
Elevation Gain:	54 m

Back in Sydney to what feels like winter in comparison. Went to the Bay run, haven't been there for ages. Went out late at 10am. HR a bit high averaging at 90% max. Good to get a faster run in the bank. Everything felt ok, bit of a twinge right ankle at the end, a twinge left shin. Both went away. See how it feels later.

King Georges track is looking in good nick, nice fresh lines, green and mowed beautifully. 

12km Aerobic Base

http://connect.garmin.com/activity/447920392

Distance:	12.00 km
Time:	1:06:23
Avg Pace:	5:32 min/km
Elevation Gain:	437 m

Ground out 12k - possibly the most humid of all the days. Got some brief drizzle, had been raining overnight. Minimum temps are about 24 - 25 degrees, so no real cool weather. Lots of hills for my last run. Legs were heavy.

8km Aerobic Base

http://connect.garmin.com/activity/447472335

Distance:	8.13 km
Time:	42:10
Avg Pace:	5:11 min/km
Elevation Gain:	205 m

Slightly less heat and hills (I think I did one less than yesterday), but equally humid.

8km Aerobic Base + 5km Hike

http://connect.garmin.com/activity/447005289

Distance:	8.01 km
Time:	44:59
Avg Pace:	5:37 min/km
Elevation Gain:	249 m

Hamilton Island. Hot, humid and hilly. Very, very hot, humid and hilly.

Then later went for a hike up to Passage Peak.

Distance:	2.68 km
Time:	55:00
Avg Pace:	20:33 min/km
Elevation Gain:	248 m

Distance:	2.75 km
Time:	42:00
Avg Pace:	15:17 min/km
Elevation Gain:	92 m

This was with my in-laws, so no pace - but it was still tough. Worth it at the top for this; 

Passage Peak, Hamilton Island

22km Long Run

http://connect.garmin.com/activity/445676052

Distance:	22.01 km
Time:	1:47:53
Avg Pace:	4:54 min/km
Elevation Gain:	170 m

Super humid. Left ankle a bit niggly. Quads still very tired from the ride on friday.

8km Recovery

http://connect.garmin.com/activity/445155704

Distance:	8.13 km
Time:	43:22
Avg Pace:	5:20 min/km
Elevation Gain:	102 m

8km Recovery + 36km Cycle

http://connect.garmin.com/activity/444779781

Distance:	8.10 km
Time:	44:48
Avg Pace:	5:32 min/km
Elevation Gain:	90 m

Easy run with 5 sprints thrown in. Hit around 2:40min/km pace on a few of them with the fastest recording 2:32. Its just nice to see that my legs can actually go under the 3min mark. Feels completely different though, much more stiffness in the muscles to generate power. Normal relaxed strides probably only go to about 3:20 pace. Don't have any acceleration, so it takes me 100m before I hit that pace.

Left calf/post tib a bit tight again. Right pretty much normal.


http://connect.garmin.com/activity/444859700

Distance:	36.20 km
Time:	1:32:10
Avg Speed:	23.6 km/h
Elevation Gain:	647 m

Went a touch longer than planned. Lots of ups and downs. Great quality road.

West Head. What a god damn view!

2 x 2.5km Hill Circuits + 1500m Swim

http://connect.garmin.com/activity/444379312

Distance:	10.15 km
Time:	51:04
Avg Pace:	5:02 min/km
Elevation Gain:	183 m

Basically a 22min tempo/high tempo effort. Trying to emulate this: 

http://www.championseverywhere.com/hill-circuit-hills

Left leg a bight tight, right seems fine. Good session at the right level I think.

PM

1500m Swim @ Dee Why Ocean Pool

12km Aerobic Base

http://connect.garmin.com/activity/443972839

Distance:	12.08 km
Time:	1:00:00
Avg Pace:	4:58 min/km
Elevation Gain:	192 m

Felt pretty good, 98% again. Like running in a sauna today. Relatively hilly.

8km Recovery

http://connect.garmin.com/activity/443548949

Distance:	8.13 km
Time:	41:23
Avg Pace:	5:05 min/km
Elevation Gain:	129 m

Still some discomfort there in the ankle. Had some massage at Chatswood, hopefully loosens it up. Put the orthotics back in.

6km Recovery

http://connect.garmin.com/activity/443227916

Distance:	6.01 km
Time:	36:09
Avg Pace:	6:01 min/km
Elevation Gain:	178 m

Afternoon run, was almost going to take the day off. Flat Rock to the park and back. Not sure if its the trail, or if I just shouldn't have run - but the ankle is sore again. Much more so than it was after yesterday and all today.

20km Medium Long

http://connect.garmin.com/activity/442351252

Distance:	20.01 km
Time:	1:35:25
Avg Pace:	4:46 min/km
Elevation Gain:	164 m

Feeling close to normal. Got a bit tired and left leg tightened up. Saw the Tiger squad out for their long run - good to see a group of runners around who look strong and know what their doing. Ran in Adios, no orthotics.

Weekly Totals:

Running: 63.80km (5:21:07)

Swimming: 1.1km (21:39)

Cycling: 14km (39:40)

Hiking: 11.66km (3:19:33)

Despite the injury this week I managed to get a moderate amount of running done. Should be ok now I hope.

10km Aerobic Base

http://connect.garmin.com/activity/441494831

Distance:	10.03 km
Time:	46:55
Avg Pace:	4:41 min/km
Elevation Gain:	182 m

A bit of an effort, but feeling quite good (in the ankle at least). Legs were a bit dead. All those bloody Furbers Stairs at Katoomba yesterday - and I only went down! Another physio session today and I think that I will be good to go again. Haven't been using orthotics this week - am confused - ran without - got injured, ran with - got injured. At least the shoes fit properly without the orthotics so at the moment thats what I'm doing.

8km Aerobic Base

http://connect.garmin.com/activity/441034447

Distance:	8.15 km
Time:	41:49
Avg Pace:	5:08 min/km
Elevation Gain:	103 m

Basically the same as yesterday. First 800m feels fine then it grabs a bit, feels ok, feels tight. Not painful, just restricted.

6km Recovery

http://connect.garmin.com/activity/440603808

Distance:	6.33 km
Time:	33:06
Avg Pace:	5:14 min/km
Elevation Gain:	81 m

Much better than the last two days. Had a bit of soft tissue work done. Felt restricted and not 100% at times, occasionally felt pretty normal. Felt like I could have run for another few km.   Been binging and put on weight already.

5km Recovery

http://connect.garmin.com/activity/440185277

Distance:	5.13 km
Time:	29:12
Avg Pace:	5:41 min/km
Elevation Gain:	53 m

Same, same. Tight feeling more than anything painful. Seems too medial to be achilles, will see physio soon.

5km Recovery + 1000m Swim

http://connect.garmin.com/activity/439815741

Distance:	5.01 km
Time:	28:01
Avg Pace:	5:35 min/km
Elevation Gain:	14 m

Dropped the car off at Brookvale to get windows tinted. Ran at Curl Curl around the oval, no real pain, just a sense of tightness and not completely free. Walked from Curl Curl to Dee Why pool (about 3 and a bit km's) via the headland trail, swam for 20mins (1000m) did a 100m Swim Sprint in 1:39, then walked back to the car shop via Pittwater Rd (about 3k).

One of the ovals down there looks like it could be great for a bit of barefoot running.

2000m Swim

40min in the pool which is pushing the limits boredom wise.

Left calf/ankle pulled up really badly yesterday - basically the same as what happened to the right 3-4 weeks ago. Can feel a bit of swelling, so lots of ice - day off and see what happens. Annoying as I had massage/needles on wednesday so shouldn't have been tight.

Monthly Totals:

Running: 346.72km (29:46:18)
Cycling: 11km (33:47)
Swimming: 5km (1:41:13)

Total: 32:01:19

More swimming than I've done in the last 4 years and a big monthly running total despite picking up an injury and having 5 days off.