Central Coast 10km

http://connect.garmin.com/modern/activity/642036390

10km
38:28 (3:51)
42m gain

Weekly Total
Running: 67.48km (5:32:23)

Monthly Total
Running: 320.59km (26:37:56)
Cycling: 13km (43:49)

Included a half marathon PB at Homebush, and a 10k PB today - as well as two weeks of night shifts.

Already sweat about a litre before the start

7km w/8x25sec (1min)

http://connect.garmin.com/modern/activity/641444824

7.13km
40:03 (5:37)
153m gain

10km race tomorrow. Never feel particularly positive about what I can do. Hope to dip under 38, but probably more likely to be just over it.

10km Aerobic Base

http://connect.garmin.com/modern/activity/641008428

10.08km
52:12 (5:11)
185m gain

Around Blackwattle Bay and Pyrmont post-night shift. Felt tired.

6km Recovery

http://connect.garmin.com/modern/activity/640453342

6.01km
33:07 (5:30)
42m gain

3x1600m (T) 2min recovery

http://connect.garmin.com/modern/activity/639931087

1600m: 6:10.7, 5:59.0, 6:13.0

Tired post night shift. Hope to feel better on Sunday. Legs actually felt ok. Ran in flats which I didn't enjoy that much.

7km Recovery

http://connect.garmin.com/modern/activity/639365558

7.01km
35:05 (5:00)
70m gain

Post night shift, Niggle has returned.

14km Aerobic Base

http://connect.garmin.com/modern/activity/638786347

14.01km
1:06:55 (4:47)
113m gain

16km Aerobic Base

http://connect.garmin.com/modern/activity/637857435

16km
1:17:29 (4:50)
183m gain

Cruisey, early sunday morning run along Manly Beach. Earliest I've been running in months. Had some soft tissue work on friday and some taping and everything is feeling pretty good. Day 20 of consecutive running, haven't done that in a while.

Weekly Total

84.85km (7:07:57)

2x3km (1min recovery) + 4x200m

http://connect.garmin.com/modern/activity/637255984

3k: 11:15 (3:45)
3k: 11:33 (3:51)

200s: 39.3, 42, 42.9, 41.5


Real hard session. I guess feeling the heat and fatigue from the 20k yesterday maybe?

20km Medium Long

http://connect.garmin.com/modern/activity/636754195

20km
1:41:30 (5:04)
330m gain

Hot. Depleted by the end.

6km Recovery

http://connect.garmin.com/modern/activity/636345186

6.41km
34:01 (5:19)
84m gain

Ridiculously busy at work. Literally on the feet for 8 hrs. Buggered. Was going to rest, but needed the stress relief. Felt ordinary. But am now on day 17 of a running streak. Injury is the only way out of this madness.

8km Aerobic Base

http://connect.garmin.com/modern/activity/635800227

8km
42:40 (5:20)
214m gain

Calling this an aerobic run because of the hills, not the pace. Still have a niggly right quad.

6km Recovery

http://connect.garmin.com/modern/activity/635226206

6.03km
33:01 (5:29)
127m gain

About to fall asleep, but headed off for a run instead. Tired.

8x800 (2min recovery)

http://connect.garmin.com/modern/activity/634516063

2:51.3
2:56.0
2:55.0
2:52.1
2:57.9
2:55.0
2:58.0
2:57.7

Felt harder than it probably should have. Had intended to do 10k pace so this was closer to 5k pace. Feeling tired and very thirsty.

6km Recovery

http://connect.garmin.com/modern/activity/633669753

6.03km
35:50 (5:57)
100m gain

Happy enough. Would have liked another 10k today but am too tired after my brothers wedding. Was going to have a complete day off, but decided to go slow. Legs are as niggly as they have been in a while. Need to fit in a real solid massage soon.

Weekly Total

68.27km (5:53:21)

18km Medium Long

http://connect.garmin.com/modern/activity/632919991

18km
1:31:08 (5:04)
265m gain

Taped the right leg, felt a bit better but am tight on the left as well. Mostly felt ok until right near the end I felt a tweak.

12km Aerobic Base

http://connect.garmin.com/modern/activity/631919352

12.07km
1:02:33 (5:11)
247m gain

Back on the hills around home. Niggly right leg is annoying me.

5km Time Trial + 4x200

http://connect.garmin.com/modern/activity/631319110

5km: 18:09 (3:38)

200s: 38, 38, 40, 39

Ran at the Narrabeen Sydney Academy of Sport on the synthetic track. 5k PB, fairly accurate I think going on where I started and finished on the track. The 200s felt good. Right leg is niggly and concerning and so cut the cool down short. Went to Collaroy Ocean pool for a soak post-run. Would like to get under 18mins before the end of the year.

7km Aerobic Base

http://connect.garmin.com/modern/activity/630670958

7km
32:51 (4:41)
68m gain

Last of the night shift runs. Legs heavy and tired but just pushed and ended up with a bunch of sub 4:30min k's including a 4:13 last km. Little less tight today but still noticeable.

7km Recovery

http://connect.garmin.com/modern/activity/629997007

7km
37:29 (5:21)
72m gain

Feeling pretty tired after nights and getting quite tight and sore on the right side.

10km Aerobic Base

http://connect.garmin.com/modern/activity/629058686

10.06km
52:49 (5:15)
93m gain

Tired after night shift, Right hip and ITB getting tight.

Weekly Totals

Running: 67.17km (5:32:40)
Cycling: 13.01km (43:49)

10km Aerobic Base

http://connect.garmin.com/modern/activity/628364489

10km
49:39 (4:57)
180m gain

Have literally been up for 26 hrs prior to this run. Night shift on no sleep and dammit if it wasn't as busy as hell. Quite happy to get this done.

17km Medium Long

http://connect.garmin.com/modern/activity/627865106

17km
1:20:29 (4:44)
114m gain

Nice morning by the lake and out to Long Reef headland. Felt relaxed and easy at 4:34 pace which is nice. Have to be careful with the legs now.

13km Aerobic Base

http://connect.garmin.com/modern/activity/627279289

13km
1:02:28 (4:48)
174m gain

Queenscliff to Nth Head. Good run. Feeling tired.

12km Aerobic Base

http://connect.garmin.com/modern/activity/626680432

12.01km
56:16 (4:41)
90m gain

Feeling a bit sore still but pretty good. Might have tweaked a hammy when I had to jump a bit of work they were doing on the track. Felt relatively easy holding 4:30ish pace. Wasn't aiming to be running that pace. Looks like the main part of the bridge is over the creek now, maybe a few more months and there will be a pretty good 8k loop around the lake. Don't know why connect says the elevation is 180m and strava says 90m.

5km Recovery

http://connect.garmin.com/modern/activity/626210323

5.07km
30:59 (6:06)
164m gain

Very tired and sore.

13km Cycle

http://connect.garmin.com/modern/activity/625259562

13km
43:49 (17.8km/hr)
249m gain

Just ticking the legs over. Feel quite depleted today.

Run Sydney Half Marathon

http://connect.garmin.com/modern/activity/624656210

21.1km
1:23:23 (3:57)
190m gain

A PB - 57 seconds off of Blackmores. Not quite as pancake flat as I thought when coming up and over the inclines  multiple times. Pretty nasty headwind along the riverfront. Finishing on the track was good. Pretty much solo running. Ended up in 30th position, so not a huge amount of depth, but still nice to be up in that area of the race.

8km w/8x25sec

http://connect.garmin.com/modern/activity/623923490

8km
45:04 (5:38)
114m gain

Haven't been sleeping all that well this week and work has been busy. Gonna be an interesting day tomorrow. Plan is to head out at 3:59min pace and hold/kick a little in the last 5k if I can. Today its 25 degrees at 6:30, hopefully its 15 as forecast tomorrow.