5km Aerobic

https://connect.garmin.com/modern/activity/986945559

5km
26:31 (5:18)
41m gain

With the new year looming I am thinking much more about the year ahead and what I hope to do. Really would like to get into a regular habit of running and exercise. Probably can't realistically see any PBs falling in the next year or two.

6km Aerobic Base

https://connect.garmin.com/modern/activity/984690323

6km
29:30 (4:53)
46m gain

A somewhat harder effort after almost two weeks of no running. Tired, then picked up a cold which knocked me off for about 5 days, then weird shiftwork, babies, rain, hot weather.

 Plenty of excuses, but really just don't have the motivation right now.

6km Recovery

https://connect.garmin.com/modern/activity/974361532

6.01km
35:02 (5:50)
62m gain

Early.

10km Aerobic Base

https://connect.garmin.com/modern/activity/973908913

10.01km
50:38 (5:04)
54m gain

Run round the lake with Robbie

6km Recovery

https://connect.garmin.com/modern/activity/972950925

6.28km
36:01 (5:44)
110m gain

Slow before work

5km Recovery

https://connect.garmin.com/modern/activity/970727309

5.42km
31:56 (5:53)
112m gain

Starve says its 122m, garmin says 56m. I'm going with the higher because that can excuse some slowness. Was actually really tired and my legs are dead from four, yes four, consecutive runs.

7km Aerobic Base

https://connect.garmin.com/modern/activity/969470999

7.20km
36:47 (5:06)
87m gain

Humid and hilly. Into the pool afterwards.

9km Aerobic Base

https://connect.garmin.com/modern/activity/968566641

9.20km
44:56 (4:53)
23m gain

Manly. Struggling to even hold 4:30 pace.

8km Aerobic Base

https://connect.garmin.com/modern/activity/967718165

8.30km
40:01 (4:49)
71m gain

Narrabeen Lakes

November

Recording my runs here has become as sporadic as actually doing them.

A poorly sleeping baby, some illness and a difficult work schedule means I am de-conditioned and weighing in more than ever before. Two months ago things were looking promising, now I am back to basics.

Have had huge gaps between runs.

12/11 - 6km Aerobic Base  |  6.46km/35:03/5:26

16/11 - 6km Aerobic Base  |  6.01km/34:19/5:42

17/11 - 5km Slow  |  4.51km/29.49/6:36 (issue with garmin, missed 500m)

18/11 - 9km Aerobic Base  | 9.02km/44:31/4:46

24/11 - 6km Recovery  | 6.20km/36:00/5:48

I'm guessing eventually things will settle and I will be able to get back into things. I miss the long 2hr runs where it felt easy and I felt fit.

6km Aerobic Base

https://connect.garmin.com/modern/activity/945015934

6.12km
33:43 (5:31)
93m gain

Hot. tired, big hill.

7km Recovery

https://connect.garmin.com/modern/activity/943719155

7.06km
38:53 (5:30)
55m gain

Work roster and no sleep means minimal running time.

7km Aerobic Base + strides

https://connect.garmin.com/modern/activity/941137179

8.23km
43:21 (5:16)
84m gain

Doing what I can.

6km Recovery

https://connect.garmin.com/modern/activity/940293487

6.11km
32:46 (5:22)
102m gain

Post nights. New shoes.

5km Slow

https://connect.garmin.com/modern/activity/937200468

5.35km
30:30 (5:42)
88m gain

No energy

11km Aerobic Base

https://connect.garmin.com/modern/activity/936001306

11.13km
56:43 (5:06)
128m gain

9km Aerobic Base

https://connect.garmin.com/modern/activity/932675124

9.02km
48:47 (5:26)
119m gain

Sleep is an issue, so is the weather. Just dragging myself around. Good to get in the pool after though.

10km Aerobic Base

https://connect.garmin.com/modern/activity/930525689

10.26km
57:47 (3:38)
119m gain

11km Aerobic Base

https://connect.garmin.com/modern/activity/927242902

11.01km
50:40 (4:36)
20m gain

Tried to give it a bit of effort but a 4:16 blew me up - needed a rest after that, then hit another 4:14 which killed me. Could have had a nice evenly paced run at 4:30 ish and be done with it but anyway..

6km Recovery + 5 x strides

https://connect.garmin.com/modern/activity/925319871

7.26km
42:49 (5:54)
57m gain

felt ordinary

18km Medium Long

https://connect.garmin.com/modern/activity/924022057

18.12km
1:29:29 (4:56)
82m gain

Up at 0430 (thanks Ella). Running at 0540 before sunrise. Hit Long Reef headland just prior to sunrise. Had my pants on the wrong way for an hour. Magic run, no pace, but beautiful to be out there. Feeling comfortable and could have gone longer.

Weekly Total

Running: 48.62km (4:15:50)

Only four runs, and two were 18km this week (Mon & Sun).

6km Recovery + 4 x strides

https://connect.garmin.com/modern/activity/923130354

7.01km
39:23 (5:34)
90m gain

Ran (shuffled) the hills of Killarney Drive.

5km Recovery

https://connect.garmin.com/modern/activity/919735745

5.01km
29:32 (5:54)
50m gain

Hot and hard work

18km Medium Long

https://connect.garmin.com/modern/activity/918778008

18.45km
1:37:26 (5:17)
320m gain

Been a while since I've run this length of time. Hit some big hills. Incredible houses, cars and views over the other side.

7km Recovery

https://connect.garmin.com/modern/activity/917696466

7.08km
40:01 (5:39)
64m gain

Hot. At least 31 degrees. Felt like a mid January school holiday day - no one around. Shuffled along post another set of nights.

Weekly Total 

Runnning: 51.7km (4:20:01)

8km Aerobic Base

https://connect.garmin.com/modern/activity/914864501

8.43km
44:14 (5:15)
65m gain

Tired legs and humidity.

16km Medium Long

https://connect.garmin.com/modern/activity/913981553

16.01km
1:20:25 (5:01)
191m gain

Bit of a slog.

11km Aerobic Base

https://connect.garmin.com/modern/activity/912957821

11.02km
51:53 (4:43)
43m gain

Had hoped it would be easier - felt tired. Legs weren't great.

5km Tempo

https://connect.garmin.com/modern/activity/911985119

5.01km
20:48 (4:09)
23m gain

First tempo in a while! Strangely enjoyable

12km Aerobic Base

https://connect.garmin.com/modern/activity/910753898

12.05km
58:59 (4:54)
128m gain

Would have liked to do more but couldn't today.

Weekly Total

47.33km
4:06:16

5km Recovery

https://connect.garmin.com/modern/activity/909846264

5.03km
30:31 (6:04)
21m gain

just finished a run of three night shifts. Slept for 3 hours then slowly shuffled through this.

8km Recovery

https://connect.garmin.com/modern/activity/907009028

8.04km
42:42 (5:19)
75m gain

Easy going. Went bush for a few hundred metres. Felt comfortable.

4x(2x200m+1x400m)

https://connect.garmin.com/modern/activity/906058573

41.4 (3:27)
42.6 (3:33)
1:29.5 (3:44)

42.6 (3:33)
42.2 (3:31)
1:27.4 (3:38)

42.3 (3:32)
41.7 (3:29)
1:25.7 (3:34)

42.5 (3:33)
42.2 (3:31)
1:26.0 (3:35)

Another great spring morning - about as good as I can go I think with the short work. Foot sore before and after but felt fine during the workout.

12km Aerobic Base

https://connect.garmin.com/modern/activity/905086858

12.21km
1:00:01 (4:55)
142m gain

Nice morning to be out in the foothills. Little bit sore through the top of the left foot - not used to backing up after a 16k run at the moment.

16km Medium Long

https://connect.garmin.com/modern/activity/903727364

16.02km
1:16:47 (4:48)
111m gain

Probably as close to feeling back to fitness as I have been for a long time. Legs were pretty tired toward the end, but was great to feel comfortable at a relatively ok pace for a while.

Weekly Total

47.38km
3:51:45

11km Aerobic Base

https://connect.garmin.com/modern/activity/900066142

11.03km
49:41 (4:30)
72m gain

Set out with some conviction to hold 4:40 pace but ended up speeding up and doing 4:20s for a few km which then blew me up. I would say close to tempo pace at 4:18 - 4:22. Quite warm out there today.

On the one hand I'm happy that I can still run a few km at 4:20 pace, on the other - thats slower than what I ran a marathon five months ago.

10km Aerobic Base

https://connect.garmin.com/modern/activity/898958510

10.03km
50:30 (5:02)
106m gain

Feeling a bit better.

4x4min (3min recovery)

https://connect.garmin.com/modern/activity/897921040

1.01km (3:59)
0.99km (4:02)
0.99km (4:04)
0.99km (4:03)

Felt pretty rough - thought I may have been a tad faster. Legs are pretty tight. Probably felt yesterdays run.

10km total

11km Aerobic Base

https://connect.garmin.com/modern/activity/896504047

11.01km
51:06 (4:39)
60m gain

Been a while since I've had a nice flat run. Aimed to at least go sub 5min pace. 4:30s felt ok for a while - trying to take it as it is. Beautiful spot - haven't been down for a long time.

Weekly Total

Running: 45.22km (3:55:46)

Was hoping for 50 - 55km - but nights killed my legs.

6km Recovery

https://connect.garmin.com/modern/activity/891796966

6.01km
33:55 (5:39)
57m gain

Slow and slower after work. Just an 8hr shift. Its great outside - flowers are blooming, blue skies...

14km Aerobic Base

https://connect.garmin.com/modern/activity/890471553

14.01km
1:12:05 (5:09)
118m

Feels long and tiring. Quads are sore. Nice morning.

4x3min (3min recovery)

https://connect.garmin.com/modern/activity/889117848

Was actually supposed to be 4x4 - glad it wasn't I'm bloody exhausted as usual.

790m (3:47)
770m (3:55)
750m (3:59)
740m (4:03)

Cant even do 800m reps in 3mins... shit

11km Aerobic Base

https://connect.garmin.com/modern/activity/885204617

11.18km
1:02:00 (5:33)
255m gain

Legs, in particular the quads, are toast. Wanted to knock out an easy, flattish 12 - 14k trail run, but got to the trail head to find a sign and barrier saying the track was closed because of falling rocks. Pfft.. headed down about 700m before find a serious looking barricade warning of danger DO NOT ENTER, and decided I didn't want to be the guy on the news that had disobeyed two lots of signs to get killed by a falling rock.

Struggled along and eventually ended up on the synthetic fields for a bit. Quite strange, its rubber and astro turf. Ended up with tiny bits of rubber inside my shoes. Will be good for intervals I think.

8x400m (400m recovery)

https://connect.garmin.com/modern/activity/884279235

1:27 (3:39)
1:26 (3:36)
1:26 (3:36)
1:31 (3:48)
1:29 (3:42)
1:29 (3:44)
1:31 (3:48)
1:29 (3:42)

Hard work, not quite ready for it.

5km Recovery

https://connect.garmin.com/modern/activity/881719363

5km
31:15 (6:14)
49m gain

After night shift. Just getting out, slow and minimal effort.

Biggest week in 4 months: 54.7km

6km Recovery

https://connect.garmin.com/modern/activity/880591254

6.01km
34:40 (5:46)
60m gain


After night shift

6km Recovery

https://connect.garmin.com/modern/activity/879710667

6.31km
35:00 (5:33)
87m gain

Have had 9 days free of work, and go back tonight - has been good to be able to run each day which was my goal 9 days ago. Not sure how I will fit training in around work still.

4x4min (3min recovery)

https://connect.garmin.com/modern/activity/878794654

980m (4:06)
950m (4:13)
960m (4:10)
910m (4:24)

Ran it on Comleroy Rd which is an undulating stretch of road, so a bit of uphill and downhill. I think I could have been a bit closer to 4min pace on the track.

Had GI problems after the 3rd interval and had a poo behind a tree. Didn't feel great after that.

10km Aerobic Base

https://connect.garmin.com/modern/activity/877616589

10.24km
53:24 (5:14)
105m gain

Legs are tired. Have run 7 consecutive days.

6km Recovery

https://connect.garmin.com/modern/activity/876626215

6.07km
34:47 (5:44)
51m gain

8x400m (400m recovery)

https://connect.garmin.com/modern/activity/875696280

10min warm up

1:29, 1:32, 1:30, 1:31, 1:30, 1:30, 1:33, 1:33

10min cool down

Will try and have a stab at Daniels 'Blue' plan, just see how things fit in. It is one shorter interval, plus one tempo session a week. Plus a long run of 60 - 90mins - although I'd prefer to be hitting 120mins.

Will be feeling this tomorrow.

13km Aerobic Base

https://connect.garmin.com/modern/activity/874302905

13.03km
1:06:07 (5:04)
97m gain

Longest run since 3/5. Last three weeks I've only run once a week - half hour, good to get a 37k (!) week done. Big hill in the middle - and have lost all my endurance. Will be a long road back.

7km Aerobic Base

https://connect.garmin.com/modern/activity/873073400

7.01km
35:44 (5:06)
74m gain

Threw in one very steep hill which knocked me over for the rest of the run.

6km Aerobic Base

https://connect.garmin.com/modern/activity/872385478

6.32km
32:02 (5:04km)
74m

My legs are actually sore from yesterday. Belly full of junk food.

6km Aerobic Base

https://connect.garmin.com/modern/activity/871399376

6.01km
29:38 (4:56)
55m gain

Bloody hell - this was almost tempo pace.

5km Aerobic Base

https://connect.garmin.com/modern/activity/868085671

5.34km
29:31 (5:31km)
50m gain

Post night shift shuffle.

6km Aerobic Base

https://connect.garmin.com/modern/activity/861716396

6.34km
33:04 (5:13)
38m gain

6km Slow

https://connect.garmin.com/modern/activity/856327348

6.08km
34:02 (5:36)
65m gain

Didn't run a for a week. I have lost the mojo for it.

12km Aerobic Base

https://connect.garmin.com/modern/activity/844517650

12.41km
1:02:16 (5:01km)
138m gain

The old 12k loop. Hills hurt

8km Recovery

https://connect.garmin.com/modern/activity/843462699

8.08km
43:31 (5:23)
55m gain

Might have to change my definitions of recovery etc. They are all just slow now.

7km Recovery

First 8hr shift in two months

7km Recovery

https://connect.garmin.com/modern/activity/838573304

7.01km
39:56 (5:42)
67m gain

About as slow as it gets. Legs are tight, zero energy. Motivation is there, but the energy isn't. Work and life is making it very difficult.

6km Recovery

https://connect.garmin.com/modern/activity/833627588

6.16km
34:01 (5:31)
43m gain

Struggling along. My left ITB is really tight now.

10km Aerobic Base

https://connect.garmin.com/modern/activity/832574350

10.05km
49:03 (4:53)
87m gain

6km Aerobic Base

https://connect.garmin.com/modern/activity/830525760

6.01km
30:10 (5:01)
58m gain

Couple of hrs sleep this morning after work- then jog. Need massage asap

5km Recovery

https://connect.garmin.com/modern/activity/827683279

5.08km
27:00 (5:19)
31m gain

9km Aerobic Base

https://connect.garmin.com/modern/activity/825813218

9.03km
45:21 (5:01)
75m gain

Feeling tight

10km Aerobic Base

https://connect.garmin.com/modern/activity/824881525

10.01km
47:24 (4:44)
71m gain

Its good running up here.

7km Recovery

https://connect.garmin.com/modern/activity/821100103

7.13km
36:34 (5:08)
80m gain

Getting harder and harder to feel motivated.

6km Recovery

https://connect.garmin.com/modern/activity/819120157

6.02km
30:10 (5:00)
50m gain

Feeling the last few days now.

12km Aerobic Base

https://connect.garmin.com/modern/activity/818072789

12.03km
57:23 (4:46)
94m gain

Longest run since Canberra. Legs a bit heavy and stiff. Good to be out there in the mountains.

7km Aerobic Base

https://connect.garmin.com/modern/activity/816976444

7.24km

33:01 (4:34)

66m

Up at the parents. Super nice arvo run with a gut full of food.

8km Recovery

https://connect.garmin.com/modern/activity/814023317

8:01km
42:39 (5:20)
101m gain

First run in four days. Have had nil energy.

8km Aerobic Base

https://connect.garmin.com/modern/activity/809040213

8km
41:38 (5:12)
80m gain

A tonne of effort to get moving. I'm sleep deprived and putting in 12hr shifts on the feet. Body hurts. Mind is struggling to keep the motivation up.

6km Aerobic Base

https://connect.garmin.com/modern/activity/807261966

6.01km
29:49 (4:57)
70m gain

6km Aerobic Base

https://connect.garmin.com/modern/activity/805606806

6.09km
30:54 (5:05)
68m gain

8km Aerobic Base

https://connect.garmin.com/modern/activity/803115808

8.19km
39:51 (4:52)
82m gain

I feel like shit.

7km Recovery

https://connect.garmin.com/modern/activity/801193246

7.37km
37:57 (5:09)
177m gain

Another post night shift. More sitting at work so felt better.

5km Recovery

https://connect.garmin.com/modern/activity/800269376

5.05km
27:45 (5:30)
45m gain

Bad run after a 12hr in the ED overnight. 4 x poo stops

6km Recovery

https://connect.garmin.com/modern/activity/799445384

6.19km
33:34 (5:25)
96m gain

10km Aerobic Base

https://connect.garmin.com/modern/activity/796217127

10.01km
47:25 (4:44)
145m gain

Might have to use this as a go to flat-ish run, albeit with a big ass hill to finish. Nice spot, always like it down there.

Weekly total

Running

30.13km (2:28:41)


Just 5 days of running. Will have to force myself to run after work this week or nothing will be done.

8km Aerobic Base

https://connect.garmin.com/modern/activity/795334735

8.01km
36:37 (4:33)
25m gain

Finally made it down somewhere flat. Bad stomach though. Nice being near the water.

6km Recovery

https://connect.garmin.com/modern/activity/794581184

6.02km
33:32 (5:34)
188m gain

Just the second run this week for me. Started in emergency, 12 hr shifts - two nights this week and am buggered.

6km Recovery

https://connect.garmin.com/modern/activity/791599462

6.07km
31:16 (5:09)
115m gain

Haven't run for two days. Legs were hammered after sprints and had my first 12 hr shift in Emergency yesterday.

Looks like its just going to be 30mins 5-6 days a week for a while.

6km Recovery

https://connect.garmin.com/modern/activity/787909986

6.14km
31:51 (5:11)
66m gain

6km Recovery

https://connect.garmin.com/modern/activity/787060809

6.05km
32:05 (5:18)
62m gain

All I can fit in.

7km Recovery

https://connect.garmin.com/modern/activity/786143775

7.15km
39:40 (5:33)
82m gain

Feeling tired after a few days of work.

6km Recovery

https://connect.garmin.com/modern/activity/785227966

6.01km
32:13 (5:22)
51m gain

Easy run.

6km Recovery

https://connect.garmin.com/modern/activity/782884570

6.15km
32:02 (5:12)
67m gain

Easy, easy.

Weekly Total

Running: 42.55km (3:35:38)

10km Aerobic Base

https://connect.garmin.com/modern/activity/781963191

10.12km
45:44 (4:31)
118m gain

First 10k since the bub. Have lost a tonne of fitness.

5km Recovery

https://connect.garmin.com/modern/activity/780425839

5.01km
28:55 (5:46)
71m gain

Slow, slow shuffle.

7km Aerobic Base

https://connect.garmin.com/modern/activity/779555865

7.07km
33:34 (4:45)
64m gain

One day I will run more than half an hour again I hope.

6km Recovery

https://connect.garmin.com/modern/activity/778689829

6.12km
33:33 (5:29)
86m gain

8km Recovery

https://connect.garmin.com/modern/activity/777871686

8.08km
41:49 (5:10)
84m gain

First run in the Boston Boost. Nice shoe. Legs a bit tired.

7km Aerobic Base

https://connect.garmin.com/modern/activity/776779639

7.23km
32:11 (4:27)
72m gain

Quick blast in the night. Got a stitch at 4k.

7km Recovery

https://connect.garmin.com/modern/activity/775422573

7.07km
34:58 (4:57)
65m gain

Missed yesterday on the back of about 4 hrs sleep and a very unsettled child. Still tired, but at least had the chance to get out.

7km Recovery + Strength

https://connect.garmin.com/modern/activity/773723936

7.31km
35:57 (4:55)
69m gain

Tired cruise

+ 5x5 62.5kg Deadlifts

8km Fartlek

https://connect.garmin.com/modern/activity/772855041

8.10km
36:21 (4:29)
78m gain

Tried to, and got, the CR on a strava segment, except I think I cut it short by about 20m. This hammered me. that, and the cold air, had me in a stitch and coughing badly. Needed a few stops.

5km Recovery

https://connect.garmin.com/modern/activity/771111171

5.01km
27:09 (5:25)
82m gain

Wasn't feeling it today.

6km Recovery

https://connect.garmin.com/modern/activity/770177906

6.01km
30:49 (5:07)
61m gain

Have made it through one week of being a Dad, just squeezing in 30mins where I can. Managed to run every day except for the delivery day.

Ran at 8:20pm which is the first time in ages I've run that late. Just looped around a little 1.7km lap.

Weekly Total

Running: 40.57km (3:22:10)

7km Recovery

https://connect.garmin.com/modern/activity/768143349

7.05km
35:33 (5:03)
123m gain

Definitely feeling tired now.

6km Recovery + Strength

https://connect.garmin.com/modern/activity/767256895

6.19km
32:22 (5:14)
89m

First run after the baby came home. Not too tired, but took ages to get out.


+ 5x5 60kg Deadlifts

8km Recovery

https://connect.garmin.com/modern/activity/766245076

8.20km
41:38 (5:05)
73m gain

Up early. In the rens again, feeling ok.

6km Aerobic Base

https://connect.garmin.com/modern/activity/765684645

6km
27:46 (4:35)
84m gain

First run in the Takumi Ren Boost. Super light, feel like there's not much under the feet at all. - will need to play with the lacing as I went a half size up, so not quite a perfect fit.

17km Medium Long

https://connect.garmin.com/modern/activity/763281437

17.01km
1:27:35 (5:09)
177m gain

Real grind. Little sleep and couldn't get the legs moving. Anyway, got a 90 min run done - first time back over an hour in three weeks. very minor hamstring strain from lifting weights, having sore muscles and then stretching.

Weekly Totals

Running: 61.62km (5:05:50)
Strength: 20mins - just trying to be accountable for lifting some weights.

10km Aerobic Base + Strength

https://connect.garmin.com/modern/activity/762336153

10.28km
52:20 (5:06)
128m gain

Slower. Still not much energy. DOMS. Did 3x5 60kg dead, strained a hammy stretching it out.

10km Aerobic Base

https://connect.garmin.com/modern/activity/761423335

10.15km
48:01 (4:44)
82m gain

Avoided most of the rain. have pretty sore hamstrings, gluten and lower back from the deadlifts.

6km Recovery + Strength

https://connect.garmin.com/modern/activity/760707044

6.01km
31:05 (5:11)
50m gain

+

3x8 60kg Deadlifts

Fucking deadlifts hurt! Feel like I'm about to have hamstring cramps.

Monthly Total

Running: 213.98km (17:16:20)

April seems to have disappeared rather rapidly. Had the marathon in the second week, so recovery plus a nasty cold has meant a much lower volume month.

10km Aerobic Base

https://connect.garmin.com/modern/activity/758955478

10.14km
45:00 (4:26)
65m gain

Went with intent and struggled.

8km Recovery

https://connect.garmin.com/modern/activity/758042975

8.03km
41:48 (5:12)
121m gain

Took the hilly roads, out and back. Struggling along, but feeling much improved health wise. A bit chesty now.

8km Aerobic Base

https://connect.garmin.com/modern/activity/756751560

8.10km
39:48 (4:55)
73m gain

Starting to feel better, but the virus has affected my guts and needed two (!) poo stops. Plus I had to change the shoes at 1.5k in as well, cos it was rubbing my toe.

Tops of the worst week of running I've had since probably May last year.

20km for the week.

6km Aerobic Base

https://connect.garmin.com/modern/activity/755809053

6.02km
29:04 (4:50)
54m gain

Still sick.

6km Recovery

https://connect.garmin.com/modern/activity/753305637

6.10km
30:41 (5:02)
42m gain

Wet, but not windy at the moment.  Saw one big tree down which took out the power lines, but missed someones car by about a meter. Am trying to run off a cold and some sort of stomach bug, will either improve or make it worse.

9km Aerobic Base

https://connect.garmin.com/modern/activity/750282576

9.16km
44:07 (4:59)
54m

The calf is still horrible, and the legs are still not recovered.

8km Aerobic Base

https://connect.garmin.com/modern/activity/749217619

8.02km
39:40 (4:57)
71m gain

Feeling better, but left calf is ridiculously tight and sore.

5km Recovery

https://connect.garmin.com/modern/activity/748629878

5.15km
28:36 (5:33)
46m gain

6km Recovery

https://connect.garmin.com/modern/activity/747808903

6.15km
34:01 (5:32)
54m gain

5km Recovery

https://connect.garmin.com/modern/activity/746661667

5.29km
32:00 (6:03)
54m gain

Pain and pain.

2015 Canberra Marathon

https://connect.garmin.com/modern/activity/743734180

42.195km
2:57:15 (4:12)
302m gain

Just under 1km out and in a world of pain

Not executed quite the way I would have liked, but ended up with the result I wanted. knew I was going too fast when I went through 5km in 20mins, kept telling myself that I needed to slow down but things felt very easy. Developed some pain in my right foot at about 9km and wasn't sure if I'd tied my shoe up too tight or what was going on, it stayed with me but luckily enough didn't get any worse although it doesn't feel great a day after. got passed by two guys here, one who I heard breathing like he was running a 10k, and another who seemed alright - both of whom I ended up catching and passing.

Very strange to be running virtually alone with just one of those guys about 200m in front. Went through 20km about 2mins up on where I had planned to be. By 22km I knew I was going to be in a bit of trouble in the back end, my quads had that tight feeling coming on, and my foot continued to be sore, but easy enough to ignore.

At 30km I was still on a good pace, but it started going backwards after that. I knew there were hills in that last 10km, and really there's not too much too them, but after a solid 2hr run at a reasonable pace, they stung. The one at 31km slowed me down a bit and there's a bit of twisting as well after that where you do a sort of hairpin and head uphill, before heading down in to Weston Park, coming back after that turnaround between 35-36km I really started to feel the pinch, and then hit a brutal little hill at 38km I think, where I just struggled to hold 4:30 pace.

Got passed by two people here, one guy just flew past me and looked like he was at 4min pace, and another guy just pushed along. I couldn't hang on to him.

The worst part of the race was when I'd seen the 40km marker, but never saw a 41km marker. I just had no real idea how much longer I had to go, wasn't sure how far out my garmin was and then merged into the half marathon runners.

Absolutely shattered at the end and almost had a bit of a cry. I think it was mostly relief. Am happy now.

Have had the best stretch training I've ever done in the lead up to this, have managed to train through night shifts and some shitty rosters.


Training:

Daniels 4 week cycle, 18 week plan - taper based on Pfitzinger

16k w/14k MP, 30k (97)

5k T + 3x3min Hard + 8x200, 30k (91)

20k w/13k MP (90k)

23k (79) - injury scare this week, cut short the long run.

5k T + 3k T +8x200 + 2x1600m, 26k (78)

8x10sec hills, 28k (82)

8x10sec hills, 3x1600 + 3x1000 + 4x400, 30 w/18k MP (87)

2x3k T + 4x200, 5k T + 3k T + 2x400 + 2x1600 + 4x200 (83)

32k (72)

3x1600 + 4x3min + 6x200, 5k parkrun, 30k (95)

30k w/22k MP (89)

3x3k T +2k T, 5k T + 3k T +2x400 + 2x1600m, 4x200, 20k (84)

8x10sec hills, 30k (91)

2x5k T + 3k T + 4x3min Hard + 8x200, 35k (97)

8x10sec hills, 10k MP + 6k MP, 32k w/27k MP (90)

6x1k, 10k T, 27k (91)

8x10sec sprints, 3x1600, 21k (66)

9k w/4k MP, Canberra Marathon (77)

6km w/ 8x25sec

https://connect.garmin.com/modern/activity/742677870

6.02km
30:47 (5:07)

120 - 130m run throughs - 3:39 - 3:11 pace

I'm nervous and excited to see what happens tomorrow. Body doesn't feel perfect, but then it never does. Felt fine when running, can just feel a few tighter areas. Will roll out this evening.

5km Recovery

https://connect.garmin.com/modern/activity/742166082

5.01km
27:28 (5:29)
40m gain

Shuffling around in the rain.

7km Recovery

https://connect.garmin.com/modern/activity/741347834

7.06km
38:07 (5:24)
74m gain

9km w/4km MP

https://connect.garmin.com/modern/activity/740475994

9.30km
41:39 (4:39)
97m gain

Went straight at it after 1km - 4:13, 4:09, 4:06, 4:14

Its going to be hard work.

8km Recovery

https://connect.garmin.com/modern/activity/738289056

8.03km
41:58 (5:13)
171m gain

Feeling a bit better today.

21km Medium Long

https://connect.garmin.com/modern/activity/737381470

21.01km
1:34:22 (4:29)
191m gain

Flat and tired. I wish I felt better. One week to go.

12km Aerobic Base

https://connect.garmin.com/modern/activity/736396326

12.14km
1:02:12 (5:08)
117m gain

Bad stomach today. Very wet morning.

3x1.6km (2min)

https://connect.garmin.com/modern/activity/735567600

1.6km: 5:40 (3:32), 5:46 (3:36), 5:43 (3:34)

5k pace. Felt relatively good today. Bit of tightness in the right quad.

6km Recovery

https://connect.garmin.com/modern/activity/734983711

6.02km
31:35 (5:15)
100m gain

Legs very tired after work.

7km Aerobic Base

https://connect.garmin.com/modern/activity/734226283

7.01km
35:36 (5:05)
74m gain

So bloody tired. Terrible sleep last night. Just had to drag myself out today.

7km Recovery + 8 x 10 second sprints

https://connect.garmin.com/modern/activity/733428849

7.10km
37:29 (5:17)
61m gain

https://connect.garmin.com/modern/activity/733428857

50-60m sprints to try and get a bit neurologically equipped for muscle activation


Monthly Total

Running: 399.19km (32:47:53)

27km Long Run

https://connect.garmin.com/modern/activity/731437367

27.02km
2:01:18 (4:29)
114m gain

Good run around the lake and up over Long Reef point. Last long run in the campaign. Forgot the body glide and felt like I was running with a sheet of sandpaper between the thighs. Forgot to tape the toe where I've been getting blisters. Basically unprepared for the run. Maybe it was the godawful cherry flavoured beer I drank last night.

Hip flexor/adductor taped up with KT tape and felt mostly ok. Hills seemed to zap it. Time to taper

Weekly Total

Running: 91.26km (7:18:37)

Four consecutive weeks above 90km.

7km Recovery

https://connect.garmin.com/modern/activity/730498482

7.01km
37:35 (5:22)
90m gain

Hip flexor is niggly and annoying. Should have taken today off, but the weather is just too nice to not get out there.

10km Tempo

https://connect.garmin.com/modern/activity/729870784

10.02km
38:46 (3:52)
35m gain

A good hit out 2 weeks out from Canberra. Just 18 seconds of my 10k PB from Central Coast last year. Weather much friendlier today than up there. Felt like autumn finally - low humidity and crystalline skies.

Would like to be more comfortable at this pace than I am, but happy enough.

7km Recovery

https://connect.garmin.com/modern/activity/729111767

7.01km
34:01 (4:51)
34m gain

Along the track at Davidson Park. Really nice down there.

11km Aerobic Base

https://connect.garmin.com/modern/activity/728363545

11.04km
54:58 (4:59)
143m gain

Getting some niggly calf issues.

6x1km (200m recovery)

https://connect.garmin.com/modern/activity/727637003

Reps:

3:30, 3:41, 3:39, 3:41, 3:49, 3:51

Too hard to start with and not enough recovery for me. Dot would have me run at 3:37's and I think the average pace across all of those is about 3:37 - not ideal, but a hard effort. Super bloody humid again.

7km Recovery

https://connect.garmin.com/modern/activity/726781873

7.05km
37:53 (5:23)
134m gain

Fell mostly ok. Just a bit tired.

32km w/27k MP

https://connect.garmin.com/modern/activity/725539889

32km
2:20:02 (4:22)

27km
1:54:31 (4:15)


Kind of marathon rehearsal. Up early, had something to eat. Didn't stop the watch for drink stops and needed the toilet once. Wanted to see how much time I'd lose. Two gels - one before and one at 16k. Threw in a couple of hills to see how that'd go too. last one up Lilyfield Rd at 28.5k slowed me to about 5:45min pace. Still don't quite feel ready yet.

Weekly Total

Running: 90.56km (7:16:36)

7km Recovery

https://connect.garmin.com/modern/activity/724736184

7.09km
37:06 (5:14)
57m gain

10km M + 6km M

https://connect.garmin.com/modern/activity/724058138

10k: 41:54 (4:11)

6k: 25:51 (4:19)

Went too hard in hot humid conditions and dropped the ball badly. Probably first 8k were closer to 4:05 pace.

5km + 8x10sec Hill Sprints + 2km

About 8k total. 7k at easy aerobic pace plus the strength work

11km Aerobic Base

https://connect.garmin.com/modern/activity/722643806

11.01km
54:33 (4:57)
75m gain

Around the bay with added loops

5km Recovery

https://connect.garmin.com/modern/activity/721816713

5.26km
30:35 (5:49)
54m gain

This was all that was happening today. Tired and dead legs.

8km Recovery

https://connect.garmin.com/modern/activity/720711853

8.01km
44:27 (5:33)
73m gain

Pretty stiff through the right quad and calf.

35km Long Run

https://connect.garmin.com/modern/activity/719725750

35.02km
2:36:29 (4:28)
250m gain

Any kind of incline is just killing me. Felt good up until 26k and then just held on. After 32k it was a slog and I jogged it in. Need to try out some gels. Hopefully a bit of extra fuel will help.

Weekly Total

97.61km (7:50:43)

Probably peak mileage week. Four weeks to go. Still hanging in there.

14km Aerobic Base

https://connect.garmin.com/modern/activity/718731883

14.34km
1:07:06 (4:43)
156m gain

10km Aerobic Base

https://connect.garmin.com/modern/activity/717537772

10.18km
50:38 (4:58)
129m gain

Couple of hard days at work. Happy/lucky to get this done.

7km Recovery

https://connect.garmin.com/modern/activity/716757790

7.01km
38:35 (5:30)
64m gain

Legs a bit sore after yesterday, but mostly ok. No real niggles at the moment, just ongoing fatigue.

2x5k T + 3k T + 4x3min + 8x200m

https://connect.garmin.com/modern/activity/715729840

5k: 19:20 (3:52), 19:42 (3:56)

3k: 12:14 (4:05)

3mins: 780m, 780m, 770m, 770m

200s: 41, 44, 44, 43, 42, 44, 44, 43

Didn't have the legs for it today at all. Really humid and fatigued.

6km Recovery

https://connect.garmin.com/modern/activity/715099955

6.03km
34:55 (5:48)
107m gain

Hot afternoon jog. Wasn't going to go out but got bored. Only three hours sleep since yesterday morning after night shift.

10km Recovery

https://connect.garmin.com/modern/activity/713656980

10.32km
55:31 (5:23)
122m gain

Weekly Total

Running: 91.40km (7:49:39)

All easy(ish) running this week, one rest day when we went to Fraser Island.

13 weeks into the marathon training and 5 weeks left. Have averaged 86km per week since December (lowest 72km, highest 96km), body feels ok if not a bit tired. 7 runs above 30km, I hope to get 3 more 30km+ done, hopefully at least one 35km.

30km Long Run

https://connect.garmin.com/modern/activity/712703178

30.10km
2:33:27 (5:06)
324m gain

Up early and ran down to Manly Beach in the dark. Just a slow haul down the hill and back up again.

12km Aerobic Base

https://connect.garmin.com/modern/activity/712231509

12.09km
57:58 (4:48)
88m gain

Warm midday run around Narrabeen Lagoon.

8km Recovery

https://connect.garmin.com/modern/activity/711392994

8.07km
45:54 (5:41)
100m gain

Starting to feel a tiny bit cooler.

14km Aerobic Base + 8x10sec Hill Sprints

https://connect.garmin.com/modern/activity/710735986

13.93km
1:12:26 (5:14)
173m gain

+ 8x10 sec HS

+2km cool down

So total of just a touch under 17km

In desperate need of a massage.

14km Aerobic Base

https://connect.garmin.com/modern/activity/710016453

14.02km
1:04:54 (4:38)
44m gain

20km Medium Long

https://connect.garmin.com/modern/activity/708166641

20km
1:44:49 (5:14)
165m gain

Noosa. Humid, very humid. Mix of national park trails, flat bike paths and one big ass hill.

Weekly Total

Running: 84.06km (6:57:47)

Feel pretty wrecked from this week. Two big sessions and a difficult work week.

5k T + 3k T + 2x400m + 2x1.6k T + 4x200m

https://connect.garmin.com/modern/activity/707270310

11km Aerobic Base

https://connect.garmin.com/modern/activity/706842373

11.03km
55:37 (5:03)
63m gain

End of a very busy, hard week. First run on the new Narrabeen Lagoon Trail - its just a 1k section, but means you can now loop right around the lake. Very nice down there.

5km Recovery

https://connect.garmin.com/modern/activity/706172384

5.01km
30:40 (6:07)
22m gain

So ridiculously tired. Late/early - 5 hrs sleep, two very busy shifts. Awful.

3x3km T + 2km T

https://connect.garmin.com/modern/activity/705329032

3k: 11:38 (3:53), 11:32 (3:51), 12:00 (4:00)
2k: 8:06 (4:03)

Nothing in the legs at the moment. Very humid and very tired.

12km Aerobic Base

https://connect.garmin.com/modern/activity/704659674

12.01km
1:02:54 (5:14)
124m gain

1500m Swim

1500m Swim
30:49

Decided to have a rest/recovery. First swim this year and there was a swimming carnival on. Had to swim in the shallow pool outside - 90cm deep - my hands hit the bottom on occassion.

30km w/ 22km MP

https://connect.garmin.com/modern/activity/702823100

30.01km
2:12:07 (4:24)
58m gain

22km - 1:32:37 (4:13)

Tough session, but managed (just) ok in the humidity. Hard to stay focussed  and found myself having to surge every now and then. Legs are tired, very tired now.

Weekly Total

Runnning: 89.36km (7:15:06)

Not too bad off the back of a week of nights. Just the one quality session today though.

12km Aerobic Base

https://connect.garmin.com/modern/activity/701975972

12.02km
1:01:45 (5:08)
98m gain

Slightly different run around the lake today - up over Narrabeen Headland. Something different.

13km Aerobic Base

https://connect.garmin.com/modern/activity/701367365

13.03km
1:04:12 (4:56)
87m gain

Bay Run with add ons. Last night shift for the week. I kind of hope that running on tired legs and fatigued is somehow helping my training.

10km Aerobic Base

https://connect.garmin.com/modern/activity/700698052

10.01km
49:16 (4:56)
68m gain

Added a cool little loop around Callan Park - the SCA buildings are amazing. Pretty tired.

8km Aerobic Base

https://connect.garmin.com/modern/activity/699994691

8.21km
37:42 (4:36)
40m gain

Another post busy night shift

7km Recovery

https://connect.garmin.com/modern/activity/699236021

7.01km
38:32 (5:30)
10m gain

Post night shift. Right calf very tight.

9km Recovery

https://connect.garmin.com/modern/activity/698549767

9.07km
51:31 (5:41)
52m gain

No energy. Legs very dead. Quick dip at Freshie post run which was good.

30km Long Run

https://connect.garmin.com/modern/activity/697484503

30.01km
2:23:15 (4:46)
188m gain

Quite a high volume week with a 5k PB. Felt very good through this run at this pace. A few hills.

Weekly Total

Running: 95.28km (7:52:06)

Curl Curl Parkrun 5km

https://connect.garmin.com/modern/activity/696642387

5.02km
18:11 (3:37)
14m gain

Official 5k PB

10km Aerobic Base

https://connect.garmin.com/modern/activity/696255022

10.4km
53:17 (5:08)
39m gain

Didn't want to run any hills after a long, long week. Had a nice little dip at Shelley Beach post run. Ahhh yea.

6km Recovery

http://connect.garmin.com/modern/activity/695577307

6.01km
36:47 (6:09)
86m gain

Super tired after a late/early and six consecutive shifts.

6km Recovery

http://connect.garmin.com/modern/activity/694630935

6km
35:37 (5:56)
80m gain

Legs quite stiff

3x1600m + 4x3min + 6x200m

http://connect.garmin.com/modern/activity/693940366

1600s: 6:07 (3:49), 5:54 (3:41), 6:12 (3:53)

3mins: 860m (3:29), 800m (3:45), 760m (3:56), 820m (3:40)

200s: 40.4, 42.4, 41.4, 42.6, 42.5, 41.4

Real humid and am tired.

14km Aerobic Base

http://connect.garmin.com/modern/activity/693188599

14.02km
1:04:57 (4:38)
93m gain


Very humid. Saw another diamond python, second in as many runs here. First was up a tree, today just next to the track. Quite cool to look at even though it gave me a scare at first.

6km Recovery

http://connect.garmin.com/modern/activity/692354792

6.09km
34:49 (5:43)
66m gain

Weekly Total

72.59km (6:10:01)

9km Recovery

http://connect.garmin.com/modern/activity/691302966

9.04km
49:47 (5:30)
75m gain

Pretty fatigued and very humid.

32km Long Run

http://connect.garmin.com/modern/activity/690761688

32.02km
2:25:27 (4:33)
210m gain

Probably about 5min stoppage time for traffic and drinks.

Strapped the ankle up with KT tape and it held up really well. Was not expecting to get 32km out in under 2:30 today. Relatively pleased with that.

10km Aerobic Base

http://connect.garmin.com/modern/activity/689989680

10.23km
52:41 (5:09)
133m gain

The leg feels shit. Not sure if I'll get a long run in this week.

9km Recovery

http://connect.garmin.com/modern/activity/689573224

9.01km
50:20 (5:35)
126m gain

After a day off and some serious rolling of the calf, the ankle/achilles/post tib seems better than it was the other day. Tired after some hellish sleep patterns. Almost got rolled by a wallaby as I wandered in to the bush to take a pee.

6km Recovery

http://connect.garmin.com/modern/activity/688090833

6.21km
36:58 (5:57)
68m gain

Feeling niggly.

12km Aerobic Base

http://connect.garmin.com/modern/activity/687041521

12.14km
1:00:11 (4:57)
166m gain

Was going to take a full day off. The left foot became a bit sore over the past few days. Then decided on a slow 30min which ended up as an hour. Left achille/post tib is a bit niggly. Foot seems ok at the moment.

Weekly Total:

Running: 83.47km (6:59:42)

Monthly Total:

Running: 360.44km (30:47:26)

One day off.

5k T + 3k T + 2x400m + 2x1.6k T + 4x200m

http://connect.garmin.com/modern/activity/685648693

5k: 19:05 (3:49)
3min rest
3k: 11:39 (3:53)
2min rest
400s: 1:24, 1:22
400m jog
1.6k (1min recovery): 6:19 (3:56), 6:12 (3:53)
5min rest
200s: 39, 44, 41, 39

Hard day out. Hopefully can absorb this week (three biggish sessions in 6 days) and get a bit fitter, not break. Recovery week ahead.

7km Recovery

http://connect.garmin.com/modern/activity/685015782

7.01km
37:59 (5:25)
82m gain

2x3km Tempo + 4x200m

http://connect.garmin.com/modern/activity/684249935

3km: 11:32 (3:51), 11:35 (3:51)
200s: 39.6, 43.8, 43.4, 44.7

Very wet. Pretty tired in the morning, needed two coffees to get moving, but seemed to hit the right pace. Tempos were moderate up and downhill.

10km Aerobic Base

http://connect.garmin.com/modern/activity/683512101

10.02km
48:20 (4:49)
25m gain

Wet, windy, cool and fun. Not too many people at the beach today :)

12km Aerobic Base

http://connect.garmin.com/modern/activity/682700657

12.02km
1:03:50 (5:19)
113m gain

So much cooler today. Running in the rain.

3x1600m + 3x1000m + 4x400m

http://connect.garmin.com/modern/activity/681597751

1600s: 6:11, 6:08, 6:12

1000s: 3:41, 3:48, 3:43

400s: 1:26, 1:36, 1:29, 1:39

A bit quick on the 1600s, and then slow for everything else. Still a decent effort level. Super humid.

Weekly Total

87.85km (7:35:09)

12km Aerobic Base + 8x10sec Hill Sprints

http://connect.garmin.com/modern/activity/680757780

12.01km
1:04:06 (5:20)
155m gain

+

8x10sec HS
40m each up the steepest hill around here.

10km Aerobic Base

http://connect.garmin.com/modern/activity/680165452

10.03km
51:12 (5:06)
58m gain

Centennial Park, hot. Legs very much DOMS'ed post long run.

30km w/ 18km MP

http://connect.garmin.com/modern/activity/679420500

30:01km
2:20:09 (4:40)
295m gain

Averaged 4:19 for the 18k MP. Relatively hilly in the middle from Shelley up to North Head. Humid and didn't take any water on board until I hit the wall at 18 - was aiming for 20 M but couldn't hang on.

11km Aerobic Base

http://connect.garmin.com/modern/activity/677914305

11.03km
57:14 (5:11)
32m gain

Pleased to get out post night shift for nearly an hour on tired, tired legs.

5km Recovery

http://connect.garmin.com/modern/activity/677080702

5.03km
31:05 (6:11)
35m gain

Bloody tired. Awful run

9km Aerobic Base

http://connect.garmin.com/modern/activity/675987045

9.00km
42:19 (4:42)
43m gain

Post night shift run. Got a bit carried away chasing down 'fast' runners. Ran straight into someone while I was checking out the backside of an attractive female.

Weekly Total:

Running
82.59km (7:03:36)

12km Aerobic Base + 8x10sec Hill Sprints

http://connect.garmin.com/modern/activity/675116144

12.01km
1:03:04 (5:15)
169m gain

Legs are feeling very flat at the moment.

Finished with 8x10sec hills on the steepest hill around here. I enjoyed these short, alactic sprints.

9km Recovery

http://connect.garmin.com/modern/activity/674454098

9.01km
46:35 (5:09)
27m gain

12km Aerobic Base

http://connect.garmin.com/modern/activity/673027708

12.01km
56:19 (4:41)
47m gain

Pretty hot

5km Recovery

http://connect.garmin.com/modern/activity/672514755

5.22km
32:31 (6:14)
102m gain

Oh so tired. Faced with the options of either sleeping or dragging my weary body around the neighbourhood, I chose the latter.

6km Recovery

http://connect.garmin.com/modern/activity/671763630

6.06km
35:22 (5:50)
42m gain

Exhausted and sore from yesterdays run, plus work.

5k T (3min) 3k T (2min) 8x200 R 2x1600 T

http://connect.garmin.com/modern/activity/670661254

5k: 19:38 (3:56)
3k: 11:45 (3:55)
200s: 42.8, 42.6, 43.8, 41.7, 43.4, 42.2, 43.6, 42.1
1600s: 6:19.3 (3:57), 6:19.8 (3:57)

Pretty happy to get this done considering it was done after work and being on the feet all day. Still have the lingering niggly tightness behind the knee.

Weekly Total

Running: 78.51 (6:33:54)

7km Recovery

http://connect.garmin.com/modern/activity/669769090

7.16km
40:53 (5:43)
126m gain

Really tired after work. Stomach issues. Hot.

6km Recovery

http://connect.garmin.com/modern/activity/669174884

6.13km
32:53 (5:22)
79m gain

Feeling fine through the back of the knee, except for a tiny bit of residual tightness.

7km Recovery

http://connect.garmin.com/modern/activity/668337839

7.06km
37:17 (5:16)
82m gain

26km Long Run

http://connect.garmin.com/modern/activity/667254790

26.05km
2:09:00 (4:57)
203m gain

4 x 6k (approx.) loop with a little bit added on. Leg felt good, then shitty, then ok, then bad. Went and got a massage today, trying to keep the body working. Got some good strength exercises from bioathletic yesterday. need to put some effort in to trying to injury proof myself.

8km Aerobic Base

http://connect.garmin.com/modern/activity/666232299

8.07km
37:57 (4:42)
61m gain

6km Recovery

http://connect.garmin.com/modern/activity/665681111

6.04km
35:36 (5:54)
175m gain

12km Aerobic Base

http://connect.garmin.com/modern/activity/664025921

12.01km
1:02:48 (5:13)
112m gain

Behind the knee has flared up again.

Weekly Totals:

Running: 79.38km (7:03:14)
Swimming: 1500m (29:39)

8km Recovery

http://connect.garmin.com/modern/activity/662912196

8.02km
44:58 (5:36)
94m gain

Damn hot. Tired legs.

12km Aerobic Base

http://connect.garmin.com/modern/activity/662044873

12km
1:00:10 (5:01)
40m gain

Leg feels much better, almost back to normal. Even put in a couple of 4:30min km's. Pretty busy again along the beachfront at Manly.

8km Recovery

http://connect.garmin.com/modern/activity/661139629

8.13km
47:20 (5:50)
97m gain

Very easy run to shuffle into 2015. Some discomfort, but managable. Very quiet out there.