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.