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.