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.