8km Aerobic Base Run

http://connect.garmin.com/activity/139802976

Distance:	8.28 km
Time:	44:23
Avg Pace:	5:21 min/km

Second consecutive run which was a mistake really. Right shin this time pulled up sore after yesterday but was ok for first few k's today. Stretched the calves at about 6.5k which helped a little so am thinking it could be really tight soleus, who knows? I had taped both shins but didn't help, will continue to stretch and roll and tape. Still good to get out. Did 65k this week of which 21k was actual road running at a reasonable pace, the rest was trail run and hike.

8km Aerobic Base Run

http://connect.garmin.com/activity/139462762

Distance:	8.69 km
Time:	50:13
Avg Pace:	5:46 min/km

Just wanted to get out and run on a flat no-brainer surface and take it easy. Mostly I achieved this, apart from a small 100m hill in the middle which had a few stairs and a bit of trail. Paused to have a bit of a look around at the top. Enjoyable run, felt a bit tired by the end, but was otherwise able to hold 5:10ish pace reasonably easy.

Finished with 2 x 20 push ups, 2 x 50 sit ups.

My recovery drink here. Ion supply drink.

25km Trail Run/Hike

http://connect.garmin.com/activity/139029776

Distance:	26.07 km
Time:	4:38:40
Avg Pace:	10:43 min/km
Elevation Gain:	1,476 m

Big, big effort in the mountains today. GPS went weird again at the beginning so I think it added about 600m. Ran where I could but there is so much up and down I was hiking more than running. A long time out on the feet. Only took 300ml water, a sweet potato and some chocolate. the water was icing up half way through. Great views from the final peak (Sirubong 582m) but was unable to take any photos because the iPhone doesn't work in the cold. Only got one photo from an earlier peak.

Paekunsan 567m.

Feeling pretty shattered. Have been running 4 days in a row, but interspersed with a lot of hiking. I've done 50k which is completely the wrong thing to do coming back from a break, have sort of been easing into it the last few weeks. Mostly feel ok.

7km Trail Run

http://connect.garmin.com/activity/138782390

Distance:	7.34 km
Time:	1:04:48
Avg Pace:	8:49 min/km
Elevation Gain:	388 m

Another exploration of the hills behind us here. I've decided this particular trail is for shorter days, there's not really that much up there. I was hoping that I'd be able to link the trails behind with some of the trails further away creating a big loop across what I see as three separate groups of mountains. Good to get out in the cold. It was quite a sharp incline to get up to the ridge and had the HR very high on a number of occasions. Gotta be doing something for my fitness and my muscles.

View from today. I got lost on the other side of those big tanks
the other day. This is taken from a cemetery in the hills, there are
many, many of these around the place.

Attempted some pull ups but only manged three, attempted a dip and my tricep felt like it was going to cramp. Finished with 2 x 50 sit ups, 2 x 25 elevated push ups.

10km Trail Run

http://connect.garmin.com/activity/138526557

Distance:	10.57 km
Time:	1:38:50
Avg Pace:	9:23 min/km
Elevation Gain:	723 m

Solid 10k of which about 3.5k was on road (beginning and end). Some big hills to climb which had the HR right up. Managed to loop a few trails together to create a decent run. First time using the course feature on the Garmin which was handy.

About 100m from the highest point it started snowing lightly which was very nice. By the time I got home it was snowing pretty heavily so there is a bit more snow on the ground again. Also went by some kind of secure installation which I think might be a military base, razor wire everywhere and CCTV. Funny, there was razor wire across one part of the trail which is quite obviously ignored as there was multiple tracks around it.

Fortification and bunker on the ridge line.

Not sure what's behind the fence, but it is well protected.
It's a double layer of fencing with razor wire.

And a video of some of the snow at Gaksabong (540m):

5km Aerobic Base Run

http://connect.garmin.com/activity/138182374

Distance:	5.22 km
Time:	27:02
Avg Pace:	5:10 min/km
Elevation Gain:	31 m
Calories:	408 C
Avg Temperature:	-2.0 °C

First run for 2012. Flat track, looped around just out the front of our place. GPS was a bit all over the place so think it's overestimated the pace. I've estimated it was more like 5:25 pace. Legs felt ok, a bit tight. Left outside calf pulled up a bit sore after the hike down the mountain the other day in the Minimus which is something different. New years resolution is to try and be consistent. That means warming up and trying to stick to some kind of strength work, as well as consistently running - not having one good month followed by one shit one. Which was how it panned out in 2011.

Finished with sit ups - 2 x 40, 1 x 20, and push ups 2 x 20, 1 x 10

2011 Stats

Running: 2207 km

                198 hrs 13mins 13 sec

Cycling: 713 km

               38 hrs 21 mins 20 sec

Hiking: 85 km

              18 hrs 43 mins 22 sec

Total leg powered activity: 3007km

                                             255 hrs 39 mins 34 sec

Its pretty low volume by distance running standards, so consistent volume is certainly a priority. I don't have natural speed so I need to get that endurance up so I can move a bit quicker for a bit longer.

And finally, I think this song is the one I listened to most in 2011. It's Britney bitch.