16km w/ 8km @ HMP

http://connect.garmin.com/activity/168879982

Distance:	16.07 km
Time:	1:16:25
Avg Pace:	4:46 min/km
Elevation Gain:	72 m

Avg HR:	158 (85%)
Max HR:	173 (94%)

Once again I ran too hard and was more like a LT pace run rather than half marathon pace. Ah well..
Splits; 4:24, 4:23, 4:29, 4:24, 4:23, 4:24, 4:21, 4:29. Happy with that. Avg HR was probably around 89-90% which is a touch high. Wouldn't be doing a half quite at that pace yet. Ran in the hyperspeed so took a bit to get them comfortable. Wore one pair of socks and just moved around a bit - after about an hour started to feel hot spots.

20km Aerobic Base Run

http://ridewithgps.com/trips/593848

20.10km
1:42:47

Avg Pace: 5:07min/km

Stupid Garmin decided to destroy the record of todays run! Its basically 3.5k undulating, then 6k downhill with a bit of flat at the bottom then uphill, undulating. The ride I did on monday which was the pretty much the same route said around 300m elevation gain.

Would have been interesting to see the splits because there was mostly sub 5s all the way down and then 5:05 to 5:30's coming back up. 10k back was average 5:13 pace, which is not too bad considering its 6 k of uphill running.

Weekly totals:


Running: 62.31km (recovery week)
Cycling: 49.52km
Strength: only did 1 yoga session which was crap. Have just been using the resistance bands a couple of times this week - nothing structured.

Time: 8:26:10

Still feeling a bit fatigued - hit a few hills this week. Complete rest day tomorrow.

6km Recovery Pace Run + 10x100m Strides

http://connect.garmin.com/activity/167694360

Distance:	6.01 km
Time:	33:20
Avg Pace:	5:33 min/km
Elevation Gain:	67 m

Avg HR:	143 (77%)
Max HR:	154 (83%)

Beautiful autumn morning, but damn humid.

Then did the strides I was supposed to do earlier in the week.

http://connect.garmin.com/activity/167694367

:23.5	0.11	3:34
	:21.1	0.10	3:30
	:21.6	0.11	3:17
	:20.9	0.10	3:25
	:20.9	0.11	3:13
	:20.6	0.10	3:17
	:21.9	0.10	3:31
	:19.7	0.11	3:07
	:20.4	0.10	3:25
	:21.2	0.10	3:23

30km Cycle

http://connect.garmin.com/activity/167434308#

Distance:	30.40 km
Time:	1:18:27
Avg Speed:	23.3 km/h
Elevation Gain:	357 m

Beautiful, but kinf of cold, ride down to the Lowlands. Was clear up here but really foggy down near the river. Love this time of year.

13km Aerobic Base Run

http://connect.garmin.com/activity/167160724#

Distance:	13.02 km
Time:	1:12:08
Avg Pace:	5:33 min/km
Elevation Gain:	423 m

Avg HR:	152 (82%)
Max HR:	177 (96%)

Ran down the end of Comleroy in the Wollemi National Park. Haven't run down here since February last year, and am still somewhat undecided whether it should form a regular run. It basically 2k flat, 2k down hill, 2k back uphill and then flat for a bit then back - so 4km of uphill running at 90+% HR at about 6 - 7min k's.

Comleroy Rd, East Kurrajong

Funnily enough, out in the middle of nowhere I bumped into another runner whom I had seen before in K'jong. This time we had a bit of a chat for about ten minutes and turns out running is his life and profession! Runs - http://www.runnerstribe.com/ crazy. Fit and freakin' lean. Maybe catch up with him around the place sometime. Def need to get in touch.

8km Recovery Pace Run

http://connect.garmin.com/activity/166849074

Distance:	8.01 km
Time:	47:17
Avg Pace:	5:53 min/km
Elevation Gain:	80 m

Avg HR:	136 (74%)
Max HR:	154 (83%)

Legs felt awful. Hopefully will be better tomorrow.

13km Aerobic Base Run

http://connect.garmin.com/activity/166533841

Distance:	13.01 km
Time:	1:08:37
Avg Pace:	5:16 min/km
Elevation Gain:	189 m

Avg HR:	144 (78%)
Max HR:	167 (90%)

Much colder morning today, around 10c. Just tried to run by feel and take it pretty easy. Legs are tired from Sunday and am feeling a bit tender around the ITB on both sides. Need to stretch and roll. Felt pretty good overall though, fairly easy effort.