13km Aerobic Base Run

http://connect.garmin.com/activity/175948925

Distance:	13.06 km
Time:	1:05:19
Avg Pace:	5:00 min/km
Elevation Gain:	180 m

Avg HR:	155 (84%)
Max HR:	171 (92%)

Feeling pretty fatigued and still not 100% healthy. Digestive system still not recovered from gastro properly. Sleep has been ordinary last two weeks as well. Need to adjust my diet (as always). Felt like it was a bit of an effort today. Obviously have the fatigue from Sunday's long run in my legs too.

32km Long Run

http://connect.garmin.com/activity/175130714

Distance:	32.02 km
Time:	2:50:19
Avg Pace:	5:19 min/km
Elevation Gain:	190 m

Avg HR:	150 (81%)
Max HR:	167 (90%)

First +30km run this year. Ran with JT, felt pretty comfortable for most of it until probably the last three or four k. Am carrying a few niggles now - left post tib, left popliteal, right politeal. Everything was pretty sore though by the end. JT stopped at 31 and so I pushed a 4:49 just to get it over and done with as quickly as possible. Bit of salt in the water bottle, two dextrose tablets (probably about 9g of carbs - why bother?) had some gatorade "prime" thing 20mins prior, and two pieces of raisin toast at about 6:30am. Not super quick, but a solid distance. Good to be hitting that distance so far out from the goal race. Brilliant conditions.

Weekly totals:


Running: 89.70km (7:42:09)

A lot of time spent on my feet this week and still managed nearly 90k. No wonder I got niggles.

10km Recovery Pace Run

http://connect.garmin.com/activity/174759379

Distance:	10.11 km
Time:	53:14
Avg Pace:	5:16 min/km
Elevation Gain:	123 m

Avg HR:	143 (77%)
Max HR:	163 (88%)

Went a bit quick again. It's been a problem this week. Still, average HR was just 77% so only slightly above the upper limit of what Pfitzinger prescribes for recovery pace.

5km Aerobic Base Run

http://connect.garmin.com/activity/174525852

Distance:	5.20 km
Time:	26:14
Avg Pace:	5:03 min/km
Elevation Gain:	50 m

A short shake out run. 4min last k just to have the legs turn over quickly.

10km Recovery Pace

http://connect.garmin.com/activity/174246484

Distance:	10.24 km
Time:	56:17
Avg Pace:	5:30 min/km
Elevation Gain:	149 m

A tough ask. The fatigue of the last few days has well and truly set in.

22km Medium Long Run

http://connect.garmin.com/activity/173943930

Distance:	22.02 km
Time:	1:47:04
Avg Pace:	4:52 min/km
Elevation Gain:	83 m

Medium long run after a day in hospital. Again, around six hours on the feet. My legs were in pain about an hour in. Don't know how they will feel tomorrow.

As far as the run, ran the first 6k too fast. Fatigue slowly set in. Had a gel at about 13k and just tryed to hang in there. Was supposed to be 23k but cut it a touch short. 

10km Aerobic Base Run

http://connect.garmin.com/activity/173542523

Distance:	10.11 km
Time:	49:01
Avg Pace:	4:51 min/km
Elevation Gain:	165 m

Ran after being on my feet for a solid six hours and only six hours sleep (poor by my standards). Difficult to get out the door after an hour commute home but managed to do so and was happy have done so. Ran a touch harder than I should have. Test will be tomorrow trying to get 23k done. Think I'll have to carry a torch.