18km Aerobic Base Run

http://connect.garmin.com/activity/178616870

Distance:	18.03 km
Time:	1:33:07
Avg Pace:	5:10 min/km
Elevation Gain:	257 m

Avg HR:	148 (80%)
Max HR:	168 (91%)

A terrible run. Big toe nail is painful and affecting the way I run. Can't get comfortable. Muscles feel dead as well. Right knee got a bit twingy but not as much as previously. Legs were tight and awful.

14km w/4k @ HMP

http://connect.garmin.com/activity/178317616

Distance:	14.05 km
Time:	1:06:17
Avg Pace:	4:43 min/km
Elevation Gain:	53 m

Avg HR:	151 (82%)
Max HR:	176 (95%)

Thought it felt a little easy, just 4k at HMP. Was supposed to be 6k - anyway, knee/quad is still being a bitch despite massage yesterday. First 5k or so was fine before gradually feeling it come on.

25km Long Run

http://connect.garmin.com/activity/177512964

Distance:	25.03 km
Time:	2:08:08
Avg Pace:	5:07 min/km
Elevation Gain:	365 m

Legs let me down today. Same right sided ITB/hip/quad issue that came on yesterday. hopefully resting and massage tomorrow will have it sorted for the coming week. Struggled through about 22k with discomfort. Another problem is my left big toe still. Its gone black but its quite uncomfortable.


Ran down the hill to Richmond then back up the hill home. Its the run I never want to do because it has 6k descending and 6k ascending (obviously) which means I cant get a fair idea of fitness as I'm cruising downhill at a low HR and then running at a high HR on the way back up. Hopefully the hills are making me fitter and stronger. Overall I felt cardiovascularly strong, just the legs let me down today.


Weekly Totals:


Running: 77.26km
Cycling 24.07km


Time: 7:41:32 


Drop in volume this week. Yesterdays faster run has resulted in another niggle to add to the collection. Got some protein powder to supplement with - hopefully will make some adjustments to my nutrition. Finally feel like I've gotten over illness this week. 


Noticed did 1061m of elevation gain this week, 760m last week. That's despite 13k less this week than last week. Could be why the ITB has flared, mostly though I think it was the pace. Also the ride had 400m+ elevation gain as well. Really hope its making me stronger.

13km LT Pace Run

http://connect.garmin.com/activity/177131014

Distance:	13.03 km
Time:	59:38
Avg Pace:	4:34 min/km
Elevation Gain:	185 m

Avg HR:	159 (86%)
Max HR:	176 (95%)

Got over excited and felt like pushing the aerobic run up a level. Had 3k downhill assisted 4:19, 4:16, 4:19 and was happy to hold 4:30, 4:46, 4:36 coming back up and sitting at about 90%+ max HR.

Started to get a bit of ITB tightness on the right side, nothing too major. Was nice to go just under 1 hour for 13km.

24km Cycle

http://connect.garmin.com/activity/176884815

Distance:	24.07 km
Time:	1:10:33
Avg Speed:	20.5 km/h
Elevation Gain:	431 m

First time on the bike in three weeks. Headed up the hills. Could have done a 5k recovery run but thought it would be better to stay off the feet. Get an extra bit of cardio benefit from the extra time.

8km Recovery Pace Run

http://connect.garmin.com/activity/176587031

Distance:	8.01 km
Time:	44:12
Avg Pace:	5:31 min/km
Elevation Gain:	53 m

Avg HR:	132 (71%)
Max HR:	145 (78%)

My legs are so fatigued. Shuffled my way through this, but funnily its the first day in about two and a half weeks where I feel like I actually have energy. Woke up at about 6am and felt like I'd actually slept. Hopefully am getting healthier.

Checked my resting HR this morning which was 49bpm.

18km Aerobic Base Run

http://connect.garmin.com/activity/176302963#

Distance:	18.12 km
Time:	1:33:42
Avg Pace:	5:10 min/km
Elevation Gain:	278 m

Avg HR:	153 (83%)
Max HR:	177 (96%)

Hilly run up the mountain. Had no real intention of hitting such a big hill, hopefully is beneficial. Struggled through. Left toenail is going to come off and is a tad sore when running, left post tib is playing up so had it taped. Also left medial ankle seems to have been irritated by the Adios. Found a small rag on the side of the road and jammed it down the side of my shoe which took the pressure off. Overall, just feeling the pinch.

Just an 8k recovery run tomorrow morning and then the weekend runs. Physio on Monday to get stuff sorted. Started the run at 68kg finished at 67kg. So was certainly feeling dehydrated.