27km Long Run + 25km Cycle

http://connect.garmin.com/activity/196767453

Distance:	27.06 km
Time:	2:08:20
Avg Pace:	4:44 min/km
Elevation Gain:	178 m

Avg HR:	150 (80%)
Max HR:	166 (89%)

Good run today, felt solid holding 4:40's for the majority of the run. Calves are tight and felt it badly when I hit one of the two small hills I ran up. Blister issue, right foot under the crease of the big toe which I have to solve. Had taped the ball of the foot because last week I felt like I was developing a huge hot spot. Better, but I think the tape has folded the skin and caused a blister. Not sure. Saw a record 9 runners out and even had a quick chat to a triathlete out training for the Canberra Half Ironman. No nutrition apart from a bottle of water.

PM:

http://connect.garmin.com/activity/196826416

Distance:	25.46 km
Time:	57:38
Avg Speed:	26.5 km/h
Elevation Gain:	283 m

Headed on down to the M7 bike path for a spin.

Weekly Totals:


Running: 72:46km (5:55:11)
Cycling: 36.98km (1:27:31)

Total Time: 7:22:43

An extra 6km above what was planned. A bit of a shuffle with days to accomodate fatigue. No gym work this week which is not good. Have to try harder to get in there tomorrow. Knee seems fairly good. Have a bit of a stiff left achilles/calf.

8km Recovery Pace Run

http://connect.garmin.com/activity/196424945

Distance:	8.22 km
Time:	44:04
Avg Pace:	5:22 min/km
Elevation Gain:	126 m

Could feel the fatigue in the legs after yesterdays run. Knee a bit twingy again. Hopefully loosened up for tomorrows long run.

12km w/ 6km @ LT pace

http://connect.garmin.com/activity/196194917

Distance:	12.03 km
Time:	56:23
Avg Pace:	4:41 min/km
Elevation Gain:	56 m

Tough day out after a week of 5am wake ups. Felt tired and have eaten badly and too much during the days. Held 4:11 avg pace for the 6km. Pretty happy with the pace, but felt ordinary. GI issue near end...

6km Recovery Pace Run + 4x100m Strides

http://connect.garmin.com/activity/195908951

Distance:	6.13 km
Time:	32:10
Avg Pace:	5:15 min/km
Elevation Gain:	32 m

Felt pretty tired. Was scheduled to do a 13km w/ 6km LT run, but was not going to happen. Nice to have a gentle jog around the uni and tafe campuses. Followed up with a few quick strides. Was just tipping under the 3k min point. All I have to do now is get so fit I can maintain that pace for 42k...

http://connect.garmin.com/activity/195908963

11km Cycle

http://connect.garmin.com/activity/195554817

Distance:	11.52 km
Time:	29:54
Avg Speed:	23.1 km/h
Elevation Gain:	157 m

Hal;f hour on the bike. Would have been longer but, trying to be a tricky bastard and balance at the lights, fell off when I lost balance and couldn't get my foot out of the basket.. Everything ok except the chain came off and I snapped a cable tie thats holding this stupid saddle bag on.

18km Aerobic Base Run

http://connect.garmin.com/activity/195242701

Distance:	18.01 km
Time:	1:28:26
Avg Pace:	4:55 min/km
Elevation Gain:	253 m

Avg HR:	153 (82%)
Max HR:	166 (89%)

Tough run after a day on clinical placement. Prefer to run in the morning when I don't have a stomach full of food. Felt a bit sluggish, knee seemed ok. A bit of an ache here and there, but has held up to 42km over two runs which seems acceptable.

Had to have a complete rest yesterday. Was absolutely hammered and had a sleep when I got home at about 3pm. Needed red bull and chocolate to prep me for this afternoon.

24km w/ 13km @ MP

http://connect.garmin.com/activity/194393185

Distance:	24.02 km
Time:	1:52:14
Avg Pace:	4:40 min/km
Elevation Gain:	119 m

Avg HR:	162 (87%)
Max HR:	179 (96%)

Ouch. As usual went too hard with the marathon pace. My goal is 4:30 pace to hit a 3:10 at Sydney, might be optimistic but that is what I'll be training for.

Splits; 4:20, 4:19, 4:20, 4:21, 4:24, 4:20, 4:20, 4:24, 4:32, 4:22, 4:29, 4:27, 4:28. Avg Pace: 4:24

Didn't feel great before the run but still managed to get it done. It's actually at half marathon pace but I was struggling to hang on. Second consecutive week of training, knee taped and feeling pretty good.

Went for a very slow 5k ride with the wifey in the afternoon.

Weekly Totals:

Running: 60.07km
Cycling: 52.61km
Strength: 1:40:00

Total Time: 9:11:56