8km Recovery Pace Run

http://connect.garmin.com/activity/208001510

Distance:	8.07 km
Time:	43:16
Avg Pace:	5:22 min/km
Elevation Gain:	217 m

Stupidly headed down into the bush and went down into the valley, which is fine, except for the steep 2km climb back out. Supposed to be an easy run but ended up working pretty hard to get out at 6min k pace.

Was really hoping Nick Willis would get up in the 1500m but instead the Algerian who comes across as a bit of a dick won. Looking forward to the 5000m heats - hope Mottram gets up, but it seems unlikely, and also Birmingham.

20km Medium Long Run

http://connect.garmin.com/activity/207561688

Distance:	20.00 km
Time:	1:37:44
Avg Pace:	4:53 min/km
Elevation Gain:	267 m

Easy (ish) pace medium long run. Backing up from sunday and from a relatively heavy massage yesterday meant my legs were pretty heavy, coupled with the last few early Olympic mornings and it was just a bit of a struggle. However, it was bloody beautiful down in the bush and will have to get down there more once the the marathon is over. Didn't tape the knee and it felt fine. Didn't tape over the blister and it was ok as well. Wore the injinji socks.

New pair of New Balance MR1400's arrived today along with some socks, gels and electrolytes.

30km @ Marathon Pace

http://connect.garmin.com/activity/206664243

Distance:	30.01 km
Time:	2:15:14
Avg Pace:	4:30 min/km
Elevation Gain:	158 m

Avg HR:	159 (85%)
Max HR:	174 (93%)

Woke up at 6 to watch the mens 10000m and it didn't disappoint. Had hoped Ben St Lawrence would be up there a bit more, but was treated to an incredible run by Mo Farah and Galen Rupp, knocking off the strangle hold that the east africans have had on the event. Incredible run with a 53 second closing lap.

Was programmed a 29km w/19k @ MP but ended up averaging 4:30's across the entire run. 21km at 4:30 or less. Felt good for the most part and just started to fade towards the end. Would be hard pressed at this stage to maintain 4:30's for the last 12km. Especially knowing that at 30k I'll be hitting the western distributor which is where I lost a lot of time last year. Taped the feet and still ended up re aggravating the spot I blistered last week. Felt it at 10k and was able to run through it. Ice bath and double espresso milk for recovery. Two powerbar gels - 9k and 20k. 700ml of water. Post run weight 68kg.

Six weeks out. Holding 4:30 pace for 30km - can't be too concerned.. yet.

Weekly Totals:

Running: 84.11km (6:41:45)
Cycling: 35.47km (1:28:28)

Total Time: 8:10:14

10km Recovery Pace Run

http://connect.garmin.com/activity/206243688

Distance:	10.01 km
Time:	50:35
Avg Pace:	5:03 min/km
Elevation Gain:	114 m

Avg HR:	144 (77%)
Max HR:	163 (87%)

Nice and easy. Was thinking how easy 5min k's are feeling now. Great morning of athletics, including an incredible womens 10000m where the final km was 2:44min!

13km Cycle

http://connect.garmin.com/activity/206013282

Distance:	13.01 km
Time:	32:21
Avg Speed:	24.1 km/h
Elevation Gain:	153 m

Pretty easy cycle just to get some blood flowing and oxygen in the lungs. Been feeling really flat since yesterday's run. A sure sign I went too hard. Foam rolled after.

21km Medium Long

http://connect.garmin.com/activity/205597936

Distance:	21.01 km
Time:	1:38:06
Avg Pace:	4:40 min/km
Elevation Gain:	114 m

Ran this a touch harder than I should have. Feeling a bit beaten up, probably more to do with the intervals though. Another blister problem emerging. Waiting for an arrival of Wrightsocks which if they don't fix my problems, it's the shoes and then I'll probably be scouring ebay for a pair of knock off Adios. Starting to get some niggles behind the knees.

8km Recovery Pace Run

http://connect.garmin.com/activity/205189783

Distance:	8.08 km
Time:	44:03
Avg Pace:	5:27 min/km
Elevation Gain:	127 m

About 1 degree out there at 5:45am I reckon. Ran with the torch. A bit tight in some areas but mostly pretty good after yesterday.