20km Medium Long

http://connect.garmin.com/activity/211062999

Distance:	20.02 km
Time:	1:32:16
Avg Pace:	4:37 min/km
Elevation Gain:	96 m

Reasonably solid effort, neither easy nor hard. Dropped the pace at the back end - I think because I had no water and it was a touch warmer than I expected. Shoe/foot issues continue. Have a new pair of NB 1400's that are too tight because of the bruised toenails, and my old pair is loose and I slide around a lot, banging that same toenail into the front of the shoe. Left foot got sore on the top - not sure if its from the shoe or a musculo-skeletal problem - probably the shoes.

No HR monitor today, just running on effort. Would have been a good idea to be able to quantify what effort I was at. Wasn't going to hold that pace for 42km today that's for sure.

Got an insulin syringe from uni that I poked under my nail to release some of the fluid. Nice and sharp and easy - thought I might of sucked some of the fluid out but just pierced the surface and heaps came out.

16km Cycle

http://connect.garmin.com/activity/210737479

Distance:	16.06 km
Time:	38:09
Avg Speed:	25.3 km/h
Elevation Gain:	187 m

5x600m w/1:30 recovery

http://connect.garmin.com/activity/210310794

5x600m w/1:30 recovery

Splits:

2:00.4 (3:21min/km)
2:01.7 (3:23min/km)
2:03.6 (3:26min/km)
2:04.7 (3:28min/km)
2:05.2 (3:29min/km)

Started to come down with a cold on Saturday night, which developed after C2S and yesterday was just a bit shit. Mega dosed multivitamin tablets and tried to actually eat half decent nutritious food and felt a tonne better today. Was excited to see my official time in the City to Surf was about 2 seconds quicker than what I'd timed. 59:56

Tired now.

City 2 Surf 2012

http://connect.garmin.com/activity/209404014

Distance:	14.00 km
Time:	59:56
Avg Pace:	4:17 min/km
Elevation Gain:	210 m

Well, the iconic fun run - City 2 Surf eh? Had to shuffle around the training this week to accomodate this one. So this was my tempo/LT run and worked out well at the back end of my biggest volume week for the year.

I actually have no idea how to race. I'm still not experienced enough to know what pace my body can hold on to. By the end of the first hill I was worried I was going too hard, but the downhills make up for it and was fairly relaxed. Seemed to be passing people continuously dodging in and out and felt like I took on Heartbreak Hill well, passing another few hundred people.

Managed the last 2k in 3:44/45 pace knowing I just might be able to squeeze under the 60min mark. Official time of 59:56 - Garmin had 59:57.7. Nice run, weather a bit shit, finished 3rd out of the 300+ UTS runners. No elite bag for me :(

Have the thoughts in my head that wonder what I could have done if I tapered and didn't run 34km two days ago etc etc. But I'm pleased to know I got this done in the time I've done.

Weekly Totals:

Running: 91.79km

Time: 7:34:55

No cross training this week so the total time is down. Biggest running week for the year by about 2km. 5 weeks until the Marathon.

10km Recovery Pace Run

http://connect.garmin.com/activity/208933972

Distance:	10.01 km
Time:	56:05
Avg Pace:	5:36 min/km
Elevation Gain:	143 m

Easy shuffle, trying to loosen up for city 2 surf tomorrow. It is a touch cyclonic out there. Foot and toes are sore. Tighten the laces - get pain on top of the foot - loosen them - foot slides around all over the place. Lose/lose.

34km Long Run

http://connect.garmin.com/activity/208655229

Distance:	34.01 km
Time:	2:48:08
Avg Pace:	4:57 min/km
Elevation Gain:	422 m

Avg HR:	151 (81%)
Max HR:	168 (90%)

Had to move the long run to today because of City2Surf on Sunday. Pretty difficult run, haven't given myself the opportunity to recovery properly. Legs felt fairly tired from the start. Had to wear some pointy leather shoes yesterday which formed a blister on my left little toe and tore causing a bit of discomfort. had to stop and band-aid it up at about 7k, otherwise it was just going be terrible.

Just struggled through really, banged up my right big toenail. Felt fatigued and sore and really dropped pace at about 28km. Really windy out there and did the hilly course. Gusting up to about 50+km/h according to BOM.

Wore the Wright socks which helped with blister issues, but I feel like there's too much room up the front meaning I'm sliding around a fair bit. Gotta get these foot issues sorted. Think the new shoes are a bit more snug. Is it possible that shoes would stretch?

Anyway - another long run in the bank. Longest one of the program done now. Just four more long runs to go.

5km Recovery Pace Run

http://connect.garmin.com/activity/208260799

Distance:	5.54 km
Time:	29:43
Avg Pace:	5:22 min/km
Elevation Gain:	61 m

Easy run.