Strength & Mobility

3x10 Bench Press (40kg)
3x10 Bent Row (40kg)
3x10 Goblet squat (20kg)
3x15 Arm/Leg Raise on bench

Followed by a few sun salutations and some general stretching, rolling with 'the stick'.

50min Aerobic Base Run

http://connect.garmin.com/activity/241009963

Distance:	9.50 km
Time:	50:09
Avg Pace:	5:17 min/km
Elevation Gain:	219 m

Got to run in the rain in the bush, down into the valley. Massive hill which had me doing 6min k's at, but figure I need something like that to kickstart a bit of fitness.

15min Tempo w/15min Warm Up

http://connect.garmin.com/activity/240615364

Distance:	6.30 km
Time:	30:01
Avg Pace:	4:46 min/km
Elevation Gain:	69 m

First hard effort run since injury. Held on to a 4:05, then 4:14, 4:15, last minute and a half at 4:05 pace. Hard work on the dirt rd with a bit of undulating terrain. Wore the 1600's.

30min Recovery Pace Run

http://connect.garmin.com/activity/240316987

Distance:	5.12 km
Time:	30:08
Avg Pace:	5:53 min/km
Elevation Gain:	62 m

Avg HR: 132 (72%)

Easy, easy run. It is now 100% official that I am terrified of snakes. I started down an actual trail and then just thought fuck it - too narrow and leaves and sticks everywhere. Can feel my heart rate increasing. Not worth it.

Booked in for a local massage today.

New signage and graded road at Wollemi National Park

16km Aerobic Base Run

http://connect.garmin.com/activity/239854150

Distance:	16.02 km
Time:	1:20:02
Avg Pace:	5:00 min/km
Elevation Gain:	202 m

Longest in a while. Felt like I was out there for a while. Have to get used to doing longer runs again. Had some aching in my foot which had me worried, and also my right knee. Might go back to taping the patella. Wildlife count: Two Kangaroos.

Weekly Totals: 43.45km (3:46:09)

6km Recovery Pace Run

http://connect.garmin.com/activity/239504759

Distance:	6.01 km
Time:	32:12
Avg Pace:	5:22 min/km
Elevation Gain:	82 m

Easy run in the misty rain. Love it. Need to get my post tib sorted.

30min Easy Run + 6x100m Strides

http://connect.garmin.com/activity/239031180

Distance:	5.56 km
Time:	30:01
Avg Pace:	5:24 min/km
Elevation Gain:	62 m

Really easy slow start, about 3 x 400m slightly harder intervals followed by 6x100m strides. Need to get the legs loosened.