60min Aerobic Base Run

http://connect.garmin.com/activity/243398309

Distance:	12.49 km
Time:	1:00:01
Avg Pace:	4:48 min/km
Elevation Gain:	323 m

Good run out at Colo. Feeling a little bit fitter. With a few 4:35-4:45 km's thrown in without too much effort.

Wasted a heap of time driving back home via the national park and Upper Colo. Probably because I know I have to study.

40min w/ 20min Tempo + Strength

http://connect.garmin.com/activity/243104953#

Distance:	8.52 km
Time:	40:01
Avg Pace:	4:42 min/km
Elevation Gain:	32 m

15min warm up then 20min tempo, which ended up being more like an LT run. Just dipped under 20mins for 5k -  avg 3:58 pace. Dead flat on road.

Humid and cloudy. Richmond Lowlands

PM: Strength

Few rounds of yoga stretches then;

3x8 Bench Press (55kg)
3x8 Bent row (50kg)
3x20 Arm/leg extension on bench
1min plank
______________________________________________________________________________

35min Recovery Pace Run

http://connect.garmin.com/activity/242907622

Distance:	6.06 km
Time:	35:01
Avg Pace:	5:47 min/km
Elevation Gain:	70 m

Super easy run in the national park.

Strength + Mobility

A bit of a yoga stretch to start things off for about ten minutes then

3x8 Bench Press (50kg)
3x8 Bent Row (50kg)
3x15 KB goblet Squats (20kg)
3x15 Arm/leg extension thing on bench

20km Medium Long

http://connect.garmin.com/activity/242067425

Distance:	20.11 km
Time:	1:39:05
Avg Pace:	4:56 min/km
Elevation Gain:	570 m

Nice run on Lower Colo Rd. Longest since injury. Felt like I was mostly taking it reasonably easy, except for the big ass incline at the end of the road before turning around. Think I saw a female lyre bird, definitely saw a male lyre bird which was pretty cool. Saw 7 roos - a group of three and a group of four - different types I think.

Its a cool run on a dirt rd that undulates mostly and takes you through a few different landscapes.

Misty morning on the Colo

Weekly Totals: 

Running 54.57km (4:39:26)
Strength: 53:37

A bit of work running with a few more big hills, a tempo and a fartlek/interval day. Abs are still sore from Thursdays workout.

30min Recovery Pace Run

http://connect.garmin.com/activity/241712763

Distance:	5.09 km
Time:	30:02
Avg Pace:	5:54 min/km
Elevation Gain:	26 m

Left leg is not feeling too good from hip to toe.

40min Fartlek + Circuit Training

http://connect.garmin.com/activity/241469243

Distance:	8.45 km
Time:	40:01
Avg Pace:	4:44 min/km
Elevation Gain:	31 m

Pyramid: 
10min Warm up then: 
3min on/3min off, 
2min on/2min off, 
1min on/1min off, 
1min/on/1min off, 
2min on, 2min off, 
3min on/3min off 
9min cool down

Think I was roughly holding 3:50 - 4:00 min pace for each interval. Flat and on the road. Wore 1600's, left leg niggly sore/tight.

PM: Circuit Training

3 x 5 push ups, 10 rows(40kg), 15 sit ups, 20 squats, 3 hill runs (20m)

8:37

Been a while since I've done something like this. Was just going through it while I was training someone else.