35km Cycle

http://connect.garmin.com/activity/249828438

Distance:	35.13 km
Time:	1:20:17
Avg Speed:	26.3 km/h
Elevation Gain:	339 m

20km Easy

http://connect.garmin.com/activity/249570977

Distance:	20.02 km
Time:	1:38:43
Avg Pace:	4:56 min/km
Elevation Gain:	74 m

Much more pleasant than yesterday. Ran down on the Lowlands as it's just more convenient. Beautiful morning to be out. Running fast is so much harder than running long.

From yesterday. Finally some blue skies.

4x2km w/2min recovery

http://connect.garmin.com/activity/249331278

Distance:	14.21 km
Time:	1:06:56
Avg Pace:	4:43 min/km
Elevation Gain:	52 m

2k splits:

7:48.1 (3:54min/km)
7:49.7 (3:55min/km)
7:58.5 (3:59min/km)
8:44.2 (4:22min/km)

What a disaster. Had nothing to give and got hit with a head wind on that last interval. Looking for answers. Disappointed with myself.

12km Cycle

http://connect.garmin.com/activity/249081446

Distance:	12.18 km
Time:	31:34
Avg Speed:	23.2 km/h
Elevation Gain:	170 m

Just a quick one to get some blood moving. My ass hurts already.

16km Cycle

http://connect.garmin.com/activity/248912917

Distance:	16.54 km
Time:	36:39
Avg Speed:	27.1 km/h
Elevation Gain:	132 m

New bike!  Need money from my parents to pay for this. Yes, I'm 33, I live with my parents and I am getting a bike for christmas. Slightly different to the malvern star bmx I got when I was 9.

Much nicer than the Reid I bought earlier in the year which got stolen by some junkie asshole from Westmead.

Saw Damien, had needles in the calves and psoas. Ready to rock and roll this week, albeit nervous about the 12k tempo coming up.

24km Easy

http://connect.garmin.com/activity/248405209

Distance:	24.14 km
Time:	2:01:49
Avg Pace:	5:03 min/km
Elevation Gain:	291 m

Another tough day. Decided to try and get a sleep in so didn't start running until about 8am, was supposed to be cooler anyway. Still retardly humid. Weight's been at around 71.3kg, was 69.5 when I got back. Made the mistake of using a nuun electrolyte tablet in the bottle. Tastes like shit and made my mouth all sticky and disgusting. Never again.

Just feeling beat up and looking forward to a couple of days not running. I assume its a combination of harder training than I've done for a while, with longer runs and shit weather + actually working a job for the first time in months.

My wife says I'm a wuss. Good to see she's picked up some aussie slang.

Weekly Totals:

Running: 75.55km (6:14:38)

6km Tempo

http://connect.garmin.com/activity/248084993

Distance:	6.02 km
Time:	23:58
Avg Pace:	3:59 min/km
Elevation Gain:	29 m

3k warm up, 6k tempo, 3k cool down. Tough. Lost a bit of focus and dropped a few seconds on the third km. Was dizzy by the end. I wonder how much difference the humidity makes, was praying for rain but got about three drops. Ran for a km right as the cool down with another runner- 58yr old triathlete lady. The people I meet are either way faster or way slower than me.

Jumped in the ice bath afterwards.

Haile Gebrselassie racing in Fukuoka this weekend, shame Ben St Lawrence isn't there.

November Totals: 

Running: 244.5km (20:24:33)
Strength: 2:58:37

Best month since July.