3x2km w/2min recovery

http://connect.garmin.com/activity/310748560

Distance:	10.00 km
Time:	46:41
Avg Pace:	4:40 min/km
Elevation Gain:	40 m

7:20.9 (3:40min/km)
7:27.6 (3:44min/km)
7:27.6 (3:44min/km)

Left calf stil problematic. Cut short the cool down because I was limping through it. Crap sleep - up since around 3:30am have a panic attack about a possible fibula stress fracture. Stupid.

9km Aerobic Base

http://connect.garmin.com/activity/309959283

Distance:	9.05 km
Time:	46:42
Avg Pace:	5:10 min/km
Elevation Gain:	264 m

Kurrajong Heights. Leg still a bit angry, don't seem to have that constant ache that I had before. Hip flexor tight.

Very nice trail up there, too hilly for the most part though. Couple of degrees cooler too. Found my singlet that I lost up there over two months ago - its a little dirty.

Better in person. Burralow Rd

7x2min (1min recovery) + 20min effort

http://connect.garmin.com/activity/309402258

Distance:	16.51 km
Time:	1:15:00
Avg Pace:	4:33 min/km
Elevation Gain:	156 m

East Kurrajong Rd. Held 4:12 pace for the 20mins which is basically all uphill. Saw Runners Tribe Ross out, haven't seen him around for ages.

Calf sucks. Had acupuncture yesterday and hasn't really done much. Tiger massage today. That will make the 4th massage in a week and a half plus acupuncture. Jesus.

Super foggy out there but that lifted after a while. Out before the sun was up, unusual for me. Had planned to run the dirt road at Colo, but didn't have time for the drive.

24km Long Run

http://connect.garmin.com/activity/308452603

Distance:	24.01 km
Time:	2:00:15
Avg Pace:	5:01 min/km
Elevation Gain:	577 m

Rest day yesterday to get some recovery from Saturdays 10k. Went out to the Colo River to hit up the dirt road there. Cold morning - was 5.1degrees in Richmond at 6:54 so it was at least that if not cooler. This is the go to dirt road I think for long runs. 20 mins drive from home and was able to manage 23k on rolling dirt roads, mostly pretty smooth, didn't run the 'big' hill.

Colo River

Today I went down another section that I hadn't been down before which adds a couple of k's that I hadn't seen before. The only people I saw were the guys who are re-grading the road and that was after about 1.5hrs running, couple of dogs had a bark but nothing to worry about.

Legs tight. Calf was ok once I got going, aching still. Hip flexors tightened up a fair amount. Wore the Pegasus which are no good after an hour. Good run though.

Sydney:10

http://connect.garmin.com/activity/307302649

Distance:	10.00 km
Time:	39:00
Avg Pace:	3:54 min/km
Elevation Gain:	73 m

Wasn't feeling as great as I would have hoped. Have been a touch flat during this week and the calf has bugged me. Got in and tried to the best I could, calf felt pretty much fine whilst running.

Got back a bit too far at the start - I have to learn to push up closer to the front. Felt a little trapped and knew I was behind slower runners. Went through half way at 19:36 - so managed a negative split by 6 seconds.

Looking at the splits, despite being off a bit (partly garmin inaccuracy, partly cos I ran a pretty wide line) I'm actually pretty pleased because they are pretty damn even, apart from the first.

In terms of official PR's its a 7:05min reduction from 2010. This being my first official 10k since then. Am super impressed by anyone that runs faster than me and somewhat envious. Tonnes of work to do.

40min w/5x1min (1)

http://connect.garmin.com/activity/306360389

Distance:	8.39 km
Time:	40:00
Avg Pace:	4:46 min/km
Elevation Gain:	111 m

Not feeling great after a heavy massage by the Irish dancer and some needles. Hopefully will freshen with tomorrows rest day.

Some soreness up around the top of the tibia like I had back in december.

6km Recovery

http://connect.garmin.com/activity/305825548

Distance:	6.03 km
Time:	33:54
Avg Pace:	5:37 min/km
Elevation Gain:	137 m

Going to have to get the calf needled again.