10km w/5km effort

http://connect.garmin.com/activity/401224504

Distance:	10.01 km
Time:	46:40
Avg Pace:	4:40 min/km
Elevation Gain:	33 m

Hot out there. No real intention to have a 5km moderate/hard effort in there, but just turned out that way. Shirts off Friday and my pasty white skin was dripping wet.

91km over the last 7 days, which is catching up to me and my left calf is back to its usual sore state.

7km Recovery

http://connect.garmin.com/activity/400803085

Distance:	7.04 km
Time:	36:55
Avg Pace:	5:15 min/km
Elevation Gain:	81 m

Had to dial in this run as my legs are starting to get the usual aches after 6 consecutive days of relative volume. Was a very pleasant run, nice morning super easy pace in old Nike Lunarfly's.

10km Aerobic Base

http://connect.garmin.com/activity/400418326

Distance:	10.01 km
Time:	46:58
Avg Pace:	4:42 min/km
Elevation Gain:	109 m

On grass over a 3.5km loop. Can't help but have the legs turn over. Ran with more effort than necessary. Ran in Hagios - the adios are done, ordered more plus Bostons too. I think I've put about 8-900km in the adios since May.

Can feel a few tight spots again. 

16km Aerobic Base

http://connect.garmin.com/activity/400047871

Distance:	16.02 km
Time:	1:16:08
Avg Pace:	4:45 min/km
Elevation Gain:	190 m

8k out and back. Good view of the Lower Portland fire which is about 25k away, burning at the end of where I used to run on Lower Colo Rd sometimes. Bit tight around the knees.

10km Aerobic Base

http://connect.garmin.com/activity/399545257

Distance:	10.21 km
Time:	53:42
Avg Pace:	5:16 min/km
Elevation Gain:	166 m

Easy run, windy and cool. Some trail, but again rocky and sandy. Yesterdays run would be a good go to hour run.

13km Aerobic Base

http://connect.garmin.com/activity/398907966

Distance:	13.11 km
Time:	1:10:51
Avg Pace:	5:24 min/km
Elevation Gain:	333 m

Run from Killarney Heights. Pretty hilly - 333m gain over 13k. Maybe 6k on trail - 4 of that good quality flat and wide service trail, with another two single track, rocky and shit in some places but mostly ok. Still slows one done to 6min pace though. 

Beautiful run along the water and good views. Finished up with a soak in the pool. No complaints.

25km Long Run

http://connect.garmin.com/activity/398482956

Distance:	25.00 km
Time:	2:17:09
Avg Pace:	5:29 min/km
Elevation Gain:	195 m

Ran with JT at Penrith. Very easy pace until the last 2km which were 4:20s. Been an exhausting week on the feet, hopefully get used to it next year.