20km Medium Long

http://connect.garmin.com/activity/442351252

Distance:	20.01 km
Time:	1:35:25
Avg Pace:	4:46 min/km
Elevation Gain:	164 m

Feeling close to normal. Got a bit tired and left leg tightened up. Saw the Tiger squad out for their long run - good to see a group of runners around who look strong and know what their doing. Ran in Adios, no orthotics.

Weekly Totals:

Running: 63.80km (5:21:07)

Swimming: 1.1km (21:39)

Cycling: 14km (39:40)

Hiking: 11.66km (3:19:33)

Despite the injury this week I managed to get a moderate amount of running done. Should be ok now I hope.

10km Aerobic Base

http://connect.garmin.com/activity/441494831

Distance:	10.03 km
Time:	46:55
Avg Pace:	4:41 min/km
Elevation Gain:	182 m

A bit of an effort, but feeling quite good (in the ankle at least). Legs were a bit dead. All those bloody Furbers Stairs at Katoomba yesterday - and I only went down! Another physio session today and I think that I will be good to go again. Haven't been using orthotics this week - am confused - ran without - got injured, ran with - got injured. At least the shoes fit properly without the orthotics so at the moment thats what I'm doing.

8km Aerobic Base

http://connect.garmin.com/activity/441034447

Distance:	8.15 km
Time:	41:49
Avg Pace:	5:08 min/km
Elevation Gain:	103 m

Basically the same as yesterday. First 800m feels fine then it grabs a bit, feels ok, feels tight. Not painful, just restricted.

6km Recovery

http://connect.garmin.com/activity/440603808

Distance:	6.33 km
Time:	33:06
Avg Pace:	5:14 min/km
Elevation Gain:	81 m

Much better than the last two days. Had a bit of soft tissue work done. Felt restricted and not 100% at times, occasionally felt pretty normal. Felt like I could have run for another few km.   Been binging and put on weight already.

5km Recovery

http://connect.garmin.com/activity/440185277

Distance:	5.13 km
Time:	29:12
Avg Pace:	5:41 min/km
Elevation Gain:	53 m

Same, same. Tight feeling more than anything painful. Seems too medial to be achilles, will see physio soon.

5km Recovery + 1000m Swim

http://connect.garmin.com/activity/439815741

Distance:	5.01 km
Time:	28:01
Avg Pace:	5:35 min/km
Elevation Gain:	14 m

Dropped the car off at Brookvale to get windows tinted. Ran at Curl Curl around the oval, no real pain, just a sense of tightness and not completely free. Walked from Curl Curl to Dee Why pool (about 3 and a bit km's) via the headland trail, swam for 20mins (1000m) did a 100m Swim Sprint in 1:39, then walked back to the car shop via Pittwater Rd (about 3k).

One of the ovals down there looks like it could be great for a bit of barefoot running.

2000m Swim

40min in the pool which is pushing the limits boredom wise.

Left calf/ankle pulled up really badly yesterday - basically the same as what happened to the right 3-4 weeks ago. Can feel a bit of swelling, so lots of ice - day off and see what happens. Annoying as I had massage/needles on wednesday so shouldn't have been tight.

Monthly Totals:

Running: 346.72km (29:46:18)
Cycling: 11km (33:47)
Swimming: 5km (1:41:13)

Total: 32:01:19

More swimming than I've done in the last 4 years and a big monthly running total despite picking up an injury and having 5 days off.