22km Long Run

http://connect.garmin.com/activity/445676052

Distance:	22.01 km
Time:	1:47:53
Avg Pace:	4:54 min/km
Elevation Gain:	170 m

Super humid. Left ankle a bit niggly. Quads still very tired from the ride on friday.

8km Recovery

http://connect.garmin.com/activity/445155704

Distance:	8.13 km
Time:	43:22
Avg Pace:	5:20 min/km
Elevation Gain:	102 m

8km Recovery + 36km Cycle

http://connect.garmin.com/activity/444779781

Distance:	8.10 km
Time:	44:48
Avg Pace:	5:32 min/km
Elevation Gain:	90 m

Easy run with 5 sprints thrown in. Hit around 2:40min/km pace on a few of them with the fastest recording 2:32. Its just nice to see that my legs can actually go under the 3min mark. Feels completely different though, much more stiffness in the muscles to generate power. Normal relaxed strides probably only go to about 3:20 pace. Don't have any acceleration, so it takes me 100m before I hit that pace.

Left calf/post tib a bit tight again. Right pretty much normal.


http://connect.garmin.com/activity/444859700

Distance:	36.20 km
Time:	1:32:10
Avg Speed:	23.6 km/h
Elevation Gain:	647 m

Went a touch longer than planned. Lots of ups and downs. Great quality road.

West Head. What a god damn view!

2 x 2.5km Hill Circuits + 1500m Swim

http://connect.garmin.com/activity/444379312

Distance:	10.15 km
Time:	51:04
Avg Pace:	5:02 min/km
Elevation Gain:	183 m

Basically a 22min tempo/high tempo effort. Trying to emulate this: 

http://www.championseverywhere.com/hill-circuit-hills

Left leg a bight tight, right seems fine. Good session at the right level I think.

PM

1500m Swim @ Dee Why Ocean Pool

12km Aerobic Base

http://connect.garmin.com/activity/443972839

Distance:	12.08 km
Time:	1:00:00
Avg Pace:	4:58 min/km
Elevation Gain:	192 m

Felt pretty good, 98% again. Like running in a sauna today. Relatively hilly.

8km Recovery

http://connect.garmin.com/activity/443548949

Distance:	8.13 km
Time:	41:23
Avg Pace:	5:05 min/km
Elevation Gain:	129 m

Still some discomfort there in the ankle. Had some massage at Chatswood, hopefully loosens it up. Put the orthotics back in.

6km Recovery

http://connect.garmin.com/activity/443227916

Distance:	6.01 km
Time:	36:09
Avg Pace:	6:01 min/km
Elevation Gain:	178 m

Afternoon run, was almost going to take the day off. Flat Rock to the park and back. Not sure if its the trail, or if I just shouldn't have run - but the ankle is sore again. Much more so than it was after yesterday and all today.