7km Recovery + 8 x 8sec Hill Sprints

http://connect.garmin.com/activity/456275817

Distance:	7.02 km
Time:	41:23
Avg Pace:	5:54 min/km
Elevation Gain:	104 m

Regeneration and trying to get a bit of neuromuscular force and coordination happening a la Magness' book.

18km Medium Long

http://connect.garmin.com/activity/455806260

Distance:	18.02 km
Time:	1:36:23
Avg Pace:	5:21 min/km
Elevation Gain:	273 m

Felt long, hard to get going today. KT tape along the inside shin. no orthotics again - makes the shoes fit much better and I can't really tell the difference. hurts with and without these days.

200, 400, 800 Pyramid

http://connect.garmin.com/activity/455308109

4x200 w/200 rec (39.7, 40.1, 41.5, 39.4)
2x400 w/400 rec (1:21.2, 1:22.8)
1x800 w/800 rec (2:53)
2x400 w/400 rec (1:25.2, 1:24.9)
4x200 w/200 rec (41.6, 41.4, 42.4, 42.3)

Ran at UTS Norths grass track, very good place to train. Forgot my HRM which would have been good to see the GCT on these. Pretty much spot on the Daniels' paces.


Two bags of ice bath after this bad boy. Hammered.

14km Aerobic Base

http://connect.garmin.com/activity/454846044

Distance:	14.00 km
Time:	1:06:49
Avg Pace:	4:46 min/km
Elevation Gain:	129 m

Around Olympic Park. Had the calves done yesterday, initially felt better - then not too great and my hip and knee are feeling crap too. Running, you rock! 

Did a master reset on the garmin to try and fix a little bug in it, which meant my garmin vo2 max dropped from 57 to 54 lol

10km Recovery

http://connect.garmin.com/activity/454306105

Distance:	10.09 km
Time:	56:40
Avg Pace:	5:37 min/km
Elevation Gain:	175 m

Lane Cove National Park. Could be a good spot for a hard and hilly tempo some time. Legs are pretty knackered. Getting a proper massage today - but someone new so will see how that goes.

26km Long Run

http://connect.garmin.com/activity/453468055

Distance:	26.02 km
Time:	1:59:36
Avg Pace:	4:36 min/km
Elevation Gain:	181 m

Solid effort with some faster pace running from 15 to 23km. Felt good today in the rain, but the legs are hammered. Met a guy after I was done who is developing some natural antioxidant supplement for athletes. Interesting but somewhat strange conversation to have at that time.

Weekly Total

Running: 88.48km (7:29:44)

February Totals

Running: 274.85km (23:24:25)
Cycling: 50.36km (2:11:50)
Swimming: 4.6km (1:31:39)
Hiking: 17.09km (4:56:33)

5km Recovery

http://connect.garmin.com/activity/452880045

Distance:	5.03 km
Time:	28:52
Avg Pace:	5:45 min/km
Elevation Gain:	68 m

Avg HR of just 65% max. A real slow, easy day for 'regeneration'.