10km Recovery inc. 10 x 8sec Hill Sprints

http://connect.garmin.com/activity/460430338

Distance:	8.01 km
Time:	46:59
Avg Pace:	5:52 min/km
Elevation Gain:	181 m

http://connect.garmin.com/activity/460430361

Distance:	2.18 km
Time:	16:22
Avg Pace:	7:30 min/km
Elevation Gain:	85 m

Feeling a little bit better. 

12km Aerobic Base

http://connect.garmin.com/activity/459976984

Distance:	12.10 km
Time:	56:40
Avg Pace:	4:41 min/km
Elevation Gain:	219 m

Bit of fartlek style, really shouldn't be pushing as hard as I did. Ran in Takumi Ren, not much shoe underfoot. Going to get acupuncture on the calf.

18km Medium Long

http://connect.garmin.com/activity/459451116

Distance:	18.01 km
Time:	1:30:20
Avg Pace:	5:00 min/km
Elevation Gain:	129 m

Pretty tired run. Couldn't get moving and the HR was up. Quite warm too.

2x3km (1min) + 4x200m

http://connect.garmin.com/activity/458851485

2x3km w/1min recovery: 11:26.3 (3:49), 11:49.2 (3:56)

4x200m w/200m recovery: 37.3, 38.8, 38.2, 38.3

Dug myself into a hole on the first rep. Should have been aiming for 3:59 threshold pace, instead ended up at 5k pace and blowing myself up - running at around 92-94% HR max. Fairly happy with the 200s though which are a touch faster than I expected.

The 620 which has a built in 'recovery advisor' recommends 67 hrs recovery time which is the most I have ever seen. Legs are still shit.

8km Recovery

http://connect.garmin.com/activity/458244098

Distance:	8.01 km
Time:	47:03
Avg Pace:	5:52 min/km
Elevation Gain:	108 m

Around the streets of Chatswood. Calves are shot. Massage today.

28km Long Run

http://connect.garmin.com/activity/457370868

Distance:	28.11 km
Time:	2:20:56
Avg Pace:	5:01 min/km
Elevation Gain:	414 m

Back up in the Hawkesbury. Longest and hilliest long run this year. So damn thirsty at 2hrs, luckily was near the local school. Just took it easy mostly.

Weekly Total:

107.33km (9:13:24)

Easily the biggest volume week I've ever done. With two decent sessions as well. Increase in volume and intensity? Yep. Still have niggly post tib/ankles? Yep. Surely nothing bad can come from this.

LT/10km Alternation (3 min recovery)

http://connect.garmin.com/activity/456713041

Distance:	16.06 km
Time:	1:16:27
Avg Pace:	4:46 min/km
Elevation Gain:	166 m

3k (LT), 1.5k (10k), 2k (LT), 1k (10k), 1.5k (LT)

3k: 12:06.8 (4:02)

1.5k: 5:53.4 (3:56)

2k: 8:01.8 (4:01)

1k: 3:56.9 (3:57)

1.5k: 6:09.4 (4:06)

Feeling reasonably comfortable. Happened to hit one of the few hills on the 1st 10k paced rep, and again on the last LT.