3x2km w/400m Recovery

http://connect.garmin.com/modern/activity/583551631

2km:
7:50.3 (3:55)
7:51.2 (3:56)
7:39.0 (3:50)

Aiming at a 'comfortably hard' 4min Tempo pace. Somehow found 3:56 pace in that zone which is good. Didn't really feel like I was giving it that much more effort on the final rep which was 3:50 pace. The trail down to Davidson has turned into a creek so came back up the big hill and got absolutely drenched.

14km Aerobic Base

http://connect.garmin.com/modern/activity/582920068

Distance:	14.12 km
Time:	1:09:34
Avg Pace:	4:56 min/km
Elevation Gain:	242 m

A little bit of breeze and drizzle. Can feel the long run in my legs still. 8min soak in the pool as a psuedo-ice bath - then it started raining so I got out...

12km Cycle

http://connect.garmin.com/modern/activity/582261372

Distance:	12.47 km
Time:	32:28
Avg Speed:	23.0 km/h
Elevation Gain:	100 m

Easy recovery spin after dropping the car off.

26km Long Run

http://connect.garmin.com/modern/activity/581523445

Distance:	26.10 km
Time:	2:08:42
Avg Pace:	4:56 min/km
Elevation Gain:	660 m

Wanted to do a flat easy long run but didn't happen - forgot my watch (?) and had to turn around and come home half way to Narrabeen. Ended up doing a pretty hilly and windy run around Middle Harbour. Some damn nice houses around Castle Cove.

Almost talked myself out of Warringah Rd, but got it done. Have done 117km in the last 9 days including a 5 and 10k tempo and 4x1k intervals. Two and a half weeks until Blackmores half so hope I a) don't get injured and b) absorb this training. 

10km Tempo

http://connect.garmin.com/modern/activity/580826634

Distance:	10.01 km
Time:	40:53
Avg Pace:	4:05 min/km
Elevation Gain:	157 m

Sydney Striders 10k Lane Cove course. Its hard. I think I went too hard for a tempo, has shattered at the end. A couple of real nasty hills.

12km Aerobic Base

http://connect.garmin.com/modern/activity/579884561

Distance:	12.03 km
Time:	1:04:08
Avg Pace:	5:20 min/km
Elevation Gain:	354 m

Checking out what damage might have been done to the trails with the rain, but they are pretty good apart from being a bit muddy and some big puddles down on Lyre Bird. Beautiful weather for the beginning of spring. A lone saxophonist was playing down by the water which was kind of strange. 

4x1km w/2min walk recovery

http://connect.garmin.com/modern/activity/578837402

First and third had an elevation gain of 10m, while two and four were back down.

3:47.2
3:36.9
3:47.4
3:37.9

Monthly Totals:

Running: 330.16km (27:57:48)
Cycling: 17.95km (52:20)
Swimming: 2000m (38:32)

Biggest month since January.