16km Base Run

http://connect.garmin.com/activity/110684960

16km
1:22:59
Avg Pace: 5:11min/km
Avg HR: 142

Nice easy run but my right achilles/calf is not good. Big volume month and my body doesn't handle it well.

August Totals:
300.14km running
286km cycling

13km @ Half Marathon Pace

http://connect.garmin.com/activity/110436912

13km @ Half Marathon Pace

4:44
4:44
4:49
4:40
4:49
4:47
4:47
4:45
4:42
4:44
4:44
4:44
4:42

Avg Pace: 4:45min/km
Avg HR: 157

A come down from Saturdays effort. Everything is a bit tight, a bit niggly and couldn't get into a good rhythm.

21.1km Time Trial

http://connect.garmin.com/activity/109586951

21.1km TT

1:37:50
Avg Pace: 4:38min/km

Mixed Intervals and 20k cycle

http://connect.garmin.com/activity/109158059

Mixed Intervals

3km 12:57 (4:19min/km) Avg HR: 161, Max HR: 167
1.6km 6:32 (4:03min/km) Avg HR: 166, Max HR: 173
1km 3:55 (3:55min/km) Avg HR: 167, Max HR: 175
800m 2:56 (3:40min/km) Avg HR: 170, Max HR: 180

Good morning down on the bay. Solid session with some ok times. Rest up tomorrow and TT 21.1km on Saturday morning.

plus 20km cycle

26km Cycle

http://connect.garmin.com/activity/108995104

Commuting around the place. Officeworks in the morning as well as a uni commute.

10km @ Half marathon pace

http://connect.garmin.com/activity/108679456

10km @ Half marathon pace

4:40
4:44
4:44
4:42
4:48
4:44
4:39
4:42
4:36
4:38

Avg Pace: 4:42min/km

Avg HR: 144 (Including warm up and cool down)
Max HR: 167

Legs are definitely tired. Felt like I was working hard today and wouldn't be sure if I could hold that pace for another 11k.

Off to get some soft tissue work.

13km Base Run

http://connect.garmin.com/activity/108409941

1:10:32
Avg Pace: 5:25min/km
Avg HR: 142
Max HR: 162

A little stiff and sore to begin with but warmed up as I went along. Took it very easy. Headed the opposite direction to what I normally run and went down in to Canterbury and the Cooks River. Not a bad run to do. Wouldn't mind exploring along the river some more.


Plus: 20km Uni Commute