19km Cycle

http://connect.garmin.com/activity/166216752#

Distance:	19.12 km
Time:	52:03
Avg Speed:	22.0 km/h
Elevation Gain:	256 m

Nice easy Autumn afternoon ride overtook about 100 cars return to Sydney from the Blue Mountains who were stuck in traffic at about 35k an hour. I enjoyed that.

26km w/16km @ MP

http://connect.garmin.com/activity/165747720

Distance:	26.04 km
Time:	2:08:59
Avg Pace:	4:58 min/km
Elevation Gain:	127 m

Avg HR:	155 (84%)
Max HR:	171 (92%)

Good run, felt strong and heaps fitter. Managed 19k under 5min pace. 16 under 4:53pace. Still a long way to go before I'm at the fitness level I want to be. Wore the Hyperspeeds and had to adjust them a few times, runnable but not great, could feel movement in the right foot and got tight across the top on the left. I think they are going to have to be for shorter runs. Not sure what to do - either Hagio or Adios 2.

Recovery: 15min ice bath and double espresso milk

8km Recovery Pace Run

http://connect.garmin.com/activity/165375809

Distance:	8.07 km
Time:	47:22
Avg Pace:	5:53 min/km
Elevation Gain:	100 m

Avg HR:	137 (74%)
Max HR:	157 (85%)

Ran the golf course which was just too soft and a bit too hilly. Had to work hard on the fairways as it felt like I was running in sand. About 3k there before doing the rest on the road. Post tib - sore, right hip flexor tight.

25km Cycle

http://connect.garmin.com/activity/165058620

Distance:	25.20 km
Time:	1:08:56
Avg Speed:	21.9 km/h
Elevation Gain:	412 m

Nice longer ride in the foothills. Decent climb followed by some speedy downhill.

16km Aerobic Base Run + 15km Cycle

http://connect.garmin.com/activity/164773081#

Distance:	16.34 km
Time:	1:25:47
Avg Pace:	5:16 min/km
Elevation Gain:	262 m

Avg HR:	145 (78%)
Max HR:	171 (92%)

Out the door at 5:50am today. Earliest I think I've run in over a year. Felt pretty good, hope the HR monitor is accurate. I think it seemed to be which is good as I guess there's been a bit of an improvement in fitness over the last month. Wore the Hyperspeeds which felt good up until the end when I felt a bit of a hot spot developing on the ball of my right foot. Really have to get them secured to my feet properly, otherwise I could see a blister problem.

PM:


http://connect.garmin.com/activity/164862460

Distance:	15.25 km
Time:	38:00
Avg Speed:	24.1 km/h
Elevation Gain:	146 m

Afternoon ride.

8km Recovery Pace Run + 17km Cycle + Strength Week 5 Day 2

http://connect.garmin.com/activity/164532982

Distance:	8.17 km
Time:	47:18
Avg Pace:	5:46 min/km
Elevation Gain:	100 m

Avg HR:	135 (73%)
Max HR:	148 (80%)

Easy run. Had physio again on my left calf, but not sure if it has achieved much. Definitely a posterior tibialis problem as diagnosed by Damien, which I already knew. Not causing any major dramas but am concerned about its potential to degenerate.

Saw a dead snake by the road.

PM:

http://connect.garmin.com/activity/164605748

Distance:	17.01 km
Time:	46:58
Avg Speed:	21.7 km/h
Elevation Gain:	279 m

Rode down to the post office to pick up some KT Tape, then headed halfway up bellbird hill and flew back down. Nice ride but a hot.

Strength: Week 5 Day 2


Stretches then;
2 x 10 Bridges
2 x 10+10 Single Leg Bridges (hold approx. 5sec at top)
1 x 20+20 One arm donkeys
Clam 2 x 20
Goblet squat 20kg KB 2 x 10
Romanian Deadlift 20kg KB 2 x 10
Single leg squat 2 x 10+10
Calf raises off step 2 x 5+5

Few more stretches

Low intensity strength session, might not have done it otherwise. Still felt like I was getting a good glute workout.

14km w/ 8km @ HMP

http://connect.garmin.com/activity/164242685

Distance:	14.05 km
Time:	1:09:28
Avg Pace:	4:58 min/km
Elevation Gain:	65 m

6am: Richmond Lowlands

Solid run down on the Lowlands. Foggy as hell, HR monitor wasn't wet enough so didn't work properly. Ran in the Hyperspeeds which actually felt quite good with the Adios laces in them holding a bit tighter to the feet. Not sure if there is enough show there for a marathon (for me) wil be interesting to see how the calves pull up because they only have 6mm drop. They feel much firmer under foot and flatter. Didn't feel like I would have gotten blisters. Ran 8k at Half marathon pace hitting; 4:45, 4:33, 4:36, 4:32, 4:37, 4:35, 4:32 and 4:30. Legs felt pretty good, same old calf issue (post tib) and tiny bit of left shin tightness right at the end - something to be aware of.