10km Aerobic Base Run

http://connect.garmin.com/activity/172709743

Distance:	10.27 km
Time:	51:59
Avg Pace:	5:04 min/km
Elevation Gain:	138 m

Somehow had it in my head that I'd get at least a medium long run in but woke up tired and not feeling great still. Eventually headed out the door mid afternoon for a brief 10k. Legs don't feel great and generally don't feel strong. Have lost a kilo at least this week. Funnily enough I can't lose weight when I'm pushing 10 hrs of exercise a week. Anyway - am sitting at about 69 (ish) kg. Once I'm healthy I'd say that will pop up to 70 again. I actually would like to be at about 67-68kg - could stand to lose the paunch. If I cut out all the shit food it might be a possibility. Not sure how likely that is though.

Weekly Totals:


Running: 18.28km
Cycling: 9.61km

Total time: 2:33:21

Was hoping to get two consistent months of training done but this last week just knocked me out. Should have been hitting 300+ km for the month but instead am at 245km, not awful, but not what I wanted. Out of my control I suppose.

8km Aerobic Base Run

http://connect.garmin.com/activity/172324236

Distance:	8.01 km
Time:	41:00
Avg Pace:	5:08 min/km
Elevation Gain:	96 m

First run after an entire week with a gastro virus. Up at 4:30am to 6am again for the 5th consecutive night with abdo pain. So slept until 9am then ran late - a bit warmer and humid than I would like. No heart rate data and had intended to be taking it pretty easy, but still ended up with a couple of sub 5min km's (not super fast, just faster than easy pace). Calves felt tight.

First run in the new Adidas Adios 2 - wiggle edition so they are fluro yellow.

Adidas Adios 2

They feel flatter but stiffer. Still felt light and fast when I put them on. I think they will be good. Like the way the look.

9.5km Cycle

Took the bike out for half an hour to turn the legs of. No effort, definitely couldn't have run.

Gastro

Hate getting sick, this week has been wiped out by a gastro virus. Abdominal pain + diarrhea and muscle aches. Freakin awful. Have been camped out in fron of the TV last few days and my body is all stiff and sore. Trying to rehydrate properly today.

Will try ride up and down the street for a bit today, might need the adult diaper though... Hopefully will be up for a jog tomorrow. 

So far have wiped 30k off this week, cant be helped but really wanted to have two very consistent months strung together. At least its not through injury, and probably only two missed days really.

30min Yoga

Downloaded a yoga vid and tried to do some. Pretty poor effort. Actually feel pretty ordinary today, legs pulled up ok, but did about a 400m jog and felt pretty tight - particularly calves.

The new Adios 2 arrived today. Will run in them tomorrow I guess.

29km Long Run

http://connect.garmin.com/activity/170396775

Distance:	29.03 km
Time:	2:23:05
Avg Pace:	4:55 min/km
Elevation Gain:	152 m

Avg HR:	152 (82%)
Max HR:	170 (92%)

About 50-100m visibility today. Really happy with how I felt, although I reckon I've got tendonitis behind my right knee. Had the Easy Tiger massage which loosened it right up but still some stiffness there. No gels or anything, just put a little bit of sea salt in my water bottle (600ml).

Drank an oral rehydration salt mix that people usually use when they have diarrhea to see if that helps recovery. Jogged 8min pace for about 300m while drinking in, not much of a stretch after though. Ice bath, 600ml espresso milk, compression tights.

Weekly Totals:

Running: 85.45km
Cycling: 14.09km

Total Time 8:44:05

Really need to get more structured strength work going again, have lost my mojo there. Laid off the cycling this week, partly because I don't have a light at the moment and it has been dark when I get home. Happy with the volume of running - have to stay patient and not try and push the pace too much.

10km Recovery Pace Run

http://connect.garmin.com/activity/169997934

Distance:	10.08 km
Time:	57:48
Avg Pace:	5:43 min/km
Elevation Gain:	97 m

Avg HR:	136 (74%)
Max HR:	150 (81%)

Felt pretty flat and tired. Not the most inspiring run doing out and back over 2k. Really foggy and didn't want to risk being near/on the road. Stomach felt ordinary as well so cut the run short by 1k and didn't do any strides. Did 6k yesterday which wasn't intended so don't mind dropping a few km today.