8km Recovery Pace Run

http://connect.garmin.com/activity/194017449

Distance:	8.03 km
Time:	44:00
Avg Pace:	5:29 min/km
Elevation Gain:	98 m

Avg HR:	141 (75%)
Max HR:	151 (81%)

Stunningly clear and beautiful morning. Out the door at 6:30 just prior to sunrise, but light enough not to need a torch. Knee just has that dull achey feeling again, think I need to McConell tape rather than KT tape.

TdF starts tonight, no idea who will win, hopefully Cadel, but who knows.

32km Cycle + Strength

http://connect.garmin.com/activity/193798706

Distance:	32.05 km
Time:	1:10:06
Avg Speed:	27.4 km/h
Elevation Gain:	318 m

Longer ride, although had 30mins right in the middle to catch up with a mate. Back is feeling a bit uncomfortable and I think the gears need a bit of a fine tune. A tad harder to climb due to the gearing and getting used to the positioning. Average speed is up by about three or four k's an hour. Quicker downhill and on the flat but not much quicker going up hills.

Strength


Squat 65 65 65 65 65
Pull ups 5 4 4
SL Descending Squats 20+20 20+20
SL Box jumps 15+15
Hollow Hold 3x30sec holds

In the gym about 90mins after the ride so feeling a bit dead.

15km Aerobic Base Run + 15km Cycle

http://connect.garmin.com/activity/193464954

Distance:	15.02 km
Time:	1:11:03
Avg Pace:	4:44 min/km
Elevation Gain:	232 m

Avg HR:	154 (82%)
Max HR:	175 (94%)

Scheduled 14k, but went a bit far away. Stopped and cooled down with about 700m slow jog. Have finally updated the garmin to have HRR% and updated max HR up by 2 beats. Makes a difference to the max% I see now. Apparently HRR is more accurate so I'll try use that to gauge things. Felt like I was goinng a touch hard but percentage was lower, whatever... Good pace over the hills.

Had a differnt taping technique shown to me yesterday, but didn't seem to be as effective so will go back to what I was doing. Could feel my knee being a bit weird again. Ice etc etc

PM: Cycle

http://connect.garmin.com/activity/193554600

Distance:	15.09 km
Time:	31:44
Avg Speed:	28.5 km/h
Elevation Gain:	65 m

New bike :) Much easier to sit around 30k an hour on the flat. Still getting used to the drop bars. Gearing could probably be better, but can't really complain given the price.

Hit the gym straight after for -

Deadlift: 80 80 80 80 80
Single leg bridges: 2x15+15

13km Aerobic Base Run

http://connect.garmin.com/activity/192835507

Distance:	13.01 km
Time:	1:03:02
Avg Pace:	4:51 min/km
Elevation Gain:	190 m

Avg HR:	157 (84%)
Max HR:	179 (96%)

Nice run, probably a touch too hard and hilly. Knee felt good, although every now and then I get a little twinge and think 'fuck-I've hurt it' but then it goes away. A little achey after through the day. Need to keep up with the fish oil. Massage tomorrow and picking up a new bike for cross training.

Strength W3/D1

Bench press 55 55 55 55 50 Single leg descending squats 2x20 each side Squats 60 65 65 65 60 Bent over rows 15kg 3x10 each side Plank 1:30, 30sec rest, 1:00

21km Medium Long Run

http://connect.garmin.com/activity/192027882

Distance:	21.02 km
Time:	1:44:15
Avg Pace:	4:58 min/km
Elevation Gain:	318 m

Avg HR:	154 (82%)
Max HR:	177 (95%)

Good run. Probably should have been on the flat. Felt the knee a little bit, almost nothing. Happy to be close to back. Start the three month program to Sydney on Tuesday.

Weekly Totals:

Running: 58.43km
Cycling: 17.23km
Strength: 2hr 10min

Total Time: 7:46:11

6km Recovery Pace Run

http://connect.garmin.com/activity/191661509

Distance:	6.30 km
Time:	35:05
Avg Pace:	5:34 min/km
Elevation Gain:	94 m

Easy, slow run to try and work out some of the tightness. Test is tomorrows long run.