2 x 3km w/3min recovery

http://connect.garmin.com/activity/305397063

Distance:	13.08 km
Time:	1:02:41
Avg Pace:	4:47 min/km
Elevation Gain:	32 m

11:34.9 (3:52min/km)
11:47.8 (3:56min/km)

Tough day. Felt pretty flat and tired before even starting. Had hoped to hold 3:50 pace but did not happen. Seemed to be much more humid than the last week. Felt like I was pushing it a touch hard and should allow the drop in pace and think more about the effort. Hopefully the last weeks training is absorbed by the weekend and the legs have freshened a bit. 34 years old today. Probably fitter than I've been before - running wise at least.

Monthly Totals

Running: 316.52km (25:30:17)

Have managed to run and manage the niggles. Last year I only ran above 300k in a month once. So far this year, two consecutive months above 300.

28km Long Run

http://connect.garmin.com/activity/304191885

Distance:	28.11 km
Time:	2:07:01
Avg Pace:	4:31 min/km
Elevation Gain:	158 m

Astonishingly beautiful morning down on the lowlands. Wanted to stay off the hills and see what pace I could hold. Felt comfortable at 4:30's but it got uncomfortable. Tightened up a fair bit, but managed to hang on.

Nice day for a balloon ride.

Weekly Totals:

Running: 87.60km (6:53:35) (924m elevation gain) (32km off road)

Pretty big week (for me) with some quality in there.

4x2km w/2min recovery

http://connect.garmin.com/activity/303654388

Split	Time	Distance	Avg Pace
Summary	1:02:34.0	13.34	4:41
1	14:52.9	2.59	5:44
2	7:23.6	2.00	3:42
3	2:00.0	0.35	5:45
4	7:23.3	2.00	3:42
5	2:00.0	0.34	5:58
6	7:30.6	2.00	3:45
7	2:00.0	0.30	6:45
8	7:31.4	2.00	3:46
9	2:00.0	0.19	10:20
10	9:52.2	1.57	6:17

Done on a wet 300m grass oval. Wanted to hold 3:50 pace across them but I still don't know how to pace properly. About 20 seconds better per rep than when I did this 9/4. (that was after a shit day at work and much hotter)

Good session. Ran in Adios with bloody wet feet. Calves will need a rub down.

16km Tempo

http://connect.garmin.com/activity/302842792

Distance:	16.13 km
Time:	1:05:13
Avg Pace:	4:03 min/km
Elevation Gain:	118 m

Third long tempo over six weeks. Pace has come down from 4:12's to 4:07's to 4:03's (by the garmin). Felt better today than either of the other two, felt like I could have held that pace for at least a few more km. Was getting tight on the left side though.

Ran in the new Adios which seem quite good. Test will be on a two hr + run.

I think I just ran my 10k PR on this.

6km Recovery

http://connect.garmin.com/activity/302395165

Distance:	6.02 km
Time:	30:33
Avg Pace:	5:05 min/km
Elevation Gain:	65 m

Got a new pair of Adios 2 so took them out to see how they felt. Bought a pair about this time last year, but they ended up destroying my toenail - got the usual size but they are a bit tight. So after a few different pairs of shoes - I decided to try these again a half size up. They are a lot stiffer and firmer than the NB's I've been using. Will see how they go on tomorrows long tempo.

Knee feels almost back to normal. left calf tight (again).

Adios 2

19km Medium Long

http://connect.garmin.com/activity/301990687

Distance:	19.02 km
Time:	1:38:28
Avg Pace:	5:11 min/km
Elevation Gain:	435 m

Headed up to Mt Lagoon along the fire trails. A little over 30mins drive (google maps says its 48mins on the dirt). I feel somewhat apprehensive about trail running. I find it difficult to get a good rhythm, and I never feel particularly relaxed - especially when the trees start to form a tunnel type effect.

Legs felt pretty fatigued from the weekend, plus a fairly long night standing up at work last night - which is why I decided to go slow and on dirt.

This run starts in the 'village' where its all autumn leaves before you out into the national park. It has some really nice ferny sections but then closes in (its still 4wd width). Not too rocky, bit sandy in sections. The highlight though is at the end of the trail where the T3 walking track begins. Absolutely amazing lookout over the Wollemi wilderness. Looking on the map it is only 50km to Glen Davis as the crow flies from this point (although I thought it said 80km on the sign). Not somewhere I'd be in a hurry to get up to again though.

Right knee seems to be getting much better since massage on friday. Calves pulled up pretty tight after Sunday.

Autumn up the Mountain - Sams Way. 

I didn't take this - found it on the web from someone
else who'd been there. Pic doesn't do it justice. 

24km w/6k effort

http://connect.garmin.com/activity/300723286

Distance:	24.02 km
Time:	1:51:00
Avg Pace:	4:37 min/km
Elevation Gain:	367 m

Pretty happy with this run. Great weather, good views out to the city. Hard effort for last 6km with - 4:11, 4:14, 4:18, 4:18, 4:18, 4:07.

Pretty tight left hip flexor/hip still. Right knee feeling much better. Ice bath (with last weeks ice) post run. Ran in a pair of Adios from 2011.

Weekly Totals:

69.54km (5:32:46) 887m elevation gain. 24km off road.