34km Long Run

http://connect.garmin.com/activity/382682937

Distance:	34.01 km
Time:	2:41:36
Avg Pace:	4:45 min/km
Elevation Gain:	290 m

Planned so I'd have to do the last 4k uphill (also meant first 4 were downhill). Gels at 5, 15 and 25km. Sweat a lot and felt very thirsty. Only drank every 5km. Its been a rushed preparation for Melbourne (still haven't actually registered -  but accomodation is booked), but have had an ok block over the last ten weeks with two more to go. Much more consistent than the lead up to Sydney in 2011, with longer, faster long runs each week. however, its been missing the long tempo runs and intervals.

Weekly Totals:

Running: 92.27km (7:26:09)

Biggest week of training in a while. Taper and peak now.

Monthly Totals:

Running: 325.43km (26:38:21)

Second biggest month of the year. 

12km Aerobic Base

http://connect.garmin.com/activity/382155125

Distance:	12.01 km
Time:	56:14
Avg Pace:	4:41 min/km
Elevation Gain:	170 m

Slept in, ran later and was much warmer. Big 1.8k hill at the end finished me off. 

7km Recovery

http://connect.garmin.com/activity/381742637

Distance:	7.13 km
Time:	37:17
Avg Pace:	5:14 min/km
Elevation Gain:	83 m

Easy day, Chiro/ART visit. 

3 x 3km w/4min recovery

http://connect.garmin.com/activity/381327015

11:48.7 (3:56)
11:53.1 (3:58)
12.04.1 (4:01)

Good session, felt like I had the pace right. Comfortably hard. Didn't have time to cool down as I had to get the wife to the station.

18km Aerobic Base

http://connect.garmin.com/activity/380880843

Distance:	18.01 km
Time:	1:29:37
Avg Pace:	4:59 min/km
Elevation Gain:	301 m

Beautiful spring morning in the mountains. Ran up the hill and could see the CBD which is around 60km in a straight line. Probably my favourite run, just has a big 1.2km hill in it.

Legs are still fatigued and a bit tight, chiro/ART on Friday. 

9km Recovery

http://connect.garmin.com/activity/380398630

Distance:	9.05 km
Time:	46:40
Avg Pace:	5:09 min/km
Elevation Gain:	124 m

Great to be back running in the morning. Legs are sore, but didn't feel to bad. Hope to have a good training week and then take the plunge into Melbourne.

Blackmores Sydney Half Marathon

http://connect.garmin.com/activity/379251153

Distance:	21.10 km
Time:	1:28:37
Avg Pace:	4:12 min/km

Splits: 

5km: 20:43

14km: 59:15

19km: 1:19:39

21.1km: 1:28:37

Really don't feel that fit, last month has been hard - weekday runs have virtually all felt terrible - last couple of longs runs I've died on dramatically. One tempo run and I think two lots of intervals and thats it.

So - to be able to get this time is fairly pleasing. Had planned to attach myself to the 90min pacer and see how I went but found when I lined up I couldn't see one. Just before the start he popped into the crowd and pushed his way forward and I wasn't able to get close through all the people.

Once running I completely lost sight of the pacer until the turnaround after the tunnel. Didn't think he looked to far ahead so continued to move along hoping I'd catch up. Someone told me he was about 30 seconds ahead of 90min pace, so I figured if I caught him I'd be able to stick with the group and go under 90. Eventually caught them at Mrs Macquaries chair, and almost tucked in behind, but thought I may as well just keep pushing on. So I did that and lost them. Just tried to stick to the pace I had. 

Was all good until the last few km where I just didn't have anything left in the tank, got passed by a number of people closing hard which was annoying. I just couldn't hang on. No where near as painful as C2S. 

Backed up by helping my wife finish her 9k Bridge Run - the furthest she had ever run prior was 3km. Very proud.

Its three months since starting back running post-stressie, and two months since being back to full volume. Another three weeks until Melbourne Marathon. Have over the last six weeks run long runs of - 28, 32, 29, 32, 28, 21 (HM).

Weekly Totals:

Running: 64.72 (5:37:22) (inc 9k Bridge Run)