2013

Yearly Totals:

Running: 2726.83km (228:48:36)

Cycling: 1228.26km (52:08:02)

Strength: 15:46:34

Hiking: 9.69km

Kayaking: 3.2km

440 more km run than in 2012

529 less km ridden than in 2012

16hrs less strength work than 2012

Set PR's across each distance;

5km: 18:56

10km: 39:00
City2Surf: 59:19

Half Marathon: 1:28:27

Marathon: 3:10:04

Just looked back at my goals for 2013 and realised I did not accomplish any of them. Funnily enough not that concerned. Would have been nice, but these things happen. 2014 will be hard to train well with a new full time job that involves shift work and a lot of stress.

Will be happy to run without major injury and set more PR's. Would love to go under 3hrs in the marathon.

12km Aerobic Base

http://connect.garmin.com/activity/421928984

Distance:	12.04 km
Time:	1:04:16
Avg Pace:	5:20 min/km
Elevation Gain:	301 m

Fairly easy run along Flatrock Trail and Lyrebird Track. Probably 5k single track with some rough stuff, and 4k wide fire trail - the rest road. Really liking this run even if it is slow going on the single trail - the water views are worth it. Last run of 2013.

Monthly Total:

Running: 315.82 (27:01:14)

10km Recovery

http://connect.garmin.com/activity/421459859

Distance:	10.02 km
Time:	56:47
Avg Pace:	5:40 min/km
Elevation Gain:	154 m

Trail on Perimeter Track and Smiths Creek Track. Somehow managed to tweak my quad though. Some rocky going, but mostly pretty good quality - few mt bikers, a horse, a wallaby and a dead bandy snake. 

24km Long Run

http://connect.garmin.com/activity/420891281

Distance:	24.01 km
Time:	1:58:03
Avg Pace:	4:55 min/km
Elevation Gain:	229 m

Around Narrabeen Lake. Really nice track, including some rainforest sections on dirt. Pretty windy. Ran for about 3k with a guy down from Qld. Longest run in a while.

Narrabeen Lakes. Looks calm, but was damn windy.

Rainforest section

Weekly Total:

Running: 86.43km (7:13:00) 

All without orthotics - bit niggly lower limbs, but not too much of an issue at this stage.

Curl Curl Parkrun 5k

http://connect.garmin.com/activity/420365404

Distance:	5.03 km
Time:	18:56
Avg Pace:	3:46 min/km
Elevation Gain:	13 m

Wasn't sure if I was going to do this, started feeling a bit off last night. Woke at about 6 and decided I might as well. just over ten mins drive from here which is pretty good.

Went out too hard with a 3:37 first km - ended up in 2nd place for about a k and a half then lost it and dropped back to about 6th I think. This is an 'official' PR which is at least something - although one second under the time trial from a few weeks back and no where near the 18:45 that was a Garmin PR in 2011 (maybe not so accurate). 

Rounds out the year with PR's for 5km (18:57), 10km (39:00), Half Marathon (1:28:27) and Marathon (3:10:04).

10km Aerobic Base

http://connect.garmin.com/activity/419525162

Distance:	10.02 km
Time:	52:29
Avg Pace:	5:14 min/km
Elevation Gain:	108 m

Easy run. Felt good.

8km Tempo

http://connect.garmin.com/activity/419243926

Distance:	8.01 km
Time:	32:12
Avg Pace:	4:01 min/km
Elevation Gain:	25 m

Good hard Xmas effort. Richmond lowlands, Bostons. Avg HR of 89% - over reached a bit and ended the last kms with a 92-94% max HR.