10km Recovery

http://connect.garmin.com/activity/438021018

Distance:	10.04 km
Time:	58:19
Avg Pace:	5:49 min/km
Elevation Gain:	252 m

Super easy in Hagios, right calf now is having an issue. 

18km Medium Long

http://connect.garmin.com/activity/437653284

Distance:	18.01 km
Time:	1:25:17
Avg Pace:	4:44 min/km
Elevation Gain:	134 m

Pretty tired and dead legged.

8 x 320m Hills + 5km Recovery

http://connect.garmin.com/activity/437202419

Tough, very tough session. Hitting 97% max HR going up the hills. Good strength work and high intensity without the impact on the legs.

PM:

http://connect.garmin.com/activity/437358809

A plodding recovery jog in the heat. Legs are dead, had some massage and needling done today on the calves too.

10km Recovery

http://connect.garmin.com/activity/436373957

Distance:	10.11 km
Time:	57:03
Avg Pace:	5:39 min/km
Elevation Gain:	245 m

Very tired. Slept in until 10am, very unusual. Didn't eat enough yesterday.

27km Long Run

http://connect.garmin.com/activity/435579300

Distance:	27.22 km
Time:	2:08:55
Avg Pace:	4:44 min/km
Elevation Gain:	188 m

Narrabeen Lakes to Dee Why. Backpackers have taken up residence in the car park where I start - good facilities I guess. Took out really easy and tried to bring in the pace towards the end. Put in a 4:11km at 24km to see what marathon pace might be like, but too much at this stage. 

Weekly Totals:

Running: 104.10km (8:43:10)

Cycling: 11km (33:47)

9km Recovery + 11km Cycle

http://connect.garmin.com/activity/434999814

Distance:	9.15 km
Time:	50:01
Avg Pace:	5:28 min/km
Elevation Gain:	175 m

Super easy run. Weird issue picking up GPS at the start - normally the 620 has been connecting in about 5 seconds as I walk to the street from the back door, but today it took about 5 mins and then wasn't accurate for the first km. Only about 5.5 hrs sleep last night, but at this pace it was cruisey.

http://connect.garmin.com/activity/435075945

Distance:	11.50 km
Time:	33:47
Avg Speed:	20.4 km/h
Elevation Gain:	188 m

Fell off trying to get into pedals. Again.

12km Aerobic Base

http://connect.garmin.com/activity/434659372

Distance:	12.32 km
Time:	1:00:18
Avg Pace:	4:54 min/km
Elevation Gain:	160 m

On roads. First 6k slightly uphill, back downhill. Very humid.