6km Recovery

http://connect.garmin.com/modern/activity/623424019

6km
31:03 (5:09)
71m gain

Along Manly Beach. Had massage straight after. Great spot to run, very busy on a weekday morning.

3x1600m T (2min rec)

http://connect.garmin.com/modern/activity/622800683

5:55.2 (3:42)
5:54.5 (3:42)
6:00.4 (3:45)

Probably would have been a touch quicker on road rather than grass. Still a bit fast for T pace. Need to get the legs freshened for the weekend.

10km Aerobic Base

http://connect.garmin.com/modern/activity/622385805

10.42km
53:51 (5:10)
211m gain

Really tired from work this week. Would have been happy with a half hr run, so pleased to get closer to an hour. Calves are really tight and need massage which is booked for Friday.

6km Recovery

http://connect.garmin.com/modern/activity/620850644

6.15km
36:00 (5:51)
117m gain

Easy. Tiny bit of blood apparent still, but not anything much.

22km Medium Long

http://connect.garmin.com/modern/activity/619907635

22.01km
1:42:04 (4:38)
150m gain

Way too hot out there. Says 21.1degrees at the start, but it would easily be pushing 27 in the sun coming back along pittwater rd. tried to get plenty of water in, but ended up peeing blood at the end. Haven't had that for a while - 2012 from memory.

Getting sore through the left leg too, need massage soon.

Weekly Total:
84.2km
6:53:14

Biggest volume in a while

15km Aerobic Base

http://connect.garmin.com/modern/activity/619176669

15.02km
1:09:14 (4:37)
22m gain

A moderate/higher end aerobic effort on hills around home.

7km Recovery

http://connect.garmin.com/modern/activity/618794611

7km
42:25 (5:59)
136m gain

Work exhaustion. Lucky to get out for 40mins.