North Head - Session 8 * 3min ON/1 min OFF

6:00pm - In the howling wind and rain up at North Head near Manly, proceeded to belt out 8 by 3min with 1 min off. Covered 18km for the session with 20min warm up and warm down. Felt good from about the 2nd until the last.

singing in the rain

12:30pm - 11km - Chats-MowbrayRd,EppingRd,GNW and back up Blue Gum Ck. Was awesome bolting through puddles and creeks. 46 minutes.

long run

6:30pm - 90 minute, quite solid from Chatswood to Epping, taking in a 30 minute loop east of Chatswood. Covered 24km.

morning run

6:15am - Met DB for leisurely hour around the Bay. covered 14km

session

6:30pm - Warmup from Balmain High to Marion St, saw '26miles' it seems. 8 by 4 minutes with 2 minutes recovery...got wet on the 7th one. 20 minutes recovery. Covered 21km

easy trot

lunchtime run 31 minutes - 7km

morning run

7:00am - at home 42 minute run, covered 10km

long run

6:00pm - 85 minute run , quite solid from North Narabeen, along Long Reef, Dee Why Beach, Curl Curl past Harbord shops and return. Covered 22km

sunday run and summary

8:10am - Ferny Creek for 2:15, felt great for about 90 minutes, then slowed down, feeling really stiff in the glutes. Covered 32km.

Weekly summary 193km
Areas to work on this week:
- Improve diet, too many cakes and sweets. No more processed food this week and coffee/tea.
- Not enough stretching.
- May start taking Magnesium tablets as been waking up really stiff.

evening run

5:00pm - 40 minute run covered 10km around Bundoora again.

Sat morning session

In lovely frosty Melbourne, from the folks house in Bundoora, did a Mona Fartlek around the slippery confines of Bundoora Park. Finished off with about 5 * 150 metre hill reps. Covered 16km

solid 1 hour

Solid 1 hour around the bay in pissing rain. Covered 16km

physiocise and short run

7:00am - 1 hour physiocise class and 39 minute run back. covered 9km

long run

6:45pm - 1 hour 38 minutes running back from home, from chatswood, through gladesville putney and back through west ryde and ermington to epping. covered 24km.

hard run

12:45pm - Solid 12km in 44 minutes. Was flying along Mowbray-GNW. Like this cold weather. Will make up long run from last night tonight.

morning

6:15am - bloody dark this morning around the bay for 1 hour. 14km.

session

6:30pm - around Sydney uni and surrounds, 8 by 6m with 2m off. Not feeling the best, managed to hang in with DB. Covered 22km.

easy run

12:00pm - top half of the body now feeling Nowra. 40 minutes at above slow pace. will put down 10km.

run back from class

10:00pm - Farah dropped me off in ermington back to epping, up some dreadful hills 8km.

recovery run

12:30pm - out of epping, working from home today, ran an 82 minute run through eastwood, then up to browns waterhole via bush through to pennant hills and back through wongala crescent. covered about 21km.

long run

8:00am - run around the forest trails of Jervis bay. great place to run. solid 1 hour 56 minutes for 29km. no evening run.

weekly summary
197km - good result in nowra. more speed this week, would like to fit in three sessions of tune up and long run on Wed to be +2 hour. racing next sunday at albert park 15km aths vic.

nowra race

3:00pm - 12km in 12:34, 13:11, 13:27 = 39:12, for third place. obviously not good pacing as went out like a mad cat. was in lead until 7km and then petered out. better pacing might have seen me battle harder for 2nd place. good win from Chinny.

run home from work

6:00pm - ran home from work,via mowbray rd, and eastwood. covered 14km over 58 minutes

morning run + p/cise

7:00am - 46 minute run with Physiocise class.

mona fartlek

7:00pm - mona fartlek, felt shit until the 30seconds. covered over 3.1km until turnaround and passed starting point. covered 15km, 25 min warm up and warm down.

lunch time run

12:35pm - 60 minutes solid. covered 16km along mowbray-gnw

mid-week long run

6:30pm - 85 minutes solid, running up and down as many hills as I could find on Bay run. Almost abused by mad motorist near Timbrell Park. Covered 23km.

morning run

6:15am - 1 hour with DB around the bay. covered 15km.

session 10 by 1km

5:45pm - Moore Park (grass). 10 by 1km off a minute. All in 2:55, except for 9th rep in 3:00. Felt good. Small warm-up's and warm-down. Covered 16km

lunchtime run

11:45am - flat loop at work, 42 minutes, 10km.

easy arvo run

5:00pm - 1 hour run through the bush in Epping. Was flying for 16km.

session - make up for missing sat

8:30am - homebush - wentworth common - 20 min warm-up, then 10 minutes, 15sec on and 15sec off, 5km threshold in 15:45, then 20 min warm-down. covered 16km

long run

8:00am - 2 hour 26 min. 34km run. 158km for the week.

missed tues morning recovery. thursday night session was mona fartlek, instead of planned 3k and 2k intervals. speed was great on tues night. got flu on friday, so shortened runs, missed saturday, and will make up session following monday morning. coming good by Sunday run.

looking fwd to good result in Nowra, hopefully top 2 or 3. will make long run on monday and wednesday hilly to prepare.

massage and easy run

6:00pm - 48 min run and massage 12km run

physiocise + morning run

7:00am - 1 hour physiocise class, then 30 minute run to recover. covered 8km.

mona fartlek

6:00pm - mona fartlek, felt great, especially towards the end. covered 14km

lunch run

12 noon - 48 minutes 12km, mowbray-gnw

long run

5:00pm - ran 10 min to Physiocise class, and another 70 minutes afterwards to home. Felt good. Quite warm night. Covered 19km.

morning run

6:15am - meet DB around the bay this morning, for medium 70 minutes. Covered 17km.

8 by 1km session

5:45pm - around Moore Park with DB and CT. Felt good for first 5. 6 & 7 forgot about breathing and then remembered for #8. Covered 16km with warmup and down

easy monday

6:00pm - 58 minutes run home from work, 15km

recovery

12pm - easy 42 minutes on the flat 9km

easy run

6:30pm - easy run, Eastwood, ch7 loop, 32 minutes, ~8km.
WEEKLY total 196km - target next week 210km.

long run

7:00am - Newtown to Airport star. with DB the Ultra man, joakin. 35km for 2:30. felt like crap.

xc relays

Ran anchor leg 4km, passed Sutherland and Sydney uni B with 12:30. 4th place for the team. Respectable result. Happy with this run, good leg turnover. covered 11km

Lane Cove 10k race

7:00am - Cold crisp start. 15:57 through 5, eased off down the hill 16:13 for next 5. 32:10. 1st place. Inc. warm up and down 17km. Probably would have run around 31:30 if pushed.

Easy run

4:15pm - 38 minutes at a crawl around Chatswood. (8km)

Session & morning run

6:40am - 15min to Physiocise class, 45 minutes - MowbrayRd-GNW loop back to Chatswood (15km)
7:00pm - 4km warmup, Mona Fartlek (on grass) - Timbrell Park, 4km warmdown - 6 strides (15km)

Wed Night & Thurs Morning run

11:00am - 48 minutes medium, through Mowbray-GreatNthWalk bush trail. Covered 12km, felt good
5:00pm - 30 minutes easy, after 1 hour physiocise class. Covered 8km. Felt tired and cold.

morning run

6.15am - met with DB for 63 minute morning run around the Bay. Also met Stephen Jackson for the last few k's. Was still feeling the session the night before. Covered 14km.