Escarpment..

Wed pm - 90 minutes around Centennial
Thurs am - 40 minutes easy
Thurs pm - Mona Fartlek Lane Cove NP.
Fri am - 40 minutes - Physiocise class
Sat am - 20 min w/up, 40 min threshold, 20 min w/down. Along coast from Wombarra to Bulli return.
Sat pm - 50 minutes = 12km cruisy run
Sun am - 34km - Escarpment Classic from Bulli Beach. Really enjoyable run and scenery. 2 hour 45m.

174km for the week. Back on track and lasted a good long run with little damage other than a headache.

Mon am - 30 minutes easy 7km.

Track session

Mon pm - 57 minutes at good speed around home, dodging Water dragons on the bush paths.
Tues pm - Felt a little crook after some dodgy prawns at a business lunch. Went to Dunbar Oval in Ryde. 4 by 800m under 70s a lap, with 70s rest. 6 by 400m in about 65, with 70s rest. Long jog there and home. A hot one.
Wed am - A warm morning with Dennis and Cam. 46 minutes for 11km around the Bay. Lots of fair weather runners out there.

Speed in the legs..

Well suprised myself on the Saturday, with a comfortable 4:12 for the 1500m, and a 2:03 for 800m. The latter was a huge battle to run down the Sydney Uni runner. I enjoyed it heaps and watching the "OTHER" striders team claim the State record by 42 seconds.

Sunday ran a lazy 28km around home and then into some stretching and then gardening.

140km for the week, with suprisingly good top speed which I might exploit at some more track sessions in the weeks ahead.

Monday lunch - easy 40 minutes on grass ovals around Chatswood.

Physiocise

Loosened up this morning with Physiocise. Missed the session last night as I was working till midnight.

Wed PM - 80 minutes from work through to Field of Mars, via LCNP and back through Ryde. 19km
Thurs AM - Met Jan-Willem for a run from North Sydney past the zoo and loop around. 61 minutes = 14km.
Fri AM - Run to & fro Physiocise = 8km.

Tough track session

Mon PM - Ran around work alot looping around Ovals, 46 minutes, 11km
Tues Lunch - Ran down to Rotary Track and did 13 by 400m with 200m jog recov. All in between 69-71 seconds.
Tues PM - With Farah on the bike, ran 37 minutes around home = 9km.
Wed AM - With DB and Dennis around the Bay, managed 50 minutes = 12km

steady week lead in..

A few runs, a couple of session, nothing crazy this week.
Opted to give the 3k a miss and aiming to have a full week of training this week, to see how the body goes before the weather starts getting too hot.

22 weeks out from Rotterdam, have a racing plan included which will broken up into phases.

In a nutshell, get Volume Up, then Speed, back to Volume then Strength then Speed again.

Mon 13th AM - Conditions: Mild, Humid - Ran from Home to Work the shortest way, in 56 minutes.

suprised myself

It was either the cool conditions or the fact that I had been training more regularly through this Ramadhan than the last one. I was expected a 34.xx for Saturdays run, but managed 33.02. That gives me motivation to keep at it.
Post a run from North Epping to Surry Hills on Sunday avo in about 85min. Haven't measured the course, but would say close to 24km.
Gonna keep this week steady and not worried about the progress, then next week will fire up to full training.

Never sweated sooo much

Tues pm - Mona Fartlek in Lane Cove NP, which was tough, but felt much better afterwards
Wed am - Run with the boys around the bay. Really struggled the second half.
Wed pm - 65 min from North Sydney to Taronga Zoo along foreshore, then back Military Rd. Really enjoy this for a summers night run.