Great session

Mon pm - Ran home from work, 56m plus detour to car = 14km
Tues pm - Did a flying Mona Fartlek at Centennial last night. Good to be on the grass. Did 2 figure 8 laps of the lake, plus a section almost to the middle hut. A big improvement over last time I did by more than 300m.
Wed am - 52 minutes with the boys around the bay. 12km.

3 to go - down from altitude

Sat pm - a cold evening, about 50 minutes
Sun am - last run up at Falls, 2:03 on the flat from Falls Ck to Langfords West till end and return to Langfords gap, bloody freezing, 28km!!

201km for the week. Taper commences at R4TK (15.2k) next Sunday.

Mon am - 58 min = 13km with Col and Rob around Homebush

Wet and tough

Well Sat morning again found us running in mud, water and slush.
Fri am - Tower run, 73 min, Avg 148, max 166 hrm
Fri pm - 41m = 9km
Sat am - 6 by 1k with 1m float, 3:07, 3:10, 3:15, 3:08, 3:10, 3:10. It was puddle hopping basically.

Good sharpening

Mon pm - recovery run in the wet.
Tues am - Mona Fartlek, was about 80m behind Troopy till half way round. On the turn around held the gap, in ridiculously wet and windy conditions.
Tues pm - 40m easy in wet.
Wed am - Weather cleared up. Spion Kopje plus extra ks from the road. Slightly slower than last week. 1:45. Struggled on the grassy knoll
Wed pm - 44m easy late in the evening after driving to Albury.
Thurs am - Quarters session in 15:49, about 30 seconds behind Troopy, only hung on for 2 400s. Was tough.
Thurs pm - about to head out for recovery run.

4 to go

230km for the week, left a little drained up at altitude

Thurs pm - 50 minutes, 12km along the aqeduct, bumped into Troppy.
Fri am - Tower Run, 78 minutes, 22km
Fri pm - 45min easy
Sat am - 10 milers, 5 easy in 34:10, then pushed the return in 27:00, along the aqueduct at Langfords Gap. Troopy beat me by a minute on the return. 10min warm down
Sat pm - 43min easy
Sun am - 2:33 pretty valley plus marum point 37km. Went for a long drive with the folks, looping via Omeo, Mt Hotham and Bright. Quite spectacular.

Mon am - 68 minutes - 16km easy @ Langfords.

Up at Falls.

Wed am - 8 by 400m with 200m float at Rotary, 14:51 in lane 2.
Wed pm - 2 hour with CT for about the first 65min
Thurs pm - Mona Fartlek
Fri am - 60m with Colin, Robin and Ritch for 15km
Fri pm - travel to Falls.
Sat am - From Langfords Gap, 8 by 4minutes with 2m jog recov.
Sat pm - To Tower return, 61m = 15km
Sun am - Pretty Valley and addition of some aqueducts. 2:28
Sun am - 40 min easy - 9km.

Weekly Summary
200km - Very glad to be up at Falls, more importantly away from work and home. Time to do things I wouldn't normally get time
for, like sleep, icing the legs in cold streams, stretching, reading books. Happy with the session on Sat.

Week 18 of 22 (@Falls)
Mon am - 73m to Water Tower - 18km
Mon pm - 45m Aqueduct - 11km
Tues am - From Langfords Gap, 5k w/up & down, Mona Fartlek - 16km
Tues pm - From Langfords Gap, 82m solid - 21km
Wed am - Spion Kopje from Watchbed Ck - 49m up, 44m down = 93m, 158 av hr.
Wed pm - 40m easy-9km
Thurs am - From Langfords Gap, 5 by 9m with 3m jog recov. Very windy, but managed a good pace, esp on the last.

Weather has been brilliant except for this morning, cloudless days, light breezes.

Session delayed

Mon am - 60 minutes around home in a reasonable pace. 15km
Mon pm - 53 minutes from work to home in a solid pace, 13km
Tues am - 58 minutes from home to work, then massage.
Tues pm - 44 minutes around home late in the evening. The plan to do a session at lunchtime today then long run later. Really needed the sleep yesterday, work has been very hectic and is not letting up.

6 to go

Wed pm - 1 hour 52 from work to home.
Thurs am - 53 minutes from home to work
Thurs pm - 53 minutes around Centennial, just speeding up during the 3rd lap. 13km
Fri am - From home to StLeonards for brekky, in 67 minutes
Sat am - Went out hard trying to push the 30 minute envelope, 2:52 through first k and managed 3km in 8:52, but nothing after that. Felt flat in the humid conditions and after about 5 hours worth of sleep due to working late Fri night. 5k 15:12, 10km 31:15.
Sat pm - 46 minutes around home, 11km.
Sun am - 38km - 9km Canal loop then Iron Cove Bolter, in 2:21.15. Felt really good and consistent even though it was warm.

207km for the week. Off to Falls on Friday, am looking fwd to it.