Good start to the week

Mon lunch - 60 minute trundle
Mon pm - 40 min
Tues lunch - 30 minute after morning massage
Tues pm - 9 by 1km in 2:55-2:58 at Homebush, with 1m jog rest
Wed am 14km into work in about 57 min.

A for Effort.

Well bridesmaid at Nowra again, not surprising considering how well Jeff Hunt was running. 39:55, through first lap in 12:57 after a quick 1st k. Lost both Stephen Brown and Jeff at about 5k, and got back onto Stephen again at about 9k, stayed together till almost the bottom of the downhill, then gave it everything from the steep down hill and hung on. My back a little sore since, but that is because of the effort put in, luckily have a massage booked in for Tuesday.

Wed pm - Cant remember, but I ran.
Thurs am - Mona Fartlek at Homebush in full tracky
Thurs pm - 60 min
Fri am -
Sat - Nowra
Sun am - 2:18 for 32km slow but relaxed.
Sun pm - 32 min for 8km

171km for the week.

Good track session

Mon am - Run at lunchtime, 48 minutes = 11km
Mon pm - Run home in the frees, 66 minutes = 16km.
Tues am - Run to Steakhouse with lift, 46 minutes.
Tues pm - in the afternoon in the rain at Rotary Track, 20 by 400m in between 67 and 71 seconds with 200m jog.
Wed am - 72 minutes from home to StLeonards.

tough race

Mini Mos today, ran with Tom De Canto through 6km and he pulled away down a hill. 32:00 on the button and couldn't really bridge the gap except for some possibilities on the up hills. Happy with the effort, really lacking speed.

thurs am - slept in and ran at lunch time, for 38 min run around work, 9km
thurs pm - Mona Fartlek around a soaked bay with high tide overlapping the edges in 2 places
fri am - 60 min around homebush with batman and robin.
fri pm - 65 min from work to home
sat am - 60 min run easy back to work
Sun am - 25 min warm up , mini mos, 50 run to warm down. followed by core & stretches and more of the stuff i need to do.

Lacking confidence for Nowra.

Machine is back, just need a service

Tues pm - Good session around Wentworth Common at Homebush. 8 by 1k with 60 sec standing, all in between 2:59 and 3:01, quite good considering very soft underneath.
Wed am - 45 minutes around the Bay with Fats and Action.
Wed pm - 93 minutes in 24km, with some good surges later in the run up the hills.

Weekly Summary

Thurs pm -
Fri pm - 55 minute run through the rain, rambo style through the bush around Chatswood.
Sat am - 45 minute run around home.
Sun am - Met up with Colin around Kellyville and down M7. Just over 2 hours
Sun pm - After doing some core work, felt like gold doing a solid 40 minutes around home.

191 km for the week. 2 sessions.

Mon am - 52 minutes around home
Mon pm - Drove to work to drop off the gear and managed to run home in 65 minutes
Tues am - Ran to work for Easy Tiger massage.

Felt cooked, just med rare

Wed pm - Ran home from work, in 65 minutes felt good
Thurs am - Ran to work in 56 minutes
Thurs pm - Did a Mona Fartlek, and had all sorts of niggles on the warm up. A bit of stretch down the Canal then through 3km in 9:25 and after the turn around managed to get past the starting point with 15 sec to go. Felt buggered last night and need to spend more time on the other stuff, stretching and core, which I hope I will get more of change on the weekend.

Cowell of a session

Mon am - 60 minutes around home
Mon pm - 60 minutes around home
Tues am - 2 by 15m reps at Cowells Lane Reserve in Dundas on the grass with Robin, Roz and Caleb. Tough going with Robin running away on the 2nd rep. Just put it down to tiredness. Will do a sharper session on Thurs.
Tues pm - 60 minutes around Homebush
Wed am - 92 minutes with Roz, starting at Rotary track and down through Buffalo Ck, then down to Woolwich and return via the bush off Burns Bay rd.