Went lactic..

Tues pm - Trot down to Dunbar Oval from the new workplace. Toothache disappeared. Was going to do 5 by 800m, but changed my mind at the last minute with 10 by 400m. In the Free 7.0, managed a range of 63 to 67 seconds, with 200m jog and was really blowin at the end of each one.
Wed am - Trot from home to the office the long way in 38 minutes. Had coffee with Farah at the new office.

Toothache

Well all going well for the coming weekend, except for this morning a tooth/ear ache has developed. Manageable at the moment..

Sat am - 3.2km in 9:49, 4 min rest, 6 min, 3 min rest, then 3 min hard. Around Centennial and happy with the feeling.
Sat pm - 40 minutes around home.
Sun am - 1:40 for Buffalo Ck loop, was flying.
Mon am - 52 min loop around home.
Mon pm - 40 min for 10km from work to home.
Tues am - Massage.

Body just holding together

Have been a little stiff over the past week, so missing a couple of easy runs to get the body back and some more massages. A stick to the head from a passing Dog walker usually does the trick as it happened on Thursday night.

Tues pm - 40 minutes to StLeonards from Chatswood, looping around some ovals on the way.
Wed am - 80 from home to StL, via the bush near home.
Wed pm - Easy 40 minutes again
Thurs lunch - Mona Fartlek in LCNP. Felt tiring.
Thurs pm - 41 min around Gordon oval, for 10km before a dinner appt. Lady with stupid looking dog, managed to throw stick straight at me. Dogs are not even allowed on the oval. Fair dinkum.
Fri am - 39 minutes from North Ryde, to StL to join Farah for brekky.
Fri pm - Massage

Joining Jan-Willem tommorrow for a session around Centennial.

Cwisp..

Mon pm - 40 minutes around North Epping Oval in the dull lights of the tennis courts. Really need the soft surface for recovery.
Tues am - 8 by 3min with 1min float, with Robin, Kaleb, and Virus Boy. Felt good on the hills. Forgot the gloves, but a warm shower helped them out afterwards.

bruisin

Fri am - 45 minutes at lunch time.
Fri pm - 40 minutes in the evening.
Sat am - 6km around home early then stretch
Sat pm - Short course. Missed the start, then felt my way through the field. Surged to the front up the first hill, then really battled at about 3km. 4th in 27:12 or so. Was really annoyed at the ANSW officials afterwards as they gave me the run around wrt to team sheets of which there werent any, speak to so and so, speak to so and so.
Sun am - 2:02 for 30km around home, felt good and easy.

168 km for the week, the body a bit sore after Saturday, sore right ankle and hammy.

Mon am - 60 minutes through the bush around home, enjoyed it in the crisp morning.

cruisin for a ...

Wed pm - 75 min run with Clyde from work to home.
Thurs lunch - 38 min run solid around work.
Thurs pm - Decided not to do a session, and a 50 minute solid run around rolling hills, noting to run the down hills harder than normal.
Plan is to run 2 runs today, then one early on Saturday morning before tackling the Short Course in the avo. Really looking fwd to it.

quarters

Well 210km for last week and feeling the slight effects of overtraining. So for some more speed work.

Mon am - 45 min at lunch time.
Mon pm - 65 min running home from work.
Tues am - Massage
Tues pm - 8 by 400 with 200 float in 14:40, 7:14 for first half. On Dunbar Oval in the drizzling rain and pitch black.
Wed am - 79 min run to StLeonards, made the bad call of running through the GNW near home and having to jump rivers. I don't remember it raining last night.

off for some gardening.

Wed pm - 88 minute run from work to home, via Willoughby. In two weeks work will be in North Ryde only an 18 minute run from home.
Thurs lunch - Was going to do session and decided to run down to steakhouse for 20 minutes, stretch for about 40 minutes then jog back another 15m.
Thurs pm - Late at about 730pm at Dunbar Oval, 1 mile, 400jog, then 7 by 300m, with 100m jog. 2 sets of this. The 1 mile in 5:01, and the 300m all in 45-46 sec. Felt good.
Fri am - 68min = 17km from home to StLeonards via Chatswood.
Sat am - 31:35 at Homebush 10km, 15:32 through 5km. Felt good and comfortable, and more like a session with tired legs. Some good results in the top 10.
Sat pm - 54m = 12km through the bush in Epping.
Sun am - Buffalo Creek loop with lots of extensions, = 39km in 2:38. Now off for some gardening!!

Pretty good session.

Mon lunch - 45 minutes around work
Mon pm - 65 minutes running home from work via Mowbray and Twin Rd
Tues am - Ran to work, 57 minutes
Tues pm - 12 by 2min with 1min float around Sandpit at Wentworth Common. Felt strong and fast floats.
Wed am - 1 hour through bush for Farah to pick me up at Steakhouse, managed sub 4 by 4 min ks on road in Nat park.

Battled to the end of the week

206km

Wed pm - 1:58 - 29km with Clyde zig zagging around North Ryde from Chatswood to home.
Thurs am - 44 min to the Steakhouse
Thurs pm - Mona Fartlek around the Bay.
Fri am - 72 m from home to St. Leonards
Fri pm - 36 m on an oval in Chatswood
Sat am - Was supposed to do 4 by 1 lap rep of Parra Park, but only managed 3 and half. Felt poor after the first one. 9:51, 9:54, 9:57. Colin smacked 4 fast ones all improving.
Sat pm - 41 min around home
Sun am - 2:24, for 33km with Colin from home doing the Striders Buffalo Ck loop and adding a bit on at the start.

Really need to work on the core stability, strength and flex. work. Pulled up sore during Sundays run at about 2+ hours in the glute. Just need more time in the day for this stuff.