Wet and windy Friday

 Another easy run on a wet morning. Somehow I managed to stay dry and missed the rain.

An easy 10km in a bit over 51min (5:08 pace). Keeping my HR below 140bpm. Averaged 134bpm

Recovery Thursday

 Just an easy run keeping HR below 130bpm. Ran 10.3km in 1hr with an average 125bpm. (5:48 pace)

Later  I went to the gym for some strength work

Easy then track

 First run this morning was a recovery 5km. Focus on keeping HR below 120bpm. Ran 5km in 30min30sec. (6:03 pace) Felt good

Later I ran to the track for Mel's track session. This was 3x1600m with around 2min recovery. My splits were 6:10, 6:00 and 5:48. I felt quite strong on the reps. Body felt good. In total ran a bit over 10km with the warmup, session and warmdown

Easy running

 Woke up quite tired and was a struggle to get out of bed. Didn't feel like running at all but glad I did as I felt great running and much better afterwards. Ran easy pace keeping my HR below 140bpm for most of the run. Did a 10.4km loop in 53min. (5:07 pace) at an average 134bpm

Recovery Monday

 Just did 30min on zwift today

Weekend of 10km racing and 30km trail running

 Saturday I got up early and did the Trotters Brook Hill 10km. I wanted to get around 41min and got 41:29. KM splits were 3:59, 3:56, 3:59, 4:29, 4:06, 4:34, 4:14, 3:59, 4:17 and 4:00. With a 3km warmup and a 1.2km cooldown I ran around 13km all up. 

Later I went and got a massage then to the gym for about 30min of light strength work

Sunday Darna and I ran with the Trotters at Dubbo Gully. Great run just running nice and comfortable. We finished in 2hrs58min. Body felt great but my feet were a bit sore from landing on some of the rocks

Thursday and Friday

 On the Thursday the morning after the track session  I went for a recovery run focusing on keeping my HR below 120bpm. Ran 11km in 1hr9min (6:16 pace)

Friday I went easy again but this time keeping my hr around 135-140bpm. Ran 10km in 53min 5:16 pace

Felt great on both runs

Easy running then track stuff

 First up today I did a very slow recovery run of 5km keeping my HR below 120bpm. 5km in 30min30sec. 6:04 pace. Felt great

Later in the evening I went to the track with Darna for Mel's session. Tonight was 4x1200m. I was pretty happy doing each rep faster. 

1200m times were 

4:36, 4:31, 4:25, 4:20

I thought Darna had an awesome workout running around 4:18-4:20 pace after doing a 29km run yesterday!

Tues

 I set off to run 14km between 4:50-5min pace. I ran along the bike path so quite flat. Other than a tight deep right glute from 7km I felt good.

14.4km in 1hr10min 4:54 pace

Later in the day I went to the gym for a bit of mobility/stretching work

Easy Monday

 Just an easy 5k this morning keeping my heartrate low. Average 119bpm. Took 29min or 5:53 pace.

Body felt great

1 week after 100km

 It's been just over 1 week since my 100km in Canberra and I've been surprised how good the body feels. 

I've done a few runs easy, a track session and a 19:36 parkrun which is the fastest 5km I've done in years. 

Yesterday I went for a long run of just under 32km and felt strong at the end. I ran most of the run quite easy but picked the pace up to 4:30-4:40 in the last 5km. After the parkrun I got a massage

I've also joined the gym at Mingara and got a yoga class done yesterday afternoon after my long run.

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Pretty happy with the way things are going

Sri Chimnoy Canberra 100km

 On Saturday I ran in the Sri Chimnoy 100km trail event in Canberra. This was my 4th or 5th time doing this event. I just ran a comfortable pace until it was no longer comfortable then I just walked/ran/shuffled to the finish line in 13hrs50min

Friday Zwift

 Just did 1hr with the AHDR bacon rolls

More easy running

Again took it easy this morning with a 10km run. 

Ran from home to Bateau Bay beach and back. 10km in around 51min. Feeling good but having a few issues with my bunion which has a cut and one of my toes rubbing on my big toe causing the skin to friction.

In the evening I did  very slow 6km in 34min from home to Darna's. Had new shoes Altra Vanish tempo

Tuesday easy

12km done in a bit over an hour. Just picked the pace up as I went. Nothing too hard Felt great

Sunday's longrun

My goals in this run today was to run 30km, include Crackneck and average under 5min km pace. Ticked all 3. Felt good throughout the run but was getting tired from 26km. All up 30km in 2hrs27min. I did a small ankle roll but it was ok

Canberra and a new parkrun

On Friday i drove to Canberra and was finished work around 2:30pm so after I checked in my accommodation I went for a very easy 5km. Today being Saturday and not seeing my first client until 10am I took advantage of that and went to Umbagong parkrun. It starts at Florey and has quite a few rolling hills. Nothing too steep but not really a fast course. I finished in 20:45 & was 5th overall and came 1st in my age group. In total I ran 10km. The weather felt freezing and I wore long tights, long sleeve top and gloves and after the run my fingers were absolutely freezing! Body felt great but my asthma was a bit tight

Easy Thursday

Ran a very easy 10km from home. Just keeping HR below 140 as muchas possible. 10k in 54min. 5:23 pace Felt good just a little tired