Tuesday easy

 Was a little tired this morning. Ran easy 12.6km in 1hr11min (5:41 pace) Keeping the HR around 130bpm. Average HR was 129bpm

Sunday Fernleigh 15

 Woke up early and Darna and myself headed up to Adamstown for the Fernleigh 15 race. A 15km race that's uphill, the  down hill then kind of flat.

Did a 4k warmup then raced it in 1hr6sec. Km splits were 3:53, 4:02, 3:49, 3:57, 4:09, 4:02, 3:53, 3:53, 3:51, 3:56, 4:13, 4:12, 4:12, 4:07 and 3:54.

Came 2nd in my age and 30th overall.

Afterwards I ran easy 14.5km back to the car

Saturday trotters Avoca steps

 Ran quite easy. 13.4k  in 1hr13min49sec (5:30 pace) Felt good

Friday easy

 11km in 1hr2min. (5:33 pace) Keeping HR below 130bpm. Average HR125bpm

Thursday recovery

 Felt tired this morning. Ran 11.3km in 1hr7min (5:54 pace) keeping the HR below 125bpm. Average HR was 122bpm.

After the run I went to the gym and did strength and stretching for about 45min

Wednesday Easy run then track

 First run this morning was an easy 5km in 32min (6:24 pace)

In the afternoon I went to the track and the session was 2sets 5x400m. Did them in 1:29, 1:27, 1:23, 1:16, 1:15...1:25, 1:24, 1:22, 1:17, 1:14. Had a 4km warmup and a 4km cooldown

Tuesday easy run

 This morning was 11.4km along the lake. Keeping HR below 130bpm. Took 1hr3min. 5:35 pace. Average HR 125bpm. Body felt tired from Sunday but felt good.

After the run I did 10min of foam rolling in the legs and hips

Monday strength

 Just a hamstring 25min strength routine this morning

A good weekend of running

 Saturday I went and did The Entrance parkrun. I did a 3km warmup and I had a friction blister on one of my toes. I got back to the car and had just enough time to get a band aid on it. That seemed to work as it was quite painful in the warm up. 

Somehow I did 18:58 for the parkrun. 3:49 pace First time under 19min in years! Km splits were 3:48, 3:49, 3:49, 3:55 and 3:42.

After the parkrun I ran an easy 4km

Sunday I did a long 40km from home up through Katandra reserve then back home via Terrigal and Crackneck. Fished with the last 3km around 4:30-4:50 pace. Other than tired legs I felt great

Friday easy run then gym

 Easy 11km keeping HR below 130bpm. Started from the gym. 5:28 pace. Average HR 125bpm.

After the run I did about 30min strength work

Recovery Thursday

 Legs felt pretty good this morning after last night so that's a good start. Ran 10.6km keeping the HR below 130bpm. Took 1hr2min17sec (5:52 pace) Average HR 125bpm

Later in the arvo I did 1hr on Zwift

Morning easy, arvo 6@6

 First run this morning was an easy 5km in around 32min. Keeping the HR below 120 (6:19 pace) Average HR was 115

In the afternoon I did 6@6. It's been about 2-3yrs since I've done this.

Ran hard and felt great but stuffed by the end. I was the 2nd runner finished in 23:08

I did about 4km of warming up then 1.2km on cooldown so around 11km tonight

Easy Tuesday

 Easy run keeping HR below 130bpm. Ran 10km in 55:30 (5:31 pace) average HR 126bpm

Sunday longrun

 Was still quite tired from the drive home from Canberra last night so just set off running quite easy and picked the pace up in the last 10km. Ran 24km keeping to the roads and ran to Wamberal almost to Brooks Hill via the hills at Forresters Beach. 

24.1km in 2hrs (4:59 pace)

Lake Ginninderra parkrun

 I was staying about 2km from the parkrun so I ran there and did a 4km warmup. 

Then I ran 19:17 & was 4th place and 1st in my age. Splits were 3:46, 3:49, 3:51, 4:02 and 3:47.

Afterwards I ran back to the motel which was 2km.

Easy Friday before driving to Canberra

 5km done it 28min (5:31 pace) keeping the HR below 130bpm. Average HR 125bpm

Progressive run

 This morning I ran 10.6km with the goal of starting quite slow and each km to increase the speed by 10sec. Splits were 5:58, 5:50, 5:41, 5:30, 5:21, 5:10, 5:02, 4:49, 4:41, 4:29 and for the last 600m it was 3:54

10.6km in 54:52. (5:10 pace)

Body felt good

Easy Wednesday

 Ran nice and easy keeping the hr below 130bpm. 10km in around 57min. (5:41 pace) Average hr was 124bpm

Central Coast 10km/1hr Championships

 First run this morning was an easy recovery 5km focusing on keeping the hr below 120bpm in 32min30sec. (6:27 pace) Average HR was 118bpm

Next up I went in the Central Coast 10km/1hr race. I had a goal of going sub 40min in the 10km then just slow down and complete the 1hr race.

I was pretty happy doing 39:40 for the 10km the 14.6km for the Hour which I also won as everyone else except for 1 runner just did the 10km 

Recovery Monday

 This morning I went for an easy 6km focusing on keeping the hr below 130bpm. Took a bit over 33min at an average 121bpm

After the run I went to the gym for some light strength work

Sunday longrun with Nikolay

 I met Nikolay at around 6:30am at Toowoon Bay and we ran a comfortable pace to Terrigal via Crackneck then back along the road. 27.7km in 2hrs25min (5:14 pace)

Body felt great

The Entrance parkrun

 Saturday morning I went back to The Entrance parkrun hoping to do around 19:30. I was pretty happy to finish with 19:10. That's the fastest 5km I've done in years. Km splits were 3:53, 3:51, 3:49, 3:55 and 3:44. (3:51 pace average)

12km run in total