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

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

Post Dubbo marathon run

After no running for 2 days and feeling pretty good in the legs I set off for what was going to be an easy run of about 17km. I ended up running just under 19km in 1hr30min.