Sunday Long Run

I was out the door at 7.00am. Decided on the same course of a few weeks ago over to dee why then west to cromer and around narrabeen lagoon and then return. My legs felt very heavy for just about the whole way, but did improve after the first half hour. Turned around at 1hr5min not quite as far as last time i did this run. My knee started to play up at 1hr 54min. But didnt efeect me too much. Stuffed at the finish. 30km
It was williams first birthday party in the avro (riding his new motor bike below).So no arvo run today. The legs are sore this morning

Saturday Recovery

Two easy runs today. In the morning 43min around the streets with scribble. 9km
In the arvo 33min down the park with scribble. 6km

Friday Hills

Drove back to sydney friday morning and headed into work for a couple of hours.
In the arvo decided on some hill repetition's in the bush around the dam. Ran for 24 min as my warm up then 8 x hills. first one was 1.49, then the rest were around 1.55 with around 2 min jog back down recovery. Then 23 min run home recovery. 17km

Thrusday Medium Long Run

Explored some new areas in the morning and felt pretty ordinary. Probably my most boring run whilst down here. 1hr30min 20km.
My final trail run down here with scribble still struggling and looking forward to having the morning off tomorrow. 50min 10km

Wednesday Intervals

In the morning took scribble for an hour trail run. It ended up taking longer than that as he disappeared chasing kangaroos. I eventualy followed his barking to find him stuck in the river unable to climb out of a steep embankment. 13km
Another interval session as per monday. But this time no warm up circuit and 4 x circuit. Had tumble in my warm up run, but luckily no injuries and just some bark of the leg. The session went 8.50, 8.49, 8.56, 8.46. Felt great for the first one and really held back. Pushed the second one and started to tire. The third was a struggle and then pushed hard on the last. Was stuffed afterwoods and really stuggled to run home. 18km

New Years Day

Struggle with a bit of a hangover tuesday morning, so didnt run till the arvo. I drove to vincentia and ran out and back along the white sands walk from collingwood beach to hyams beach and back. Was a good discovery, although felt pretty crap. 1hr2min 13km.

Monday Intervals

Monday morning took scribble for an easy 13km through the trails
In the arvo decided on some long intervals. I had mapped out a curcuit on friday which i used for the fartlek session. I was going to do 4 x circuits with 3min recovery, but by the time i ran there, did a warmup circuit to make sure where i was going I was already starting to feel tired. So settled on 3 x circuits. Times went 8.57, 8.56 and 8.47. Went pretty hard on the last one, but felt ok. I then took a wrong turn going home which addded another 10 min to my recovery. Th whole session took nearly 1hr 30 min. 18km

Sunday Long Run

Took to the roads this morning at 5.30am. Ran past Basin View, Sanctuary Point and to Erowal Bay when I turned around at 1hr5min and ran home. Felt comfortable most of the way and could easily have continued but we were having breakfast at washerwoman beach at bendalong so I couldnt keep the tribe waiting any longer. 2hr8min 31km
Took scribble for an easy 30min in the arvo 6km

Saturday Trail Runs

Headed to the bush tracks with scribble for a morning and arvo run. An hour each session nothing too hard. Was pretty hot in the arvo, so the swim in the river after was nice. 2 x 14km

Friday Fartlek

Headed into work first thing for a couple of hours. Then back home to pick up scribble and the cat for the drive down to our holiday house in jervis bay. Gabby and william headed down in the morning.
Hit the trails for a fartek session at about 4.30pm. 20 min warm up then a session of around 35 min alternating the time of efforts and recovery. Was a pretty good pace I think, with a hard 9 min effort to finish. 20 min recovery. 18km.