Thursday Run

My last run in narrabri. Nothing special. Another run on the dirt roads. Legs felt heavy and had some muscle soreness. Legs improved as the run continued. 1hr1min 14km
Back in sydney took scribble for as easy 35min 7km

Wednesday Tempo

Had a 15km tempo run on the books today. I was hoping to do around 3.40min/km pace. Started off for the first km and realised after about 800m that i didnt start my garmin. So I stopped and walked back to the start and started again. Hit 1 km in 3.27, then 3.38 then uphill 3.48, 3.52. I was starting to struggle at this stage and this was compounded when i turned the corner into a stiff headwind. I continued in the 3.40 high to 3.50 low range for most of the way and pulled the pin at 14km petty stuffed in 53.00 around 3.47 pace i think. 18km
In the arvo went for a leisurely 1hr on the dirt road 13km

Xmas Day Run

Ran Left out the gate and ran a easy/moderate pace. Struggled for the first half an hour then felt better as the session wore on. 1hr 26 min 20km. Gave myself the arvo off as a christmas present.

Monday Intervals

This morning I decided on some intervals on the dirt road through the bush. Left from the gate its 1.43km to the dirt road. Ran for a further 10min or so till I found a suitable section to do a few out and back efforts. Felt pretty good and knocked out 11 x 3 min with 1 min recovery. Then ran home for the recovery. 17km
In the afternoon had another 1hr run. 13km

Sunday Long Run

At Gabbys parents place at Narrabri there is not a great deal of running options. Its about 400m to the front gate and then its either you go left or right. This morning it was right. The tar road continues for about 6.5km then turns into a dirt road through the bush, which probably goes forever, ill never know. I ran till I reached 1hr 5 min then turned around and ran back. Pushed the pace a bit after half way and felt good until about 1hr30min and my knee started to play up but I was able to keep it going. 2hr7min 30km
Went left in the arvo for an easy 30min. 6km

Saturday Recovery

I drove up to Narrabri today at 5.45am, didnt stop the whole way so I was pretty soar when I arrived. (11.35am). Headed out for an easy 45min 9km. Ankle was quite soar and legs were sluggish

Friday Run to work

The work christmas party last night meant my car was left at work and too many beers consumed. Also I can feel a cold coming on. So no choice in a struggle of a run to work. I didnt use the watch and just took is easy. I felt quite good considering the above and also a hard running week. 14k
By lunchtime things were hectic, so i decided I needed to get away for a while so went for my second run through the bush. I felt great to start with, but I think its because the first 500m is down hill and did struggle for most of the way. Im glad i did it worked up a good sweat. 1hr 13km.
Heading up to Narrabri in the morning for xmas. So i dont think ill be doing any midday sessions up there

Thursday Tempo

Ran down to Tunks for a tempo session. Had a stretch then started out for the session. Decided on on 45 min effort today, instead of breaking it up as I have done the last few weeks. Felt ok for the first two up and back laps, but from then on I started to struggle. Not the fitness, just heavy in the legs. Tried to hold on as best I could, with the later laps a couple of seconds slower than the first few. Happy with the session, as it was a struggle and I stuck it out pretty good. 16km

Wednesday bush run

Headed out for my usual bush treck and decided to increase the distance a bit. Felt sluggish for the first 20 min, but after that felt good. Lifted the pace from then on. Cloudy and reasonably cool. 18km 1hr20min

Tuesday Intervals

Headed down to Tunks park at midday for some intervals. Had a stretch and some run throughs. I decided id do the session on the path instead of around the oval, as this gave my ankle problems last week. The conditions were pretty good, still reasonably cool and the legs felt a lot fresher than yesterday. I kept the pace petty constant and did 9 x 3 min with 1 min recovery. Pretty good session. 15km