Long Medium Long run

Was intending to ride Eastside today but didn't have a time slot trying to sort out camping and Macca offered the company for a long run.  So did 24km with him around and about averaging 4:41's with some strides towards the end.

We had a discussion on what constituted a long run.  Settled on 26km, so this was a long MLR at best.  A step in the right direction though.

Curl Curl Parkrun - 1st in 17:21

KM splits went 3:15, 3:28. 3:38, 3:30, 3:18 then the 70m extra.  That's how it felt too.  Had some kid next to me for the first 800m but I was running angry as his dad told him on the start line, "all the fast ones are away today".  Can't cope with the truth yet.

4 and something km there and 6 and something km home all with Macca for 16km all up.

On ya bike

65km to Palm Beach and back (the pretty way on the way out, the quick way back) with Kanser and Ronan (and Angus B for a bit).  Nice and easy and with a big grin on my face after reading about the Toon smashing 5 past Timmy's Stoke boys.

More of the same

Same as yesterday, but with all the rest of the family on bikes rather than the middle 3 kids. Begged the kids for a 10s start on the Campbell Pde lap but they pleaded all manner of ailments (it's like trying to get a bet off Timmy) before proceeding to pone my ass. But felt as though I was moving properly today and did 1:52.

Family have got a spread bet (appropriatly named) on what I'm going to weigh by 1 Jan. 3 slices of chocolate cake, 2 slices of pavlova, 3 mince pies, half a packet of fudge, numerous other sweets, as well as the standard 3 meals and 7 beers today.

Christmas Day

10km with Billy, Charlie and Mags, with the latter 2 on new bikes. Can no longer keep up with them. In fact, we went down to Campbell Pde and I raced them around the 660m loop. I did 1:55 (which was a huge effort) but only managed to beat Mags. Got no rhythmn in my running at the moment.

69.1kg. Heaviest I've been in 4 years, and that was before Christmas Dinner.

Doubling up

Getting concerned about the running fitness so ran 9km slow (untimed) this morning then 6.3km at 4:26's this arvo - both from and to the garage to get the car serviced. This afternoon's run started to feel vaguely normal again.

Medium Sunday

20kms from Centennial with Clyde, Enda, TKS, BK, BOB and a couple of others. Bloody humid and felt like shite. Struggling to adjust to cycling muscles in distress. 4:35 average.

But the good news was the Toon giving those Palace boys a shooing at home, showing what playing in the Premiership is all about. Bring on Boxing Day and another 3 points against those Pottery boys. We could be safe by the New Year.

Curl Curl Parkrun - 3rd in 17:34

Legs dead from the start. Hardest run I've done all year. Interestingly, like Macca, the best bit was running up the hill. Otherwise legs just too stiff and sore to get going. Ran with JB for the first 1.5km until he just pulled ahead inexorably and he ended up running 16:52. At least it's all uphill from here.

Jogged there and back with Macca (back the longer, flatter way) for 14km all up.

Slipstream Lindop

Appreciated Timmy's effort to come over from Erko for the Akuna ride this morning, joining myself, Ben S and Jon Mulder. He used the excuse of not knowing the way to sit in behind us all the way to Mona Vale. Fair play to him, he made a bit of effort to bridge the gap to Jon as we went around to Church Point, but from then on whenever Timmy hit the front, he made sure he jumped hard when we were blindsided to open up a nice gap so that we couldn't share his wheel. He smashed us up the Col d'Akuna and then had the temerity to make ME hit the front right on the start of the hill into a headwind along Warringah Rd. Fair to say it'll be a while until he gets his next invite North of the Harbour. All up 62km in 2:05. A little slower than usual as we had no train to jump on up to Mona Vale.

Then this arvo I did a rare run - steady 10km in 41:47 (4:10's) to Shelley and back. Nice to stretch the legs after a few hard days in the saddle.

I've foolishly agreed to do the Parkrun with Macca tomorrow. Anything under 17:30 will be a bonus.

Will I survive

Well, this morning I almost gave up. Don't think I've felt as knackered since the long Sunday run I did with Macca in the lead up to the Marathon last year. Macca seems to be the common theme here. Out bright and early with him and Big Sam for Akuna Bay but adding in West Head too. It adds about 20km, but it's a bloody hilly 20km - up and down all the way albeit on a beautiful surface.

Bit of a mistake doing this ride after all the glut work with Dave yesterday. They just gave up on me on the return from West Head and I was dreading Akuna Bay. Sure enough, at the bottom of the 3km climb Macca and Sam turned the screws and motored up with me slogging it out behind. Managed to get into a routine and held on from then on by leaning forward more and using a bit of glute that hadn't bonked yet.

These are the stats: Tom Almost Dies

Having said all that, it was an awesome ride. Saw 5 wallabies bounce in front of us (fortunately not when going 69kmh (aiming to break 70 soon) down the hills) and the early morning views from West Head were fantastic.

Tired now

1km in the pool this morning.

1hour of DCRun strength training this arvo (heavy on endurance work today - again mostly glutes) followed by 10km shaking out the lactic at 4:37 pace.

Tuesday on the new toy

Out at 5:15am with Macca and Big Sam for the usual Akuna Bay loop.  Messed up the watch but we were significantly quicker today.  Worked hard up to Church Point then Sam said "let's see if we can get under 30mins for the [Akuna Bay] box to box".  

Well, once we started climbing he and Macca pulled ahead and I was feeling rooted but still managed it in 29:10.  Sam was 27:xx and Macca 28:05.  Didn't let up on the way back and, as usual, the elastic broke along Wakehurst Parkway.

Still, Macca said it was about 1:52 all up (from the ABC Pool) at an average of 31.5kmh.  Bike was awesome.  The Di2 gears are brilliant (especially the front derailleur) although I was testing them a bit with some desperate changes on the steep Akuna Bay section.

Monday madness

5km brisk delivering some Christmas cards then straight into 75mins of swim squad.  Right shoulder sore towards end but held on better again.

Christmas cheer

Friday was work Christmas lunch, so Saturday was a minster hangover but had booked in an Akuna Bay ride with Joel and Jon.  What I lost through hangover I gained using a decent bike (demo from Bike Additiction but same frame as mine).  Slightly longer as we went via the beach at Warriewood.

Today was 10km very easy (44:54).  Felt very tired.  Massive day yesterday and need more sleep.

Now to Timmy's for some drinks...

Tri Timmy put to the Sword. Again.

Well, this was the big event of the year.  More trash talk for this than any other event and the boys were nervous. 

Off we went into a stiff headwind with no-one wanting to take the lead.  Fast Charlie reluctantly did so I slotted in behind him.  It was still too slow though and I was well aware I needed time on the run so took the lead and started upping the pace.  Charlie came with me and by the turn we were ahead with Enda not far behind running very well - well in front of Kenny.  Charlie pulled ahead on the way back and performed a transition that had to be seen to be believed.  Without breaking stride he had his shoes off and goggles on and just ran straight into a dive into the pool.  Meanwhile, I was struggling with the double knots in my shoes allowing Rnda to enter the pool before me.  Times for the run were approx: 12:30 for Charlie, 12:39 for me and 12:47 for Enda.

Then the swim.  Less breastroke and more freestyle this time.  Hadn't got a clue who was coming past me but touched at the end of 300m and looked to my right to see Timmy coming in a few seconds later.  The look on his face was classic.  He was desperately looking to see if I was ahead to be greeted by me smiling like a Cheshire Cat!  19:00 for me, 19:04 for Timmy.  Fair play to him, his run wasn't bad with a 13:53 and his swim is pretty strong overcoming Selfie Jim.

Then many beers with the large HuRTS contingent.

The winner:

World's gayest photo:

Easy

8km easy in 4:28's then a DCRun session but just concentrating on core, glute activation and upper back.

200's

Up at sparrows fart for an Akuna Bay ride with Macca but I was a minute too late at the ABC Pool and he'd gone. Pedalled furiously to catch him but gave up at Warringah Mall and skulked back home to bed.

Very hot (32C) and humid today and wasn't in the mood for a session. Decided against 400's and did 200's instead. 3km warm up, then did laps of the oval at LM Graham Reserve - 200m sprint and 200m float - except I'd marked out the sprint section longer than the float. Was tough enough in the heat and worked on the form again. All splits in the 36's other than rep 2. Suunto says 230m to 240m so I'll take 220m, it's not a full circle so shouldn't be too far out. Was definitely going faster than I'd normally do 400's in. 3km warm down for 10km plus all up.

No swim

Same as last week with a morning jog along Curly beach with Mags and Bec (including a dip in South Curl Curl pool) and then 20km over lunch - same route.  Did it in 1:23:56 this week though (4:11's) but I think I underestimated the humidity wearing all black.  Felt nauseous and light headed this arvo.  So much so I missed swim squad.

Will have to get out tomorrow.

Bought new bike.  Very excited.

Update

Friday was 60km on the bike with Sam, Macca and Ben around Akuna Bay in 2:00:31.  Hit the lights badly though so I reckon it was quicker than last week, particularly when we jumped on the back of the Manly Waringah CC train.  Went straight into 4km run around the Golf Club with Macca with the glutes and hammies screaming.

No running since due to camping at Coolendel.  Glutes have been smashed in any case, only recovering today (Sunday).

DCRun stuff

1km in the pool this morning. I'm still struggling to get under 2mins for 100m but at least it's the first time I've swam 1km freestyle.

DCRun session at lunch.  First part was glute activation exercises, then glute strengthening which consisted of 4x400m with 20 full body squats in between.  Then core work.  More wobbly legs on my part.  It was bloody hard.

Ivanhoe

10km easy in 43:50.  

Pub quiz in evening with LF Charlie and Iain.  A much improved performance from last months' last position.  We've worked out that, if in doubt, go with what Charlie thinks.

This is supposed to be off season

Up early and out with Bec and Maggie to run along Curl Curl beach and do some sand hills.

20km easy at lunchtime, up Pittwater and back down the beaches, although I picked the pace up in the final 5km for 1:26:00 (4:18's).

75 mins swim squad this evening. Don't like the sets with paddles as it seems to aggravate my dodgy right shoulder. Shame as it's nice to feel like you're swimming faster. I'm still crap and the slowest and get cramp everywhere towards the end but it's starting to feel a little easier.

Spent the morning in Maggie's class helping her make a Christmas wreath. I was pretty much the sole Dad, and all the Mum's had finished making their wreaths when Mags and I were still covering our coat hanger with newspaper, but pretty impressed with the finished product. Ours is the one with the little birds hanging down.

Curl Curl Parkrun - 2nd in 16:46

Quick first km in just over 3mins.  Then Sam Walker came past and maintained the pace while my legs turned to jelly.  No watch so just kept on pushing to the end.  

Jogged there and back with Macca and Jamie.  Eamo's becoming a regular too running a 19:04 PB today so the HuRT Squad are taking over.

Friday Grey

Steady 10km in 39:49 with new orthotics.  Haven't worn heel raises in 2 weeks now.

Bike and swim

Akuna Bay loop with Sammy, Macca and Ben early doors (just under 2 hours) then swim squad this evening (with Macca popping up again, he's stalking me).

Shagged out now.

Filler

10.5km easy.

Seaforth 400's

Had tentative plans to run HuRTS but missed my chance to get to the City and the session doesn't match what I'm trying to do at the moment.  So jogged up to Seaforth Oval and ran 10x400m off 2 mins, except it's not 400m.  Surprised in any case that the times were better than last month:

63, 64, 64, 64, 64, 64, 64, 64, 64, 64

The 64's were all between 64.0 and 64.5.  Concentrated on keeping my right arm straight.  Canny pleased like. 

Suunto download below - it gets it at 370-380m:

Triathlon training begins

Saw DCRun this morning who filmed my running and showed me where my form had flaws. Basically need to work on my glute medius and more core. Then did a session with him, the hardest of which was making my thighs go lactic on a bike before using my glutes to walk up steps carrying dumb bells. Bloody hell. My heart rate hasn't got that high in years and I jogged home with the wobbly legs of a drunkard.

Then tonight went back to swim squad where Ruth put us through 75 minutes of hell in h2o. Worse bit was 2 x 100m with a band around my ankles. Holy crap. I tried to signal the pool boy after 30m but I think he assumed we were all proficient. Ended up doing about 2.5km of different stuff all up so it must be doing me good.

Took the bike in for a service and hope to get out with sammy and the boys on Thursday morning.

MLR Sunday

2 loops of the old flat 10km circuit untimed but steady.  21kms.

Calves tight running in old Sayonaras and no heel raises.

Curl Curl Parkrun - 2nd in 16:40

Manic day today so had to squeeze the Parkrun in.  Got out the car to see who but Macca!  Did a warmup with him and he pointed out Jake Stollery - the chap who beat my course record by 5s a few weeks back.  So we finally meet each other when I'm feeling fat and lazy.

Jake went off quick with me 10m behind.  Hurdled a tree at 300m brought down in the recent storms.  Jake pulls ahead a bit.  3:10 and 3:16 for first 2kms.  He slows at 3km allowing me to catch up.  We then run together to the end with him chatting away, encouraging me and  looking like he's on a stroll.  Managed to hurdle the tree again on the run in.

No warm down as I had to rush back so 9km all up.

Might try Steeplechase next year:

Getting fat

Yesterday did 5km easy then 5 x Suwarrow hills (ending back of Reggie and Joel's) then 2km warm down.

Billy's got patella tendonitis requiring him to drop out of gymnastics for a bit. We start injuries young in our family.

Sunday MLR

Had plans to head to Centennial early doors for a run but a crap night's sleep coughing away put paid to that. Dropped Charlie at a party in Brookvale so just did 20km up to Narrabeen lake and back via Dee Why Beach and the Griffin St hill. 20km in 1:26 (4:18's). Body felt good for once. All this rest is doing wonders.

Curl Curl Parkrun - 1st in 16:54

Had a large number of beers, cider and rum last night over curry with Dicky, Macca, LF Charlie, Justin, Tim, Paul, Jamie and Ben.  Last thing I wanted to do was run this morning but Tiger had organised a session and knew this was my only chance of getting out so hauled my ass out of bed at 6am.  Session changed to Parkrun.  Jamie was also fronting so I had no excuses.  Fair crowd, numbers down on last week.  Good to see Eamo there too.

Uncomfortable run sweating out the booze.  Did enough to dip under 17mins.  Jamie was 15s back having run with him until 3km.  10mins rest then 10 x 1min with the Tiger, Jamie and Amy Stafford.  Big thunderstorms last night so the grass was very damp.  Made me work my glutes so much so that I faded badly on the last rep.  Felt like this is what I need to be doing though.

JPMorgan CC - 12th in 18:26

Started to feel crook on Sunday and came down with a heavy cold.  Timing sucked.  Still felt very average on race day but this is one event I never miss.  Had to do my company captain's duties in any case so made my way out Centennial Park.  After a few hopeless run-throughs I confirmed my decision to take it easy and run with LJ.  

Massive showing from the HuRT Squad as ever.  This photo was taken shortly before the race start:

I buried myself a few rows back from the front line and ran with the crowd.  Must have been in about 60th position or so at the bottom of the hill due to everyone screaming away at the start but boy, do they start coming back to you as soon as you start climbing!  Asked Durante where LJ was half way up the hill and he said way up ahead.  My legs were empty at this stage and I was wondering whether I could hold on even at this pace.  Got to the top of the hill, found LJ, ran through the km marker then suddenly started to feel as though it was easy.  LJ was surrounded by runners, and I began to think, she's a class act, a race winner and doesn't need a bum like me getting in her way.  Andy was up ahead so I started to race it.  Caught Andy and Jason Ibrahim then a big group including Enda at the front was up ahead.  Went past them just after 2km with Enda latching on and I ran with Enda for about a km.  From then on it was Kenny and Fast Charlie in front but I wasn't gaining quickly.  Thought about pushing hard to catch Kenny after 5km but I'd have had to nail myself?  Quickly came to the lazy conclusion that my body wouldn't thank me.  So maintained the pace to the end trying to enjoy the spectacle and smile for the cameras.  I got the km splits as follows:

3:26, 6:29, 9:43, 13:14 (was that one long?), 16:26

A great run by LJ to win in 19:36 smashing her PB.  A big PB for Jeet too who was the most angry man finishing when he clocked 20:00.  Otherwise most people were slower than usual.  MC was disappointed to fall 19s short of a sub19.  Andy is coming down with Manflu and Barts said he just felt flat.  Good to see the Stallion back out running a 19:50.

Frustrated not to have been running healthy.  There was a good group just in front of Barts (who ran poorly) and Muz with Alex getting 3rd in 17:47 and Chamkaur just behind.  This is the first time I haven't beaten 18mins since 2005.  Having said all that, I don't think I could have run any quicker today.  Pretty sure that if I had pushed from the beginning I'd have blown up at Paddington Gates.  But it's bit of a fizzer for the end of season race.

Plenty of banter and trash talking in the tent afterwards which continued on to the Light Brigade.  Good to see Macca out running again and staying to the bitter end.  We even contemplated Maisy's in the cab on the way home.

The battle for HuRTS#1, with Barts doing just enough as usual:

Super smooth Kenny with me in the background:

MC realises it ain't gonna happen:

Curl Curl Parkrun - 1st in 16:23

Jogged there feeling as lethargic as of late.  Chatted to JB, the Tiger and Jeet (who was over for a pre-JPM sharpener like me).  Decided to give it a crack from the off and guessed that JB would too.  Good through 2km in 6:22 (with JB still on my tail but sounding as though he was starting to falter a bit) but as usual the 3rd km slowed everything down.  Picked it up again with 1500m to go but had lost too much in the 3rd km.

Bit disappointed with the time but I think everyone was slower than usual due to the muggy conditions (very humid out there).  A good enough hit out.  Will do a MLR tomorrow then rest until the showdown on Wed night.

Jog home for 13km all up.

The tedium

Very easy 10km in 47:20.  Getting bored of running solo around Manly.

94km for week.

Pat pat pat, splash, splash, splash

10km very easy around Manly in 44:50 at lunch.

Stroke correction with a squad in the ABC Pool in Manly in the evening.  An hour and I was gooooone.  Sharks, fingertips, spikes - you name it.  I was pleased just to be finally able to breathe from each side.  Luckily I joined fellow first timer Marie who kept me company.

2km TT Narrabeen

It's becoming a bit of a ritual to do this 2km TT a week or so before JPMorgan or a 5000m race. Perfect sharpener and one of the Tiger's suggested sessions. Unfortunately, today I was running solo. Was dreading the session all day as it hurts. Also, there was a fair bit of wind today and the SAS track is very exposed. Drove up to Narrabeen to find the Sydney Pacific chaps posturing before attempting a 500m TT. Did a warm-up, watched them do their stuff then jumped straight into it. Laps went:

67, 2:19, 3:31, 4:43, 5:54.0.

Would have liked to have been 0.1s quicker but pretty happy with that running solo and in the windy conditions. I was gearing up for a final big lap to bring in a 5:51 but hit the wind with 150m to go and the legs buckled. 2.8s slower than the equivalent TT last year but the Tiger took the wind for me that day so I think I'm in similar form.

5.5km warmdown for 11km all up.

Squeezing it in

Hilly Manly course untimed.  Right knee sore the whole way.  Voltarened up this evening and smashing the thighs on the ribbed roller.

I'm dairy and alcohol free at the moment to sort out this tummy bug.  Boring as batshit.

Easy Monday

Headed out at 5pm with my knees sore again.  Decided to stick on grass and did three loops of the big Nolan Reserve field and smaller Passmore Reserve field (Gary  - I got it at 2.2km).  Much easier on the knees than the concrete.  12km in 50:03 (4:10's).

Painful long one - the North Head/Balgowlah Growler

Kirst baggsied the morning slot so I set off at 3pm in 30C heat feeling very sorry for myself and doubting if I'd last 15km.  Suddenly at 6km before I hit Queenscliff the wind changed and a Southerly Buster came through.  It was head down into the wind all down the seafront then up to North Head.  Had a pit stop with a dodgy tummy at South Steyne and felt it from then onwards.  Then my knees then started to feel sore then my achilles started to hurt.

Dunno why I battled on but I did and ended in 2:03:46, which isn't that bad a time.  Feel crap now.  This stomach bug is lingering.  Couldn't even manage 2nd helpings of the strawberry flan this evening.

Easy Sat on Sabbat

Came down with the family vom bug on Thuraday arvo which explains how I felt during the 400's.  Struggled through the HuRTS Awards night sipping on beers before the alcohol had it soothing effect.

First day of sabbatical was spent in bed or on the toilet.  Did 11km today feeling fatigued at the end but legs were good.  47.13 (4:17's).

Pussy 400's

Was gonna give up.  Then Timmy (of all people) sent a text exhorting "Get 'em Done" which was a call to arms and set me on my way.  But from then on it was shite:

72, 73, 72, 71, 71. 72, 72, 72, 72, 72

So way slower than Tuesday but my legs just felt dead today and I had no zip.  Good thing is that, other than any zip, my legs felt better (as in Achilles and. Knees no pain) than I've felt in 3 months- no heel raises again and ran in the Sayonaras.

Plenty of chat at the HuRT Squad Awards tonight and the winners will be announced tomorrow.  I was sick all night battling through a dodgy tum but staved it off (thank God) particularly after I had to down a Johnny Walker.  Huge respect to Fats tonight.  The most humble chap I know.

Different Wednesday

Out to Centennial today where MC took his UBS crew on a practice run of the JPMorgan course while LJ, Elle, Bart, Gareth B, Clyde, Enda and I trotted behind then headed back via Fox Studios.

Very enjoyable 15km run with plenty of joking around.  All set for the big awards night tomorrow.  There'll be laughter, there'll be tears.  There'll be many, many beers.  And then there'll be Harry's Cafe de Wheels.  Yum.

HuRTS 400's

Need more speed so decided on 400's again instead of 2 x 20mins. Caught up with Kanser at 11.30am over at Rushcutters (he was there before me can you believe it). The oval was in perfect nick having just been mown. My legs were heavy and sore though after yesterday's double session. Same start and finish point as 2 weeks ago (which I think is about 2s long). Rep times were:

71, 72, 71, 71, 70, 71, 71, 71, 69, 68

Rolling 2 mins as usual. Kanser managed eight each 2 or 3s behind me before he said he was going to vomit. Bit of wind out there particularly in the final 100m but we managed to avoid the storm that blew in shortly after.

5km warmdown for 12km all up.

Long Monday of Sorts

Ran to work this morning. Felt surprisingly bouncy, getting into work in 56:40 (relatively quick) after 27:03 at Spit Junction.

Then did the usual Monday lunchtime run of 15.1km with a decent crowd including MC, LJ, Elle, Enda, Kenny, Renee, Andy, Clyde, JW, BW and even wildman protege Durante. The latter has promised an appearance at the HuRTS Awards on Thursday (Sydney's Night of Nights) which should guarantee some shenanigans. 67:10 all up.

RunSydney 10km - 8th in 33:42

Ad the whole family including sister-in-law Sally out to watch this one.  Weather was warm and a bit of wind but nothing to complain about.  Did a decent warm-up, had a chat to Richie Roberts, the Saint, Bart and Barts and, when we were called to the line for the final time, I was just getting satellites on my Suunto so stood still.  Wandered down to the start and this official turns me back saying I've got to join the back of the field.  I look at him incredulously, tell him I'm seeded and he looks at my number and says I'm not because my name's not on it (I entered late).  No amount of reasoning works on this bloke so I look to the start line for support.  Barts starts looking at his shoes but thankfully Gary, Benny and Alex Rogers start waving their arms in support and the bloke lets me through.  Far out, had we gone off there and then I reckon I'd have gone through the first km in 2:55.  But instead we're held for 15mins.

Finally off and I'm feeling great.  Benny, Do Canto and Hintsa Mebrahtu shoot off.  I'm a bit further back and have to work my way through to catch Barts at about 2km.  From then we ran together switching places whenever one of us eased off.  Through 3km in 9:43 but 5km in 16:29 showed we were starting to slow.  At 9km we turned off Olympic Blvd  and suddenly Barts has gapped me.  He always finishes well and I didn't have any fight today.  Ran through the finish line with a token effort.  I could blame the humidity, smoke or warmth for the average time but I think too much drinking recently had more of an impact.  I should have beaten Barts today - he ran a marathon 4 weeks ago while I trained through.

Fantastic run by Bart M to PB in 37:13, easily worth 36:xx in better conditions.  He should really have been down for most improved in the HuRTS awards given he hadn't broken 40mins this time last year.

Melbourne

9km on the hotel treadmill in 36mins before another massive night on the beers.

I think the running is going very well at the moment but I seem to be doing everything in my power to disrupt it.

Seaforth 400's

Heading down to Melbourne today so squeezed the session in this morning.

Jogged up to Seaforth Oval and did the 400's on the grass track marked out for Seaforth Little A's.  Well, either I'm flying or that track is short.  Off a rolling 2mins I did:

64, 67, 65, 65, 66, 66, 66, 67, 65, 66

Held the form very well until the final 3 when I started to struggle.  The Garmin said 420m (they always measure long running in circles) but still don't believe it. Will have to venture to Narrabeen track next week to see where I'm really at.

Jogged back (beautiful path) for 13km all up. Cool today (though we're spoiled in Sydney compared to the temps here in Melbourne) which helped a lot.

Shortened Wednesday

Just 12km today with MC, MrAce, Slapstick, JW, Élan and a post injury Andy Cross.  Cut short as I was just too tired after yesterday and it was bloody hot.  Figure it's better to go into the key 400's session feeling fresh rather than slogging through kms for the sake of it.

Either that or I'm just soft.