nzchrisb

Not much to say. Sunday felt hard, but I ran it at 5.48/km so I actually did pretty well. That doesn't include stopping to push a broken down car off the side of the road (I stopped the watch).

Date	Time of day	Location	Category	Distance (km)	Time	Avg. pace (min/km)	Avg. speed (km/h)	Calories
Monday
Tuesday	Midday	City	Running	4.75	0:28:06	5:55	10.1	410
Wednesday	Midday	City	Running	7.60	0:43:12	5:41	10.6	675
Thursday	Midday	City	Running	3.72	0:22:12	5:59	10.0	282
Friday
Saturday
Sunday	Morning	Home	Running	20.06	1:56:27	5:48	10.3	2,085
This Week		(Multiple)	Running	36.13	3:29:57	5:49	10.3	3,452
Last Week		(Multiple)	Running	39.45	3:57:50	6:02	10.0	3,878
This Month		(Multiple)	Running	100.97	10:11:59	6:04	9.9	9,969
Last Month		(Multiple)	Running	121.15	12:30:35	6:12	9.7	12,499

Another good week. Pretty sore midweek and not quite as fun on the long run, but what the hey I made it! The "half marathon" time would have been 2:13:13, not exactly the sub two hours I thought might be possible. Still I think my current plan of sticking around this distance with very slight increases will pay off. I have pretty much no soreness today, which I'm taking to be a good sign.

Date	Time of day	Location	Category	Distance (km)	Time	Avg. pace (min/km)	Avg. speed (km/h)	Calories
Monday
Tuesday	Midday	City	Running	4.86	0:26:42	5:30	10.9	397
Wednesday	Midday	City	Running	6.82	0:37:35	5:30	10.9	606
Thursday	Midday	City	Running	4.59	0:27:33	6:00	10.0	462
Friday
Saturday	Midday	Home	Running	23.18	2:26:00	6:18	9.5	2,413
Sunday
This Week		(Multiple)	Running	39.45	3:57:50	6:02	10.0	3,878
Last Week		(Multiple)	Running	34.53	3:43:00	6:27	9.3	3,554
This Month		(Multiple)	Running	64.19	6:34:50	6:09	9.8	6,453
Last Month		(Multiple)	Running	121.15	12:30:35	6:12	9.7	12,499

A good week! Some speed work on Wednesday following Yuri and Mark, and a great Sunday run of 20k's. I was dreading it after last week but it was the best run I've had in ages. Felt good and was whistling at half way... maybe I could have gone a bit faster then.
I took a new route I've named "Park to park" as I go through Sydney Park and onto Centennial. Every city should have green spaces like this!









Ignore the km's for the midweek runs, the GPS really didn't like running fast through the city. The weekly total is therefore out too, pity because it was a big week.

Date	Time of day	Location	Category	Distance (km)	Time	Avg. pace (min/km)	Avg. speed (km/h)	Calories
Monday
Tuesday	Midday	City	Running	5.70	0:37:22	6:33	9.2	563
Wednesday	Midday	City	Running	4.09	0:28:38	7:00	8.6	416
Thursday	Midday	City	Running	4.32	0:28:40	6:38	9.0	447
Friday
Saturday
Sunday	Midday	Home	Running	20.42	2:08:20	6:17	9.5	2,128
This Week		(Multiple)	Running	34.53	3:43:00	6:27	9.3	3,554
Last Week		(Multiple)	Running	35.92	3:34:22	5:58	10.1	3,717
This Month		(Multiple)	Running	121.15	12:30:35	6:12	9.7	12,499
Last Month			Running	10.05	1:02:05	6:11	9.7	0

Bad week this week. Felt flat and run down all week. The Saturday run was going to be 19k's but I thought I would collapse if I went any further! Possibly had a touch of the lurgy going round work again. Can't be bothered to do each run as an entry.

Date	Time of day	Location	Category	Distance (km)	Time	Avg. pace (min/km)	Avg. speed (km/h)	Calories
Monday
Tuesday	Midday	City	Running	4.39	0:25:05	5:42	10.5	458
Wednesday	Midday	City	Running	8.19	0:48:47	5:57	10.1	830
Thursday	Midday	City	Running	5.40	0:28:59	5:22	11.2	547
Friday
Saturday	Midday	Centennial Park	Running	17.93	1:51:31	6:13	9.6	1,882
Sunday
This Week		(Multiple)	Running	35.92	3:34:22	5:58	10.1	3,717
Last Week		(Multiple)	Running	27.36	2:47:15	6:07	9.8	2,867
This Month		(Multiple)	Running	121.15	12:30:35	6:12	9.7	12,499
Last Month			Running	10.05	1:02:05	6:11	9.7	0

"Step back" week (I'm sort of following Hal Hidgon's guide) which felt good. Should have run yesterday's 12k a bit harder. I guess I forgot it was going to be easier :) 18k next weekend I think.

Date	Time of day	Location	Category	Distance (km)	Time	Avg. pace (min/km)	Avg. speed (km/h)	Calories
Monday
Tuesday	Midday	City	Running	4.70	0:24:11	5:09	11.7	495
Wednesday	Midday	City	Running	6.30	0:40:11	6:23	9.4	659
Thursday	Midday	City	Running	4.27	0:27:51	6:31	9.2	448
Friday
Saturday	Midday	Home	Running	12.09	1:15:02	6:12	9.7	1,265
Sunday
This Week		(Multiple)	Running	27.36	2:47:15	6:07	9.8	2,867
Last Week		(Multiple)	Running	32.67	3:19:58	6:07	9.8	3,315
This Month		(Multiple)	Running	75.44	7:50:13	6:14	9.6	7,803
Last Month			Running	10.05	1:02:05	6:11	9.7	0

Thought I'd manage a sub 1 hour 10k. Then all of a sudden I hit 1 hour but not 10k. Oh well.

Bit of a new course for a change of scenery. The GPS didn't kick in for at least a 1k, so I'm claiming 7k's for this one.

Bit painful as I get the data via copy from SportTracks and use it to make the table. I'll either write a hell Textpad macro or Excel it I guess.

Date	Time of day	Location	Category	Distance (km)	Time	Avg. pace (min/km)	Avg. speed (km/h)	Calories
Monday
Tuesday	Midday	City	Running	4.95	0:28:00	5:40	10.6	458
Wednesday	Midday	City	Running	7.69	0:45:43	5:57	10.1	796
Thursday	Afternoon	City	Running	4.87	0:26:57	5:32	10.8	472
Friday
Saturday	Midday	Centennial Park	Running	15.17	1:39:18	6:33	9.2	1,589
Sunday
This Week		(Multiple)	Running	32.67	3:19:58	6:07	9.8	3,315
Last Week		Home	Running	15.41	1:43:00	6:41	9.0	1,621
This Month		(Multiple)	Running	48.08	5:02:58	6:18	9.5	4,936
Last Month			Running	10.05	1:02:05	6:119.7	0