MONDAY 25/8- Instead of running, I spent this morning having root canal. Lovely.
TUESDAY 26/8- Waratah Rd- Greens Pde- Tusculum Rd- Macquarie Rd- Hawkesbury Rd- Winmalee Shops. 10K, 55.42, 5.33min/km. Road run after work.
WEDNESDAY 27/8- Nepean Bridges x 2. 13.6K, 1.15, 5.32min/km. Was going to do three laps but felt buggered from the start and slowed badly on the second lap.
THURSDAY 28/8- Helped my sister move house then worked- no running.
FRIDAY 29/8- Waratah Pde- Green Pde- Tusculum Rd- Macquarie Rd- Hawkesbury Rd- Winmalee Shops- return. 20K, 1.50, 5.29min/km. Good run in the early afternoon. Felt pretty good for the first 14K or so, battled a bit on the uphills after that. My longest run since Six Foot Track in March.
SATURDAY 30/8- Worked all day, no running.
SUNDAY 31/8- Railway Pde- Wilson Way- Boorea St- Rusden Rd- Grandview Pde- return. 15.5K, 1.27, 5.36min/km. Muggy afternoon run with some cool drizzle. Felt rough but got around okay.
WEEKLY TOTAL 59K. Starting to look more respectable.
Tuesday, August 26, 2008
Tuesday, August 19, 2008
18- 24 August 2008.
MONDAY 18/8- Still got this damn cold.
TUESDAY 19/8- Waratah Rd- Green Pde- Tusculum Rd- Macquarie Rd- return. 9.6K, 50.38, 5.16min/km. Undulating road run.
WEDNESDAY 20/8- Railway Pde- Wilson Way- Old Bathurst Rd- Rusden Rd- Outlook Pde- return. 14.2K, 1.20.23, 5.39min/km. Road run. Hard work!
THURSDAY 21/8- Rickard Rd- Five Ways- Long Angle Trail- Long Angle Rd trailhead- return. 12.5K, 1.19.39, 6.21min/km. Mainly on hilly, sandy firetrail. Boy was this slow.
FRIDAY 22/8- Low Gear Lane Loop. 5.6K, 32.46, 5.51min/km. Cold and rain today. Wore a jacket and definitely needed it, even in the middle of the day.
SATURDAY AND SUNDAY- No running. Too busy with work. Saturdays in particular I usually work from around 8am till 11pm, so running Saturdays could be a problem....
WEEKLY TOTAL 41.9K
TUESDAY 19/8- Waratah Rd- Green Pde- Tusculum Rd- Macquarie Rd- return. 9.6K, 50.38, 5.16min/km. Undulating road run.
WEDNESDAY 20/8- Railway Pde- Wilson Way- Old Bathurst Rd- Rusden Rd- Outlook Pde- return. 14.2K, 1.20.23, 5.39min/km. Road run. Hard work!
THURSDAY 21/8- Rickard Rd- Five Ways- Long Angle Trail- Long Angle Rd trailhead- return. 12.5K, 1.19.39, 6.21min/km. Mainly on hilly, sandy firetrail. Boy was this slow.
FRIDAY 22/8- Low Gear Lane Loop. 5.6K, 32.46, 5.51min/km. Cold and rain today. Wore a jacket and definitely needed it, even in the middle of the day.
SATURDAY AND SUNDAY- No running. Too busy with work. Saturdays in particular I usually work from around 8am till 11pm, so running Saturdays could be a problem....
WEEKLY TOTAL 41.9K
Monday, August 11, 2008
August 11-17.
MONDAY 11/8- Low Gear Lane Loop. 5.5K, 30.24, 5.27min/km. Windy cold day. Felt a little rough but tried to match last Monday's time.
TUESDAY 12/8- Two Hills Loop. 10.2K, 1.02, 6.11min/km. Longest run for a while. Slow going but not tired at the end which is a good sign.
WEDNESDAY 13/8- Spurwood Rd- Long Angle Trail- Elizabeth St Trail- Rusden Rd- Boorea St- Wilson Way- Railway Pde- home. 10.1K, 1.00, 5.58min/km. Scratchy throat today. Walked up the Elizabeth St trail (steep, eroded and overgrown) and jogged the rest of the way.
THURSDAY 14/8- Sore throat, cold, sniffles, sinus pain. No running.
FRIDAY 15/8- Slow 6K with cold still lingering.
The weekend was buried by work and the cold. Weekly total 31.8K.
TUESDAY 12/8- Two Hills Loop. 10.2K, 1.02, 6.11min/km. Longest run for a while. Slow going but not tired at the end which is a good sign.
WEDNESDAY 13/8- Spurwood Rd- Long Angle Trail- Elizabeth St Trail- Rusden Rd- Boorea St- Wilson Way- Railway Pde- home. 10.1K, 1.00, 5.58min/km. Scratchy throat today. Walked up the Elizabeth St trail (steep, eroded and overgrown) and jogged the rest of the way.
THURSDAY 14/8- Sore throat, cold, sniffles, sinus pain. No running.
FRIDAY 15/8- Slow 6K with cold still lingering.
The weekend was buried by work and the cold. Weekly total 31.8K.
Monday, August 4, 2008
Week 4-10 August 2008.
MONDAY 4/8- Spurwood Rd- Long Angle Trail- Low Gear Lane- Rickard Rd. 5.5K, 30.21, 5.27min/km. Midday on a cool winter day I ran my local "round the block" loop, half road, half trail with one horrible hill included.
TUESDAY 5/8- Nepean Bridges. 6.75K, 32.11, 4.46min/km. Lunchtime, muggy day, solid-paced lap of the Nepean River.
WEDNESDAY 6/8- Spurwood Rd- Long Angle Trail- Low Gear Lane- Rickard Rd. 5.5K, 31.32, 5.39min/km. Same run as Monday under cold, grey and windy skies. Love Blue Mountains running in winter. Felt a little tired so took it easy at first but on the 1.6K Rickard Rd stretch did 7 x 20 sec sprint/ 1min jog.
THURSDAY 7/8- Railway Pde- Wilson Way- Boorea St- Mt Riverview- return. 8.85K, 47.57, 5.25min/km. Road run on a cold winter night. Was going to go to Pilates as I usually do Thursday evenings but a veterinary appointment ran over and I did a run later instead. Hilly, a bit tired on the uphills on the way back.
FRIDAY 8/8- Rickard Rd- Five Ways- Finchs Lookout- return. 7.2K, 40.56, 5.42min/km. Mid morning run- half road half trail. Did a mile of 30sec sprint/ 30 sec walk on the way back. Same loop as Monday and Wednesday with the big hill. Felt tired so cruised it.
SATURDAY 9/8- Spurwood Rd- Long Angle Trail- Low Gear Lane- Rickard Rd. 5.5K, 32.07, 5.46min/km. Same loop as Monday and Wednesday with the big hill. Felt tired so cruised it.
SUNDAY 10/8- Bradbury Oval. 6K, 30 mins. Was in Campbelltown today so fitted in half on hour of circling one of the cricket ovals.
WEEKLY TOTAL 45.3K
TUESDAY 5/8- Nepean Bridges. 6.75K, 32.11, 4.46min/km. Lunchtime, muggy day, solid-paced lap of the Nepean River.
WEDNESDAY 6/8- Spurwood Rd- Long Angle Trail- Low Gear Lane- Rickard Rd. 5.5K, 31.32, 5.39min/km. Same run as Monday under cold, grey and windy skies. Love Blue Mountains running in winter. Felt a little tired so took it easy at first but on the 1.6K Rickard Rd stretch did 7 x 20 sec sprint/ 1min jog.
THURSDAY 7/8- Railway Pde- Wilson Way- Boorea St- Mt Riverview- return. 8.85K, 47.57, 5.25min/km. Road run on a cold winter night. Was going to go to Pilates as I usually do Thursday evenings but a veterinary appointment ran over and I did a run later instead. Hilly, a bit tired on the uphills on the way back.
FRIDAY 8/8- Rickard Rd- Five Ways- Finchs Lookout- return. 7.2K, 40.56, 5.42min/km. Mid morning run- half road half trail. Did a mile of 30sec sprint/ 30 sec walk on the way back. Same loop as Monday and Wednesday with the big hill. Felt tired so cruised it.
SATURDAY 9/8- Spurwood Rd- Long Angle Trail- Low Gear Lane- Rickard Rd. 5.5K, 32.07, 5.46min/km. Same loop as Monday and Wednesday with the big hill. Felt tired so cruised it.
SUNDAY 10/8- Bradbury Oval. 6K, 30 mins. Was in Campbelltown today so fitted in half on hour of circling one of the cricket ovals.
WEEKLY TOTAL 45.3K
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