October 27- November 2

MONDAY 27/10- Worked all day.

TUESDAY 28/10- BIKE- Warrimoo- Springwood- Hawkesbury Lookout- Warrimoo- Mount Riverview- Warrimoo. 51.5K, 2.06, 24kmh. Good ride. Legs a bit beat afterwards.

WEDNESDAY 29/10- RUN- Track session at Glenbrook Oval. 2K warmup, 5 x 100m strides, 6 x 400m in 92, 92, 91, 91, 89, 87, 2K warmdown (all in Nike Frees). Total 7.4K. Quite happy with this session on a humid evening, pacing was excellent and the last two reps felt efficient and not particularly hard.

THURSDAY 30/10 and 31/10- No training.

SATURDAY 1/11- Warrimoo- Railway Pde- Wilson Way- Blaxland Station- return. 5.8K. Untimed easy run after work.

SUNDAY 2/11- Track session at Tom Hunter Park, Faulconbridge. 2K warmup (Nike Frees), 5 x 100m strides (barefoot), 3K tempo in 13.09 (4.23min/km, barefoot), 2K warmdown (barefoot). 8K total. Haven't done this session for a while. Hurt like buggery.

Not the best week, couple of good sessions though.

October 20-26.

This week started off on a very depressing note when the sale of my cafe fell through and that is reflected in bugger all training at the start of the week. However another potential buyer has come to the fore so my time should be considerably freer in a week or two- I will be just working the one job (restaurant) for the first time in close to two years.

MONDAY- WEDNESDAY 20/10- 22/10- No training.

THURSDAY 23/10- Warrimoo- Waratah Pde- Green Pde- Tusculum Rd- Macquarie Rd- Hawkesbury Rd- Winmalee. 10K, 56.58, 5.41min/km. Very slow road run.

FRIDAY 24/10- Low Gear Lane Loop. 5.6K, 32.33, 5.51min/km. Felt very flat.

SATURDAY 25/10- Low Gear Lane Loop. 5.6K, 31.21, 5.37min/km. Same loop as day before but feeling quite a bit better.

SUNDAY 26/10- Track session at Tom Hunter Oval. 2K warmup (in shoes), 5 x 100m strides (barefoot), 6 x 400m w/60 sec recoveries (barefoot) in 97, 92, 92, 93, 93, 93, 2K warmdown (barefoot). 7.5K total. Not fast but pace was steady, quite happy with session considering all the missed training beforehand.

WEEKLY TOTAL- 28.7K

October 13-19

MONDAY 13/10- BIKE- Warrimoo- Mt Riverview- Springwood- Warrimoo. 31K, 1.17, 24kmh. Legs very beat up from yesterday's track. Was going to longer but was sensible and kept it short.

TUESDAY 14/10- Worked all day.

WEDNESDAY 15/10- BIKE- M7 Cycleway- Eastern Creek- Prestons- Eastern Creek- Kings Park- Eastern Creek. 63km, 2.10, 26kmh. Good ride, worked hard, cool conditions. The M7 Cycleway is a suberb resource and 'tis a pity other roads don't have something similar.

THURSDAY 16/10- RUN- Track session at Tom Hunter Park. 2K warmup, 5 x 100m strides, 15mins of 30sec spring/30 sec walk, 2K warmdown. 7.8K total. Was going to do 6 x 400m barefoot again but my calf was still pretty battered from last Sunday, so did 15 minutes of 30/30s instead in shoes. Covered 2.8K during the 15 minutes.

FRIDAY 17/10- BIKE- Warrimoo- Springwood- Mt Riverview- Warrimoo. 31K, 1.16, 24kmh. Was going to ride 50-60K but very tired this morning after a late night, so kept it local.

SATURDAY AND SUNDAY 18-19/10- Worked all weekend.

October 6-12

Managing my time a bit better now. Also adding some bike instead of runs to reduce the stress on my body and also help deal with the spring heat.

MONDAY 6/10- RUN- Waratah Pde- Green Pde- Tusculum Rd- Hawkesbury Rd- Winmalee Shops. 10K, 55.39, 5.36min/km. Rolling road run, felt pretty average.

TUESDAY 7/10- BIKE- Glenmore Park Rd, Glenmore Park- Belmore Rd, Bringelly- return. 40K, 1.26, 27kmh. Good ride on rolling road with nice verge. Pleasant farmland country much of the way.

WEDNESDAY 8/10- RUN- Glenbrook National Park gates- Mt Portal lookout- return. 12K, 1.14, 6.14min/km. Best run in the lower mountains. Slow, very hilly, loved it.

THURSDAY 9/10- RUN- Track session at Glenbrook Oval. 2K warmup, 5 x 100m strides, 5 x 400m with 60 second recovery in 88, 85, 89, 87, 88. 2K warmdown. 7K total. First intervals session since early 2007 I think. Buggered but happy.

FRIDAY 10/10- BIKE- Warrimoo- Hawkesbury Lookout- return. 30K, 1.14, 24kmh. Hilly road ride, legs beaten up from the track session.

SATURDAY 11/10- worked all day.

SUNDAY 12/10- RUN- Track session at Tom Hunter Oval, Faulconbridge. 2K warmup, 5 x 100m strides, 6 x 400m w/ 60 second recovery in 92, 92, 90, 90, 91, 95. 2K warmdown. 7.4K total. Did this all barefoot. Very tough going on a hot day.

36.4K running and 70k riding for the week.Some good sessions there. Happy if I can keep the momentum going.

Not Much Happened in September.

Juggling two businesses (anyone want to buy a Deli/Cafe in the lower Mountains?) and sucessive colds kept things very quiet over September, just a couple of short runs each week.