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.