November 24-30.

MONDAY 24/11- No training.

TUESDAY 25/11- Blue Gum Swamp Trail (Winmalee) x 2. 20K, 2.11, 6.34min/km. With Sarge and Darkie. Died badly in second loop.

WEDNESDAY 26/11- Grose Head South Lookout Trail. 13K, 1.25, 6.34min/km. With Sarge. Felt okay.

THURSDAY 27/11- Home- Mitchells Pass- Nepean River- Lapstone. 1.11, 12.5K, 5.44min/km. Road run with Shogun. Moving well but suffered on the trail climbing back up to Lapstone. Felt very beat up.

SATURDAY 29/11- Two Hills Loop w/ 5 x 100m strides to finish off. 10.2K, 1.00hrs, 5.55min/km. Felt pretty good- don't think I have done this loop under 6min/km before. Very muggy day, very sweaty.

SUNDAY 30/11- Railway Pde- Wilson Way- Koala Ave- Winnicoopa Ave- Long Angle Trail- Low Gear Lane- Sun Valley- Waratah Pde- Home. 14.3K, 1.22, 5.44min/km. Should call this one the "lap of Warrimoo" as it is all on a road or on a trail running parallel to it- extension of the Two Hills Loop with some flatter stuff around Blaxland added on. Felt fairly good.

Weekly total- 70K. Best weekly tally for quite a while. Feeling positive.

November 17-23

MONDAY 17/11- Tom Hunter Oval, Faulconbridge. 2K warmup, 5 x 100m strides, 3 x 2K aerobic in 9.38, 9.27, 9.20, 2K warmdown. 11K total. Felt a bit rough but more sub 5 Ks.

TUESDAY 18/11- BIKE- 32K MTB in Blue Mountains National Park.

WEDNESDAY 19/11- No training.

THURSDAY 20/11- RUN- Tom Hunter Oval, Faulconbridge. 3 x 3K in 14.12, 14.05, 13.59, 5 x 100m hill reps, 5 x 100m strides. 11K total. Well happy.

FRIDAY 21/11- RUN- Mt Portal. 12K, 1.19, 6.43. Felt pretty rough and did some walking.

SATURDAY AND SUNDAY 22-23/11- No training.

Weekly total 34K running, 32K bike.

November 10-16

MONDAY 10/11- RUN- Track session at Tom Hunter Oval. 2K warmup (Nike Frees), 5 x 100m strides, 2 x 2K w/3min recovery in 8.22 and 8.37, 2K warmdown (all barefoot). 9K total. Went out a bit hard in the first one and suffered in the second one. Lap splits were 99, 99, 99, 101, 102 and 101, 101, 103, 105, 105.

TUESDAY 11/11- No training.

WEDNESDAY 12/11- RUN- Railway Pde- Wilson Way- Blaxland station- return. 5.8K, 31.31, 5.26min/km. Night run after work.

THURSDAY 13/11- RUN- Tom Hunter Oval. Aerobic reps- 3 x 3K w/ 3min recovery in 14.23, 14.21, 14.20. First two in Nike Frees, last barefoot. Running solidly aerobic without becoming breathless. Haven't run that many sub 5/min Ks in at least two years. Well pleased.

FRIDAY 14/11- RUN- 5K @ 4.43 pace. Very hot day, 5K was all I could manage.

SATURDAY 15/11- No training.

SUNDAY 16/11- RUN- 4K warmup @ 4.58min/km, 6 x 250m hills in 1.56, 2.00, 2.07, 2.08, 2.07, 1.59, 4K warmdown including 5 x 100m strides @ 5.29 pace. 11K total. Good session with Shogun including hill reps on the notorious Sanctuary Drive, Leonay (16% grade).

Weekly total- 39.8K

November 3-9.

Time for some real training.

MONDAY 3/11- BIKE- Full lap of M7 cycleway (3.00, 78K, 25kmh). Good ride for the first 65 or so k before I started to run out of gas. Hot day, well pleased.

TUESDAY 4/11- RUN- Track session at Glenbrook Oval (all in Nike Frees). 2k warmup, 5 x 100m strides, 3K tempo in 12.49 (4.16min/km), 2k warmdown, 8K total. Night run, repeating Sunday's session but noticeably quicker. Felt more efficient too. Happy.

WEDNESDAY 5/11- RUN- Low Gear Lane Loop. 5.6K, 30.28, 5.28min/km. Recovery run, felt pretty good.

THURSDAY 6/11- RUN- Railway Pde- Wilson Way- Boorea St- return. 7.5K. Felt very rough so eventually turned the watch off and shuffled back.

FRIDAY 7/11- MORNING- RUN- Track session at Tom Hunter Oval. 2K warmup (Nike Frees), 5 x 100m strides (barefoot), 6 x 400m (barefoot) in 94, 92, 88, 90, 90, 89, 2k warmdown. 7.5K total. Felt very rough but kept pushing. Not bad numbers in the end.

FRIDAY 7/11- NIGHT- RUN- Railway Pde- Wilson Way- Boorea St- Rusden Rd- return. 8.8K, 50.01, 5.41min/km. Felt pretty good actually.

SATURDAY 8/11- BIKE- M7 Cycleway- 39.5K, 25kmh. Dead legs today.