May 25-31.

MONDAY 25/5- 15K, Penrith- M4 Bridge- River Rd- Lapstone Trail- Lapstone Zig Zag- Knapsack Bridge- Emu Plains- Penrith. With Shogun from his work, mix of roads and some steep trails. Suffered a bit. 90 mins, 6min/km.

TUESDAY 26/5- 13.5K, Penrith River Walk out and back plus Nepean Bridges Loop, 5.23min/km. With Shogun again, unseasonably warm day. Wore new Adizero XTs, great shoe judging from first testing.

WEDNESDAY 27/5- 7.5K road run to Katoomba Gym, 45 minute RPM class, 7.5K road run home. On a wet and misty evening. Legs felt a bit beat up subsequently.

THURSDAY 28/5- No run.

FRIDAY 29/5- 7.5K road run to Katoomba Gym, 45 minute RPM class, 7.5K road run home. Very cold this morning, felt reasonably okay.

SATURDAY 30/5- 16K, Armstrong St- Darwin Walk- Dalrymple Ave- GWH- Tableland Rd- QE Drive- Ingar firetrail- turnaround at Aeroplane Hills FT junction- return. Cool misty morning run over varied surfaces, felt pretty decent.

SUNDAY 31/5- Great NOSH footrace and return run, 25.5K total incl. 15.5K race in 99.10. A course PW by 18 minutes! Lots of mud. Very grim run back, but totalled an even 100K running for the week (plus 2 RPM classes), which is something I suppose.

May 18-24.

Recovered from achilles problems, missed the TNF100, training resumes...

MONDAY 18/5- 12K, home- Conservation Hut- Lilians Bridge- Fairmont- Cliff View Drive- Pool of Siloam- Gordon Falls Reserve- home. From now on to be known as the "Stair Run" as it is nothing but up and down steps, except for a km each way on bitumen in the middle. Took 1.40 for 12K!

TUESDAY 19/5- 6.5K, 1.5K warmup, 5 x 100m strides, 5 x 400m in 93, 94, 93, 93, 93, 1.5K warm down. First 400s in a while, hard friggin' work.

WEDNESDAY 20/5- 7.5K road run, home- highway- Scott Ave- Woodford Ave- Megalong St- return. Very hilly, misty, wet.

THURSDAY 21/5- No run.

FRIDAY 22/5- 12K road run, home- highway- Scott Ave- Gladstone St- Megalong St- Lovel St- Kingsford Smith Park- return. Very hilly! Did this at lunchtime but was geared up in goretex jacket and gloves, beane, tights, cold and wet....

SATURDAY 23/5- 5.5K Low Gear Lane loop at Warrimoo. Felt like utter shit.

SUNDAY 24/5- 12K stair run, same as Monday. Felt much better today.

Six days of running this week, only 55.5Ks but it's a start.