June 29- July 5.

MONDAY 29/6- No run.

TUESDAY 30/6- 23K @ 5.49min/km. Springwood- Tusculum Rd- Greens Pde- Rickard Rd- 5 Ways- Finchs Lookout- 5 Ways- Shit Hill- Sun Valley- Greens Pde- Tusculum Rd- Springwood. With Sarge, almost the same as the loop we did about 10 days ago, but run in the other direction. Felt okay but slow till 6K to go, then picked it up. Faster than the 23K the other day. Not flat.

WEDNESDAY 1/7, THURSDAY 2/7, FRIDAY 3/7- No run. Felt very tired, headachy and sniffly- bit of a sinus problem I think.

SATURDAY 4/7- 6K @ 5.20min/km past the Lake.

SUNDAY 5/7- Shoalhaven King of the Mountain. 32K, 3.04, 5.42min/km. Decent run today, happy to get some evidence of how the comeback progresses. In two previous attempts at the 32K option I'd done 2.58 and 3.08 so hoped to fall between them. Set out with Cliffold at the start and noticed at the 4K mark we were running sub-5 min/km so eased off a bit and let Cliffold go. Took it fairly steady till the big hill then picked it up, passed quite a few people and came in at 3.04, so well pleased. Nice day, good conditions. Had a chat with Tim at the finish then had to bugger off to work.

Couple of good runs this week but only 61K total.

June 22-28.

MONDAY 22/6- South and North Wenty. 12K @ 5.27min/km. Felt like utter shit for first 4K then gradually picked it up.

TUESDAY 23/6- Penrith/Leonay 11.5K @ 5.20min/km. With Shogun, a few quick km along the river, some hilly streets in Leonay, then finishing with a couple of sub 5 Ks along the river. Never felt that great really.

WEDNESDAY 24/6- No run.

THURSDAY 25/6- 31K @ 5.42min/km- Springwood- Faulconbridge- Grose Rd- Faulconbridge Point- return. With Sarge. Felt pretty good for the first 20km then faded. Roughly half road, half firetrail. The lookout at Faulconbridge Point is sublime.

FRIDAY 26/6- Slow 8K. Recovery.

SATURDAY 27/6- 6.5K @ 5.18min/km past the Lake. Getting ready for W2G. Felt pretty good.

SUNDAY 28/6- Woodford to Glenbrook Race, 25K in 2.11, 5.12min/km. Not a great time, not a bad time. At least Renee Artup only beat me by 2mins this time, unlike the 6 mins she beat me by at NOSH.

94K for the week.

June 15-21

MONDAY June 15- South and North Wenty, 12K @ 5.29min/km. Felt flat and struggled a bit today.

TUESDAY June 16- South and North Wenty, 12K @ 5.18min/km. Felt much better today.

WEDNESDAY 17/6- No run.

THURSDAY 18/6- 23K @ 5.56min/km- Burns Rd, Springwood- Tusculum Rd- Hudson FT- Green Pde- Sun Valley- Rosenthal FT- Shit Hill- Five Ways- Rickard Rd- Waratah St- Green Pde- Tusculum Rd- Burns Rd. Run with Sarge on cool, drizzly day. Some hills there.

FRIDAY 19/6- 13K @ 5.24min/km. To Sublime Point on the roads and back. Great views from the lookout. Felt a bit tired.

SATURDAY 20/6- South and North Wenty, 12K @ 5.26min/km. Tired for the first 4 or 5K, then improved. Cloudy, humid day with occasional drizzle, then occasional sun.

SUNDAY 21/6- No run. Stuffed after a massive Saturday night at work.

Only 72K for the week, missed two days.

June 8-14.

MONDAY 8/6- 8K easy. 1.5K run to Pitt Park, 5K on the grass, 1.5K home. Still a bit tender. Cold gusty winds blowing.

TUESDAY 9/6- 11.5K North Wenty Loop. Valley Rd- Fletcher St- Falls Rd- Station St- Blaxland Rd- the Lake- Station St- Armstrong St- home. 11.5K @5.32min/km. Cold winds blowing out there today.

WEDNESDAY 10/6- Abridged North Wenty Loop Reversed. Armstrong St- Falls Rd- Station St- Blaxland Rd- the Lake- Station St- Armstrong St- home. 10K @ 5.22min/km. Night run with minus 5 windchill. Rugged up with UnderArmour tights, merino thermal, Netti shell jacket, polypro beanie and windstopper gloves and felt just fine all the way, decent run.

THURSDAY 11/6- Springwood- Linden- return, 20K @ 5.07min/km. Fairly straightforward run- uphill for 10K, turn around, come back. Pushed hard the last couple of km....

FRIDAY 12/6- Abridged North Wenty Loop, 10K@ 5.20min/km. Felt a little tender from the 20K yesterday. Sunny, still, cool conditions.

SATURDAY 13/6- Abridged North Wenty Loop, 10K @ 5.20min/km. Quite cool and cloudy, was rugged up in longsleeve coolmax, long tights, beanie and gloves.

SUNDAY 14/6- Armstrong St- Darwins Walk- Dalrymple Ave- GWH- Tableland Rd- QE Drive- return. 10K @ 5.38min/km. Was going to go longer today but felt flat and tired.

Only 80K this week, some decent runs though. Ran every day.

June 1-7.

MONDAY 1/6- 31.5K cycle. Very slow and feeling very beat up.

TUESDAY 2/6- 10.5K run- Armstrong St- Darwins Walk- Dalrymple St- GWH- Tableland Rd- QE Drive- turnaround at Ingar gate- return. Bit beat up in the quads but finished fairly well actually.

WEDNESDAY 3/6- MORNING- 15.5K run, lap of Kedumba Pass with Sarge. Slow and steady on a foggy morning.

EVENING- RPM class at Katoomba gym.

THURSDAY 4/6- 19.5K run, 1.38, 5.01min/km- North Penrith- Cranebrook- Penrith Whitewater- River Walk- Nepean Bridges. With Shogun on his lunch break. Finished feeling like I'd worked hard, but not buggered. Happy with the pace, good run.

FRIDAY 5/6- 10K run- Armstrong St- Darwins Walk- Dalrymple St- GWH- Tableland Rd- QE Drive- Ingar gate- return. Very tender and slow this morning- was going to be a 16K, turned back early.

SATURDAY 6/6- 31K run, 2..42, 5.13min/km. Down the highway to work. Really happy with this run- previously it's been hard getting this much under 6min/km. Saw B+ on his bike at Linden. Things looking up.

SUNDAY 7/6- 14K run out and back on Tableland Rd. Dirt road for my beat up legs- a very slow amble along. Brought up 100K even for the week- second in a row, with a couple of encouraging runs in there.