November 16-22

MONDAY 16/11-No training. Achilles getting a little TLC.

TUESDAY 17/11-8.25K with Anne @ 5.20 pace.

WEDNESDAY 18/11- 5.5K easy.

THURSDAY 19/11- Kedumba Pass, 15.5K in 1.52. Ran well until a couple of K up the Pass, then suffered badly in the heat.

FRIDAY 20/11 and SATURDAY 21/11- No training.

SUNDAY 22/11- 17K in 2.20 with Anne and Jo, rough going with lots of steps on the Cliff Walk on a hot day. Felt okay.

November 9-15.

MONDAY 9/11- AM- 5.5K hilly road run, Wentworth Falls- Leura.

PM- 8K road run, flatter- Leura-Wentworth Falls.

TUESDAY 10/11- AM- 8K trail run with Anne, Darwins- Shortcut- Nature Track.

PM- RPM Class and 4K run around Catalina Park.

WEDNESDAY 11/11- Brick session, 21K on bike and 3K run. Hot day.

THURSDAY 12/11- 2 reps of Furber Steps, 11K, in 23.07 and 24.06. Improving. Good session, some competition out there.... pulled up with a sore achilles- right hand side- opposite to the one that was stuffed back in April.

FRIDAY 13/11- 6.5K run on Narrowneck with Scam in misty conditions. Achilles a bit sore.

SATURDAY 14/11- No training.

SUNDAY 15/11- Mt Hay Rd- Lockleys Pylon- Blue Gum Swamp- return. 13K, 2hrs 50, very steep and hot. Achilles still a bit tender.

November 2-8.

MONDAY 2/11- 5.5K run on a hot morning, hilly roads from WF to Leura.

TUESDAY 3/11- 6.5K run, bit of road, bit of golf course, bit of bush.

WEDNESDAY 4/11- AM- 8K run, half road, half trail, misty weather.

PM- RPM Class, 4K run round Catalina Park- brick session basically.

THURSDAY 5/11- Kedumba Pass, 15.5K in 1.44, ascent in 64 minutes. Cool, misty day running with the Upper Mountains Chapter of BMMC. Not a bad run.

FRIDAY 6/11- 6K, Furber Steps- Federal Pass- Giant Staircase- Cliff Walk with Nathan. Slow, tough run on flooded trails, 58 minutes!

SATURDAY 7/11- 1K swim in 25.32 and a slow 5K run.

SUNDAY 8/11- No training.