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.

October 26- November 1.

MONDAY 26/10- 6K run, felt crappy.

TUESDAY 27/10- 10.5K run with Anne, half road, half grass (golf course). Felt quite good, hopeful that I'm getting over the 100K.

Pushups Test- 33.

WEDNESDAY 28/10- RPM Class.

Also a 7K bushwalk at Blackheath.

THURSDAY 29/10- 11K, two reps of Furber Stairs with Anne, John, Actionman and Nathan. Reps were 23.04 and 25.05.

FRIDAY 30/10- Easy 5K, calf muscles quite tender.

SATURDAY 31/10- Easy 6K.

SUNDAY 1/11- 1600m swimming drills with ST and a 3K run.

October 19-25.

MONDAY 19/10- 1K swim in 27.18. Oh, boy....

PM- 9K trail run at Knapsack with BMMC. Got pretty tired from about 4K.

TUESDAY 20/10- Tired 7K run with Anne.

Pushups- 18, 22, 16, 16, 25.

WEDNESDAY 21/10- RPM Class.

THURSDAY 22/10- 40 minutes swimming drills with ST.

FRIDAY 23/10- Easy 6K run. Legs tender from kicking drills.

Pushups- 20, 25, 20, 20, 24 (should have been 28)

SATURDAY 24/10- 1K swimming drills finishing with 200m in 4.08, and a 4K run round Catalina Park.

SUNDAY 25/10- 18K run on Narrowneck with Actionman. Very slow.

Pushups- 23, 28, 23, 23, 33. Last set brutally tough and slow.

October 12-18.

MONDAY 12/10 and TUESDAY 13/10- No training, recovery.

WEDNESDAY 14/10- Slow 5K run.

Pushups- 12, 17, 13, 13, 17

THURSDAY 15/10- No training.

FRIDAY 16/10- AM- Easy 7K with John. Knees a little tender.

Lunch- 1K swim in 26.54. Oh, so slow.

Pushups- 14, 19, 14, 14, 19

SATURDAY 17/10- No training.

SUNDAY 18/10- Easy 6K past the Lake. Tired.

Pushups- 16, 21, 15, 15, 21. Last set was very hard.

October 5-11.

MONDAY 5/10- 6K ascent of Mt Imlay. 600m ascent and descent. Not flat, nearly two hours for 6K! Good fun.

Pushups- 12, 17, 13, 13, 9 (meant to be 17 on the last set)

TUESDAY 6/10- No training

WEDNESDAY 7/10- 10K run @ 5.17min/km along Warrnambool Beach Promenade.

Pushups- 12, 17, 13, 13, 20

THURSDAY 8/10- 3K walk up and down Mt Noorat, Victoria. Tapering for the 100K.

FRIDAY 9/10- 2K walk at Triplet Falls.

Pushups- 12, 17, 13, 13, 17

SATURDAY 10/10- Great Ocean 100K in 18.17. Report at Coolrunning.

SUNDAY 11/10- No training. Buggered.