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.

October 27- November 2

MONDAY 27/10- Worked all day.

TUESDAY 28/10- BIKE- Warrimoo- Springwood- Hawkesbury Lookout- Warrimoo- Mount Riverview- Warrimoo. 51.5K, 2.06, 24kmh. Good ride. Legs a bit beat afterwards.

WEDNESDAY 29/10- RUN- Track session at Glenbrook Oval. 2K warmup, 5 x 100m strides, 6 x 400m in 92, 92, 91, 91, 89, 87, 2K warmdown (all in Nike Frees). Total 7.4K. Quite happy with this session on a humid evening, pacing was excellent and the last two reps felt efficient and not particularly hard.

THURSDAY 30/10 and 31/10- No training.

SATURDAY 1/11- Warrimoo- Railway Pde- Wilson Way- Blaxland Station- return. 5.8K. Untimed easy run after work.

SUNDAY 2/11- Track session at Tom Hunter Park, Faulconbridge. 2K warmup (Nike Frees), 5 x 100m strides (barefoot), 3K tempo in 13.09 (4.23min/km, barefoot), 2K warmdown (barefoot). 8K total. Haven't done this session for a while. Hurt like buggery.

Not the best week, couple of good sessions though.

October 20-26.

This week started off on a very depressing note when the sale of my cafe fell through and that is reflected in bugger all training at the start of the week. However another potential buyer has come to the fore so my time should be considerably freer in a week or two- I will be just working the one job (restaurant) for the first time in close to two years.

MONDAY- WEDNESDAY 20/10- 22/10- No training.

THURSDAY 23/10- Warrimoo- Waratah Pde- Green Pde- Tusculum Rd- Macquarie Rd- Hawkesbury Rd- Winmalee. 10K, 56.58, 5.41min/km. Very slow road run.

FRIDAY 24/10- Low Gear Lane Loop. 5.6K, 32.33, 5.51min/km. Felt very flat.

SATURDAY 25/10- Low Gear Lane Loop. 5.6K, 31.21, 5.37min/km. Same loop as day before but feeling quite a bit better.

SUNDAY 26/10- Track session at Tom Hunter Oval. 2K warmup (in shoes), 5 x 100m strides (barefoot), 6 x 400m w/60 sec recoveries (barefoot) in 97, 92, 92, 93, 93, 93, 2K warmdown (barefoot). 7.5K total. Not fast but pace was steady, quite happy with session considering all the missed training beforehand.

WEEKLY TOTAL- 28.7K

October 13-19

MONDAY 13/10- BIKE- Warrimoo- Mt Riverview- Springwood- Warrimoo. 31K, 1.17, 24kmh. Legs very beat up from yesterday's track. Was going to longer but was sensible and kept it short.

TUESDAY 14/10- Worked all day.

WEDNESDAY 15/10- BIKE- M7 Cycleway- Eastern Creek- Prestons- Eastern Creek- Kings Park- Eastern Creek. 63km, 2.10, 26kmh. Good ride, worked hard, cool conditions. The M7 Cycleway is a suberb resource and 'tis a pity other roads don't have something similar.

THURSDAY 16/10- RUN- Track session at Tom Hunter Park. 2K warmup, 5 x 100m strides, 15mins of 30sec spring/30 sec walk, 2K warmdown. 7.8K total. Was going to do 6 x 400m barefoot again but my calf was still pretty battered from last Sunday, so did 15 minutes of 30/30s instead in shoes. Covered 2.8K during the 15 minutes.

FRIDAY 17/10- BIKE- Warrimoo- Springwood- Mt Riverview- Warrimoo. 31K, 1.16, 24kmh. Was going to ride 50-60K but very tired this morning after a late night, so kept it local.

SATURDAY AND SUNDAY 18-19/10- Worked all weekend.