Running2:21:20 25.34 km (5:35 / km) +563m5:01 / km ahr:133 max:160 shoes: Dark Blue Nike Vomero 11
Long run with Rob and Candyman. Overdid the rolling and exercises last night so glutes and quads hurting from the get go. We went down through usual way to pushbike hill, ALJ track, round bottom of Botanic Gardens then over Little Black. Back through Aranda Hill where G left us and Rob and I went up Painter. Lap of Cook before home and I did a few laps of Aranda Ovals to get to 25k. I was moving pretty slowly by then.
Running warm up/down 14:10 3.13 km (4:32 / km) +30m4:19 / km ahr:144 max:156 weight:77.3kg shoes: Dark Blue Nike Vomero 11
Out at Nth Lyneham for XC. Lap of course for warm up.
Running race 24:01 6.36 km (3:47 / km) +51m3:38 / km ahr:167 max:175 shoes: Nike Zoom Elite 9 Green
YCRC 6.2k XC. Good field and set off quickly. Not too many petrol tickets in the legs. Found good rhythm and felt a bit quicker than usual - speed work paying off? Slowed a little on 2nd lap but happy with time, effort and pace. beautiful autumn day and nice to see a good turnout at race.
Running warm up/down 16:26 3.17 km (5:11 / km) +22m5:01 / km ahr:143 max:155 shoes: Dark Blue Nike Vomero 11
Warm down lap with Leaney picking up cones from the race.
Running warm up/down 24:03 5.22 km (4:36 / km) +4m4:36 / km ahr:139 max:147 weight:78.1kg shoes: Nike Zoom Elite 9 Green
No Sam this week but he's trained me so well I still did a long warm up.
Running intervals 20:05 4.38 km (4:35 / km) ahr:158 max:172 shoes: Nike Zoom Elite 9 Green
Industry Ints except DavO and Tom Braizier turned up this week for first time ever. Seemed to inspire the competitive juices in all of us and speed was up. Suited me as wanted to have a bit of a focus and kept up with Leaney for all except the last two when I tailed off a bit. Quick.
Running warm up/down 15:10 2.86 km (5:18 / km) +3m5:16 / km ahr:135 max:145 shoes: Nike Zoom Elite 9 Green
Flex n Stretch was back after a few weeks hiatus except this model was much colder, or at least on the walk to class it was. Class was good and we did the back setups on the roller thing which seems to be good for me. Also nailed the glute exercises a bit better.
Running54:21 10.71 km (5:04 / km) +179m4:41 / km ahr:137 max:152 shoes: Dark Blue Nike Vomero 11
School's back so able to run into work again. Listened to Gerard Whately commentary highlights of 2016 Dogs finals series, ABC commentary of last 9mins of Dogs prelim final win and entire last quarter of grand final. Don't think I touched the ground entire run.
Stretching & Exercises15:00 
Something Im doing is helping my heel. Not sure what - maybe calf massage? Regardless trying to keep doing everything so that whatever Im doing right keeps happening.
Running warm up/down 28:30 6.13 km (4:39 / km) +111m4:16 / km ahr:142 max:157 weight:78.2kg shoes: Nike Zoom Elite 9 Green
out to Stromlo to do McInnes Surge session with Marty and Erwin. On way out Marty informed me we were doing warm up with PhilO's group of middle distance whippets. Suffice to say Erwin and I let them go after about a k although by then others had already dropped off.
Running intervals 26:18 6.34 km (4:09 / km) +128m3:46 / km ahr:159 max:170 shoes: Nike Zoom Elite 9 Green
Most of old McInnes 10 mile under houses however the hilly surge section still exists although Marty and Erwin argued over exactly where it went. Well it seems both agreed a track it used to go up is no longer there and they argued over which way to go instead. Marty won and the first surge is 3k across side of stromlo, majority uphill. Marty and Erwin gave me a minutes start which helped. Felt pretty solid and held my pace well. 2nd surge is 2k from where we used to park for events back beside Uriarra Rd to Stromlo Forest Park. Its majority downhill although some climbs and now a spanking new bike path. Tried to keep k rate in the 3min30s which I did and pushed it out well.
Running warm up/down 22:58 4.53 km (5:04 / km) +86m4:38 / km ahr:143 max:154 shoes: Nike Zoom Elite 9 Green
Cool down on side of Stromlo partly looking for PhilOs group who had been doing hill reps. Fortunately didn't find them and cruised round the tracks. Rain continuing to drizzle and getting colder so glad to get back to car. We all adjourned to 2B10 for coffee to warm up