Long run 2.15hrs

Headed out with Sugar and Sassy from Darlington through John Forrest National Park and return on a course that was mainly trails with quite a few hills. Sugar was like a mountain goat on the trails, with Sassy and I having to eat his dust. Needless to say, I think his semi-comatose state at the Darlington coffee shop reflected his vigour. All in all, a good solid run of 26km @ 5.25min/k. Ave Hr 141bpm

Recovery Run

Ran from home to Floreat along the CTS route then a splash around in the water.Met up with Jacinta for breakfast and coffee. Feel like I have spent a few nights in prison, with Gluts super sore from hill repeats indicating that I am in fact using them. Long run tomorrow may be fun. 10k @ 5.20min/k; Ave HR: 132

12 x 1.30 Hills Repeats

To start the new year Jacinta and I headed to Kings Park at 6am to complete some hill repeats. After a chat with J the day before I concentrated on my running form and completed some drills before the session. Maintained my form quite well but hard work when the runnign got tough in the final 30sec of each interval. Ran most of the hills around 4.15 pace, with 8.89km for session and 14.85 all up.

Easy run

Ran from South Perth, across the causeway, and then up through to Kings Park and home. Leavign at 6am seems to be just about right a the moment, but considering we have still a few months left of summer, I can see some earlier starts on the horizon. Run went quite quickly, 12km @ 5min/. On another note, booked flights for Weston Creek half marathon on March 8, 6 weeks before Canberra. Now onwards and upwards...

VO2 max session; 6x3min HARD; 90 sec SR

Well that was one tough session. I am rather tired at the moment with a mild headache. Pleased with session although may have run a little slow in the first 3, although into a slight headwind: 3.27min/k; 3.30min/k; 3.30min/k; 3.20min/k; 3.20min/k; 3.23min/k;

All in all a good session and another 'run in the bank' for Canberra. Total for day 14.65kms

Easy Run

Another fine and slightly warmer day greeted 'the gang' this morning. Sugar took us a merry loop through Kings Park, along the foreshore, and then up my secret track back to the Zamia cafe. 10k @ 4.39min/k and feel quite good. Shoes arrived today, some sweet Trance 8's and Axiom 3's.

Recovery Run

With a warm day due, headed out early and ran from home to City Beach along the City-to-Surf course for 10k @ 4.55mkn/k. A quick swim followed by breakfast rounded out a pleasant morning. The end of the first week of training and happy with efforts and imporovement this week, next week will build on this good start.