AM: 30min Easy PM: 1hr with 5x2min at TEMPO pace

AM: Early 4.45am run around the streets of Paraburdoo. Legs felt like bricks today which is nrmal as my legs adapt to the training and having a day off yesterday. 6k @ 5.10min/k; Ave HR 131bpm

PM: Tough conditions (30oC and 60% RH) for an hours run with a few pulses of Tempo runnign to get the legs turning over. Legs still quite heavy but ran ok. Almost sweated by blood out of my pores it was so hot by the end of the run. 13.1kms @ 4.41; Ave HR 147. Only a few more easy runs in Paraburdoo, yay!

Easy AM run and 10k Build Run PM

AM: Strangley enough it was rather dark at 4.30am this morning when I headed out for 30min. Legs felt ok but pace slowish due to the the poor light (moonlight). 6k @5.19min/k; Ave HR 141bpm

10k build

Headed out of the Nanuturra road after a big thunderstorm for 10k build session. Leggs felt very 'ploddy' and it took to 6ks for me to get my act together and finish strong. Plan to have a day off tomorrow, the first in 4 weeks, tomorrow. 10k @ 4.20min/k Ave HR 148bpm

12k Easy

A predictably insanely humid day but cool on Paraburdoo standards (~25oC). Decided to run up along the dirt track towards Radio Hill. Track a little soggy and the Tance 8's now are tainted 'Pilbara Red'. Legs not too bad but after a long day at work was pleased to finish. 12k @ 4.46min/k; Ave HR 141bpm

Fartlek Session

The flooding around Paraburdoo meant I had to change courses to a slighly hilly section of ttrack near the town. Alghough is was only 25oC the humidity waas insane. This is my forst Fartlek session ever and was an equal time recovery session of 2 x(90, 60, 60, 30, 30 , 15, 15 sec). Tough session but only half as long as my normal Tuesday interval session. 10.6kms

Easy Run with 6xStrides

First morning in Parabudise, a balmy 5.00am run by the moonlight. Legs felt heavier than yesterday but a good nights sleep tonight should leave me well rested for tomorrow's Fartlek session. 8.7km@5.10min/k

Easy Run

Cught up with Original Simon for 45minutes as part of his long run. Ran a loop throught the back streets of Subiaco, Shenton Park and West Perth. Felt quite good with plenty of chitter-chatter keeping the focus away from my heavy legs. End of Week 8 and a good block of 3 weeks of training with 100, 117, and 115kms logged. At half way through program and feeling the benefits of the training at last. Next week is an easier consolidation week with some quality. I will be in Paraburdoo for the next week so heat will be an issue to deal with. Three weeks ot the Weston Vreek Half and 9 weeks to Canberra. 9.6km @ 4.51min/k; Ave HR 141bpm