Long Run

AM: Ran with ths Sugar, Sassy and Biscuitman form Kings Park via the river to City Beach. Still feeling crappy and this run really sucked with the enjoyment factor very low. Ran ok but very patchy with good solid running in with some ploddy running. A dip in the ocean, good breakfast and some good running chat perked up my spirits at the end of the run. Got a few hours sleep afterwards and am feeling quite a it better. Total 29.1kms @ 4.36; Ave HR 148

PM: Late night (930pm) run along the south perth foreshore. Nothing special and nothing fun about run. Rather tired... yawn Total 6km @ 5.10min/k

12k Easy

Caught up with Sugar for an easy run from East Perth through Maylands and return. Given yesterdays performance and a feeling a little dodgey still I ran ok, with tthe legs in better shape than the rest of my body. 12.0km @ 4.45min/k; Ave HR 141

Failed 10k time trial

I was supposed to do a 10k timetrial this morning but my guts and bowels were not my freind and after 4 stops iin the warm-up I felt week, nauseous and was staggering. Went home and slept and flet weka with a dull headache all day.. not happy. Total 7.6kms @ 5.33min/k; Ave Hr 137bpm

Easy run

Was tired all day so decided to head down to the WAMC clubrooms and run with some crew. Ran quite slow and felt a little off colour. Total 10.5km @5.13min/k; Ave HR 148

Intervals (12x400) and (6x200m)

Late night interval session. After getting off the plane I headed down to the South Perth Foreshore on a lovely evening for running. The session was to run 3 sets of 4x400 at 1.25, 1.20. 1.15, 1.10 pace, all on 3min (walk/jog recovery). Then 6x200m @ 36sec on 1.15. The session was all about getting my legs moving again after an easier week. Ran quite well and achieved all the goals even busting out a 1.08 for 400m into a head wind. Total 12.7kms

Easy 45min

Heade dout on the Nanuturra rd for an esy 45min. Legs felt on a little heavy and I had some patches of some fluid running in there as well. Hot conditions (37.5oC) although I did the run just after sunset. I think the heat may be taking allot more pace out of me then I am giving it credit for. 9.3km @ 4.57min/k; Ave HR 143bpm