September - A Small Improvement
Distance: 8 kms plus warm up
Time: 53' 51"
Rate: 6' 40" per km
Warm up: 2.25 kms total for day 10.25 kms
Bike ride: 16.0 kms in 51' 28 at 18.7 kmph
Distance: 9.6 kms
Time: 59' 50"
Rate: 6' 15" per km
Weather: sunny, temp 23 degrees, humidity 33%, wind NW 32 kmph
Sept: 95.55 km in 11/30 days at ave 8.69 kms per run
Year: 1620.85 kms in 39 weeks at ave 41.56 kms per week
Year: 1620.85 kms in 9 months at ave 180.1 kms per month
This month was a big improvement on the past 4 months all affected by an ongoing hip injury.
That now has gone, but the month's running was disrupted by a fall while out running a couple of weeks ago.
I have lost most of my endurance base which now has to be rebuilt. The next few months until the end of the year will be spent doing this with a target race in mid March next year of a 100 km run on the Canberra Centenary Trail. It's on the north side of the city so not as hilly as if it was on south side.
Today's short run was very slow partly due to strong winds, plus I took a different course due to the seasonal magpie attacks. A hazard to be avoided until mid November as the parents look to protect their eggs in the current breeding season.