Easy Does It

Today:
Distance: 8.05 kms
Time: 44' 05"
Rate:  5' 28" per km
Weather: cloudy, temp 17 degrees, humidity 40%, wind westerly 25 kmph
Week:  8.05 km,  Year: 2792.4 km
November: 422.15 kms in 26/30 days at ave 16.23 km per run day

Now at sea level breathing in salt air. Don't experience that very often at home so just another adjustment to make before Saturday on Bruny.
An easy out and back behind Derwent Entertainment Centre, cross new walk bridges ( new since last here in April this year) to Montrose Bay Yacht Club.
Very windy but another adjustment to handle. Felt good all the way, and so it should. Tomorrow, may be another easy flat 5 km, depending on weather.

Weston Park - Monthly Handicap

Today:
Race distance: 7.0 kms plus warm up
Race time:  33' 10"
Race rate:  4' 43" per km
Group start: 35
Finished: 47th / 92
Weather: sunny, temp 17 degrees, humidity 60%, wind NW 15 kmph
Week:  58.6 km,  Nov: 414.1 km,  Year: 2784.35 km

Vet's monthly handicap No 171. Easy pace run today with nothing to gain as I missed half of the year away on holidays. Saving my handicap for a good start to next year.
Weather Ok after lots of rain in recent days. Grass had been cut during the week and rain softened up the surface nicely. Good conditions for running.
Finished with end of year presentations and a few drinks in a nice location.
Driving home stopped at Pine Is for 23 minutes in the cool flood waters trying to be as prepared as possible for next Saturday's run on Bruny Is in Tassie.  Better start packing.

A Wet Cotter

Today:
Distance: 27.35 km
Time: 2 hrs 56 mins 35 secs
Rate:  6' 27" per km
Elevation gain/loss: 566 metres
Weather: cloudy, temp range 14-17 degrees, humidity 100% down to 95%, wind mostly calm
Week: 49.8 km,  Nov: 405.3 km,  Year: 2775.55 km

Joined by Softshoe today for a wet Cotter run. No 155 out there with most being dry and sunny days since I stopped going in winter. However, with 90 plus mils or rain in last 24 hours, all the streams, creeks & rivers were flooded, It proved to be a show stopper.
Started out just after 7 am, no one else turned up, not unexpected with rain still falling. About 3 kms into the run, the rain jackets had to come off as the rain stopped but the humidity was so high, we were saturated from sweat.
Views from top of Mt McDonald were good with the clouds below us and the flooded rivers in sight.
The run thru jelly legs would have been a shocker as any rain now turns the track into mud, churned up by truck tyres.
Behind the new houses of the Urriara village are many gates that need to be opened & closed, a real pain. Then along Bullocks Paddock road came the surprises. Water crossing the road about 7 times from flooded creeks, a sign that we wouldn't make the full 15 mile loop.
Arrived at Padovans Crossing to find the obvious, a crossing covered with water may be a metre high and fast flowing, too fast for safety out there. Cross and get knocked off you feet would have meant being smashed against the rocks down stream & good bye forever.
Turned back towards the village, but to the Brindabella road on wimps way behind the fence that shuts off the construction of the dam site.
Plenty of works has now been done, it looks like progress.
An open day for viewing the dam works has plenty of cars & people waiting around the sausage sizzle & for the guided tour. Thankfully, the sun has come out and they should have a great afternoon.
Only time in 15 years I have been stopped at Padovans by flood waters, a first for everything. However, a good last long run before Bruny is next Saturday.
Easy week coming up, leave for Melbourne on Monday morning, catch boat to Tassie on Monday night & arrive Hobart on Tuesday.

Friendly Friday

Today:
Distance: 8.15 kms
Time: 44' 37"
Rate:  5' 28" per km
Weather: cloudy, showers about, temp 14 degrees, humidity 85%, wind calm
Week: 22.45 km,  Nov: 377.95 km
Year: 2748.2 kms in 47 weeks at ave 58.5 kms p.w.

Friday's are usually busy and mostly I schedule a rest day from running to be fresh for long run on Saturday.
However, two days off running during the week has left me a little short even for a tapering week. Time to get out for a run, showers looked like raining on my parade, but didn't eventuate while I was out.
Back to the indoors, nothing happening at work so I squeezed in 30 minutes in the gym trying to get the technique right for the exercises given to me yesterday. They hurt.
Cotter run tomorrow, looking for a dry day.

Any Excuse

Wednesday:
Distance: 5.05 kms in 26' 31" at ave 5' 14" per km
Weather: sunny, temp 20 degrees, humidity 40%, wind SE 15 kmph
Today:  Nil
Week:  14.3 km,  Nov:  369.8 km,  Year: 2740.05 km

Too many hours working and not enough living, or at least running. Really not a mental problem as this is easing back week.
Wednesday was a busy day, 13-14 hours at work is not much joy after a few in a row. Every now and then when it has to be done, is Ok.
A short split break meant only a short run, 10 minutes in the river for recovery and 20 minutes in the gym. Not much time to relax let alone eat lunch.
Today, less free time with a couple of jobs to do, so no running. I did get 35 minutes in the gym with some advise and help from our driver trainer who also teaches karate. Some good exercises to complement the ones I do now. His are very tough, but then they have to be.
Hopefully, Friday will be fine and I get a chance to run something.
The gym work helps get some exercise but nothing beats the great outdoors. It must be difficult for those that are injured, sick or in recovery, not to be able to just run for fun. The mental side is just as important as the physical.

Rest & Recovery

Today:
Distance: 9.25 km
Time:  49' 57"
Rate: 5' 24" per km
Weather: cloudy, temp 18 degrees, humidity 45%, wind NW 15 kmph
Week: 9.25 km,  Nov: 364.75 km,  Year: 2735.00 km

A rest day yesterday both planned & forced upon me by work commitments. Probably the best of both worlds as there was no debating whether I should or shouldn't take a day off running. No gym session either.
I did however, find an alternative way of strength exercise by using the bars in the bus for chin ups. A few done between each route soon adds up to more than enough for one day. They do get more difficult later in the day. I did struggle to maintain control & form.
Today, squeezed in a short run, just the 9 kms plus 12 minutes standing in the cool water of the river. That combined with 20 minutes in the gym and a few chin ups in the bus resulted in a fairly productive day on the exercise front without being too much. I am tapering or at least easing down this week & next.

Triple Tri - Majura & Ainslie

Today:
Distance: 18.3 km ( listed as  20 km)
Time: 1 hr 45 mins 06 secs
Rate:  5' 44" per km
Elevation gain/loss:  525 metres
Weather: showers before start, then cloudy and fine, temp 19 degrees, humidity 80%, wind calm & later NW 25 kmph
Week: 121.00 kms,  Nov: 355.5 km,  Year: 2725.75 km

This was my 4th or 5th time running in a team in the Triple Tri. For some unknown reason, I always get the Mt Majura/Mt Ainslie leg to do. One day, I'll get either of the two easier legs over Mt Taylor or Red Hill.
Today's conditions were perfect unlike the weather yesterday & also in recent years. A shower or two before I started, dry during the run & rain again while we were having coffee at the War Memorial.
The rain had stopped the dust on the trails, but not enough to cause muddy conditions. A bit slippery on the concrete path off Mt Ainslie but still safe enough to run hard.
In fact, I ran hard all the way, really pushed as best I could especially after yesterday's warm weather training run.
For all the hard work, just managed a better time than Kerrie T & just 5 minutes better than Elle.
Really satisfied with today & the weekend's running.
Taper starts now. With rain and /or showers during this week, a day or two off will be good. A chance to keep going into the gym. I feel this may well be my savior during next year.
If you get a chance, feel Princess's arm muscles, sure to impress.

Two Fruits Loop

Today:
Distance:  28.4 km
Time: 2 hrs 58 mins 27 secs
Rate: 6' 17" per km
Elevation gain/loss: 530 metres
Weather: sunny, temp range 15-26 degrees, humidity 75% down to 50%, wind calm at first then NW at 15 kmph
Week:  102.7 km,  Nov:  337.2 km,  Year:  2707.45 km

It was supposed to be an easy long distance run with tomorrow's mountain leg of the Triple Tri still to do this weekend.
It was easy to start, but the increasing warmth combined with high humidity ( not my favourite) really did us in later in the morning.
Three of us started probably with insufficient fluids. However, we were close to houses so if we did get desperate, we could find a tap.
The Two Fruits takes in Gordon, Conder, Theodore, Chisholm, Gilmore, MacArthur. Crosses under Long Gully Road into Isaacs, then Yamba Dr underpass back to Farrer, follows the ridge to the next underpass, up onto Wanniassa Hills. Finally, down thru Gowrie back to my place, the start.
Heaps of people out early, mostly walking their dogs, enjoying the nice day.
Slowed a bit late due to lack of hydration, but carrying a back pack wouldn't have been any fun on much a humid day.
Called in to Pine Is for 20 minutes in the cool water on my way to Dickson to collect my race number & chat with team members.
Plenty to drink in the afternoon to rehydrate as well as eating plenty to reload for the Mt Majura/Mt Ainslie Triple Tri leg. A short nana nap after getting home.
Early night into bed, need to rest up if I am to catch the girls running same mountain leg. I'm sure they will have a lead at the changeover, so I had better chase hard.
However, it's a fun team event tomorrow, so if I don't catch them, or at least run a better time, it's all good training. It would give them something to chatter about for a few days.

A Slick Brown Fox

Today:
Distance:  14.05 km
Time: 76' 52"
Rate: 5' 28" per km
Weather: mostly sunny, temp range 24-27 degrees, humidity 50% down to 35%, wind calm to NW 10 kmph
Week: 74.3 km, Nov:  308.8 km, Year: 2679.05 km

A fairly standard run from home thru Gordon to the nature park, along the river track to Pine Is.
Stop for 15 minutes in the river, then back home behind Bonython, the gravel track to Woodcock Dr, then up Johnson Dr to home.
Nice day, warm & sunny, humidity a bit high. I hope the girls got out to get used to Hawaiian weather for Honolulu marathon in a few weeks time.
Otherwise, the quick brown fox was too slick for me, spotted in the grass in the nature park.
Good day out, rest now, may be a bit of gym work tonight if nothing to do. Otherwise, a biggish weekend coming up. may be a nana nap, wouldn't that be good this afternoon at work.

Theodore Hills

Thursday:
Distance:  19.45 km
Time: 1 hr 52 mins 48 secs
Rate: 5' 48" per km
Elevation gain/loss: 300 metres
Weather: sun/cloud, temp range 18-22 degrees, humidity 55%, wind calm
Week:  60.25 kms, Nov: 294.75 km,  Year: 2665.00 kms

A night shift mid week hilly run from home to the Theodore sub station. Then a circuit around Tuggeranong Hill going over the ridge to Conder, then back to the sub station.
The return back home via Calwell oval and shops is easier than going out. Some good speed going back making up for the tough up hill around Tuggie Hill.
An enjoyable run today, felt Ok, and so it should only a couple of weeks out from an ultra.
As Ewen noted, Calwell oval in top shape, grass surface is beautiful and great for running. Just needs enough water to maintain as it is, and cut regularly during summer.

Three Day Update

Monday:
Distance: 15.1 kms in 84' 36" at 5' 36" per km
Weather: sunny, temp 25 degrees, humidity 50%, wind NW 20 kmph
Tuesday:
Calwell Oval - 13 laps in lane 5 bare feet plus warm up & cool down
Distance: 10.15 kms in 49' 34" at 4' 53" per km
Weather: sunny, temp 21 degrees, humidity 45%, wind NW 5 kmph
Today:
Distance: 15.55 kms in 1 hr 43 mins 33 secs
Weather: cloudy, temp 20 degrees, humidity 50%, wind light east 5 kmph
Week: 40.8 kms, Nov: 275.3 km, Year:  2645.55 kms

The home phone land line has failed so I had to fire up the mobile broadband on the lap top to stay in contact with the outside world. Don't know when it will be fixed.
Monday, a run to Pine Is for a recovery session is the river, desperately needed. Good easy run.
Lunch date on Tuesday in the city, so a short session on Calwell oval. Beaut day on recently cut grass, slightly slower by choice than on Sunday afternoon. Good outing.
Today, met Maria White at Long Gully road to show her the new MacArthur circuit for the Tour de Mountain ( Ridges) course in Dec. That loop just over 6 kms, so did another 9.5 kms around Farrer to make the outing worth while. Nice day again, cloudy today, but Ok.

Calwell Oval - 20 laps in lane 5

Today:
Afternoon:
Distance: 9.45 kms in 42' 01" at ave 4' 26" plus cool down 750 metres
Weather; sunny, temp 26 degrees, humidity 30%, wind north 15 kmph
Week:  110.7 km,  Nov: 234.5 km,  Year:  2604.75 km

Nice afternoon after being down in the Orroral Valley. Tood good to waste in the chair, so rode the mtn bike down to Calwell oval for a few kms on the nice soft grass in lane 5. Grass is just about perfect for bare feet running.
Usual 5 laps, stop for drink, change direction, repeat. Finish with short cool down and ride the bike back home.
Last time on the oval was on 15th Sept when averaged 4' 39", so an improvement in ave pace of 13 seconds per km.
Need to keep these sessions going to maintain speed that is lost with long slow distance training runs.
I intended to do this session during the week, so a slight change of plans, for the good.

Orroral Valley

Today
Distance:  6.65 km
Time:  38' 42"
Rate: 5' 49" per km
Weather: sunny, temp 22 degrees, humidity 45%, wind calm
Week:  100.5 km,  Nov:  224.3 km,  Year:  2594.55 km

Drink station attendant at the old Orroral Tracking Station used between 1965 & 1984 to assist with the moon space program & landings. Now left as it was after the buildings were removed, the kangaroos, rabbits & snakes have moved in. A wonderful place to relax and good running trails. Plenty of hills.
Today, waited for the last of the marathon runners to leave and followed them to Kerrie's drink station on the bridge at the Orroral River crossing. Ran back with Kerrie after packing up her gear. Nice easy pace while Kerrie did a bit of chatting.
Run kms down from last week due to bad weather early and a shorter long run on Saturday. All's good.

Mt Rob Roy for 42nd time

Today:
Distance: 40.55 km
Time:  5 hrs 0 mins 46 sec
Rate:  7' 35"  per km
Elevation gain/loss: 980 metres
Weather: cloudy to start then sunny, temp range 15-25 degrees, humidity 75% down to 35%, wind mostly calm, nice day
Week:  93.85 km,  Nov:  217.65 km,  Year:  2587.9 km

Ran solo today as many others are involved with the Deep Space mountain marathon events tomorrow from Honeysuckle Tracking Station to Orroral Valley.
Started a little later than normal for a Saturday, around 8:30 am. Usual way to Theodore and the sub station. A bit slower as I had the backpack with drinks & eats, weight about 3 kgs, and not use to having the extra to worry about.
However, walked the steeper up hills going to the top of Mt Rob Roy including the side rough track to the trig that is the top of the mountain, standing a metre or so above 1100 metres.
Back to the fire trail, down on to the open paddock and up to Big Monks, another trig marked peak. The hang gliders use this to fly over the valley, nice views today over Tuggeranong.
A group of 5 walkers with all the gear were on their way up to Big Monks as I left for the down to the reservoir at Banks. From there I turned left and followed the tracks behind the houses Banks to cross to Gordon and eventually arrive at Point Hut.
Plenty of people there as well, so I continued on to Pine Is. Occupied again, so onwards to the loop track at the top end car park, just adding distance. I knew I would be light on if I couldn't find some more.
Back home behind Bonython and the gravel track to Woodcock Dr, thru Gordon to Johnson Dr and finally home.
A big drinking day as the humidity drew the sweat out early, singlet soaked from the start, but dried out as the humidity dropped.
Slower than last week at the Cotter to Bull's Head run. Some fatigue still from that run, so I may need to start the taper earlier than expected to be fresh for Bruny Is on 3rd Dec.
Not sure how many kms I will get done tomorrow at Orroral valley during the race while doing drink station duties. I would like to get a few done, even if to just get over the 100 kms for the week.

No Effort Today

Today:
Distance:  10.5 km
Time: 57' 16"
Rate:  5' 27" per km
Weather: sunny, nice day, temp 21 degrees, humidity 40%, wind northerly 10 kmph
Week:  53.3 km,  Nov:  177.1 km
Year:  2547.35 kms in 45 weeks at ave 56.6 kms p.w.

I don't usually run on Fridays, but I counted yesterday as a rest day.
A nothing type run day, just round the river and nature parks, usual tracks. Finished at the river for 15 minutes in the water, very nice.
Speaking of water & very nice locations. I heard on the radio today that Vanities Crossing is going to be closed to vehicle traffic soon with gates erected. Seems the authorities believe vehicles may contaminate Canberra's water supply. Taken a long time to work that out !!
Bush walkers & mountain bike riders will still be permitted on the roads, there was no mention of runners.
Looks like we can still go out there for our fix of fresh air. One day the trees will grow back and provide some shade, just like in the good old days.

Hardly Worth The Effort

Today:Distance:  4.3 km
Time: 23' 17"
Rate: 5' 25" per km
Weather: mostly sunny, temp 20 degrees, humidity 45%, wind, NW 30 kmph
Week:  42.8 km,  Nov: 166.6 km,  Year: 2536.85 km

The short run was only an excuse to get to the river. Sadly lacking proper recovery this week due to some terrible weather, and a couple of days when time got away from me.
Today, bit short on time again, too much to do, some things I have been leaving just had to be done.
Main purpose was to get into the river, although the water temperature is getting a little too warm. Very nice 12 minutes, it does work wonders. A few stretches as well, felt really good this afternoon.
Vanities is the place to go to get nice cool water.

Puddles & Mt Taylor

Tuesday:
Distance: 7.75 kms in 41' 35" at 5'22" per km
Weather: cloudy, light drizzle, temp 20 degrees, humidity 90%, wind north 10 kmph
Today:
Distance:  20.15 km
Time: 1 hr 57 mins 50 secs
Rate: 5' 51" per km
Elevation gain/loss:  315 metres
Weather: part sun/cloud, temp range 22-26 degrees, humidity 77% down to 55%, wind NW 15 kmph
Week: 38.5 km, Nov: 162.3 km, Year:  2532.55 km

Tropical weather this week and I have been lucky as I have just missed a couple of major down pours around lunch time.
Yesterday was going to be a rest or easy day, the midday shower almost had it being the rest day. But shortly after the heavy rain stopped, I decided to run around Lake Tuggeranong. Something I rarely do, it's boring, flat & there are other people normally crowding out the paths.
Plenty of puddles & water lying about, so wet feet all the way. A nice easy run, bit of a change to be getting wet during the run instead of afterwards in the river.
Today, part of the plan. A run from work to the top of Mt Taylor and back. A straight forward course, outside of Lake Tuggie, up Athllon Dr to the horse paddocks, fire trail on Torrens side to the walking trail to the top of the mountain.
Down the easy Sulwood Dr side, along to Athllon Dr and follow that all the way to the town centre and back to work. On the warm side towards the finish, and humid as well, tropical weather.
Tired in the afternoon, the humidity I don't handle that well. Could have easily had a nana nap, but no time.
Good mid week training run, only walked a few of the really nasty steps & rocky steep parts on the climb up the mountain. good pace on the way back.

Tropical Weather

Today:Distance:  10.6 km
Time: 59' 39"
Rate: 5' 37" per km
Weather: part sun/cloud, temp 25 degrees, humidity 50%, wind NW 20 kmph
Week:  10.6 km,  Nov:  134.4 km, Year:  2504.65 km

Nothing much to report, just an easy outing. But the weather was very tropical, the temp was warm, and the humidity was high as I was under a drenching for a few minutes from a rogue, feral cloud.
A couple of minutes later, the sun was out, then the wind started naturally as I was about to turn to face it.
A good change from the recent warm sunny days, but I like them better. Must get used to all conditions.
Janene, if you read this, as I still can't work out how to comment on your blog.
How is your bilirubin count ? Mine has always been high ( 19), just inside the range of 2-20.
This I think is a liver function reading, but it can be an indicator of other problems. Anyway, it's a fatigue indicator. How to control it, don't know ?
Just another question to ask.

Aranda & Arboretum

Today:
Distance:  16.4 kms
Time: 123' 47"
Rate:  7' 33" per km
Weather: sunny, warm, temp range 20-27 degrees, humidity 50% down to 45%, wind mostly calm then NW 15 kmph
Week:  137.15 km,  Nov: 123.8 km,  Year:  2494.05 km

We had to map & measure the new January vet's monthly handicap course today to enable the map to be in the Vetrunner magazine at the end of this month. No magazine in December.
Really nice morning at the start at Bindubi St, up from where we once ran a monthly handicap a few years ago. The course takes in most of that course and part of the old Rani Road course. Walked along pushing the measuring wheel as one distance calculator as well as our GPS's. Allowing for the rocks on the track, and averaging the GPS's, we found 6 kms in distance for the long course. The two shorter courses turn under the GDE, nice place to be a marshall on the day.
On my way home, I stopped at the Arboretum for a recovery jog on the lower trails closer to the Tuggie Parkway. Distance 10.4 kms easy done.  Don't need any more hills for a few days.
Lack of sleep last night, over tired I guess. Try for a nana nap this afternoon, bit of house work to do before that happens. Otherwise, feel good today, looking for some rain or showers mid week as an excuse for a rest day.

Cotter to Bulls Head

Today:
Distance: 56.15 km
Time: 6 hrs 20 mins 26 secs
Rate:  6' 46" per km
Elevation gain: 1542 metres
Calories burned up:  3850
Weather: cloudy to start then sunny, temp range 10-28 degrees, humidity 90% down to 25%, wind mostly calm
Week: 120.75 km, ( one day to go) Nov: 107.4 km, Year: 2477.65 km

Excellent day to run from Cotter to Bull's Head high in the Brindabella Ranges. Usual start through Pierce's settlement out to Vanities Crossing. Not as cold as it has been, very nice. Shoes off on the way out, too far to go with wet feet.
Then at relay changeover, left up Wark's Road stopping at DS7 gate where Mick turned back at 15 kms, so he ran 30 kms for the day.
Nick turned just after DS6 on top of the hill at 20 kms, so he ran 40 kms for his day. We continued on to Bendora Dam road where we met a group of 8 or 9 mountain bike riders enjoying their day.
At Bull's Head, instead of turning back the same way, we ran on Mt Franklin Road to Old Mill Road where the Brindabella Classic once or twice turned. It's a bit rocky and rough this road, but it's different from going back down Bendora Dam road.
Old Mill Road meet Wark's Road about 2 kms from DS6 where we had left our back packs hidden.
A good time as our drinks had finished as the temperature rose to the high 20's. Refilled from a fast flowing & clear creek, cool as well.
A good pace down hill past DS 7 to the now open, sunny & very warm trail above Vanities Crossing. A great location that on arrival, a couple of blokes were in the water enjoying a beer & had the sausage sizzle under way. Offered us some refreshments, but I think they would have come back up as quickly as they went down. Cooled off in the water, then the last 6.5 kms back to the start at Cotter.
A top day out, tough, very warm, dry & dusty. But we got the job done, and enjoyed ourselves.
Felt Ok all the way, surprised how well the 2nd half went, and happy with the overall time & km rate.
Especially when considering the elevation gain & loss. No soreness or real fatigue at present,  no doubt I will sleep well tonight.

Nice Day, Too Good to Waste

Today:Distance:  8.75 km
Time:  49' 12"
Rate:  5' 37" per km
Weather: sunny, temp 22 degrees, humidity 35%, wind calm
Week:  64.6 km,  Nov:  51.25 km
Year:  2421.5 kms in 44 weeks at ave 55.03 km

Too good a day to sit inside and listen to others and drink coffee.
Even through tomorrow is a long, hilly training effort, I decided to roll the legs over at a very easy pace. Nothing special, just down to the river. No snakes, they have moved to Stromlo Forest park to frighten the cross country runners.
Finished with 15 minutes in the river, warm enough now to swim, and still cool enough to soothe away any aches.
Vanities will be much colder tomorrow, crossing it twice will be interesting.

Touring Kambah

Wednesday:Distance:  8.9 kms in 45'43" at 5'08" per km
Today:
Distance: 18.1 km
Time:  1 hr 38 mins 27 secs
Rate: 5' 26" per km
Elevation gain:  195 metres
Weather: part sun/cloud, temp 20 degrees, humidity 40%, wind calm
Week:  55.85 km, Nov:  42.5 km, Year:  2412.75 km

Yesterday, an easy run around the bike paths near home before attending the monthly handicaps sub committee meeting.
Today, I didn't want hills as Saturday will have more than enough. Started from work over to the bike path that follows Drakeford Dr past Kambah Village to Sulwood Dr. Turned left to Kambah Pool Road.
Followed that down to the golf course. There is a grassy track, bit overgrown beside the course that leads to Gleneagles estate. Then across the open paddock to the Tuggie Creek rock crossing. Easy after that to Pine Is. Stopped for 15 minutes in the river and an easy jog up the road back to work.
Nothing much to report, no one else about, may be the lack of sunshine put the lunch time crowds off the nice surroundings of the picnic area.

Felt good all the way, water recovery as usual helps.

Intervals on Dirt

Today:
Distance: 15.5 kms on 77' 37" at ave 5' 00" per km
including 5 x 1 kms at ave 4' 30" ( easy) and 4 x 500 metres at ave 2'10"
Weather: sunny, temp 20 degrees, humidity 45%, wind light NW 10 kmph
Week:  28.85 km,  Nov: 15.5 km,  Year:  2385.75 km

I would rather run these sessions on the grass, bare feet. But it's too much hassle to get to Calwell at lunch time just to find the school kids playing and lane 5 not available.
During a day shift at work, I run behind Bonython to a gravel track that links up with Woodcock Dr at Gordon.
It's not flat, a couple of slight rises, and in places the gravel is a little soft. It's a good place away from every one to stretch out and try to keep the fast legs alive.
The 1 kms weren't pushing fast, but I did try to give the 500's a bit of a go.
I ran 6x 1 kms on two weeks ago and have improved by 10 seconds a km on that effort. That's pleasing, if I can now use that in a race or two, or more importantly, allow me to run faster downhill.
A beaut day, nicely mild without being too warm. Jogged down to the river afterwards for 15 minutes standing in the river. The northsiders don't have this luxury for their recovery, it's the best after a run, finishing with an easy 1 km back to work to loosen up again.