44.5K of 6FT.

SUNDAY 30/0907, 7.45AM, 44.5K, WEEK TO DATE 97.25K



Nathan and I ran on the Six Foot Track on a warm day- start to Little River and return in about 6.5 hours.

Heaps of people on the Track today- turn a corner and more people. Must have been at least 8 tents at the Coxs River campground.

Ran all right on the way out, died badly on the way back.

Legs fairly tight tonight- right knee a bit tender also.

Friday Night Spin Class.

Got the staff to cover for me again. First spin class in many months. Not very fit. Hurt like hell. legs thrashed.

Centennial Park- Very Tired.

FRIDAY 28/9/07, 12.30PM, 8.75K, 5.01min/km, WEEK TO DATE 52.75K

Work in Surry Hills- lap of the inner fence at Centennial- return.

Intended to do two laps of the fence, but was verrrrry tired from about the 3K mark and battled from there.

Reverse Station Run.

THURSDAY 27/9/07, 6.30PM, 10.75K, WEEK TO DATE 44K

Reverse of the morning run with a little variation at the start. Took it very easy- a bit over 60 minutes- uphill this time!

Station Run.

THURSDAY 27/09/07, 7AM, 10.25K (50.32, 4.56min/km), WEEK TO DATE 33.25K

Did a Pilates course Wednesday lunchtime. Very tender in the abs Thursday. Was alo going to spin on the stationary bike for an hour Wednesday night after finishing work at the restaurant, but a family medical commitment saw me driving to the hospital instead and getting home around midnight.

This morning- my semi regular run to the station. Made an effort to push this one fairly hard for a course PB of around a minute on a morning that was oppressively humid...

Another run tonight.

23K.

TUESDAY 25/09/07, 6.30PM, 23K (2.18, 5.46min/km)

Managed to get staff to cover me at the restaurant tonight and did a 23K road run, fairly unexciting- Warrimoo- Blaxland- Glenbrook- Lapstone- Knapsack Bridge- Emu Plains return, turning at the Whitton Place carpark at the bottom of Mitchells Pass.

Woefully slow but the longest road run I have done in many months (Cities Marathon excepted). Will get better.

Some very steep hills in Lapstone- the climb out of the Tunnel Gully Bridge is a right bugger.

50K of WildEndurance.

Nathan and I covered about 50K of trails in the upper Blue Mountains on Sunday 23/9. (Garmin readout a the time said 47K, Motionbased says 52K).

Took us about 8 hours on our feet- but I was woefully udnerdone and totally thrashed after 5 hours or so, so travelling very slowly after that.

Ostensibly it was to help plot the course of the www.wildendurance.org 100K, but a good training run for both of us for Bogong etc. Full course was Leura- Pool of Siloam- Cliff Walk- Dardanelles Pass- Landslide- Golden Staircase- Narrowneck- Tarros Ladder- Mt Debert- Medlow Gap- Mitchell Creek Firetrail- Six Foot Track- Stuart Rd Trail- Narrowneck Road- Katoomba station- cab back to our cars. We drank from streams en route.

Glorious clear still day.

Utterly fucked on Monday.

9K.

THURSDAY 13/9/07, 4PM, 9K (51.47), WEEK TO DATE 19K

My usual 9K loop from home- http://www.mapmyrun.com/run/australia/warrimoo/630560146

Decent hill between 6 and 7K.

Felt okay despite lack of recent running.

Train Station Run.

WEDNESDAY 12/9/07, 7AM, 10K (51.44)

Of late I've run from home to Emu Plains station a few mornings each week- this morning's run was the first run of any note since last week, although I did get in a hilly 20K bushwalk last Friday.

I carry my work clothes in a http://www.trailspace.com/gear/deuter/ac-lite-25/ Deuter AC Lite 25 pack which is pretty cool- it has a lightweight frame within the pack which takes some of the load off the shoulders. Run down through Blaxland, down Mitchells Pass and past Aldi, Woolworths and Nepean High School. Very much a downhill run- I intend to lengthen it in future and including some serious uphill. Of course, that means getting up earlier...

This morning I ran past an accident opposite Nepean High School- a light truck had crossed the road and bashed a hatchback into the school fence. A few minutes beforehand I had been passing the shopping centre when several emergency vehicles flew past with sirens and lights on the go- turned the corner and there they all were.

Usually do this run in 52, 53 minutes but today was 51.44.

9K.

Woke up Monday morning with a blocked up head- several folks around me have had flu of late so perhaps this is a manifestation thereof.

I was too beat up from kayaking to run Monday but yesterday morning I did 9K from home in Warrimoo- down Rickhard Rd, Long Angle Trail to Sun Valley, up Sun Valley Rd hill and home in just over 50 minutes. Cold day with rain threatening.

Whitewater Kayaking.

Man, the first weekend of that course beat the shit out of me. Covered in bruises and sore shoulders, back, triceps, quads etc. Another two days of it to come......