Mt Portal 28K.

TUESDAY 13/11/07, 28K, WEEK TO DATE 35K

Night run (7.30pm start), from home to Mt Portal and back via Glenbrook Causeway. Slightly different course to Sunday's run, and slightly quicker (6.03 vs 6.06 pace). The view from Portal Lookout in the dark is really quite something. Felt reasonably good, the last 4Ks (gradual uphill) were banged out at a fairly consistent 5.30 pace.

Happy with this run.

Monday 12/11- 4K Kayak, 7K Run

Was going to paddle two laps of the Bridges tonight and follow with a recovery run as well.

Was trialling a new (cheaper) kayak tonight with no rudder- got about 2K down the river before getting the shits with it and turning back. Lack of rudder makes a huge difference.

Ran the 6.8K round the Bridges at 4.55min/k pace afterwards.

Sunday 11/11- 27K.

Been busy with restaurant stuff all week- staff illnesses, exams etc. No exercise since Monday till I did a run to Mt Portal and back on Sunday, a slightly shorter route than last week (skipped the diversion to Euroka). 27K in 2.45. 6 minute pace. Some good hills there.

Monday 5/11- 12K Kayak on the Nepean River.

47 and 49 minutes for each 6K lap- half of which was paddled into a biting south westerly. Loved it.

30.5K.

SUNDAY 4/11/07, 9.30AM, 30.5K, WEEKLY TOTAL 81K

Home- Glenbrook- Euroka- Mt Portal- Glenbrook- home. Very hilly. No breakfast beforehand. Got very ugly.

Saturday 3/11- 6K Kayak.

Too busy to cycle Friday, but knocked out 6K in 46 minutes in the kayak on Saturday arvo.

The bridges circuit is a popular one for local paddlers as boats have an 8 knot speedlimit in this area- so less chance of being "buzzed" or copping a nasty wake from a speedboat. Nevertheless, I do intend to paddle up Nepean Gorge (under Mt Portal) in the near future- weekdays are better than weekends for that sort of lark, not as much water traffic.

30K Highway Run.

THURSDAY 1/11/07, 4.30PM, 30K, WEEK TO DATE 50.5K

Very unedifying run from Parramatta along the Great Western. Had intentions of going all the way home (45K) but had enough of the fumes and bleak scenery by Penrith and called it quits.

Trotted along easily enough at around 5.30 pace. Seemed like a time-efficient way of getting in a long run but.... won't try it again though.

Wednesday 31/10- 17K Ride.

First road bike ride since August.

I intend to make Wednesday and Friday cycling days, but things were a bit busy today in both jobs and I only had time to ride from Emu Plains to the restaurant via the Nepean River drive and Lapstone Hill. Got up the hill reasonably well given recent lack of riding (outside spin classes) but my back was pretty sore.

17K in just over 40 minutes.