The Slow Build Up Begins

8th - 14th October

A nice easy week after the Marathon. Recovery has been good. The nail on my second toe of my right foot took a hammering in the Gold Coast Marathon in July and was just starting to grow back. It now is black again and imagine will fall off within the next month. Apart from that everything is fine.


Wed - 6.5k 36:58 @ 5:26 HR 127 68% MaxHR
Fri - 6.5k 34:18 @ 5:02 HR 141 76% MaxHR
Sun - 6.8k 31:37 @ 4:51 HR 148 79% MaxHr


15th - 21st October

It is now time to focus on the 2008 Gold Coast Marathon.
The plan is to start a five month base building phase which should take me up to March next year. No need to rush and I will be slowliy building up the Ks over that period and hopefully by the end be averaging over the 100k a week consistently.

Early on in the week it was very windy and later in the week it was cooler than it has been of late making for nice running conditions.

Mon - 9.5k 48:27 @ 5:06 HR 139 75% MaxHR
Tue - 9.5k 48:03 @ 5:03 HR 139 75% MaxHR
Wed - 6.8k 35:34 @ 5:13 HR 132 71% MaxHR
Thu - 9.5k 47:35 @ 5:00 HR 143 77% MaxHR
Fri - 14.5k 1:15:04 @ 5:10 HR 139 75% MaxHR
Sat - Rest
Sun - 15.3k 1:21:04 @ 5:20 HR 141 76% MaxHR

Week Total 65k
Oct Total 143k
Year Total 2545k