In this world of troubles

19th - 25th November
Mon 9.5k 47:20 @ 4:58 HR 139 75% MaxHR
Tue 14.5k 1:12:43 @ 5:00 HR 137 74% MaxHR
Wed 9.5k 46:17 @ 4:52 HR 139 75% MaxHR
Thu 9.5k 48:33 @ 5:06 HR 142 76% MaxHR (From Home)
Fri 14.5k 1:11:58 @ 4:57 HR 137 74% MaxHR
Sat Rest
Sun 25k 2:20:59 @ 5:38 HR 135 73% MaxHR

Week 82.5k
Mth 297.5k
Year 2,928k

Another good base building week. I only need 49k in the first five days of next week for it to be my best month ever.

Friday's run was a bit of a suprise. On Thursday I had run from home and the course was one with plenty of hills. So I was feeling a litle leg weary on Friday so just went out to go easy. I found it hard to believe my time at the turn around was so good as I felt I was just plodding and I was able to keep up the pace all the way with no rise in HR. I haven't really being doing any upper aerobic runs as yet so things can only get better from here.

Sunday's long run was more a mental struggle than a physical one. In the end "my music pulled me" through.

A short term goal

12th - 18th November
Mon 9.5k 47:38 @ 5:00 HR 137 74% MaxHR
Tue 14.5k 1:13:04 @ 5:02 HR 144 77% MaxHR
Wed 9.5k 46:38 @ 4:55 HR 137 74% MaxHR
Thu 14.5k 1:14:40 @ 5:09 HR 139 75% MaxHR
Fri 9.5k 46:59 @ 4:56 HR 141 76% MaxHR
Sat Rest
Sun 25k 2:17:21 @ 5:29 HR 142 76% MaxHR

Week 82.5k
Mth 215k
Year 2,845k

Another steady week of base building. I am now really keen on getting past 346k this month to set a month PB. With just easy running it shouldn't be too difficult. My biggest risk is getting sick as Ducky and Dory have both had colds. Still you only catch a cold in a taper so I should be OK.

Slow and Steady Accumulation of Ks

3rd - 11th November
Mon 14.5k 1:14:48 @ 5:09 HR 132 71% MaxHR
Tue 9.5k 46:48 @ 4:55 HR 136 73% MaxHR
Wed 14.5k 1:12:57 @ 5:01 HR 139 75% MaxHR
Thu 9.5k 47:26 @ 4:59 HR 137 74% MaxHR
Fri 14.5k 1:15:06 @ 5:10 HR 136 73% MaxHR
Sat Rest
Sun 25k 2:19:21 @ 5:34 HR 137 74% MaxHR

Week 87.5k
Mth 132k
Year 2,763k

It has been a lot milder this week which has eliminated most of the cardiac drift from overheating and so have been able to keep the HR much more even over a whole run.

I am still just doing lower aerobic runs at the moment as I slowly build up the Ks and the legs get used to the workload again.

One interesting indicator I have at the moment are the steps at home.
After I finish my session after work, I drive 25 minutes to home and climb the stairs. How I feel when I go up is proving a good indicator on how I feel after a run. The next good indicator is in the morning when I have to descend those stairs again on the way to work. On both counts I have felt a lot better this week over last week even with an increase in distance.

With 132k so far this month, if I can keep up the current level I should be able to past my best ever monthly total of 346K.

Running Hot and Cold

29th Oct - 4th November
Mon 3.0k 15:25 @ 5:08 HR 137 74% MaxHR
Tue 11.7k 1:00:10 @ 5:08 HR 140 75% MaxHR
Wed 14.5k 1:11:27 @ 4:55 HR 147 79% MaxHR
Thu 9.5k 49:37 @ 5:13 HR 128 68% MaxHR
Fri 24.5k 2:11:48 @ 5:22 HR 136 73% MaxHR
Sat Rest
Sun 11.0k 59:42 @ 5:25 HR 143 77% MaxHR

Week: 74.2k
Nov: 45K
YTD: 2675k

It has been a rather disrupted week. I love a routine so a week like this is always a challenge. Monday afternoon, I flew down to Canberra. With day light saving, I lost an hour. So I only had time to stretch the legs for fifteen minutes before having to have dinner with the boss and customer that night.

With an early meeting on Tuesday, this meant getting out a 6:00am ( 5:00am Qld time) to get in an hour's running. Now I'm not a morning runner, so that is hard enough but Canberra turned on a 3C morning as well. Actually after about 25 minutes when some feeling got back into my hands, I really enjoyed the conditions and much prefer this to the Brisbane humidity.

On Saturday night, we were off up the Coast for a social get together with friends and would be staying over at their place. The chances of doing a long run Sunday morning would have been zero, so I switched it to Friday night. Ended up running from work to Goodwill Bridge and along the river to West End and back. Found it tough going in the end as the humidity sapped my energy.

So I am happy with how I managed my runs but looking forward to getting back to the routine this week.