18 weeks to go...

Sun 17 Jan
Long run 23k
22.63km - 2:12:29 - avg HR 168bpm - avg pace 5:51min/km - 1587cals
A great morning for a run this morning, nice and chilly but still had a bit of sun. I managed to keep an even pace the whole way, I think every single time I looked at my pace it said 5:51min/km which I'm pleased with. Really ran within myself today, new shoes went well, great running with the group and having plenty of chats along the way. Ran the capital city trail along the yarra which has a few nice inclines in there, good training for GOR I think.

Saturday 16 Jan
Bikrim yoga
Rest day today...I got up early and went to yoga, it was hard today but again I always feel so much better afterwards. A great stretch! Today I'll do a lot of relaxing and just potter around the house, eat well and have a good sleep so I'm ready for tomorrows 23k run - the longest I've done in a while.

Friday 15 Jan
8k run
Medium long run 8k (which this week is actually quite short due to the 23k planned for sun)
First 4km in 22.39, second 4km in 22.10 so a negative split...nice :)

TOTAL 8.01km - 44:50 - avg HR 167bpm - avg pace 5.36min/km - 558 cals.


Thursday 14 Jan
Bikrim Yoga
Great to be back at Bikrim yoga - a 90 minute class in 40 degree heated room. Such a good stretch and also a relaxing and meditating time as well. I want to get more of these in!

Wednesday 13 Jan
12.30pm spin class
Speed session at TAN 6.30pm
Our usual coach (Carol) was back to training tonight from being overseas which was good. We did the same session as last week but in a different location. The aim of today's session was to keep the same pace - so we'd go out for 5min and have to get back to the same spot. It wasn't too much about going fast, but just a steady consistent pace. I think I did pretty well, arriving at pretty much the same point each time.

Warm up 3.1k 18min
5min effort - .98km - 5.04min/km (90 second recovery)
5min effort - 1.04km - 4.51min/km (90 sec recovery)
4min effort - .79km - 5.02min/km (90 sec recovery)
4min effort - .80km - 5.01min/km (90 sec recovery)
3min effort - .61km - 4.54min/km (60 sec recovery)
3min effort - .59km - 5.02min/km (60 sec recovery)
2min effort - .41km - 4.58min/km (60 sec recovery)
2min effort - .42km - 4.47min/km (60 sec recovery)
Cool down .91km 5:31sec

TOTAL - 9.68km - 51:24:62 - avg HR 166bpm - Avg pace 5.18min/km - 669 Cals

Tuesday 12 Jan
Spin class 7.30am
& Spin class 5.30pm and weights
Classes are now back to normal so two classes today and weights program afterwards.

Monday 11 Jan
8k relaxed run - 48.41, 6.05min/km, avgHR 155, 163cals
& Spin class

I took it VERY easy and enjoyed the cool(ish) start to the 43degree day that is planned. Made sure I didn't look at my pace, instead focusing on ensuring that the whole way it is a 'relaxed' run. I need to make sure there is a difference between my relaxed and steady pace, cos if I don't I won't give my body enough time to recover for the next speed session. Felt really good this morning despite the heat and yesterday's race.
Taught spin at lunch as well, back into routine for the month of January then back down to 3 classes a week instead of 4.