Monday run - 15km easy + 5 x 100m strides

Out nice and early for three laps doppof the esplanade. A nice southerly breeze took away some of the humidity that was evident when running towards Queenscliff SLSC. Took exactly 6km to warm-up. Felt flat before this, then literally within a few seconds, it was like someone had flicked a switch on. My heart rate went increased to a more reasonable level at the same time, so it wasn't all in my mind. Faster than usual for a Monday, probably slightly fresher after not going as hard yesterday, 4:14's at 129 beats per minute. Strides at the end, followed by some yoga. Too cold (and not enough time) for a swim this morning.

Sunday long run - 30km

Major case of DOMS (delayed onset of muscle soreness) this morning. Those two minutes efforts yesterday rendered the legs to concrete slabs this morning. That coupled with a 15km strong headwind during the first half made for tough conditions (definitely not world record conditions this morning). The biggest flaw I make in my training week is the pace of my long run - it's far too fast! I don't know whether it is an ego thing, or whether I am subliminally trying to impress others on Strava - but put simply, there is no way I should be running sub-4 minute kilometres, especially on a hilly route like my traditional course. I made an effort to really run in feel today, monitored by my heart rate to ensure that this was achieved. Normally I would be averaging over 150's, today I took it back to aiming for 145's. Every little step counts I suppose. In the end, still too fast, but this will be a work in progress. 3:55's average, at 145 beats per minute.

Saturday session - 10 x 2 minutes (off 90 secs standing recovery) (am) + 8km recovery (pm)

Another deceptive one! Although I did appreciate the prolonged recovery between efforts - again, something I am not accustomed to these days. The flip side is that you have to run the efforts harder! This is where I got exposed somewhat in Tuesday - my top end speed is not quite there these days. One too many threshold runs, Mona Fartleks and Quarters sessions (the latter two, despite being fast, the lack of rest in between efforts renders it more of a speed endurance/even threshold session)! Did these from Manly LSC to where ever 2 minutes south took me, before turning around for the evens. Headwind up, tailwind back. The good news is that I set a record for my HRMax - 194 beats per minute! Didn't know I had in me! Remembered to pace the session appropriately, as ten repetitions is not a small amount. The rest between each effort felt smaller as the session progress, while the efforts felt longer. First effort was definitely the fastest (based on where I finished), however the pace was playing up in that one. Ended up averaging 3:03 pace for entire ten reps (having no baseline, I reckon that this is okay), ranging from 3:00 to 3:08 (that ninth rep into the wind hurt)! 655m average for all efforts. Never super fast along the esplanade for some reason, I think that the GPS goes berserk with the tall pine trees and buildings. 17km all up including the warm-up and cool-down. A very different sort of tiredness after this - my heart and lungs felt ok, just the legs felt heavy and unresponsive by the end of the session.

8km easy before a late lunch. GPS read to far, so 4:28's is probably not accurate (would have been a few seconds per km slower) at 125 beats per minute.

Friday run - 10km easy

Out nice and early again this morning. So refreshing to have little humidity, intermittent sunshine, and a nice cool southerly wind. Two laps, averaging 4:22's at 126 beats per minute. Finished off with some yoga. No time for a swim this morning unfortunately.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Brutal conditions this morning. Up much earlier today as I have to be at uni for the Annual Motor Impairment Seminar. Lucky this was the case, as my phone was reading a hot 28 degrees at 6:10am!!! I thought it must have been a typo, but then it did explain my restless sleep last night. Decided to do the session nonetheless, but made sure that I really listened to my body today. Told myself that pace was almost irrelevant (doesn't always work on me). Got the first 5km out arguably too fast in 3:46's, before storming off for the 20 minutes at threshold. Really started coming unstuck at the 10 minute mark, where I was actually holding 3:09-10 pace (too quick). Suffered in the back half, really just convincing myself to simply get to 15 minutes, before somehow going the full 20. Slowed down somewhat from 10-15 minutes, but then picked it up ever so slightly for the final 5 minutes. Finished with 3:13 average. Despite being slower than last week, I was really happy with this - given how bloody hot it was. Finished the remaining distance to clock up 16km - averaging 3:34's for the entire distance (I think that the final part read too far this week, so probably slightly slower than that)! Matty came along and spoke intermittently (hopefully next week we can tie it in together). Saw Tom running to the bubbler after his 4 x 2km session. He had similar thoughts regarding the heat! And lastly, saw my old friend and Olympic Bronze Medallist from Beijing Chantal Minchin (née Meek) and her three young children. Gee time flies!

Out late tonight, and couldn't have been any different to this morning. Cool, strong southerly, and raining (and dark)! 4:31's at 118 beats per minute - felt effortless!

Wednesday medium long run (20km) + 5 x 100m strides

Feeling very flat this morning. The lingering soreness from Saturday's hills persists, albeit slowly improving (too slow)! Wasn't until about the seventh kilometre that I actually felt half decent. The GPS was slightly off today as well, to make matters slightly more annoying. It was reading too short, therefore showing my pace as slower than what it actually was. Finished the four laps averaging 4:22's at 131 beats per minute. Finished off with a some strides on the grass.

Tuesday session - 10 minutes solid, 5 minutes jog, 8 x 60 sec/60 sec on/off (am) + 8km recovery (pm)

Another new session this morning. Looked fairly easy on paper. Very deciptive as I found out. Decided to run it at North Head. Initially thought that it would be good to really give the 10 minutes a go on a dead flat course to see what pace I could hold, but came to the conclusion that the undulating nature of North Head would be better for training - and less crowded! After warming-up, I got stuck into the session. The first two kilometres of the 10 minutes are a net downhill, so the last half was mentally tough. Went from holding 3:02's to 3:07's within the space of a few hundred meters at about the 7 minute mark. Managed to dig deep for the last minute to knock it down a second to 3:06's. This was proceeded by a 5 minute easy jog - which, as always, went far too quick (not pace-wise, just time-wise) before starting part two - 8 x 1 minute efforts with 1 minute recovery jogs between. Not too sure how to pace this one, but simply remembered that I had to do eight, so quite a few. I was up and down, hovering just under the 3:00 minute/km pace mark. Averaged 335m for all eight, so 2:59 pace. The good news was that my last one was amongst my quickest, so I didn't complete it in typical Lewis fashion by blowing up for the last rep! 5.7km cooldown back home for 17km all up. This was in fact a session for two reasons - firstly, it actually felt like two separate sessions, which I quite like. Didn't even think about the one minute efforts until I finished the 10 minute effort. And secondly, it really highlighted how little work I have actually done on my top end speed. I know that I have done 400's in the form of Quarter's, but these are done under immense fatigue, rendering it impossible to really get some fast efforts out. This was great as the 60 second jog recoveries, whilst not sufficient to fully recover, were still reasonable enough to allow me to attack each subsequent effort at 90-95%. Lastly, I set a new record HRMax according to my Garmin (note, I really question the accuracy of this thing) - 187 beats per minute! Might be time for pacemaker!

8km easy just before lunch. Shark signs still out in Manly, but that didn't stop me this morning, nor will it stop me now! 4:36's at 122 beats per minute.

Monday run - 15km easy + 5 x 100m strides

Out for an easy three laps this morning. My quads and ITB's (yes, ITB's for the first time ever) were reluctant, especially following the hills from Saturday combined with yesterday's undulating long run. Had to really make a conscious effort to drop the pace, as the first 5km were averaging around 4:10 pace. Saw Tom out doing the same thing early on. Ended up with 15km's at 4:18's, 129 beats per minute. Finished off with my usual strides followed by some yoga.

Sunday long run (30km)

Strong easterly wind this morning, so not really helpful nor a hinderance! Could really feel my legs protesting from yesterday's hills, especially going over the headlands - and even more so coming down (those eccentric quadriceps contractions)! Nevertheless, felt strong - as I generally do despite the fatigue post-hills. Kept an eye on the heart rate the whole time, trying to keep it no higher than 150 beats per minute (except on the uphills). Ended up finishing in 1 hour, 54 minutes and 30 seconds - 3:49's at 149 beats per minute. Got another interesting week of new sessions planned for this week (not Thursday, but Tuesday and Saturday will be interesting)!

Saturday session - 10 x 400m hills with quick jog back down recovery (am) + 8km recovery (pm)

Back to Collins Flat this morning. Kind of relaxed, as I kind of find hills more of a novelty session. Don't know what made me think that - it was absolutely brutal this morning! I actually don't know how I finished the session! First five were good, then up to seven I hung in there - but those last three were torture! Simply put my head down and made sure I finished the session (which was tough, as I felt like I was going to collapse on every second step). Nevertheless, got the session out in 29:38, a full 29 seconds quicker than last time (note that this is only the second time I have done this session). Unfortunately unit doesn't get any easier with practice. 17km all up including a warm-up and a hill-free cooldown. Averaged 3:36 pace for the hill repeats (including downhill recoveries). Humid out there, but overall much cooler than yesterday. Just glad it's over to be honest!

Out for an easy 8km this afternoon. 4:29's at 123 beats per minute.

Friday run - 10km easy

Out nice and early for two easy laps of the Esplanade. Cloudy at first with a nice southerly keeping the temperature mild. Things started heating up on the second lap, although not to much effect given that I was pretty much done at this point. Finished off with twenty minutes of yoga and a swim. Great way to start a Friday! 4:20's at 126 beats per minute.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Back to Passmore Oval for what now appears to be my weekly threshold run. With sweltering conditions yesterday and forecast for the next two days, I was up earlier (a whole ten minutes) to do my best to avoid the heat. As with the past two weeks, ran the first 5km at a steady pace - averaging 3:47's. Before going any further, I am slightly sceptical that this morning's lap of Passmore read slightly long - I generally got 0.66km as opposed to 0.65km per lap, although you could argue that I had to stick to the left a whole lot more this week as there were quite a few others out there this morning. Nonetheless, got the middle dreaded 20 minutes out in 3:10's, feeling in control most of the way until the final 3 or so minutes where I began losing peripheral vision (overrated anyway)! Despite reading a slightly faster pace than usual, I ended up running slightly further than last week as I started slightly earlier and finished at the same part of the lap as last week. Will have to look at the data to figure out the heart rate, but from what I can gather thus far it maxed out at 174. The remainder of the run (4.68km) was run at a comfortable 3:45 - I know this doesn't seem 'comfortable' per se, but it feels like a jog compared to the previous 20 minutes. 16km all in 56:27, averaging 3:32's at 155 beats per minute. Now for a easy recovery run before lunch (in the heat)!

The heat wasn't too bad, although I had the luxury of running along the esplanade at Manly! 4:32's at 124 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

Felt great today for a Wednesday morning! So much so, I had to really hold back the pace and effort for the first half. Four laps this morning, but pretty warm already. Best place to run over the next three days will be where I am - along the beach (or Passmore Oval tomorrow, but at least that is mostly in the shade). 4:17's at 133 beats per minute. Some strides to finish off with as per usual. Again, these were slightly faster than usual as well. Happy days (not really, it's only Wednesday)!

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Back on the program this morning after a three week absence. Didn't miss it to be honest, although went into it heaps more relaxed than usual. Felt good in the warmup, so was quietly confident that I could get out a good session this morning. To my surprise, I actually sent a new benchmark of 6.19km, averaging 3:14. Bittersweet, as I would have loved to have gone an extra 10m! And looking back at the splits, the last 15 second effort was at a slow 3:44 pace! Would have, could have, should have! Oh well, a new benchmark is a new benchmark after all. Solid 8.2km cooldown back home to get out 17km all up this morning.

8km easy at lunchtime, 4:30's at 126 beats per minute. Felt pretty good after this morning's brutal session!

Monday run - 15km easy + 5 x 100m strides

Some sunshine again this morning. Three steady/easy laps this morning. First lap seemed like a drag, but the second and third seemed to pass quickly. Saw Justin out there doing the same thing. 4:21's at 128 beats per minute. Finished off with some strides, then some yoga! Quick swim and then off to work.

Sunday long run - 30km

A strong southerly made this morning's run tough on the way home. Felt great heading north though. Nothing too interesting to report today, no close encounters with pedestrians, cars, dogs, etc. Really made a concerted effort to keep my heart rate under 150 beats per minute. It's actually amazing how much it has come down over the past four weeks. Probably ended up running too fast again, averaging 3:50's, but managed to keep the heart rate at a respectable 148.

Saturday session - 7 x 3 mins (60 sec jog recovery) + 1 x 1 min (am) + 8km recovery (pm)

At Manly training this morning, solo! Sigrid did join, but she was late and we were totally out of sync. The original session was 8 x 3 mins (60 sec jog recovery). Honestly never felt great this morning, more in terms of motivation than physically. It was raining initially, along with a moderate southerly wind (which in fact was not that bad). Did the reps along the beachfront. The goal was to hold an average of 3:10 for the session. Really started having doubts into the third rep, and had to convince myself to just get a fourth rep out! 5-7 was a bit of a blur, although I know that by this stage my heart rate was staying raised for the minute of jog recovery - I was spent! Undecided as to whether to complete the eighth rep, I started out - but I was on struggle street. 60 seconds in and I had had enough - the pace was starting to push over 3:20. Average splits were 3:06, 3:09, 3:10, 3:12, 3:09, 3:13, and 3:12. All up, 3:10 average - which I am satisfied with. The eighth rep simply would have pushed that average out the window! Always tough along the beachfront, can never seem to get the pace as quick as what I would be able to at Centennial Park or Passmore Oval. Oh well, got it done (mostly) in the end. 3km warmup and 5.5km cooldown for 17km all up.

Easy 8km just before lunch. 4:25's at 123 beats per minute.

Friday run - 10km easy

Two easy laps this morning. Felt better than usual on Friday - that is, I felt average! Luckily on the start of my second lap, some guy pulled out just in front of me who happened to be running at exactly the same pace, so I just sat behind him all the way to Shelly (my pet hate, so it was good to be on the other end for once). Finished with 4:23's at 131 beats per minute. Some yoga and a swim before studying - great way to start a Friday!

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Same as last week, minus the rain - plus the humidity. I think I would rather the former. Back to Passmore Oval for a boring, yet undistracting 16km run with 20 minutes at threshold in the middle. Configured my watch this week so I had an idea of my pace, as last week I went out too hard in 3:08's. Got the first 5km out in 3:52's, probably too fast but felt ok. Started out much steadier for the 20 minutes, first km in 3:15. The goal is essentially to run this between 3:15-3:20 pace. Next few km's were 3:12's, I think one of them even went down to 3:10 pace. Got out 6.25km averaging 3:12 min/km pace, with the the heart rate peaking at 177. Again, probably too fast - but it wasn't really until the last 5 minutes when I really began hurting. Finished the remaining distance at 3:46 pace, finishing the 16km at 3:35 min/km pace.

Great work to everyone who ran last night at the JP Morgan CC. Standout performers were no doubt Quentin (second outright, beating Barts), and Tom (fourth outright), the latter having a tough time with injury over the last few months, so an amazing effort. Apparently Neil Pearson got mistaken for me???

Out late for another easy 8km. Managed to get caught in the only bit of rain again today! 4:31's averaging 119 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

The weather man was wrong again! It wasn't supposed to rain until later today! From about 5km onwards, I got drenched!!! Thought I was in for some respite a few kilometres later, only for it to get heavier. Then the wind came! Not nice at all. Other than that, felt surprisingly strong this morning, holding 4:17's at 131 beats per minute. Followed this by five strides on the grass just south of North Steyne SLSC. Good luck to everyone racing this evening in the JP Morgan CC!

Tuesday session - 5 x 1 mile, 2 minutes standing rest (am) + 8km recovery (pm)

It's been a long time since I have done a session like this. Forgot how hard they are, and the importance of pacing appropriately. The session was one mile repeats, with two minutes standing rest. It is the latter component that I am really not used to. To be honest, I think a light jog would have actually made the session more comfortable. Decided to complete the session between Manly LSC and Queenscliff SLSC - in the bike lane of course, which happens to be exactly one mile in length. A bit nervous about pedestrian traffic, given the beautiful morning, but it was never an issue (until the cool-down). Probably went out a bit too hard in the first two reps, averaging 3:07 min/km pace. 3:12, 3:16, before blowing out to 3:21 min/km pace for the last rep - really feeling the effects of Saturday's race in my legs. Averaged 5:08, equaling 3:12 min/km pace for all 5 reps. Not bad, would have liked to have gone 3:10, but a great benchmark nonetheless. The other good thing was that, apart from the first rep, I was oblivious to the actual pace as I turned the screen to a different setting, ensuring that I completed the session on feel. I actually think that I would have blown up far greater had I had the realtime feedback, as I would have attempted to push 3:07's for the third and possibly fourth reps. 3km warm-up and 5.5km cool-down, 17km all up.

Out for another lunch run - 8km easy, averaging 4:32's at 126 beats per minute. Only got told off once, which I thought was generous considering how many people were out enjoying this beautiful day.

Monday run - 15km easy + 5 x 100m strides

It always takes longer than usual to feel comfortable on a Monday morning. Today was no different, starting to feel a bit looser around the 7km mark. This coincided with passing another runner, who then for the kilometre was breathing down my neck - loudly. I find this so distracting. Luckily he stopped before my turn around at Shelly Beach. I thought he was gone, but about 100m later I saw him there waiting/recovering, before jumping back onto my shadow and following/stalking me again to Manly LSC. 4:23's all up, averaging 133 beats per minute. Felt a lot better than last Monday! Finished off with some strides.

Sunday long run - 30km

A nice tailwind for the first half, then a moderate headwind for the journey home. The plan today was to stick as close to 4:00's as possible. Didn't really pay attention too much for the first couple of km's, in terms of pace - merely focusing on the effort and keeping my heart rate in check. To my surprise, I was comfortably holding 3:55's at the halfway mark. I figured it must have been the tailwind. Had to keep backing the pace off a bit on the way back, as the heart rate was getting slightly too high at times. Again, effort wise it wasn't taxing at all - especially in comparison to last week. Only really noticed yesterday's race coming up Queenscliff headland at the 29km mark - feeling harder than usual. Finished with a 3:53 average, holding a much more respectable 151 heart rate compared to last weekend's blow out!

All up, got told off by two men at Long Reef who were walking side-by-side on the footpath - taking up the entire path as they were walking directly towards me. I kept to the left as far as I could without physically leaving the footpath. Needless to say, we clashed! Rather than apologising (which to be honest I wouldn't have cared anyway), they proceeded to tell me off. Can't really see the logic??? Then, running past a bus stop, I scared the hell out a lady sitting there. She screamed like I have never heard before! She was sitting there. I was running past. Go figure? The there were the two separate lady's coming out of driveways, only looking towards their right side to see if there were cars coming before pulling out (I was on their left side). And last but not least, a husband and wife (assuming) decided that it would be a great idea to have a conversation at the end of the narrow footpath on the way from Freshwater SLSC to Pilu's Restaurant - while they let their dog with an expandable leash sniff out the grass on the other side of the footpath. Hurdles I can handle, but I am not known for my steeplechasing prowess. All this occurring while they simply watched me - which felt like slow motion given the amount of time they had to act. But, it's a Sunday morning I guess. I kinda laughed it off, given how ridiculous it was. These are just examples of the every days stresses of being a runner on the Northern Beaches. I know, first world problems right! At least I won't write into the Manly Daily and whinge!

Sydney Striders 10k - Lane Cove (am) + 8km recovery (pm)

Didn't want to get out of bed this morning. Felt flat warming-up, the strides were a real effort. A bit thin in terms of competition this morning, with Neil Pearson being my saviour for a an actual race. The likes of Barts (too fast for me anyway), Tom, Quentin, and Alex all tapering for the JP Morgan challenge next Wednesday evening, it was an actual chance to take line honours at a Striders race! The gun went and my plan was simply to stick with Neil for at least the first 7-8km, and then see how I was feeling. Let him do most of the work up until the final hill before the turn around. But at this stage, I could sense that he was struggling, so decided to push ahead, unsure whether I would regret this later on. Well, I did regret it - not in terms of getting caught, but the final 4km felt like hell! Every time I ran downhill, a small bit of respite was cruelly torn away by a sudden incline. Any chance of getting into a nice rhythm throughout the race were non-existent. At least on the way back there is no detour up to Sribbly Gums, which seems to get longer and steeper each time I race here. Held on for the final stretch, and thankful that the photographer was positioned just before the final flat 100m, as the photos would have been absolutely shocking! Finished in 33:59, a course PB. By no means super fast, but have to be satisfied given that I am getting back into it after a disappointing Melbourne race. Neil came home in second, followed by Robin in third - backing up after running a marathon PB in Auckland just 6 days ago! Anna took out the girls, followed by a close race between Moira and Sigrid for the final two podium places, with Moira just coming out on top. 4.5km cooldown with Neil and Chris (pacer today) for about 17km all up.

An easy 8km felt amazingly good today for some reason. Out before lunch once again, and it was humid. Felt totally relaxed and comfortable - could have honestly kept going for another 8km! Don't know how that works, especially considering I was struggling to walk prior to that. 4:33's at 131.

Friday run - 10km easy

Out for two easy laps this morning. Felt very sluggish, the legs really just didn't want to turn over at all. Didn't force it, and simply ran by feel. Was joined by Quentin for just under 2km's early in, before he peeled off at Manly LSC to pump some iron. Saw Justin momentarily, congratulating him on his Amsterdam marathon and engagement in one direction, then quickly confirming that he will be racing tomorrow in the other direction. 10km all up, holding 4:28's at 131 beats per minute.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Rubbish conditions this morning sent me to Passmore Oval's infamous 650m loop. The plan was 16km solid with 20 minutes at threshold pace in the middle (i.e. 3:15-3:20 pace). Set out averaging 3:57's for the first 5km. Took it up for the middle 20 minutes, although due to the stupid settings on my watch I was unable to get a proper reading of my average pace for the effort. So had to guess it. After 10 minutes, I knew that I was going to fast, based on both perceived effort and the fact that I had gone about 3.1km! Held back ever so slightly for the remaining 20 minutes. Ended up averaging 3:15's - slightly too fast. Finished the remainder of the run in 3:48's. All up, 16km in 3:38's. Probably not as hard as Mona Fartlek or Quarters, but surprisingly not much easier. I think the fact that the run is continuous really has an effect.

Out for a later run tonight. Windy, but no rain. Great opportunity to dry all my wet running gear from this morning! 4:35's with a very nice and relaxed 122 heart rate. Felt comfortable out there.

Wednesday medium long run (20km) + 5 x 100m strides

Prepared for rain today, although didn't get a drop. Just overheated wearing my rain jacket. Actually felt 'springy' yet sore this morning, the after effects of the hills yesterday. Much better than Monday nonetheless. Averaged 4:21's at 134 beats per minute. Finished off with some strides on the grass, again feeling stronger than usual!

Tuesday session - 10x400m hill reps with quick jog recovery (am) + 8km recovery (pm)

Almost pulled the pin this morning. So close! Psychologically stale after months on end of Mona Fartlek Tuesday's and Quarters' Thursday's have taken their toll on me. As I mentioned yesterday, I had decided to persist one more week with this formula. However, this was simply one week too far. I had already missed the opportunity to train with Tom, Quentin and Jamie at Passmore, who were doing 12x500m on a 3:00 cycle. Disappointed with myself, I decided to simply jog for 10-15km. However, when I started moving I actually felt half decent. Decided to run to North Head, the shitty conditions and strong(ish) southerly assisted myself to make the final decision to implement my new plan this week - as originally planned. Ran to the bottom of Collins Flat, which is a windy 800m hill down to the Police Headquarters. With no expectations, I felt free and simply pushed out 10x400m reps. Not a bad hill, as it progressively flattens out the higher you go. It peaks at 14% up to the 170m mark, dropping to 11% to the 340m mark, then flattening out somewhat to the 400m mark - designated by a unique looking tree. Jog recoveries were quick, resuming the next repetitions as soon as I got back to the start. Plan was for 8-10 reps. Hit the wall by the 7th, so the last 3 were a fair bit slower. Simply getting it done was great though. 30:07 all up. According to the GPS my average lace was 3:38min/km. It also said that I had run 8.28km, which I am not 100% convinced about. Didn't fancy running back up for the cool-down back home, so followed the trail (and got lost twice) back to East Esplanade before heading to Shelly Beach and returning home. 17km all up. Another easy 8km will be on the cards, preferably before lunch once again.

No escaping the rain (or drizzle). 8km easy, holding 4:33's at 125 beats per minute.

Monday run - 15km easy + 5 x 100m strides

Feeking really flat this morning. Again, the heart rate was slightly higher than usual,me specially given the pace. 4:27's at 133 beats per minute. Was disgustingly humid out there this morning as well. Finished off with the usual 100m strides just north of North Steyne SLSC. I think I am going to go one more week with the traditional Mona Fartlek Tuesday's and Quarters Thursday's before brining in my planned changes.

Sunday long run - 30km

This felt harder this week compared to last week, despite holding the same pace (3:55's). The heart rate confirmed this, averaging 154 beats per minute. A strong(ish) north-easterly wind acted as a solid barrier running north, yet the trade-off was evident on the way back with my body temperature rising rapidly. Extremely thirsty for the last 10km, and still stopping to get water as I am writing this now! Perhaps it is the lack of sleep over the past two weeks? Or the fact that I have just got out my first solid and consistent 150km week in a few weeks? My performance is exactly where I would anticipate, so no real concern on that front. Time to jump into the ocean!