week 22 & 23

Bickley

John Forest along the Heritage Trail

A fairly good week of running .Hit 80 kms again with a 4.5 hour run on Saturday and 14 km on Sunday with a total of over 1200m of elevation .Slow because of the single track and goat trails but getting better at traversing these trails. At Bickley lots more runners running the Gpx course sent out.I missed getting it till after the weekend but managed to follow the course a little. Will run the course again on Sunday.

The rest of the week was a mix of 6 x 1 mins .I had the day off and did it near home but got rained on. Wednesday I had a 90 min walk which I did at lunch time and then a 90 min run walk in the evening.Did 22km for the day.Thursday had a rest day instead of running as I had several meetings.  

The following week was an easy week so enjoyed the recovery week.I did have a sore right calf and heel and so on Sunday skipped the run 

3 Rest Day: Rest Day 12:40 PM Cross Training 0 km ~ 10:05 Meditation	4 7:15 AM Run: 6 x 1 min efforts 1.3 km ~ 15:57 11:50 AM Run 9.07 km ~ 59:47 4:39 PM Cross Training 0 km ~ 11:02 5:46 PM Bike 15.09 km ~ 34:52 Meditation	5 12:07 PM Run: Walk steady hills 9.8 km ~ 1:26:17 4:15 PM Cross Training 0 km ~ 10:07 5:09 PM Run 12.08 km ~ 1:24:25 8:45 PM Meditation 10:00	6 6:55 AM Run: Run 6 min / Walk 3 min... 1.48 km ~ 18:20 10:41 AM Run 14.75 km ~ 1:33:52 8:56 PM Cross Training 0 km ~ 10:05 Meditation	7 Rest Day: Rest Day 12:36 PM Cross Training 0 km ~ 11:13 Meditation	8 7:20 AM Cross Training: long run 27.45 km ~ 4:28:41 4:28 PM Run: Trail Run, walk the hills 1.72 km ~ 25:51 Meditation	9 7:58 AM Run: Trail Run, walk the hills. At... 14.14 km ~ 2:26:36 11:45 AM Run 1.45 km ~ 22:55 5:26 PM Run 1.5 km ~ 17:26 9:07 PM Cross Training 0 km ~ 10:07 5:00 PM Meditation 10:00
Cross Training: 27.4 km ~ 5:31:20 // Meditation: 20:00 // Run: 67.3 km ~ 9:31:26 (11:00:00) // Bike: 15.1 km ~ 34:52 // Total: 109.8 km ~ 15:57:38 (11:00:00)
10 Rest Day: Rest Day Meditation	11 12:05 PM Run: Hilly Fartleks 7.98 km ~ 1:01:01 1:29 PM Cross Training 0 km ~ 10:05 5:22 PM Strength Training 0 km ~ 30:05 Meditation	12 4:25 PM Run: Walk 20 Steady / 20 Hard / 20... 6.18 km ~ 57:51 7:01 PM Cross Training 0 km ~ 10:06 8:45 PM Meditation 10:00	13 12:48 PM Run: Run 6 min / Walk 3 min... 7.9 km ~ 58:02 8:28 PM Cross Training 0 km ~ 10:04 Meditation	14 Rest Day: Rest Day 1:20 PM Cross Training 0 km ~ 10:05 Meditation	15 Run: Easy run (1:00:00) Meditation	16 Run: Trail run (2:00:00)