KW MP

6 miles. Memorial Park. 1 hr + core. Tired! Release week at work - too much work!

KW hills

5 miles. Cloverleaf. rain showers. 1.5 w/u. 8 hill reps - approx 15 min. 4:00 mr. 1 mile hard. Tough workout. w/d + core

Memorial Park

5 miles. Memorial PArk. Burnt out. Crazy slow run. Just happy to be out for an hour.

KW MP

6 miles. Memorial Park. Some payback for yesterday's drinking/birthday celebrations.

KW hills

6 miles. Cloverleaf. 1000m reps. walk btwn. w/u, w/d + core

Long Run

9.5 miles. Terry Hershey Park. Evening run.

KW hills

5.5 miles. Cloverleaf. 1.5 w/u. 30 minutes of 2 hills. w/u, w/d + core. Great weather and not holding back for tomorrows race. Training through.

KW - speed

6 miles. under Waugh bridge. 2.0 w/u, 6 x 0.5 reps. 35 mins Progressive. 1:00 walk btwn. w/d + core.

KW hills

5 miles. Spotts Park. Hill session. 2.0 w/u. 20 x 0.1 hill reps. Av 1:05. 1 m w/d.

KW - speed

6 miles. Spotts Park. 2 mile w/u. Fartlek @ Spotts Park. In the bowl of Spottts Park on a scenic Fartlek course as the sun sets. Tough getting going after yesterday's race. But last few reps OK. w/d + core

Memorial Park

6.5 miles. Memorial Park.

KW Hills - jet lag edition

6 miles. 2 mile w/u. At Cloverleaf which is getting quite beat up. 4 x 1000m. Approx 2 min rest walking back to start. (Garmin didn't get first lap). Also just flown in from London. Felt OK to run after sleeping most of way back in first class on new lie flat beds. Session somewhat moderate after racing at weekend. Laps were consistent in time but harder effort each time!

London Day 4. Hyde Park with Neil

5 miles. Hyde Park Sunday Run. Raining again. Hills in the park tough after yesterday's race. Good to be out since no after race warm down. Great after party yesterday so catching up on sleep all day.

London Day 2. Hyde Park Run

5 miles. Raining!

KW - HS

5.5 miles. Cloverleaf. Tough session. 1.5 w/u with Dave. 1 medium pace mile. 6 hill reps - 1 hard pace mile. w/d. 10 mins Core workout. Felt it the next day!

MP Trails

6.5 miles. Classic MP route. Rounding out the week's training. The pace on this alot better than the struggle to finish on recent outings.

KW SS

5 miles. A little different start point. Found some cones in the usual place at Waugh Bridge - but no people. Finally some others came running round and I found my way just in time for the group start. Basically some of usual loops - but hard effort along the flat top part and jog back on the beat up path by bayou. Good session.

Kenyan Way Hills

5 miles. Cloverleaf. Mellow run. Still sick from weekend. Managed to recover at work and decent lunch and a nap! Jody is back! Did 2 loops with him to catch up a bit.

Kenyan Way Speed Session

5 miles. Cloverleaf. 1 mile w/u. 2 man relays. Hustle to get to start point from sprint finish. Av 51 seconds. 7 one way (started 2nd), 8 another (started first) Run with Chris. Fun session.

Guatemala Morning Run

4 miles. Hill run! Up early after a long day and nights conversation with the gang at the hostel that couldn't do the volcano climbs as well because of the landslides from tropical storm in pacific. Then time for breakfast and transfer back to airport and then home.