week 28 ends

so Christmas week was a bit of a mixed bag – after taking a tumble on Wednesday, I skipped training on Thursday due to the after-effects of the stack (that familiar battered feeling). Then on Christmas Eve, the plan was to run from Canning River to Shelley Foreshore and back, then run Canning River parkrun to complete a 30km day. In the end I started a little later than planned and had to cut the pre-parkrun long run a little short.

Christmas Day was awesome, waking early and heading out along the Roe Highway for a very nice 20km session…

food

Yes I have indulged a little over Christmas, but I think overall things have been pretty good. Things will have been helped a lot by the fact that drinking was kept to a minimum and there was a fair bit of walking on Boxing Day too…

training

pre-parkrun long run #W28D6 #ADU2017 #100k #LetsGoHoka #TimeToFly

30k on the schedule today. Started a little later than planned and managed 19k before parkrun - total for day just over 24km. The deficit will be added to tomorrow's run... the run itself was good. Solid 8:2 run:walk

Elapsed Time Moving Time Distance Average Speed Max Speed Elevation Gain
02:59:58 02:55:26 19.30 6.60 9.72 20.00
hours hours km km/h km/h meters
parkrun nĂºmero 100

Finished off today's kms with another running milestone - my 100th parkrun. parkrun wasn't part of my running story at the beginning, but for the last 3 years it's been a key part of my running and social life. Such an awesome community of positive minded people!

Elapsed Time Moving Time Distance Average Speed Max Speed Elevation Gain
00:42:38 00:42:16 5.10 7.24 18.72 9.00
hours hours km km/h km/h meters
Christmas Morning long run #W28D7 #ADU2017 #100k #LetsGoHoka #TimeToFly

Limited myself to 3 hours, aiming to complete the scheduled 20km and letting the deficit from the day before slide. Solid 8:2 run:walk and some thinking to do about scheduling the final big training week and not having it interfere with new year and other arrangements. Hard to believe only a week or so away from the taper now!!

Elapsed Time Moving Time Distance Average Speed Max Speed Elevation Gain
03:00:02 02:59:39 20.01 6.68 14.40 150.00
hours hours km km/h km/h meters

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