16 weeks to Sydney Marathon - week 1/16

Monday - ran home from work via the Harbour Bridge and Darling Harbour for 12k in 51.15 (4.20 pace) .

Tuesday - 3k w/u down to Glebe Park. Did 5 x 1k reps around the paths of the park - see link. Splits went 3.29, 3.27, 3.26, 3.29, 3.28 off 90 secs recovery, only 1 rep got ambushed by a dog and it's nutcase owner - Winter's keeping them locked up, fortunately. 4k jog home for 12k total.
Great place to run if there's not many dogs about plus the park is fully lit, has toilets and plenty of water fountains and only about 2.5k jog from home.

Wednesday - 19k run from St. Leonards (work) via Gladesville Bridge and the Bay run to home (Newtown) in just under 82 mins (4.18 pace).

Thursday - 3k w/u same as Tuesday. Quite windy tonight but the threatening skies held off. There was a fair amount of water on the paths after today's heavy rain but only a few joggers out tonight and virtually no dog walkers. Did a Mona fartlek from the Pedestrian Bridge round to the rowers club along the new waterfront path (1.4k) x 4 laps. Covered the 5.6k in 21.09 (3.47 ave pace - had to add a few more reps to complete the last lap). Hard effort and a pretty solid pace considering the twists and turns. A slowish 4k jog home for 12.6k total.

Friday - weather turned very nasty with a lot of rain and strong winds, had a rest from running instead. Newcastle was particularly hit hard with flooding, Ships run aground, roads washed away etc.

Saturday - With the bad weather about I slept in for a change. At about 10.30am the weather appeared to clear and so I headed out for my long run - things were good for about an hour but the wind and rain picked up again and I got thoroughly drenched. Lots of fallen branches, local flooding and rubbish about. Ran 29k in 2h 08 (4.25 pace) which was solid for the conditions - and I felt it after with sore abs and adductors.

Sunday am - 7.6k down to glebe and return in 36 mins (4.43 pace)
Sunday pm - 7.6k same as morning in 31 flat (4.05 pace)

100k for the week and some good efforts in there as well.