Mon 21-11-2005 : 12 k Run - hard

3.15 pm Gym session at work. 30 mins on abs. Session included 200 sit-ups and other ab type exercises (must get their proper names - all I know is they strain the stomach muscles - and aching afterwards) 6.30 pm Run after work, at home, taking in the Werribee River. Distance : 12.47 km Time : 59:08 Pace : 4:44 /km HR Max : 163 bpm HR Avg : 146 bpm First half of run fairly sluggish and was at that point resigned to an easy pace run. Felt sluggish as abs a little sore (a nice sore) from the earlier session. Second half changed, felt good and so upped the ante. Each lap = 1 km. Heart-rate graph clearly shows the extra effort for the second half of the run. After the run felt tired but good. No injuries.

Stats as of today (I will get this into a table at some point) Weight : 77.7 kg Last 7 Days: 54.8 km Last 28 Days 199.0 km November 2005: 136.7 km YTD: 2016.8 km Weekly Avg (2005): 42.0 km Monthly Avg (2005): 183.3 km Yearly Avg (2001 on): 1470.9 km Total (2001 on): 7354.3 km