Yarra 15 k'er - 1:15:47 @ 4:48 /km

Straight after work at 4 pm I was out of the office and warming up and stretching in Fawkner Park. A little noisey at that time as an ambulance helicopter was landing at the Alfred Hospital. The weather was fine, warm and not windy. Basically a very nice day and not too warm. I started from Fawkner Park, to Anderson St, left at the Yarra and along the river bank to Flinders St. Crossed Flinders St bridge and back on to the other side of the Yarra to about half a kilometre past Grange Rd bridge. At this point I turned around and crossed the river at Grange St bridge and tracked back to Fawkner Park. My Garmin 301 told me (well I read it) that 15.81 km travelled for a time of 1:15:47 which equates to an average pace of 4:48 /km. My slowest km was lap 9 at 5:26 /km and fastest was lap 14 at 4:00 /km. Each lap being a km. My heart-rate max was 169 and average being 144 bpm. On todays run when running back up the Anderson St Hill I came across a colleague, Robbie, who was walking up the hill. I encouraged him to run with me but he complained that his calf was playing up. I apoligised to him that I couldn't stop and continued on. At 5.30 pm I was back in the office and into the Gym. Today's stomach session was hard. Only did 100 sit-ups and a few other stomach exercises. At this time it was playing on my mind a comment from Travis that I should incorporate some back exercises. Note to self, "make sure to do some back exercises". Thanks for that advice Travis. Overall I felt really good for the run and not so for the stomach session which only lasted 15 mins. That didn't bother me that much as I thought well at least I got 15 k's out of the way.

Stats Weight : 77.9 kg Last 7 Days: 30.4 km Last 28 Days 223.9 km November 2005: 97.7 km YTD: 1977.8 km Weekly Avg (2005): 42.1 km Monthly Avg (2005): 179.8 km Yearly Avg (2001 on): 1463.0 km Total (2001 on): 7315.2 km

Nearing milestone I'm getting closer to the 2000 k's for the year, only another 22.2 km to go. Yep, I reckon I break it on the Brimbank Park Group run this Sunday. Soccer Why I wanted to get a run out of the way early is that I just had to watch Australia play Urugay in the soccer - which we won 1-0 on penalties. Next stop - Germany 2006.