6km Waitara run tonFathers Day Dinner 6km 40:38 6:45 142bpm 160 spm 0.92 stride length 6:48 6:46 6:56 6:28 6:47 6:29 Rest of the family walked.

Arcadia 9km 6km running 3 km 400m walk/600m run 1:04:04 7:06 per km 132bpm 153 spm 0.92 stride length 7:02 7:03 6:54 7:04 6:19 6:38 7:57 run/walk 7:24 run/walk 7:37 run/walk

Hornsby 1500m Swim Consistency through concentration. 33:48 2:15 per 100m 26 stokes per minute 30 stokes per lap 11:15 11:16 11:16 paddles

Bike 30 minute spin - three by 8 minutes efforts with 2 minute easy.

Arcadia 8km 6km run 2 km walk run Adopted a diesel approach started easier. Trusting I would average under 7 minute pace for the first 6km. 57:97 7:98 per on 156 spm 0.90 stride length 7:17 6:41 6:43 6:51 6:33 and a hill 6:31

6km Run Club Arcadia 20:22 6:46 min per km 136bpm 164 spm 0.9 stride length 6:57 6:50 6:33

Arcadia 6km 40:42 6:47 per km 138 bpm 63 spm 0.91 stride length 7:08 6:42 6:48 6:47 6:44 6:32

I’m ready for the last #ParraEels game for the season.

75 km ride to Liverpool and back.

M7 36 km Bubbler Ride 1:35:04 23.1 km per hour 140bpm 13:02 12:43 12::18 14:10 11:32 12:00 15:40

Arcadia 6km 40:15 6:42 per km 136 bpm 162 spm 0.92 stride length 6:58 6:46 6:42 6:44 6:34 6:28

1500m Hornsby Pool 34:35 2:18 per 100m 25 strokes per minute 29 strokes per lap 11:26 11:33 11:26 paddles

30 minute cycle spin. Three by 8 minutes effort in big gear with two minute easy.

Arcadia 8km 58:07 7:16 per km 136 bpm 162 spm 0.85 stride length 7:08 7:12 7:17 7:48 7:15 7:23 6:58 7:04

Run Club Arcadia 3 km 20:16 6:44 per km 162 spm 0.92 stride length 6:55 6:42 6:37

6km Arcadia Felt strong - good pace for corresponding heart rate. 40:14 6:42 per km 135 bpm 163 spm 0.92 stride length 6:55 6:38 6:35 6:43 6:50 6:50 2 km warm down 400/600m walk/run Solid run legs 2km 15:43 7:49 mins per km 128 bpm 140 spm 0.91 stride length 7:50 7:50

I have been on my feet for several hours today I reckon it will count as my exercise. It feels like it.

6km Quarry Road 8:20 per km 130bpm 150spm 0.8 stride length 7:45 7:46 8:03 8:23 9:52 8:00

6km Arcadia 40:59 6:49 per km 134 bpm 161 spm 0.91 stride length 7:12 6:47 6:43 6:43 7:04 6:28 Arcadia 2 km warm down 400/600 17:36 118bpm 138 spm 0.85 stride length 8:45 8:16

Hornsby 1500m More work to do on my stroke, glide, kick, elbow lift, hand entry, hip swivel, head position and time in the water :-) 35:05 11:40 11:55 11:35 paddles 25 strokes per minute 29.8 stokes per lap