Sat 23 Dec -Parkrun

Finished off a hectic week which I fitted in several runs to work.
Held on on Parkrun a bit better today to record 20.00. Plenty of room for improvement.

Sat/Sun Dec 17/18

Sat - Parkrun 20.12. Very hot and steamy. Back feeling better. But very tired. Came close to giving up. 20mins 12s

Sunday- early 10k run along golf courses. The Graham Christmas.

Sat/Sun 10/11 Dec 2016

Park run at Kamay with Neil. A little better then last week. My back hasn't been as sore.

Ran down to the course and finished in 20.09 in tenth. Can do a lot better. Ran home slowly via Cape Banks.

Then ran Xmas star with Striders. Ran Spit to Manly return with a nice swim at Manly. That helped my back.

About 20k.

Randall's wedding in the evening.

Sat/Sun 3/4 Dec 2016

All week I had been laid low by gastro and a strained back. I saw Anne Lise the physio and tried to take it easy. So no running until Saturday.

Started with a swim across the bay and back then a quick run to the office. Then rode to Centennial and did six laps 24k at 31.1kmh. Fell in with a guy called Mike and we rode side by side, He was an American banking expert who is consulting in Sydney for a while. I had to pull out after lap 6 when my calves started cramping.

After a stretch rode back home via La Perouse. Fairly tired at the end and my back was very sore. 

On Sunday I couldn't run but walked to Eastgardens via Laperouse (12k) then ran home. Managed the 5k in only 18.53 which was a bit surprising since I was carrying a bag of Lebanese bread for Serena. Back very sore again so I laid around for a few hour with ice packs on it.