super quick update!!

i will post some photos of the magnificent ironman weekend that we spent up in Port Macquaries supporting our very lovely friend Andrew and camping with out other super mate Portrunr!!

But in the meantime I want to record this so I don't forget!!

Tuesday I did 10k - didn't go to sweat... Spent thursday night down in huskisson, friday AM drove to Jindabyne for running camp!!

Friday entailed:

1. 30 min out and back run on trails near the unit. Begins with a big uphill battle... but then it was gorgeous!
2. Strength session at the oval. various torments.
3. Trip up to Smiggin Holes (alt 1780) for 40 mins out and back. unfortunately the 'out' is down a big hill rendering the 'back' very unpleasant... no negative splits...

Saturday thus far:

1. Track session - 5k warm aup and cool down, some drills. Main set was 4 x 800's. Really felt slow and the first rep was 4.03. Was determined to improve and did, next two 3.53 and 3.53, last one was a shambles - 4.05...
2. Swim recovery session - just 1k.

phew. really feeling the cold and the thinner air when at the higher spots. locally its fine its just that everything has a bloody hill or 10!!

ok - more later!