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  1. RUN
    great Alexandra Headland Surf Club ... 21.22 km 01:47 08:06 pace

    longer run with 13 kms at 4.48 min/km pace (or thereabouts)

    • Kelly P.
      Kelly P.

      Wow! Huge distance and super fast pace. You gearing up for a race?

      2 days ago Like

  2. RUN
    great Kawana Parkrun 5 km 00:21 06:42 pace

    Raining this morning so decided not to ride and go do a Parkrun, this is the first time I have tried to run 'fast' since I hurt my back so tried to hold back a bit and not injure myself. ... read more

    • Symon

      Nice work - These park runs are a great way to work on speed and meet other runners. Did my first Canberra park run this morning

      3 days ago Like

    • Sabu C.
      Sabu C.

      Excellent pace, Richard. I hope we have those parkruns in my area.

      3 days ago Like

  3. VELO
    great Buderim mtn loops 23.03 km 00:58 14.8mph pace

    2 loops of the mtn top in drizzly rain left me very soaked and cold but funnily I still enjoyed the ride :)

  4. RUN
    Alexandra Headland Surf Club ... 16.14 km 01:26 08:34 pace

    easy paced run on the flat :)

  5. VELO
    great Buderim Mt top loops 23.36 km 00:59 14.8mph pace

    2 easy loops around the Mtn top in windy conditions

  6. VELO
    great Buderim Mtn to Coolum and back 56.78 km 02:08 16.5mph pace

    coming back up the mountain at the end is getting a bit easier, just a little bit but didn't feel like my heart was going to explode this time :)

    • Sabu C.
      Sabu C.

      Great pace for the distance. Your cardio must have improved by your consistent training miles in both runs & rides.

      9 days ago Like

  7. RUN
    great Alexandra Headland Surf Club ... 14.2 km 01:20 09:04 pace

    easy paced medium/long run

  8. VELO
    great Buderim Mtn top loop 21.82 km 00:55 14.8mph pace

    cross training ride on rest/recovery day :)

  9. RUN
    great Alexandra Headland Surf Club ... 13.02 km 01:03 07:47 pace

    lactate threshold run 6kms at 4.30min/k pace 3.5 k warm up and cool downs

  10. VELO
    great Buderim Mtn top 23.09 km 00:58 14.8mph pace

    cross training/recovery ride doing two loops around the top of Buderim

  11. RUN
    great Point Cartwright going south 19.02 km 01:44 08:47 pace

    Had to find a new running route this morning as the Australian Surf Lifesaving carnival is on and my usual running route was not available. Took my pacer Max with me and he set a new distance recor... read more

    • Kelly P.
      Kelly P.

      Max is gonna whip you into shape in no time! Probably felt good taking a new course, no? I hate riding the same courses and am always looking for a new road. Nice Sunday run with your son Richard.

      16 days ago Like

    • Richard G.
      Richard G.

      Kelly I think Max is gone wear me out! Yes was fun to run a different course this week.

      16 days ago Like

    • Sabu C.
      Sabu C.

      Big kudos for Max. He's gonna make you a better runner. Nice run!

      16 days ago Like

  12. Shared Photo

    My 'pacer' enjoying a well earned swing after our 10k's this morning

  13. RUN
    great Alexandra Headland Surf Club ... 10.38 km 00:57 08:47 pace

    pre dawn run with my 'pacer' on his bike :)