Monday 11 July - brrr, this is cold winter weather!!!  A morning at work, and then officially on holidays for 2 weeks (except for a staff meeting tomorrow night, and handing over some stuff via email, and insisting on being kept up to date with the rent wrangle etc etc.....  I nearly cried when I was phoned to advise that my massage appointment tomorrow had to be cancelled, but managed to get in to see the other therapist later in the afternoon today.  He was ok - I still developed bruises on my shins (they are sore after the hill running yesterday - good timing with the massage!) as usual.  

Training for today - 10 km rowing ergo.  My longest ergo effort in 15 years, I reckon.  And still as boring as last time.  42 minutes back and forth, the worst bit is the 3rd quarter, but I brought it home in the last 500m, just for fun.  We'll see how those shoulder muscles feel tomorrow!!

Tuesday - sprint session.  This time, 20 mins warmup - because it is cold and the extra time jogging won't hurt me, then 6x 1 minute sprint, followed by 2 minutes jog.  Topped off with 15 minutes running again.  

Wednesday - running around like a ad thing then traveling en famile to the Gold Coast for a holiday.  And hopefully some sunshine!!

Thursday – a day of fun at White Water World on the Gold Coast.  Lots of slides with the kids, and half a day of shivering – it was sunny and warmer than Adelaide at this time of year, but not really water park warm!!  The kids had a great time, and we all slept well.

 Friday – my tempo run – nominally 3.2 km each of warm up, tempo (just slower than 10k pace) and 3.2 km or cool down jog.  I ran on the beach heading south (and into the headwind) for 5 km, then headed onto the pavement for the trip back which included the pace work (I couldn’t maintain pace on the soft stuff!!).  I am really starting to enjoy this running caper.

Saturday – a day at Dream world – how much walking and standing in line can a girl do?  Turns out, the boy child is the more hardcore than the tough as nails girl of mine!  Milla was much more girly hanging out with Charlie and not willing to give anything much of a go that Charlie wasn’t willing to, which surprised me.  But, Luca and I went on all the rides available, the whole family got wet on the river rapids ride (3 times, with the girls doing an extra 2 rounds), and Luca managed to complete the set of the 6 thrill rides.  Very tiring day.

Sunday – The sun came out today again, thankfully after 2 days of rain.  My long run, heading north this time, along the spit.  It was a varied run with some beachy esplanade running, some footpath, dune trails for several km, a run along the breakwater and around the beacon at the end, then around the inside edge of the spit, along an extra bit that had me needing to turn back and then along the road again to Southport before heading onto the sand for the last bit.  I was meant to do 14.5 km at 5.10 – 5.15 pace, but the trails were more up and down and the wind stronger than anticipated, and I didn’t maintain that pace.  I stopped at 16 km (I have eating more on holidays and figured an extra bit would be a good thing) and walked the last km or so back to the section of beach where the kids were playing.  I managed to average 5.23 for the 16 km, so not too bad.