Penno Road 6km 39:12 6:32 per km 149bpm 163 spm 0.94 stride 24 degrees 6:45 6:36 6:33 6:24 6:17 6:33

Penno West 8km 6km 40:43 6:46 per km 8km 57:48 7:13 per km 600/400 140bpm 158spm 0.88 stride 6:47 6:53 6:54 6:51 6:51 6:28 8:47 8:14

Went to watch the #ParrEels game live. This time I got caught out and they were going charge me what I thought was too much. So I came home to watch the game. #nrl

Hornsby 1500m 34:25 2:18 per 100 27spm 30spl 11:23 11:32 11:30

Storm water bottle Avoca Beach- the pine trees and Avoca lagoon. #CoastalErosion #SedimentBudget #CentralCoastNSW .

Penno Road 6km 39:57 6:39 per km 136bpm 161spm 0.94 stride 14 degrees 6:31 6:45 6:39 6:41 6:37 6:30

Penno Road 6km 41:14 6:52 per km 148bpm 162spm 0.91 stride 6:39 7:00 7:06 6:45 6:48 6:51

I was asked -“What has been happening with you?”

Fieldwork day about to start.

Penno West 8km 55:05 6.53 per km 149bpm 162 spm 0.90 stride 6:48 6:44 6:45 6:48 7:21 6:43 6:48 7:06

Each year the June Long Weekend beard shave.

Out and about in Pyrmont.

Hornsby 1500m A sunny looking day at the pool can be deceptive when it comes to the temperature. 32:11 2:09 per 100m 22spm 28 spl 11:14 10:49 paddles 10:09 paddles and flippers.

Penno West 6km 6km run prior to #ParraEels game. 40:29 6:44 per km 141 bpm 163 spm 0.91 stride 12 degrees 6:47 6:45 6:48 6:51 6:53 6:22 Comment: Pleased with the even pace in the rolling hills.

Evening very comfortable 6.1km Run Penno Road 39:02 6:22 per km 145bpm 162spm 0.96 stride 6:38 6:24 6:30 5:57 6:25 6:19 Comment: Garmin battery almost dead so maybe not as fast as it seems because 6km ticked over 130m before the normal 6 km mark.

Run Club 3 km 29:12 6:46 per km 7:13 6:35 6:31 163spm 0.90 stride

2:07per 100 26 spm 26spl 11:04 10:40 paddles 10:02 paddles and flippers

Penno Road 6km 39:53 6:38 per km 138 bpm 161 spm 0.93 stride 6:28 6:26 6:49 6:33 6:46 6:38 Also a 3 km walk this morning.

Avoca Beach 39:40 6:36 per km 138 bpm 165spm 0.92 stride 6:23 6:27 6:46 6:56 6:36 6:27

Penno Road 6km 39:28 6:34 per km 148bpm 164spm 0.93 stride 12 degrees 6:21 6:29 6:58 6:33 6:28 6:35