SE Asia pics up and T-12 to Surf City

Finally we have the "Best of" photo albums done for our SE Asia trip.  

There are two albums Kuala Lumper + Laos and Vietnam + Cambodia. There are about 450 photos altogether, (winnowed down from over 4000 total!)




I've been remiss in training postings...here's the 3 week summary since I got back:

Date	Miles	Pace	BPM	WHR%	Elev+	Elev-	YPB
2013-10-21 Mon	17.4	9:55	119.1	59.9	156.4	160.2	1.477
2013-10-28 Mon	33.2	9:46	122.2	62.5	276.3	283.1	1.472
2013-11-04 Mon	38.8	9:34	123.7	63.7	441.5	448.8	1.491
Summary	89.4	9:43	122.2	62.5	874.2	892.0	1.481

Staying at MAF paces (less than 125bpm) and back up to 38 miles/week and feeling pretty good, no niggles. YPB is getting better.

Here's the last week:

Date	Miles	Pace	BPM	WHR%	Elev+	Elev-	YPB
2013-11-05 Tue	4.7	9:46	121.9	62.2	42.6	41.0	1.490
2013-11-06 Wed	9.1	9:28	125.8	65.4	284.4	289.5	1.490
2013-11-07 Thu	4.8	9:33	122.7	62.9	18.0	19.2	1.495
2013-11-09 Sat	3.7	9:20	124.6	64.4	15.8	17.3	1.508
2013-11-10 Sun	16.4	9:38	123.1	63.2	80.7	81.7	1.488
Summary	38.8	9:34	123.7	63.7	441.5	448.8	1.492

Happy with the 9+ Wed Hill run and the 16.4 mile Sunday run....still a long way to go but getting there. 

I'm getting some long runs in early: I did a 13.2 last week as I haven't done any since the double marathons in late June. As long as I go slowly they were ok..I was working pretty hard at the end of the 16 miler though.. 

I'm definitely getting the fat-burning going..smell plenty of ketones on in my sweat when I'm done. As the weeks progress I will very slowly pick up the paces for these runs.

I'm guessing another 3 weeks to get back to where I was before the trip...