ONE STEP AHEAD: Does the paleo diet make you diabetic and fat? WORKOUT OF THE WEEK: Reviewing your race. Running injuries and cadence. HOT PROPERTY INTERVIEW - ELINA USSHER: Elina Ussher, ex cross country skier and track runner, was born in Finland and moved to New Zealand in 2005. Now the wife of race director and five-time men's longest day winner, Richard Ussher, she refers to herself as a '40 year old housewife'. However this month she came from behind to win her third women's Coast to Coast longest day multisport race. Since 2006, Elina hasn't missed a race and has been on the podium nine times, including three victories. She talks us through her career as an adventure racer, her recent Coast to Coast win and her plans for the future.

GEEK OUT: This week our geeky contributors 'The Plews and Prof' look at The Plews' data after he went through a 'FatMax' test with Andrius Ramonas. 5 MIN FOCUS: Bevan talks to Shannon Rea from Garmin about their new Garmin Forerunner 630 GPS Smartwatch with Advanced Running Metrics. COMPETITION: Win a Garmin Vivosmart HR Activity Monitor! Email us at info@fitter.co.nz with the names of the two triathlon events in NZ (half distances) that Garmin sponsor.

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Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition