How Ewen runs ... my running diary for 1993

Ewen's Running Diary - 1993

This page is my running diary from 1993, the year I turned 36. Apart from a hamstring injury it was a good year of running and racing although I would have liked to have run higher mileage. There were 102 days when I didn't run. I ran 3,211 km - an average of just over 60 km per week.

My best results during 1993 were: 100m - 14.6, 200m - 29.6, 400m - 65.3, 800m - 2:22.2, 1500m - 4:49.1, 3000m - 10:16.4, 5000m - 17:59.8, 2k Steeplechase - 7:45.6, 3k Steeplechase - 11:25.8, 400m Hurdles 76.2, 1 Mile road - 5:12.1, 4k road 14:35, 5k road - 18:48, 10k road - 39:29, Half Marathon - 85:25, 12k Cross Country - 56:36, High Jump - 1.50m.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022

Date	Kms	Comments
Mon 28 Dec	6	7.00am. Easy run with David Gates on the fire trail. Quite slow at 5:05/km pace. Felt OK. Left knee a little sore.
Tue 29 Dec	7	Track, Calwell. Solo 10 x 150m solid pace. 25.7, 25.6, 25.5, 24.9, 25.1, 24.7, 24.8, 24.8, 25.2, 24.3. Average 25.1. Trying a longer stride. Good conditions except for the long grass.
Wed 30 Dec	14	Out and back to Lanyon Homestead in 64:48 (4:38/km). Tired legs but ran strongly. No niggles. Dehydrated on return with the weight at 71.5 kg.
Thu 31 Dec	9 4	AM - Easy run with David Gates to Gordon and back at 5:00/km pace. 6.00pm. Race: Vets' Track 'Fun' Night - 100m in 14.6, 300m in 47.2 PB, 200m in 30.1, 60m in 9.0, 400m in 69.5. Finished 4th in the 'Attrition Race' over 7 laps (last runner each lap stops).
Fri 1 Jan	nil	Rest day. Travel to Sydney.
Sat 2 Jan	30	5.00am. Race: Palm Beach to Manly 30k - 75th in 2:17:06 (4:34/km). Started easy, although faster than last year. Sore legs early in the run due to the hard sprints on Thursday night. Eased off the last 8k to finish with Bruce. Quite tired last 6k. Splits: 46:52, 43:52, 22:27 (5k), 23:54 (5k). Humid. Good training run. Calves sore afterwards.
Sun 3 Jan	nil	Rest day. Sore calves. Travel back to Canberra.
Week 01	70k - Good 300m and Palm Beach to Manly. Weight 73.5kg.
Mon 4 Jan	nil	Rest day. Sore calves.
Tue 5 Jan	6	7.00pm. Race: Interclub - 4k Fun Run in 16:19 (easy). Breathing OK but sore legs, especially the calves. Also ran the 2k Steeplechase in 8:39 - Terrible, misjudged first water jump. No confidence with wet and slippery shoes. No spring in the legs. Calves sore.
Wed 6 Jan	7.5 7.5	Easy run from Auto Electrician in Wanniassa to home. Legs still sore! Run back to Wannisassa to pick up the car. Felt OK, legs a little better.
Thu 7 Jan	5	7.00pm. Race: Vets' Track. Ran 1000m of the 1500m in 3:12, tired legs. 800m split was 2:32. Bruce ran 4:48 in the 1500m, 2 secs ahead of Brian McGlynn. Also, 6-lap handicap (2460m) in 8:47 (3:34/km) - running with Bruce, passing Jim White with 200m to go. Felt good.
Fri 8 Jan	9	5.30pm. Easy run to Gordon and back on the bike path in 42:45. Tired legs, especially the quads.
Sat 9 Jan	14	8.00am. With Gordon Nightingale to Conder then to the top of Mt Rob Roy with John Harding, Brian Gleeson, Anna and some young runner. Steady with some walking. 30:53 up, 6:32/km ave for the run.
Sun 10 Jan	9 7	7.30am. Easy slow run to Gordon and back with Dave Gates in 46:50 (5:12/km). Quite warm. Very slow last 3k. 6.00pm. Track, Calwell. 4 x 500m in 1:39.6, 1:36.3, 1:36.6, 1:38.7 with 300m jog/walk recoveries. Hard effort. Windy. Still tired. Possibly a 10:20 3k race on Tuesday?
Week 02	65k - Haven't recovered from Palm Beach to Manly. Weight 74.0kg.
Mon 11 Jan	9	5.00pm. Conder trail run steady in 40:21. Legs a little sore. Quite hot.
Tue 12 Jan	8	7.30pm. Race: Interclub - 4k Fun Run 'easy' in 17:23 (4:21/km). Not slow enough. Legs felt good. Afterwards, 3000m in 10:29.8 (3:30/km). Got stuck behind slower runners. Could have run low 10:20s. Splits: 3:25.3, 3:34.5, 3:29.8. Finished just ahead of Miriam Bankovsky. Weekly mileage too low. Kerryn McCann ran 9:21 and Krishna Stanton 2:13.8 in the 800m.
Wed 13 Jan	8.5 8	3.00pm. Conder trail run out/back in 37:57 (4:28/km). Form felt good. 7.00pm. Brian's trail run in 36:55. Strong after an easy start. Legs good. Hot.
Thu 14 Jan	6 4	5.00pm. Steps trail run easy in 28:06. Felt good. Surprisingly fast. Hot. 8.00pm. Race: Vets' Track - 3000m Steeplechase - 2nd in 11:29.9. Even pace, ahead of Alan Williams. Wore spikes which worked well. Good hurdles and water jump.
Fri 15 Jan	11	Thredbo Running Week - Bush track up the river with John Sauer, Sandy Redshaw and Paul Woodhouse in 49:20. Fast running, 28 minutes up and 21 minutes back.
Sat 16 Jan	8	10.00am. Race: Kosciusko Classic 8k - 38th in 39:32. Walk 10k to and from the start. Race was 3k down then 5k back up to the top of Kosci. Cool and windy. Ran hard on the downhill, some walking on the uphill.
Sun 17 Jan	6	10.00am. Race: Thredbo 6k Fun Run - 28th in 23:25 (3:54/km). Faded the last 2km, noticing the altitude. Was ahead of Bruce (16th) at 4k. Ran too fast early for my fitness/freshness.
Week 03	68k - Enjoyed the weekend at Thredbo. Weight 74.0kg.
Mon 18 Jan	13	7.00pm. Easy run to Gordon and fire trail to David's in 60:54. Felt OK, running strongly at times.
Tue 19 Jan	8.5 8	3.00pm. Conder trail run reverse in 41:07. Steady effort. Hot. Left calf a little sore. 7.00pm. Race: Interclub - 1500m in 5:06.0. Tired, 81 sec last lap. Also, 4k Fun Run 'hard' in 14:54 (3:43/km). Also, 2000m Steeplechase steady pace, training shoes, in 8:01.0.
Wed 20 Jan	15	6.00pm. Slow out/back on the fire trail plus up to the high water tank and back in 75:53 (5:04/km). Very tired last 15 minutes. Stopped for water and a rest after 60 minutes.
Thu 21 Jan	9	7.00pm. Race: Vets' Track - 800m - 3rd in 2:22.2 with splits of 72/70. Quite pleased with this, although no speed in the first lap. Bruce ran 2:26. Jogged the 4k fun run course in 19:50. 7-lap handicap in 11:25.
Fri 22 Jan	6	Steps trail run in 29:40 after a long day at work. Tired.
Sat 23 Jan	24	7.00am. Cotter '15' mile in 1:53:50 (4:45/km). Mostly with Graham Burke. Good pace but felt tired, especially on the hills. Cool, some rain. 67:40 at Padovan's Crossing. 7.00pm. Steps trail run (up) in 31:01. Very tired.
Sun 24 Jan	8.5	8.00am. Conder trail run steady in 43:04 (5:04/km). Easy, legs felt better. Saw Michelle running.
Week 04	92k - Good week and 800m race. Weight 74.0kg. 295km last 4 weeks.

Date	Kms	Comments
Mon 25 Jan	8	3.00pm. Before the 'AIS Sugar Grand Prix' meeting, Brian's trail run steady in 38:46. Slow start, strong middle. Felt OK.
Tue 26 Jan	8.6 12	7.00am. Mt Rob Roy with Jim White in 53:03. Felt good and strong although running slowly at times. 32:25/20:38 down. 6.00pm. Steps run easy warm-up in 29:39 before driving to Dunrossil Drive. Hot. At DD, 4 x 1000m up hill on the dirt chasing Mick Horan and Brian McGlynn. 3:39, 3:35, 3:40, 3:31. Jog 1k down recoveries.
Wed 27 Jan	15	3.00pm. Out/back past Lanyon Homestead to a hill in a paddock in 71:57 (4:47/km). Felt good, ran strongly in the middle stages. 36:10/35:47.
Thu 28 Jan	6 10	3.00pm. Steps trail run easy in 29:36. Hot. Felt tired. 7.00pm. Race: Vets' Track - 1500m - 4th B-Grade in 4:55.4. Ran from the back of the pack. Lost a sprint with Tony Booth in the last 100m. Tired legs. Also, A and B 3000s - 11:33.0 in the first race with Elaine C and 11:24.0 in the second race. Felt OK.
Fri 29 Jan	8	6.00pm. Easy run on the fire trail with David Gates in 41:15.
Sat 30 Jan	24 4	7.00am. Cotter '15' mile in 2:00:45 (5:00/km). Easy pace early, stronger middle with Tim Chambers. Tired. Hot. 8.00pm. Race: Interclub 4k Fun Run in 16:33. Steady with Mick Horan. Hot.
Sun 31 Jan	12	9.00am. Race: Vets' East Basin 3k Handicap. 13th in 11:57. Steady run, felt OK. Not flat out. 3k warm-up in 14:30. Warm-down quick around Central Basin with Brian, 6.6k in 30:24.
Week 05	107k - Good week and 1500m race. Weight 74.0kg.
Mon 1 Feb	8	7.15pm. Brian's trail run in 41:30. Very sore lower right back before starting. Felt better after 15 minutes of jogging.
Tue 2 Feb	8.5 6	2.00pm. Conder trail run in 40:09 (4:43/km). Sluggish first 10 minutes then OK. Very hot! 7.00pm. Track, Calwell. 4 x 400m with 200m walk recoveries in 2:15. Times: 75.3, 72.9, 74.7, 72.4. Warm and breezy. Moving well. Good session for feeling tired beforehand.
Wed 3 Feb	15	6.30pm. Lanyon run (same as last week) in 70:34 (4:42/km). Ran strongly and felt great all the way except for Eaglemont Retreat. 35:24/35:10. Hot at 30C.
Thu 4 Feb	8.5 3.5	2.30pm. Conder run reverse in 40:08. Steady. Hot at 35C. Storm and a tailwind home. 7.30pm. Race: Vets' Track. 5-lap spiral handicap, 2040m in 7:02.4 (3:27/km). Ran hard and well considering tiredness. 2nd in the high jump in 1.51m with a close miss at 1.56m.
Fri 5 Feb	8	Brian's trail run in 40:52. Walked. Extremely tired. Dead legs.
Sat 6 Feb	24	7.00am. Cotter '15' mile in 2:10:01 (5:25/km). Strong until the top of jellylegs then slow and easy chatting to Roy Jones. 74:30 at Padovan's Crossing.
Sun 7 Feb	14 8	Mt Rob Roy training run including to and from home. 81:40. Time for Rob Roy, 55:36 (35:00/20:36). Ran with Charlie Modrak and Lacey Clews. 6.00pm. Brian's trail run reverse in 39:15. Steady effort, felt OK.
Week 06	103k - Aerobic fitness improving. Good 5-lap race. Weight 74.0kg.
Mon 8 Feb	nil	Rest day. Late finish at work. SCT committee meeting.
Tue 9 Feb	15	Lanyon Homestead run out/back in 66:53 (4:27/km). After rain, warm and humid. Trying for a good time. Legs and hamstring OK. Felt like 4:20 pace so maybe a bit longer than 15k. 32:37/34:16.
Wed 10 Feb	5	Dickson Oval for John Hunt's high jump training. Ran 5 x 400m with 200m walk recoveries in 2:15. 76.3, 78.3, 76.2, 77.7, 76.9. Average 77.1. Tired. Windy. Track was slow. Various HJ drills with John.
Thu 11 Feb	9	8.00pm. Race: Vets' Track. 5000m - 16th in 17:59.8. Ran aggressively but still a little tired. Legs didn't feel light and bouncy. Finished just behind Dale Chatwin, Kevin O'Keefe and Tim Chambers. Slow 4th k, 80 sec last lap. Splits: 3:30, 3:29, 3:41 (10:40), 3:44, 3:35.
Fri 12 Feb	8.5	Conder trail run easy in 40:03. Felt OK, legs good.
Sat 13 Feb	nil	Rest day.
Sun 14 Feb	8.8 8	8.00am. Race: ACT Short Course Mountain Running Championships (Mt Rob Roy) - 20th in 44:18 (5:02/km). Felt OK. Good race with Gordon Nightingale (44:02). Splits up/down - 29:05/15:13. 6.00pm. Slow easy run with David Gates for 41 minutes.
Week 07	54k - Happy to break 18 in the 5k but want to run faster! Weight 73.5kg.
Mon 15 Feb	12.5	Fire trail out/back in 65:40. Slow! Quads sore from yesterday's mountain race.
Tue 16 Feb	6 11	4.00pm. Steps run easy and slow in 30:12. Quads still sore. 6.00pm. Race: CCC - Summer Series Caton 8k (Stromlo) - 82nd in 39:58 (4:59/km). Easy run with Jim Tucker and Tim Chambers. Danny O'Dea 26:47 and Susan Hobson 29:02. Charlie ran 31:40.
Wed 17 Feb	16	5.30pm. Steady run with Brian McGlynn around Gordon on trails in 79:00. Legs feeling better but still not 100%. Slow last 15 minutes.
Thu 18 Feb	8 6	1.00pm. Brian's trail run in 37:58. Quite tired but ran strongly. 7.00pm. Race: Vets' Track - 800m C-Grade - 2nd in 2:27.8. Ran easily with a strong 2nd lap. 76/72. Also, 6-lap spiral handicap 2460m, 31st in 9:01 (3:39/km). Tired.
Fri 19 Feb	9	Steady run to Conder and back (hilly) in 43:15. Felt OK. Easy.
Sat 20 Feb	29 4	7.00am. Cotter '18' mile in 2:16:15 (4:42/km). Mostly with Graham Burke. 69 mins at Padovan's Crossing, 1:45 at Vanities. Felt OK although tired last 20 minutes. Hamstring sore. 7.00pm. Race: Interclub 4k Fun Run - 18:00 (4:30/km). Easy.
Sun 21 Feb	15.5	West Basin LBG clockwise with Brian McGlynn in 68:30 (4:25/km). After the Sri Chinmoy Triathlon. Strong running at times but weak on the hills. Tired from yesterday's running.
Week 08	117k - Good mileage week. Weight 73.5kg. 381km last 4 weeks.

Date	Kms	Comments
Mon 22 Feb	12.5	5.00pm. Fire trail out/back in 54:20 (4:21/km). Hard. Ran strongly from the start. Felt OK except for a tender right hamstring. Cool! Splits of 27:44/26:36.
Tue 23 Feb	6 12	2.00pm. Track, Calwell. 4 x 400m with 200m walk recoveries in 2:10. Times: 74.3, 74.7, 75.8, 75.3. Average 75.0. Windy. Saw Amanda running. 6.00pm. Race: CCC - Summer Series, Weston Park 9k - 41st in 36:36 (4:04/km). Steady run, felt tired. Jim 36:50 and Charlie 34:19. Bikepath course out/back past the Gov General's house.
Wed 24 Feb	15	3.30pm. Lanyon Homestead out/back in 68:46 (4:35/km). Strong effort, felt OK on the flats, weak on the hills. Warm at 23C.
Thu 25 Feb	7	7.30pm. Race: Vets' Track - 3000m Steeplechase - 1st in 11:30.6. Very tired last 3 laps, 95 sec last lap. Should have only run 2k. Feeling yesterday's run. Also ran the 3000m afterwards in 11:47.0.
Fri 26 Feb	7	Track, Calwell. 10 x 300m as 2 sets, 100m slow walk recoveries in 1:40 and 10 mins between sets. 4:36.6 and 4:31.6 so Ave 54.8 per 300m.
Sat 27 Feb	6 4	11.00am. Steps trail run up in 30:30. Slow and easy. 7.30pm. Race: Interclub 4k Fun Run - 14:45 (3:41/km). A PB! Windy. Was going to race the 1500m but didn't feel fresh or fast. Splits of 7:09/7:34.
Sun 28 Feb	13 5	9.00am. Race: Vets' 4k Handicap at Isaacs Ridge - 7th in 15:33. Ran hard, fastest time ahead of Brian McGlynn. 5k warm-up with Geoff Moore. 5.00pm. Track, Calwell. 4 x 400m easy with Jim Tucker. 79, 76, 79, 78. 400m jog/walk recoveries. Sore right hamstring.
Week 09	87k - Good week, esp the 4k fun run. Weight 73.5kg.
Mon 1 Mar	nil	Rest day. Sore right hamstring. Late finish at work.
Tue 2 Mar	14	6.00pm. Race: CCC - Summer Series Acton 10k - 30th in 39:29 (3:56/km). Ran hard all the way, chasing Fiona Jorgensen (39:05). Hamstring OK. Something in reserve. Splits of 19:32/19:57. 3k warm-down. Rob de Castella 1st (at 36) in 30:38.
Wed 3 Mar	nil	Rest day. Late finish at work.
Thu 4 Mar	11	Track, Calwell. 10 x 300m in 2 sets with 100m slow walk recoveries in 1:20 and 7 mins between sets. 56.5, 56.4, 55.7, 55.1, 54.8 - 56.8, 56.1, 54.2, 53.8, 54.6. With Brian McGlynn. Track fast, no wind. Felt controlled, could have run faster.
Fri 5 Mar	nil	Rest day. Late finish at work.
Sat 6 Mar	8.5 4	11.00am. Conder trails steady in 38:54 (4:35/km). Felt good, no problems. 4.00pm. Race: Parkroyal Street Mile - 10th Vet 35-45 in 5:12.1. Ran hard, good result. Road course in Civic. Good race with Dave Hobson, finished just behind Brian Wenn (5:09). About 4:50.8 for 1500m.
Sun 7 Mar	20	9.00am. Stromlo - 30 minute warm-up steady plus 64 minutes with the Vets' pack run, fast at times. Very humid.
Week 10	57k - Ordinary week but a good 1 mile race. Weight 73.0kg.
Mon 8 Mar	nil	Rest day. Late finish at work.
Tue 9 Mar	8 10	2.00pm. Raining, so trail fartlek instead of track. 5 x 800m approx (using 3 min timer) with 3 minute jog recoveries. About 3:30/km pace on fast runs. 6.00pm. Race: CCC - Summer Series Lake Ginninderra 7.1k - 39th in 27:31 (3:52/km). Ran well for 4k then faded and backed off the effort. Charlie 26:29. Debbie Hoare 26:40.
Wed 10 Mar	6	Steps trail run slow and easy in 30:18. Felt OK.
Thu 11 Mar	nil	Rest day before the 5k. Will try to run 85 second laps (17:40). Weight 72.7 kg.
Fri 12 Mar	8	8.00pm. Race: ACT 5000m Championships - 12th (B-Grade) in 18:12.3 (3:38/km). Just not fit enough to run 17:40. Started too fast, chasing Gunnar Bursell. May have run 17:50s with even pacing and no wind. Splits: 3:27.7, 3:34.5, 3:47.1 (10:49.2), 3:47.9, 3:35.1. Get fit!
Sat 13 Mar	9	11.00am. 'New' Conder trail run in 42:33 (4:44/km). Ran strongly and felt good.
Sun 14 Mar	6	3.00pm. Race: ACT 3000m Steeplechase Championships - 8th (3rd ACT, Bronze!) in 11:25.8. Felt good, starting easy at 11:09 pace (93s laps). Didn't run hard enough in the middle. 11:18 possible at Vets. Also, HJ in 1.53m, PB! 5 ft 1/4 inch.
Week 11	47k - Aerobic fitness not great. Need to run more! Weight 73.0kg.
Mon 15 Mar	9 6	1.00pm. Conder run on new high fire trail in 42:02 (4:40/km). Steady but tired on the later hills. 6.00pm. Steps trail run slow in 29:53, easy. Felt OK.
Tue 16 Mar	9	6.00pm. Race: CCC - Summer Series Jogalong 6k - 27th in 23:53 (3:53/km). Ran hard, even pace, 7:40 at 2k. Good race early with Amanda and Debbie Hoare (23:09). Just ahead of Charlie (23:29).
Wed 17 Mar	15	Lanyon trail run in 65:57 (4:23/km), course PB. Strong run, felt good throughout. No problems. Misty rain. 32:44/33:13.
Thu 18 Mar	11	Track, Calwell. 10 x 400m with 200m jog/walk recoveries in 2:04. Felt OK. 85.0, 83.0, 82.8, 85.1, 80.2, 82.6, 80.8, 82.5, 80.6, 81.6. Steady effort, felt OK. Average 82.4. 3k warm-up/down.
Fri 19 Mar	8.5	5.00pm. Conder trail run easy in 42:18. Felt quite tired before and during the run.
Sat 20 Mar	24 6	7.00am. Cotter '15' mile in 1:58:18 (4:55/km). Ran with Bryan Thomas and Bronwyn Hanns. Quite slow until Jellylegs then strong running until Vanities Crossing. Felt good. 5.00pm. Steps run slow in 30 minutes. Tired.
Sun 21 Mar	8.5	Conder trail run reverse in 39:20 (4:38/km). Holding back. Felt good although right glute/hip niggly.
Week 12	97k - Good week and fun Jogalong 6k. Weight 73.0kg. 288km last 4 weeks.

Date	Kms	Comments
Mon 22 Mar	15	4.00pm. Lanyon Homestead out/back in 66:57. Felt good. Eased off during the run, thinking about tomorrow's race. Right glute/hip OK and improved during the run.
Tue 23 Mar	10.5	6.00pm. Race: CCC - Summer Series Black Mountain Peninsula 5k - 33rd in 18:48 (3:45/km). 3-laps road - 6:02, 6:23, 6:23. 5 secs slower than '85 PB. Not enough desperation. Ahead of Fiona, Debbie. Deek 1st in 14:57, Nicki Taws 18:08. Warm-up 2.5k, down 3k. Good after a tiring work day.
Wed 24 Mar	9.5	5.00pm. Trails after a long work day in 43:15. Wanted to run more but too tired.
Thu 25 Mar	nil	Rest day. Sick. Flu-like symptoms.
Fri 26 Mar	nil	Rest day. Sick.
Sat 27 Mar	6	4.00pm. Race: ACT Vets' Championships 3000m Steeplechase - 2nd in 11:33.2 and 1st M35. Steady pace, barefoot (no problems at all). Good result considering the last 2 days. Felt OK, 93 sec last lap.
Sun 28 Mar	6	4.00pm. Race: ACT Vets' Championships 5000m - 3rd M35 in 19:13.0. Didn't feel well. Leading Brian McGlynn, Mick Horan and Victor H between 1k and 4k. Windy. Splits: 3:40, 3:45, 3:50, 4:00, 3:57. Bernie King ran 17:18 and Graham Burke 17:45. Also, 3rd in the M35 high jump in 1.50m.
Week 13	47k - Unfortunate getting sick. Weight 73.0kg.
Mon 29 Mar	nil	Rest day. Late day at work. Tired.
Tue 30 Mar	15	Lanyon Homestead out/back in 65:25 (4:22/km), a course PB. Ran strongly from early. Headwind going out. Good run, no problems. 32:14/33:11.
Wed 31 Mar	12.5	5.30pm. Theodore fire trail out/back in 57:16 (4:35/km). Strong run with Brian McGlynn. Felt OK.
Thu 1 Apr	9	Track, Calwell. 2 x 2000m of jogging the bends and sprinting the straights with Brian McGlynn. 8:20 and 8:20. Tired but ran OK.
Fri 2 Apr	9	Conder trails out/back slow in 43:20. Quite tired. Couldn't have run 15k today.
Sat 3 Apr	6 6	7.30am. Easy run with David Gates to Conder and back. 1.15pm. Race: CCC - Eucalypt Trail 3.4k - 13th in 13:09 (3:52/km). Hard effort, finished just behind Nici Andronicus. Ahead of Charlie, 13:35.
Sun 4 Apr	17	Stromlo - Geoff Moore Corkwoods run with Brian McGlynn and Mick Horan in 75:50 (4:28/km). Steady pace throughout. Felt good, no problems. 40 mins at the Corkwoods' gate.
Week 14	74k - Very good Eucalypt Trail race. Weight 73.5kg.
Mon 5 Apr	12.5	Theodore fire trail out/back in 55:36 (4:27/km). Felt good from early so ran strongly. A few twinges in the right hamstring. Heard that Moses Tanui ran a 59:47 half marathon! 2:50/km pace!
Tue 6 Apr	8	Hill session on the fire trail. 3 x 500m steady averaging 1:55 with 3 minute jog down recoveries. Cut the session short due to tiredness from yesterday's run.
Wed 7 Apr	15	Lanyon Homestead out/back in 63:54 (4:16/km), course PB. Ran hard from early with good splits. Into a strong wind going out in 31:54, back in 32:00. Felt strong.
Thu 8 Apr	9	Conder trail run easy in 41:15. Sore left knee in the morning at work but OK during the run. No problems.
Fri 9 Apr	11	10.30am. Track, Calwell. 6 x 500m with 300m jog/walk recoveries in 2:46. With Brian McGlynn - 1:40.2, 1:36.6, 1:38.0, 1:37.8, 1:39.1, 1:34.9. Average 1:37.8. Good conditions. Training shoes. 6k warm-up.
Sat 10 Apr	11 6	2.00pm. Race: CCC - Lake Ginninderra 7.1k - 27th in 26:34 (3:44/km). Good race, ahead of Charlie and Elaine Cooper. Didn't feel super fresh. Slowed after 4k. Warm-up/down 2k. 1st Pat Carroll 20:34, Adair Ferguson 26:06. 5.00pm. Steps run slow in 29:36. Tired!
Sun 11 Apr	22	11.00am. Stromlo - solo Thistles and Bluetts forest run in 1:46:54 (4:52/km). Very tired after 1 hour. 4:33 kms on Pipe Flat. A few walks. Tired from yesterday's running.
Week 15	94k - Good week and race. Going well. Weight 73.0kg.
Mon 12 Apr	9 9	12.05pm. Conder trail run anticlockwise in 38:52 (4:19/km). Still tired but ran well, except up hills. 5.00pm. Slow run with David Gates on the fire trail in 44 minutes. Right achilles tendon sore!
Tue 13 Apr	nil	Rest day. Very late at work.
Wed 14 Apr	15	4.30pm. Lanyon Homestead run in 63:28 (4:14/km), course PB. Ran hard from early, out in 31:03, back in 32:25. Right achilles, calf and hamstring sore. Tired before starting from a long work day.
Thu 15 Apr	6	Steps trail run slow in 30:29. Felt OK.
Fri 16 Apr	nil	Rest day.
Sat 17 Apr	4.5	4.00pm. Race: Canberra Marathon Eve 10k - DNF (sick from food poisoning in the morning) stopping after 17:54. Bruce ran 37:23!
Sun 18 Apr	12.5	5.00pm. Theodore fire trail out/back in 56:30 (4:31/km). Ran strongly for time but tired after all morning at the marathon. Joanne Cowan ran 2:42 in the marathon!
Week 16	56k - No fun getting sick. Weight 73.0kg. 271km last 4 weeks.

Date	Kms	Comments
Mon 19 Apr	5	Fire trail easy in 24:38. Cut a planned 8k run short due to tiredness.
Tue 20 Apr	15	4.00pm. Lanyon Homestead out/back in 63:59 (4:16/km). Aimed for a negative split and ran 31:54/32:03. Easy, relaxed early then a strong middle, weak on the last hill. Felt good and no injury niggles, touch wood.
Wed 21 Apr	12.5	Theodore fire trail out/back in 60:06 (4:48/km). Slow and easy. Very tired the first 15 minutes - lacking carbs or iron in the diet?
Thu 22 Apr	12	4.00pm. Track, Calwell. 6k warm-up feeling tired. 8 x 500m with 300m jog/walk recoveries in 2:35. Track good. 1:42.2, 1:45.0, 1:41.3, 1:38.2, 1:40.6, 1:40.3, 1:40.8, 1:40.2. Good session for feeling tired.
Fri 23 Apr	11	Easy steady run on single track to Conder and back in 53:45. Felt OK.
Sat 24 Apr	17	9.00am. Geoff's Corkwoods run in 71:28 (4:12/km). Strong middle but weak on the uphills. 4:07 km split on the bikepath. Felt OK. 37:00 at the Corkwoods gate.
Sun 25 Apr	6 5.7	9.00am. Race: Vets' 3k Handicap Coppins Crossing - 9th in 11:36 (2nd fastest time). Hilly. 3:42, 4:24, 3:30. 2.00pm. Race: CCC - Anzac Relays 4 x 2.85k (Russell roads) - 73rd fastest time in 10:25 (3:39/km). A leg for the SCT 'Z' team. Ran hard but felt tired. Legs good. Gerard Barrett 8:18, Elaine Cooper 9:58.
Week 17	84k - Pretty good week and relay leg. Weight 73.0kg.
Mon 26 Apr	20	8.00am. West and Central Basin of LBG with Gordon Nightingale, Brian McG, Kevin Bonnett, Mick H, Allan T, Richard Faulks etc in 90:06 (4:30/km). Felt good. Increasing pace over the second 10k.
Tue 27 Apr	nil	Rest day. Late finish at work.
Wed 28 Apr	15	4.00pm. Lanyon Homestead out/back in 66:03 (4:24/km). Steady run at a strong effort. Felt OK except for a slight stomach upset and right hamstring niggle. Warm.
Thu 29 Apr	12.5	5.00pm. Theodore fire trail out/back in 60:30 (4:50/km). Steady fairly easy, nice and light feeling. Good for the legs. No problems.
Fri 30 Apr	22	4.00pm. New course, part way up Rob Roy then right on a graded trail to the ridge. 1:43:03 (4:41/km). Great day, trail, sunset etc. Felt good.
Sat 1 May	15	1.15pm. Race: CCC - Duffy Pines 4.5k - 25th in 17:38 (3:55/km). Ahead of Penny Grant but passed by Charlie and Dave Hobson near the finish. Slow start, didn't feel fresh. 2k warm-up, 9k warm-down watching long race.
Sun 2 May	23	8.00am. Stromlo with Brian McGlynn and Action City to Surf runners. 6k slow and easy in 34:20 then the 17k Corkwoods loop steady in 81:13 (4:47/km). Quite tired near the end but felt OK. Looking good.
Week 18	107k - Good week, getting fit. Weight 73.0kg.
Mon 3 May	nil	Rest day. Late finish at work.
Tue 4 May	6	5.00pm. Steps trail run in 26:30 (4:25/km). Solid effort middle stages, felt OK. Windy.
Wed 5 May	23	Exploring trails to the south of Mt Rob Roy. Some sections too steep to run. 1:47:30 (4:41/km). Felt OK, even effort, no problems.
Thu 6 May	8	Brian's trail run hard after a steady start in 33:40 (4:13/km). Felt good.
Fri 7 May	4	New Linehop St road run easy in 18:54 (4:43/km).
Sat 8 May	9	2.00pm. Race: CCC - Pipe Flat International 7k - 35th in 26:42 (3:48/km). Ran hard in racing flats, faded coming back (13:03/13:39). 82 minute HM form? Splits: 3:38, 3:38, 3:48, 3:56, 3:57, 3:56, 3:48. 17s ahead of Charlie. Gerard Barrett 21:04, Susan Hobson 26:26.
Sun 9 May	18	8.30am. Rob Roy ridge with Gordon, Brian McG, Garry Rose and Bob Barb in 81:54. Walked the steeper hills. Felt good, no problems.
Week 19	68k - OK week and 7k at Pipe Flat. Weight 73.0kg.
Mon 10 May	nil	Rest day. Late finish at work.
Tue 11 May	8.5	4.30pm. Conder trail run strong after a steady start in 36:23 (4:17/km), course PB. Felt OK although legs a little heavy from Sunday's run.
Wed 12 May	15.5	3.30pm. West Basin LBG in 65:14 (4:12/km). Ran strongly for a fast time but legs were tired. Wanted to slow down after 4k.
Thu 13 May	4	4.30pm. One lap of the Pennington XC course with Jim Tucker and Dave Gates in 20 minutes.
Fri 14 May	4	Slow run on the fire trail. Quite tired. Late night? Wednesday's run too hard?
Sat 15 May	nil	Rest day before the half marathon. Last Sunday's training run was too hard.
Sun 16 May	23	9.00am. Race: CCC - AIS Half Marathon - 86th in 85:25 (4:03/km). Too fast early for fitness, tired at 6k. Headwind 12-17k. Racing shoes OK. Right shin and hamstring a little sore. Possibly a mid-84 starting slower. Splits: 3:32, 3:54, 3:46, 3:47, 3:52 (18:51), 3:58, 3:51, 4:08, 4:08, 3:58 (38:53), 4:03, 4:12, 4:02, 4:20, 4:13 (59:44), 4:10, 4:12, 4:24, 4:10, 4:10, 4:11 + 22s. Rod Higgins 65:03, Susan Hobson 74:01.
Week 20	55k - Poor pacing in the half marathon. Weight 73.0kg. 314km last 4 weeks.

Date	Kms	Comments
Mon 17 May	nil	Rest day. Felt OK although the calves were a little tight. Right shin and left knee a little sore.
Tue 18 May	7	4.00pm. Track, Calwell. 5 x 200m with 150m slow walk recoveries. 39.5, 38.1, 39.2, 38.1, 37.8. Easy paced, legs felt OK and loose. No problems.
Wed 19 May	8	Brian's trail run reverse in 37:50 (4:43/km). Steady run. Felt good except the outside of the right hamstring was tight.
Thu 20 May	10	5.30pm. Ran with David Gates to Isabella Plains and back via Outtrim Ave hill in 47:53. Right hamstring still a little sore, but better than yesterday. Worried I may not be able to finish on Sunday.
Fri 21 May	nil	Rest day.
Sat 22 May	nil	Rest day. Hamstring didn't feel too bad walking around.
Sun 23 May	24	8.00am. Race: Sydney Morning Herald Half Marathon - 380th in 86:26 (4:06/km). Felt OK first 5k. Hamstring very sore 2nd lap (should have stopped). Survival mode last 8k. Good conditions, sunny, breezy. Steve Moneghetti 1st in 63:55 and Kerrn McCann 74:36. Bruce ran 81:36! Splits: 3:52, 3:55, 3:54, 4:06, 3:55 (19:43), 3:48, 4:20, 3:58, 3:55, 4:04 (39:49), 4:11, 4:02, 4:23, 4:18, 4:17 (61:00), 3:58, 4:28, 4:20, 4:23, 3:58, 3:55 + 20s.
Week 21	49k - Racing half marathons a week apart not a great idea. Weight 73.0kg.
Mon 24 May	nil	Rest day. Right hamstring sore. Similar symptoms to the injury from 8 October last year... tight on stretching to touch toes, off balance feeling when walking.
Tue 25 May	nil	Rest day. Hamstring improved but will rest it some more. Swam for 20 minutes at Erindale indoor pool.
Wed 26 May	nil	Rest day. Hamstring improving.
Thu 27 May	nil	Rest day. Hamstring feels almost 100% normal. Good walking and stretching. Swam 1200m at the new Tuggeranong 50m pool with Brian in sets of 200m.
Fri 28 May	nil	Rest day.
Sat 29 May	nil	Rest day.
Sun 30 May	4	11.00am. Stubbs Crescent run steady in 17:08 (4:17/km). Could still notice the hamstring niggle - not quite 100% better. Not painful when running. Out of breath last km.
Week 22	4k - Self inflicted hamstring injury. Not good. Weight 73.0kg.
Mon 31 May	nil	Rest day. Swam 30 minutes in 2 sets at Tuggeranong pool. Felt good. Bike to and from the pool.
Tue 1 Jun	nil	Rest day. Swam 1200m at Tuggeranong, continuous in about 23 minutes. Then 200m slow swim warm-down.
Wed 2 Jun	nil	Rest day. Massage and visit to the Chiro. Hamstring feels good enough to run normally.
Thu 3 Jun	nil	Rest day. Swam 1500m at Tuggeranong - 3 sets of 500m in about 11 minutes each. 3 minutes recovery.
Fri 4 Jun	nil	Rest day. Resting HR is 48.
Sat 5 Jun	6	11.00am. Steps trail run in 27:55 (4:39/km). Steady run, high heart rate. Left knee and outside of lower right leg sore. Hamstring similar to last Sunday. 3 weeks more off, or run through?
Sun 6 Jun	8.5	2.00pm. Conder trail run clockwise in 37:20 (4:24/km). Hamstring improved as was the knee and ankle. Can continue training with this level of discomfort High HR and faded last 3k. Bike 24k in the morning. Sunny and calm.
Week 23	14k - Hamstring slowly coming good. Weight 73.0kg.
Mon 7 Jun	nil	Rest day. Swam 1150m in Tuggeranong 25m pool steady. Then 3 x 50m hard. Leg felt good.
Tue 8 Jun	11	From the Runners Shop in Phillip to Red Hill trails near golf course, back via Hughes trail in 50 minutes (4:33/km). Hammy felt OK. Left calf and outside of left knee sore. Not much energy.
Wed 9 Jun	6	3.30pm. Steps trail run (up) in 26:48 (4:28/km). Hammy and knee good. Sore right shin. Legs felt weak and out of condition. High heart rate after the first km. Lost fitness.
Thu 10 Jun	nil	Rest day. Late day at work. Tired.
Fri 11 Jun	8.5	5.00pm. Conder trail run steady with David Gates. Leg felt OK and breathing better. Right hamstring a little niggly on the steep uphills.
Sat 12 Jun	12	2.00pm. Race: ACT Cross Country Championships - 74th in 56:36 (4:43/km). Stirling Ridge course. Cold, windy, light snow. Steady pace, moving up the field after the first lap. Breathless and tired last lap. 4k splits: 18:40, 19:00, 18:56. Rod Higgins 39:36, Brian Wenn 49:30, Charlie 53:10, Jimmy 57:28.
Sun 13 Jun	9	1.00pm. Exploration run around Conder in 41:48 (4:39/km). Felt good first 20 minutes then tired and slight hamstring niggle. Will continue to run through this injury. Sunny, not cold. 5.00pm 1100m swim easy at Erindale.
Week 24	46k - Happy with the 12k XC and hamstring improvement. Weight 73.0kg. 113km last 4 weeks.

Date	Kms	Comments
Mon 14 Jun	10	3.00pm. New Banks course, mostly road with David Gates in 48:10 (23:10/25:00). Steady pace. Hamstring noticeable most of the way but not intrusive.
Tue 15 Jun	nil	Rest day. Swim at Tuggeranong pool 1500m after work as 5 x 300m. In the 50m pool. Strong swimming. Tired.
Wed 16 Jun	10	3.00pm. Banks road run starting easy, strong to 8k then slower. Hamstring good until 8k, about 90% OK. 45:34 (21:47/23:47). Sore lower back beforehand was OK during the run.
Thu 17 Jun	nil	Rest day. Tired. Cold and miserable day at work.
Fri 18 Jun	nil	Rest day. After Chiro treatment, swam 1100m in the Tuggeranong 25m pool. Steady effort.
Sat 19 Jun	8.5	10.00am. Conder run in 36:33 (4:18/km), 10 secs slower than best time. Hamstring good (90%) but calves tight. Ran hard from early, anticlockwise. Slowed a lot last 3k (no aerobic or leg strength).
Sun 20 Jun	16.5	3.30pm. Lanyon Homestead run with David steady in 80:23 (4:52/km). Fairly easy and steady. Leg felt good. Tired after 1 hour, extra 1.5k in the middle of the course.
Week 25	45k - Promising week of more running. Weight 73.0kg.
Mon 21 Jun	nil	Rest day. Late finish at work.
Tue 22 Jun	10	4.30pm. Banks run strong effort in 43:42 (4:22/km). Hamstring niggly but not too bad. Around 4 minute ks in the middle states, slowed last 2k. Swim at 3.00pm, 1200m as 4 x 300m steady, felt OK.
Wed 23 Jun	13.5	3.00pm. Out/back bike path to Isabella Plains and towards Fadden Pines in 59:12 (4:24/km). Strong steady pace a bit easier than yesterday. Hamstring good but calves tight.
Thu 24 Jun	nil	Rest day. Swam 1000m continuous at Tuggeranong pool in about 23:30. Also 3 x 50m fast.
Fri 25 Jun	nil	Rest day. Late finish at work.
Sat 26 Jun	10	11.00am. Banks run steady in 45:15 (4:31/km). Splits of 21:41/23:34. Tried to run even pace. Aerobically weak towards the finish. Legs tired, claves and shins sore. Hamstring OK at about 90%.
Sun 27 Jun	14.5 11	10.00am. Race: Terry Fox 10k Fun Run - 42:49 (4:17/km). Steady after a slow start, 2k in 8:14. Tough last 3k with a headwind and hills. Splits 21:30/21:19. Not in shape to race well yet. 3.00pm. Slow local run with David Gates in 53:40. Very tired towards the finish. Hamstring felt great today, no problems, about 95%.
Week 26	59k - Coming back slowly, going well. Weight 73.0kg.
Mon 28 Jun	nil	Rest day. At 6.00pm, swam 1000m continuous at Tuggeranong 25m pool in about 24 minutes plus 3 x 25m fast. Lower back was sore during the day.
Tue 29 Jun	10	4.30pm. Banks run in 44:31 (4:27/km) with splits of 22:09/22:22. Steady out, trying to run a negative split but felt tired throughout the run. Easy tomorrow.
Wed 30 Jun	15	Lanyon Homestead out/back in 69:40 (4:38/km) with splits of 34:00/35:40. Quite tired so tried to run a nice steady even pace. Legs felt good. Slow up the last hill.
Thu 1 Jul	9	4.00pm. Track, Calwell. 5 x strides. 5 x 200m easy paced in 39.3, 39.3, 40.2, 38.9, 39.2 with 500m jog recoveries in 4 minutes. Felt good.
Fri 2 Jul	nil	Rest day. Swam about 1000m at Erindale pool in 25 minutes. Felt good.
Sat 3 Jul	10	1.15pm. Race: CCC - Mt Ainslie 3k - 21st in 11:49 (3:56/km). Steady even paced, felt OK, not 100% flat out. David 11:43, Charlie 12:03. Rohan Lowry 1st in 9:37, Nicki Taws 10:51. Splits of 6:10/5:39.
Sun 4 Jul	17	3.30pm. Easy to Lanyon Homestead and back on the fire trail in 82:45 (4:52/km). Felt great at an easier pace except for the last 10 minutes when tired. Hamstring fine.
Week 27	61k - Another good comeback week and 3k race. Weight 73.0kg.
Mon 5 Jul	nil	Rest day. Late finish at work. Raining.
Tue 6 Jul	nil	Rest day. Late finish at work. Raining again.
Wed 7 Jul	14.5	4.00pm. Out/back on fire trail and bike paths to Gordon with David in 69:24. After rain. Mild. Steady pace, slight hamstring niggle plus left knee and left hip. Holidays start tomorrow!
Thu 8 Jul	11	3.00pm. Intervals - 6 x 375m on the fire trail with David in 81.2, 83.9, 79.9, 80.2, 82.1, 78.4. Jog 4 minutes recoveries (too long). Felt good. Earlier at 11.00am, swim 2 x 500m at Erindale in 11:00 and 11:27.
Fri 9 Jul	6	12.05pm. Easy around the hill towards Monaro Highway. Too hilly. Right hamstring sore and no energy. Cut the planned distance short.
Sat 10 Jul	9.5	2.00pm. Race: CCC - Canberra Grammar 6k XC - 58th in 24:17 (4:02/km). Good result. Ran hard, legs lactic in the 2nd lap. Splits 11:54/12:23. Hamstring no problem (due to long warm-up and walk helping set the course?). Rod Higgins 1st in 18:29, Brian Wenn 22:42, Mary-Jane Harding 24:12, Charlie Modrak 25:16, Jim White 26:15.
Sun 11 Jul	nil	Rest day. Travel to Wagga.
Week 28	41k - Enjoyed the Grammar XC race. Weight 73.0kg. 206km last 4 weeks.

Date	Kms	Comments
Mon 12 Jul	10	4.30pm. Wagga - Out/back Meadow St to Lake Rd, Lloyds Lane in 43:55 (22:13/21:42). Sore right shin on the way out, loosening the shoe lace helped. Strong run, felt OK.
Tue 13 Jul	12	5.00pm. Trail and road to Calwell, Duggan St easy in 58:18 (4:51/km). Easy, felt OK except a little tired. Hamstring and shin no problem but not 100% better.
Wed 14 Jul	12	Track, Calwell. With David Gates - 1 x 1000m and 2 x 600m with jog/walk recoveries in 6 minutes. 3:35.6, 2:04.9, 2:04.2. Legs OK. Very tired from the early morning/work day. At 7.00pm, 3 x 500m swim in 10:42, 10:33, 11:09. Felt very good.
Thu 15 Jul	9.5	5.00pm. Easy with David around Tuggeranong hill in 47:43 (5:01/km). Quite tired and a niggly hamstring, not moving smoothly. Need to get back to my own training.
Fri 16 Jul	nil	Rest day. Fly to Coolangatta (Gold Coast). Picked up new heart rate monitor from Bruce.
Sat 17 Jul	6	3.00pm. Mermaid Beach - easy run with Bruce to Jupiters Casino and back. Felt tired, no energy and the right hamstring was tight. Ave heart rate about 140 for the 30 minutes.
Sun 18 Jul	22.5	7.00am. Race: JAL Gold Coast Half Marathon 21.1k - 589th in 90:05 (4:16/km). Started fast, 4:00 at 1k. Had to back off due to discomfort from the right hamstring. Good conditions except for a headwind in the last 5km. 5k splits: 20:14, 21:25 (41:39), 21:41, 22:20 + 4:25.
Week 29	72k - Enjoyed the Gold Coast except for the hammy. Weight 73.0kg.
Mon 19 Jul	nil	Rest day. Gold Coast, visit to Movieworld. Hamstring similar symptoms to post Sydney Half Marathon. Can't walk normally or pull leg through. Steve Moneghetti's 5k splits: 14:21, 14:35, 14:35, 15:13.
Tue 20 Jul	nil	Rest day. Visit to Seaworld. Hamstring improved.
Wed 21 Jul	nil	Rest day. Flying back to Canberra. Total airfare cost was $626.
Thu 22 Jul	nil	Rest day. Hamstring feels almost normal when walking.
Fri 23 Jul	nil	Rest day. Swam 1000m at Tuggeranong pool as 2 x 500m in under 11 minutes each. Felt strong.
Sat 24 Jul	nil	AM - Brisk walk for 1 hour. Heart rate about 90 and 130 at the top of Mt Tuggeranong. At 7.00pm, swim 2 x 500m at Erindale 25m pool in 10:47, 10:53.
Sun 25 Jul	4.5	9.00am. Race: Vets' Handicap at Fadden Pines - 19:13 (4:16/km). In rain, very wet shoes. Felt OK although didn't push hard. Hamstring no problem. Splits: 4:23, 4:02, 4:01, 4:29, 2:17. Encouraging.
Week 30	4k - Recovery week for the hamstring. Weight 73.0kg.
Mon 26 Jul	nil	Rest day. Late finish at work. Tired.
Tue 27 Jul	10	4.30pm. Out/back to Banks in 45:23 (4:32/km), running strongly. Pushing for a good time, first use of the HRM. Average heart rate 156, max 163. Felt like 90% effort. Have lost form. Hamstring good but not 100% right. RS 708.
Wed 28 Jul	12.5	3.00pm. Steady pace, easier than yesterday in 59:56 (4:48/km). Hamstring OK. AHR 150. RS 720. Massage at LeBonds.
Thu 29 Jul	2	5.00pm. Walk/run incl 5 x up steps. Max HR 164. Earlier at 3.00pm in Tuggeranong pool, swam 1000m continuous in under 22 minutes.
Fri 30 Jul	6	4.00pm. Track, Calwell. 5 x 300m with 100m walk recoveries in 1:12. Times: 57.1, 57.4, 56.7, 58.6, 57.8. Max HR 171, recovering to 108 after the first to 134 after the 4th.
Sat 31 Jul	15	2.00pm. Race: CCC - Powerhouse 10k - 86th in 41:21 (4:08/km). Strong headwind on the way out, faded after 3k in 11:57. 5k splits 20:37/20:43. Ave HR 164. RS 678. Gerard Ryan 1st in 31:03, Brian Wenn 36:57, Amanda Carey 38:07.
Sun 1 Aug	16 6	9.00am. Vets' Pack Run - McInnes '10' mile in 75 minutes (4:41/km). Started easy, then hard to 50 minutes, tired last 10 minutes. Ave HR 152. RS 710. Felt OK, legs good. 4.00pm. Steps trail run easy with David in 30 minutes. Legs (hamstring) felt great. Tired.
Week 31	67k - Happy the hamstring is going well. Weight 73.0kg.
Mon 2 Aug	nil	Motorcycle accident on the CBX 250 riding to work (hit a kangaroo). Bruising and a sore right foot.
Tue 3 Aug	nil	Rest day.
Wed 4 Aug	nil	Rest day. Swam 1000m at Tuggeranong pool as 2 x 500m in 11:29 and 11:27.
Thu 5 Aug	nil	Rest day.
Fri 6 Aug	nil	Rest day. At 2.30pm, swam 1000m at Tuggeranong in 22:18. Felt OK. About 30 secs rest at 500m. Even paced.
Sat 7 Aug	nil	Rest day.
Sun 8 Aug	nil	Rest day.
Week 32	0k - Will miss City to Surf due to the accident. Weight 73.0kg. 143km last 4 weeks.

Date	Kms	Comments
Mon 9 Aug	nil	Rest day.
Tue 10 Aug	nil	Rest day. Swam about 1300m in the Erindale pool at 3.00pm. Quiet. Felt good.
Wed 11 Aug	nil	Rest day.
Thu 12 Aug	nil	Rest day. Sick with a cold/flu!
Fri 13 Aug	nil	Rest day.
Sat 14 Aug	nil	Rest day.
Sun 15 Aug	nil	Rest day. 6.00pm swim of about 1300m at Erindale. Felt OK. Hamstring felt a little sore in the morning.
Week 33	0k - Not a good week. Weight 73.0kg.
Mon 16 Aug	nil	Rest day.
Tue 17 Aug	nil	Rest day.
Wed 18 Aug	nil	Rest day. 4.00pm, swam about 1200m steady and easy in the Tuggeranong 25m pool, continuous in about 27 minutes.
Thu 19 Aug	4.7	4.45pm. Track, Calwell. Steady laps on the track with Kevin Bonnett in 22 minutes. Breathing hard, ave HR 155. Hamstring a little niggly but not too painful.
Fri 20 Aug	nil	Rest day.
Sat 21 Aug	nil	Rest day. At 7.00pm, swam about 1300m at Erindale non stop in 30 minutes. Felt strong.
Sun 22 Aug	6.6	9.00am. Race: Vets' Cross Country Championships. DNF after 2 laps - 3.33k in 31:12 (4:42/km) @ AHR 164 (91%). Struggling with a very sore left calf. Hamstring was no problem and the foot was great! RS 771.
Week 34	11k - Happy to be back running. Weight 73.0kg.
Mon 23 Aug	nil	Rest day. Late finish at work.
Tue 24 Aug	5	4.00pm. Track, Calwell. Steady even paced jog in 25:54 (5:10/km) @ AHR 142 (78%). Could notice the right hamstring, but OK. Slow! RS 736.
Wed 25 Aug	6	4.00pm. Steps trail run strong effort but slow in 28:02 (4:40/km) @ AHR 151 (83%). Stopped to chat to Bob Barb at half way. Hamstring and foot no problems at all! RS 705.
Thu 26 Aug	7	Track, Calwell. 10 x 300m with 100m slow walk recoveries. Averaged 67 secs (3:44/km). Felt OK. Steady pace, hamstring no problem at all. Average HR 144.
Fri 27 Aug	nil	Rest day. 4.30pm, swam 1100m non-stop at Tuggeranong pool. Felt strong. ECG test results, all clear.
Sat 28 Aug	12	1.15pm. Race: CCC - Brown Trig 6.5k - 21st in 30:16 (4:39/km) @ AHR 164 (91%). New course. Ran strongly at 95% effort. Legs felt good but lacking fitness. Krishna Stanton 1st in 24:14! David Gates 26:47, Charlie 26:50 and Jimmy 29:13. RS 763.
Sun 29 Aug	7	9.00am. Race: Vets' Mt Ainslie 4.5k Handicap - 38th in 18:33 (4:07/km) @ AHR 168 (93%). Warm-up 2.5k. Late to the start line. Full effort but tired from yesterday. RS 693.
Week 35	37k - Comeback going well. Weight 73.0kg.
Mon 30 Aug	8.5	4.30pm. Conder trail run out/back in 40:18 (4:44/km) @ AHR 144 (80%). Generally tired but ran strongly. Hamstring no problem. Should run to a max HR of 145 on these runs. RS 683.
Tue 31 Aug	12.5	Theodore fire trail out/back in 59:30 (4:46/km). Steady effort, strong coming back. 30:00/29:30. A little tired. Earlier at 1.00pm, swim 1000m as 2 x 500m in 11:02 and 11:12 at Tuggeranong pool.
Wed 1 Sep	14.7	New Lanyon course (slightly easier and flatter) in 69:00 (4:42/km) @ AHR 149 (82%). Steady run, easy but not slow. Felt good but tired last 15 minutes. Hamstring OK. RS 700.
Thu 2 Sep	nil	Rest day. Tired.
Fri 3 Sep	15	2.00pm.Out/back first part of Mt Rob Roy then high plains road to gate in 77:01 (5:08/km) @ AHR 138 (76%). Walked the steep part. Tired legs. RS 708.
Sat 4 Sep	3	2.00pm. Race: CCC - Carillon 3k XC Relays - 113th fastest time in 11:49 (3:56/km) @ AHR 165 (91%). 1st leg for SCT C Team chasing Jim White and Al Williams. Good result considering no warm-up and yesterday's run. Gerard Ryan 8:44 1st, Susan Hobson 10:04, David Gates 11:01, Charlie Modrak 11:24, Jim White 12:07. RS 649.
Sun 5 Sep	16 6	8.00am. Stromlo - McInnes '10' Mile with Mick Horan and Ted Harrison in 79:12 (4:57/km) @ AHR 142 (78%). Felt Ok although the left calf was sore and right hamstring tired last 2k. RS 703. 5.00pm. Easy local run with David Gates in 32 minutes. Tired. Left calf tight. Hammy OK.
Week 36	75k - Good week. Build up gradually! Weight 73.0kg. 123km last 4 weeks.

Date	Kms	Comments
Mon 6 Sep	nil	Rest day. Swim 1000m in Tuggeranong 50m pool in 22:23, no stops. Felt good and strong, esp second 500m.
Tue 7 Sep	9	1.00pm. Interval session, bike path Calwell to Isabella Plains. 4 x 1000m in 3:47, 3:43, 3:49, 3:50 (Average 3:47.2). 2 minutes walk recoveries. Ave HR during about 155, Max HR 169. Felt good but left calf a little 'tired' and hamstring during last bit of the warm-down.
Wed 8 Sep	14.7	1.00pm. Lanyon run out/back in 66:02 (4:29/km) @ AHR 153 (85%). Felt OK, running strongly for a good time. Tough last 4km. Hamstring tender. Later, swam about 1000m in Tuggeranong pool (crowded) in 23:30.
Thu 9 Sep	8	4.00pm. Brian's trail run 'up' in 37:00 (4:38/km) @ AHR 147 (81%). Wet, cold and windy. Steady, fairly easy with 'light' movement. Legs felt great. No problems. RS 680.
Fri 10 Sep	10	5.00pm. Local run to Calwell via the track with David in 48:30 (4:51/km) @ AHR 137 (76%). Easy, slight hamstring niggle. RS 664.
Sat 11 Sep	8.5 7	9.00am. Conder run out/back in 37:22 (4:24/km). Fast tempo, legs felt great. 2.00pm. Race: Interclub, Chapman grass track - 3000m in 11:51.0 (3:57/km) @ AHR 157 (87%). Track slow. Also the 4k fun run in 16:40 steady. Tired. Hammy sore. RS 620.
Sun 12 Sep	16 6	7.30am. Stromlo - McInnes '10' with Mick H, Bob Barb, Steve in 76:40 (4:47/km). Steady strong run. Felt OK. Hammy a little sore. 5.00pm. Easy local run with David Gates.
Week 37	79k - A week heading in the right direction. Weight 73.0kg.
Mon 13 Sep	nil	Rest day. Hamstring sore. The weekend and all last week was too hard.
Tue 14 Sep	8.5	5.30pm. With David on the fire trail to Calwell easy in 40:40. Hamstring OK after warming up. Need to return to a progressive training build-up over 3 months and 2 easy days between hard days! Earlier at 3.00pm, swam 1000m at Tuggeranong pool steady in about 24 minutes.
Wed 15 Sep	8.5	3.00pm. Same run as yesterday out/back to end of Hollway St, Calwell Hill in 37:13 (4:23/km). Hammy OK, but generally tired.
Thu 16 Sep	5.5	Track, Calwell. Steady run for 23:40 (4:18/km) @ AHR 149 (82%). Timed a 1000m split of 4:20. Felt OK, legs good. RS 641.
Fri 17 Sep	9	5.30pm. Steady run with David, building speed towards the end. 43:30. Hamstring OK but generally tired. Wet and cold.
Sat 18 Sep	nil	Rest day.
Sun 19 Sep	12	9.00am. Race: Canberra Times 10k Fun Run - 218th in 39:55 (3:59/km). Good conditions. Pleased considering previous weeks of training. With and ahead of Maryann Busteed. Didn't fade much. Legs good. Shaun Creighton 30:12 1st, Susan Hobson 33:40. Bruce 36:59. Splits: 3:50, 3:50, 3:56, 4:11, 4:10 (19:57), 4:09, 3:54, 4:07, 4:01, 3:47. At 5.00pm, swam 1000m at Erindale in 23:01.
Week 38	43k - Happy to break 40 in the Canberra Times. Weight 73.0kg.
Mon 20 Sep	nil	Rest day. Late day at work.
Tue 21 Sep	12.5	5.00pm. Theodore fire trail out/back in 58:37 (4:41/km) @ AHR 149 (82%). High HR before starting. Ran after a nap, fairly strong. Legs OK, but tired. RS 699.
Wed 22 Sep	nil	Rest day. Late finish at work.
Thu 23 Sep	9	4.30pm. Track, Calwell. 3k warm-up. 10 x 400m with 2:10 walk/jog recoveries. 82.6, 84.2, 82.7, 82.0, 82.8, 79.7, 77.6, 78.2, 78.5, 78.1. Ran the last 5 barefoot. Felt OK. Good conditions. High HR of 169.
Fri 24 Sep	5	5.00pm. Easy run on the fire trail with David in 25 minutes after a long work day. Tired. Hamstring niggly.
Sat 25 Sep	9	7.00am. Easy local run with David for 45 minutes. Legs good. Felt fresh. At 7pm, swam 1600m continous in the Erindale 25m pool.
Sun 26 Sep	10 4	7.00am. Easy run with David to south Gordon and back. Warm. 9.30am. Race: Vets' Handicap Forest Drive, Stromlo - 4k in 16:05 (4:01/km) @ AHR 162 (90%). Ran hard, felt tired during the first 2k. Splits: 4:10, 4:29, 3:51, 3:33. RS 651.
Week 39	49k - Recovery week from the Canberra Times 10k. Weight 73.0kg.
Mon 27 Sep	nil	Rest day. Late finish at work.
Tue 28 Sep	12.5	5.00pm. Theodore fire trail out/back in 55:57 (4:28/km) @ AHR 152 (84%). Running for a fast time (tempo). Felt tired so a good effort. Hamstring improved during the run. RS 681.
Wed 29 Sep	12	5.00pm. Easy fire trail run with David in 61 minutes. Legs felt good.
Thu 30 Sep	10	4.30pm. Track, Calwell. 5k warm-up with David. 8 x 400m with 2 minute jog/walk recoveries. 83.3, 80.4, 78.9, 78.5, 81.9, 79.2, 76.8, 77.4. Last 3 barefoot. Felt OK, a little tired. Max HR 171 (95%).
Fri 1 Oct	8.5	4.00pm. Conder run clockwise in 37:15 (4:23/km). Fast and relaxed. Slowed the last 2k.
Sat 2 Oct	10	11.00am. Steady run with David to Conder and back in 50 minutes. Legs felt good. AHR 137. At 7.00pm, swam 1700m at Erindale 25m pool continuous. Felt good.
Sun 3 Oct	14	7.30am. Easy run with David to the high trail west of Gordon in 70:05 (5:00/km). Tired but legs and hamstring felt OK.
Week 40	67k - OK week but need more mileage. Weight 73.0kg. 238km last 4 weeks.

Date	Kms	Comments
Mon 4 Oct	10	8.00am. Race: Sri Chinmoy 10k - 44:27 (4:27/km). Steady run, no warm-up. Slowed last 3k including 2 short walks. 21:22/23:05.
Tue 5 Oct	nil	Rest day. Late finish at work.
Wed 6 Oct	14.7	4.00pm. Lanyon run out/back in 63:45 (4:20/km) @ AHR 157 (87%). Strong tempo for a good time. Legs great but felt tired last 15 minutes. RS 680.
Thu 7 Oct	7	5.30pm. Track, Calwell. After a tiring work day. 8 x 300m with 300m jog/walk recoveries in 2:55. Times: 58.9, 59.3, 57.8, 57.5, 58.6, 57.3, 58.9, 58.5. Steady efforts, a little ahead of David. Legs great.
Fri 8 Oct	8.5	5.00pm. Hollway Street out/back in 37:30 (4:25/km) running strongly. Tired but hamstring good.
Sat 9 Oct	9	9.30am. Race: Interclub - Kambah No.3 Oval grass track. 800m in 2:31.0. (72/79). 400m in 75.0. Then 4 laps of sprinting straights and jogging the bends. 4k fun run in 19:39, felt good. Max HR in the 800m was 169.
Sun 10 Oct	16	7.30am. Local run to Lanyon and back plus Tharwa Rd with David in 75:38 (4:44/km). Easy, quite tired from yesterday's racing. Hammy tight towards the fnish.
Week 41	65k - OK 800m race. Weight 73.0kg.
Mon 11 Oct	nil	Rest day. Late finish at work.
Tue 12 Oct	7	4.30pm. Track, Calwell. 10 x 200m with 200m jog/walk recoveries in 2 minutes. 34.6, 34.0, 33.3, 32.8, 33.1, 33.5, 33.4, 33.4, 34.3, 34.2. Averaged 33.7. Legs good and loose. Not flat out. Cool and windy.
Wed 13 Oct	17	11.00am. Stromlo. Geoff's Corkwoods run in 74:36 (4:23/km) @ AHR 155 (86%). Running strongly for time, esp the second half. Legs good but a little tired. 38:27 at the Corkwoods gate. RS 679.
Thu 14 Oct	10	4.30pm. Track, Calwell. With Brian Wenn. 8 x 400m with 400m jog recoveries in 3 minutes. 75.2, 75.0, 78.8, 76.3, 73.9, 77.6, 74.7, 77.1. Averaged 76.1. Ran barefoot. Good conditions. Felt great.
Fri 15 Oct	8.5	5.00pm. Conder trail run easy in 40:30 (4:46/km). Legs good and loose but tired. In the morning, swam 1000m in 21:31 and 500m at Tuggeranong in 10:42. Amazing swim, felt good.
Sat 16 Oct	8	2.00pm. Race: Interclub - 1500m, 9th in 4:55.7. Ran hard, didn't feel fresh. Good race with Ian McKenzie. Also the 4k fun run in 15:15 (3:49/km). Hamstring good.
Sun 17 Oct	10	9.00am. Race: 3 Peaks Relay - 1st leg for SCT 'B' - 8k in 38:38 (4:50/km) @ AHR 163 (91%). Tired on the uphills, ran well down Mt Majura. Legs OK. High HR of 170. At 7.00pm, swam approx 1500m at Erindale continuous. RS 787.
Week 42	60k - OK 1500m and 4k fun run. Weight 73.0kg.
Mon 18 Oct	6	8.00am. Steps run easy and slow in 39:06 (4:51/km). Quads sore from yesterday's downhills. Hamstring good. Sore throat.
Tue 19 Oct	4	4.30pm. Track, Calwell. Just the warm-up jog with Kevin and Bob easy. Quads still sore. Very sore throat.
Wed 20 Oct	nil	Rest day. Sick.
Thu 21 Oct	8.5 7	12.05pm. Conder trail run easy in 39:30 (4:39/km) @ AHR 153 (85%). Good legs but not over the sore throat. RS 711. 4.30pm. Track, Calwell. 5 x 400m with 400m jog recoveries in 3 mins. 72.8, 77.2, 75.5, 73.9, 75.2. Ave 74.9. Barefoot running with Brian Wenn.
Fri 22 Oct	8	5.30pm. Brian's run easy in 37:24. Hammy sore in the latter stages.
Sat 23 Oct	14.7 4	10.30am. Lanyon out/back steady in 64:47 (4:24/km). Legs great. A little tired. Still not 100% well. 4.00pm. Race: Interclub - 4k fun run steady in 15:58 (4:00/km). Felt OK.
Sun 24 Oct	8.3	1.00pm. Conder trail run easy, low HR in 39:58 (4:49/km) @ AHR 137 (76%). Still quite tired. Not 100% over the sore throat. RS 660.
Week 43	60k - Ordinary week but a good track session. Weight 73kg.
Mon 25 Oct	nil	Rest day. At 6pm, swam 1000m in about 25 minutes at Tuggeranong. Felt easy. Health improving and feeling better.
Tue 26 Oct	8.5 6	1.00pm. Conder run in 36:27 (4:17/km). Strong middle and final hill. Breathing and hammy great. 4 secs off best time. 4.30pm. Track, Calwell. With Brian Wenn. 8 x 200m with 3 minute jog/walk recoveries. 32.2, 31.7, 31.7, 32.2, 32.6, 32.8, 33.6, 33.2. Average 32.5. Ave HR 166, recovering to 120-127 between 200s.
Wed 27 Oct	16	5.00pm. Stromlo - Corkwoods run but 1k loop missing in 76:30 (4:47/km). Very tired from early so ran easy. Tough. Earlier at 3.30pm, swam 1000m at Tuggeranong in 21:28, a PB for 1k.
Thu 28 Oct	6	4.30pm. Track, Calwell. 6 x 400m with 2:30 jog/walk recoveries. 78.4, 78.8, 75.5, 81.3, 76.9, 80.1. Average 78.5. Hard. Still very tired from Tues and Weds. Sore left groin and right hammy. Not flat out.
Fri 29 Oct	5	4.00pm. Bike LBG West Basin fast at 26.8 kph. Then out/back run to Stromlo easy in 23:15 (4:39/km) @ AHR 136 (76%). Left groin sore early but OK later after warming up. RS 632.
Sat 30 Oct	5	2.00pm. Race: Interclub - 1500m in 4:59.6. Laps of 77, 77, 85, 59 (300m). Also the 2000m Steeplechase steady in 7:45.6. Felt OK.
Sun 31 Oct	20	11.00am. Stromlo - long run steady in 95:24 (4:45/km) @ AHR 142 (79%). Legs good, but a little tired from yesterday. Ran the Central Six course then the big hill to the river and half jogalong. RS 675.
Week 44	66k - OK 1500m and 2k Steeplechase. Weight 73.0kg. 251km last 4 weeks.

Date	Kms	Comments
Mon 1 Nov	9	6.00pm. Slow easy trail recovery run in 43:40. New 'Y' course, double out/back. Calves very sore. Hamstring good but generally tired. Late finish at work.
Tue 2 Nov	7	Track, Calwell. With Brian Wenn and Kevin Bonnett. 8 x 200m with 200m jog/walks in 2 minutes. Kevin running 400s. 34.4, 34.2, 33.8, 34.1, 33.7, 34.4, 34.3, 34.4. Average 34.2. Track damp. Wearing training shoes. Felt OK.
Wed 3 Nov	14.7	4.00pm. Lanyon run out/back in 65:35 (4:28/km) @ AHR 143 (79%). Negative split. Legs good (due to the easier session yesterday?). RS 639.
Thu 4 Nov	5 7	5.00pm. Out/back fire trail easy in 23 minutes. Legs felt good. 7.15pm. Race: Vets' 1500m - 7th in 5:03.1. Started too fast and lost motivation. Laps: 72, 79, 90, 63.1 (300m). Not as hard as last Saturday's 1500m. 4.5k warm-down with Brian Wenn.
Fri 5 Nov	8	Brian's trail run slow and easy in 40:12. Quite tired from a long work day.
Sat 6 Nov	4.5	2.00pm. Race: Interclub - 800m in 2:24.5. Slow first lap then slowed again on last turn by a slowing James Bromhead. Also, 3000m in 10:52.8 (3:38/km) @ AHR 165 (92%). Good race with Miriam Bankovsky, 3:27 at 1000m. Tough conditions. RS 598.
Sun 7 Nov	19	'Great Train Challenge' (SCT club event). With Brian Wenn to Tuggers Station, Tisseys Crossing, back on Monaro Hwy in 88:30 (4:40/km). Felt good. HR around 145.
Week 45	74k - Good week and 800m race. Weight 73.0kg.
Mon 8 Nov	nil	Rest day. Late finish at work.
Tue 9 Nov	7	4.30pm. Track, Calwell. With Brian Wenn and Bob Barb. 8 x 300m with 2 minute walk recoveries. 52.4, 51.3, 51.0, 51.6, 51.9, 53.7, 54.6, 54.6. Average 52.6 (2:55/km pace). Felt OK but it was tough. A little too fast.
Wed 10 Nov	17	5.30pm. Stromlo - Corkwoods Geoff Moore run in 74:52 (4:24/km) @ AHR 149 (83%). Steady early then strong, fast on the flats and downs, easy on the ups. 38:12 at the Corkwoods gate. Good run. RS 656.
Thu 11 Nov	7	7.00pm. Race: Vets' Track - 200m in 29.6 (PB by 0.2 secs). Etonic shoes. Also, 400m in 65.3. Not fresh at all. No speed. Also did the High Jump in 1.45m.
Fri 12 Nov	8.5	Conder trail run steady in 39:55 (4:42/km). Legs OK but easy on the uphill sections.
Sat 13 Nov	10	2.00pm. Race: Interclub - 1500m, 6th C-Grade in 4:49.1. Felt comfortable, trailing James Bromhead all the way. Finished ahead of Brian Wenn! Laps of 76, 78 (2:34), 77, 58 (300m). Also the 2000m Steeplechase easy in 7:55.0. 2k warm-up, 5k warm-down.
Sun 14 Nov	18	9.00am. Stromlo - Steady Vets' Pack Run with Brian Wenn and Bob Barb in 84:12 (4:41/km) @ AHR 154 (86%). Quite a strong second half, hills were tough. RS 721.
Week 46	67k - Happy to be sub-4:50 in the 1500m race! Weight 73.0kg.
Mon 15 Nov	6	6.30pm. Steps trail run easy in 29:48. After a long work day. Quite tired. OK except for a slight right hamstring niggle last 10 minutes.
Tue 16 Nov	8	4.30pm. Track, Calwell. With Brian Wenn. 4 x 400m, 3 x 300m, 3 x 200m with 2 min jog/walk recoveries and 3 minutes between sets. 73.8, 75.1, 72.4, 72.9 - 54.6, 53.3, 53.5 - 33.7, 33.5, 32.7. Tough session but felt OK. Not flat out.
Wed 17 Nov	17	4.30pm. Stromlo. Geoff Moore's Corkwoods 17k in 76:15 (4:29/km). Felt OK, easy to strong on flats and downs, slow on the up hills. Legs good but a little tired. Saw Derek Froude and Barbara Moore running.
Thu 18 Nov	8	Track, AIS Bruce. 40 minutes warm-up on trails steady then some laps. 4 x 100m strides. Felt OK but not race fresh.
Fri 19 Nov	8	6.00pm. Track, Calwell. 4k warm-up then 10 x 200m with 200m jog recoveries in 1:34. 36.3, 36.1, 35.9, 35.8, 36.0, 35.0, 37.0, 34.9, 34.3, 36.2. Average 35.8. Steady pace. Earlier at 1pm, swam 1000m continous, faster last 300m.
Sat 20 Nov	6 4	11.00am. Steps run slow and easy in 29:59. 4.00pm. Race: Interclub 4k Fun Run - 14:35 (3:39/km). Splits of 3:29, 3:43, 3:47, 3:36. Ran hard although tired. No warm-up.
Sun 21 Nov	18	Lake Ginninderra long run in 83:15 (4:37/km). While watching the Sails Triathlon, part of the bike course and 2 laps of the run course. Ran strongly, felt good.
Week 47	75k - Good week and 4k race. Weight 73.0kg.
Mon 22 Nov	nil	5.00pm. Swam 1000m in 25 minutes at the Tuggeranong 25m pool. Felt OK although tired from work.
Tue 23 Nov	7	Track, Calwell. With Brian Wenn. OK conditions. 1000m in 3:19, 800m in 2:37, 600m in 1:59, 400m in 72.3, 200m in 32.8. Jog/walk recoveries in 2 minutes. Felt OK although the 800 and 600 were hard. Legs good. Speed OK.
Wed 24 Nov	20	5.30pm. Long run after a long work day. Easy Theodore fire trail incl summit of Mt Tuggers and Conder trails at 5:00/km average pace. High HR of 160.
Thu 25 Nov	9.5	7.00pm. Race: Vets' Track. 1500m pacing Jim Tucker in 5:08.4. Slow through 800 in 2:51 but a fast last 700m and last 400m in 75 secs. 4.5k warm-down with Geoff Moore. Also ran 500m of the A-Grade 1500m race in 1:29. Also, 5-lap Spiral Handicap (2,040m) 11th in 7:13.1 (3:32/km) incl 2 jogs.
Fri 26 Nov	8	6.00pm. Easy local trails including part of the new Conder track in 39:30. Earlier swam 3 x 400m at Tuggeranong in 8:28, 8:35, 8:50. Felt OK.
Sat 27 Nov	6 6	11.00am. Steps trail run down, easy in 30:50. 2.00pm. Race: Interclub - 1500m in 4:59.2. Also, 400m Hurdles in 76.2, 1500m Walk in 9:09.6, 2000m Steeplechase in 7:54.9, High Jump 1.50m and Discus 18.40m.
Sun 28 Nov	9	9.00pm. Race: Vets' Handicap Lake Ginninderra 3.3k - 11:56 (3:37/km). Ran strongly. Tired after yesterday's racing so didn't give it everything.
Week 48	65k - Enjoyed the racing this week. Weight 73.0kg. 281km last 4 weeks.

Date	Kms	Comments
Mon 29 Nov	17	6.00pm. To Lanyon Homestead gate then the high trail above Gordon, back via Conder in 79:30 (4:40/km). Felt good. Striding out on the flats and walked the steep hills. No problems.
Tue 30 Nov	8	4.30pm. Track, Calwell with Brian Wenn. 8 x 300m in 2 sets of 4 - 2 minute slow walk recoveries and 5 minutes between sets. 53.9, 53.9, 54.1, 55.7 - 54.6, 53.3, 52.8, 52.8. Average 53.9. Earlier at 12.30pm swam 1200m at Tuggeranong pool.
Wed 1 Dec	8	5.30pm. Very easy out/back on the Conder fire trail in 42:24 (5:18/km). Very tired. Hot at 34C.
Thu 2 Dec	6	8.00pm. Race: Vets' Track - A-Grade 3000m, 19th in 10:16.4 (3:25/km). Ran barefoot. Conditions OK, cool but windy. Splits: 3:16, 3:32, 3:28. Last lap in 80 secs. Felt OK but lost concentration in the 2nd km, probably started too fast for fitness level. Elaine Cooper 1st lady in 9:58.
Fri 3 Dec	10	5.00pm. New out/back Conder fire trail steady medium effort in 46:20. Even split out/back.
Sat 4 Dec	24 5	7.00am. Stromlo with Nigel Coldrick. Deek's run via Pipe Flat to Uriarra and Mt Stromlo in 1:56:46 (:52/km). Steady, legs tired but breathing good. 6.00pm. Race: Parliament House Relays 10 x 1637m. Ran 2 legs, first for SCT in 5:42 and second for Vets in 5:43 (3:29/km pace).
Sun 5 Dec	16	8.00am. Stromlo with Kevin Bonnett and Geoff Monro following the AIS pack the first few kms (Simon Doyle, Deek, Andy Lloyd, Rod Higgins, Carolyn Schuwalow, Sue Hobson etc). They were running 4 minute km pace after the first easy 2k. We took short-cuts and finished in 71:45 (4:29/km). Evening swim, 1200m at Tuggeranong.
Week 49	94k - Good 3000m but can run faster! Weight 73.0kg.
Mon 6 Dec	nil	Rest day. Late finish at work.
Tue 7 Dec	7	4.30pm. Track, Calwell with Brian Wenn. 10 x 200m in 2 sets with 2 minute jog/walk recoveries and 5 minutes between sets. 31.6, 31.0, 32.1, 31.8, 32.2 - 33.0, 32.5, 31.6, 31.7, 32.3. Average 32.0.
Wed 8 Dec	20	Steady easy run to Gordon Ridge and back in 95:30 (4:47/km) @ AHR 138 (77%). Quite strong for the first hour then faded. RS 659.
Thu 9 Dec	nil	Rest day. Swim after work for 30 minutes at Tuggeranong pool.
Fri 10 Dec	nil	Rest day.
Sat 11 Dec	9 5	7.00am. Conder fire trail out/back in 40:26 (4:30/km). Steady, good pace on the flats. 4.00pm. Race: GIO 'Mini' Triathlon. My first triathlon! 400m swim, 18k bike, 5k run. 1:09:27. Splits: 9:46, 39:51, 19:48. Mid-pack in the swim, slow bike with a headwind, good run passing about 30 runners.
Sun 12 Dec	12 10	9.30am. Stromlo after work. With Brian McGlynn, steady run in 55:47 (4:40/km). Quite tired from yesterday's race. 5.00pm. New lap of Tuggeranong Hill trails easy in 48 minutes.
Week 50	63k - Enjoyed the triathlon but I need a new bike. Weight 73.0kg.
Mon 13 Dec	6	7.30pm. Steps run 'down' in 25:54 (4:19/km) a course PB? Quite strong running but not flat out. Felt OK even after a long work day.
Tue 14 Dec	11	4.30pm. Track, Calwell. Warm-up to the track and warm-down home. 6 x 500m controlled with 300m jog/walk recoveries. 1:44.9, 1:42.6, 1:42.4, 1:40.9, 1:45.7, 1:43.4. Average 1:43.3 (3:27/km). Barefoot on a wet track.
Wed 15 Dec	8.5	6.00pm. Conder run clockwise in 37:16 (4:23/km). Ran strongly and felt OK although tired.
Thu 16 Dec	nil	Rest day. Very late finish at work.
Fri 17 Dec	nil	Rest day. Very late finish at work.
Sat 18 Dec	25.5	8.00am. Local trails - Theodore, Lanyon, Conder, Banks in 2:03:30 (4:50/km) @ AHR 144 (80%). Steady run, felt OK, no problems. RS 696.
Sun 19 Dec	nil	Rest day. Working then Christmas Party.
Week 51	51k - Not great, busy with work. Weight 74.0kg.
Mon 20 Dec	nil	Rest day. Long day at work.
Tue 21 Dec	21	Finished work early enough to run. Long, easy to Gordon Ridge and back in 1:43:40. Felt OK.
Wed 22 Dec	nil	Rest day. Late finish at work.
Thu 23 Dec	nil	Rest day. Late finish at work.
Fri 24 Dec	nil	Rest day. After work, swam 1500m at Tuggeranong pool as 5 x 300m. Strong swimming, 5:52 average.
Sat 25 Dec	5	Wagga - Easy trail run on Willans Hill with Anne in 25 minutes.
Sun 26 Dec	nil	Wagga - Rest day.
Week 52	26k - Work induced lack of running. Weight 74.0kg. 234km last 4 weeks.

Date	Kms	Comments
Mon 27 Dec	nil	Rest day.
Tue 28 Dec	nil	Rest day. After driving back from Wagga, swam 1500m at Tuggeranong as 5 x 300m in 5:47, 5:54, 6:05, 6:06, 6:10. Felt OK.
Wed 29 Dec	23	Long run including Lanyon and Gordon Ridge in 1:50:36 (4:48/km) @ AHR 148 (82%). Quite strong running but tired last 3k. Have lost fitness. RS 710.
Thu 30 Dec	6 4	3.00pm. Steps trail run 'down' in 27:42 (4:37/km). Steady pace. Hot. 6.00pm. Race: Vets' Track Woden grass - 100m in 14.9, 400m in 72.9, 3000m in 11:14.0 (3:42, 3:48, 3:44). Quite tired.
Fri 31 Dec	nil	9.00am. 60k bike ride with Jim Tucker past Tharwa to Hunysuckle turn and back. Average speed 20 kph. Tired!
Sat 1 Jan	22	8.30am. Long run, Gordon Valley and Lanyon in 1:50:12 (5:00/km). Tired from early but legs fine with no injury niggles. At 7.00pm, swam 4 x 300m in Tuggeranong 25m pool in 5:39, 5:52, 5:57, 6:11.
Sun 2 Jan	18	8.00am. Stromlo with Kevin Bonnett, Geoff Monro, Graham Burke, Rob Johnson and Trent. Warm-up first 2k then 16k in 72:34. Very tired second half. 6.00pm, bike to Tuggeranong pool and swam 1500m in 31:30.
Week 53	73k - Last week of '93, bring on 1994! Weight 73.0kg.

The End - 3,211 km (60.6k per week)