How Ewen runs ... my running diary for 1999

Ewen's Running Diary - 1999

This page is my running diary from 1999, the year I turned 42. There were 136 days when I didn't run. Long work hours were a problem. Most 'rest days' were work related. Mileage for the year was 2,510 km - an average of just over 48 km per week (not enough to be able to race well).

My best results during 1999 were: 800m - 2:29.2, 1500m - 5:11.9, 3000m - 11:18.0, 5000m - 20:04.0, 3000m Steeplechase 12:22.0, 5k road - 19:49, 10k road - 41:15, Half Marathon - 96:55, ACT XC Champs 12k - 55:20, City to Surf 14k - 64:46.

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	9.5	Wagga - South to Red Hill Rd, up to ridge, bird park, north and back along ridge in 46:40 (4:54/km). Cooler, trying to run faster.
Tue 29 Dec	nil	Rest day.
Wed 30 Dec	10.3	6.00pm. Mt Tuggeranong lap reverse in 51:12 (5:00/km) with a 4:51 k split on the trail. Unfit - struggled! Hot.
Thu 31 Dec	nil	Rest day.
Fri 1 Jan	nil	Rest day.
Sat 2 Jan	nil	Rest day.
Sun 3 Jan	nil	Rest day.
Week 01	20k - Not a good week. Weight 75.0kg.
Mon 4 Jan	10.3	Mt Tuggeranong lap reverse in 52:37 (5:06/km) with a 4:52 k split on the trail. Hot again - 37 degrees.
Tue 5 Jan	8	7.00pm. Race: Interclub - 4k fun run in 17:21 (8:43/8:48). Hard, finishing just ahead of Keri V. Also 2000m Steeplechase (low heights) in 8:10.
Wed 6 Jan	6	Steps trail run (up) in 30:51 (5:12/km). Steady pace, good tempo. Not too bad.
Thu 7 Jan	8	Race: Vets' Track - 3000m Steeplechase in 13:20 (Jimmy ran 12:50). Also, 1500m race walk in 8:10 and 5-lap spiral in 8:10 racing Jim Tucker.
Fri 8 Jan	nil	Rest day. Raining.
Sat 9 Jan	4	Track, Calwell. 7 x 300m with Jim Tucker and Brian McGlynn - 65, 66, 66, 65, 63, 62, with 55 second 100m walk recoveries.
Sun 10 Jan	12.4	Stromlo - long run with David Gates and Gordon Nightingale. Part of the McGuiness 16 miler, steady pace in 62:00 (5:00/km). Achilles tight.
Week 02	48k - A better week. Weight 75.0kg.
Mon 11 Jan	6	Steps run trail (down) in 29:06 (4:51/km). Steady. Right achilles improved.
Tue 12 Jan	5	Race: Interclub. 200m in 31.3. 800m in 2:41.0. 3000m in 11:53.0. Tired! First lap in 800m 78s. Need rest and better training!
Wed 13 Jan	10.3	Mt Tuggeranong fire trail south at 5:00/km pace.
Thu 14 Jan	nil	Rest day. Achilles needs a day off.
Fri 15 Jan	8.2	Track, Calwell. 2 sets of 5 x 200m, 40 sec recoveries and 10 minutes rest between sets. 38.6, 37.8, 37.4, 38.7, 38.3 + 36.8, 38.0, 37.2, 38.2, 38.2.
Sat 16 Jan	4.2	Track, Calwell. Same session as Friday with Jim Tucker. Windy this evening. 39.7, 39.6, 38.0, 37.9, 38.0 + 37.5, 36.2, 37.9, 38.2, 37.6.
Sun 17 Jan	10.3	Mt Tuggeranong trail south in 56:30 (5:29/km). Slow running with sore legs and no energy.
Week 03	44k - Not a great week. Weight 75.0kg.
Mon 18 Jan	6	6.00pm. Steps run (up) in 33:12 (5:31/km). Still not feeling good. Easy run prior to the 5000m tomorrow.
Tue 19 Jan	7	8.30pm. Race: ACT 5000m Championships. 20:04.0 (4:01/km). Finished behind Kim Sainsbury but ahead of Jim W and Miriam M. Splits: 3:47, 3:56, 4:10, 4:15, 3:55.
Wed 20 Jan	nil	Rest day. Tired.
Thu 21 Jan	nil	Rest day. Late finish at work.
Fri 22 Jan	11	6.30pm. Track, Calwell. 5 x 600m with 4 minute recoveries. 2:05.2, 2:06.3, 2:06.2, 2:06.7, 2:05.7. About 3:30/km pace. Windy. Ran barefoot.
Sat 23 Jan	10.3	6.00pm. Mt Tugg fire trail south in 51:00 (5:00/km). Slow start then stronger with a 4:42 km split on the fire trail. Right heel sore early but a better run.
Sun 24 Jan	nil	Rest day. Invited to Joy and Mal's for a movie. Saw 'Rush Hour' (Jackie Chan movie).
Week 04	34k - Ordinary 5000m race. Weight 74.0kg. 146km last 4 weeks.

Date	Kms	Comments
Mon 25 Jan	nil	Rest day. Late finish at work.
Tue 26 Jan	4.7	Ran to and from Calwell, 24 minutes total (5:06/km). Felt OK. New Talent ID group training - Jane, Claire, Serena and Jason.
Wed 27 Jan	10	Bush run south in 50 minutes (5:00/km). Tired early but a strong middle and finish. Grass long.
Thu 28 Jan	7	Race: Vets Open Day. 800m in 2:40.0 (tough race). Also 1500m walk in 7:52 and 5-lap spiral handicap in about 7:50.
Fri 29 Jan	nil	Rest day. Late finish at work.
Sat 30 Jan	6	Race: Interclub - 1500m in 5:14.0. Not too bad. Also, 4k fun run in 16:13 (Caitlin H ran 14:59!).
Sun 31 Jan	17.6	Long bike path run to Lake Tuggeranong and Bonython in 86:03 (4:53/km). 3k split on bike path in 14:25.
Week 05	45k - OK 1500m race. Weight 74.0kg.
Mon 1 Feb	nil	Rest day.
Tue 2 Feb	7	6.00pm. Race: CCC - Summer Series Museum 4.5k in 19:01 (4:13/km). PB. Splits: 9:19 / 9:42. Finished just behind Jim White and ahead of Kim S.
Wed 3 Feb	10.3	Easy run around Mt Tuggeranong in 53:30 (5:12/km). No problems.
Thu 4 Feb	nil	Rest day.
Fri 5 Feb	nil	Rest day.
Sat 6 Feb	nil	Rest day. Canberra Athletics Grand Prix at Bruce.
Sun 7 Feb	13.7	Out/back from Questacon to Dunrossil Drive bike path in 68:24 (5:00/km). Steady run with Jim Tucker and Chris Pauling after watching the World Cross Country trials at Questacon.
Week 06	31k - Very ordinary week. Weight 75.0kg.
Mon 8 Feb	nil	Rest day.
Tue 9 Feb	7	6.00pm. Race: CCC - Summer Series Weston Park 4.3k. 52nd in 17:11 (4:00/km). Finished just behind Michelle W-P and Jim White.
Wed 10 Feb	6	Steps trail run (down) in 28:33 (4:48/km). Ran hard in lieu of a missed long run.
Thu 11 Feb	nil	Rest day. Late finish at work.
Fri 12 Feb	6	Steps trail run (up) in 27:54 (4:39/km). Ran hard with a 4:33 km split on the trail. Good session.
Sat 13 Feb	5.5	4.00pm. Race: Interclub - 800m in 2:29.2 finishing 3rd in Heat 7. Good run, just behind Tricia and ahead of Michelle. 71 sec first lap.
Sun 14 Feb	17.6	Bonython bike path run in 89:48 (5:06/km). Steady effort with a 14:55 split for measured 3k on the bike path. Slow last 4k into a headwind.
Week 07	42k - Poor mileage but an OK 800m race. Weight 75.0kg.
Mon 15 Feb	nil	Rest day.
Tue 16 Feb	8	6.00pm. Race: CCC - Summer Series Boathouse 5k in 20:41 (4:08/km). Splits: 10:31/10:10. Good race with Michelle, finishing ahead of Jim White.
Wed 17 Feb	17.6	Bonython bike path run (reverse) in 91:36 (5:12/km). Quite tired second half. Need these long runs!
Thu 18 Feb	nil	Rest day.
Fri 19 Feb	7.4	6.00pm. Race: Sri Chinmoy Joyathon Triathlon. 30th place. Swim 7:05, Bike 13:11, Run 8:28 for 28:45 finish time. Missed swim start.
Sat 20 Feb	nil	Rest day. Travel to Sydney for the Athletics Grand Prix. Kelly Roberts won the 800m with a PB of 2:06.2.
Sun 21 Feb	13	From Chatswood Golf Club to Lane Cove River Park then Rotary 400m grass track. Ran 400m in 68.9, 300m in 53.4, 200m in 32.2 and 100m in 15.8. Felt good.
Week 08	46k - A slightly better week. Weight 74.0kg. 164km last 4 weeks.

Date	Kms	Comments
Mon 22 Feb	8.5	Very slow run around Mt Tugg in 45:42 (5:24/km). No energy at all. Legs sore. Felt terrible.
Tue 23 Feb	9.8	6.00pm. Race: CCC - Summer Series, Ginninderra 7.1k. 40th in 29:41 (4:11/km). Good start but slowed and ran with Michelle. Not feeling good.
Wed 24 Feb	17.6	Bonython run (reverse) in 88:48 (5:03/km). Quite strong, feeling good. 15:15 3k split on the bike path uphill.
Thu 25 Feb	5	Track, Calwell. 11 x 300m with approx 1:40 walking recoveries. 65.2, 60.7, 57.6, 58.8, 57.7, 57.9, 55.3, 59.5, 58.1, 57.6, 59.8.
Fri 26 Feb	12	Started to run 8k but felt very good in the legs, although tired. Around Mt Tugg in 57:48.
Sat 27 Feb	2.5	Warm-up for Interclub 1500m but decided not to race. TVRUASC presentation night.
Sun 28 Feb	17.9	Steady run with Gordon Nightingale trails behind Macarther then home via Richardson in 89:30 (5:00/km). Strong steady pace.
Week 09	73k - Good week! Track session and mileage. Weight 74.0kg.
Mon 1 Mar	nil	Rest day. Tired. Raining.
Tue 2 Mar	11.1	6.00pm. Race: CCC - Summer Series Caton 8k. 35:17 (4:25/km). Easy start then hard to the turn (trails to Scrivener Dam). 16:35/18:41.
Wed 3 Mar	10.3	Around Mt Tugg in 50:48 (5:00/km). Ran strongly for time. Measured course at 10.25k.
Thu 4 Mar	nil	Rest day. Helped out at Calwell.
Fri 5 Mar	8	Brian's run (up) in 40:36, strong running including a 4:47 k split on the trail.
Sat 6 Mar	8	Brian's run (up) in 41:24, easier as it was hot. 4:57 k split.
Sun 7 Mar	5	Race: ACT Championships 3k Steeplechase. 2nd in 12:22.0 (4:07/km) behind a Canadian runner, so 1st ACT! With Jim White early but he faded last 2 laps.
Week 10	42k - Pleasing Steeplechase result. Weight 74.5kg.
Mon 8 Mar	14.1	Theodore trail then around Mt Tuggeranong in 73:10 (5:12/km). Steady effort, tired but a good run.
Tue 9 Mar	12.6	6.00pm. Race: CCC - Summer Series, Edison Park 6k (Woden). 39th in 25:58 (4:20/km). Good race, finishing ahead of Charlie and just behind Dave and Jim.
Wed 10 Mar	nil	Rest day. Computer work.
Thu 11 Mar	nil	Rest day. Helping out at Calwell.
Fri 12 Mar	17.9	Very easy long run around Bonython and part of Lake Tuggeranong, back via Isabella Plains in 1:42 (5:42/km). Tired.
Sat 13 Mar	nil	Rest day.
Sun 14 Mar	21.1	7.00am. Race: Weston Creek Half Marathon. 1:47:42 (5:06/km). Steady running early then a very slow last 6k. 5k splits: 22:25, 23:25, 31:58, 40:00.
Week 11	66k - OK cross country race but slow half marathon. Weight 74.5kg.
Mon 15 Mar	8	Brian's run (down) in 39:45 (5:00/km). 4:40 km split on the trail. Tired.
Tue 16 Mar	6.7	6.00pm. Race: CCC - Summer Series, Regatta Point 4k in 15:31 (3:53/km). Finished ahead of Michelle and Kim but behind Jim White. Slow start. OK result.
Wed 17 Mar	nil	Rest day.
Thu 18 Mar	nil	Rest day. Helping out at Calwell.
Fri 19 Mar	10.3	Mt Tugg trails south in 55:39 (5:24/km). Steady pace with a 5:07 km split on the trail.
Sat 20 Mar	13.7	2.00pm. Race: Mt Blundell 13k Mountain Run. 68:25 (5:00/km). Felt good - finished ahead of Jim White and Tracey Hargreaves. Some walks.
Sun 21 Mar	13	Vets' Handicap Rani Road. 8k steady after a fast start in 36:23 followed by a long warm-down.
Week 12	51k - OK racing. Weight 74.5kg. 232km last 4 weeks.

Date	Kms	Comments
Mon 22 Mar	10.3	Mt Tugg trails in 60:14 (5:54/km). Very slow as the legs were sore.
Tue 23 Mar	7.8	6.00pm. Race: CCC - Black Mountain 5k in 22:32 (4:30/km). Steady run with Garry Hosking. Lap splits: 7:56, 7:21, 7:15. Plus warm-up and warm-down.
Wed 24 Mar	15.8	Long trail run behind Gilmore in 82:06 (5:12/km). Felt OK.
Thu 25 Mar	nil	Rest day. Helping out at Calwell.
Fri 26 Mar	14.7	From Regatta Point, Central Basin, Parliament House, LBG out/back in 73:26 (5:00/km). Felt OK.
Sat 27 Mar	8.5	2.00pm. Race: CCC - Yacht Club 5k in 21:27 (4:23/km). Steady start but faded. Jim White ran 19:57! Plus warm-up, warm-down.
Sun 28 Mar	12.1	9.30am. Track, Calwell. Long run on trails with the group in 66:30 (5:30/km).
Week 13	69k - Better mileage but a slow 5k race. Weight 75.0kg.
Mon 29 Mar	8	Brian's run (up) in 40:36 (5:06/km) with a 4:51 km split on the trail.
Tue 30 Mar	12.1	Track, Calwell. Long run with the group in 66:48 (5:30/km). Felt OK, no injury niggles.
Wed 31 Mar	nil	Rest day. Working on Tuggie Athlete magazine.
Thu 1 Apr	nil	Rest day. Working on Tuggie Athlete magazine.
Fri 2 Apr	15.1	Long easy trails around Mt Tugg plus extra in 78:48 (5:12/km). Felt OK.
Sat 3 Apr	11.8	2.00pm. Race: CCC - Questacon 3k XC in 11:04 (3:41/km). Ran barefoot. Finished just behind Fiona Jorgenson and Tricia and ahead of Ted H. Felt good.
Sun 4 Apr	4.5	Track, Calwell. Warm-up only then helping out.
Week 14	51k - Good cross country race. Weight 75.5kg.
Mon 5 Apr	nil	Rest day. Tuggie Athlete work.
Tue 6 Apr	nil	Rest day. Tuggie Athlete work.
Wed 7 Apr	nil	Rest day. Tuggie Athlete work.
Thu 8 Apr	nil	Rest day. Tuggie Athlete work.
Fri 9 Apr	nil	Rest day. Tuggie Athlete work.
Sat 10 Apr	21.9	9.30am. From Isaacs with Kim Sainsbury, to Red Hill and around the golf course and back in 1:56:20 (5:19/km). Tired at the finish.
Sun 11 Apr	nil	Rest day. Canberra Marathon helping out and watching.
Week 15	22k - Not a good running week. Weight 75.5kg.
Mon 12 Apr	nil	Rest day.
Tue 13 Apr	8	Track, Calwell. Easy run with the group at 5:20/km pace.
Wed 14 Apr	nil	Rest day.
Thu 15 Apr	10.5	Track, Calwell. To Tuggeranong Railway Station and back at 5:20/km pace. Easy.
Fri 16 Apr	nil	Rest day.
Sat 17 Apr	16.5	2.00pm. Race: CCC - Duffy Pines 8.1k in 36:54 (4:33/km). Good race with Dave Gates and Kim S early, then with Rosemary Longstaff, sprinting to the finish. Long warm-down with Rosemary.
Sun 18 Apr	7	9.30am. Track, Calwell. 4 x 1000m in 3:55, 3:58, 4:00, 4:00. Ran with Kim and Michelle. Barefoot. Felt good!
Week 16	42k - Fun XC race but not enough running. Weight 75.5kg. 184km last 4 weeks.

Date	Kms	Comments
Mon 19 Apr	nil	Rest day.
Tue 20 Apr	13	Track, Calwell. Isabella Drive and return on bike path, faster coming back. 5:24/km pace.
Wed 21 Apr	nil	Rest day.
Thu 22 Apr	13.9	Track, Calwell. Theodore fire trail with the group clockwise, back on bike path in 75:00 (5:24/km). Felt OK. 5:10 km split on the trail.
Fri 23 Apr	nil	Rest day.
Sat 24 Apr	6.8	2.00pm. Race: CCC - Anzac Relays. 4th leg for SCT B-Grade, 3.6k in 14:21 (3:59/km). Light shoes. 7 minutes at half way. Not too bad. Jimmy ran 14:05!
Sun 25 Apr	12.3	Track, Calwell. Easy group run to Fadden Pines via Gilmore track then bike path back in 71:12 (5:47/km). Easy, no problems.
Week 17	46k - OK Anzac relays result. Weight 75.0kg.
Mon 26 Apr	12.5	11.00am. Stromlo with Kelly, Craig, Kim, Jonathan, Erin and Shaun. Around Mt Stromlo in 68:40 (5:30/km). Good run.
Tue 27 Apr	10.9	Track, Calwell. Long steady run with the group at 5:20/km pace.
Wed 28 Apr	nil	Rest day.
Thu 29 Apr	8	Track, Calwell. Easy fartlek with some fast running. 40:00 total (5:00/km).
Fri 30 Apr	nil	Rest day.
Sat 1 May	12	1.15pm. Race: CCC - Rani Road XC. 3k easy in 14:01. 5k hard, coming from behind in 21:29 (4:18/km), finishing ahead of the first female. Good run. Long warm-down.
Sun 2 May	16.4	Jogalong. Started solo, missing the group, then caught up with Prachar, Mark and Garry Rolfe. Strong run in 75:20 (4:36/km).
Week 18	59k - A better training week. Weight 75.0kg.
Mon 3 May	nil	Rest day.
Tue 4 May	nil	Rest day.
Wed 5 May	nil	Rest day.
Thu 6 May	nil	Rest day.
Fri 7 May	nil	Rest day.
Sat 8 May	11	1.15pm. Race: CCC - North Lyneham 6.2k in 26:59 (4:21/km). Finished just ahead of Miriam. Ran hard but faded second lap. 13:00/13:59. Long warm-down.
Sun 9 May	12.3	Track, Calwell. Long easy run with the group at 5:20/km pace.
Week 19	22k - Not enough running to maintain fitness! Weight 75.0kg.
Mon 10 May	nil	Rest day.
Tue 11 May	14.1	Track, Calwell. Easy with group via railway trail towards Hume and back at 5:06/km pace. Felt good, no injuries, but need more training!!
Wed 12 May	nil	Rest day.
Thu 13 May	12.4	Track, Calwell. Around Mt Tuggers on fire trail with group at 5:20/km pace. Felt good.
Fri 14 May	nil	Rest day.
Sat 15 May	nil	Rest day.
Sun 16 May	23	9.00am. Race: Canberra Half Marathon 21.1k - 126th in 96:55 (4:35/km). Strong to 10k then had to easy off due to lack of training. Splits: 4:06, 17, 19, 15, 29 (21:26), 4:25, 21, 42, 41, 29 (44:06), 4:43, 49, 41, 45, 48 (67:52), 4:51, 47, 45, 49, 45 (91:49), 4:44 +22s.
Week 20	49k - Getting slower! Not running enough. Weight 74.5kg. 176km last 4 weeks.

Date	Kms	Comments
Mon 17 May	nil	Rest day.
Tue 18 May	14.3	Track, Calwell. Long easy run with Kate to Conder shops and around Mt Tuggeranong at 5:30/km pace.
Wed 19 May	nil	Rest day.
Thu 20 May	12.3	Track, Calwell. Fartlek session with the group, up highway then around playing fields in the dark (Mike crook) at 5:20/km average pace.
Fri 21 May	nil	Rest day.
Sat 22 May	13	1.15pm. Race: CCC - Sugden/Clohessy XC trails. 4k easy in 19:29. 8k hard in 35:22 (4:25/km). Good race with Col Bridge, ahead of Gordon Nightingale.
Sun 23 May	14.7	Track, Calwell. Hill fartlek up to Tuggeranong railway station with some fast sections. Uphill with Kelly and Jono. Ave 5:09/km pace.
Week 21	54k - OK 8k XC race. Weight 75.0kg.
Mon 24 May	nil	Rest day.
Tue 25 May	12.7	Long run around Mt Tuggeranong at 5:30/km pace. Easy.
Wed 26 May	nil	Rest day.
Thu 27 May	nil	Rest day.
Fri 28 May	nil	Rest day.
Sat 29 May	8	2.00pm. Race: CCC - Yarralumla 8k XC in 36:21 (4:32/km). Finished 1:23 behind Jim White.
Sun 30 May	10	Track, Calwell. Long run, easy at 6:00/km. Felt OK.
Week 22	30k - Bad week and race. Weight 75.0kg.
Mon 31 May	nil	Rest day. Working on Tuggie Athlete.
Tue 1 Jun	10	Track, Calwell. Easy trails up to Electricity sub-station and return at 6:00/km pace.
Wed 2 Jun	nil	Rest day.
Thu 3 Jun	13.6	Track, Calwell. Easy trails around Mt Tuggeranong at 5:30/km pace.
Fri 4 Jun	nil	Rest day.
Sat 5 Jun	nil	Rest day. Organising Mt Tuggeranong CCC races.
Sun 6 Jun	14.2	Stromlo - Jogalong course with Phil, Jonathan, Jason, Darryl to Mt Stromlo on single tracks through pine forest at 5:20/km pace. Great fun!
Week 23	38k - Fitness going down fast off this mileage. Weight 75.0kg.
Mon 7 Jun	nil	Rest day.
Tue 8 Jun	10.9	Easy around Mt Tuggeranong trails at 5:30/km pace.
Wed 9 Jun	nil	Rest day.
Thu 10 Jun	10.9	Easy around Mt Tuggeranong trails at 5:30/km pace.
Fri 11 Jun	nil	Rest day.
Sat 12 Jun	6.5	2.00pm. Race: CCC - Lake Tuggeranong 6.5k in 26:22 (4:03/km). Ran with Erin Sutcliffe first half, finished just behind Charlie. Okay race.
Sun 13 Jun	nil	Rest day. Helping out at the Runny Red Nose Jog Fun Run.
Week 24	28k - Okay race but ordinary week. Weight 75.0kg. 150km last 4 weeks.

Date	Kms	Comments
Mon 14 Jun	nil	Rest day.
Tue 15 Jun	nil	Rest day.
Wed 16 Jun	nil	Rest day.
Thu 17 Jun	9.1	Track, Calwell. Mike in hospital. 4 x 1000m at approximately 4:05.
Fri 18 Jun	nil	Rest day.
Sat 19 Jun	11.7	2.00pm. Race: CCC - Red Hill 8k in 34:22 (4:18/km). Ran well, feeling good. Behind the first woman. Plus warm-up and warm-down.
Sun 20 Jun	14.5	10.00am. Race: Terry Fox 10k Fun Run in 44:46 (4:29/km). Steady out, then eased up (tired). 21:51/22:55. Plus warm-up and warm-down.
Week 25	35k - OK cross country race but ordinary week. Weight 75.5kg.
Mon 21 Jun	nil	Rest day.
Tue 22 Jun	nil	Rest day.
Wed 23 Jun	nil	Rest day.
Thu 24 Jun	11.9	Track, Calwell. Easy trails around Mt Tuggeranong at 5:24/km pace.
Fri 25 Jun	nil	Rest day.
Sat 26 Jun	12.2	1.15pm. Race: CCC - Oakey Hill 7.2k in 31:19 (4:21/km). Ran hard, finishing just behind Luke Tierney. Short race as a warm-up.
Sun 27 Jun	9.1	6.00pm. Easy around Mt Tuggeranong at 5:30/km pace. Officiating at Vets' Handicap in the morning.
Week 26	33k - Good XC race at Oakey Hill. Weight 75.5kg.
Mon 28 Jun	nil	Rest day.
Tue 29 Jun	11.8	Track, Calwell. Easy out/back on Gilmore trail with the group at 5:30/km pace.
Wed 30 Jun	13.7	Fartlek session with Michelle W-P from Monash. Very hard session to trail behind Bonython and back at 4:48/km average pace.
Thu 1 Jul	11	Track, Calwell. 500m repeats with the Michelle group, mostly 1:50 to 1:53. Felt good.
Fri 2 Jul	nil	Rest day.
Sat 3 Jul	16	2.00pm. Race: CCC - Pennington 16k XC in 75:18 (4:42/km). Started strongly but faded, finishing well behind Jim White. 36:48/38:30.
Sun 4 Jul	14.4	Stromlo. From the Jogalong - group run with Phil, Jason, Jonathan and Darryl to Mt Stromlo incl fantastic single tracks through pines. 5:00/km ave pace.
Week 27	67k - A little better this week but a slow race. Weight 75.5kg.
Mon 5 Jul	10.1	Around Mt Tuggeranong and Lanyon HS, strong at 5:12/km pace. Felt good. A step in the right direction.
Tue 6 Jul	11	Track, Calwell. 500m repeats steady at about 1:55.
Wed 7 Jul	nil	Rest day.
Thu 8 Jul	12.9	Track, Calwell. Long run with group past Lanyon High and back on Theodore fire trail at 5:20/km pace.
Fri 9 Jul	nil	Rest day.
Sat 10 Jul	9.9	Short run around Mt Tuggeranong at 5:00/km pace. Felt a little tired.
Sun 11 Jul	16.1	9.00am. Track, Calwell. With group to the summit of Mt Tuggers, around Lanyon and back on trail at 5:25/km pace.
Week 28	60k - Okay week again. Weight 75.5kg. 195km last 4 weeks.

Date	Kms	Comments
Mon 12 Jul	8.3	Short Mt Tuggers fire trails at 5:00/km. Easy, tired.
Tue 13 Jul	12.3	Track, Calwell. Around Mt Tuggers easy with the kids at 5:20/km average.
Wed 14 Jul	11.5	With Michelle W-P and Codger, Bonython track out/back including some short surges, not too hard. Ave 5:12/km.
Thu 15 Jul	12.3	Track, Calwell. Around Mt Tuggers on trails, easy again with the kids at 5:15/km pace.
Fri 16 Jul	nil	Rest day.
Sat 17 Jul	nil	Rest day. Travel to Cambewarra.
Sun 18 Jul	10.8	Easy from Graeme's, road to floodway, couldn't cross so back through primary school. 5:00/km pace. Felt quite good.
Week 29	55k - Okay training week of steady running. Weight 75.0kg.
Mon 19 Jul	nil	Rest day.
Tue 20 Jul	12.5	Track, Calwell. Long around Mt Tuggers at a strong pace, 5:06/km ave. Michelle dropped back. Ran mostly with Daz.
Wed 21 Jul	12.1	With Michelle W-P and Codger. Bonython trail out and back including 3 x 3 mins 'hard' down to 3:50/km pace with 6 minute jog recoveries. Ave 4:48/km for the run.
Thu 22 Jul	nil	Track, Calwell. Light drills and timing the kids running their intervals.
Fri 23 Jul	nil	Rest day.
Sat 24 Jul	13.5	1.15pm. Race: CCC - Mt Majura. Short race with Jennifer Amyx included a sprint with Michelle W-P. Ran the 9k race hard in 40:47 (4:32/km). Splits: 19:20/21:27. Fair effort but faded.
Sun 25 Jul	12	Canberra Times Fun Run training group at Stromlo. 38 minutes easy then 4 x 890m hills, last straight of Jogalong course. 3:30, 3:27, 3:25, 3:30.
Week 30	50k - Small improvements this week. Weight 74.0kg.
Mon 26 Jul	10.1	Very slow Lanyon OB at 5:25/km pace. Hypoglycemic? Not smooth and struggled with breathing.
Tue 27 Jul	nil	Rest day. At Calwell, some drills and relay change training.
Wed 28 Jul	13.2	From Monash with Codger and Michelle, O/B Lake Tuggers steady pace at 5:00/km. Easy out at 4:55s, 5 x 2 minutes back at 3:45/km pace with 4 min recoveries. Good session.
Thu 29 Jul	nil	Rest day. Helping with the kids at Calwell.
Fri 30 Jul	nil	Rest day. Late finish at work.
Sat 31 Jul	14.5	2.00pm. Race: ACT Cross Country Championships 12k. 62nd in 55:20 (4:37/km). Took it easy early. Finished 1 minute behind Jim White.
Sun 1 Aug	14.9	Easy Can Times training group from Acton Ferry Terminal at 6:00/km followed by 6.5k around Central Basin with Geoff and Amanda at 5:25/km pace.
Week 31	52k - Ordinary XC Champs. 3 days off not ideal. Weight 74.0kg.
Mon 2 Aug	nil	Rest day.
Tue 3 Aug	7.4	Track, Calwell. 1000m in 4:08, 300m in 56.9, 500m in 1:49 and 300m in 57.9. Needs improvement. Slower than expected.
Wed 4 Aug	11	Long run with Michelle W-P at 5:20/km pace including some short sprints. Good session.
Thu 5 Aug	5.7	Track, Calwell. Warm-up 5 minutes. 6 x 500m, average 1:50. Jog recoveries of 300m in 2:30. Not too bad.
Fri 6 Aug	9.4	Easy lap of Mt Tuggeranong on fire trail at 5:20/km pace. Felt OK.
Sat 7 Aug	14	2.00pm. Race: CCC - Powerhouse 10k in 42:34 (4:15/km). Ran strongly, pacing Kim S. Splits: 20:33/22:01. 2k warm-up and warm-down. Sub-40 Canberra Times is the goal.
Sun 8 Aug	18.3	AM - Canberra Times training group, Stromlo. Out by river towards Scrivener Dam and back, 8k at 6:00/km. Afterwards, 11k steady foothills of Mt Stromlo with Kelly R in the rain at 5:00/km.
Week 32	66k - A better week. Weight 75.0kg. 223km last 4 weeks.

Date	Kms	Comments
Mon 9 Aug	nil	Rest day.
Tue 10 Aug	17.2	Track, Calwell. With Jim Tucker, 6 x 500m with 2 minute recoveries. 1:55, 1:56, 1:57, 1:52, 2:01, 1:51. Steady effort. Good. Afterwards, 1 hour easy with Erin and Jono at 5:15/km.
Wed 11 Aug	11.5	With Michelle around Oxley trail including 10 short sprints. Good session at 5:14/km average pace.
Thu 12 Aug	nil	Rest day.
Fri 13 Aug	9.1	Easy around Mt Tuggeranong on fire trails at 5:30/km pace.
Sat 14 Aug	nil	Travel to Sydney for City to Surf with Gordon Nightingale, Rachel and Andrew. Easy walk around Artarmon with Bruce in the afternoon.
Sun 15 Aug	15.9	10.00am. Race: City to Surf 14k - 2,399th in 64:46 (4:38/km). Easy, including a number of photo stops. 4:36 at 1k, 23:50 at 5k, 34:50 at 7k, 47:18 at 10k. Warm-up with Anne Forbes.
Week 33	53k - Enjoyable City to Surf. Weight 75.0kg.
Mon 16 Aug	11.2	Easy Banks and Conder trail out/back at 5:24/km. First magpie swoop of the season.
Tue 17 Aug	7.8 6	7.00am. Canberra Times group, Westbourne Woods out/back steady at 5:48/km pace. 4.00pm. Track, Calwell. Trails out/back easy group warm-up at 5:25/km pace.
Wed 18 Aug	6 13	12.30pm. BBQ Stakes 6k, steady with Brian Wenn in 27:20 (4:33/km). 5.00pm. Longer run with Michelle including 4 x 5 minutes at 3:50/km pace. Average 4:36/km for the run.
Thu 19 Aug	nil	Rest day.
Fri 20 Aug	10.2	Steady run with Kelly R from Tuggers pool to Pine Island on the river trail and back. 5:00/km pace. Felt good. Fitness improving.
Sat 21 Aug	10.3	1.15pm. Race: CCC - O'Connor Ridge short 2.5k race with Trevor Vogler. 5km with Michelle, 28th in 21:26 (4:17/km). Easy warm-down for 19 minutes.
Sun 22 Aug	9 4.5	9.00am. Canberra Times group, easy from Acton Ferry Terminal, 6:00/km, very slow at times. 11.00am. Track, Calwell. 6 x 500m in 1:45, 1:41, 1:44, 1:43, 1:47. Felt OK.
Week 34	78k - Better. Aerobic fitness is improving. Weight 75.0kg.
Mon 23 Aug	12.1	Out/back to Lanyon Homestead gates at 5:00/km pace. Steady - didn't feel too bad.
Tue 24 Aug	6.7 11.8	2.30pm. Easy short run around Mt Tuggers at 5:24/km pace. 4.30pm. Track, Calwell. Out/back railway trail to Hume Koppers sawmill, steady at 5:00/km pace.
Wed 25 Aug	6 11.1	12.30pm. BBQ Stakes 6k in 27:06 (4:31/km). Strong effort, not too hard. 5.00pm. Easy run with Michelle via Lake Tuggers and Pine Island at 5:23/km pace.
Thu 26 Aug	nil	Rest day.
Fri 27 Aug	12.1	Out/back to Lanyon Homestead gates at 4:54/km pace. Ran strongly, but a little difficult. Tired?
Sat 28 Aug	15	1.15pm. Race: CCC - Pinnacle 4k XC in 16:39 (4:10/km). Fast after 800m. Not too good. Also, 8k race in 39:55 with an 18:51 first lap. Plus warm-ups/downs.
Sun 29 Aug	13	Canberra Times training group, Stromlo. 900m up/down intervals on Jogalong course - 6 easy then 6 moderate (3:45s) with the faster group.
Week 35	88k - Another good training week. Weight 75.0kg.
Mon 30 Aug	15.7	Long run to Jim Tucker's at 5:12/km then 25 minutes warm-up at 6 min ks with Jim with the rest at 5:30s. Tired.
Tue 31 Aug	10.2	Track, Calwell. Easy low HR (120) out/back Gilmore trail with Jason and Chris at 5:30/km pace.
Wed 1 Sep	7.3 6	7.00am - Can Times group, around Parly House and back, easy at 6:00/km pace. 12.30pm. BBQ Stakes (reverse) in 26:24 (4:24/km). Ran hard. Sore right heel.
Thu 2 Sep	13.7	Track, Calwell. Slow trail run around Mt Tuggers with Kate, Erin and Jonathan at 6:00/km pace. Ave HR about 165.
Fri 3 Sep	12.3	New course around east Tuggie Hill then O/B to Banks at 5:48/km. Easy pace. 35:30/35:47.
Sat 4 Sep	7.7	2.00pm. Race: CCC - Carillon Relays 3k XC leg for SCT in 12:14 (4:05/km). Raced bare foot, finishing 12s behind Fiona J. Course long.
Sun 5 Sep	8	Canberra Times training group, easy long run, mainly with Brian at 6:30/km. Right achilles tender at first, but settled down.
Week 36	81k - Good week, OK race. Weight 75.0kg. 300km last 4 weeks.

Date	Kms	Comments
Mon 6 Sep	12.3	East bush track at 5:30/km, a little harder than Friday. 33:30/34:00. Achilles a bit of a concern. Cooler, T-shirt.
Tue 7 Sep	5 3	12.45pm. Mt Ainslie Run-Up. 16:00 for 2k. Tough! Walked. 4.15pm. Track, Calwell. 600m in 2:15 and 400m in 81s.
Wed 8 Sep	8.8 6	7.00am. Canberra Times group from Yacht Club O/B to Weston Park at 6:00/km. 12.30pm. BBQ Stakes in 25:40 (4:17/km). A PB. Ran hard at the start. Tired.
Thu 9 Sep	11.4	Easy long run with Michelle W-P to Pine Island and back from Monash at 5:20/km.
Fri 10 Sep	9.9	Lane Cove. River Runners with Bruce, Malcolm, Ron and Anneliese in 48:54 (4:56/km). Steady pace, some stronger with Malcolm.
Sat 11 Sep	16.1	8.00am. Race: Samsung Fun Run 5k in 19:49 (3:58/km). Ran hard, 7:40 at 2k. From Hoover factory to Homebush and back as warm-up/down.
Sun 12 Sep	7.5	Castle Cove bush trails, easy with Bruce at 5:30/km pace.
Week 37	80k - Another good week and OK race. Weight 75.0kg.
Mon 13 Sep	nil	Rest day. Late finish at work.
Tue 14 Sep	6.4	Track, Calwell. 4 x 1000m steady in 3:52, 3:52, 3:50, 3:53. Tired. Ran barefoot.
Wed 15 Sep	12.4	Easy with Michelle around Lake Tuggeranong at 5:12/km. Felt OK.
Thu 16 Sep	nil	Rest day. Work.
Fri 17 Sep	nil	Rest day. Work.
Sat 18 Sep	7.5	Easy run with Bruce to Gordon's in Calwell then around Mt Tuggeranong trails at 5:14/km pace.
Sun 19 Sep	12	10.00am. Race: Canberra Times 10k Fun Run in 41:15 (4:08/km). Bruce got away at 4k (40:30) and passed by Michelle at 5k (40:20). Splits: 3:53, 3:57, 3:59, 4:14, 4:19 (20:20), 4:15, 4:06, 4:16, 4:13, 4:03 (20:55).
Week 38	38k - Canberra Times a bit average. Weight 75.0kg.
Mon 20 Sep	nil	Rest day.
Tue 21 Sep	6.4	Track, Calwell. 11 x 200m. First 4 in 40 secs then worked down to 35 secs. Fairly smooth. Good.
Wed 22 Sep	12.9	From Monash with Michelle, Craig and Kelly to Point Hut via river single track and back at 5:12/km. Felt very good.
Thu 23 Sep	nil	Rest day.
Fri 24 Sep	nil	Rest day.
Sat 25 Sep	15.4	Long local run at 5:24/km pace, still feeling tired from work.
Sun 26 Sep	12.3	East bush track, running hard, especially coming back. 5:24/km pace.
Week 39	47k - Too many days off this week. Weight 75.0kg.
Mon 27 Sep	nil	Rest day.
Tue 28 Sep	nil	Rest day.
Wed 29 Sep	13.6	With Jim Tucker - 5k in 22:54 including a 4:30 last km followed by bush run O/B at 5:36/km pace.
Thu 30 Sep	nil	Rest day.
Fri 1 Oct	nil	Rest day.
Sat 2 Oct	12.3	East Mt Tugg bush trail run at 5:20/km pace. Started strongly but faded. Sore neck. Raining and finished in darkness. 31:53/32:29.
Sun 3 Oct	12.2	Lap of Mt Tuggeranong including hills at the back of Calwell east at 5:22/km pace. Rain! Still have the sore neck. Tired legs, no energy.
Week 40	38k - Bad week (long work hours). Weight 75.0kg. 203km last 4 weeks.

Date	Kms	Comments
Mon 4 Oct	12	9.00am. Race: Sri Chinmoy 10k in 47:57 (4:48/km). Steady run. Splits: 23:44, 24:13. 2k warm-up run.
Tue 5 Oct	nil	Rest day. Work.
Wed 6 Oct	12.3	Steady out/back trails in 65:19 with splits of 33:14/32:05. Felt OK.
Thu 7 Oct	nil	Rest day.
Fri 8 Oct	8	'Brian's run' UP, at 5:12/km pace with a 4:50 km split on the flatter part of the fire trail.
Sat 9 Oct	7	2.00pm. Race: Interclub 1500m in 5:11.9! Good run - not flat out. On the grass track at Macquarie. Also, 5000m, 2nd in 20:29 (4:06/km) - split 12:01 at 3000m. Ran barefoot. Good time for grass.
Sun 10 Oct	14.7	Long run - Johnson Drive, Isabella, back of Bonython at 5:07/km. Included 5:42 gate to gate behind Bonython. Felt pretty good.
Week 41	54k - Good races at Interclub, especially the 1500m. Weight 75.0kg.
Mon 11 Oct	nil	Rest day.
Tue 12 Oct	nil	Rest day.
Wed 13 Oct	11.6	From Monash, very easy with Michelle and Codger around Lake Tuggeranong and out/back Bonython trail at 5:48/km. Felt OK.
Thu 14 Oct	6	Track, Calwell. 8 x 500m at a strong effort, barefoot. 1:51, 1:49, 1:49, 1:48, 1:47, 1:46, 1:48, 1:50. Slow jog recovery of 2:25.
Fri 15 Oct	nil	Rest day.
Sat 16 Oct	5	2.00pm. Race: Interclub 3000m Macquarie grass track in 11:19.0. Started fast, with Danny O'Dea through 1500m in 5:22. Splits: 1k, 3:30, 2k, 7:15. Faded but an OK result.
Sun 17 Oct	26.1	8.15am. Race: North Canberra 2 Peaks mountain run in 2:28:39 (5:42/km). Ran with Jim White, very slow at first. 57:47 through 10k.
Week 42	48k - Interesting 3000m race. Weight 75.0kg.
Mon 18 Oct	nil	Rest day.
Tue 19 Oct	6	Raining, so no track training. Ran 3 laps of Louis Loder new course in 33:09. Splits 11:14, 10:47, 11:08.
Wed 20 Oct	12.2	From Monash - long slow run with Michelle and Codger to Pine Island, river bush track, Tugg town centre and back at 5:37/km pace.
Thu 21 Oct	4.8	Track, Calwell. 10 x 300m with slow 100m walk recoveries in 1:25. 59.1, 59.1, 60.2, 60.0, 59.5, 60.0, 61.0, 62.0, 61.0, 58.0. Good.
Fri 22 Oct	nil	Rest day.
Sat 23 Oct	nil	Rest day. Organising SCT runners at Macquarie Interclub.
Sun 24 Oct	nil	Rest day. Horrible weather - cold, windy and raining all day.
Week 43	23k - Way to little running this week. Not good. Weight 75.0kg.
Mon 25 Oct	8.1	Brian's run UP, easy at 5:12/km pace. Started late, getting dark.
Tue 26 Oct	nil	Rest day.
Wed 27 Oct	13.6	From Monash with Michelle, Oxley trail lap plus Lake Tuggeranong easy at 5:30/km pace. Felt good. Need more of these steady runs.
Thu 28 Oct	nil	Rest day. Helped out at Calwell, arriving late.
Fri 29 Oct	7.3	Track, Calwell. 5 x 300m with 100m slow walk recoveries in 1:30. Times: 57.4, 58.2, 57.6, 58.5, 58.7. Also, 200m in 36.5. Tired.
Sat 30 Oct	nil	Rest day. Travel to Wagga with group for the 24th Athletics Carnival.
Sun 31 Oct	6	8.00am. Race: Wagga Athletics Carnival, Jubilee Park. 1500m in 5:21.98 (feeling tired). Also 3000m in 11:31.1. Grass track in good condition but hayfever kicked in afterwards.
Week 44	35k - Training not great, but Wagga just OK. Weight 75.0kg. 160km last 4 weeks.

Date	Kms	Comments
Mon 1 Nov	12.3	East bush Mt Tugg O/B at 5:30/km pace. Slow start, negative split. Single track grass now too long so snakes a worry.
Tue 2 Nov	nil	Rest day.
Wed 3 Nov	10.1	From Monash, slow Lake Tuggers lap with Michelle at 5:30/km pace. Her heart rate at this pace was 165.
Thu 4 Nov	6	7.00pm. Race: Vets' 5-lap spiral handicap in about 7:45 (a bit over 2k). Ran hard from the start, but faded. Losing fitness.
Fri 5 Nov	nil	Rest day.
Sat 6 Nov	6	2.00pm. Race: Interclub Macquarie (grass track) - 800m in 2:32 (72/80), not too bad. 3000m steady in 11:30.0. Rain threatening.
Sun 7 Nov	14.8	From Jogalong, Stromlo. Long run with the Calwell group, extra with Kelly and Craig. Followed single-track MTB trails through the forest. 5:24/km pace. Enjoyable long run.
Week 45	49k - OK 800m race and good longer run. Weight 75.0kg.
Mon 8 Nov	nil	Rest day.
Tue 9 Nov	6.4	Track, Calwell. 5 x 300m with 100 walk recoveries in 1:25. 58.8, 57.9, 58.5, 58.0, 59.3. A little tired. Windy.
Wed 10 Nov	nil	Rest day. Michelle running ACT Schools Championships.
Thu 11 Nov	6	7.00pm. Race: Vets' Woden (grass track) - 3000m in 11:23.0 running barefoot. OK but finished behind Bob Harlow. Need to increase training mileage.
Fri 12 Nov	8	Brian's run (down) at 5:06/km pace. Included 4:49 km split on the trail, pushing it a bit. Need to run faster.
Sat 13 Nov	nil	Travel to Sydney to watch Interclub at Homebush. Jonathan ran 4:15 in the 1500m! Michelle 5:13 and Kelly 4:34. Good day.
Sun 14 Nov	8.7	First leg of Brindabella Classic for 'South Canberra Vets' team in 40:15 (4:36/km). In a team with Mick Konehman, Murray Hill and Jim White - ran 3 hours 56 mins for the 56k.
Week 46	29k - OK 3000m but a pretty ordinary week. Weight 75.0kg.
Mon 15 Nov	nil	Rest day. SCT work.
Tue 16 Nov	6	Steps run (down) steady at 5:12/km pace. Felt OK.
Wed 17 Nov	nil	Mountain Bike ride with Steve Hart for 29 kilometres.
Thu 18 Nov	5	7.00pm. Race: Vets' Woden grass track. 6-lap Spiral Handicap in 9:33 (3:48/km). 5th fastest time. Warm-down with Garry Hosking.
Fri 19 Nov	11.4	Long, slow Gilmore trail to far corner O/B at 5:18/km pace. Right achilles a little niggly.
Sat 20 Nov	5.6	2.00pm. Race: Interclub Macquarie grass track. 1500m in 5:13.2 - better race, 57s 1st lap, 2:21 at 700m, weak 3rd lap. 3000m race 'warm-down' steady with Neil Ward-Pearson in 11:57.0.
Sun 21 Nov	15	9.00am. Race: Belconnen Fun Run 7k in 31:09 (4:30/km). Ran with Matty to 6k then jogged in. Lap of the lake warm-down at 5:24/km pace, spotted Shaun Creighton on his long run with Shelly Steely.
Week 47	43k - Better 1500m race. Weight 75.0kg.
Mon 22 Nov	8	Brian's run (up) at 5:00/km including 4:46 km split on the fire trail. Good - not enough time for a one hour run.
Tue 23 Nov	5.5	Track, Calwell. 10 x 300m steady with 100m slow walk recoveries. 63.7, 62.9, 60.9, 60.5, 61.4, 60.4, 59.7, 60.6, 59.5, 59.9. Good session, no problems.
Wed 24 Nov	11.2	From Monash with Michelle, easy Tuggers Lake bikepath then Bonython O/B at 5:15/km pace. Quicker than usual, felt good.
Thu 25 Nov	6.1	7.20pm. Race: Vets' Woden grass track 3000m in 11:18.0 (3:46/km). OK with a slower start - 1k 3:42, 2k 7:29. Warm-down 7 laps plus, half barefoot. Keep up the trainig!
Fri 26 Nov	nil	Rest day. Lawn mowing after a late work day.
Sat 27 Nov	nil	Travel to Sydney for Interclub. Jono ran the 3000m in 9:03! Kate a 2:26 800m. Long day.
Sun 28 Nov	14.9 10.1	9.00am. Steady railway trail from Calwell to Hume weigh bridge at 5:24/km pace. With Daz, Michelle, Jason and Erin (half). Felt good - easy effort. 5.00pm. Long Mt Tuggers lap at 5:18/km with a 5:00 k split on the fire trail. Tired.
Week 48	56k - Better, but need 75k weeks. Weight 75.0kg. 177km last 4 weeks.

Date	Kms	Comments
Mon 29 Nov	10.1	7.00pm. Same run as Sunday afternoon, but in reverse at 5:12/km pace. Felt stronger.
Tue 30 Nov	nil	Track, Calwell. Helping Mike. Was going to run afterwards but a thunderstorm arrived.
Wed 1 Dec	12.9	6.30pm. Long Mt Tuggers lap at 5:12/km pace with a 4:55 km split (up) on the fire trail. Felt OK.
Thu 2 Dec	7.2	7.30pm. Race: Vets' Woden grass track - 7 lap Spiral Handicap in 11:38. Felt tired! Good warm-up and warm-down.
Fri 3 Dec	nil	Mountain bike ride home from work (45 minutes).
Sat 4 Dec	12.5	2.00pm. Race: Interclub 1500m in 5:14.3 finishing 2nd-last. Poor run. Need speed! At 6.00pm Brian's run (down) at 5:00/km pace with a 4:34 km split. Strong run.
Sun 5 Dec	12.1 6	9.00am. Stromlo Jogalong long run with group to Scrivener Dam and back at 5:30/km. 7.00pm. Theodore easy run at 5:18/km pace feeling quite tired.
Week 49	60k - Disappointing 1500m race but a better week. Weight 75.0kg.
Mon 6 Dec	8	Brian's run (up) at 5:42/km pace. After a long work day, very easy at first then a good rhythm later on.
Tue 7 Dec	nil	Rest day. Helped at Calwell. Felt too tired to train so had a day off.
Wed 8 Dec	6	Steps run (up) at 4:54/km pace. Fast run as a party at Gordon's for a bottle of red. Felt OK, no injury niggles.
Thu 9 Dec	8	Brian's run (up) at 5:24/km pace. No energy at all. After a thunderstorm and cutting short a planned 16k course. Too hilly. Tired.
Fri 10 Dec	9.9	5.45pm. Sydney, Lane Cove. River Runners' Xmas run in 47:16 (4:46/km). Fairly strong first 4k with Steve Lavelle then easy with George and Bruce.
Sat 11 Dec	16.1	7.00am. GoJog 'Man Over the Mountain' at Akuna Bay. Steady pace with Steve Lavelle and Max Buggenh.. early, 43 minutes at 8k. Felt OK.
Sun 12 Dec	nil	Rest day. Watching the last day of All-Schools. In the 1500m races, Kate 5:03, Darryl 4:34, Chris 4:27 (2:06 800m). Jono ran the 3000m in 9:05.
Week 50	48k - OK week. Weight 75.5kg.
Mon 13 Dec	14.5	A day off work! Long Gilmore run to Railway trail and back at 4:54/km pace. Quite strong at times. No problems.
Tue 14 Dec	8	Brian's run (down) at 4:53/km pace. Ran with the intention of a good time. 4:35 km split on the trail. Pretty good run. 39:07.
Wed 15 Dec	nil	Rest day. Work.
Thu 16 Dec	nil	Rest day. Work.
Fri 17 Dec	8	Brian's run (up) steady at 5:12/km pace. After work BBQ Xmas Party and before the Calwell BBQ.
Sat 18 Dec	12.4	7.00pm. New course - Chippindall Cirt, east fire trail to bike jumps, then to Calwell High and back at 5:00/km pace. Felt OK.
Sun 19 Dec	12.8	9.00am. Track, Calwell. Group run to Gilmore track then double out/back railway trail at 5:30/km pace with some 5:00/km 5 minute surges. Felt good. No problems.
Week 51	55k - In Christmas season survival mode. Weight 75.0kg.
Mon 20 Dec	12.4	New Chippindall/trails loop at 5:06/km pace. Ran strongly second half. Felt OK.
Tue 21 Dec	nil	Rest day. Work.
Wed 22 Dec	12.4	7.00pm. New Chippindall loopo running hard for time at 4:54/km pace. Good run, no injury niggles.
Thu 23 Dec	nil	Rest day. Xmas shopping.
Fri 24 Dec	nil	Rest day. Travel to Wagga for Christmas.
Sat 25 Dec	nil	Rest day. Christmas.
Sun 26 Dec	12.7	Wagga. Long run, Red Hill Rd, Willans Hill ridge trails, Railway footbridge, Edward St and back at 5:06/km pace.
Week 52	37k - Christmas survival mode. Weight 75.0kg. 200km last 4 weeks.

The End - 2,510 km (48.3k per week)