Ewen's Running Diary - 2002

This page is my running diary from 2002, the year I turned 45. It was a mixed year of running. There were many days when I didn't run (98 in all), mainly due to long work hours. I ran 3,050 km - an average of just under 59 km per week.

My best results during 2002 were: 800m - 2:39.19, 1500m - 5:27.1, 3000m - 11:57.95, 5000m - 20:25.0, 10,000m - 43:08.0, 1 Hour - 13.157km, 5000m Race Walk - 28:07.15, High Jump - 1.40m, 10k road - 43:40, Half Marathon - 1:40:04, Marathon - 4:11:07, City to Surf 14k - 63:08.

Links to all my online diaries: 1988, 1991, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017


DateKms Comments
Mon
31 Dec
10.3 New Theodore Run in 54:12 (5:16/km). Chippindall to trail, left to Christmas, back around elec box, O/B west side. Included 5:06k split on trail.
Tue
1 Jan
13 Gilmore Tunnel to Railway. 68:54 (5:18/km). Only 6sec slower than last Friday but 1:10 slower at half way (36:00). Felt OK although pushing it. Firefighters near Melrose Station with helicopter water bombing.
Wed
2 Jan
10.3 New Theodore Run. 53:20 (5:11/km). Same effort as Monday but quicker - fitness returning? 5:01 k split on trail.
Thu
3 Jan
8 Track, Calwell. Warm-up trail to elec box with Kelly, Darryl and Chris at solid pace, hard down at 4:30s. Then 4 x 300m pacing group in 62.0, 62.0, 59.7, 56.7. Plus drills and warm-down.
Fri
4 Jan
5.5 My Vet's Group. Maria White only. 2k warm-up, then 10 x 300m easy. 3km in 14:40 (1:28 for the 300s). I ran about 1:20s.
Sat
5 Jan
10.3 New Theodore Run (reverse). 50:54 (4:57/km). Ran at 7pm. Cooler. 4:45 k split on trail. Strong second half after steady start. Felt good.
Sun
6 Jan
9 Track, Calwell (morning). With Kelly and Chris, strong run up to Gilmore tunnel in VERY hot weather. 5 x 250m in 50, 48, 49, 47, 46 with 4:30 rests. Long warm-down.
Week 01 66k - Weight 77.0kg.
Mon
7 Jan
13 Gilmore Tunnel to Railway in 67:24 (5:11/km). Ran quite strongly and felt good. Strong cooling breeze at 7pm. 34:30 at half way. Getting fit.
Tue
8 Jan
7.7 Race: Interclub Fun Run 4k in 15:53 (3:58/km). Brooks Mk1 shoes. Splits: 3:39, 3:55, 4:12, 4:08. Ran strongly and felt good! Stayed about 30 metres behind Jimmy most of the way (15:41). Warm-up/down with Ted Harrison easy jog on Eucalypt Trail through burnt-out bush at 5:30s.
Wed
9 Jan
13 Gilmore Tunnel to Railway in 66:57 (5:09/km). Out at a strong pace, half way in 33:57 (uphill). Felt OK but a little tired from lack of sleep.
Thu
10 Jan
12 From Calwell Oval, O/B Gilmore Tunnel towards Hume. Quite strong running. Finished with a 2:23 500m on the track at the same effort, so about 4:46/km pace for the run.
Fri
11 Jan
7 My Calwell Vets' Group - only Francesca today. 21 mins warm-up trail towards Gilmore then 2 x 300m at 1:13 and 6 x 200m at 41 to 46 seconds. Tired.
Sat
12 Jan
5 Calwell Track. 2km warm-up then 6 x 400m picking up Kelly, Darryl, Matty and Kate - 87, 86, 85, 84, 87, 88. Then 1 x 200m in 38.5. Felt OK, but tired afterwards!
Sun
13 Jan
18

8.5
AM - Stromlo from Deeks' Rec Area. 97:30 total (5:25/km). Started with Vets 9am group for 30 mins on Central Six, then on to Corkwoods reverse. Had to run on road because bikepath closed due to fires and logging. Stopped at Aquarium to look at the monkeys. Tired last 20 minutes.
PM - From Calwell - with Kelly up Tharwa Drive and around Theodore track including 5k 'hard' at 4:40s. Right heel sore - shouldn't have run.
Week 02 84k - OK week. Weight 75.5kg.
Mon
14 Jan
13 Gilmore Tunnel to Railway in 79:12 (6:06/km). Injured! Shouldn't have run. Very sore right heel (plantar) and achilles tendon. Limped first 500m and had to run very slow to protect the injury.
Tue
15 Jan
nil Interclub. Right heel still quite sore so decided not to run. Recording at Interclub with Joy Terry. Kate and Matty ran 2:23 800m races!
Wed
16 Jan
nil Another day off to let the right heel and achilles recover.
Thu
17 Jan
nil Still resting the right heel from running. Need to be careful with this!
Fri
18 Jan
6 Calwell - my Vets' group. With Francesca and Jim Tucker timing. 5 x 200m / 500m. 46, 2:14, 47, 2:08, 49, 2:14, 48, 2:13, 49, 2:12. Foot good! Extra insole in shoes! Good session.
Sat
19 Jan
nil Decided to give heel and achilles another day off. Also, VERY hot. Did some work in the garden and on the computer for Tuggie Athlete magazine.
Sun
20 Jan
11.5 Stromlo from Deeks' Rec Area. Vets' pack run - started late so chased fast to catch up. With Bill Rendall, John Ison and Tim. Then ran ahead before slowing down. Felt pretty good.
Week 03 30k - Close call with the injury. Weight 75.5kg.
Mon
21 Jan
13 Gilmore Tunnel to Railway in 67:12 (5:11/km). Ran in light 'drought breaking' rain second half. Cooler after 31C yesterday. Strong run, felt pretty good all the way. 34:38/32:44.
Tue
22 Jan
7.5 Race: Interclub Fun Run 4k in 17:38 (4:25/km). Ran with Garry Hosking, even pace, no injury problems. 800m warm-up prior and 18 minutes warm-down after with Garry.
Wed
23 Jan
13 Gilmore Tunnel to Railway in 68:36 (5:17/km). Quite tired (sleep), humid. Strongish but didn't push too hard. 35:06/33:29. Injuries under control.
Thu
24 Jan
5 Race: Vets' 1500m Division 2 in 5:27.1 (3:38/km). Not feeling good before (dead legs). Lost first group early although 83s at 400m. Led 2nd group incl Annie van Herck & Kathy Sims. Passed by Kevin O'Keefe & Tony Booth last 150m. Disappointing. High jump in 1.40m. Warm-up/down 3k total.
Fri
25 Jan
8 Theodore Trail (Brian's run) down direction in 41:20 (5:10/km). Quite tired and sore heel early which loosened up. 4:56k split flat section. Pushed flats and downs.
Sat
26 Jan
nil Running rest day. Needed a day off. Worked on Tuggie Athlete mag, email to Jennifer. Mal and Joy's in the afternoon for a BBQ.
Sun
27 Jan
16 Race: Vets' Monthly Handicap - Molonglo Reach 6k in 26:40 (4:27/km). Steady at strong tempo pace, staying just ahead of Maryann Busteed. Definitely not easy! Tired, dead legs again. 4k warm-up, 6k warm-down at 5:30s.
Week 04 62k - Good week. Weight 75.5kg. 242km last 4 weeks.


DateKms Comments
Mon
28 Jan
10.3 New Theodore trail run in 52:12 (5:04/km), trying not to run too hard, thinking about tomorrow's Interclub. Strong middle with a 4:43 k split on the trail.
Tue
29 Jan
5.5 Race: Interclub 4k Fun Run in 16:04 (4:01/km). Splits: 3:45, 4:01, 4:11, 4:04. No warm-up. Ran hard, chasing Jim White (who had run the earlier Summer Series race). Not too bad considering... Warm-down jog afterwards 1.5k.
Wed
30 Jan
nil Rest day. Working on the next Tuggie Athlete magazine and the Vikings Gift website.
Thu
31 Jan
9 Race: 1) Vets 1 mile (1.60934k) in 5:52.8 (3:39/km) - ran heat 3, pacing Rosemary L and Kathy Sims to W50 record. Even pace, chasing Rosemary first 700m, then in lead with a strong last 500m. Windy! Equiv to a 5:28 1500m. Brooks Mk 1 shoes. 2) Later, 5000m in 20:38 (4:08/km) - good race with Roger Pilkington. A little tired after the mile. 8:07 at 2k - not too bad; injury okay.
Fri
1 Feb
6 My Vets group at Calwell. With Maria W and a new lady, Jenny. Ran 2 sets of 5 x 200m at 51 to 55 seconds (4:25/km pace). Okay.
Sat
2 Feb
7 Easy run around Jim's Pine Island handicap course, also with Richard. 43:54 (6:16/km). Felt okay although tired.
Sun
3 Feb
19.4 Vets' Pack Run, O/B to Mt Stromlo in 1:43:00 (5:19/km) - ended up in second place with Col Bridge, but ran extra distance. Okay although getting tired last 20 minutes.
Week 05 57k - Good week. Enjoyed the Thursday night races.
Mon
4 Feb
nil Running rest day. Late day at work.
Tue
5 Feb
6.7

5.2
Race: Summer Series Canberra Uni XC 4k in 18:28 (4:37/km). Steady run, neg split catching up to Andrew Sutcliff.
Race: Interclub 4k Fun Run in 16:32 (4:08/km). Ran hard, but tired! Splits: 3:58, 4:10, 4:15, 4:09. Need to get training right. Warm-down with Geoff Monro.
Wed
6 Feb
nil Rest day. Didn't feel like running. Still raining.
Thu
7 Feb
10 Race: Vets' 5000m in 22:18 (4:28/km). No warm-up. Started quick with Rosemary Longstaff (3:58 k) but had to ease off. 5k Race Walk straight after in 29:37 (5:55/km) finishing 100m behind Ann Staunton.
Fri
8 Feb
nil Rest day. Had to leave home early for Telstra A-Series - working on hurdles crew with Gerard Ryan, Bob Bannens and Roy Jones.
Sat
9 Feb
13 Gilmore Tunnel to Railway in 67:30 (5:12/km) at 9.30AM. Cooler - steady run, felt smooth. No problems at all with heel or shin pain. Heel pads under inner soles of shoes.
Sun
10 Feb
17 Vets' Sprint Marathon Relay, 1:26:00 total (5:04/km). Runner 3 - about 6 x 1km in about 4:25, jogged between legs and 4k after the finish. Tired!
Week 06 52k - Tired this week. Weight 75.0kg.
Mon
11 Feb
nil Rest day. Tired from lack of sleep. Worked on finishing Tuggie Athlete magazine.
Tue
12 Feb
7.5

4
Race: Summer Series, Weston Park 5k in 23:30 (4:42/km). Ran steadily from back in the pack. A little faster than I wanted, running with a girl in a yellow top. Easy pace.
Race: Interclub Fun Run in 15:52 (3:58/km). Hard from the start, passing Jim at 1k, with him to the S-bend, then a little tired. Best time for a while. Brooks Mk1 shoes. Splits: 3:44, 4:03, 3:59, 4:05.
Wed
13 Feb
13 Gilmore Tunnel to Railway in 68:30 (5:16/km). Was going to run longer but didn't feel great. Splits: 35:27 / 33:04. Felt better coming back.
Thu
14 Feb
13 Race: Vets' 1 hour track race. 13.157k (4:34/km). Started fast and had to ease off (8:17 at 2k). Half a lap behind Roger Pilkington. Okay for a training run.
Fri
15 Feb
nil Rest day. Only Jenny turned up for my Calwell group so didn't run. Mowed the lawn.
Sat
16 Feb
23 From Garry Hosking's house. Dunrossil Drive, golf course, Woden track long run in 2:05:06 (5:26/km). Felt OK except for the last 15 minutes.
Sun
17 Feb
12 From Canberra Times FR finish area - solo loop while watching Accenture Triathlon. 62:00 (5:10/km). Felt pretty good.
Week 07 72k - Good week and Interclub Fun Run. Weight 75.0kg.
Mon
18 Feb
nil Rest day. Very late day at work, finishing 5.30 at Chapman.
Tue
19 Feb
8

6
Race: Summer Series, Edison Park 5.3k in 23:18 (4:24/km). Steady first lap with Brian Wenn and Michelle Lomas before speeding up. Okay.
Race: Interclub 4k Fun Run in 16:42 (4:11/km). Too tired after Summer Series race - ran with Garry Hosking, fair run but need to get fit! Splits: 3:57, 4:13, 4:20, 4:12.
Wed
20 Feb
nil Rest day. Didn't feel like running. Club computer work instead.
Thu
21 Feb
8 Race: ACT Vets' 5000m in 20:47 (4:09/km). Good race with Lisa W and Kathy Sims, 8:00 at 2k. OK, but tired. Need more training mileage. Beforehand, Pentathlon for fun - 3.79m LJ, 19m Jav, 200m in 32.3, 14m Discus, 6:36 1500m easy.
Fri
22 Feb
11 My Vets Calwell group. No one turned up! Ran 10,000m in 48:38 at a strong tempo effort. Even pace.
Sat
23 Feb
20 Long run from Scrivener Dam with Garry, Jess, Michael and Noni Clarke in 1:52:15 (5:37/km) at AHR 126. Down Cotter River to Deeks Rec area. Felt pretty good. RS 708.
Sun
24 Feb
6 Track, Calwell. Longish warm-up then 6 x 300m at 62.5 secs, 1 x 500m in 1:44. Felt OK but a little tired. Still need to build up mileage base.
Week 08 59k - Fun Thursday night. Weight 75.0kg. 240km last 4 weeks.


DateKms Comments
Mon
25 Feb
9.5 Geoff Moore's North Lyneham group. 3.2k warm-up, 2 x 400m on centre track (slight uphill), behind Lisa. Then 10 x 15 seconds hard with 15 seconds jog recoveries. OK.
Tue
26 Feb
7.1

4
Race: Summer Series, Lake Ginninderra in 35:50 (5:03/km). Steady from back in the pack to save energy. Even pace, AHR 140. Hot.
Race: Interclub 4k Fun Run in 16:26 (4:06/km) - ran hard, sticking with Jimmy for 2k before fading. Heavy shoes. Still not fit! Splits: 3:47, 4:01, 4:25, 4:14.
Wed
27 Feb
17 Gilmore Tunnel to Railway plus 4k in 98:12 (5:47/km). Easy pace but didn't feel that great. Should limit mid-week run to about 90 minutes.
Thu
28 Feb
12.5 Race: ACT Vets' 3000m in 11:57 (3:59/km) - 6pm race, pacing Lisa (11:45ish). Felt OK, a little quick at the start. Also, 2k Race Walk in 10:56 finishing ahead of Robin White and Ann Staunton. Long warm-up.
Fri
1 Mar
nil Rest day. Nobody showed up for my Vets' Calwell group. Felt tired, so didn't run.
Sat
2 Mar
19 From Scrivener Dam with Garry and Jessamy Hosking in 1:45:00 (5:32/km). Bikepath to Corkwoods then Central Six, back along the river. Jess talked about her and Noni's training - very keen.
Sun
3 Mar
7 Track, Calwell. Warm-up with Kelly, Jonathan and Chris then a slow run up through Melrose Pines and back in 38:00 (5:26/km). Easy, but felt tired!
Week 09 76k - Not quite on top of the training. Weight 76.0kg.
Mon
4 Mar
12.5 Geoff Moore's North Lyneham. 3.1k warm-up then a switch relay (about 10 x 120m sprints), 6.2k warm-down. Felt good.
Tue
5 Mar
15.5 Race: Summer Series, Acton Ferry Terminal 5k in 20:41 (4:08/km). Didn't feel great. Hard at start with Michael Daly and Alan Towil, both sub-20. Picked up at finish to beat Roger Pilkington. Behind Charlie Modrak. Not great. Long warm-up/down.
Wed
6 Mar
16.5 Stromlo Corkwoods run in 82:12 (4:59/km). Quite good pace from Scrivener back to the finish. 4:59 k split on the bikepath. 42:09 at Corkwoods gate. Good run.
Thu
7 Mar
11.5 Race: ACT Vets' Championships 10,000m in 43:08 (4:19/km). 2nd M40. With Lisa Wilson first 5k in 21:28. Felt good. AHR 157 (Max 162). Splits: 4:15, 18, 22, 16, 17, 19, 20, 19, 22, 18. RS 677.
Fri
8 Mar
7 Around Conder, via bush track to fire trail. Some walking. New Nike Air Span shoes. Tired.
Sat
9 Mar
nil Rest day prior to the Half tomorrow. BBQ at Jim's to watch AFL on his new big screen TV.
Sun
10 Mar
21.1

2
Race: Weston Creek Half Marathon in 1:40:04 (4:45/km). Good training effort! Started easy with Dave Hobson (4:58 first k), steady to turn chasing Lisa then Heath Pearce late in the race. 5k splits: 24:30, 24:12, 23:14, 23:00 + 5:07.
Track, Calwell - with Karen, 5 laps of sprinting straights, jogging bends. Sore right hamstring and both achilles after the half this morning.
Week 10 86k - Happy with the 10,000m. Getting fit.
Mon
11 Mar
11 Geoff Moore's North Lyneham. 1 lap warm-up, 2 laps warm-down (1 with Kevin Chamberlain). 1 x 800m steady, 3 x 200m steady. Felt OK.
Tue
12 Mar
5

9
4.30pm. From Deek's Drive, very easy running on MTB single tracks in 28:07 (5:37/km). Very hot.
6.00pm. Race: Summer Series, Nth Curtin Oval. 4k in 16:47 (4:12/km). Hard course but felt great, especially first half with Robbie Costmeyer and Jim not far behind. Beat Charlie Modrak in a sprint finish. Slow 8 min warm-up, 20 min warm-down.
Wed
13 Mar
16.5 Corkwoods run from Deek's Drive in 80:15 (4:52/km). Strong effort from the start, 41 mins at gate. Need more of these runs. Best time for this course was 69:XX and we often ran 75 minutes (4:30/km).
Thu
14 Mar
8 Vet's Track. Long warm-up and easy Spiral H'cap. Tired! High Jump in 1.35m. Jim ran 12:50 in the 3k Steeple.
Fri
15 Mar
9.5 Race: ACT 5k Race Walk Championships in 28:07.15 (5:37/km). Silver medal! Felt good - early laps with Robin Whyte, then catching Anne Staunton, finishing ahead of both. Brooks Mk1 shoes. Easy run warm-up with Cathy Montalto.
Sat
16 Mar
9.5 Race: Vets' 1500m Championships in 5:29.0 (3:39/km). Not a good warm-up. Hot, strong headwind back straight. Chased Graham Moon & Neil Boden first lap, then dropped 10 metres. Caught Neil with a lap to go and ran ahead strongly. Adidas flats. Could run 5:20 or better on a good day. Long warm-down Eucalypt Trail.
Sun
17 Mar
23 Long run around Banks, Gordon trails in 2:07:20 (5:19/km). Solo as Garry was crook. Very tired last 30 minutes - no energy. Walked the hills.
Week 11 91k - Good week and race-walk. Weight 75.0kg.
Mon
18 Mar
12.5 Geoff Moore's North Lyneham. Lap warm-up then 3k of 'sprints from the back of the line'. Not many there. On way home, 5k lap of Central Basin at a good pace.
Tue
19 Mar
nil Rest day. Not enough time to run before Ken and Leslie Daniels' farewell dinner at the Italian Club.
Wed
20 Mar
19 From Deek's Drive, down river to Scrivener Dam then bike path to Dunrossil Drive and Westbourne Woods. 1:39:30 (5:14/km). Strong run, some marked k splits at 5:00/km.
Thu
21 Mar
14 Race: Vets' 5000m track in 20:25 (4:05/km). Steady following Jim and pacing Lisa W to a 12 minute 3k. Didn't feel that great. Adidas racing flats okay. 3.5k warm-up. Also multi-events: 800m walk in 3:57, 1000m run in 3:57, 400m in 84s, 100m in 16.3, 100m hurdles ?, triple jump in 7.78m, long jump in 3.40m, discus 17m, javelin 20m. Tired!
Fri
22 Mar
16 Mountain bike single tracks from Deek's Drive in 85:12 (5:19/km). Felt okay although tired.
Sat
23 Mar
13 Nara Peace Park CCC runs. 4k in 17:50 (4:27/km) and 8k in 39:45 (4:58/km). 8k steady at first behind Michelle Wells then with Garry H, Burkey and Ken Eynon. Eased off. Very tired.
Sun
24 Mar
22 Long run from Garry Hosking's house, up Red Hill, around golf course etc then drain to North Curtin in 2:03:12 (5:36/km). Felt okay although legs sore.
Week 12 96k - Good week although tired. Weight 76.0kg. 349km last 4 weeks.


DateKms Comments
Mon
25 Mar
8 Theodore fire trail 'up' in 42:30 (5:19/km). Didn't have time for more due to SCT meeting. Felt okay although tired from work.
Tue
26 Mar
10.5 From Calwell oval. Warm-up with Kelly, Chris and Caitlin (race walker) then fairly solid out/back fire trail through bush to Conder in 56:20 (5:22/km). Raining on way back and got soaked.
Wed
27 Mar
17 From Deek's Drive, mountain bike single tracks then past Pipe Flat, up hill and back on Central Six in 87:35 (5:09/km). Tired at first but felt good, stron last 30 mins finishing in the dark.
Thu
28 Mar
nil Rest day. Late finish at work. Fairly tired. Plan to run twice tomorrow.
Fri
29 Mar
25 O/B 9am to Isaacs Ridge via Gilmore track and Macarthur water tank, turning at 68 minutes. AHR 132, staying between 125 and 140. 2:16:20 (5:27/km). Felt okay although tired at finish. RS 719.
Sat
30 Mar
13 From Scrivener Dam with Garry H's group, 9am. Conrad S, Mark S, Michael, Jessamy, Jillian and Garry. Included 2 x 9 minutes at about 4:15/km. 72:54 (5:36/km). Okay although tired.
Sun
31 Mar
19.5 Long run from Garry's in Hughes. Red Hill tracks, golf course up to Mugga Way and back, easy pace. 1:53:00 (5:48/km). Felt good - could have run faster.
Week 13 93k - Good week. Feeling stronger.
Mon
1 Apr
11 Track, Calwell. 40 minute warm-up with Kelly, Chris and Sherry. 6 x 500m steady pace with Courtney, Sherry, Karen: 2:11, 2:08, 2:04, 2:07, 1:54, 1:55. Felt OK, no problems.
Tue
2 Apr
7 Track, Calwell. Longish warm-up/down. 500, 300, 200, 300, 500 picking up the group. Quite quick. 1:50, 62, 40, 61, 1:47. Felt OK although should have run more distance.
Wed
3 Apr
16.5 Stromlo. Corkwoods run in 80:12 (4:52/km). Leg muscles a little sore at start. 41:10 at the gate, 4:49 k split on bikepath. 5:30 start too late, finished in darkness and had to slow.
Thu
4 Apr
9.5 Track, Calwell. Solid 30min warm-up with Kelly, Airlie, Chris and Luke to Elec Box on Theo trail. 3 x 1200m on track at 4:50/km pace. Long warm-down. Felt OK.
Fri
5 Apr
6 'Steps run' down in 29:40 (4:57/km). Fairly solid pace including 4:49 k split on the fire trail. Short run due to Geoff M's group dinner at Marinetti's in O'Connor.
Sat
6 Apr
10

9.5
Out/back to Banks through bush and new fire trail above Banks. 53:24 (5:20/km) at 9.30am. Didn't feel that fresh!
Race: CCC Regatta Point 4k in 16:17 (4:04/km). Not bad considering feeling tired. Steady pace after fastish start, catching Geoff Moore after the turn. Good battle, not far behind Jimmy. 5.5k total warm-up/down with Kelly, Chris and Geoff to Hospital Hill.
Sun
7 Apr
19.5

5.5
From Stage 88 after Women and Girls' Fun Run - summit Mt Ainslie then Parly House fitness track in 1:51:36 (5:43/km). Didn't feel that good.
PM from Calwell Oval. Easy with Chris, Luke and Airlie up to Railway through pine forest. Felt OK considering this morning's run.
Week 14 94k - Marathon OK considering the lack of mileage and long runs.
Mon
8 Apr
10 Geoff Moore's first session at Parliament House! A lap prior to 2 laps warm-up. 8 'circuits' of various exercises with Jim Tucker and Mick Dando. Didn't feel that great! 55:45.
Tue
9 Apr
9 Track, Calwell. 28 mins warm-up incl easy hills. 5 x 200m + 300m with Chris with his 1k repeats. 200s in 41, 300 in 58-60. Barefoot. Felt good first 3, then sore!
Wed
10 Apr
nil Rest day. Raining. Decided to rest because the right heel/achilles very tender after yesterday's barefoot running.
Thu
11 Apr
12 Geoff Moore's Dickson Track. 23 mins warm-up feeling a little tired. 3 x 1000m with Geoff and Annette Sugden off 9 minutes. 3:53, 3:55, 3:51. Felt OK, pleased with this session.
Fri
12 Apr
9 Easy running local trails and to Conder in 48:46 (5:25/km), feeling tired.
Sat
13 Apr
11.2 Race: Marathon Eve 10k in 43:30 (4:21/km). Strong start, feeling good at first then crook (late lunch). 7:55 at 2k, 20:54 at 5k so a big fade. Behind Jim and HW Hugh but 20s ahead of Lisa. Dave Wilson ran 36:30 and Isabella Woo 35:50.
Sun
14 Apr
nil Rest day. Helping at the Canberra Marathon from 6am to 12 noon. Planned to run at 4pm but it was raining and felt tired.
Week 15 51k - Bit of an ordinary week. Poor 10k race. Weight 75.0kg.
Mon
15 Apr
9 Geoff's Parliament House. Easy session - 2 laps warm-up then exercise stations. 52:00 (5:47/km).
Tue
16 Apr
7 Track, Calwell. After warm-up, 10 x 300m in about 63 secs average.
Wed
17 Apr
nil Rest day. Raining - didn't feel like running. Worked on SCT website.
Thu
18 Apr
9 Track, Calwell. 33 min warm-up with Amy, Chris, Darryl and Matty then 6 x 300m in 65 sec average, plus 4 x 200m in 40 secs average. Felt OK.
Fri
19 Apr
nil Rest day. Picked up CCC gear from Ken Eynon for my XC race at Tuggeranong Elec Box.
Sat
20 Apr
6 Mount Tuggeranong, 35:00 (5:50/km) plus riding bike around course and walking to set up course.
Sun
21 Apr
22 From Garry Hosking's, easy around Red Hill and to Dunrossil Drive with Garry, Michael, Mark, Jessamy, Jillian and Emily. Felt pretty good (energy and legs). 2:00:45 (5:29/km).
Week 16 53k - Another so-so week. Weight 74.8kg. 291km last 4 weeks.


DateKms Comments
Mon
22 Apr
10.5 Geoff's Parliament House. 20 mins warm-up prior to lake and back. 8 exercise station circuits and one hill. Felt OK. 59:00 (5:37/km).
Tue
23 Apr
18.5 Vet's Tuesday Group in 1:40:15 (5:25/km). Stromlo incl last part of Jogalong. Kept with front group (except Des Brown) - with Geoff Moore, Danny Dawes and Ken Eynon. Beaut day. Felt pretty good.
Wed
24 Apr
12.5 Mount Tugg east plus through bush to Banks and back in 67:36 (5:24/km).
Thu
25 Apr
3.68

7
Race: CCC - Anzac Relays leg 4 for C-grade SCT in 14:35 (3:58/km). Same time as last year! Could have run faster. No racing shoes or warm-up. Noni C ran 13:11!
PM - long warm-down after relays with Geoff Monro including summit of Mt Pleasant. Amazing view! Felt OK.
Fri
26 Apr
nil Rest day. Late finish at work before dinner at Marinetti's with Joy, Mal, Steve, Kath and Jim. Tired!
Sat
27 Apr
14 Mount Taylor with Garry's group plus earlier warm-up. 4 x 5 minutes at about 4:00/km pace a little behind Noni and Jess. 77:08 (5:31/km).
Sun
28 Apr
22.5

8
AM - From Garry Hosking's place, long run on Red Hill in 2:05:34 (5:35/km) with Garry, Jess, Michael, Mark, Jillian, Emily and Peter (on bike).
PM - Track, Calwell. 12 mins warm-up then 12 x 400m at 4:00/km pace plus 3 x 300 in 71 seconds. Felt OK considering the morning long run.
Week 17 96k - Much better week. OK Anzac Relay leg.
Mon
29 Apr
9 Geoff's Parliament House. A more continuous session including 3 laps of the exercise station circuit. 48:30 (5:23/km). Felt tired from yesterday.
Tue
30 Apr
6

8.5
Race: Lake Stakes 6k in 27:50 (4:38/km). The 500th LS run. No warm-up. Didn't want to run too hard - start group 13:15. 41st and 4th last, but won a pair of shorts worth $25!
PM - Track, Calwell. 34 minute warm-up with Chris, Kelly, Airlie, Sherry, Dom, Kate and Amy then 10 x 300m easy in 1:11 average (3:57/km pace).
Wed
1 May
18 Tuggeranong fire trail plus Conder and Banks in 1:34:33 (5:15/km). Steady start - felt great in the middle with some 4:50/km running. No problems.
Thu
2 May
13 Track, Dickson. Geoff's group. While warming up, saw Dick Telford's group running 400s with 30 sec recoveries. 6 x 400m with 400 jog recoveries relay. 2nd with Annette Sugden and Mike Woresly.
Fri
3 May
10 Gilmore Tunnel O/B at 5pm. Felt particularly good and light. Could race well tomorrow. Still T-shirt weather. 52:30 (5:15/km).
Sat
4 May
12.3 Race: CCC - Molonglo Gorge 7.6k, 44th in 34:15 (4:30/km). Pretty good effort - ahead of Jimmy, about 1 min behind Kelly Armstrong. First lap 16:26 then faded to 17:49. Noni ran 31:50! Too hot. Fitness improving. Warm-up jog with Rosemary Longstaff and warm-down with Garry.
Sun
5 May
20

8.7
AM - From Garry's with Garry, Michael, Nick Walshe, Mark, Noni, Jessamy and Jillian. A bit interrupted as Noni had a sore knee. 1:55:00 (5:45/km).
PM - Track, Calwell. Long steady run with Luke, Chris and Kate up through pine forest in 48:00 (5:31/km). Felt pretty good.
Week 18 105k - Good week and mileage. Weight 75.0kg.
Mon
6 May
7.5 Geoff's Parliament House - 2 laps warm-up then 3 x 1k loops with exercise stations.
Tue
7 May
8 Track, Calwell. 30 min warm-up to Gilmore then 6 x 400m in approx 90 secs average. OK session.
Wed
8 May
15.5 Out/back to Macarthur in 78:36 (5:04/km). Strong middle after feeling tired early. Still t-shirt weather - great for May!
Thu
9 May
2 Susie Kovacs' session. Warm-up then watching Susie doing sprint work with the kids.
Fri
10 May
18 Out/back to Macarthur but further than Tuesday in 93:16 (5:11/km). Easy but felt pretty good - no problems.
Sat
11 May
13.1 Race: CCC - Duffy Pines 4.5k in 18:53 (4:12/km), 8th place but 4 females ahead! Chased Glenda Regan and Kelly R early. 30s faster than last year, but 1 min behind PB. After, ran 8k race steady in 43:00 (5:22/km).
Sun
12 May
18 From Garry Hosking's to Curtin horse paddocks and back, chatting to Jessamy about her training. 16k in 81:00 (5:04/km). PM - 2k warm-up at Calwell.
Week 19 80k - Good XC race at Duffy. Weight 75.0kg.
Mon
13 May
8.5 Geoff's Parliament House - ran easily throughout - 8 x 400m with 400 jogs. Quite tired and a sore right hip. Still waiting for new car to arrive.
Tue
14 May
nil Rest day. Raining all day, training at Calwell called off.
Wed
15 May
nil Rest day. Cold and miserable at work. Didn't feel like running afterwards.
Thu
16 May
12 Track, Calwell. 7k warm-up with Chris, Kelly, Kate, Dom and Airlie on Theodore track. 11 x 400m at about 4:08 per km pace. Felt pretty good.
Fri
17 May
nil Rest day. Again, cold and miserable weather. Computer work for the club.
Sat
18 May
nil Rest day. Should have run. Haircut and shopping day.
Sun
19 May
21.1 Race: Canberra Half Marathon in 1:43:12 (4:53/km). Bit of a disaster - started at 94 min pace with Lisa. Didn't feel well (flu?) and right heel hurt after 10k. 5k splits: 21:55, 23:24 (45:19), 25:23, 26:39! + 25s. Need new Brooks Mk 1 shoes.
Week 20 41k - Poor week and HM race. 322km last 4 weeks.


DateKms Comments
Mon
20 May
12.5 'Gilmore 12' - Out/back Gilmore incl Builder Circuit in 65:30 (5:14/km). Cool - long pants and sleeves. Felt okay although left hip a little niggly.
Tue
21 May
11 Track, Calwell. 7.5k warm-up with Kelly, Allan McGlew, Chris and Kate up through pines to railway. Then 8 x 400m ave about 1:38 (4:05/km pace) with 1:40 rests. Felt pretty good.
Wed
22 May
12.2 'Gilmore 12' variation in 63:45 (5:14/km). A little tired but middle section good. Hip felt better.
Thu
23 May
6.5 From Calwell - through pines to railway and back in 32:26 (4:59/km) with Kelly, Chris, Allan - felt okay but need more distance.
Fri
24 May
nil Rest day. NEW CAR DAY! Collected Toyota Corolla Ascent 2002 from Canberra Toyota at 3.30pm. Overcast, threatening rain. All good.
Sat
25 May
10.5 Race: CCC - Stranger Hill 3.5k race steady in 16:30 (4:43/km) behind Kerry Muir and Karen, solid warm-up. 7k race in 30:22 (4:20/km), 23rd place - good result. Battle with Robbie Costmeyer, finished ahead of Jim White and Heath but behind Hugh Ford. Feeling fit.
Sun
26 May
20 From Hughes with Garry and group in 1:49:24 (5:28/km). To Curtin horse paddocks, Phillip College with kids then extra to Golf Course. Felt very good on this run.
Week 21 72k - Good week. Fitness coming around. Weight 73.5kg.
Mon
27 May
9 Geoff's Parliament House, total of 50:00 (5:33/km). 2 'circuit' laps and around PH warm-up and warm-down.
Tue
28 May
8.5 Track, Calwell. 46:00 (5:25/km). To and from track as a warm-up/down. Ran Courtney's session: 700m (2:57), 500m (2:01), 700m (3:00), 500m (2:15) then 3 x 300m and 3 x 200m in 67s and 41s jogging between efforts. Felt pretty easy - no problems.
Wed
29 May
12.3 'Gilmore 12' variation in 64:31 (5:15km) - easy start with a few tendon niggles. Ran smoothly middle section.
Thu
30 May
13 Track, Calwell. To track then 37 min run with Kelly and Chris. 8 x 200m with Karen at about 47 sec average (4 min ks). Easy run home. Felt okay.
Fri
31 May
nil Rest day. Late finish at work and didn't think running would be prudent. Aim to run twice tomorrow!
Sat
1 Jun
10.3

18
8.30am - Easy run to Conder on fire trail/bush and back in 55:30 (5:23/km). Felt okay, muscles a little tight.
Race: CCC - Molonglo Reach 5k in 23:14 (4:39/km). Easy start, caught Christina Ivansson at the turn. 10k race in 46:27 (4:39/km) - even pace, start with Geoff Moore and Amanda then ran with Macca and Garry Molineaux middle stages then Karen Burton last 3k. Good training. Warm-up/downs 3k.
Sun
2 Jun
17 From Garry's to Stromlo via Woolshed, down to Scrivener Dam and back in 90:06 (5:18/km). Ran with Jessamy and Noni at a steady pace. Felt good!
Week 22 88k - Another good training week. Weight 74.0kg.
Mon
3 Jun
8.6 Geoff's Parliament House 46:26 (5:24/km). Sprints on lower grass hills plus 3 laps of PH. Felt OK.
Tue
4 Jun
12.5 Track, Calwell. Jog there then solo O/B to south Hume in 64:20 (5:09/km). Strong middle - felt okay with no injury niggles.
Wed
5 Jun
10.5 Local fire trails in 57:18 (5:27/km). A bit tired from lack of sleep.
Thu
6 Jun
13 Banks / Conder on new fire trails, good pace. 68:21 (5:15/km). Still tired.
Fri
7 Jun
nil Rest day. Late day at work then finishing Tuggie Athlete mag.
Sat
8 Jun
12.8 Race: CCC - Rani Road. 3.5k in 14:37 (4:11/km) - hard after steady start. Good race with Heath and Jim. 7th place! Chasing Jessamy second half. Felt good. 5k race in 22:34 (4:31/km) - Steady with Jim, Heath and Col Bridge first half, passed by Geoff Moore coming back. Could have run faster.
Sun
9 Jun
21 From Garry's in 1:50:00 (5:14/km) - Easy to Curtin horse paddocks, Oakey Hill. Felt good and easy - getting used to higher mileage.
Week 23 78k - Good week and races. Weight 74.0kg.
Mon
10 Jun
13 Gilmore tunnel to railway in 67:20 (5:11/km). Cold! No injury niggles. Need more sleep!
Tue
11 Jun
7 Track, Calwell. To and from track. 4 x 600m with Airlie and Courtney at about 4 minute/km pace. Felt pretty good. 37:00 total (5:17/km).
Wed
12 Jun
nil Rest day. Late day at work. Tuggie Athlete to printers.
Thu
13 Jun
14.5 Track, Calwell. Ran to track then long run with Kelly and Allan McG O/B railway track towards Hume. Raining. 74:06 (5:07/km).
Fri
14 Jun
16 Long run to Erindale then back through Monash, finishing in the dark. Tired but okay. 84:40 (5:17/km).
Sat
15 Jun
17.3 Race: CCC - Yarralumla Bay. 3k in 12:43 (4:14/km), hard chasing Jim, Jess and Courtney. 7.8k race in 34:31 (4:26/km), felt average - first lap too hard. 6.5k warm-ups/downs.
Sun
16 Jun
24 Solo to Macarthur/Fadden and back in 2:08:15 (5:21/km). Felt tired last 20 minutes. Don't know about marathon running after that!
Week 24 91k - Not quite on top of training. Weight 74.0kg. 329km last 4 weeks.


DateKms Comments
Mon
17 Jun
11 Geoff's Parliament House. 60:48 (5:32/km). Early solo 2k run. 20 mins of 30 sec sprint / 1:30 jog. With Ken Eynon and Annette Sugden. Moderately hard. Felt OK.
Tue
18 Jun
7 Track, Calwell. 35:20 total (5:03/km). Ran to and from track. 5 x 300/200m with Courtney. 200s about 41s, 300s 60-63 secs. Felt pretty good.
Wed
19 Jun
nil Rest day. Very tired. Working on Tuggie Athlete.
Thu
20 Jun
8 Track, Calwell. 42:00 total (5:15/km). Ran to and from track. 2 sets of 5 x 200m with Karen at 41-42 secs. Felt OK.
Fri
21 Jun
13 Gilmore Tunnel to Railway in 67:30 (5:12/km). Quick tempo with fast leg speed. Felt pretty good. 34:58 / 32:22. Finished in darkness. Legs felt good!
Sat
22 Jun
20.6 Race: CCC - Mount Ainslie. 3k event easy in 14:21. 9.3k hard in 41:41 (4:29/km). Fast start, keeping up with Kathy Southgate, Geoff Moore, Robbie C. Faded after half way - caught by Jim and Rosemary. 8.3k of warm-ups and downs.
Sun
23 Jun
21 Race: - Terry Fox Fun Run 10k in 48:08 (4:49/km). Started easy at back - first km in 5:30, last in 4:40. Warm-up to Carillon and back plus 16 mins warm-down.
Week 25 80k - Good week. Weight 74.0kg.
Mon
24 Jun
13 Geoff's Parliament House. 73:15 total (5:38/km). Early warm-up 20 minutes. Light pole sprint session with Ken Eynon and Annette's group. Good effort.
Tue
25 Jun
7 Track, Calwell. To and from track. 8 x 200m with Karen in 43 secs each. Felt OK although achilles sore afterwards!
Wed
26 Jun
13 Gilmore Tunnel to Railway in 71:04 (5:28/kmk. Late start - had to slow coming back due to darkness, finishing on the highway rather than the trail. OK.
Thu
27 Jun
7.5 Track, Calwell. Ran to and from track. 2 sets of 8 x 400m with Airlie and Dom at about 87-93 secs each then 4 x 300m at 60-64 secs. A bit too quick for this time of year.
Fri
28 Jun
10 Short Gilmore Tunnel run. Easy pace - 54:06 (5:25/km), finishing into freezing rain. Very cold legs!
Sat
29 Jun
18.6 Race: Pennington 16k - 34th in 74:48 (4:39/km). Solid training run - ahead of John Stewart, Peter Cullen, Michael Daly but behind Geoff Moore and Robbie. Not too bad. Warm-up with Geoff.
Sun
30 Jun
22.5 From Garry's - group run around Oakey Hill in 2:00:18 (5:21/km). Steady, felt pretty strong. Extra distance with Jessamy to make up 2 hours.
Week 26 91k - Another good training week. Weight 73.5kg.
Mon
1 Jul
11.5 Geoff's Parliament House, 62:44 total (5:27/km). 20 mins early warm-up then 'long' 650m intervals steady. Felt OK but tired.
Tue
2 Jul
8 Track, Calwell. Ran to and from track. 12 x 150m 'easy' in about 31 seconds each.
Wed
3 Jul
nil Rest day. Late finish at work. Tired.
Thu
4 Jul
10 Track, Calwell. 3 sets of 3 x 400m at 89 seconds plus 3 x 300m with Kate at 64 secs. Felt pretty good.
Fri
5 Jul
nil Rest day. Another late day at work. Taper for tomorrow's race.
Sat
6 Jul
13.7 Race: CCC - O'Connor Ridge 5k in 21:45 (4:21/km). Equal best race of the season. Ahead of Robbie, Jimmy, Geoff and equal with Steve Appleby - but 35s behind Hugh. Warm-ups / downs of 8.7k total.
Sun
7 Jul
17 Mike Sainsbury Parliament House session. 1:30:06 total (5:18/km). Warm-up, watched session then a lap of East and Central Basin LBG. Sunny, not too cold. OK.
Week 27 60k - Poor mileage but good 5k XC race. Weight 73.5kg.
Mon
8 Jul
9 Geoff's Parliament House. Hill session with the slower group - 8 x 'half' hills at an easy pace. Felt quite tired!
Tue
9 Jul
4.3 Track, Calwell. Ran to and from track. Didn't train as felt too tired.
Wed
10 Jul
nil Rest day. Late day at work. Tired!
Thu
11 Jul
8 Track, Calwell. Ran to and from track. Long intervals at about 4 minute km pace.
Fri
12 Jul
nil Rest day. Late day at work!
Sat
13 Jul
nil Rest day. Drive to Cambewarra (birthdays for Nathan 8 and Claire 6.
Sun
14 Jul
12.5 Cambewarra. With Anne at 8AM - Hockey's Lane to bush trails of North Nowra plus 45 minutes by myself. 70:20 total (5:38/km). T-shirt weather!
Week 28 34k - Not a good week. Tired! 265km last 4 weeks.


DateKms Comments
Mon
15 Jul
11 Geoff's Parliament House. Arrived early - 15 mins warm-up then 8 x 'half' hills. Felt good although physically tired.
Tue
16 Jul
9 Track, Calwell. 2 sets of 8 x 200m with Kate in about 42 secs. Jog back recoveries 1 minute. Felt amazingly good!
Wed
17 Jul
nil Rest day. Tired! Need to address tiredness problem. Chat to Jim White re Jim Tucker.
Thu
18 Jul
8 Track, Calwell. Medium intervals at good pace. Ran with Airlie Chalmers. 400 in 90s, 3 x 500m in 1:47-1:50, 3 x 300m in 60s down to 57s. 1 x 200m in 41s. Good! Perhaps a good track season?
Fri
19 Jul
nil Rest day. Yet another day off. Watched TdF then met Jim at the Hyperdome for dinner.
Sat
20 Jul
nil Rest day. Should have jogged. Slack!
Sun
21 Jul
16.1 Race: CCC - West Basin 10 miles. 29th in 71:28 (4:26/km). Started too fast - 34 minutes at 5 miles. Passed by Kerry Vaughan, ran late stages with Mick Horan.
Week 29 44k - Poor mileage. OK 10 mile race. Weight 74.0kg.
Mon
22 Jul
12 Geoff's Parliament House. Total 67:00 (5:35/km). Ran 650m repeats at a very easy pace! Calves quite sore from yesterday's race.
Tue
23 Jul
10 Track, Calwell. Ran to and from track. Long intervals (600s, 500s etc at 3:50/km pace) with Amy, Sherry and Kate. Felt OK.
Wed
24 Jul
nil Rest day. Another day off due to tiredness.
Thu
25 Jul
9 Track, Calwell. Ran to and from track. Long intervals again at 3:50/km pace. Feeling better with these. 500s were in about 1:50.
Fri
26 Jul
nil Rest day. Late day at work. Met Jim T at the Hyperdome for dinner.
Sat
27 Jul
24 From Dunrossil Drive with Jennifer A - 7AM start. Cold! Total 2:20:00 (5:50/km). Curtin horse paddocks, Yarralumla woolshed, over river to Stromlo and back. Felt pretty good!
Sun
28 Jul
7 Parliament House with Mike S. Ran the warm-up and warm-down. 40:00 total (5:43/km). Afternoon coffee with Jennifer at Bernadette's Cafe in Ainslie.
Week 30 62k - Another average week. Weight 74.0kg.
Mon
29 Jul
12.5 Geoff's Parliament House. Total 65:30 (5:14/km). Reconciliation Place early warm-up. 4 x 500m intervals with group incl Jennifer who ran quite well. Very tired from lack of sleep.
Tue
30 Jul
10 Track, Calwell. Ran to and from track. 6 x 800m in 2 sets of 4 - ran mainly with Airlie. 3:14, 3:09, 3:05, 3:05, 3:04, 3:01. Roughly 3:50/km pace.
Wed
31 Jul
nil Rest day.
Thu
1 Aug
9 Track, Calwell. More long intervals - no problems. 50:00 total (5:33/km).
Fri
2 Aug
nil Rest day. Has to be my last rest day! Need to get back into regular training. Coffee/dinner with Jim T at the Hyperdome.
Sat
3 Aug
16.5 Race: CCC - ACT Cross Country Championships. 51st in 53:09 (4:26/km). Lap (3k) splits: 16:40, 17:59, 18:29. Behind Geoff Moore (51:24), Burkie and Charlie (52:51) so a bit of an average race. Ahead of Jimmy and Heath. 4.5k warm-down. Have lost form due to low mileage.
Sun
4 Aug
19 From Stromlo Jogalong - lap with Geoff, Lisa and Maria in 35 mins then 15 mins with Vets' group then solo river and Central Six. 104:46 (5:31/km). Tired when finished!
Week 31 67k - Fairly average ACT XC Championships. Weight 75.0kg.
Mon
5 Aug
13 Geoff's Parliament House - Early warm-up to the lake and back. Easy 650m repeats including a couple of stronger ones. Julie's last day before moving to Sydney.
Tue
6 Aug
11 Track, Calwell. Ran to and from track. Intervals: 5 x 500m in 2:00, 1 x 400m in 95s and 3 x 300m in 60s. Felt OK although noticing lower endurance.
Wed
7 Aug
nil Rest day. Tired from a late day at work.
Thu
8 Aug
10 Track, Calwell. Intervals with Airlie, Dom and Kate at steady pace. 4 x 500m - 1:52, 1:52, 1:51, 1:52. 4 x 400m in 89, 87, 89, 86. OK for this time of year.
Fri
9 Aug
nil Rest day. Tired from work and early start tomorrow.
Sat
10 Aug
3 Easy run from Bruce's place. 18:00 total (6:00/km). Hopeful of 60 minutes tomorrow. Quite warm though.
Sun
11 Aug
14 Race: - Sydney City to Surf. 63:08 (4:31/km). Good start with Kerry Vaughan but it was too hot. Lots of drink stops! Splits: 3k 12:45, 5k 22:06, 10k 46:05.
Week 32 51k - Ordinary City to Surf! 224km last 4 weeks. Weight 75.0kg.


DateKms Comments
Mon
12 Aug
7.5 Geoff's Parliament House. Total 42:58 (5:44/km). Indoor session in underground carpark - about 25 laps of 350m, sprinting up the hill with Ken Eynon and Michelle Wells. Felt OK.
Tue
13 Aug
8.5 Track, Calwell. Ran to and from track. 4 x 900m with Courtney at 27s per 100m. Steady, not too hard. 4:00, 4:07, 4:08, 4:17.
Wed
14 Aug
13 Gilmore Tunnel to Railway in 65:16 (5:01/km). Strong effort from the start. 33:15/32:01. Noticed lack of endurance last 5k. AHR 145, MHR 153. RS 725.
Thu
15 Aug
8 Track, Calwell. 4 x 600m (last 200m in 44sec) with Sherry, Courtney, Karen. 2:31, 2:24, 2:24, 2:21. Plus 4 x 500m in 1:59, 1:53, 1:54, 1:58.
Fri
16 Aug
12 Railway loop via pines and back on Gilmore track in 63:24 (5:17/km). T-shirt weather! Ran easy, felt pretty good.
Sat
17 Sep
nil Rest day. Left 7.30AM, bus to Civic, express to airport for flight to Alice Springs with Linda and Jennifer - left Sydney 2:15PM.
Sun
18 Aug
42.2 Race: Alice Springs Marathon in 4:11:07 (5:57/km). Ran with Jennifer. Surprised to finish although with walking, jogging, race-walking from 32k. Felt particularly good until 25k. Very cold start (frozen hands), not too warm at finish. 5k splits: 27:15, 26:12, 26:21, 26:49, 29:51 (incl loo stop), 30:20, 33:33, 35:53 + 14:53 (last 2.2k).
Week 33 91k - Happy Alice Springs Marathon. Weight 74.0kg.
Mon
19 Aug
7.5 Alice Springs. 42:54 total (5:43/km). Ran from apartment 'Alice on Todd' up river then out to marathon start and back. Felt OK except for sore right hamstring.
Tue
20 Aug
nil Rest day. Enjoyed a sleep in!
Wed
21 Aug
6.5 Kings Canyon. Total 38:46 (5:58/km). Easy with Jennifer on dirt road towards Alice then exploring grounds of the resort. Both achilles tight and quads sore.
Thu
22 Aug
9.4 Ayers Rock/Uluru. Lap of the rock in 52:56 (5:38/km). Ran easily as Jennifer wasn't feeling that great. Amazing place to run - good track although bumpy early and sandy in places. Felt quite good and inspired.
Fri
23 Aug
5.4 Ayres Rock Resort. Total 31:06 (5:46/km). From 'Sails in the Desert', ran north exploring the complex, around the oval and passing other hotels. Achilles still tight and no energy.
Sat
24 Aug
6.6 Ayres Rock Resort. Total 36:43 (5:34/km). Last day of a fantastic holiday. After playing tennis last night with Linda, easy run with Jennifer passing the gym and 50m pool. Legs still tight.
Sun
25 Aug
nil Sydney. Rest day. Walk with Bruce to and from Chatswood shops. Felt OK although left knee niggly.
Week 34 35k - Enjoyable runs in the red centre. Weight 74.0kg.
Mon
26 Aug
9.5 Geoff's Parliament House, 54:00 total (5:41/km). Ran easily throughout the session (sprints and strides on lower flagpole grass).
Tue
27 Aug
5.5 Track, Calwell. Tough run up through Melrose Pines with Airlie setting the pace and back with Dominique easier. 28:24 (5:10/km). Left knee a little niggly.
Wed
28 Aug
13 Gilmore Tunnel to Railway in 68:24 (5:16/km) @ AHR 138. At 2PM (last day of long service leave). Beautiful day - T-shirt weather. Steady on the way out, faster back. 35:36/32:48. Felt better although left knee still niggly. RS 726.
Thu
29 JAug
7 Track, Calwell. 38:00 total (5:26/km). Left knee still sore. Tired from work. 5 x 500m with Karen and Courtney. 2:03, 1:57, 1:55, 1:55, 1:51.
Fri
30 Aug
nil Rest day. Day off for the left knee.
Sat
31 Aug
12 Race: CCC - The Pinnacle. 8k in 35:35 (4:27/km). Short warm-up. Gaining on Col Bridge 2nd lap. 17:35/18:00. Ahead of Charlie, Jim and Heath. Felt strong (from the marathon?) - 4k of warm-up and warm-down.
Sun
1 Sep
12 Stromlo Vets' Pack Run, O/B Mt Stromlo in 61:49 (5:09/km), turning at 31 minutes. Ran with Jim, starting late and catching group before the big climbs. Tired.
Week 35 59k - Pretty good Pinnacle XC Race. Weight 74.0kg.
Mon
2 Sep
12 Geoff's Parliament House, total 62:58 (5:15/km). 15 mins early warm-up. Lower flagpole efforts, just striding out. Not feeling fresh at all.
Tue
3 Sep
8 Track, Calwell, total 46:00 (5:45/km). 25 mins solid warm-up with Kelly. 500m in 1:56. 3 x 600m in 2:20, 2:18, 2:14. 500m in 1:48. Pretty good session. Legs, breathing OK.
Wed
4 Sep
nil Rest day. Felt tired from work. Should have run.
Thu
5 Sep
6.5 Track, Calwell. 2 x 900m in 4:00, 3:41 with Karen and Sherry. 3 x 700m in 2:52, 2:50, 2:48. 3 x 500m in 1:55, 1:53, 1:52. Felt good. Pace felt easy. Good form.
Fri
6 Sep
15 Railway Fifteen. New course - Gilmore Tunnel + 1k extra past Melrose Station to the south. Didn't feel loose at start but strong middle. 81:18 (5:25/km).
Sat
7 Sep
4 Race: CCC - Carillon Relays 3k leg in 12:22 (4:07/km). Not bad considering little warm-up and yesterday's long run. Dry but a strong headwind first 500m. Finished 1 sec behind Danny O'Dea. Left knee still niggly.
Sun
8 Sep
15 Race: - Incl Vets' Canberra Centre Fun Run, total 70:32 (4:42/km). Ran to start from Parly House. Fast start with Rosemary, chasing Jim and Jillian. Passed by Kathy Sims before 3k. Tough last 2k. Training shoes and tights.
Week 36 60k - Need more mileage. 245km last 4 weeks.


DateKms Comments
Mon
9 Sep
nil Rest day. Left knee stiff and sore.
Tue
10 Sep
7 Track, Calwell. Long warm-up/down. 6 x 300m with Courtney - 66, 63, 60, 60, 58, 58. Knee OK but a bit stiff. Struggled for speed. Sore after so walked home.
Wed
11 Sep
nil Rest day. Knee quite sore again.
Thu
12 Sep
nil Rest day. Knee a little better but can still feel it. Using Feldyne anti-inflamatory cream.
Fri
13 Sep
nil Rest day. Rode bike to the track and helped with timing. Knee still sore.
Sat
14 Sep
nil Rest day. Knee feeling much better. Organised rental car for Wagga trip.
Sun
15 Sep
11.4 Race: - 31st Wagga City to Lake 9k Fun Run. 38:59 (4:20/km). Not bad! With Carmel Kahlefeldt early. About 20m behind Jim at 3k. Had to slow on downhills because of knee and lack of fitness. Splits: 4:02, 4:02, 4:14, 5:02, 4:00, 4:22, 4:13, 4:40, 4:23. Warm-up 2.4k, seeing Tony and Gail at MG Car Festival. Also saw Bernie King and Maureen Rossitor.
Week 37 18k - OK City to Lake considering knee injury. Weight 75.0kg.
Mon
16 Sep
nil Injured - left knee very sore today! Couldn't walk without pain.
Tue
17 Sep
nil Injured - knee a little better, but still sore walking. Using Feldyne.
Wed
18 Sep
nil Injured - knee improved but have decided to rest it until 'perfect'.
Thu
19 Sep
nil Injured - knee further improved. Can walk normally. Swelling and tenderness gone.
Fri
20 Sep
nil Injured - still resting it. Busy with overtime at work.
Sat
21 Sep
nil Injured - yard work in lieu of exercise. Visited Mal and Joy to see the movie 'Insomnia'.
Sun
22 Sep
nil Injured - Rode bike to training at Calwell. Karen S showed me some exercises and how to tape the knee.
Week 38 0k - Not a happy camper with the knee injury. Weight 74.5kg.
Mon
23 Sep
nil Injured - knee feeling pretty good - about 90%. Could have tried running but decided not to.
Tue
24 Sep
3 Track, Calwell. First day no difference between right and left knee. Taped both knees. 15 x 100m at a 'strong' pace with 100m and longer slow walk recoveries. Around 19 to 21 seconds (5-minute 1500m pace). Knee felt fine afterwards!
Wed
25 Sep
nil Rest day. Very late finish at work so no time to run.
Thu
26 Sep
3 Track, Calwell. Rode bike to the track (knee a bit stiff). 3 x 200m (41, 40, 39) and 4 x 250m (47, 48, 48, 49). 3:12/km pace. OK running but knee a touch sore riding home.
Fri
27 Sep
nil Rest day. Late day at work then packing for the Narrabeen Running Camp!
Sat
28 Sep
11.5 Narrabeen. Bush hills run in 61:30 (5:21/km). Started easy with Kelly, Brad, Chris, Al, James and Airlie. Through camp towards golf course then around dam. Guided by local vet runner. Felt pretty good. Ran hard at times (out of breath). Knee OK.
Sun
29 Sep
6 Narrabeen. North Narrabeen Beach, 31:30 (5:15/km). With Kelly, Chris, Al and Airlie (James and Brad later). North up stairs then headland bush track to Warriewood Beach and return. Fantastic bush run. Ran strong at times. Felt good. Knee OK.
Week 39 23k - Enjoyed Narrabeen. Promising return to running.
Mon
30 Sep
nil Rest day. Late day at work. Knee a little sore again after the weekend.
Tue
1 Oct
4 Track, Calwell. Bike to and from. (3 x 500m plus 1 x 400m) x 2. 300m slow jog recoveries. Ran with Courtney and Sophie. 1:58, 1:57, 1:54, 83. 1:57, 1:58, 1:57, 84. Good. Knee a little stiff riding.
Wed
2 Oct
nil Rest day. Late day at work and slightly sore knee.
Thu
3 Oct
3 Track, Calwell. With Sophie and Courtney. 3 sets of 4 x 200m with 50secs rest, 5 mins between sets. 41, 41, 41, 40 - 39, 40, 39, 39 - 39, 38, 39, 38. Pretty good. Knee stiff this morning but OK for this.
Fri
4 Oct
nil Rest day. Late finish at work. Last day before holidays!
Sat
5 Oct
nil Rest day. Drive to Cambewarra at 8.30. Visited Culburra for Dad and Marion's garage sale. Played GP4 with Graeme later then a BBQ for dinner.
Sun
6 Oct
nil Rest day. Swimming. Drove to Vincentia and the beaches around Jervis Bay. 4k walk to Hyams Beach. Played beach football and swam in the beautiful clear water.
Week 40 7k - Good to be on holidays! Weight 75.0kg. 48km last 4 weeks.


DateKms Comments
Mon
7 Oct
nil Rest day. Didn't run, but should have. Arrived home about 3pm. Feeling a little tired.
Tue
8 Oct
13

3
AM -Gilmore Tunnel to Railway in 69:54 (5:23/km) @ AHR 148, MHR 156. Started hard and faded. 34:56/34:58. Have lost fitness. RS 797.
PM - Track, Calwell. A bit stiff and tired. 5 x 500m with Karen and Bridget. 2:04, 2:01, 2:03, 2:01, 1:59. Knee was OK. Didn't feel too bad.
Wed
9 Oct
nil Rest day. Knee sore again.
Thu
10 Oct
8 Track, Calwell. 42:00 total (5:15/km). Fire trail warm-up with Kelly, Ben and Al in 27:36. 3 sets of 4 x 200m with Karen and Bridget. 43, 45, 42, 44 / 43, 40, 43, 42 / 43, 41, 42, 41. Rest 65 secs. Knee OK but felt tired. Drills after.
Fri
11 Oct
7 Banks and back on bush track in 38:54 (5:33/km). Saw an Echidna! Legs very stiff (from yesterday's session) but knee fine. Need progressive training build-up.
Sat
12 Oct
8 Parliament House session with Mike's group. 2pm. Great weather! With Luke, Al, Kate, Bill (new) and Bridget. 4 x big hill at strong pace. 3 x up/backs. Tough.
Sun
13 Oct
nil Rest day. Finishing TA magazine. Mal and Joy's 5pm for 'Sing-alonga-Abba' concert at the Canberra Theatre. Great show!
Week 41 39k - Not enough running! Losing fitness. Weight 75.0kg.
Mon
14 Oct
nil Rest day. Visited Mal and Joy to see 'My Big Fat Greek Wedding' at Hoyts. A bit stiff and sore from yesterday's sessioin.
Tue
15 Oct
16 Vets Tuesday Group. 'Bluetts' run mainly with Brian Thomas then chasing Clive Glover and Danny Dawes. 85:20 (5:20/km). Knee good first 20 mins then slight niggle towards finish.
Wed
16 Oct
6 Race: - BBQ Stakes 6k in 33:01 (5:30/km). Legs very stiff and sore throughout. Knee just a minor niggle. Ran easily with Geoff Monro.
Thu
17 Oct
2 Track, Calwell. No warm-up. 3 x 300m, 3 x 200m, 3 x 200m with Karen. 69, 68, 69 / 42, 41, 40 / 41, 42, 40. Felt OK. Knee no problem at all!
Fri
18 Oct
9.7 New local course - 'Theodore River Park' (takes same time as Lane Cove). 49:46 (5:08/km). No problems at all with the left knee! 5:01 km split on the fire trail.
Sat
19 Oct
nil Rest day. Rode the CBX to Mal's to catch a flight to Melbourne. Markets, bike shops then tram to Dianne, Pete, Adam, Natasha Kreitel's place at Kew.
Sun
20 Oct
nil Phillip Island. Drove to the MotoGP with Jim and Mal in Di's black Saab convertible. Good day at the races, but cool and windy.
Week 42 34k - Another low week due to Phillip Island trip. Weight 73.5kg.
Mon
21 Oct
11.5 Melbourne. Yarra Bend - ran from Pete and Di's down bike path (old railway line), over expressway to the Yarra River. O/B on delightful bush track. 60:26 (5:15/km). Felt good.
Tue
22 Oct
nil Rest day. Packing for the drive with Mal and Joy to Merimbula. Beach walk on arrival.
Wed
23 Oct
nil Merimbula. Another rest day. Walks from the apartment into town and down to the beach, watching kite surfers.
Thu
24 Oct
11 Merimbula. Ran from Tuscany Apartments on bike path to near Pambula and back in 57:10 (5:12/km). Felt pretty good. Measured k on bike path in 4:48. Knee good.
Fri
25 Oct
nil Merimbula. BBQ day today and a trip to Pambula for Go-karts. Good fun!
Sat
26 Oct
nil Merimbula. Movie afternoon and a walk to the beach.
Sun
27 Oct
7 Merimbula. Over bridge, through town and the headland and back in 37:50 (5:24/km). Stopped to watch kite surfers and soccer match. Felt pretty good!
Week 43 29k - Merimbula fun but running going backwards!
Mon
28 Oct
nil Merimbula. Last day - beach and town walk with Mal and Joy. Drive home in the afternoon.
Tue
29 Oct
6 Track, Calwell. Long intervals with Sophie and Courtney, 4 min pace down to 3:40. 2 x 900m, 2 x 700m, 2 x 500m, 2 x 200m. 3:52, 3:36, 2:45, 2:43, 1:52, 1:50, 39, 39. Felt pretty good. Heavy shoes.
Wed
30 Oct
14 East Basin Wetlands with Graeme Small's group from Acton Ferry Terminal. 76:20 (5:27/km). With Graeme, Cathy M, Maryann, Elizabeth T and Anna F. Steady pace. Hot and windy.
Thu
31 Oct
7 Track, Calwell. Long warm-up with James, Chris, Ben, Al to the pines and new MTB tracks. Sprint work with Karen. Felt bad and slow! Heavy shoes.
Fri
1 Nov
9.7 Theodore River Park course in 59:17 (5:05/km). Legs tight early but improved. 5:00 km split on the trail. OK.
Sat
2 Nov
5 Race: - Interclub 3000m in 12:01.75 (4:01/km). Not much warm-up. Started too quick. Good race with Andrea Ilakovic. Splits: 3:47, 4:07, 4:08. Tired.
Sun
3 Nov
10 Race: - Canberra Times Fun Run in 47:51 (4:47/km). Ran with Garry Hosking to 5k (he ran 44 mins) then slowed. Tired, not fit, hot and stressed. Splits: 4:32, 4:18, 4:30, 4:40, 4:48 (22:48), 5:19, 4:26, 5:20, 4:58, 5:00. OK training run I guess. Lisa 42:05, Jimmy 41:57, Burkie 39:55!
Week 44 51k - Slightly better although slow CT 10k. Weight 74.0kg. 153km last 4 weeks.


DateKms Comments
Mon
4 Nov
11 Geoff's North Lyneham. Rode the CBX there. 11k total in 58:42 (5:20/km). 10 x 40 sec hard, 1:20 easy. Cool and windy. Felt better near the end.
Tue
5 Nov
2 Track, Calwell. Ran warm-up only with the kids. Knee sore from accident on the CT 110.
Wed
6 Nov
nil Rest day. Slack. Should have run. Preparing for SCT committee meeting.
Thu
7 Nov
7 Track, Calwell. With Kate and Courtney. 3 x 800m, 3 x 600m, 3 x 400m, 3 x 200m. 3:31, 3:17, 3:17, 2:25, 2:24, 2:22, 1:25, 1:26, 1:26, 39, 40, 39. Good session!
Fri
8 Nov
9.7 Theodore River Park in 53:03 (5:28/km). Easier run - tired and wanted an easier day prior to Interclub.
Sat
9 Nov
8 Race: - Interclub 1500m in 5:41.46. Felt sluggish. Also 4k fun run in 18:02 (4:30/km), running evenly with Kathy Southgate and Jenny Pluck. 2+ k warm-up.
Sun
10 Nov
10 Race: - Brindabella Classic. First part of 'Cotter 15' leg - 10k in 51:52 (5:11/km). Ran with Vets team - Rod Gilchrist, Dave Webster. Strong run but not fit!
Week 45 48k - Ordinary 1500. Not fit at all. Weight 75.0kg.
Mon
11 Nov
nil Tired. Big day at work.
Tue
12 Nov
10.5 Race: - CCC Spring Series - Dunrossil Drive 5k in 21:44 (4:21/km). Ran hard behind Charlie and Heath first lap but faded. Very hot, dry and dusty! Long warm-up/down.
Wed
13 Nov
2 Race: - Phillip College Mile, 1.6093 k in 6:12 (3:51/km). Ran hard, chasing Bryan Thomas, catching him near the end. Jim 6:02 and Heath 5:42. Not great.
Thu
14 Nov
5 Track, Calwell. With Karen running 6 x 400m in 93, 88, 87, 86, 87, 86. Stopped early as left calf sore.
Fri
15 Nov
9.7 Theodore River Park in 50:47 (5:14/km), including a 5:03 km split on the trail. Strong running after an easy start. Ave HR 142. RS 744.
Sat
16 Nov
10 Race: - Interclub 3000m in 12:23.0 (4:08/km). Off the back early, so a solo time trial. 3:59, 4:15, 4:09. Also, 4k fun run in 17:44 (4:26/km) prior to the 3000.
Sun
17 Nov
nil Rest day. Watched and helped at Calwell training. Tired, no energy. Hot.
Week 46 37k - Ordinary races off ordinary training. Weight 75.5kg.
Mon
18 Nov
9.7 Theodore River Park in 49:37 (5:07/km) @ AHR 145, MHR 155. Hard after an easy start. Thought it would be faster. 4:59 k split on trail. Saw Peter Brown. RS 742.
Tue
19 Nov
4 Track, Calwell. 4 sets of 4 x 200m with 40 sec rests, 5 mins between sets. With Kate, Sophie and Sherry. Max HR 159. 41, 38, 39, 40 / 37, 36, 38, 37 / 39, 38, 40, 39 / 42, 40, 40, 39.
Wed
20 Nov
14 East Basin Wetlands in 72:56 (5:13/km). Solid pace. With Graeme Small, Elizabeth and Claire (from the UK). Felt OK. Cooler after a hot day.
Thu
21 Nov
5 Track, Calwell. 6 x 500m with Kate, Sophie and Courtney at a steady pace. 2:10, 1:58, 1:54, 1:53, 1:50, 1:54. Legs stiff in the first one. 2 min rests, 5 mins between sets.
Fri
22 Nov
9.7 Theodore River Park in 50:11 (5:10/km). Tired! 20 minutes to warm up. Km splits on trail - 5:05 and 4:51. 50:11 (5:10/km). OK.
Sat
23 Nov
8 Race: - Interclub 4k fun run in 17:40 (4:25/km). Ran hard but no energy. 4:05, 22, 38, 35. Out of shape! With Susannah Mennen early but she ran away. Also, 1500m race-walk in 7:39.4 (5:06/km). Hard race, MHR 162. Chasing Elise Cole. Also HJ in 1.35m.
Sun
24 Nov
11 Race: - Vets Handicap Deeks Drive in 56:15 (5:07/km). Strong start but faded after half way. Tired. AHR 152. RS 778.
Week 47 61k - Need more mileage! Ordinary races. Weight 76kg.
Mon
25 Nov
12 Geoff's North Lyneham. After warm-up, 4 x 3 minutes at a strong effort. Ran with Rod, Rae etc. Felt OK today.
Tue
26 Nov
10.5 Race: - CCC Spring Series, Westbourne Woods 5k in 21:54 (4:23/km). Stuck with Allison Jones to half way. 10:22 / 11:32. Jane Zeller ran 17:45! Need more endurance! Long warm-up to wooden bridge. AHR 156. Need weekly mileage to be over 70k. RS 683.
Wed
27 Nov
17 East Basin Wetlands with Graeme Small's group. 86:06 (5:04/km). Steadily increasing pace. AHR 140. Felt OK to good. RS 709.
Thu
28 Nov
9.3 Local Theodore run in 54:21 (5:51/km). Very tired and sore as I ran to Calwell track so did an easy long run. AHR 118.
Fri
29 Nov
nil Rest day. Very tired from work and lack of sleep, so a day off.
Sat
30 Nov
12 Race: - Interclub 800m in 2:39.19. 14 secs faster than at Vets. 79/80. Good race with Christine Ivansson then other juniors. Can run much faster. Also, 4k fun run in 18:01 and 3000m in 12:38.31 (4:13/km). Solo run as dropped early.
Sun
1 Dec
9 From Calwell Track - long run with Chris, James, Al and Ben up to Electricity Box via trail. 4:40 km split on trail. Incl up Mt Tuggeranong and through bush to Calwell.
Week 48 70k - Better week of training. Weight 73.5kg. 216km last 4 weeks.


DateKms Comments
Mon
2 Dec
10 Geoff's North Lyneham. 10k in 54:40. Ran fairly easily with a few surges up the hills. 2 x 1500m loops and 1 x 800m loop. Felt OK.
Tue
3 Dec
10.3 Race: - CCC Spring Series, Stage 88 5k in 21:06 (4:13/km) @ AHR 157, MHR 161. Good! Ran hard but evenly, chasing Brian Wenn then Christine. Getting fitter from more mileage! Long warm-up and warm-down. RS 663.
Wed
4 Dec
16.5 East Basin Wetlands in 92:25 (5:36/km). With Graeme, Cathy and Maryann. Reverse direction with a strong tailwind heading out. Fairly easy pace. AHR 125. Felt good although tired. Eclipse sunset.
Thu
5 Dec
5 Track, Calwell. Ran to the track. 10 x 300m steady, 68 secs average. Legs a little sore and off balance. Rain!
Fri
6 Dec
9.7 Theodore River Park in 53:34 (5:31/km). Slow at the start, feeling tired. 5:15 km split on the trail.
Sat
7 Dec
12 Race: - Interclub 1500m in 5:29.74 chasing Susannah. Hot. Felt OK but can do better (5:20?). Also 4k fun run in 17:13 (4:18/km). Long warm-down with Jim Tucker.
Sun
8 Dec
10 From Calwell with Chris, James, Al and Ben up to Tuggeranong Railway Station and back along track in 52:17 (5:14/km). Good steady pace. Felt OK.
Week 49 73k - Higher mileage equals faster races! Weight 73.5kg.
Mon
9 Dec
nil Rest day. Very late day at work.
Tue
10 Dec
5 Track, Calwell. 300s and 200s with Karen at about 21-22 seconds per 100m. OK although tired.
Wed
11 Dec
6 Race: - BBQ Stakes 6k in 31:00 (5:10/km). Relay run with Jim White. Jogged 3k to change point with Col Bridge. 3k in 13:04, steady pace.
Thu
12 Dec
nil Rest day. Very late finish at work.
Fri
13 Dec
nil Rest day. Another late day at work.
Sat
14 Dec
7 Race: - Interclub 3000m in 11:57.95 (3:59/km), first sub-12 for a while running with Andrea Ilakovic. 42s at 200, 3:50 at 1k. OK although can do better. Also 800m in 2:40.54 - 79s at 400, chasing down Susannah who ran 65s!
Sun
15 Dec
10 Track, Calwell. Warm-up to Pines with Chris, James, Al, Dom, Darryl for 45 mins. Then with Jim Tucker, 3 sets of 4 x 200m (100m walk back recovery) - 47, 44, 43, 42 / 44, 43, 41, 41 /42, 41, 42, 40. Felt OK although no real speed. Need 36s!
Week 50 28k - Good 800m and 3000m at Interclub. Weight 73.5kg.
Mon
16 Dec
nil Rest day. Big day at work.
Tue
17 Dec
5 Track, Calwell. 15 x 200m with 65 sec recoveries. Averaged 41.3 secs for the 200s. Windy. Good session.
Wed
18 Dec
nil Rest day. Late day at work.
Thu
19 Dec
5 Track, Calwell. Easy 300s with Kate and Karen. Total running of 5k in 29 minutes.
Fri
20 Dec
nil Rest day. Christmas shopping day.
Sat
21 Dec
6.5 Local fire trail run in 33:22 (5:08/km). Felt OK.
Sun
22 Dec
nil Christmas shopping and house work.
Week 51 16k - Too much work means tiredness and bad running.
Mon
23 Dec
nil Rest day. Late day at work.
Tue
24 Dec
nil Rest day. Driving to Cambewarra for Christmas.
Wed
25 Dec
nil Rest day. Christmas day at Cambewarra.
Thu
26 Dec
nil Rest day. Nowra to watch 'Lord of the Rings - Two Towers' (had a good sleep during the movie).
Fri
27 Dec
nil Rest day. Playing games and doing jigsaw puzzles.
Sat
28 Dec
9 Cambewarra. Out/back down Hockey's Lane in 52:00 (5:47/km). Easy running but didn't feel that great.
Sun
29 Dec
nil Rest day. Travel day back to Canberra. Need to have fewer days off in 2003!
Week 52 9k - Not a good running week. Weight 74.0kg. 126km last 4 weeks.


The End - 3,050 km (58.7k per week)