Ewen's Running Diary - 2007

Another running diary from a marsupial that Eats, Shoots & Leaves

This page is my running diary for 2007. Clicking here will scroll this page so you can see how the year finished.
I also keep a blog of writing which is updated approximately weekly.

I have diaries going back to 1981, but most of them are written on paper. There were no personal computers back then. I started running in October 1979.

My running goals for 2007 - Track: 1500m in 5:27, 3000m in 11:40 and 5000m in 20:46. 10k road in 43:33. Gold Coast Half Marathon in 95:29. Nail Can Hill Run in 56 minutes. City to Surf in 62 minutes. Six Foot Track in 6:30:00.

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


DateKms Comments
Mon
1 Jan
9.3 Speedygeese. Missed early warm-up... cleaning garage after it was flooded in last night's storm. Session a relay - 820m 'hard', 400m jog. Very tired. Could only run at a moderate pace. Cool, windy.
Tue
2 Jan
12.6 Calwell, decided not to do a track session due to tiredness and a niggly back. Easy the long way to Rose Cottage Inn and back in 78:42 (6:15/km), Ave HR 127. Cool and windy.
Wed
3 Jan
11.4 With Chris from PH - normal run long way around Central Basin plus extra around PH at finish. 64:29 (5:39/km). Ave HR 138, MHR 143. About where I was before Christmas :) Cool, easterly wind.
Thu
4 Jan
7.1 First, at Calwell: 2.5k warm-up, 15:34. Later, AIS Interclub/Masters... 3000m as Slow Race Test in 15:43 (5:14/km), Ave HR 138. This is 34 seconds quicker than my best for this test on the grass at Calwell. Splits: 4:57, 5:14, 5:32. Later, 4 lap 'spiral' race walk 1,644m in 9:18 (5:39/km). Mild, still.
Fri
5 Jan
nil Rode mountain bike to Isabella Plains. Incredible damage to the storm water drain caused by Sunday's storm - about 150m of concrete ripped up. 12k easy at HR under 100. Warm, still.
Sat
6 Jan
24.6 Steve's 6' group from Molonglo. 7.10am, around Mt Ainslie, Trent's, Zig-zag to 4 Ways, back via Campbell Park, Duntroon short-cut in 2:53:11 (7:02/km). Ave HR 131, MHR 142. Walked Trent's with Steve, John and Ruth. Last 10k with Ruth, stopping at Campbell Park for water. Warm, 24C and still.
Sun
7 Jan
15.1 3.20pm. Low HR (76%) out/back Melrose River, then bike path to Monash Ridge and return in 95:40 (6:20/km). Ave HR 126, MHR 132. Got caught in the rain. Mild, wet then hot.
Week 01 80k - A good week to start the year. Weight 75.0kg.
Mon
8 Jan
15.3 Speedygeese. Early warm-up with Geoff 7k easy. 4 person relay 620m 'hard', 930m recovery. I ran moderately, 5:40 - 6:00/kms. Quite tired and right heel niggly. Warm and smoky.
Tue
9 Jan
7 Track, Calwell. 2.5k warm-up 15:25. Two sets 5 x 200m, first with Karen. 1:45 walk recovery 2nd set, longer on first. 43.9, 42.8, 41.7, 44.0, 42.2 / 40.8, 39.8, 40.0, 39.6, 39.5 (41.4 ave = 3:27/km). Frees. Felt OK. 2.5k warm-down with Karen, Kathy and Tom in 15:19. Mild, sunny, breezy.
Wed
10 Jan
8 From PH with Chris; also Dennis (back from Adelaide) and Chantelle. Normal run, with a short-cut at Reconciliation Place, 49:50 (6:14/km). Very easy, with some walking. Hot.
Thu
11 Jan
5.3 Race: 5000 metres. First 5k of ACT 10,000m Championships in 23:09.3 (4:38/km). Frees. Splits: 4:27, 4:32, 4:45, 4:48, 4:37. Ave HR 156. With CJ for 2k then she left me for dead. OK but can improve. No injury problems :) LLs ran a 15sec PB for 800m (4:16.54). Hot! (35C).
Fri
12 Jan
8.1 7.40pm. Out/back via Calwell High and bike path to new roundabout Johnson Drive in 51:26 (6:21/km). Trying to run at low heart-rate. Ave HR 126, MHR 131. OK, no soreness. Hot, still.
Sat
13 Jan
30.2 Steve's 6' group, Molonglo 7:13am. To War Memorial, Mt Ainslie, Trent's, Rollercoaster, War Memorial, Mt Ainslie, Campbell Park in 3:44:57 (7:27/km). First 18k with (more or less), Steve, John, Cathy at 6:40/km. Lots of walking from then on. General leg soreness the main problem. Cool then warm.
Sun
14 Jan
7.1 7.40pm. Out/back - Calwell High, church carpark to Johnson Drive roundabout in 44:36 (6:17/km). Well controlled low HR run. Ave HR 125, MHR 130. Slight left hamstring niggle. Warm.
Week 02 81k - 5000 metres was 10 seconds disappointing. Weight 75.5kg.
Mon
15 Jan
15.5 Speedygeese. Early warm-up 7k, Yacht Club & Stirling Hills. Relay with Strewth 3 x 820m, 300m jog. All at a steady pace - 96:25 (6:13/km), Ave HR 135. A bit tired, but legs OK. Hot.
Tue
16 Jan
5.7 Calwell. 2.5k warm-up with Kathy (her warm-down) in 13:40, ave HR 137. Slow Race Test - 3000m in 16:24 at ave HR 138. Start HR 122. Splits: 5:09, 5:36, 5:39. Frees. OK. A fresh breeze (Braidwood Doctor) arrived as I started at 6.30pm. Running into it up the hill. Hot.
Wed
17 Jan
10.7 PH with Chris, Dennis to Civic pool bridge, then with Cathy - Central Basin, back via Nara Park in 60:56 (5:42/km). Ave HR 134, MHR 140. Tired, otherwise OK. Hot then a stormy cool change.
Thu
18 Jan
7.6 Track, Calwell. 2.5k warm-up 15:15 @ ave HR 124. Two sets 6 x 200m, 1:45 walk recovery. 43.2, 41.4, 39.9, 41.4, 39.6, 40.1 / 39.5, 39.5, 38.8, 39.1, 39.1, 40.0 (40.1 ave = 3:21/km). Frees. Felt good in warm-up. Still struggling for speed. 2.5k warm-down in 15:46. Warm, stormy looking, windy.
Fri
19 Jan
nil Rest day before tomorrow's probably difficult long run. Should also help settle few minor niggles I've had this week: left upper hamstring, left inner knee, right inner calf. Hot, fine.
Sat
20 Jan
22.1 Molonglo 7.11am. Around Mt Ainslie via Campbell Park with group - Anzac Pde with Ruth to lake, East Basin Wetlands. 2:23:35 (6:30/km), AHR 130. Felt good. Swim afterwards. Fine, hot!
Sun
21 Jan
12 6pm. Out/back - Calwell High, Tuggeranong Homestead, Ashley Drive, Monash aiming for low HR. 72:54 (6:05/km) at Ave HR 125, MHR 131. Felt good. Overcast, mild, some light rain.
Week 03 74k - Good week. Happy with track and long run. Weight 75.0kg.
Mon
22 Jan
14.7 Speedygeese. Early warm-up 8k to lake, Telopea Park @ 5:50/km. Session of 90m hill repeats, jog down. Very tired, so jogged (walked steep bit). 93:12 total (6:20/km). Ave HR 133. Warm.
Tue
23 Jan
6.9 Track, Calwell. 2.5k warm-up 15:16 @ AHR 125. 5 x 300m, 1:50 walk recovery - 64.6, 63.7, 63.1, 64.1, 65.6 (64.2 ave = 3:34/km). Frees. Max HR 159, recovery HR 96 to 114. 1 x 200m in 42.4. Wanted to do more, but too damn tired. 2.5k warm-down 14:03. Warm and windy.
Wed
24 Jan
11.4 PH - Chris, Dennis to Civic pool, then with Cathy, George & Ruth. Central Basin, Nara, back of PH in 69:15 (6:05/km). Ave HR 124. Felt good. Warm, but a cool easterly breeze.
Thu
25 Jan
6.4 Track, Calwell. 2.5k warm-up 15:24. 6 x 200m, 1:42 walk recovery - 39.9, 38.7, 38.9, 38.5, 39.8, 38.4 (39.0 ave = 3:15/km). MHR 160. Frees. Best yet, but not easy. 2.5k with Kathy in 13:46! Warm, windy!
Fri
26 Jan
8 7pm. Low HR out/back - Calwell High, Tuggeranong Homestead to Ellerston Ave in 49:53 (6:14/km). Ave HR 124 (75%). Felt OK. Slowed on hills to keep HR down. Warm then a cooling breeze.
Sat
27 Jan
30.1 Molonglo 6.40am. Lap of Duntroon, then with group to Trent's. Back to War Memorial via Trent's, Rollercoaster with Steve, John and Cathy. Home alone via Mt Ainslie (walked), Campbell Park. 3:27:42 (6:54/km), AHR 133. OK (cooler weather helped) although tired last 4km. Mild, 20C, cooling breeze.
Sun
28 Jan
nil A rest day. Perhaps a 'white' session? I was planning a low HR short run, but fell asleep watching the cricket and ran out of time. Legs fine after yesterday. Warm and sunny.
Week 04 77k - Good track & long run. Weight 74.5kg. 312km last 4 weeks.


DateKms Comments
Mon
29 Jan
14.8 Speedygeese. Early warm-up with Geoff, Ruth, Jenni past Yacht Club. Session - 330m relay x 10. Ran very easily. 95:53 total running time (6:29/km). Ave HR 126. Warm, windy. [W]
Tue
30 Jan
6.7 Track, Calwell. 2.5k warm-up 15:15 @ AHR 130. 10 x 150m, 1:38 walk recovery - 28.4, 28.2, 28.2, 28.2, 28.7, 28.1, 29.0, 28.8, 28.7, 28.9 (28.5 ave = 3:10/km). Frees. Max HR 157, recovery HR 105 to 121. Ran at my current 'maximum speed'. 2.5k warm-down with Kathy in 13:56. Mild, windy. [B]
Wed
31 Jan
11.4 PH - With Chris and Dennis to pool, then with Cathy & George. Central Basin, Nara, back of PH in 71:06 (6:14/km). Ave HR 122. Ran mainly with Dennis. Cooler, 20C, very windy! [W]
Thu
1 Feb
7.9 Race: Masters' 5000m. 7th (from 9) in 22:32.41 (4:31/km). Splits: 4:21, 4:22, 4:36 (13:19), 4:43, 4:31. Frees. Very happy. Ave HR 158, MHR 162. Amanda a big help for 2k (headwind home straight), then by myself. 2.7k slow warm-up + strides. One lap walk warm-down with AR. Cool, windy. [B]
Fri
2 Feb
7.1 8.30pm. Out/back low HR - Theodore shop, High School, Ashley Drive, Tuggeranong Homestead. Easy in 44:28 (6:16/km). Ave HR 125, MHR 130. Felt OK. Warm, humid. [W]
Sat
3 Feb
29.6 Molonglo 7.05am. With Dennis, Chantelle to summit Mt Ainslie via power lines. Then alone: Carillon, Nara, Central Basin, Wetlands in 3:27:45 (7:01/km). Ave HR 130, MHR 140. Humid, hot, calm. [B]
Sun
4 Feb
8.4 7pm. Melrose River (bone dry but for small patches of damp sand), around Tuggeranong Homestead in 53:53 (6:25/km). AHR 127, MHR 132. Had to slow to keep HR low. Warm, fine. [W]
Week 05 86k - The 5000 metres was worth every 2 penny. Weight 74.0kg.
Mon
5 Feb
14.2 Speedygeese. Early 7k warm-up with Geoff (a bit quick). Rest of the session at an easy pace (350m loops, east side). 90:21 (6:22/km). Legs felt fine. Ave HR 133. Hot and smoky. [W]
Tue
6 Feb
8.2 Track, Calwell. Very tired! Useless to try anything hard. Slight calf niggle. 2.5k warm-up with Kathy and Tom (their warm-down) in 14:37 @ 130. Slow Race Test - 3000m in 16:21 at ave HR 138. Start HR 122. Splits: 5:17, 5:30, 5:34. Frees. 2.5k warm-down, 15:17. Fresh easterly. Fine. [W]
Wed
7 Feb
11.8 PH - Chris, Dennis to pool, then with George, Ruth, Cathy. Central Basin + Comm Bridge, Nara by myself in 71:18 (6:03/km). Ave HR 127. Top of right foot very sore in the morning, but eased during the day. Iced it and thankfully it was OK. Tired, no energy. Warm, breezy. [W]
Thu
8 Feb
nil Rode Apollo to Calwell. Although it was OK on yesterday's run, the top of my right foot was slightly niggly. Decided to give it a day off; try an easy run Friday. Mild and windy.
Fri
9 Feb
nil Right foot still slightly niggly. Fingers crossed that it's OK during the long run in the morning! Hot, windy.
Sat
10 Feb
30.2 Molonglo 7.07am. Mt Ainslie loop with group, then Anzac Pde, Central Basin, Wetlands with Ruth. Then out/back Campbell Park in 3:14:24 (6:26/km). Ave HR 129 MHR 143. Foot good :) Finished well: last 3k 6:10, 5:58, 5:41. Mild, stormy then fine, still, late cooling breeze, 18C. [B]
Sun
11 Feb
10 7pm. Out/back, Calwell High, Tuggeranong Homestead, a bit of Melrose River in 65:06 (6:31/km). Ave HR 125, MHR 130. Strange to be running in mud! Overcast, mild, damp. [W]
Week 06 74k - Very happy with the long run and OK foot. Weight 74.0kg.
Mon
12 Feb
14.6 Speedygeese. Early 8k - Central Basin. Session 3 x 950m loop, east off 8 mins. Ran all at steady pace, but struggled. Heart-rate up. Zero energy! 91:24 (6:16/km). Ave HR 136. [G]
Tue
13 Feb
6.8 Track, Calwell. 2.5k track warm-up 13:25. 10 x 135m with Kate, Karen, 45sec recovery: 29.8, 29.6, 28.6, 29.5, 28.3, 30.2, 28.5, 29.2, 28.2, 28.3 (29.01 ave = 3:35/km). MHR 156. 4mins of 8/12 sprints. Felt better than yesterday, but not brilliant. 2.5k warm-down in 15:30. Mild, breezy. [B]
Wed
14 Feb
11 From PH. To Comm Park, Constitution Ave, Carillon, Nara in 59:02 (5:22/km). Av HR 148 (89%), MHR 153. Wanted to see what pace a higher HR would give. Stormy, warm, humid. [G]
Thu
15 Feb
7 Calwell/AIS. 2.5k warm-up at Calwell 15:40. 2k warm-up Masters' track 14:36. 6-lap Spiral (2,510m) race walk steady 14:40 (5:51/km). OK. Norma ran a good 1500m race in 8:18.5. [W]
Fri
16 Feb
9.1 Ran north, out/back on Gilmore track near highway to just before tunnel in 52:55 (5:49/km). Hilly. Ave HR 136, MHR 143. Didn't feel that great. Overcast, humid, warm. [W]
Sat
17 Feb
29.5 Molonglo 7.10am. Similar to last Sat (hills first, 110m climb to Ainslie saddle) then Carillon, Yacht Club, Wetlands in 3:06:21 (6:19/km). AHR 132, MHR 141. With Ruth from War Memorial - good company! Tired last 3k, stopped at 29.5, but Ruth ran another k! Mild, 18C, sunny, still. [B]
Sun
18 Feb
12.1 7pm. Out/back - Calwell shops, Tuggeranoong Homestead to Bugden Ave in 72:03 (5:57/km). Ave HR 130, MHR 135. A bit weary but legs fine. Between storms. Humid, warm. [W]
Week 07 90k - Good week, especially Masters' & long run. Weight 74.0kg.
Mon
19 Feb
15.4 Speedygeese. 7.5k with Geoff & David - Central Basin. 8 x 80 secs, jog back, Rose Garden path. Ran all at steady pace in 94:30 (6:08/km). Ave HR 133, MHR 141. Humid, warm. [W]
Tue
20 Feb
8.9 Track, Calwell. 2.5k - 15:50. 2 sets 6 x 200m, 1:40 walk recov - 49.7, 47.6, 45.7, 45.6, 45.5 45.0 / 45.8, 44.1, 42.2, 41.7, 42.8, 39.0 (44.6 ave = 3:43/km). Frees. With Karen & Kate. Aim to get the feel of 200s again. MHRs 153ish, Recov HR 114ish. 2.5k warm-down 16:35. Warm, stormy. [B]
Wed
21 Feb
11.4 From PH with Chris, Bruce. Comm Park, Constitution, Carillon, Nara, back of PH in 64:41 (5:40/km). AHR 139, MHR 150. Felt good, but quicker than I wanted. Warm, thunder. [W]
Thu
22 Feb
nil Ran out of time to run. On duty for the Masters' track & field meeting at 5pm. Dinner afterwards at Zeffirelli's. Hoping to do some training on Friday. Warm, sunny.
Fri
23 Feb
9 Used Garmin to run 3 x 1000m during out/back run around Tuggeranong Homestead to Isabella Drive. Splits: 5:49, 5:47, 4:32, 6:16, 4:32, 6:38, 4:47, 6:24, 5:43. Total 50:33 (5:36/km). Ave MHR during 1000s was 154, recovery HR 130. Felt good and strong. Humid, stormy, thunder. [B]
Sat
24 Feb
34.3 Molonglo 7.08am. Mt Ainslie loop, then War Memorial, Carillon, Museum, Yacht Club, Wetlands in 3:37:20 (6:20/km). Very enjoyable run with Ruth. Felt OK, but the last 2k was tough. Reviving river swim and picnic afterwards :) Last long run for Six Foot. 16 to 25C. Nice day but humid! [B]
Sun
25 Feb
7 7pm. Easy out/back - Calwell High then our track warm-up run to pines in 43:24 (6:12/km). Ave HR 122, MHR 127. Surprisingly low HR. Mild 16C (felt cool) and breezy. [W]
Week 08 86k - Good last run for 6'. Weight 73.0kg. 336km last 4 weeks.


DateKms Comments
Mon
26 Feb
15.6 Speedygeese. Early 7.5k with Geoff, Central Basin. Numerous 'short' hills at Reconciliation Place. All at easy pace. 94:57 (6:05/km). AHR 132, MHR 140. Very tired! Cool, windy. [W]
Tue
27 Feb
6 Calwell. 2.5k warm-up in 15:17. Tired, plus a few minor niggles - left hamstring, ITB and right soleus. 6 x about 170m easy with Kate, untimed. 2.5k in 16:05. Warm, humid. [W]
Wed
28 Feb
10 PH alone after storms. Around Central Basin. 3k warm-up, 4k hard, 3k warm-down. Splits: 6:04, 5:55, 5:52, 4:35, 4:54, 4:57, 4:26, 6:21, 5:37, 5:36. The 4k was 18:52, AHR during 4k, 153 (93%), MHR 159 (onto Kings Ave Bridge). Asics 1120s. Niggles OK. Happy. Mild, 19C, breezy. [B]
Thu
1 Mar
nil Decided not to run, after a tiring work day. Updated my blog with a final post before Six Foot. Legs feel good. Just need to get the sleep thing happening. Warm, stormy.
Fri
2 Mar
7 7pm. Same out/back run as last Sunday - Calwell High then track warm-up run to pines in 44:18 (6:19/km). Ave HR 124, MHR 129. HR up and pace slower. Warm, humid. [W]
Sat
3 Mar
16.3 Molonglo 7.11am. Clockwise lap of Mt Ainslie in 1:36:42 (5:56/km). Enjoyable 'long' run. Easy pace, although the 8th km with John was 5:12. Pleasant final 6ft picnic afterwards - Champagne supplied by Chris. Cool/foggy to begin, then fine and humid - 17C, 90% humidity. [W]
Sun
4 Mar
7 7pm. Same as Friday, Calwell High, then track warm-up run to pines in 42:20 (6:03/km). Ave HR 123, MHR 130. Interesting. Quicker for a similar HR. Warm, humid. [W]
Week 09 62k - First taper week for Six Foot. All good. Weight 73.5kg.
Mon
5 Mar
12 Early run with Geoff around PH then to lake. Group warm-up & part of session. Easy except 1 x 45 secs solid. 70:54 (5:55/km). AHR 129. Legs felt good. Humid, cool easterly. [W]
Tue
6 Mar
2 Rode the Apollo to and from Calwell. Did 5 laps on the track and a couple of strides but left it at that. Legs didn't feel that great. Strange. Cool and windy (from the east). [W]
Wed
7 Mar
6.3 PH with Chris. Central Basin to Reconciliation Place in 34:55 (5:33/km). Easy to steady. Ave HR 137. Legs felt better. Minor right soleus/left hamstring niggles. Mild, windy. [W]
Thu
8 Mar
nil AIS track to see Norma race the mile. Unfortunately she had an off-day, running 9:30. Her last 1500m race showed she was capable of breaking the 8:59.4 Australian record. Mild, calm.
Fri
9 Mar
nil A final 'rest day' before tomorrow's little run in the bush. A bit nervous. Haven't perambulated for six to seven hours since last year's Six Foot.
Sat
10 Mar
45 Race: Six Foot Track. 618th in 6:24:55 (8:33/km). Slightly disappointing as a PB of 6:00 to 6:15 was possible. Felt OK until half way along the Black Range. After that, too much walking. Ran strongly down the last hill. Looking forward to next year! Splits: Nellies- 29:43, Megalong Valley Rd- 1:06:20, Cox's- 1:57:01, Pluvio- 3:47:08, Deviation- 4:57:18. Cool to warm, nice breeze on Black Range. 17 to 22C. [B]
Sun
11 Mar
nil Well, I actually jogged a hundred metres or so down at the Three Sisters. Legs feel surprisingly good. Very slight quad soreness. No blisters or other niggles :)
Week 10 65k - Six Foot was fun, but a bit slow. Weight 74.0kg.
Mon
12 Mar
nil Quads a bit worse than yesterday, but otherwise, no problems. Both achilles slightly sore yesterday morning, but fine today. A perfect day - cool morning, then warm and sunny.
Tue
13 Mar
nil Quads still sore. From going fast on the last downhill? Didn't get down to Calwell. Read the CR Six Foot reports and blogs. Another top day. Cool then warm. :)
Wed
14 Mar
nil Quads still tender when I massage them with the fingers. Not too fussed about my lack of running, although a bit of a shame to waste such perfect weather.
Thu
15 Mar
nil Helping at the Masters' Track & Field meeting. Jogged around a bit while at the Discus and Hammer. Legs feel OK today! Warm.
Fri
16 Mar
nil Very busy at work; tired afterwards. Decided to save the first run since Six Foot until tomorrow. Warm.
Sat
17 Mar
16.3 Molonglo 7.42am. Anti-clockwise lap of Mt Ainslie in 1:40:30 (6:10/km). Legs good! Small group with Ruth in charge, plus Steve, Barbara, Jill & Michael. Humid, light rain last 5k. [W]
Sun
18 Mar
10 7pm. Tempo run 'hard' - Lawrence Wackett Ct, then via bikepath around Tugg Homestead. 8k in 40:34 (5:04/km). Ave HR 153 (93%), MHR 158. Had planned to run 10k but began to slow after 6k so stopped early. OK, but I wish 5 minute kilometres were easier! Mild, still. [B]
Week 11 26k - Ready to get back into it after 6'. Weight 74.5kg.
Mon
19 Mar
15 Speedygeese. Fast/slow laps of underground car-park. Early warm-up 20 laps, followed by many more! 93:10 running time (6:13/km). Ran easily but didn't enjoy it. Humid, rain. [W]
Tue
20 Mar
6.5 Ran to and from Calwell track. Feeling flat, so held a watch for a couple of runners and observed proceedings. 2.5k warm-down with Kathy in 13:08! (5:15/km). Mild, overcast. [W]
Wed
21 Mar
11.4 From PH with Chris. Same run as 21 Feb. Comm Park, Constitution, Carillon, Nara, back of PH in 63:12 (5:33/km). AHR 143, MHR 154. Felt good later in the run. A bit grey. Chris had sore legs from weight training. Included 1k 'quick' in 4:42 up to Comm Bridge. Humid, breezy. [G]
Thu
22 Mar
3.7 Calwell. 2.5k warm-up in 15:29 @ AHR 122. Didn't feel that great so decided against planned 500m reps. Ran 12 x 100m diagonals untimed. Frees. Hot, light breeze. [W]
Fri
23 Mar
6.7 Track, Calwell. 7pm. Ran 2k from home as a warm-up. Felt OK. 5 x 500m, 2min walk back recovery - 2:00.2, 1:57.7, 1:56.5, 1:57.3, 1:59.1 - (1:58.2 ave = 3:56/km). Frees. MHRs from 158 to 164. Recovery HRs 110 to 118. Ran hard. Not easy! Lacking speed & speed endurance. Warm, still. [B]
Sat
24 Mar
17.4 Molonglo 7.40am. Just Steve, Chris, CJ & Barbara. Mt Ainslie clockwise to Hackett, moderate pace. Left towards Majura with Steve and CJ, then by myself to Majura pines horse stile, Trent's grave, Campbell Park. 1:48:25 (6:14/km) AHR 138. Very tired 2nd half. Walked the hills. Mild. [G]
Sun
25 Mar
13.1 5.20pm. High Sch, Homestead, Monash Ridge, Bonython, Calwell Hill in 67:35 (5:10/km). AHR 147 (89%), MHR 149. Dark grey. Felt good. 60m descent, 90% bikepath. Cool, breezy. [G]
Week 12 74k - Good week. Weight 74.0kg. 227km last 4 weeks.


DateKms Comments
Mon
26 Mar
14.4 Speedygeese. Early 7.5k warm-up, Geoff, David (saw Kate & Sophie). 3 x 950m loop easy. 88:50 (6:10/km) @ AHR 125, MHR 129. Felt good, although tired. Cool, cloudy. [W]
Tue
27 Mar
8.5 Track, Calwell. Long warm-up with half the kids & Kathy to sub-station and back (undulating dirt) - 7.6k in 46:15 (6:05/km) @ AHR 130. Felt tired. 6 x 150m (1:40 walk recov) with Kate in 36.6, 33.6, 31.5, 29.9, 29.8, 28.9. Frees. A few drills. No warm-down. Mild, fine. [G]
Wed
28 Mar
11.4 From PH with Chris. Comm Park, Constitution, Carillon, Nara, back of PH in 63:54 (5:36/km). AHR 138. Felt good after a slow start. Three middle kms, 5:13 to 5:02. Mild, breezy. [G]
Thu
29 Mar
8.5 Race: Masters' 5000m Championships. A season's best! 21:45.27 (4:21/km). Paced very well by Katie. Splits: 4:20, 4:22, 4:21 (13:03), 4:25, 4:17. Felt surprisingly good, although not confident before. Goal to run sub-22, so happy! Frees. 2k warm-up/1.5k warm-down. Ave HR 156, MHR 162. Cool. [B]
Fri
30 Mar
7 7.30pm. Low HR run, out/back to Tuggeranong Homestead in 43:48 (6:15/km). Ave HR 119 (72%), MHR 124. Quite a low HR for this pace. Legs good. Slight left knee niggle. Cool. [W]
Sat
31 Mar
28.7 The Cotter, 7.42am. 'Cotter 18-mile' with Steve, Cathy, Ruth, Chris and Jill. 3:03:24 (6:23/km). Ave HR 133, MHR 152. Good pace with Steve, Cathy to top of Jellylegs (9.7k). Ran with Ruth the rest of the way. Quite tired by Vanities, so walked/jogged up the hill. A perfect morning. [B]
Sun
1 Apr
4.4 Easy to various spots on the Women and Girls' Fun Run course. 28:04 (6:23/km). Legs a bit sore! 4.30pm - Rode Apollo to Lake Tugg and back, 19k @ 21kph, AHR 112. Perfect. [W]
Week 13 83k - Very happy with the 5000 metres. Weight 74.0kg.
Mon
2 Apr
14.7 Speedygeese. Early 7.6k warm-up with Geoff, David. Session of 3 x 950m laps west side (easy). Total 92:06 (6:16/km). Ave HR 134. Tired, and legs didn't feel great. Mild. [W]
Tue
3 Apr
6.2 Track, Calwell. 2.5k warm-up with Kathy in 13:48. 8 x 150m (2:00 walk recovery) with Kate - 30.2, 31.0, 29.8, 28.7, 29.2, 28.9, 28.7, 28.9 (29.4 ave = 3:16/km). Frees. Ran hard, close to top speed without sprinting. Felt good. 2.5k warm-down 13:20. Mild, breezy. [B]
Wed
4 Apr
11.4 From PH with Chris. Comm Park, Constitution, Carillon, Nara, back of PH in 63:58 (5:37/km). AHR 137, MHR 142. Easy start/finish. Stretched out a bit in the middle. Mild, still. [W]
Thu
5 Apr
7.9 Track, Calwell. 2.5k warm-up 14:48. 9 x 100m diagonals. 10 x 200m (2:15 walk recov) with Kate - 44.5, 43.2, 42.4, 43.1, 42.4, 43.2, 41.8, 42.5, 41.7, 42.2 (42.7 ave = 3:34/km). Frees. Felt good, controlled. Max HRs 152ish, Recov HRs 100ish. 2.5k warm-down 14:30. Cool, windy. [B]
Fri
6 Apr
nil Driving to Wagga for Easter. Warm.
Sat
7 Apr
14 4.30pm. After a walk along the Murrumbidgee River... Ran home from the Hampden Bridge via Kooringal Road and Lake Albert. A hard run due to starting fast. 5k in 25:20, 10k in 52:11 - Ave HR 147 (5:13/km). Jogged the next 4k. Total - 77:06 (5:30/km). Fine and warm. [B]
Sun
8 Apr
10.4 5.10pm. After a walk to the Botanical Gardens. Home via Willan's Hill ridge past Red Hill Rd to a new suburb off Mangoplah Rd. Steady, easy run - felt good. 63:05 (6:04/km). Ave HR 132. [W]
Week 14 64k - Good, although missing a long run. Weight 74.5kg.
Mon
9 Apr
16.1 Speedygeese. Early warm-up by myself, long Central Basin, 9k solid pace in 48:21. 3 x 950m laps west side, steady including 3 x exercise stations. 92:40 (5:45/km). Warm. [G]
Tue
10 Apr
7.7 Track, Calwell. 2.5k warm-up 15:36. Strides. 2 sets 5 x 250m (1:55 walk recovery) - 52.1, 50.6, 50.5, 49.8, 52.0 / 50.4, 50.7, 49.8, 50.6, 49.8 (50.6 ave = 3:23/km). Frees. Not happy with how hard it is to achieve this speed! 2.5k warm-down with Kathy and Tom in 14:19. Mild, calm. [B]
Wed
11 Apr
14.2 From PH to Rec Place, then two laps clockwise Central Basin, back via Nara in 75:21 (5:18/km). Steady pace. Ave HR 141 (85%), MHR 145. Good. Mild, humid, easterly breeze. [G]
Thu
12 Apr
7.4 Track, Calwell. 2.5k warm-up in 14:39. 5 x 400m (2:00 walk recovery) - 93.7, 92.3, 88.5, 92.0, 92.3 (91.8 ave = 3:49/km). Frees. Very tired, so 5 instead of 8 or 10. Steady hard pace, not flat out. Legs and breathing good. 2.5k warm-down with Kathy in 13:46. Mild, calm. [G]
Fri
13 Apr
13 5.30pm. Planned a 'tempo' 10k at a HR of 150. From PH, 3k warm-up to Yacht Club in 17:48. 10k Central Basin anti-clockwise, Acton Terminal, Nara, in 51:52 (5:11/km). Ave HR 142, MHR 146. Too tired to push HR any higher. Left calf (good one) tightened last 3k. Mild, humid, smoky. [B]
Sat
14 Apr
8.7 After watching the Marathon Eve races, via Telopea Park to lake and around Central Basin easy in 50:55 (5:51/km). Ave HR 129 (78%). Frees. Calf OK. Mild, calm. [W]
Sun
15 Apr
17.3 7.15am. To various places watching the Canberra Marathon/50k (lots of stops), first part with Aki. 1:43:15 running time (5:58/km). Got dehydrated. Fine, cool to warm. [W]
Week 15 84k - Some good sessions. Fitness improving. Weight 74.5kg.
Mon
16 Apr
11.2 Speedygeese. 3k early warm-up alone to the lake and back. Easy laps of the 950m west course with Geoff. Total of 70:20 (6:17/km). Ave HR 125. Legs good. Fine, mild. [W]
Tue
17 Apr
7.8 Track, Calwell. 2.5k warm-up in 14:40. Strides. 10 x 250m (1:50 walk recovery) - 51.3, 50.4, 50.6, 50.8, 50.6, 50.6, 49.9, 50.0, 49.1, 50.6 (50.4 ave = 3:22/km). Frees. Max HRs 154 to 160, recov HRs 105 to 116. Felt better than last week. 2.5k warm-down 15:14. Mild, calm. [B]
Wed
18 Apr
10.5 From PH, easy with Chris (his first run since push bike stack) - Central Basin, but minus Carillon & back of PH in 62:56 (6:00/km). AHR 128. Right heel niggly. Mild. [W]
Thu
19 Apr
10.2 Track, Calwell. 2.5k warm-up 15:32. Strides. 5 x 1000m (2:30 walk recovery) - 4:36, 4:32, 4:27, 4:28, 4:26. Frees. Max HRs 148 to 156, recov HRs 100 to 112. Worried about heel, so wanted something less intense. Ran at 10k race pace. Heel OK. 2.5k warm-down 15:20. Mild, calm. [B]
Fri
20 Apr
nil Not happy that I didn't run. Worked late (10 hours), and thought that even an easy short run would be of little benefit. Need an early night! Beautiful weather again.
Sat
21 Apr
12.2

12.1
AM: Out/back dirt track near Monaro Hwy north to railway in 67:41 (5:33/km). Felt hard. Hilly. AHR 143, MHR 151. Sunny. [G]
PM: Out/back bike path to McKillop College, Isabella Plains in 69:32 (5:45/km). Felt OK, good steady pace. AHR 136, MHR 141. Mild, calm, smoky. [G]
Sun
22 Apr
8.2 4.30pm. 3k warm-up to Calwell track, 17:23. Slow Race Test - 3000m in 16:08, ave HR 138. Start HR 123. Splits: 5:17, 5:27, 5:24. Asics 1120s. An unexpected PB. Felt OK. 2.2k home in 14:12. Mild, windy. [W]
Week 16 72k - Slow Race Test good. 75.0kg. 303km last 4 weeks.


DateKms Comments
Mon
23 Apr
15.4 Speedygeese. Early warm-up with Geoff and Strewth to lake, Nara and back of PH. Warm-up, then laps of Federation Mall. 93:40 (6:05/km). AHR 127. Cool, windy. [W]
Tue
24 Apr
7.8 Track, Calwell. 2.5k warm-up 13:52. Strides. 5 x 500m (2 minute walk recovery) - 2:06, 2:03, 2:03, 2:00, 2:02 (2:03 ave = 4:06/km). Frees. Max HRs 152 to 156, Recov HRs 95 to 107. Controlled, holding back. Felt good. 2.5k warm-down 12:53! Cool, breezy. [G]
Wed
25 Apr
10.2 2.40pm. After Anzac Relays, easy run with Aki. Campbell Park to the grave of Trent Norton, back via powerlines in 72:06 (7:04/km). Hilly. AHR 122. Mild, fine. [W]
Thu
26 Apr
nil Working late. Too tired to run. Mild, fine.
Fri
27 Apr
nil Groundhog day. Still tired.
Sat
28 Apr
22.5 Cotter, 8.14am. '15 mile' with John, but with the early goat-track short cut. Slow, as the legs just didn't want to do it this morning. 2:24:16 (6:25/km). AHR 134, MHR 148. Cool, steady rain :) [B]
Sun
29 Apr
12.8 3pm Fadden Pines. Easy warm-up jog then 2 x quicker runs over the 1250m schools courses in 6:40 (5:20/km) and 6:03 (4:50/km). Later, a hilly easy 8.7k with Geoffrey - Macarthur to Isaacs and back via Fadden Hills in 54:46 (6:18/km). Frees. Coolish, breezy. [G]
Week 17 69k - Busy at work; therefore tired. Weight up. 76.0kg.
Mon
30 Apr
14.5 Speedygeese. Early (quicker than normal) warm-up with Geoff past Yacht Club (5:18/km). Felt good. Warm-up + easy laps of Federation Mall. Tired last 3k. Cool. [W]
Tue
1 May
5 Track, Calwell. Only ran the 2.5k warm-up and warm-down in 14:33 and 15:25. Helped a new runner with movement patterning drills. Left shoulder sore all day. Cool. [W]
Wed
2 May
nil Worked late. Spent the time I would have been running doing some last minute work for the SCT AGM. One day I'll get over my tendency to procrastinate. A beautiful autumn day.
Thu
3 May
9 Track, Calwell. 2.5k warm-up, 13:38. 2 x 750m hill circuit (full recovery) in 3:22 (4:29/km) & 3:09 (4:12/km). Drills. Strides. 2 sets 5 x 200m (1:15 walk recov) - 40.8, 39.8, 40.0, 40.4, 39.2 / 39.8, 39.0, 40.4, 39.9, 40.3 (40.0 ave = 3:20/km). MHR 158. 2.5k warm-down, 14:07. Frees. Felt good. Mild, breezy. [B]
Fri
4 May
nil Once again, a long day at work left me feeling tired. Could have dragged myself out for thirty minutes, but just didn't feel like it.
Sat
5 May
11.3 Race: CCC Campbell Park 6k. 37th in 28:54 (4:49/km). AHR 155 (94%), MHR 159. Splits: 14:49/14:06. Not an easy course; fire trails, tracks, rough at times, and a hill. OK as my 2005 PB is 28:36. Legs good at first, but faded last 2k. Warmed up in 3k race - 16:31. 2.3k warm-down with Trevor. Warm, sunny. [B]
Sun
6 May
11.3 Race: Nail Can Hill Run. 201st in 59:17 (1:39 quicker than '06). AHR 151, MHR 155. Good, but didn't run up the hills that well. A short warm-up. Splits: 4:45, 4:55, 7:31, 7:38, 5:03, 4:53, 4:48, 5:12, 4:25, 5:15, 4:52. Jim ran 52:36! Asics 1120 shoes (same as yesterday). RS 792. Warm, sunny. [B]
Week 18 51k - Good to be back racing again. Weight 75.0kg.
Mon
7 May
16 Speedygeese. Early warm-up with Geoff, Central Basin 7.6k in 43:12 (5:41/km), AHR 137. Warm-up + easy laps of Federation Mall. Legs a little tired, otherwise OK. Mild. [W]
Tue
8 May
7.4 Track, Calwell. 2.5k warm-up 14:30. Strides. 11 x 200m (1:15 walk recov) 49.8, 46.9, 45.7, 45.0, 44.8, 45.1, 45.1, 43.4, 46.3, 43.6, 43.4 (45.4 ave = 3:47/km). Frees. MHR 155. Nearly didn't run - sore legs + niggly left calf. Tried 200s at 3k race pace, which was OK. 2.5k warm-down 14:44. Mild, still. [G]
Wed
9 May
7.3 From PH with Chris - an easy short lap of Central Basin in 41:44 (5:43/km). Ave HR 133. Took a while to get going. Legs still not that brilliant. Saw Emma. Mild. [W]
Thu
10 May
4 Track, Calwell. 2.5k warm-up by myself in 15:02. AHR 127. Strides. Still some soreness/tiredness in the legs. Short warm-down with Trevor in 7:50. Mild, then cool. [W]
Fri
11 May
nil A rest day prior to tomorrow's 5k race. Last year I ran 22:30, so I'd like to run under 22 minutes. Not all that confident, as I haven't had a great week.
Sat
12 May
10.5 Race: Half Marathon Eve 5k road. 44th in 22:34 (4:31/km). A bit slower than '06. Splits: 4:12, 4:24, 4:42 (13:18), 4:43, 4:35. Ave HR 158, MHR 160. Quick start didn't help. Asics 1120s, whereas I wore Frees last year. With some young lads for 2k chasing Libby & Aki. Got to within 30m of Libby but then faded. Saw AR at the turn, then passed Aki when she slowed dramatically. Caught by Trevor at 4k, which kept me going. 2.2k warm-up, 3.3k warm-down with the speedygeese. A spectacular day. Warm, still. [B]
Sun
13 May
14 10am. Easy running near LBG watching the Half Marathon. 14k in 78:06 (5:35/km). Ave HR 139. The legs weren't moving that well. Another lovely day - warm, calm. [W]
Week 19 59k - The 5k could have been better. Weight 74.5kg.
Mon
14 May
nil Speedygeese group dinner. Banana Leaf Restaurant in Civic (Sri Lankan). Had lamb cutlets + bread and butter pudding. Decided against trying to squeeze in a run before going out.
Tue
15 May
10.3 Track, Calwell. 2.5k warm-up in 14:36. Strides. 5000m at 'steady' pace - 24:06 (4:49/km). Splits: 4:45, 4:48, 4:50, 4:56, 4:47. Ave HR 149, MHR 151. Frees. Legs & breathing good. Lower HR than on 31 December last year (24:25 at ave 158). 2.5k warm-down with Kathy, Trevor in 15:47. Mild, calm. [B]
Wed
16 May
6.4 5.45pm. Set off on bush run to Conder, but batteries on headlamp went flat. A few near misses with falling, so ran around streets in 39:56 (6:14/km). AHR 127. Humid, calm. [W]
Thu
17 May
5.4 Track, Calwell. 2.5k warm-up 15:12. AHR 124. 8 x 50m accelerations. 2.5k warm-down with Kathy in 13:46. Frees. Felt much better than yesterday, but not brilliant. Mild, calm. [W]
Fri
18 May
nil A rest day. Good steady rain overnight which continued on and off during the day. Cool, damp :)
Sat
19 May
nil Drove to Mittagong, then by train to Sydney.
Sun
20 May
21.1 Race: SMH Half Marathon. 2,105th in 1:50:47 (1:49:10 chip time) - 5:11/km. Had a good run. Managed to more or less maintain position or move up in the field. Slowish start - 5k 27:51, 15k 79:06. Crowded. No injury niggle problems. Asics 1120s. Stopped for water twice. Great sunny weather. [B]
Week 20 43k - Enjoyed the HM. Weight 75.0kg. 222km last 4 weeks.


DateKms Comments
Mon
21 May
11.3 Speedygeese. Early warm-up with Geoff, Yacht Club, back, then Old Parly House. Warm-up + part of session easy. 68:12 (6:02/km). Felt amazingly normal. No leg soreness. Cool, breezy. [W]
Tue
22 May
6.2 Calwell. Out/back warm-up with some of group just past Gilmore tunnel. 34:38 (5:35/km). Found it hard to get going - lost group early. Ran back with Izzy, feeling better on downhills. Cold! Windy. [W]
Wed
23 May
11.4 From PH solo. Comm Park, Constitution, Carillon, Nara, back of PH in 61:53 (5:26/km). No HRM but it was a grey run - quicker than normal to keep warm. Felt OK. Cool, fresh wind. [G]
Thu
24 May
6.1 Track, Calwell. Short warm-up, 1.4k in 7:48. Small group - Mike, Karen, Kate and Siobhan, as most were running school cross country. 5 x 800m in 3:43, 3:33, 3:29, 3:28, 3:24. 3 minute recoveries. MHRs about 154, Recov HRs 95ish. Frees. Felt good. Siobhan was running 1000s, so I started after she'd run 50m, which meant she caught me in the last 100m. 700m warm-down. Cool. [B]
Fri
25 May
nil Decided to have a rest day as I was feeling pretty tired at the end of a busy working week.
Sat
26 May
10.1 Race: CCC Carillon 6.3k cross country. 37th in 29:48 (4:44/km). A 3-lap course, rough at times. Splits: 9:43, 10:05, 10:00. Frees. Ave HR 156, MHR 160. Only time for a 600m warm-up after timing the juniors. Held a good steady pace. Caught fast starting Aki on the last lap, plus a few others. Better race than the 5k of 2 weeks ago. 3.2k warm-down to Boathouse, 6:05/km. Sunny, still. Absolutely gorgeous! [B]
Sun
27 May
11 1pm. From home east around Tug Hill, then on bush tracks to Conder and back in 74:09 (6:45/km). Wanted a low HR run, so walked the steep hills. AHR 126, MHR 136. Sunny, fine. [W]
Week 21 56k - a bit low on miles, but happy with the race. Weight 74.5kg.
Mon
28 May
11.6 Speedygeese. Early 4k warm-up on lower PH bush track. Ran session easily. 70:48 (6:06/km). Legs/energy levels much higher than yesterday. Could have done a hard session. Cool, calm. [W]
Tue
29 May
10 Track, Calwell. 2.5k warm-up with Karen, 16:45. Drills. 5000m tempo in 23:43 (4:45/km). Splits: 4:36, 4:41, 4:45, 4:52, 4:49. Ave HR 149, MHR 153. Frees. Felt good. Could have run quicker but wanted to keep HR around 150. Faster than May 15, but same AHR. 2.5k with Kathy, Chris, Tom in 13:50. Mild, breezy. [B]
Wed
30 May
6.9 Easy from home clockwise around fire trail behind Theodore. Wore headlamp - good fun running in the dark. 42:06 (6:06/km). Hilly. Must use this more before C2S. Cold, still. [W]
Thu
31 May
10.4 Track, Calwell. 2.5k warm-up with Karen, 16:22. Drills, forwards/backwards running. 5 x 1000m (first with Kate) in 4:45, 4:29, 4:31, 4:27, 4:32. Walk 1:30 recovery. MHR 148-152, Recov HR 100-110. Frees. Felt OK, but not great. 2.5k warm-down with Kathy in 13:42. Cold, windy. [B]
Fri
1 Jun
7.6 With headlamp, under a full moon, creek/footpath to Calwell shops paddock behind track, back via Tharwa Rd in 47:47 (6:17/km). Ave HR 120, MHR 125. Good. Felt OK. Cold, still. [W]
Sat
2 Jun
12.5
 
6
Race: CCC Longstaff 8.3k cross country, 21st in 41:13 (4:58/km). Frees. Not good. AHR 153, MHR 156. Splits 19:53/21:19. A good race with Conrad but he left me for dead in the last km. 4.15k warm-up in short race in 23:14 (5:36/km) @ AHR 133. Mild, sunny. [B]
5pm. Easy - Melrose River, Calwell track in 38:20 (6:23/km) @ AHR 130. Tired, legs OK. Cool. [W]
Sun
3 Jun
15 12 noon. Out/back Gilmore track, then by railway in 92:06 (6:08/km). AHR 135, MHR 143. Slowed on hills to keep HR down (a 90m total climb). Very happy to stop at 15k! Mild, sunny. [W]
Week 22 80k - Bad race but otherwise, a good week :) Weight 74.0kg.
Mon
4 Jun
11.7 Speedygeese. Early 2.8k warm-up on lower dirt trail. Easy laps of lower Federation Mall with Katie. 71:20 total (6:06/km) @ AHR 127. Felt good. Forgot gloves (big mistake). Cold, still. [L]
Tue
5 Jun
11 Track, Calwell. 2.5k warm-up, 16:22. Drills. 2 x 3000m (5 min walk recovery) in 13:47 and 14:06. Splits: 4:33, 4:38, 4:36 and 4:37, 4:45, 4:44. Ave HR 150, MHR 153. Recov HR 106. Frees. Felt good although slowing in the second. 2.5k warm-down with Chris and Kathy in 14:15. Cold, calm. [U]
Wed
6 Jun
nil Tired after working late. Had planned to run 10-14k but decided at the last minute to give it a miss. Cold.
Thu
7 Jun
5 Track, Calwell. 2.5k warm-up alone in 15:57 @ AHR 123. Some drills. 2.5k warm-down with Kathy and Tom in 14:12. Legs felt good. Cold, calm. [L]
Fri
8 Jun
nil Whoops! That's two days off. A really foul windy day, so decided not to run. Cold, blowing a gale.
Sat
9 Jun
11 Track, Calwell. 5pm. Warm-up to track, 2.5k, 14:45 @ AHR 126. 4 x 1500m in 7:26, 7:29, 7:26, 7:24. (4:58/km ave pace, 1:40 walk recov). AHR 148, MHR 153. Recov HR 116-119. Frees. Legs/breathing OK. Tried to keep HR under 150. Headlamp. Strong headwind in home straight. 2.5k home in 16:07 @ AHR 131. Cold, very windy. [U]
Sun
10 Jun
12.2
4
1.15pm. Easy out/back towards Rose Cottage Inn. 72:32 (5:57/km) @ AHR 131, MHR 137. Legs felt OK.
4.30pm. After Fadden Pines CC, out/back to Macarthur easy with Geoff M, 24:40 (6:10/km). Mild, sunny. [M]
Week 23 55k - Feeling good. Not happy with 2 days off. Weight 74.0kg.
Mon
11 Jun
14.1 Speedygeese. Early warm-up laps around PH, continued with easy running including session, which was on the grass oval. 89:12 (6:20/km) @ AHR 123. Felt OK. Cold, calm. [L]
Tue
12 Jun
11 Track, Calwell. 2.5k warm-up in 15:32. 3 x 2000m (1:40 walk recovery) in 9:22, 9:29, 9:29 (4:43/km ave). Splits: 4:37, 4:45 / 4:41, 4:48 / 4:42, 4:47. Frees. Ave HR 149, MHR 153. Felt good. The aim again was to keep the HR around 150. 2.5k warm-down in 15:02. Cold, calm. [U]
Wed
13 Jun
16 5.20pm. Home, out/back Gilmore track, Chisholm shops, towards Rose Cottage Inn - 97:23 (6:05/km) @ AHR 126, MHR 136. Running with headlamp. Legs, energy, everything else good. Cold, breezy last 5k. [L]
Thu
14 Jun
10 Snow is cold, rain is wet... Calwell. Only Andrea (doing drills), Kate, Sophie. Ran 4 laps of the 2.5k warm-up course (cw, a-cw, cw, a-cw) in 59:30 (5:57/km) aiming to keep HR under 130. AHR 128, MHR 134. Splits: 15:04, 14:52, 14:56, 14:39. Frees. Felt good. Very cold, windy. [M]
Fri
15 Jun
14.7 Work to home via Rose Cottage in 92:10 (6:16/km). Easy pace. A bit weary (2 hours overtime), but legs felt good. Trail muddy in places. Great sunset. Off trail as it was getting dark. Cold, windy. [L]
Sat
16 Jun
7 4pm. Easy to Calwell High. 3 laps of my measured 1k course. First two - 6:08 and 6:13 @ AHR 124. Next 'as easy as possible' which turned out to be 6:48 @ AHR 117 (71% of Max). Very cool, windy. [L]
Sun
17 Jun
15.2 Race: Terry Fox 10k Fun Run in 49:56. After warm-up, decided not to race 5k, and do 10k as a tempo run. Left groin niggly & HR high during warm-up: 3k @ 6:18/km, AHR 128. Tried to keep HR at lactate threshold (150; 90%). Splits just under 5:00/km or just over on hilly bits. 5k splits: 24:55, 25:02. Felt good. AHR 150, MHR 155, Low HR 146. 2.2k warm-down @ 6:33/km, AHR 124. Asics 1120s. Beautiful morning. Mild, sunny. [U]
Week 24 88k - A good week. Weight 74.5kg. 279km last 4 weeks.


DateKms Comments
Mon
18 Jun
14.4 Speedygeese. No Geoff (injured). Early warm-up out/back to Commonwealth Park, running as easily as possible. Continued at an easy pace whilst the group ran hill repeats. 89:24 (6:15/km). AHR 123, MHR 129, Low HR 117. Felt good. Cold, windy. [L]
Tue
19 Jun
nil Thought I'd give the left groin a day off. Steady, cold rain all afternoon made the decision easier. Cold, wet.
Wed
20 Jun
18 1pm. To Caltex Servo Hume, via Gilmore/railway bush track; return in 1:47:45 (5:59/km). AHR 140, MHR 146. Quite high for the pace. A touch of Wildthingitis for a few days. In spite of this, enjoyed the run - still on HR 140 after 18k. Canberra winters would be OK if all days were like this. Mild to cool, sunny & calm. [U]
Thu
21 Jun
10.3 Track, Calwell. 2.5k warm-up with Kathy in 14:01 @ AHR 140. 5,280m tempo in 26:19 (4:59/km). 12.5 laps in lane 4, hence no km splits. AHR 148, MHR 152. Frees. Felt OK, although still a bit congested. Nice steady pace. Track was a bit soggy (cold feet). 2.5k warm-down in 16:14 @ AHR 129. Cold, windy. [U]
Fri
22 Jun
14 3.30pm. Same as Weds, but turning early, first RMB on bitumen. 1:22:30 (5:54/km). AHR 137, MHR 143. Quicker pace but lower HR. Felt good. Slowed on hills to keep HR low. Nice day. Cool, sunny, calm. [U]
Sat
23 Jun
8.8 4pm. Out/back from Kathmandu in the city past Yacht Club in 53:20 (6:06/km). Easy run but didn't feel that smooth. Stunning sunset over Lake Burley Griffin. Mild to cool, calm. [M]
Sun
24 Jun
8.8 Race: Fadden Pines cross country. 2,500m in 10:49 (4:20/km). Splits: 5:24 / 5:25. 3rd, 9 seconds behind Jim, but 37 secs behind his PB. NB 900 shoes. Felt good. Warmed up in the early two kid's races - 3,250m in 20:20 (6:15/km). 3k warm-down in 18:35. Mild, sunny, calm. [B]
Week 25 74k - Training going well. Fadden Pines pleasing. Weight 73.5kg.
Mon
25 Jun
9.7 Speedygeese. Early warm-up around Chinese Embassy then outer PH trails. Continued easy running while group ran short hill repeats. 60:20 (6:13/km) @ AHR 122. Felt good. Mild (no gloves). [L]
Tue
26 Jun
nil Flew out of Canberra 6.50am for Coolangatta via Melbourne. Drove down to Dad and Marion's (Pottsville), arriving about 2pm. Steady rain all afternoon so I decided not to run.
Wed
27 Jun
14 Pottsville 10am. Easy north on Tweed Coast Rd bike path towards Hastings Point and back in 81:14 (5:48/km) @ AHR 133, MHR 137. Flat. T-shirt, shorts! Mild, sunny, sea breeze. [U]
Thu
28 Jun
10 Pottsville 11.50am. Same course, but shorter. With Dad (on bike) First 5k in 29:35 @ AHR 130, second 5k in 24:22 @ AHR 150, MHR 154. Felt good. Total 53:57 (5:24/km). Mild, sunny. [U]
Fri
29 Jun
7.2 Surfers 9.45am. North from Main Beach on the Federation Walk. Very easy. Stops for photos. Last 2k south running on the beach. 43:09 (6:00/km) @ AHR 127. Sunny, breezy. [L]
Sat
30 Jun
4.2 Surfers 2.45pm. South from Main Beach towards Surfers Paradise on walking path, back in 24:20 (5:48/km) @ AHR 130. Frees. Felt good. Slight niggle left hamstring later. Sunny, breezy. [M]
Sun
1 Jul
21.1

2
Race: Gold Coast Half Marathon. 1,487th in 1:45:11 (4:59/km) @ AHR 148, MHR 153 in last km. (1:48:10 gun time). First 4k very crowded. Felt good. No niggles. 5k splits: 24:16, 24:39, 24:49, 25:29 + 1.1k in 5:58. Asics 1120s. Happy. Mild, sunny, slight headwind last few km. 2k warm-down. [B]
Week 26 68k - Happy with the half. Quickest since 2005. Weight 74.0kg.
Mon
2 Jul
8.3 Surfers 8.20am. South to Breakers North units at Broadbeach and return in 49:30 (5:58/km) @ AHR 128. Legs felt amazingly normal. On the way back, saw Monas, Troopy and some other boys running towards me. They were going too fast for me to run after them and get a photo! Mild, sunny. [M]
Tue
3 Jul
8.4 Ran to and from Calwell. Did the warm-up and 5 or 6 easy laps in lane 4 with Karen, keeping heart-rate down. Felt pretty good. Easy run home. 52:45 (6:17/km) @ AHR 126. [L]
Wed
4 Jul
14 4.20pm. Same as June 22; to Hume RMB via railway trail. 86:55 (6:13/km). AHR 132, MHR 140. Some walks on hills to keep HR down. Felt OK. Muddy from earlier rain. Very cold & windy! [M]
Thu
5 Jul
8.3 Calwell grass too wet, so used trails behind Theodore. Quickish warm-up with Kathy, Anne, Courtney. I continued with easy running. 51:12 (6:10/km) @ AHR 138, MHR 150. Felt OK. Cold. [U]
Fri
6 Jul
17.6 12.40pm. Extended version of the railway trail to Hume run (via Calwell shops and turning at weighbridge) in 1:50:12 (6:16/km) @ AHR 130, MHR 136, LHR 122. Slowed to near 7 min/km pace on hills to keep HR low. Felt OK except for a slight head cold. Sunny, cold, windy. [M]
Sat
7 Jul
12 Race: CCC Goorooyaroo 8k in 41:22 (5:10/km) @ AHR 149, MHR 153. Ran as a tempo aiming at a HR of 150. Quite slow uphills. Kms from 5:38 to 4:38. Altitude 643m to 696m. Felt good. Asics 1120s. 4km warm-up in 24:59 (6:15/km) @ AHR 135. Sore throat. No warm-down as it started raining. Cold, overcast. [U]
Sun
8 Jul
17.6 12.20pm. Hume weighbridge via shops, railway in 1:49:30 (6:13/km) @ AHR 130, MHR 139. Legs felt good, but some wildthingitis. Altitude gain of 90m. Into southerly on return. 9C, app temp 3C! Very cold, windy. [M]
Week 27 86k - Good week except for the head cold. Weight 74.0kg.
Mon
9 Jul
nil Head cold, or whatever it is, has got the better of me.
Tue
10 Jul
nil Still sick. The witch doctor has given me a script for antibiotics and another day off work.
Wed
11 Jul
nil Aches and pains have gone, but still have a touch of wildthingitis. A shame not to run - it was just about as good as it gets for July in Canberra.
Thu
12 Jul
nil Today I was well enough to return to work, but probably not well enough to run. Still quite a bit of congestion. May try an easy run tomorrow.
Fri
13 Jul
9.4 5pm. During a run from home - my Calwell High 1000m footpath course twice: firstly after 2.2k in 5:45 @ AHR 131, next after 7.2k in 6:10 @ AHR 130 - to see if this would make a good test. Total time 57:15 (6:05/km) @ AHR 130, MHR 135. Legs felt good. Breathing OK. Not totally well yet. Cold, calm. [M]
Sat
14 Jul
13 Race: CCC Mill Creek 6k in 33:10 (5:32/km) @ AHR 147, MHR 151. 3k splits: 16:25/16:45. A 'true' cross country course - creek crossing etc. Didn't race, but ran an as an upper aerobic run although HR was a bit high for that. Asics 1120s. Felt good, easy. 1k warm-up in 6:00. After finishing, 6k (to Manuka and back) with Geoff M in 33:38 (5:36/km) @ AHR 138. Felt easy. Cool (7C), calm, sunny. [U]
Sun
15 Jul
15 A lower aerobic run. Calwell High, Gilmore Tunnel, Calwell High in 1:36:56 (6:28/km) @ AHR 129, MHR 133. Two 1000m tests: at 3k, in 6:17 @ AHR 128 and at 11k in 6:16 @ AHR 128. Amazing. Walked hills to keep HR down. Due to hills, kms varied from 7:38 down to 5:40 at same HR. Cold, sunny. [M]
Week 28 37k - Bad cold=low mileage. Weight 73.0kg. 265km last 4 weeks.


DateKms Comments
Mon
16 Jul
14 Speedygeese. Early warm-up 6.5k around Central Basin in 38:15 (5:53/km) @ AHR 135. Continued with easy running on the flat at PH, 7.5k in 45:12 @ AHR 132 (6:02/km). Felt good. Cold. [M]
Tue
17 Jul
10.2 Calwell. Four clockwise laps of 'long' warm-up course in 62:20 (6:07/km) @ AHR 131, MHR 135. 2,550 metre laps. Splits: 15:32, 15:16, 15:42, 15:50. Asics 1120s. OK. Very cold, windy. Light rain. [M]
Wed
18 Jul
19.7 5pm. Ran to the track, 2.2k, then 6 clockwise laps of the 2.55k warm-up course, then home in 2:01:04 (6:09/km) @ AHR 134, MHR 140. Laps: 15:21, 15:02, 15:27, 15:38, 15:47, 16:17. Had to slow (especially last lap) to keep HR at 134. First 3 laps at 6:00/km ave. Headlamp. Cold, dark. [U]
Thu
19 Jul
10.3 Track, Calwell. Long warm-up towards Rose Cottage, easy out @ AHR 134, quicker back with Kathy and girls @ AHR 148 (4:50/km pace). Total of 6.1k in 34:42 (5:41/km). Then 10 laps (4,224m) of lane 4 in 23:52 (5:39/km) @ AHR 135, MHR 138. Frees. Felt good. Cold, breezy. [U]
Fri
20 Jul
15 5pm. Same as July 15: Calwell High - Gilmore Tunnel in 1:34:50 (6:19/km) @ AHR 131, MHR 136. 1000m tests were 5:50 and 5:58 @ AHR 131. More comfortable. Only two short walks up hills. Cold. [M]
Sat
21 Jul
12 Cambewarra 4pm. Out - Hockeys Lane, right on Illaroo Rd to 1k past Tapitalee Rd - back in 75:05 (6:15/km) @ AHR 127, MHR 133. Very easy. Felt good. Cool, light rain at times. [L]
Sun
22 Jul
7

8
Cambewarra 1pm. One way from North Nowra to Cambewarra via Illaroo Rd, Hockeys Lane in 41:45 (5:58/km) @ AHR 125, MHR 130. T-shirt and shorts! Easy, felt good. Mild. [L]
Frome home 6.40pm - out/back, Calwell High, shops, Johnson Drive, Tharwa Drive bridge in 50:04 (6:15/km) @ AHR 124, MHR 131. Felt good. Cold. [L]
Week 29 96k - A good week - would like more like this. Weight 73.0kg.
Mon
23 Jul
15.4 Speedygeese. Early warm-up - Central Basin long, 8.3k. Group warm-up, then easy laps of Federation Mall with Annette and Kathy. Total of 1:35:40 (6:13/km) @ AHR 128, MHR 136. Felt OK. Cold. [L]
Tue
24 Jul
10.9 Track, Calwell. 2.5k warm-up with Karen in 16:30 @ AHR 120. 20 laps of lane 4 (8,448m) in 46:52 (5:33/km) @ AHR 136. 5 lap splits: 11:26, 11:39, 11:55, 11:52. Frees. Felt good. Cold. [U]
Wed
25 Jul
19 5pm. Calwell High - Gilmore Tunnel 15k with an extra 2k down to bitumen road at Hume. 1:56:54 (6:09/km) @ AHR 130, MHR 136. 1000m tests were 5:39 and 5:44 @ AHR 130. Felt OK. Cold. [M]
Thu
26 Jul
13 Track, Calwell. 2.5k warm-up, 16:10 @ AHR 122. 25 laps of lane 4 (10,560m) in 59:21 (5:37/km) @ AHR 136. 5 lap splits: 11:28, 11:52, 12:04, 12:00, 11:57. Frees. A bit tired, otherwise OK. Cold. [U]
Fri
27 Jul
8 Calwell High, Johnson Drive, Tharwa Drive bridge (same as last Sunday) in 52:48 (6:36/km) @ AHR 118, MHR 123. Needed concentration to run smoothly at this HR. 71% of maximum. RS 779. Cold. [L]
Sat
28 Jul
16

4
Race: Bush Capital 16k. 34th in 89:16 (5:35/km) @ AHR 143, MHR 153. Ran it as upper aerobic, trying for HR between 140 and 145. A bit difficult to do this due to hills. First km 6:30, then 5:03 and 5:04 (running with the Maria, Helen, Charlie, Aki, Mick group). The 3 kms up the hill were 5:47, 6:15 and 7:12 (including a walk). Km down from the water tank in 5:10. Finished well with 5:14 and 4:50. Felt OK. Afterwards jogged out/back in 30 minutes to see LLs finishing. RS 798. Cool, sunny, breezy. [U]
Sun
29 Jul
15 9am. Mount Taylor. 4k warm-up, 7k Masters' h'cap (placed 2nd last), 4k warm-down. 95:40 (6:23/km) @ AHR 127, MHR 137. Tired - watched Cadel in the TdF time trial. Legs not great. Cool. [L]
Week 30 101k - Another good week. Bush Capital was fun. Weight 74.0kg.
Mon
30 Jul
15.5 Speedygeese. Early warm-up around Central Basin with Geoff - 7.1k. Then 8.4k, including group warm-up, plus easy laps around PH. 98:41 (6:22/km) @ AHR 126, MHR 133. Felt good. Cool. [L]
Tue
31 Jul
14.5 Track, Calwell. 2.5k warm-up with Chris, 14:54 @ AHR 128. Hadd 2400m test session. 5.5 laps of lane 6, so 2,403m. 90 second recoveries. Decided on HRs 8 beats apart because of my low MHR. Following are HR, time for 2403m, mins per km: 120 - 15:21 - 6:23. 128 - 13:55 - 5:47. 136 - 13:03 - 5:25. 144 - 12:15 - 5:05. 152 - 11:45 - 4:53. Felt OK, but not 'rested as for a race'. Frees. Cold, windy. [B]
Wed
1 Aug
19.7 5.15pm. Ran to the track, 2.2k, then 6 clockwise laps of the 2.55k warm-up course; home in 2:00:48 (6:08/km) @ AHR 131, MHR 136. Laps: 15:21, 15:22, 15:21, 15:38, 15:35, 15:46. Quicker than 18 July but a lower average HR. Felt OK although tired last few km. Cold, breezy. [M]
Thu
2 Aug
13.4 Track, Calwell. 2.5k with Karen, 16:58 @ AHR 115. 25 laps of lane 6 (10,925m) in 69:44 (6:23/km) @ AHR 120 - 72%. 5-lap splits: 13:30, 14:01, 14:05, 14:04, 14:04. Frees. Felt OK. Cool, windy. [L]
Fri
3 Aug
15 4.45pm. Calwell High - Gilmore Tunnel in 1:32:24 (6:10/km) @ AHR 127, MHR 134. 1000m tests were 5:48 and 5:55 @ AHR 127. Felt good. Quicker than July 20 but AHR lower by 4bpm. Cold, breezy. [L]
Sat
4 Aug
12.8 Race: CCC Stromlo Forest Park 6.9k in 35:30 (5:09/km) @ AHR 147, MHR 151. Ran as upper aerobic, keeping HR between 145 and 150. Nice course; fire trails and some single track. 2 laps: 17:50 - 17:40. Felt good. Asics 1120s. 2.3k warm-up (6:30/km), 3.6k warm-down (6:24/km). Cool, sunny, windy. [U]
Sun
5 Aug
15 12.15pm. Calwell High - Gilmore Tunnel in 1:37:17 (6:29/km) @ AHR 123, MHR 128. 1000m tests were 6:11 and 6:16 @ AHR 123. Felt OK. Some walks on hills to keep HR low. Cold, sunny, windy. [L]
Week 31 106k - Lower HRs this week on some sessions. Weight 73.5kg.
Mon
6 Aug
16.3 Speedygeese. Warm-up with Geoff to Kingston, 8k in 48:24 (6:03/km) @ AHR 122. Session - 'diagonal 2-person relay'; with Annette, easy - MHR 134. Total 8.3k in 51:55 (6:15/km) @ AHR 126. Felt really good. Cold. [L]
Tue
7 Aug
13.4 Track, Calwell. 2.5k warm-up 15:20 @ AHR 121. Upper aerobic 25 laps of lane 6 (10,925m) in 60:28 (5:33/km) @ AHR 136. 5-lap splits: 11:36, 12:01, 12:15, 12:20, 12:16. Frees. Felt good. Cold, windy. [U]
Wed
8 Aug
15 5pm. Calwell High - Gilmore Tunnel in 1:28:33 (5:54/km) @ AHR 132, MHR 138. 1000m tests - 5:28 and 5:37 @ 132. Felt good. Saw Chris W. Cadence for 1min - 173 - quicker than 'natural'. Cold, windy. [M]
Thu
9 Aug
13.4 Track, Calwell. 2.5k warm-up 14:32 @ AHR 129. Lower aerobic 25 laps of lane 6 (10,925m) in 65:59 (6:03/km) @ AHR 126. 5-lap splits: 12:51, 13:16, 13:19, 13:13, 13:20. Frees. Felt OK. Cold, windy. [L]
Fri
10 Aug
16.8 5pm. To netball courts + 4 laps of Calwell High, Johnson Drive, in 1:45:56 (6:18/km) @ AHR 118, MHR 123. Lap splits (2.7km) 16:58, 17:04, 16:54, 17:09. Felt good. Very windy - tailwind on Johnson. [L]
Sat
11 Aug
nil A rest day before the City to Surf. I'm hoping I'll feel fresh enough to finish in 65 to 70 minutes.
Sun
12 Aug
16.5 Race: City to Surf 14k - 3,340th in 69:37 (card time), actual was 69:16 (4:57/km) @ AHR 151, MHR 155. Felt good. A 2.5k warm-up in the Domain at 7:00/km. Asics 1120s. Held back a fraction and ran evenly. OK, but not great up the hill. A bit slow downhill. Splits: 3k - 13:38, 5k - 23:56, 7k - 35:53, 10k - 50:44. Quite warm - 23C and sunny. A fresh easterly blew up after the race was over. RS 747. [B]
Week 32 91k - Hadd training going well. Weight 74.0kg. 394km last 4 weeks.


DateKms Comments
Mon
13 Aug
17 Speedygeese. Warm-up with Geoff, long Central Basin 8k. Group warm-up, easy laps of Federation Mall with Adam; warm-down. Felt good, if a little tired. 1:47:30 (6:19/km) @ AHR 121, MHR 130. Cold. [L]
Tue
14 Aug
15.6 Track, Calwell. 2.5k warm-up with Chris in 14:53. Upper aerobic 30 laps of lane 6 (13,110m) in 70:53 (5:24/km) @ AHR 136. 5-lap splits: 11:26, 11:51, 11:44, 11:53, 11:53, 12:06. Frees. Felt good. Same AHR as last Tuesday, but a quicker average pace and 5 laps more. Cold, windy. [U]
Wed
15 Aug
19 5pm. Calwell High, Gilmore Tunnel, railway to Hume in 2:00:40 (6:21/km) @ AHR 124, MHR 131. 1000m tests were 5:51 and 5:53 @ AHR 124. Felt OK, although tired towards the finish. Cold. [L]
Thu
16 Aug
10 Track, Calwell. 2.5k warm-up, 15:48 @ 119. Upper aerobic 15 laps of lane 6 (6,555m) in 34:00 (5:11/km) @ AHR 138. 5-lap splits: 11:03, 11:26, 11:31. Frees. Felt good. 1k warm-down. RS 716. Cool, calm. [U]
Fri
17 Aug
15 4.30pm. Calwell High - Gilmore Tunnel in 1:31:04 (6:04/km) @ AHR 127, MHR 132. 1000m tests were 5:41 and 5:47 @ AHR 127. Felt good. Quicker pace than August 3 but same AHR. Cold, calm. [L]
Sat
18 Aug
12.2 Race: CCC Dunrossil Drive 4.2k in 20:09 (4:48/km) @ AHR 144, MHR 149. Frees. Felt really good; easy. Ran as upper aerobic, first lap with Speedygeoff in 10:01. A 2k warm-up with SG. Afterwards, 6k warm-down with SG, and, first 3k, with Martin Fryer (good WS and World 24hr stories). Mild, calm. [U]
Sun
19 Aug
16.7 Bluett's 'pines'. 2.5k warm-up, then the 7k Masters' Handicap - hilly, very slow, plus a 7.2k run through Stromlo Forest Park. 106:15 (6:22/km) @ AHR 125, MHR 134. Felt OK. Coolish, overcast. [L]
Week 33 105k - A good week. Thursday was promising. Weight 74.0kg.
Mon
20 Aug
16.5 Speedygeese. Warm-up with Geoff, mainly PH west tracks and Old PH. 12 x 300m easy west laps at back of group. 105:30 (6:24/km) @ AHR 120. Left hamstring niggly. Cool, calm. [L]
Tue
21 Aug
15.9 Track, Calwell. 2.5k warm-up in 16:01 @ AHR 119. Upper aerobic 25 laps of lane 6 (10,925m) in 58:58 (5:24/km) @ AHR 136. 5-lap splits: 11:36, 11:48, 11:49, 11:52, 11:53. Frees. Felt OK. A bit tired. Left hamstring improved from yesterday. 2.5k warm-down in 16:09 @ AHR 120. Cold, windy. [U]
Wed
22 Aug
16.8 5.30pm. Netball, High School, Johnson Dr (same as 10 Aug), in 1:46:40 (6:21/km) @ AHR 119, MHR 124. Lap splits (2.7km) 17:14, 17:21, 17:03, 16:59. Felt OK. Cold, breezy, some misty rain. [L]
Thu
23 Aug
10.7 Track, Calwell. 2.5k with Karen in 17:05 @ 114. Upper aerobic 15 laps of lane 6 (6,555m) in 32:58 (5:01/km) @ AHR 145. 5-lap splits: 10:43, 11:03, 11:14. Frees. Felt good. 1.6k warm-down. Cool, calm. [U]
Fri
24 Aug
15 5.30pm. Calwell High - Gilmore Tunnel in 1:31:19 (6:05/km) @ AHR 125, MHR 130. 1000m tests were 5:38 and 5:37 @ AHR 125. Felt good. Lower HR than Aug 17, but similar pace. Cold, calm. [L]
Sat
25 Aug
12 Race: CCC The Pinnacle 7.9k in 49:20 (6:15/km) @ AHR 124. A difficult course for a low HR run due to the hills! MHR 134, low HR 110! 4k warm-up with Geoff in 27:40 (6:55/km). Warm, sunny. [L]
Sun
26 Aug
21.1 Race: Masters' Half Marathon in 1:57:57 (5:35/km) @ AHR 131, MHR 139. Felt good. Easy with Geoff and AR. 5k splits: 27:34, 27:35, 28:05, 28:28 + 6:15. Tried to run on grass, dirt. Mild, fine. [M]
Week 34 108k - Another good week. Getting somewhere. Weight 74.0kg.
Mon
27 Aug
15.5 Speedygeese. Early 7.9k warm-up with Geoff to lake, Kingston, Manuka. Group warm-up then easy laps of a circuit on the west side of PH. 1:37:20 (6:17/km) @ AHR 125. Felt OK. Mild, calm. [L]
Tue
28 Aug
15.9 Track, Calwell. 2.5k, 17:30 @ 112. Lower aerobic 15 laps of lane 6 (6,555m) in 37:22 (5:42/km) @ AHR 125. 5-lap splits: 12:12, 12:32, 12:38. 4 mins rest, upper aerobic 10 laps of lane 6 (4,370m) in 22:24 (5:07/km) @ AHR 138. Splits: 11:03, 11:21. Frees. Felt good. Both HRs low for the pace. 2.5k warm-down, 16:42. Mild, calm. [L] [U]
Wed
29 Aug
16.8 5.40pm. Netball, High School, Johnson Dr, in 1:41:20 (6:02/km) @ AHR 122, MHR 126. Lap splits (2.7km) 16:04, 16:17, 16:07, 16:15. Felt OK, if tired. Low HR for this pace. Mild, calm. [L]
Thu
30 Aug
13.4 Track, Calwell. 2.5k warm-up 14:57 @ 122. Upper aerobic 25 laps of lane 6 (10,925m) in 57:13 (5:15/km) @ AHR 136. 5-laps: 11:04, 11:22, 11:31, 11:33, 11:43. Frees. Felt OK. Faster than 21 Aug, same HR. Mild, windy. [U]
Fri
31 Aug
12.1 Short (2k) to the Netball, High School, Johnson Drive - 3 laps. 1:15:27 (6:14/km) @ AHR 118, MHR 122. Lap splits (2.7km) 16:40, 16:41, 16:44. Tired prior, but OK. Good pace for HR. Cold, windy. [L]
Sat
1 Sep
15.8 Race: CCC Yarralumla Relays 3k in 13:13 (4:24/km) @ AHR 155 (93%), MHR 160. Late decision to run second leg for our mixed team. Frees. 1.8k warm-up. Took a while to get going. Splits: 6:41, 6:32. Grass tussocky in places. Felt good. Afterwards, ran to High Court, Parly House and back - 11k in 68:15 (6:12/km) @ AHR 123. Great to run in T-shirt and shorts again! A lovely day. Warm, sunny, light breeze. [U] [L]
Sun
2 Sep
17 After watching Catherine the Great win the marathon in Osaka, ran the Calwell High - Gilmore Tunnel course with an extra 1k out/back near railway towards Hume. 1:42:48 (6:03/km) @ AHR 125, MHR 132. 1000m tests were 5:47 and 5:46 @ AHR 125. Felt OK. T-shirt, shorts again. Mild, windy. [L]
Week 35 106k - Another good week. Still improving. Weight 74.0kg.
Mon
3 Sep
16.7 Speedygeese. Early 8k warm-up with Geoff, Helen to lake, Kingston, Manuka. Group warm-up. Relay with Joel, striding out downhills, easy ups. 1:41:40 (6:05/km) @ AHR 127. Felt OK. Warm then cool. [M]
Tue
4 Sep
11.6 Track, Calwell. 2.5k warm-up with Karen, 17:12 @ 114. Upper aerobic 15 laps lane 6 (6,555m) in 32:19 (4:55/km) @ AHR 147. 5-laps: 10:35, 10:52, 10:52. Frees. Felt OK. 2.5k w-down in 16:03. Cold, very windy. [U]
Wed
5 Sep
16.8 6pm. Netball, High School, Johnson Dr, in 1:45:12 (6:16/km) @ AHR 119, MHR 123. Lap splits (2.7km) 16:55, 16:49, 16:46, 16:49. Tired; worked 10 hours. Felt OK. Quicker than 22 Aug, same HR. Cold, breezy. [L]
Thu
6 Sep
15.9 Track, Calwell. 2.5k with Karen in 16:25. Upper aerobic 25 laps lane 6 (10,925m) in 58:11 (5:20/km) @ AHR 137. 5-lap splits: 11:22, 11:36, 11:46, 11:44, 11:43. Frees. Felt OK. 2.5k w-down, 16:13. Cold, windy! [U]
Fri
7 Sep
10.1 Recovery run. Easy out/back, Calwell High, shops, Tugg Homestead, Ellerston to just past Johnny Muir's in 65:57 (6:32/km) @ AHR 115, MHR 121. Needed the determination of Rachel to do this run. End of a tiring work week. Dirt bits a little muddy after rain. Felt OK. Cool, calm. [R]
Sat
8 Sep
17 Calwell High - Gilmore Tunnel, plus 1k out/back near railway to Hume. 1:37:02 (5:42/km) @ AHR 134, MHR 139. 1000m tests were 5:20 and 5:22 @ AHR 132. Upper aerobic; not that easy. Felt OK. Cool, windy. [U]
Sun
9 Sep
10 12.30pm. Ran to the track for a warm-up, 2.4k in 13:03 (5:26/km). 3000m Slow Race Test with an extra 1000m. 20:28 (5:07/km) @ AHR 138. Starting HR 122. Splits: 5:00, 5:07, 5:10, (15:17) 5:11. Frees. Felt good. A 51 second PB for this test. Ran home in 14:36 (6:05/km). Mild, slight breeze. [U]
Week 36 98k - Good week. SRT pleasing. Weight 74.0kg. 417km last 4 weeks.


DateKms Comments
Mon
10 Sep
16.3 Speedygeese. Early warm-up alone out/back to Kingston, 8.7k in 52:26 (6:02/km) @ AHR 127. Easy running at rear of group session, 7.6k in 48:20 (6:22/km) @ AHR 120. HR up a bit today. Felt OK. Cool. [L]
Tue
11 Sep
13.8 Track, Calwell. 2.5k warm-up with Karen and Kathy in 16:30 @ AHR 115. Lower aerobic 20 laps of lane 6 (8,740m) in 50:27 (5:46/km) @ AHR 126. 5-lap splits: 12:14, 12:42, 12:48, 12:43. Frees. Didn't feel that great. 2.5k warm-down in 15:42 @ AHR 120. Cool, breezy. [L]
Wed
12 Sep
13.2 No time for longer run between work and CCC awards night. Upper aerobic Netball, High School, Johnson Drive - 3 laps in 1:11:02 (5:23/km) @ AHR 134 (81%). Lap splits (2.7km) 14:16, 14:31, 14:27. Felt OK. Mild, breezy. [U]
Thu
13 Sep
18.1 Track, Calwell. 2.5k warm-up with Kathy in 13:03! @ AHR 132. Lower aerobic 30 laps of lane 6 (13,110m) in 1:14:57 (5:43/km) @ AHR 125. 5-lap splits: 12:08, 12:24, 12:34, 12:36, 12:39, 12:36. Frees. Felt OK. 2.5k warm-down in 16:12 @ AHR 120. Mild, breezy at times. [L]
Fri
14 Sep
nil A rest day. I really need it. Work has been very hectic this week.
Sat
15 Sep
15 12pm. Calwell High - Gilmore Tunnel in 1:31:52 (6:07/km) @ AHR 125, MHR 131. 1000m tests - 5:57 and 5:47 @ AHR 125. Felt bad at first; gradually better. Walks needed on hills. Perfect - mild, breezy. [L]
Sun
16 Sep
20.9 Race: Canberra Times 10k Fun Run. 351st in 45:55 (4:35/km) @ AHR 152 (92%), MHR 156. Chip time - 45:43. Asics 1120s. Felt pretty good for 3k, then started to tire going up the hill. Found it hard to push HR up. Generally OK though. Good pace for HR. Splits: 4:29, 4:11, 4:16, 4:47, 4:51 (22:34), 4:50, 4:25, 4:38, 4:48, 4:40 (23:21). Ran from PH to start for a warm-up, 6.4k in 36:20 (5:42/km) @ AHR 133, back to PH for warm-down, 4.5k in 28:40 (6:22/km) @ AHR 128. Mild, sunny, slight breeze (headwind last k). [U]
Week 37 97k - Good week, but a bit tired. Happy with the race. Weight 74.5kg.
Mon
17 Sep
16.3 Speedygeese. Early warm-up with Geoff and Strewth to Kingston, 7.9k easy. Continued with low HR running in group relay (800m) with Chris. Total of 1:41:15 (6:13/km) @ AHR 122. Felt Good. Cool. [L]
Tue
18 Sep
15.9 Track, Calwell. 2.5k warm-up with Karen in 17:10 @ AHR 115. Lower aerobic 25 laps of lane 6 (10,925m) in 1:02:40 (5:45/km) @ AHR 125. 5-lap splits: 12:12, 12:31, 12:38, 12:35, 12:41. Frees. Felt OK. 2.5k warm-down in 16:06 @ AHR 120. Cool, breezy. [L]
Wed
19 Sep
14.8 5.30pm. Ran 2k to the Netball, High School, Johnson Drive 2.7k lap - then 4 laps. A bit worried about catching SteveL-itis so another lower aerobic run in 1:26:20 (5:50/km) @ AHR 126. Lap splits (2.7km) 15:21, 15:43, 15:40, 15:41. Felt good. Mild, calm. [L]
Thu
20 Sep
15.9 Track, Calwell. 2.5k warm-up with Karen, Chris in 16:33 @ AHR 116. Upper aerobic 25 laps of lane 6 (10,925m) in 58:37 (5:22/km) @ AHR 135 (81%). 5-lap splits: 11:21, 11:37, 11:50, 11:55, 11:54. Frees. Felt OK, although tired. 2.5k warm-down in 16:30 @ AHR 119. Cool, breezy. [U]
Fri
21 Sep
8 6.30pm. Recovery run. Out/back, Calwell High, shops, Johnson Drive, Tharwa Drive bridge in 52:30 (6:35/km) @ AHR 116, MHR 122. Legs OK, body weary. A clear, starry night. RS 761. Cool, calm. [L]
Sat
22 Sep
9 6pm. Easy run from The Vibe - over the Harbour Bridge, Circular Quay, Macquarie St, William St and back in 57:48 (6:25/km) @ AHR 119. Didn't feel that well - upset stomach. Mild, windy. [L]
Sun
23 Sep
14.8 Race: Sydney Harbour Bridge 9k. Easy 2.4k warm-up. 4,029th (8,461) in 57:34 gun, 44:01 chip time (4:53/km) @ AHR 144, MHR 150. Gave up trying to run quickly after starting towards the back and running into a lot of traffic up Macquarie St and the Domain. Splits: 13:35 + 5:06, 4:54, 4:30, 4:43, 5:13, 5:09, 4:55, 5:15, 4:17. Asics 1120s. Felt OK. 3.4k warm-down back to The Vibe. Perfect weather - warm, sunny. [U]
Week 38 95k - Struggling a bit with work and training. Weight 74.0kg.
Mon
24 Sep
16.2 Speedygeese. Early run with Geoff, Strewth to Kingston, 8.1k in 49:58 (6:10/km) @ AHR 117. Easy running while the group ran hills - 8.1k in 51:18 (6:20/km) @ AHR 120. Felt good. Cool, windy. [L]
Tue
25 Sep
16 Track, Calwell. 2.5k warm-up in 15:54 @ AHR 117. 2nd Hadd 2400m test. 5.5 laps of lane 6 (2,403m). 90sec recoveries. Following are HR, time for 2403m, mins per km: 120 - 14:01 - 5:49. 128 - 13:05 - 5:26. 136 - 12:02 - 5:00. 144 - 11:33 - 4:48. 152 - 10:59 - 4:34. Faster at all HRs than July 31. T-shirt/shorts though; better weather. Felt good, but not 'rested as for a race'. Frees. 1.5k warm-down. Mild, slight breeze. [U]
Wed
26 Sep
16 Calwell High - Gilmore Tunnel + 1km in 1:38:04 (6:08/km) @ AHR 122, MHR 127. 1000m tests - 5:46 and 5:46 @ AHR 121. Felt OK, tired. Walked to keep HR low. Stunning sunset. Mild, calm, smoky. [L]
Thu
27 Sep
12.3 Track, Calwell. Long warm-up towards Rose Cottage. Return with Chris and Siobhan, fairly quick. 7.9km in 42:48 (5:25/km) @ AHR 132, MHR 144. Lower aerobic 10 laps of lane 6 (4,370m) in 25:22 (5:48/km) @ AHR 122. 5-lap splits: 12:39, 12:44. Frees. Felt good - easy session. Cool, windy. [U] [L]
Fri
28 Sep
13.4 6pm. A long version of the Tharwa Bridge run, including Richardson streets on the way back. 82:56 (6:11/km) @ AHR 117, MHR 121. Low HR for this pace. Legs felt good. Cool, windy. [L]
Sat
29 Sep
10.1 11.30am. Out/back on first part of the Calwell High - Gilmore Tunnel course (fairly flat - half dirt) - I'll call it 'Pines 10k' in 58:46 (5:49/km) @ AHR 127, MHR 130. HR up a bit this morning. Felt OK. Sunny, cool, windy. [L]
Sun
30 Sep
19.3 11am. Fadden Pines. Ran various loops through the forest and out to Rose Cottage in 2:00:24 (6:14/km) @ AHR 122. Felt OK. Fine at the end - could have run further. Cool, very windy! [L]
Week 39 103k - Good week. Improved Hadd Test. Weight 73.5kg.
Mon
1 Oct
15.2 Speedygeese. Early run with Strewth to Kingston/Manuka. Then easy with group - Rose Gdns 40/80 plus warm-down in 1:34:20 (6:12/km) @ AHR 124. Felt OK. Mild, very windy. [L]
Tue
2 Oct
10 Track, Calwell. 2.5k warm-up with Karen in 16:12. 11.5 laps of lane 6 - 5,031m in 23:09 (4:36/km) @ AHR 151. Ran evenly, 5-lap splits: 10:09, 10:04 + 2:56. HR av147 first 5 laps, av154 second 5 laps. MHR 158. Felt good. Could have run faster. 2.5k warm-down with Karen and Kathy in 15:41. Warm, breezy. [U]
Wed
3 Oct
nil A rest day. Needed it - pretty tired from a very long day at work. Warm, extremely windy!
Thu
4 Oct
9.4 Track, Calwell. 2.5k warm-up with Karen in 15:45. Lower aerobic 10 laps of lane 6 (4,370m) in 25:06 (5:44/km) @ AHR 123. 5-lap splits: 12:28, 12:38. Felt OK, although tired from working too many hours. 2.5k warm-down with Karen and Kathy in 15:32. Cool, windy. [L]
Fri
5 Oct
4 Melbourne. Easy run with LLs from The Savoy to The Tan and back along the Yarra River. Some walking breaks. Felt OK. AHR 108. Saw Sarah S and friends out for an easy run. Mild, overcast. [L]
Sat
6 Oct
5.3 7.30am. Ran to the Tan with the intention of joining a group for an easy run but couldn't find the meeting place! Ran half way around, then back to the hotel in 33:23 (6:18/km). Frees. Felt good. After rain. Cool. [L]
Sun
7 Oct
32 Race: Melbourne Half Marathon - 692nd in 1:40:48 (1:41:19 gun) - 4:47/km @ AHR 150 (90%), MHR 154. 27th M50-54. Asics 1120s. Felt good. Started too fast. 5k splits: 31secs to start line, then 22:40, 23:46, 24:13, 24:52 + 1.1k in 5:17. RS 717. More here. Afterwards, jogged slowly back 5k on the course with Eagle to wait for LLs' arrival, then ran back to the G with her, Eagle and Horrie. Perfect - cool, sunny, calm. [B]
Week 40 76k - A good half! Weight 73.5kg. 371km last 4 weeks.


DateKms Comments
Mon
8 Oct
14 Speedygeese. Early warm-up with Ruth to Kingston/Manuka with a couple of stops - 7km. Then ran the relay session very easily. Total of 89:30 (6:24/km) @ AHR 115. Felt OK. Mild, calm. [L]
Tue
9 Oct
nil Intended to run, but very busy at work - 11 hours. Also, a niggly left hamstring.
Wed
10 Oct
6 6.30pm. To Calwell shops, back in 36:30 (6:05/km) @ AHR 121. Frees. Felt OK - legs, HR good, but buggered from another long day at work. Wouldn't have enjoyed running further. Mild, calm. [L]
Thu
11 Oct
5.2 Track, Calwell. Arrived late. 2.5k warm-up in 15:14. Talked to Chris for a while. 5 laps of lane 6 (2,187m) in 11:11 (5:07/km) @ AHR 135. Frees. Was going to do 15 laps, but not in the brewing electrical storm. One lap warm-down. Felt good. Mild, light rain, windy, stormy. [U]
Fri
12 Oct
nil Rest day. Tired.
Sat
13 Oct
16 3.30pm. Calwell High - Gilmore Tunnel + 1km in 1:32:06 (5:45/km) @ AHR 136, MHR 142. 1000m tests - 5:21, 5:29 @ AHR 136 - 82%. Had to run harder than I liked early to get HR to 136. Felt OK, not great. Mild, sunny, breezy. [U]
Sun
14 Oct
16 11am. After watching Chris McCormack win Hawaiian Ironman, a new version of the Gilmore Tunnel course (to avoid a few snakey bits). I'll call it "Rose Cottage 16". Out/back to the bitumen with 100m elevation change. 1:45:52 (6:37/km) @ AHR 125, MHR 133. Upper end of lower aerobic - 75%. Walked more than usual on hills - kms varied from 5:48 to 7:34. Felt OK. Warm, sunny, breezy. [L]
Week 41 57k - Not great. Busy at work. Weight 74.5kg. 
Mon
15 Oct
16.3 Speedygeese. Early warm-up with Ruth and Helen 7.5k @ AHR 129. Diagonal relay with Ruth. Started easy but 4 hard efforts - very anaerobic! MHR of 164 keeping up with Katie, so close to HRmax. Three others 162, 162, 163. Highest HR since starting Hadd-training. Total of 1:42:30 (6:17/km) @ AHR 134. Warm, calm. [U]
Tue
16 Oct
16.3 Track, Calwell. 2.5k warm-up with Karen in 16:52. Lower aerobic 25 laps of lane 6 (10,925m) in 64:50 (5:57/km) @ AHR 125. 5-lap splits: 12:37, 12:59, 13:01, 13:05, 13:08. Frees. HR a bit high for this pace. 400m in 2:31. 2.5k warm-down in 16:12. Felt OK. Warm to cool and breezy. [L]
Wed
17 Oct
16.3 5pm. A lovely run with Ruth from Civic clockwise - East & Central Basins of LBG in 1:40:25 (6:10/km) @ AHR 124. Saw pelicans, baby ducks and baby rabbits! Felt good. Mild to cool and breezy. [L]
Thu
18 Oct
13 Track, Calwell. 2.5k warm-up 15:48. 15 laps of lane 6 (6,555m) in 40:41 (6:12/km) @ AHR 122. 5-lap splits: 13:23, 13:31, 13:47. Frees. 1.5k to shops. 2.5k wm-down 15:37. HR higher than usual. Mild, breezy. [L]
Fri
19 Oct
16 Rose Cottage 16. 5.30pm to avoid warmth (28C) of the day. 1:37:33 (6:06/km) @ AHR 127, MHR 133. Walked hills when HR130. Good pace/HR. I think yesterday's easy day helped. Felt good. Mild, calm. [L]
Sat
20 Oct
16.6 5.40pm. First half of Rose Cottage 16; home via Richardson, Isabella Plains. 1:46:12 (6:24/km) @ AHR 119 (72%), MHR 124. Concentrated on keeping HR around 120 on the flat bits. Felt OK. Warm, calm. [L]
Sun
21 Oct
14.2 5.45pm. Short version of Rose Cottage 16, turning when trail hit Louisa Lawson. Upper aerobic in 1:19:24 (5:35/km) @ AHR 136 (82%), MHR 144. Saw Chris - stopped briefly. Felt OK. In many ways, easier than lower aerobic: No need to slow down/walk on hills; less concentration needed; not out for as long. Warm, calm. [U]
Week 42 109k - A good week. No problems. Weight 74.0kg.
Mon
22 Oct
12.7 4pm. Theodore to Tugg Park Beach; mostly flat or downhill bike path, in 75:04 (5:55/km) @ AHR 124, MHR 130. Legs knew about yesterday's run. Felt OK. Hot (30C) to warm and breezy. [L]
Tue
23 Oct
18.2 Track, Calwell. 2.5k warm-up with Karen in 16:50. Lower aerobic 30 laps of lane 6 (13,110m) in 1:16:53 (5:52/km) @ AHR 123 (74%). 5-lap splits: 12:39, 12:48, 12:51, 12:51, 12:51, 12:53. Frees. Felt good. Nice pace for this HR and distance. 2.5k warm-down in 15:27. Mild, very slight breeze. [L]
Wed
24 Oct
16.6 5pm. Similar to last week with Strewth from Civic clockwise - East & Central Basins of LBG in 1:43:09 (6:12/km) @ AHR 122. Ran a bit extra early by mistake. Chatted all the way. Felt OK. Mild to cool, breezy. [L]
Thu
25 Oct
10.1 5.30pm. Pines 10k in 66:04 (6:32/km) @ AHR 118. Started in light rain, which cleared. Best part was deciding to turn at 5k. Sore throat. Worst run for ages. Felt bad. Wet, mild. [L]
Fri
26 Oct
nil I decided rest would be wise considering the woefulness of yesterday's run. Feeling better physically after 9 hours' sleep, even though it was a long working day. The sore throat has improved. Storms, rain.
Sat
27 Oct
16 Rose Cottage 16. 11am. 1:38:04 (6:08/km) @ AHR 129, MHR 137. A grey run as I didn't want to walk too much. Legs and HR good, but lungs felt like those of a 40-a-day smoker. Shouldn't have run. Warm. [M]
Sun
28 Oct
nil Need to stop running until I'm over this cold!
Week 43 73k - Good until Wednesday, then bad. Weight 74.0kg.
Mon
29 Oct
nil Still sicko. Worked, but finished early and didn't run. Feeling better than I was yesterday.
Tue
30 Oct
9.5 Track, Calwell. 2.5k warm-up 15:54 @ AHR 118. Upper aerobic 5 laps of lane 6 (2,187m) in 10:32 (4:49/km) @ AHR 145, MHR 152. Rest... 5 laps of 337m slow, 100m 'sprint' in 12:19 (5:38/km) - MHR 143, RHR 126ish. 2.5k warm-down with Kathy in 13:45. Still not 100%, but improved. Some congestion. Mild, breezy. [U]
Wed
31 Oct
14 5.15pm. Civic to Molonglo Reach and back with Strewth in 1:24:00 (6:00/km) @ AHR 123. Felt OK, but still coughing some junk. Saw Velcro. Chat with Dave Wilson (on bike) about Melbourne. Mild, overcast. [L]
Thu
1 Nov
16 Track, Calwell. 2.5k warm-up with Karen in 16:37. Hadd's 200/200 fartlek (217m at 5k race pace, 220m easy) for 25 laps of lane 6 (10,925m) in 59:45 (5:29/km) @ AHR 138 (83%). 5-lap splits: 11:54, 11:55, 11:59, 12:02, 11:55. Hard. Max HR after the fast bits was about 148, recovering to about 132 before starting again. Frees. Felt OK. Still on 1.5 lungs. 2.5k warm-down with Kathy in 14:14. Mild, overcast, calm. [S]
Fri
2 Nov
16 Rose Cottage 16 at 6pm in 1:39:52 (6:14/km) @ AHR 126 (76%), MHR 131. Legs knew they'd done something yesterday. Sore quads. Not much energy. Less than 100% well. Some walks. Mild, calm. [L]
Sat
3 Nov
nil Took my gear to Interclub with the plan of running in the 3000 if I was feeling OK. A silly idea! Kathy ran an Australian W50 record - 10:42ish.
Sun
4 Nov
16 Rose Cottage 16 at 1pm. With some determination/foolishness, managed an upper aerobic run in 1:30:19 (5:39/km) @ AHR 137 (82%), MHR 143. Splits from 5:08 to 6:05 show this course's hilly nature. Legs good. Breathing not bad, although the cold is hanging around. Mild - cool fresh south-westerly wind. [U]
Week 44 72k - Not a great week or month. Weight 74.0kg. 311km last 4 weeks.


DateKms Comments
Mon
5 Nov
16.3 Speedygeese. Early warm-up with Geoff - PH then down to lake, 8.3k. Group session of 5 x 670m hill loop very easy. 1:38:54 (6:04/km) @ AHR 129. Felt OK, although cough still bad. Cool, easterly. [M]
Tue
6 Nov
15.8 Track, Calwell. 2.5k warm-up, 15:58. Something different... intervals staying below lactate threshold. 20 x 537m with 100m walk recovery in 1:10, so 10,740m in 50:09 (4:40/km). Average MHR was 150, recovering to 114. MHR 153. Frees. Felt good, although still coughing. 2.5k warm-down with Kathy in 14:32. Cool, very windy! [U]
Wed
7 Nov
16.4 5.30pm. With Ruth from Civic clockwise - East & Central Basins of LBG in 1:40:42 (6:08/km) @ AHR 126. Long-cut through Comm Park to avoid the wind. Felt OK, but not cured. Cool, overcast, windy. [L]
Thu
8 Nov
13.8 Track, Calwell. 2.5k warm-up in 16:06. Lower aerobic 20 laps of lane 6 (8,740m) in 55:07 (6:18/km) @ AHR 120 (72%). 5-lap splits: 13:33, 13:53, 13:52, 13:49. Frees. Felt OK, although pace a bit slow for this HR. Still coughing. 2.5k warm-down with Kathy in 13:28. Cool, windy. [L]
Fri
9 Nov
nil I had planned to run. Feeling tired after working 10 hours, the final straw was the weather, which turned nasty. Steady rain and occassional thunder.
Sat
10 Nov
16

10
1.30pm. Rose Cottage 16 as upper aerobic in 1:35:08 (5:57/km) @ AHR 135 (81%), MHR 142. Slow early, then got going. Pace slow for HR. Felt OK. Mild, breezy. [U]
6.40pm. After Interclub - Regatta Point to Duntroon and back, 10k in 58:09 (5:49/km) @ AHR 128 (77%). Stiff at first then a good easy rhythm. Interesting how much lower AHR was on a flat course. Spectacular red sunset over National Library and Brindabellas as I was finishing. Felt good. Mild, calm. [L]
Sun
11 Nov
16.7 4pm. Bikepath to Lake Tug scout hall then south to Gordon, stopping at Calwell Hill in 1:34:47 (5:41/km) @ AHR 134, MHR 140. Easy course. Not great, as HR high, pace slow last 5k. Warm. [U]
Week 45 105k -Finally getting over the cold. An OK week. Weight 74.0kg.
Mon
12 Nov
17 Speedygeese. Early warm-up with Geoff and Ruth near PH then old Parly House. 700m runs through Rose Gardens easy. Finished short, so ran to the lake; Lennox Gardens. 1:52:06 (6:36/km) @ AHR 122. Warm. [L]
Tue
13 Nov
11.4 Track, Calwell. 2.5k warm-up with Karen in 16:50. Lactate threshold intervals, controlling MHR. 20 x 317m in lane 6, 120m walk in 1:15, so 6,340m in 26:57 (4:15/km). Ave MHR 152 (92%) recovering to 118. With 'normal' intervals, MHR would get up to 160+. Frees. Felt OK. 2.5k warm-down with Kathy in 14:10. Hot, windy at times. [U]
Wed
14 Nov
16 5.20pm. With Ruth from Civic clockwise - East & Central Basins of LBG in 1:41:27 (6:20/km) @ AHR 121 (73%). Enjoyable easy run; felt good. A little shorter than normal. Hot first, then cooler. [L]
Thu
15 Nov
15.9 Track, Calwell. 2.5k warm-up in 15:38. Lower aerobic 25 laps of lane 6 (10,925m) in 68:43 (6:18/km) @ AHR 121 (73%). 5-lap splits: 13:03, 13:41, 13:56, 13:57, 14:06. Frees. Some cardiac drift due to the heat. Felt OK. 2.5k warm-down (quick) in 13:30. Hot, some breeze at times. [L]
Fri
16 Nov
10.1 Pines 10k. Ran at 7pm after the heat had gone out of the day. 58:53 (5:50/km) @ AHR 124 (75%), MHR 130. Felt good. Tried to stay near average HR - kms varied from 5:29 to 6:12. Mild. [L]
Sat
17 Nov
16.7 7.36am. Molonglo. Ainslie loop anti-clockwise mainly with Ruth. Stopped for chat with Keri about racing shoes. Ran extra due to a navigation error. 1:45:44 (6:20/km) @ AHR 123, MHR 134. Felt good. Warm, humid. [L]
Sun
18 Nov
11.5

6
Race: Stromlo Forest Park cross country. The Rob de Castella CC Track opening day. 5k 'fun run' in 22:25 (4:29/km) @ AHR 156 (94%), MHR 163 (up one of the hills, 2nd lap). Splits: 4:08, 4:27, 4:41, 4:19, 4:50. Lap splits were 10:55/11:30. Frees. Felt good, although not fresh. A bit hot (25C). Passed by Susan Hobson, Deek and friends after 2k and couldn't hang on, finishing about 15 seconds adrift. Winners of the 8k open races were Lara Tamsett (28:42) and Martin Dent (23:32). 2.5k warm-up with Geoff in 15:20. 4km warm-down including some jogging to view elite races in 27:18. Hot, calm, sunny. [B]
7.30pm. Out/back first 3k of Pines 10k. A bit of the Dave Bedfords about this run - wanted 100k for the week. 6k in 35:32 (5:55/km) @ AHR 127. Felt OK, no undue soreness. Cool, stormy. [M]
Week 46 104k - Good week. Stromlo race was fun. Weight 73.5kg.
Mon
19 Nov
10.3 Speedygeese. Early warm-up with Geoff and Ruth, PH tracks then to lake; Yacht Club, easy. Another 3.6k of group warm-up and slow 40sec runs. 67:40 (6:34/km) @ AHR 118. Felt OK. Hot! [L]
Tue
20 Nov
7.4 Track, Calwell. 2.5k warm-up with Karen in 16:31. 4 x 45sec sprints with Kate, from shade trees - MHR 146. 5 x 317m in lane 6, 120m walk in 1:30, so, 1,585m in 6:52 (4:20/km). Ave MHR 146 (87%) recovering to 105. Frees. Felt OK. 2.5k warm-down with Kathy in 12:53! Warm (30C), humid, calm, stormy. [E]
Wed
21 Nov
9.1 5.10pm. Central Basin LBG clockwise from Civic with Ruth, easy in 55:35 (6:06/km) @ AHR 118 (71%), MHR 122. Felt good. A cool easterly blew up during the run which may explain the low HR for pace. A walk mid-run - saw the ginger rabbit again near Kings Ave bridge! Would not have wanted to be racing tonight - too windy. Will aim for 1:47 per lap tomorrow (44:35). Mild, windy, stormy. [E]
Thu
22 Nov
nil Race: Masters' 10,000m track.
Didn't get to race. The meeting was cancelled due to rain.
Fri
23 Nov
nil Worked late. Tired.
Sat
24 Nov
15.5 7.39am. Molonglo. Mt Ainslie loop anti-clockwise. A bit of drama as Strewth did a hammy (or something) after 12.5k. I left her with Barb and short-cut through Duntroon to get the car. I ended up running 15.5k in 93:32 (6:02/km) @ AHR 131, MHR 148. Quick last 3k @ 5:00/km. Felt OK. Mild, overcast, humid. [M]
Sun
25 Nov
16.2 8.36am. Innabaayna. 2.2k warm-up, Masters' H'cap 7k + 7k warm-down with Geoff in 95:08 (5:52/km) @ AHR 134 (81%), MHR 147. Felt good. Left hamstring niggle. Embarassingly won bronze. Warm, humid. [U]
Week 47 58k - Disappointed about the cancelled 10,000. Weight 74.0kg.
Mon
26 Nov
16.6 Speedygeese. Upper aerobic today. Early to Kingston/back, near lake - 8.6k in 44:57 (5:14/km) @ AHR 139 (84%), MHR 144. Felt like Ryan Hall finishing his Mammoth Lakes run on the way out (very windy). Session of 12 x 40secs, but ran extra to keep pace steady - 8k in 44:30 (5:34/km) @ AHR 135. Felt good. Mild, windy, light rain. [U]
Tue
27 Nov
16.1 Track, Calwell. 2.5k warm-up in 14:45. Lower aerobic 25 laps of lane 6 (10,925m) in 65:38 (6:00/km) @ AHR 125 (75%). 5-lap splits: 13:01, 13:08, 13:11, 13:09, 13:09. Uphill into the wind. Frees. Felt OK. Grass long. 200m easy. 2.5k warm-down in 14:56. Mild, windy. [L]
Wed
28 Nov
16.3 5.20pm. From PH to Lake BG, Comm Bridge then East Basin clockwise, finishing at NZ Embassy to avoid the hill to PH. Upper aerobic in 1:24:10 (5:10/km) @ AHR 144 (87%), MHR 148. HR drifted to 146 last 4k. Hard, but could have run further or faster. Felt good. A light easterly breeze at times. Warm. [U]
Thu
29 Nov
14 Track, Calwell. 2.5k warm-up in 14:41. Short version of Hadd fartlek (175m fast, 262m easy) for 20 laps of lane 6 (8,740m) in 47:46 (5:28/km) @ AHR 136 (82%). 5-lap splits: 11:58, 11:53, 11:53, 12:02. Ave MHR after fast bits 148, recovering to 132. Frees. Felt OK. 2.5k warm-down in 15:34. Mild, windy. [S]
Fri
30 Nov
10.2 Streets of Theodore and Calwell - didn't want to get too far from home. Got soaked by a storm; not the best as there was lightning about. 59:53 (5:52/km) @ AHR 126 (76%). Tired. Mild, wet. [L]
Sat
1 Dec
16.3 7.35am. Molonglo. Ainslie anti-clockwise in 1:35:01 (5:50/km) @ AHR 134 (81%), MHR 144. Had to run with the quick group (Chris, Brett, Nadine), so upper aerobic. Felt good, especially second half. Trail wet. Mild, humid. [U]
Sun
2 Dec
10.4 6pm. Stromlo Forest Park. Easy. 5.4k on dirt trails + 5k on the grass cross country track (2 laps) in 65:20 (6:17/km) @ AHR 125 (a bit high for the pace). Felt good. Warm, with a late cool change. [L]
Week 48 100k - A good training week. Weight 74.0kg. 367km last 4 weeks.


DateKms Comments
Mon
3 Dec
13.8 Speedygeese. Early warm-up with Geoff, east PH then past Yacht Club and back, 7.5k. A bit quick (5:40/km) @ AHR 135. 6 x 660m hill loops easy - 6.3k in 40:20 (6:24/km) @ AHR 127. Felt good. Mild, wet! [M]
Tue
4 Dec
12.5 Race: CCC Spring Series - Stromlo Forest Park cross country 5k. Quite amazed at this result! 56th in 20:54 (4:11/km) @ AHR 156, MHR 162. I was racing people I usually never see, including my old rival Jim W, who I passed with 1.5k to go. Lap splits: 10:30/10:24. Barefoot. Felt good! A course PB by 1:30. 5k warm-up with Geoff in 29:06 and 2.5k warm-down reverse in 14:32. Mild, windy (23°C, 35% humidity). [B]
Wed
5 Dec
10.1 6.30pm. Pines 10k in 61:20 (6:04/km) @ AHR 120 (72%). Low HR for pace. Tired from work but otherwise felt OK. Still somewhat stunned at how well I ran yesterday. I'll write about it. Mild, windy. [L]
Thu
6 Dec
15.4 Race: Masters' 10,000m track. 10th in 44:54.57 @ AHR 156, MHR 160. Splits: 4:26 4:17 4:22 4:29 4:34 (22:08) 4:33 4:35 4:37 4:39 4:23 (22:47). M50 PB, but not as good as Tuesday! Frees. Felt OK, but tired after a long work day. 4.1k warm-up with Geoff, 1.3k warm-down. Mild, humid, headwind home straight (21°C, 74% humidity). [B]
Fri
7 Dec
10.1 7.20pm. Pines 10k in 59:28 (5:53/km) @ AHR 125 (75%). Lower aerobic. No soreness from yesterday - a bit unusual. Felt OK. A 4-year-old girl raced me for 100m or so near the shops. Mild, humid. [L]
Sat
8 Dec
17.1 7.35am. Molonglo. Ainslie loop, plus Trent's grave diversion (I walked) in 1:39:42 (5:50/km) @ AHR 134 (81%), MHR 145. With Steve, Chris and Annette. Upper aerobic as nobody slower running. Felt good. Mild, humid. [U]
Sun
9 Dec
16 2pm. Rose Cottage 16 lower aerobic in 1:39:11 (6:12/km) @ AHR 126 (76%), MHR 135. Walked on hills when HR hit 130 (often), started running when it recovered to 120. Felt OK. Warm, windy. [L]
Week 49 95k - A great week! The 5k race was my best for many years :) Weight 74.0kg.
Mon
10 Dec
16.5 Speedygeese. Early warm-up with Geoff, east PH, past Yacht Club and back, 8.4k. Group warm-up; 6 x 660m hill loops east side - easy pace. 1:40:30 (6:06/km) @ AHR 129 (78%). Felt OK. Warm, breezy. [M]
Tue
11 Dec
10.1 7.20pm. After PH relays; ran 3k to past Yacht Club, return around Central Basin LBG clockwise in 60:15 (5:58/km) @ AHR 118 (71%), MHR 124 (Comm Bridge). Low HR for pace. Felt good. Cool, breezy. [L]
Wed
12 Dec
nil Tired. Worked 11 hours. Not happy to miss a day, but running would have been just for the numbers.
Thu
13 Dec
10.6 Race: Masters' 3000m track. 12th in 12:15.43 @ AHR 155, MHR 159. Splits: 4:00, 4:09, 4:06. Frees. With Geoff first km; passed by Burkie and Roger in last km. Best 3k since 2002 - a bit surprising as it followed a 10-hour day. Felt OK, although tired. 2.3k warm-up, 5.3k warm-down. Mild, headwind home straight (18°C, 54% humidity). [B]
Fri
14 Dec
6 5.40pm. First 3k out/back of Pines 10k in 35:28 (5:55/km) @ AHR 121 (73%). Didn't have time to run further. Felt OK. Slight niggle in the right hip and left hamstring. Warm. [L]
Sat
15 Dec
16.1 7.38am. Molonglo. Ainslie loop anti-clockwise, ending with a golf couse diversion short-cut. 1:34:55 (5:54/km) @ AHR 131 (79%), MHR 140. Chris, Brett, Nadine, Barbara and Steve (to saddle). Felt OK. Mild, humid. [M]
Sun
16 Dec
16 6.15pm. Rose Cottage 16 upper aerobic in 1:28:35 (5:32/km) @ AHR 139 (84%), MHR 145. Felt good - kms varied from 5:02 (down) to 6:13 (up). Trail soft from earlier rain. Under leaden skies. Mild, breezy. [U]
Week 50 75k - OK considering tiredness from work. A good 3000m. Weight 73.5kg.
Mon
17 Dec
nil Speedygeese group dinner at the Banana Leaf, Civic.
Tue
18 Dec
9 Track, Calwell. 2.5k warm-up in 15:29. First non-Hadd session. 12 x 300m (lane 6) in 2 sets. 1:24 walk/jog recov, 8 mins between sets. 68.9 66.5 68.2 68.7 67.5 66.4 / 65.4 65.8 65.2 65.6 66.4 66.0. Ave 66.7 (3:42/km). Ave MHR 156, recovering to 118. Frees. Felt good, but no speed in legs. 2.5k warm-down with Kathy in 12:24! Mild. [B]
Wed
19 Dec
nil Worked 11 hours. Too knackered to run.
Thu
20 Dec
15.9 Track, Calwell. 2.5k warm-up with Karen; 16:30 @ AHR 118. Upper aerobic 25 laps of lane 6 (10,925m) in 58:02 (5:19/km) @ AHR 138 (83%), MHR 142. 5-lap splits: 11:21, 11:41, 11:40, 11:40, 11:40. Frees. Felt good. Amazing splits! 2.5k warm-down - Kathy, Tom, Karen in 16:15. Ben and Al back for the holidays. Mild, humid. [U]
Fri
21 Dec
nil Another bad work day. Hoped to get in a short run, but no time before meeting Jim Guy Tucker at the Hyperdome. Asian dinner at the food court, coffee, home, sleep...
Sat
22 Dec
20 7.39am Molonglo. East Basin anti-clockwise including a 'diversion' near Kingston Foreshore; 10k in 59:20 (5:56/km) @ AHR 128 (77%). Chris, Maryann, Cathy, Graham & Stuart. Same again by myself upper aerobic in 51:48 (5:11/km) @ AHR 146 (88%), MHR 151. Felt good. 17°C, 90% humidity, 37kph winds. Mild, rainy, windy. [M] [U]
Sun
23 Dec
16 5.30pm. Rose Cottage 16 lower aerobic in 1:36:09 (6:01/km) @ AHR 125 (75%), MHR 135. Good pace/HR. Felt OK - kms from 5:07 (down) to 7:08 (up). Walked when HR hit 130 (lots). Mild, dark clouds, windy. [L]
Week 51 61k - A couple of OK runs salvaged an ordinary week. Weight 74.0kg.
Mon
24 Dec
nil After work, drove to Wagga Wagga for Christmas; arriving 8pm.
Tue
25 Dec
5.2 6.25pm. From Mum's to Lake Albert, west side track, finishing just before Apex Park in 27:25 (5:16/km) @ AHR 136, MHR 147. First 2k good, then felt bad! Had planned 14-16km. Too soon after Christmas lunch and afternoon tea. Ground to a halt and walked 5k home. Warm, calm. [U]
Wed
26 Dec
16.3 7.15pm. Stopped at Parly House on the drive home from Wagga. PH to Rec Place, Lake BG; Comm Bridge; East Basin clockwise, finishing near Chinese Embassy in 1:23:11 (5:06/km) @ AHR 142 (86%), MHR 146. Felt good. Lower HR and faster pace than a similar course on 28 November. Mild, calm. [U]
Thu
27 Dec
9 Track, Calwell. 2.5k warm-up in 15:50. Lower aerobic 15 laps of lane 6 (6,555m) in 40:45 (6:13/km) @ AHR 121 (73%). Frees. 5-lap splits: 13:26, 13:53, 13:26. Felt OK. Stopped early; thunder storm. RS 752. Windy. [L]
Fri
28 Dec
16 6pm. Rose Cottage 16 lower aerobic in 1:37:18 (6:05/km) @ AHR 127 (77%), MHR 136. Felt OK, although tired. Kms varied from 5:20 (down) to 6:59 (up). Warm; 27° C. [L]
Sat
29 Dec
10

6
9am. Stromlo Forest Park. Intervals with Geoff, Katie & Ken. 2.5k warm-up in 15:25 @ AHR 122. 3 x 1000m (small lap), 1k jog recoveries in 7:15 (AHR 137). 3:54, 4:01, 3:55 - AHR, MHRs: 153, 161 / 157, 164 / 153, 164. First two Frees, last barefoot. Felt good, although no initial speed. 2.5k reverse warm-down in 16:00. Warm, 24°C, calm. [B]
5pm. Sydney. Loop - Sirius Cove, Taylors Bay, Bradleys Head in 37:13 (6:12/km). Easy with Steve L and Bruce; last part a great bush track with harbour views. Finished with a refreshing swim in MacCallum Pool. Warm. [L]
Sun
30 Dec
15.9

9.4
7.30am. Sydney. With Steve L from Milsons Point - Harbour Bridge, Opera House, Mrs Macquarie's Chair, Hyde Park in 1:29:06 (5:36/km) @ AHR 137 (83%), MHR 147. A bonza morning! Great run, but a bit quick. Warm. [U]
4pm. Sydney. Pennant Hills Park. With Bruce, Ivan, Richard, Anne Forbes & Ian Graves. Bush run down to, and over the river, up to the Freeway and back in 57:48 (6:09/km) @ AHR 133 (80%), MHR 144. Quick at times. Walked steep hills on the way back. Tired! Warm. [U]
Week 52 88k - A good week to finish 2007. Weight 73.5kg. 319km last 4 weeks.


Goals: In terms of numbers, only one goal achieved: Six Foot Track in 6 hours 30 minutes (6:24:55). 1500 metres - didn't race one. 3000 metres - 12:15.43 (over by 36 seconds). 5000 metres - 21:45.27 (over by 60 seconds). 10k road - 45:55 (over by 2:22). Gold Coast Half - 1:45:11 (over by 9:42). Nail Can Hill Run - 59:17 (over by 3:17). City to Surf - 69:37 (over by 7:37).
In abstract terms, one goal was achieved which I didn't think possible at the beginning of the year. In December I finished ahead of my long-time rival, Jim W (and other formerly "unbeatable" runners) in a race at Stromlo Forest Park.

Races: 28 races, although most of the cross country club events were at tempo pace. My best race by far was the 5k cross country event at Stromlo Forest Park on 4 December in 20:54. Other pleasing results:
13 December - 3000m in 12:15.43 showed that sub-12 is possible. 7 October - Melbourne Half Marathon in 1:40:48 showed that Hadd-training is working. 6 December - 10,000m in 44:54.57 was my best for two years.

Numbers: I ran 4,123 kilometres, an average of 79.3 per week. The biggest 4-week period was August/September with 417km, and smallest April/May with 222km. There were 51 days when I didn't run. Heart-rate percentages are based on my maximum of 166/min.

Other words: In June I decided to follow Hadd-training for 12 months after reading once again his Approach to Distance Training document. The outcome so far is promising in terms of race results, with one race in particular (the 5k at Stromlo on December 4) standing out. In 6 months' time I hope to draw some conclusions about Hadd-training. My 2008 training diary.