Ewen's Running Diary - 2008

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

This page is my running diary for 2008. 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 goal for 2008 - Run 3000 metres on the track in 11:07.

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


DateKms Comments
Mon
31 Dec
16.3 5.40pm. Stopped at Parly House on the drive home from Sydney. PH to Rec Place, Lake BG; Comm Bridge; East Basin clockwise, finishing near Chinese Embassy in 1:40:14 (6:09/km) @ AHR 127 (77%), MHR 134. Felt OK. Hard to keep HR down due to the warm weather. Hot, 29°C; breezy. [L]
Tue
1 Jan
10.1 8.15pm. Pines 10k upper aerobic in 52:54 (5:14/km) @ AHR 138 (83%), MHR 145. Frees. Felt OK. Ran 'hard' so thought it might have been faster. Late start to miss heat. RS 730. Warm, 27°C; calm. [U]
Wed
2 Jan
12 8pm. Rose Cottage 12 (6k out, of 8k, so a similar ascent - turn just past tunnel) in 1:15:05 (6:15/km) @ AHR 120 (72%), MHR 129. Felt OK, although tired. Low HR for the pace. Mild, 24°C; breezy. [L]
Thu
3 Jan
10.6 Race: Interclub/Masters' 1500m - Ran heat 3 in 6:06.10. Terrible. I really didn't think I'd run this slowly. Disappointed. Conditions OK; a front straight headwind. With Paul, Michael for two laps, then went ahead, but not by much. 1.5k warm-up (not enough). 6k warm-down with Geoff - Fern Hill Park in 34:04 (5:41/km) @ AHR 127. Race-walked 4-lap spiral h'cap - 1,644m in 9:46 (5:56/km) @ AHR 138, MHR 151. Mild, windy. [B]
Fri
4 Jan
16 7.45pm. Rose Cottage 16 lower aerobic in 1:37:41 (6:06/km) @ AHR 120 (72%), MHR 129. After 2k, felt good. Low HR for pace; coolness helped. Kms from 5:29 (down) to 6:51. RS 733. Mild, 19°C; breezy. [L]
Sat
5 Jan
12.7

8
9am. Stromlo Forest Park. Intervals with Geoff, Katie & Ken. 2.5k warm-up in 15:37 @ AHR 119. 3 x 1000m (small lap), 1k jog recoveries in 7:55 (AHR 129). 3:58, 4:03, 4:04 - AHR, MHRs: 149, 157 / 152, 160 / 151, 160. Frees. Felt OK. Slower than 29 December, but felt much easier. Could have run the middle of each km a bit harder. 5k warm-down with Geoff in 29:40. Mild, 20°C; breezy. [B]
7.20pm. Tharwa Dr Bridge in 50:33 (6:19/km) @ AHR 117 (70%), MHR 125. Felt OK. Mild, 23°C. [L]
Sun
6 Jan
16 7.30pm. Rose Cottage 16 in 1:35:33 (5:58/km) @ AHR 128 (77%), MHR 137. Felt tired. A bit of a grey run due to the heat, although a fresh easterly helped somewhat. Hot, 28°C; windy. [M]
Week 01 102k - Good week, but a bad 1500 metre race. Weight 73.5kg.
Mon
7 Jan
14 Speedygeese. Early 6.5k warm-up with Geoff; PH and to the lake. 2 sets of 6 x '200m', 80m recovery jog. Ran 4 of last set quick, rest easy. 88:12 (6:18/km) @ AHR 126. Felt rusty. Hot, 32°C; breezy. [L]
Tue
8 Jan
7.5 Track, Calwell. 'Speed' intervals. 2.5k warm-up with Karen in 16:45 @ AHR 114. Two sets 5 x 200m, 150m walk recov in 2 mins. 43.7, 42.8, 43.1, 42.2, 41.4 / 41.6, 39.8, 38.6, 38.9, 38.4. AHR 122, MHR 155. Frees. Last 3 'flat out', so speed rather modest. Felt OK. 2.5k warm-down in 16:05. Hot, 30°C; windy. [B]
Wed
9 Jan
8 7.30pm. Tharwa Dr Bridge in 48:27 (6:03/km) @ AHR 120 (72%), MHR 131. Felt OK, but would have liked to have felt better. RS 727. Warm, 24°C; breezy. [L]
Thu
10 Jan
14.7 Race: ACT 10,000m Championships. 13th in 45:51.74 @ AHR 150 (90%), MHR 158. Low HR. Splits: 4:27 4:28 4:30 4:38 4:38 (22:41) 4:38 4:41 4:42 4:44 4:25 (23:10). Frees. Felt good. Knew beforehand that heat would slow times. Company of CJ for 5k, then lost concentration. Won by Dean Cavuoto, 32:44, and Kathy Southgate, 39:51. 1.7k warm-up, 3k warm-down. RS 688. Hot, 30°C; 34% Hum (at 8.30pm), calm. [B]
Fri
11 Jan
8 8pm. Tharwa Dr Bridge easy in 47:04 (5:53/km) @ AHR 123 (74%), MHR 130. Felt good. No soreness following yesterday's race. RS 724. Hot, calm. [L]
Sat
12 Jan
10

12
9am. Stromlo Forest Park. Intervals with Geoff, Mick H, Amanda & Strewth. 2.5k warm-up in 15:45. 3 x 1000m (small lap), 1k jog recoveries in 8:05 (AHR 134). 4:01, 4:05, 4:01 - AHR, MHRs: 152, 160 / 152, 160 / 153, 162. Frees. Felt OK. A little in reserve. 2.5k warm-down, reverse in 16:00. Warm, 25°C; calm. [B]
6.40pm. Rose Cottage 12 - 1:13:09 (6:06/km) @ AHR 123, MHR 134. Felt OK. Warm, 27°C; humid. [L]
Sun
13 Jan
12 7.30pm. Rose Cottage 12 upper aerobic in 1:06:48 (5:34/km) @ AHR 133 (80%), MHR 144. Felt OK. Thought about doing 16, but glad I didn't as this was hard enough. Hot, 29°C; calm. [U]
Week 02 86k - Good week. 10,000m race was OK. Weight 73.5kg.
Mon
14 Jan
14.8 Speedygeese. Early 7.5k with Geoff, Ruth, Emma & Bruce to Yarralumla Beach; back 'cross country'. Diagonal relays with Bruce 'striding out'. Warm-down - LBG, back. Total of 94:50 (6:24/km) @ AHR 118. Felt OK. Mild, 20°C. [L]
Tue
15 Jan
6.4 Track, Calwell. 'Speed' intervals. 2.5k warm-up with Karen in 16:28. Drills. 4 x 100m with Karen, ave 21.6. 3 x 200m in 39.9, 38.9, 37.6! MHR 151. 1 x 200m with Karen in 42.2. Felt smoother than last week; less desperate. Frees. 2.5k warm-down in 17:30 @ AHR 114. Hot, 33°C; breezy. [B]
Wed
16 Jan
nil After work I was feeling particularly tired, so decided to have a rest day (first for the year). Easily done when there's no weekly mileage goal.
Thu
17 Jan
9.5 Race: Masters' 1500m in 5:51.01. Better. Placed 4th in 2nd heat (won by Geoff in 5:24). Splits: 90.7, 96.3, 97.1, 66.6. AHR 148, MHR 161. Felt OK - breathing good. Lack of basic speed the main problem. Frees. 2k warm-up. 3.9k warm-down. Race-walked 5-lap spiral - 2,074m in 12:21 (5:57/km). Mild, 19°C; breezy. [B]
Fri
18 Jan
8 8pm. Tharwa Dr Bridge in 43:21 (5:25/km) @ AHR 130 (78%), MHR 137. Felt OK. Comfortable pace. Light rain - sought grass verge on muddy bits for traction. RS 704. Mild, 16°C; wet. [M]
Sat
19 Jan
11.2 4.20pm. With Bruce: Elec sub-station, bush single-track, Conder shops, back around Mt Tugg - 71:05 (6:21/km) @ AHR 124, MHR 141. Easy run, some walking on hills. Felt good. Raining lightly. Mild, 17°C; wet. [L]
Sun
20 Jan
12.2 6.30pm. Track, Calwell. 'Speed' intervals. 9km warm-up (6 out, 3 back - Rose Cottage) in 54:58 (6:06/km) @ AHR 122 (73%), MHR 132. Strides. 10 x 100m in 3:10.7 (19.1 average), 50m walk recovery in 55 seconds. Frees. Felt OK. Would like this speed without 'sprinting'. 2km warm-down in 13:20. Mild, humid. [B]
Week 03 62k - OK week and 1500m race. Weight 74.0kg.
Mon
21 Jan
15.3 Speedygeese. Early 7.5k with Geoff - Red Hill, PH lower bush track. Short relays - easy. With Jodie, Rachelle, Kathy. Warm-down - lower bush track. 1:34:06 (6:09/km) @ AHR 128 (77%), MHR 143. Mild, 17°C; humid. [L]
Tue
22 Jan
7.3 Track, Calwell. 'Speed' intervals. 2.5k warm-up with Karen in 16:56. Strides. 10 x 200m, walk back 2mins recovery - 41.5, 40.7, 40.5, 41.0, 40.5, 40.7, 40.6, 41.0, 39.1, 38.7. MHR 154, Recov about 102. Frees. Ran with better form, rather than flat out. 2.5k warm-down with Kathy in 13:03. Mild, breezy (tailwind last 100m). [B]
Wed
23 Jan
8 7.30pm. Tharwa Dr Bridge upper aerobic in 41:07 (5:08/km) @ AHR 139 (84%), MHR 152. Felt good. Form felt good. Could have run longer or faster. RS 714. Mild, 21°C; humid, 45%. [U]
Thu
24 Jan
8.3 Track, Calwell. 'Speed' intervals. 2.5k home to track in 14:13. Strides. 3 x 150m in 30.3, 31.3, 29.0; then 5 x 200m (walk back recovery 1:50) in 40.6, 39.7, 39.5, 39.3, 39.2. MHR 153. Cut session short - not feeling recovered from Tuesday. Short warm-down with group, then home (4.1k). Warm, 26°C; breezy. [B]
Fri
25 Jan
12 8pm. Rose Cottage 12 in 1:08:50 (5:44/km) @ AHR 127 (77%), MHR 143. Didn't worry about upper HR (ran hills). Felt good for 10k then eased the pace; niggle in outer lower right calf. Mild, 20°C; breezy. [M]
Sat
26 Jan
8 11.50am. Tharwa Dr Bridge in 44:36 (5:35/km) @ AHR 135 (81%), MHR 151. Slept in (9 hours). Didn't feel great - glad I didn't try intervals. Niggles OK. RS 753. Warm, 25°C; sunny. [U]
Sun
27 Jan
8.6

6.5
9am. Masters' Handicap easy in 35:43 (5:57/km) @ AHR 126 (76%), MHR 137. Felt OK. Legs feeling better. 1k warm-up, 1.6k warm-down with Geoff and Rachelle. Warm, 20°C; humid, 71%. [L]
7pm. Stromlo Forest Park. Intervals. 2.5k warm-up in 15:05. 1000m in 4:01 (1k recovery in 7:10) + 500m in 1:51 (500m recovery in 3:50) + 300m in 60.7 (700m warm-down in 4:34). AHR, MHR for fast bits: 149, 157 / 150, 158 / 145, 159. Frees. Felt good. Warm, 28°C; breezy. [B]
Week 04 74k - Fast intervals feeling better. Weight 73.0kg. 324km last 4 weeks.


DateKms Comments
Mon
28 Jan
16.2 Speedygeese. Early 7k with Geoff anti-clockwise Central Basin. Easy group run, Emma's bush track to Yarralumla Beach; back via bike path. 1:39:45 (6:09/km) @ AHR 126 (76%) MHR 138. Felt OK. Hot, 32°C; breezy. [L]
Tue
29 Jan
14 Race: CCC Summer Series - Stromlo Forest Park CC 5k. Didn't like the idea of racing in the heat, so ran as a tempo run in 23:39 (4:44/km) @ AHR 150 (90%), MHR 157. Splits: 11:36, 12:03. Frees. Felt good. 2.5k warm-up in 14:37, 2.5k warm-down plus easy running with Geoff, Ruth, Jeni and Rachelle. Hot, 33°C; breezy. [U]
Wed
30 Jan
8 7.30pm. Tharwa Dr Bridge in 44:08 (5:31/km) @ AHR 128 (77%), MHR 144. Felt OK. Started easy; ran faster trying (unsuccessfully) to beat an electrical storm. RS 706. Mild, 22°C; humid, 60%. [M]
Thu
31 Jan
6 Track, Calwell. 'Speed' intervals. 2.5k warm-up in 15:35. Strides. 3 x 200m, full recovery (3 minutes) - 37.8, 36.8, 36.9. Frees. Reasonable speed at last. Felt OK. Could have done more, but wanted some freshness for Saturday. 2.5k warm-down with Kathy in 12:48 (5:07/km) @ AHR 132. Warm, 27°C; calm. [B]
Fri
1 Feb
nil Rest day (2nd for the year). Hopefully this will help me to feel fresh for tomorrow night's 5000.
Sat
2 Feb
11 Race: ACT 5000m Championships. 16th in 21:29.58 (4:18/km) @ AHR 154 (93%), MHR 160. An M50 PB, but would have liked 30 seconds faster. Alone the whole race, with another old bloke about 40 metres ahead. Splits: 4:05, 4:11, 4:23 (12:39), 4:32, 4:19. Frees. Felt OK. Probably a little warm and humid. Slight headwind home straight. 3k warm-up @ AHR 132, 3k warm-down @ AHR 112. RS 662. Warm, 24°C; humid, 58%. [B]
Sun
3 Feb
12 7pm. Rose Cottage 12 upper aerobic in 1:06:58 (5:35/km) @ AHR 134 (81%), MHR 144. Felt good. The 2k uphill was about HR 140. Kms varied between 6:08 (up) and 4:57. Mild, 23°C; humid, 61%. [U]
Week 05 67k - 5000m a bit ordinary - need it to be faster. Weight 73.0kg.
Mon
4 Feb
15.5 Speedygeese. Early 7.7k alone to YMCA Yacht Club and back + group session easy in 1:37:48 (6:19/km) @ AHR 120 (72%), MHR 131. Legs really needed an easy run! Mild, 21°C; humid, 75%. [L]
Tue
5 Feb
7.7 Track, Calwell. 'Pace' intervals. 2.5k warm-up with Kathy in 12:08! @ AHR 140. Ran 200s at 1500m race-pace with 130m jog back recoveries in 63secs. 8 x 200m in 44.3 average (5:32 1500m pace) - AHR 143, MHR 158. Frees. Felt OK. 2.5k warm-down in 13:04. Mild, 21°C; breezy; humid, 71%. [B]
Wed
6 Feb
8 7.20pm. Tharwa Dr Bridge in 42:31 (5:19/km) @ AHR 130 (78%), MHR 146. Felt OK. Good tempo. Moderate HR for pace. I'd like around 12 minutes in the 3k tomorrow. RS 691. Mild, 21°C; calm. [M]
Thu
7 Feb
12 Race: Masters' 3000m. 10th in 12:16.07 (4:05/km) @ AHR 156 (94%), MHR 164. Felt OK. With Katie for 1k, then dropped; she ran 12:11.79. Splits: 3:59, 4:09, 4:08. Frees. 2.5k warm-up (6:10/km) @ AHR 125. Not enough time - only 2 'strides'. 6.2k warm-down with Geoff (5:51/km) @ AHR 126. Mild, 19°C; humid, 80%. [B]
Fri
8 Feb
8 7.45pm. Tharwa Dr Bridge in 41:11 (5:09/km) @ AHR 135 (81%), MHR 143. Felt good. Tried to keep MHR under 140. Splits show down/up, down/up course: 5:18, 4:50, 5:05, 5:19, 4:52, 5:06, 5:28, 5:13. Wish I'd felt this good yesterday! Standing HR low (60ish) before starting. RS 695. Mild, 15°C; breezy. [U]
Sat
9 Feb
16 5.20pm. Rose Cottage 16 upper aerobic in 1:26:01 (5:23/km) @ AHR 140 (84%), MHR 149. Best time on this course. Felt OK - kms varied from 6:14 (up) to 4:52 (down). RS 753. Mild, 19°C; fresh easterly breeze. [U]
Sun
10 Feb
8 7.40pm. Intervals. After chatting to Plu. Tharwa Dr Bridge course. 2 x 2000m, 1k recovery in 6:24 @ AHR 136. 2000, AHR, MHR: 8:49 (147, 158), 8:46 (151, 157). Frees. 42:48 for 8k. Felt OK. Mild, 17°C; breezy. [B]
Week 06 75k - A fairly good week, although 3000m race a tad slow. Weight 73.0kg.
Mon
11 Feb
15 Speedygeese. Early 7k with Geoff near PH. Relays 330m loop west side - with Rachelle, strode out easy bits of last three. 1:35:55 (6:24/km) @ AHR 123 (74%) MHR 154. Felt OK. Warm, 24°C. [L]
Tue
12 Feb
6.7 Track, Calwell. 'Speed' intervals. 2.5k warm-up in 13:51. Drills, strides. 2 sets 5 x 150m, 40sec stand recovery - 31.6, 31.3, 31.4, 31.1, 30.7 / 30.9, 30.1, 30.6, 30.4, 30.3. MHR 151. Frees. Form felt OK despite feeling tired. 2.5k warm-down in 15:45. Warm, 21°C; humid, 70%. [B]
Wed
13 Feb
8 8.15pm. Tharwa Dr Bridge in 41:07 (5:08/km) @ AHR 135 (81%), MHR 145. Felt good. A fresh easterly slowed progress on the uphill bits. RS 694. Mild, 15°C; humid, 74%, breezy. [U]
Thu
14 Feb
6 4.30pm. From AIS with Speedygeoff - bike path around stadium, then laps outside of track in 33:06 (5:31/km) @ AHR 127. Took 20 minutes to start feeling smooth. Warm, 23°C; sunny. [M]
Fri
15 Feb
12 Stromlo. SCT Golden Mile. 2 x 1 mile races - 13 minutes recovery. First 6:48 @ AHR 147, MHR 161. Second 6:52 @ AHR 145, MHR 157. Frees. A late decision to do this rather than sprints after. Felt blah. Tired. 2.6k warm-up, 6k warm-down, grass track in 36:49 (6:08/km) @ AHR 120 (72%). Warm, 24°C; sunny. [B]
Sat
16 Feb
nil I wasn't feeling fired up to race 3000m (or 5000) this afternoon. Tired and a few foot niggles. An invite from Joy and Mal to see Juno at 4.30 was a better offer. Weather was perfect.
Sun
17 Feb
8.3 1pm. Track, Calwell. 'Speed' intervals. 2.5k warm-up to track 14:09. Drills, strides. 10 x 200m, with walk recovery 100m in 1:12 - 41.8, 41.6, 40.0, 40.7, 39.0, 39.9, 40.6, 40.1, 38.7, 38.0 (Average 40.0). Recov HRs 124-130, MHRs 154-160. Frees. Form felt good, but turnover still slow. 2.5k warm-down home in 15:55 @ AHR 136, a high HR for pace. Mild, 21°C; sunny, calm. [B]
Week 07 56k - Regaining speed is taking longer than I'd like. Weight 73.0kg.
Mon
18 Feb
16.7 Speedygeese. Early 8k with Geoff and Jeni around Central Basin. Ran group session easy at the back. 1:43:40 (6:12/km) @ AHR 122 (73%). Felt OK leg/niggle wise, but very tired. Warm, 24°C. [L]
Tue
19 Feb
6.9 Track, Calwell. 'Speed' intervals. 2.5k warm-up, 15:20. Strides. 10 x 150m in two sets; full recovery (120m slow walk in 2:05), 8 mins between sets. 27.7, 27.3, 26.9, 27.1, 26.6 / 27.3, 27.4, 27.0, 27.3, 27.5 (Average 27.2). Recov HRs 101-107, MHRs 147-151. Frees. Some speed at last! Felt good. Mike said my form/speed was good. Happy with this. 2.5k warm-down in 15:19. Warm, 26°C; calm. [B]
Wed
20 Feb
16 5.25pm. From Civic with Ruth - clockwise around East Basin Wetlands and Central Basin LBG. Lower aerobic in 1:42:10 (6:23/km) @ AHR 119 (72%). Felt OK. Warm, 27°C; humid, calm. [L]
Thu
21 Feb
8 5.30pm. Used Tharwa Dr Bridge course to run 1 x 2000m (4k to 6k) in 8:53 @ AHR 146, MHR 158. Asics. Bad - slow. Lucky I wasn't racing tonight. Felt tired. Pressure at work this week not helping the running. Total for 8k, 46:23 (5:48/km) @ AHR 129. Mild, 18°C; humid, 92%. [B]
Fri
22 Feb
12 7.30pm. Rose Cottage 12 in 1:08:03 (5:40/km) @ AHR 127 (77%), MHR 138. Felt annoyingly good; easy. Would like to feel like this in a race. Gift run - almost had a rest day. Mild, 23°C; humid, breezy. [M]
Sat
23 Feb
10.2 7.30pm. Tharwa Dr Bridge in 47:46 (5:58/km) @ AHR 122 (73%), MHR 132. Felt OK. Also, warm up with Liam at Interclub, 2.2k in 12:15 - I decided not to race 1500m. RS 728. Mild, 19°C; breezy. [L]
Sun
24 Feb
10

6
Race: Masters' Nth Curtin 3k handicap. Started in group 39 with Katie and Griffin. 12:27 (4:09/km) @ AHR 152 (92%), MHR 163 (98%). Felt good. Frees. Started fast, with Katie for 500m, then lost it a bit. Splits: 3:59, 4:05, 4:23. A last minute decision to race, so fairly happy with this. 2k warm-up in 12:30, 5k warm-down, some with Geoff, Jeni and Rachelle in 30:50. Mild, 16°C; breezy. [B]
7.20pm. Out/back to netball courts easy in 36:36 (6:06/km) @ AHR 117 (70%), MHR 123. [L]
Week 08 86k - Happy with Tuesday's speed. Weight 73.0kg. 284km last 4 weeks.


DateKms Comments
Mon
25 Feb
17.8 Speedygeese. Early 7.8k with Geoff to lake; Kingston foreshore. Group session 'squares' on grass behind old Parly H easy. 1:48:24 (6:05/km) @ AHR 125 (75%), MHR 136. Felt OK. Warm, 25°C; calm. [L]
Tue
26 Feb
6.5 Track, Calwell. Ran to track, 2k easy (didn't feel great). Watched others; chatted to Mike and Chris. Ran with Kathy on her warm-down, 2.5k in 12:36 (5:02/km), felt good. Ran home. Frees. Total 36:50 (5:40/km) @ AHR 121 (73%), MHR 144. Tomorrow - rest, or easy - want to run well Thursday. Warm, 27°C; calm. [L]
Wed
27 Feb
4 7pm. Out/back first 2k of Rose Cottage; easy including 5 x 80m strides, in 24:00 (6:00/km) @ AHR 119 (72%), MHR 140. Didn't feel that great. Tired, sluggish. Mild, 20°C; calm. [L]
Thu
28 Feb
11.5 Race: Masters' 3000m. 7th in 11:58.44 @ AHR 153 (92%), MHR 159. Frees. An M50 PB. Best for 5 years. Happy! Splits: 3:55, 4:00, 4:03 - (147/153, 155/157, 157/159). Felt good. First 200m in 44, last 43. 5k warm-up in 30:10. 8-lap spiral race-walk - 3,412m in 20:40 (6:03/km). Mild, 16°C; light breeze. [B]
Fri
29 Feb
8 6.45pm. Tharwa Dr Bridge lower aerobic in 47:20 (5:55/km) @ AHR 121 (73%), MHR 129. Felt good at first, then tired. Standing HR low, 65, before starting. RS 716. Cool, 15°C; windy. [L]
Sat
1 Mar
16 5.15pm. Rose Cottage 16 upper aerobic in 1:27:16 (5:27/km) @ AHR 136 (82%), MHR 146 (88%). Pushing a bit to get HR up. Last 3k hard. Kms from 6:03 (up) to 4:58 (down). RS 742. Mild, 20°C; breezy. [U]
Sun
2 Mar
6 10am. Track, Calwell. 'Speed' intervals. 2.5k to track, 13:41 @ AHR 120. Strides. 5 x 150m; full recovery (120m walk in 1:55). 28.8, 28.2, 26.8, 26.5, 25.7 (Average 27.2). Recov HR 101-105, MHR 153. Frees. 2.5k home, 15:33 @ AHR 128. Felt good. Last 150 close to flat out. Mild, 17°C; slight head-wind. [B]
Week 09 70k - Very happy with the 3k race. A good week! Weight 73.0kg.
Mon
3 Mar
18.7 Speedygeese. Early 8k with Geoff around Central Basin. Group session 40/80 on grass behind old Parly H easy. 1:53:27 (6:04/km) @ AHR 126 (76%), MHR 140. Felt OK, but tired. Warm, 26°C; calm. [L]
Tue
4 Mar
7 Track, Calwell. 'Speed' intervals. 2.5k warm-up - Karen, 16:41. Strides. 5 x 250m; 150m walk/jog recov in 1:50. 49.2, 49.0, 49.2, 48.5, 48.1 (48.8 ave). Form felt good - about 800m pace. MHR 156, recov 100-105. Frees. Drills after. 2.5k warm-down - Karen, Kathy (slow for once), 16:05 @ AHR 121. Mild, 24°C; calm. [M]
Wed
5 Mar
15 5.25pm. With Ruth from Civic to Molonglo River bridge and back in 93:00 (6:12/km) @ AHR 120 (72%), MHR 128. Felt OK. Many people out enjoying the autumn weather. Mild, 23°C; breezy. [L]
Thu
6 Mar
nil First of 2 days off prior to Saturday's Six Foot Track. No long training runs this time, but I want to somehow get from the Explorers' Tree to Jenolan Caves in less than 7 hours. If successful, it'll be number 5.
Fri
7 Mar
nil Rest day. Travelled to Leura with John, Diana and Roger. Good accommodation. Bruce arrived; went to the Explorers' Tree - walked a little way down the steps. Take-away Chinese for dinner + Tassie/SA Beer.
Sat
8 Mar
45 Race: Six Foot Track. 469th in 5:41:07 (7:35/km). PB by 37 mins. Surprising - no training runs over 20k since the Melbourne Half last October. Felt good. Not too much walking along Black Range and after Caves Road. A bit slow down the last hill - sore quads. Great weather. Splits: Nellies (1.7k) 19:25, Megalong Valley Rd (8.1k) 52:14, Pinnacle Hill (10k) 1:03:07, Cox's River (15.5k) 1:39:40, Mini-Mini summit (20k) 2:25:24, Pluviometer (26k) 3:22:28, Caves Rd (37.9k) 4:49:42. Cool to mild, overcast, humid early. Katoomba - 11 to 17°C. [B]
Sun
9 Mar
nil A lovely morning. Quads a bit sore! A short walk. Breakfast. Early stop for coffee at the Schwarz Bakery in Wentworth Falls. Lunch at Gilbert's in Mittagong. An afternoon cuppa with Diana and John.
Week 10 86k -Six Foot a total surprise. Weight 74.0kg.
Mon
10 Mar
nil Easy walk from home (flat), wasn't that easy. Quads very sore! 2.9k in 35:50. Hot, 32°C; still, sunny.
Tue
11 Mar
nil Quads still sore. Walking up or down steps (or even slopes) is painful. Thursday night's 5000m race is looking doubtful. Very busy at work. Hot, stormy.
Wed
12 Mar
nil Quads still sore! Some improvement, but not enough to race tomorrow. A pretty silly idea in the first place; to race so soon after Six Foot. Hot, windy at times.
Thu
13 Mar
4 7.30pm. Out/back first 2k of Rose Cottage in 26:23 (6:36/km) @ AHR 117, MHR 126. Didn't enjoy it - quads hurt the whole way. Maybe this run will help recovery, but I'm not sure. Warm, 26°C; calm. [L]
Fri
14 Mar
nil Walked about 3k on the trails behind home; under a half Moon. Legs much better, but not perfect. Could finally squat without quad pain today, and walking the up and down slopes was pain-free. Warm.
Sat
15 Mar
4 5.40pm. Out/back first 2k of Rose Cottage in 23:55 (5:59/km) @ AHR 131 (79%), MHR 147. Much better - minimal discomfort. A slight soreness in the right quad. HR high - some of it due to chatting to Plu on the phone in the second half of the run. Hot, 33°C; windy. [M]
Sun
16 Mar
8 7.20pm. Tharwa Dr Bridge in 45:29 (5:41/km) @ AHR 136 (82%), MHR 147. Finally, the legs felt close to normal. Steady run. HR high for pace. RS 773. Felt OK. Warm, 26°C; humid, calm. [U]
Week 11 16k - Recovery from Six Foot has been slow. Weight 74.5kg.
Mon
17 Mar
12.8 Speedygeese. Early 6k with Geoff - Central Basin, Telopea Park. Group - 40/80s on grass behind old Parly H easy. 1:18:33 (6:08/km) @ AHR 128 (77%), MHR 144. Felt OK. Hot, 29°C; calm. [M]
Tue
18 Mar
7.3 Track, Calwell. Ran to the track - 2.5k in 14:52. Arrived late (worked 10 hours). Tired. Strides, then 4 x 80m fast. Didn't feel great - the legs aren't ready to run hard just yet. Chatted to Steve, who ran a fast 20 laps in lane five. 2.5k warm-down with Kathy, Karen in 15:10. Although extremely difficult for her, Kathy managed to run this slowly! 2k home in 11:42. Hot, 28°C; breezy. [L]
Wed
19 Mar
16 5.20pm. From Civic with Ruth - LBG bikepath to 400m past Molonglo River bridge (8k). Lower aerobic in 1:38:00 (6:07/km) @ AHR 124 (75%), MHR 133. Felt good; legs OK. Perfect afternoon - Warm, 24°C; calm. [L]
Thu
20 Mar
nil I felt I needed a rest from running, after another long day at work. Tired.
Fri
21 Mar
nil Rode the GSX to Wagga for Easter.
Sat
22 Mar
10 3.40pm. Wagga. Clockwise around Lake Albert - upper aerobic in 55:48 (5:35/km) @ AHR 142 (86%), MHR 151. Felt OK, although I've lost fitness; HR high for this km pace. Warm, breezy. [U]
Sun
23 Mar
nil A day of family activities.
Week 12 46k - Not great due to 6' recovery. Weight 74.5kg. 218km last 4 weeks.


DateKms Comments
Mon
24 Mar
8 11:50am. Wagga. Meadow St to Kooringal Rd and west side of lake in 43:19 (5:25/km) @ AHR 147 (89%), MHR 159. Ran last 6k as 'tempo' (5:12/km), hence high HR. Felt OK. Warm, humid. [U]
Tue
25 Mar
nil Very busy at work. Tired. The steady rain (which we need) made the decision not to run easier.
Wed
26 Mar
20.6 5.20pm. National Library to Civic (2.3k); then with Ruth out/back LBG bikepath past Molonglo River bridge (16k); back to Library. 2:01:29 (5:54/km) @ AHR 128 (77%), MHR 145. Felt good. Cool, 16°C; windy. [M]
Thu
27 Mar
12.2 Track, Calwell. 2k to track, easy. Short warm-up then took Andrea and Emi on a 'long warm-up' towards Rose Cottage (8.2k) - they did surprisingly well for sprinter/800 runners: flat kms from 5 to 5:30/km. 2k steady home; a total of 70:36 (5:47/km) @ AHR 129 (78%), MHR 144. Felt OK. Frees. Cool, 13°C; breezy. [M]
Fri
28 Mar
8 5.50pm. Tharwa Dr Bridge in 41:21 (5:10/km) @ AHR 142 (86%), MHR 149. Felt good. Movement felt good; strong. Even-paced. Max HR on last uphill to home. RS 734. Mild, 16°C; sunny. [U]
Sat
29 Mar
12 5.15pm. Rose Cottage 12 upper aerobic in 1:05:52 (5:29/km) @ AHR 144 (87%), MHR 155. Felt OK, but uphills were slow and plodding. Not fit - HR high for pace. Mild, 16°C; sunny, windy. [U]
Sun
30 Mar
7.8 5pm. Clockwise lap of Mt Tuggeranong on fire trail in 47:54 (6:08/km) @ AHR 130 (78%), MHR 141. Felt bad. Wanted an easy run, but it was hard, even at this pace. Mild, 16°C; fresh s-west wind. [M]
Week 13 68k - Pretty good except for Sunday's run. Weight 74.5kg.
Mon
31 Mar
14.2 Speedygeese. Early 6.8k with Geoff to LBG; Kingston. Group session (long intervals) at easy, steady pace. 1:26:32 (6:06/km) @ AHR 129 (78%), MHR 141. Felt good. Mild, 17°C; fresh west wind. [M]
Tue
1 Apr
13.5 Track, Calwell. 2k to track, then 6.8k with Kathy, Anne, Jack, Courtney & Emi - towards Rose Cottage. 8.8k in 48:41 (5:32/km) @ AHR 140 (84%), MHR 155; quite solid. 800m loop with Karen; 5 x 80m barefoot; 2.5k warm-down with Kathy (easy); 1k home: 4.3k in 24:15 (5:38/km) @ AHR 134 (81%). Felt good. Mild, 20°C; calm, sunny. [U]
Wed
2 Apr
nil I was intending to run my 8k course 'easy', but got waylaid on CoolRunning. Feeling tired.
Thu
3 Apr
12 Track, Calwell. Ran to track - bumped into Kathy and Liam warming up, so followed them (couldn't keep up) - 3.6k. Then ran 6.4k out/back with Anne, towards Rose Cottage - got to the high point. 2k warm-down home. Total of 65:37 (5:28/km) @ AHR 139 (84%), MHR 151. Cool, 13°C; windy. [U]
Fri
4 Apr
8 6.50pm. Tharwa Dr Bridge in 40:56 (5:07/km) @ AHR 139 (84%), MHR 147. Felt good. Form felt good. Splits: 5:16, 4:46, 4:55, 5:19, 4:48, 4:58, 5:25, 5:29. RS 711. Mild, 14°C; calm. [U]
Sat
5 Apr
10 1pm. Regatta Point to Carillon and back 5.5k, followed by a clockwise lap of Central Basin Lake BG, stopping at Comm Bridge. 50:43 (5:04/km) @ AHR 145 (87%), MHR 155. Felt OK, but not as good as yesterday. HR a bit high for an 'upper aerobic' run. Warm, 20°C; sunny. [U]
Sun
6 Apr
14.6 7am! From Stage 88 with some geese: Geoff, Griffin, Roger, Kelley, Charlie; Wetlands clockwise, Central Basin in 76:43 (5:15/km) @ AHR 146 (88%), MHR 152. Felt good. A beautiful morning. Cool, 10°C; calm. [U]
Week 14 72k - Good week. Sunday's run worth getting up for. Weight 74.0kg.
Mon
7 Apr
14.5 Speedygeese. Early warm-up with Geoff including last 2km of the Canberra Marathon course. Group 960m repeat session easy. 1:28:03 (6:04/km) @ AHR 127 (77%), MHR 140. Felt good. Mild, 16°C; calm. [L]
Tue
8 Apr
14 Track, Calwell. To track 1.8k, then 7.9k out/back Rose Cottage - 9.7k in 50:47 (5:14/km) @ AHR 140 (84%), MHR 155. First half quick - Kathy ahead; me trying to keep up with Andrea and Emi. Felt OK. Frees. Slow warm-down with Karen + quicker one with Kathy; 4.3k in 27:40 (6:26/km) @ AHR 122. Cool, 16°C; windy. [U]
Wed
9 Apr
16 5.25pm. From Civic with Ruth, clockwise around Wetlands. Chris ran with us from Duntroon to Kings Ave. 1:39:13 (6:12/km) @ AHR 117 (70%), MHR 125. Felt OK, although tired. Low HR. Mild, 15°C; calm. [L]
Thu
10 Apr
9.9 Track, Calwell. To track 1.9k - 5:43/km @ AHR 122. 2.5k warm-up with Kathy in 12:32! (5:01/km) @ AHR 142. Strides. 7 x 150m - ave 31.6, 45sec 50m walk recovery; MHR 145, recov about 117. Barefoot, felt good. 2.5k warm-down with Kathy; 1.9k home - 24:09 (5:29/km) @ AHR 135. Mild, 21°C; calm. [U]
Fri
11 Apr
nil A late decision not to run. Tired.
Sat
12 Apr
8 1.30pm. Tharwa Dr Bridge in 42:48 (5:21/km) @ AHR 143 (86%), MHR 149. Felt bad. Positive split - last 3k quite slow. RS 765. Warm, 22°C; sunny, breezy. [U]
Sun
13 Apr
22.3 7am! Ran to various places on the Canberra Marathon course with some young ladies, cheering other geese. Then part of the +5 course watching Luckylegs. 2:41:00 (7:13/km). Mild, 14°C; changeable. [L]
Week 15 85k - Good week. Surprised my sprint form is lingering. Weight 74.0kg.
Mon
14 Apr
8.9 Speedygeese. Early talk with Geoff and Emma. Normal warm-up. West side PH; group 960m repeat session easy. 55:31 (6:14/km) @ AHR 119 (72%), MHR 133. Felt good. Cool, 13°C; breezy. [L]
Tue
15 Apr
12.2 Track, Calwell. Short warm-up - 1.5k with Trevor and Kathy, then alone to Rose Cottage Inn & back in 64:28 (5:17/km) @ AHR 141 (85%), MHR 148. Felt good. Strong second half. Mild, 17°C; breezy. [U]
Wed
16 Apr
15.4 4.40pm. From Civic with Ruth: to just past Molonglo River bridge and back in 1:30:15 (5:52/km) @ AHR 125 (75%), MHR 133. Felt good, although tired before starting (because of work). Mild, 16°C; calm. [L]
Thu
17 Apr
8.8 Track, Calwell. Towards Rose Cottage alone easy; back quick with Emi (a bit behind Kathy and Liam). 5.5k in 29:40 (5:24/km) @ AHR 142 (86%), MHR 153. K splits: 6:43, 6:03, 4:46, 4:41, 4:53 + 2:34. Then, 5 x 150m barefoot (full recov), ave 28.7. Felt good. 2.5k warm-down with Kathy, 12:42 @ AHR 139. Mild, 18°C; calm. [U]
Fri
18 Apr
8 5.30pm. Tharwa Dr Bridge in 42:14 (5:17/km) @ AHR 137 (83%), MHR 144. Felt OK. Tired. Uphill bits into a headwind - 4th km was 5:42. RS 723. Mild, 15°C; windy. [U]
Sat
19 Apr
12.8 12.30pm. Stromlo. 2.9k warm-up + 7.3k CCC race as a 'tempo' run (4:54/km @ AHR 148) + 2.6k warm-down. 12.8k in 67:28 (5:16/km) @ AHR 139 (84%), MHR 154. Felt OK. Mild, 15°C; windy. [U]
Sun
20 Apr
16 4.45pm. Rose Cottage 16 lower aerobic in 1:36:50 (6:03/km) @ AHR 127 (77%), MHR 137. Felt OK. Gold light, long shadows of the trees, a rose-coloured sunset on the way out; full Moon rising in the east on the way back - where else would you want to be? RS 769. Mild, 14°C; calm. [M]
Week 16 82k - Good week & upper aerobic runs. Weight 74.0kg. 307km last 4 weeks.


DateKms Comments
Mon
21 Apr
15 Speedygeese. Early warm-up to lake then west to Nara Park. West side PH; group 960m repeat session easy. 1:31:20 (6:05/km) @ AHR 124 (75%), MHR 137. Tired. Mild, 14°C; breezy. [L]
Tue
22 Apr
7.6 Track, Calwell. Towards Rose Cottage - dropped by girls (Kathy, Courtney, Emi) on first hill. Kept up (more or less) on way back. Felt OK. 7k in 35:20 (5:03/km) @ AHR 145 (87%), MHR 154. K splits: 6:01, 5:29, 5:17, 4:51, 4:25, 4:25, 4:52. Then, 4 x 150m barefoot, fast, relaxed, full recovery. Mild, 15°C; calm. [U]
Wed
23 Apr
15.9 4.44pm. From Civic with Ruth: past Molonglo River bridge and back in 1:32:48 (5:50/km) @ AHR 122 (73%), MHR 131. Felt OK; tired. Ruth ran fast while I wanted to slow down. Stopped at Regatta Point to watch Olympic torch relay fireworks - Black Mtn, Mt Ainslie, Red Hill. Mild, 15°C; calm. [L]
Thu
24 Apr
10.7 Track, Calwell. Towards Rose Cottage alone (Kathy way ahead), turned at 5k. 10k in 51:52 (5:11/km) @ AHR 142 (86%), MHR 150. Felt good. Easier than Tuesday. K splits: 5:53, 5:39, 5:29, 4:46, 4:46, 5:18, 5:21, 4:59, 4:46, 4:55. 700m short warm-down. Mild, 16°C; calm. [U]
Fri
25 Apr
16 4.35pm. Rose Cottage 16 in 1:40:27 (6:17/km) @ AHR 123 (74%), MHR 135. Felt bad. Only saving grace was a magnificent pink/orange sunset as I turned left near the horse paddocks. RS 772. Mild, 17°C; calm. [L]
Sat
26 Apr
9 10am. Long way, 3k, to Calwell. 5 laps of lane 6 (2,185m) in 13:12 (6:02/km) @ AHR 132. Long way home. Felt bad, but less bad than yesterday. 9k in 53:25 (5:56/km) @ AHR 129 (76%). Mild, 12°C; calm. [M]
Sun
27 Apr
14.4 Race: Masters' Majura 5k handicap. 23:17 (4:39/km) @ AHR 153 (92%), MHR 158. Asics 1120s. Felt OK, but less OK in the second (downhill) half. Couldn't respond when passed by Gary and Katie. Splits: 11:36/11:41. 2.6k warm-up easy. 6.8k warm-down (6:08/km) @ AHR 125. Mild, 15°C; windy. [B]
Week 17 89k - A week of two halves — good and bad. Weight 74.0kg.
Mon
28 Apr
15 Speedygeese. Early warm-up alone to Kingston, 7.5k. Continued with easy running for the group session. 1:38:39 (6:35/km) @ AHR 118 (71%), MHR 132. Felt OK. Cold, 6°C; windy. [L]
Tue
29 Apr
12.8 Track, Calwell. 2k warm-up. 5k using 780m hill circuit, in 24:16 (4:51/km) @ AHR 145 (87%), MHR 156. 8 mins rest... 10 laps of lane 6 (4,370m) in 21:30 (5-lap splits 10:42, 10:48) plus 630m; 5k in 24:31 (4:54/km) @ AHR 144 (87%), MHR 148. Asics 1120s. Felt good. 800m warm-down. Cool, 11°C; calm. [U]
Wed
30 Apr
15.4 4.50pm. From Civic with Ruth: past Molonglo River bridge and back in 1:33:51 (6:06/km) @ AHR 123 (74%), MHR 128. Felt good. Very easy. No injury niggles or other problems. Cool, 12°C; calm. [L]
Thu
1 May
12 Track, Calwell. 2.5k warm-up with Karen in 17:30. Upper aerobic 20 laps of lane 6 (8,740m) in 47:15 (5:24/km) @ AHR 140 (84%), MHR 144. 5-lap splits: 11:30, 11:54, 11:58, 11:53. Asics. Felt OK, although tired. 700m group warm-down. Cool, 11°C; breezy. [U]
Fri
2 May
14 5.20pm. Tharwa Drive bridge 14k in 1:27:40 (6:16/km) @ AHR 119 (72%), MHR 127. Felt good. New course - almost double out/back of 8k course, turning at 7k (fairly well lit). Mild, 13°C; calm. [L]
Sat
3 May
12 2.30pm. Rose Cottage 12 in 1:14:02 (6:10/km) @ AHR 126 (76%), MHR 155 (93%). Felt OK. Would have been a lower aerobic run, except I ran the 7th kilometre (half flat, half downhill) fast in 4:01. Slight left hamstring niggle this week, so I haven't wanted to do my sprints. A T-shirt day! Mild, 16°C; sunny. [M]
Sun
4 May
13.2 Race: Nail Can Hill Run. Albury. 11.3k. 256th in 56:53 (5:02/km) @ AHR 146 (88%), MHR 154. (2:24 quicker than '07). Asics 1120s. Not great up the hill, but after that, OK to good. Splits: 4:35, 4:43, 7:57, 6:41, 5:12, 4:19, 4:17, 5:10, 4:07, 4:44, 3:54, 1:14. Kathy 3rd in 48:34. 1.9k warm-up. Cold, 7°C; foggy. [B]
Week 18 94k - Nail Can quite pleasing for a low-key race. Weight 74.0kg.
Mon
5 May
15 Speedygeese. Early warm-up - Chinese Embassy to lake, around Central Basin; 7.6k. Group session (footpath 400/200) slow. 1:34:48 (6:19/km) @ AHR 120 (72%), MHR 129. Felt OK. Mild, 14°C; breezy. [L]
Tue
6 May
11 Track, Calwell. Towards Rose Cottage with Lachie, Siobhan, Andrea - 6.3k in 34:23 (5:27/km) @ AHR 139 (84%), MHR 146. Then 9 laps of lane 6 (3,933m) in 22:17 (5:40/km) @ AHR 133 (80%). 700m warm-down. A gift - almost didn't run; bad calf cramp lunchtime. 'Easy' upper aerobic session. OK. Mild, 14°C; calm. [U]
Wed
7 May
15.7 4.50pm. From Civic with Ruth: Duntroon, Kings Ave, Old PH, ANU in 1:39:24 (6:20/km) @ AHR 118 (71%), MHR 129. Felt good, although somewhat tired from a long day at work. Cool, 13°C; windy. [L]
Thu
8 May
11.8 Track, Calwell. 1.6k warm-up. Rose Cottage Inn and back "with" Kathy and Courtney - 10.2k in 52:55 (5:11/km) @ AHR 142 (86%), MHR 152. Felt good. I was dropped on the first hill; 150m behind at the turn; managed to keep up when Kathy eased the pace on the way back. Mild, 15°C; calm. [U]
Fri
9 May
16 4.45pm. Rose Cottage 16 in 1:37:58 (6:07/km) @ AHR 120 (72%), MHR 129. Felt good. Sun had set; high in the western sky, it coloured a north-bound jet trail pink, ahead of a crescent Moon. Mild, 16°C; calm. [L]
Sat
10 May
16 2.50pm. Rose Cottage 16 in 1:37:46 (6:07/km) @ AHR 122 (73%), MHR 132. Frees. Didn't feel great. Tired. Would have run shorter, but it was such a beautiful day. T-shirt weather. Mild, 20°C; breezy. [L]
Sun
11 May
7.5 3pm. Warm-up at Fadden Pines... again 4.15pm at Calwell track - total of 5.9k (6:12/km) @ AHR 117. Strides, light drills. 5 x 150m barefoot - fast, relaxed; walk back recovery. MHR 149, recovery HR 95-100. Felt good. Pleased as left hamstring has been bothersome. 700m warm-down. Lovely day! Mild, 15°C; sunny. [L]
Week 19 93k - A pretty good week. Need more like this. Weight 74.0kg.
Mon
12 May
16.7 Speedygeese. Early warm-up with Geoff to Kingston - 7.8k, then group session easy. Total 16.7k in 1:43:10 (6:11/km) @ AHR 120 (72%), MHR 131. Felt OK. Enjoying this warmer weather! Mild, 15°C; calm. [L]
Tue
13 May
11.8 Track, Calwell. 1.6k warm-up. Rose Cottage Inn and back - started with Kathy & Jack, only saw them at the turn - 10.2k in 52:18 (5:08/km) @ AHR 141 (85%), MHR 150. Felt OK. Slightly better pace/HR than last Thursday. Superb sunset over the Brindies from the horse paddocks - a horse was being reshoed. Mild, 16°C; calm. [U]
Wed
14 May
14.2 5pm. From Civic with Ruth: Central Basin LBG incl Anzac Pde + Lonsdale St in 1:25:58 (6:05/km) @ AHR 122 (73%), MHR 131. Felt OK. Left calf a little niggly. Lake looked gorgeous. Mild, 13°C; dead calm. [L]
Thu
15 May
12.4 Track, Calwell. Rose Cottage Inn and back - started with Kathy, Liam, Courtney & Tyson, but couldn't keep up. 10.2k in 51:53 (5:05/km) @ AHR 143 (86%), MHR 154. Felt good at first, but faded to just OK. Fiery, smoky sunset. 5 laps of lane 6 (2,185m) in 13:55 (6:22/km) as a warm-down. Mild, 14°C; calm. [U]
Fri
16 May
16 6.30pm. Rose Cottage 16 in 1:44:27 (6:32/km) @ AHR 121 (73%), MHR 142. Felt OK. Very easy. Batteries in Petzl were dying; managed to "do a CJ" (twice!), onto soft dirt. Moonlight. Cool, 10°C; calm. [L]
Sat
17 May
11.3 Race: Half Marathon Eve 5k road. 44th in 21:46 (4:21/km) @ AHR 152 (92%), MHR 158. Frees. Splits: 4:08, 4:18, 4:19 (12:45), 4:28, 4:33. Felt good for 3k, less good after that. Significant headwind last 2k. Fairly happy - 48 seconds quicker than last year (but Jim 32secs ahead!). Caught Hugh after the turn - had a good race, but he beat me with a kick. 2.2k slow warm-up, 4.1k slow warm-down. Cold, 7°C; windy! [B]
Sun
18 May
12 1.15pm. Rose Cottage 12 in 1:12:40 (6:03/km) @ AHR 125 (75%), MHR 132. Felt OK. Thankfully, no niggles after yesterday's race. Ran easily to keep HR in lower aerobic territory. Cool, 13°C; windy. [L]
Week 20 94k - 5k race showed good fitness. Weight 73.5kg. 370km last 4 weeks.


DateKms Comments
Mon
19 May
16.6 Speedygeese. Early warm-up with Geoff to Kingston - 7.5k; group session easy + extra warm-down around old PH. 16.6k in 1:42:53 (6:12/km) @ AHR 120 (72%), MHR 129. Felt good. Cool, 12°C; windy. [L]
Tue
20 May
13.4 Track, Calwell. Rose Cottage Inn - alone (Kathy & kids did a track session). 10.2k in 53:54 (5:17/km) @ AHR 140 (84%), MHR 149. Felt good. Tentative returning; dark, didn't want to "do a CJ". Passing the horse paddocks, a full Moon rose through silhouetted trees of the hill in the east, which "set" as I ran closer. 2.5k warm-up with Karen in 17:03. 700m warm-down. Cool, 13°C; calm. [U]
Wed
21 May
15.2 4.20pm. Civic with Ruth: 2 laps Central Basin LBG, via Aboriginal Embassy + extra around Civic in 1:30:57 (5:59/km) @ AHR 119 (72%), MHR 125. Felt good. HR low for the pace. Mild, stormy, 14°C; windy. [L]
Thu
22 May
11 Track, Calwell. Rose Cottage Inn. 10.2k in 53:28 (5:15/km) @ AHR 137 (83%), MHR 148. Felt OK. Using Robert Song's formula (ave pace * AHR), better than Tues; 718 vrs 740. 800m w-down. Cold, 9°C; calm. [U]
Fri
23 May
16 5.25pm. Tharwa Dr Bridge course x 2 in 1:35:12 (5:57/km) @ AHR 123 (74%), MHR 134. Felt good. Easy run - even paced laps - 47:27, 47:45. Reduced overtime at work is helping. RS 732. Cold, 7°C; calm. [L]
Sat
24 May
17.6 2.10pm. Rose Cottage 16 + extra bit at half way. 1:43:16 (5:52/km) @ AHR 123 (74%), MHR 135. Felt OK; improved as the run went on - movement felt good. Glorious day for late May. Mild, 14°C; calm. [L]
Sun
25 May
8.5 Race: 1500m - 13th in 5:38.49. High Noon meet. An M50 PB! Frees. AHR 152 (92%), MHR 161. Felt good, although not speedy. Racing LAs (U10s) mainly - got close to Emi in the last lap. 300m in 64ish, didn't get other splits. 2k warm-up, 5k warm-down with Geoff. Beautiful day; slightest breeze. Mild, 16°C; sunny. [B]
Week 21 98k - Good week. Very happy with the 1500m race. Weight 73.5kg.
Mon
26 May
18.3 Speedygeese. Early warm-up with Geoff to Kingston, 8.5k; plus easy running for the group session. 1:49:56 (5:57/km) @ AHR 120 (72%), MHR 131. Legs felt good; rest of me was tired. Cool, 13°C; calm. [L]
Tue
27 May
14.2 Track, Calwell. Short warm-up (quicker than normal), then to Rose Cottage (turned early), back via shops, Calwell High. 12.6km in 68:30 (5:26/km) @ AHR 135 (81%), MHR 146. Felt OK; a bit tired, so held back a tad. RS 734. 1.6k warm-down with Kathy @ 5:38/km. Cool, 13°C; calm. [U]
Wed
28 May
16.5 4.40pm. Civic with Ruth: Aus Museum + 2 laps Central Basin in 1:41:12 (6:08/km) @ AHR 118 (71%), MHR 130. Felt OK. Saw Emma at Regatta Point with Labradoodle; she turned and ran 2nd lap. Cool, 13°C; calm. [L]
Thu
29 May
13.2 Track, Calwell. Rose Cottage Inn (short). 9.1k in 45:40 (5:01/km) @ AHR 144 (87%), MHR 153. Felt good. Turned when I saw Kathy and Liam returning - they caught me before the tunnel. RS 723. 2.5k warm-up with Karen in 16:15, 1.6k warm-down. Cool, 12°C; calm - starry night. [U]
Fri
30 May
16 5.00pm. Tharwa Dr Bridge course x 2 in 1:36:38 (6:02/km) @ AHR 122 (73%), MHR 133. Splits: 48:02, 48:36. Felt OK at first; tired in the last 4k. Busy at work today. RS 737. Cool, 11°C; calm. [L]
Sat
31 May
14.4 4.00pm. Track, Calwell. Towards Rose Cottage for a long warm-up, turned at horse stile - 12k in 1:12:16 (6:01/km) @ AHR 121 (73%), MHR 134. Frees. Easy, felt OK. 4 x 100m fast, full recovery; third felt especially good. Warm-down 2k home in 13:48. Great weather; T-shirt, shorts. Mild, 15°C; calm. [L]
Sun
1 Jun
8 1.05pm. Tharwa Dr Bridge in 46:42 (5:50/km) @ AHR 123 (74%), MHR 129. Felt good. Easy recovery run. RS 718. Mild, 13°C; overcast. [L]
Week 22 100k - Best run was the third 100m on Saturday. Weight 74.0kg.
Mon
2 Jun
17.3 Speedygeese. Early warm-up with Geoff and Gary to Kingston, 8k; plus easy running for the group session. 1:48:12 (6:15/km) @ AHR 119 (72%), MHR 133. Legs felt good; rest of me was tired. Mild, 14°C; calm. [L]
Tue
3 Jun
12 6.05pm. Tharwa Drive bridge 12k in 63:23 (5:17/km) @ AHR 136 (82%), MHR 148. 8k course plus 4k mid-run to high school. Felt OK: good middle, ordinary ends. Dirt bits muddy. Mild, 12°C; light rain! [U]
Wed
4 Jun
18 4.45pm. Civic with Ruth: Aus Museum clockwise, then by the lake to Molonglo River bridge and back in 1:49:28 (6:05/km) @ AHR 117 (70%), MHR 124. Felt good. Low HR for pace - RS 712. Spectacular new views of the river from where the Willows have been cleared. Cool, 11°C; windy. [L]
Thu
5 Jun
11.5 Track, Calwell. Rose Cottage Inn. 9k in 48:25 (5:23/km) @ AHR 138 (83%), MHR 148. Felt bad; tired. Dropped straight away. Turned with the others (Kathy, Liam, Andrea), dropped again. A major effort (4:45 ks) on flats/downs to catch Andrea. RS 742. 2.5k warm-down in 16:55. Cool, 11°C; windy. [U]
Fri
6 Jun
12 4.45pm. Rose Cottage 12 in 1:10:40 (5:53/km) @ AHR 121 (73%), MHR 131. Felt good. Crescent Moon in the western sky above the Brindies. RS 713 (PB for this course). Cool, 10°C; calm. [L]
Sat
7 Jun
15.8 Race: CCC - Stromlo Forest Park 5k CC. 61st in 21:04 (4:13/km) @ AHR 154 (93%), MHR 160. Frees. Felt OK. 10 secs slower than the 4 December '07 race, but started faster. Lap splits: 10:15/10:49. Passed Jim in the first lap but he got me back (21:00). Not much zip in the second lap. 3k warm-up (first 2 with Kathy in 10:50!), 7.8k warm-down (6:18/km) on dirt trails to Deek's rec area. Cool, sunny, 13°C; windy (southerly). [B]
Sun
8 Jun
12 4.30pm. Rose Cottage 12 in 1:16:20 (6:22/km) @ AHR 121 (73%), MHR 134. Felt OK. Smell of gunpowder; rockets' red glare, the bombs bursting in air for the Queen's birthday. Cool, 11°C; overcast. [L]
Week 23 98k - The 5k race at Stromlo was a good sign. Weight 74.0kg.
Mon
9 Jun
18.9 8:10am. Molonglo. Usual to Ainslie saddle, right to horse stile, down gravel road, "lost" on single track back to rollercoaster, Mt Ainslie Rd (with Steve, Michael & Ruth); then alone home via Campbell Pk. 2:03:08 (6:31/km) @ AHR 117 (70%), MHR 133. Felt good. Lovely morning: T-shirts! Mild, 12°C; calm. [L]
Tue
10 Jun
16 4.20pm. Rose Cottage 16 in 1:40:27 (6:17/km) @ AHR 122 (73%), MHR 136. Felt a bit ordinary, but better than bad. Track muddy in places; rain all day - poor traction. Cool, 10°C; overcast, calm. [L]
Wed
11 Jun
18 4.45pm. Civic with Ruth: Aus Museum clockwise; by lake to Molonglo Bridge; back in 1:50:45 (6:09/km) @ AHR 118 (71%), MHR 126. Felt OK. RS 726. Cool, 12°C; breezy, a few drops of rain. [L]
Thu
12 Jun
14.3 Track, Calwell. Rose Cottage Inn alone. 10.2k in 53:23 (5:14/km) @ AHR 139 (84%), MHR 149. Felt good to OK. RS 727. 1.6k warm-up: ovals, 2.5k warm-down in 16:06. Cool, 12°C; breezy. [U]
Fri
13 Jun
16 4.45pm. Tharwa Dr Bridge course x 2 in 1:35:36 (5:59/km) @ AHR 122 (73%), MHR 135. Splits: 48:10, 47:26. Felt OK. Sped up to stay sub-6 pace. RS 729. Fresh sou-westerly. Cold, 8°C; windy. [L]
Sat
14 Jun
8 3pm. Tharwa Dr Bridge in 48:01 (6:00/km) @ AHR 118 (71%), MHR 128. Felt OK. Low HR for pace: RS 708; my PB for the RS scale on this course is 691. Cool, 11°C; sunny, windy. [L]
Sun
15 Jun
9.8 Race: 3000m - 16th in 12:24.39. High Noon meet. Felt OK at first, but worse each lap. Just plain tired I think (hope). Frees. AHR 154 (93%), MHR 161. Km splits: 3:59, 4:10, 4:15 - (146/155, 157/158, 158/161). With Katie and Ken for 800m, then they took off. Geoff the same after 500m; he ran on for a great time! Headwind home straight. 5.2k warm-up very easy (with stops), 1.6k warm-down. Mild, 14°C; windy, sunny. [B]
Week 24 101k - An OK week except for the race. Weight 73.5kg. 397km last 4 weeks.


DateKms Comments
Mon
16 Jun
16.1 Speedygeese. Early warm-up with Geoff and Miranda; a lap of PH with Helen, then easy run while group ran hills. 1:42:12 (6:21/km) @ AHR 114 (69%), MHR 130 (with Helen). Felt OK. Cool, 11°C; calm. [L]
Tue
17 Jun
14.9 Track, Calwell. Evaluation run. 20 laps of lane 6 (8,740m) in 44:58 (5:09/km) @ AHR 138 (83%). "Mile" splits (actually 1,748m) and AHR: 8:51 (137), 8:59 (138), 9:05 (137), 9:02 (138), 9:01 (138). Frees. 2.5k warm-up with Karen in 16:30. Strides; 2 laps to raise starting HR to 138. 2.5k warm-down in 16:05. Felt good. Pace steady. MAF table predicts a 20:36 5k race. Cool, 11°C; calm. [U]
Wed
18 Jun
15.2 4.45pm. Civic with Ruth: By lake to just past Molonglo Bridge and back in 1:36:20 (6:20/km) @ AHR 117 (70%), MHR 124. Felt OK to good. Carillon and Library floodlit by pale blue light. Cool, 12°C; calm. [L]
Thu
19 Jun
8 5.30pm. Tharwa Dr Bridge in 47:03 (5:53/km) @ AHR 122 (73%), MHR 130. Felt OK, although tired (worked 10 hours). Needed an easier day. RS 718. Cool, 12°C; breezy. [L]
Fri
20 Jun
16 4.35pm. Tharwa Dr Bridge course x 2 in 1:33:45 (5:52/km) @ AHR 126 (76%), MHR 136. Splits: 46:48, 46:57. Felt OK. Not as good as last Friday: RS 738. Cool, 10°C; overcast, calm. [L]
Sat
21 Jun
16 Race: ACT Cross Country Championships (12k). 32nd in 54:14 (4:31/km) @ AHR 149 (90%), MHR 156. Frees. Felt OK. Slow start helped; caught Jim at 5k, got away from him last 2k. 4 x 2.5k laps + 1 x 2k. Lap splits + (HRs): 10:59 (147, 154), 11:15 (151, 156), 11:25 (150, 155), 11:22 (149, 152), 9:13 (150, 155). Happy. Only decided to race this morning; not exactly fresh. RS 673. 4k warm-down (6:30/km) @ AHR 118. Minimal warm-up (helped previous race) - 100m jog + 2 strides. Cool, 12°C; sunny, windy. [B]
Sun
22 Jun
13 1.05pm. Rose Cottage 13 in 1:18:46 (6:04/km) @ AHR 123 (74%), MHR 133. Felt OK - legs reasonably normal considering yesterday's race. RS 745. Cool, 13°C; breezy. [L]
Week 25 99k - Good week. Great to beat Jim again! Weight 73.5kg.
Mon
23 Jun
16.2 Speedygeese. Early warm-up with Geoff to Kingston (8k); group warm-up + easy run with Ruth and Caroline. 1:40:52 (6:14/km) @ AHR 119 (72%), MHR 135. Felt a bit less than OK. Cold, 8°C; breezy. [L]
Tue
24 Jun
14.8 Track, Calwell. Evaluation run. 20 laps of lane 6 (8,740m) in 47:09 (5:24/km) @ AHR 138 (83%). "Mile" (1,748m) splits and AHR: 9:19 (138), 9:27 (138), 9:26 (138), 9:29 (138), 9:28 (138). Frees. Strides; 2 laps to raise HR. 2.5k warm-up/down, 16:22/16:41. Felt less than OK. Amazingly slower than last week. Cold, 11°C; breezy. [U]
Wed
25 Jun
17.6 4.35pm. From PH to Civic, then with Ruth to Boathouse/back; then to PH in 1:49:45 (6:14/km) @ AHR 117 (70%), MHR 131. Felt OK; much better than yesterday! RS 730. Cold, 8°C; breezy. [L]
Thu
26 Jun
12.7 Track, Calwell. 2.5k warm-up in 13:20. Then, towards Rose Cottage, turn at horse stile; extra bit towards HS, back to track. 10.2k in 62:18 (6:06/km) @ AHR 126 (76%), MHR 138. Felt OK. HR up a bit; woeful 770 on RS scale. Ran quicker than I wanted to at times, trying to keep warm. Cold, 8°C; breezy. [L]
Fri
27 Jun
16 3.45pm. Rose Cottage 16 in 1:36:20 (6:01/km) @ AHR 125 (75%), MHR 136. RS 753. Coming back on flat bits, ran 7 x 80m sprints, starting each when HR recovered to 120. Slower than I'd run at Calwell as I was worried about going A over T. Started in sunshine, finished in twilight. Mild, 13°C; calm. [L]
Sat
28 Jun
8 Race: CCC - Goorooyaroo 8k. 47th in 42:25 (5:18/km) @ AHR 143 (86%), MHR 150. Ran as an upper aerobic run. Good RS compared to last year - 758/770. About 2.5k in, got a painful 'twinge' in the right heel (inside, below ankle; not achilles). Small muscle tear? Had to walk. Could run flat bits, and slowly uphills. Icing it now. Kms from 5:55 to 4:48. Beautiful day - great view of the LBG water fountain. Mild, 13°C; sunny, calm. [U]
Sun
29 Jun
15.2

4.4
9.25am. With Aki from War Memorial clockwise around Mt Ainslie; to LBG, Kings Ave, back to WM in 1:42:57 (6:46/km) @ AHR 112 (67%), MHR 129. Taped heel - not perfect, but no pain. Felt OK energy-wise. Walked quite a bit on hills; difficult to run at this pace! Mild, 11°C; calm. [L]
3pm. Fadden Pines. Leading some schools' cc races - first a bit quick! Felt OK. Heel the same.
Week 26 104k - High HRs and dodgy heel a bit of a worry. Weight 73.5kg.
Mon
30 Jun
15.5 Speedygeese. Early warm-up with Geoff to Kingston, got soaked - wet and windy (7k). Group session on the "indoor track" easy. 1:38:12 (6:20/km) @ AHR 118 (71%), MHR 127. Felt OK. Cold, 11°C; wet. [L]
Tue
1 Jul
12.3 Track, Calwell. Home to track, then towards Rose Cottage (easy); turned with others, ran back with Andrea and Emi (hard); jogged home. 1:15:54 (6:10/km) @ AHR 130 (78%), MHR 155. Ave HRs for the 3 sections: 122, 148, 128. Km splits for fast bit - 5:14, 4:54, 4:40, 4:57. Legs felt good, but HR high. Heel taped - OK. On the fast bit, we were running into the strongest/coldest headwind I've felt up there. Cold, 8°C; windy. [U]
Wed
2 Jul
9.5 4pm, Surfers Paradise. From 'Sands' to race HQ via Main Beach and return in 56:04 (5:54/km) @ AHR 122 (73%), MHR 128. Easy. Felt OK. Lovely running weather! Warm, 23°C; sunny, breezy. [L]
Thu
3 Jul
6.1 3.15pm, Surfers. Easy run to the bridge at Southport, met Plu and @46 (Jenny), walked with them for a while, then back to 'Sands' in 34:56 (5:44/km) @ AHR 121 (73%). Felt OK. Warm, 21°C; breezy. [L]
Fri
4 Jul
6.6 4.20pm, Surfers. Easy out/back to Southport (just past bridge) in 39:03 (5:55/km) @ AHR 120 (72%). Felt OK. Dinner with Ruth, Mr B, CJ, Roger and LLs at Tooleys in Tedder Ave. Warm, 19°C; fresh southerly. [L]
Sat
5 Jul
nil A rest day. Lunch at Southport with Katy, CJ, Ruth, Mr B. Mark seeing movie Hancock with kids. Early dinner: pizza at LLs' luxury apartment. Watched DVD Rendition. Saw No Country for Old Men on Friday.
Sun
6 Jul
15.4 Race: Gold Coast 10k. 314th in net 45:07 (4:31/km) @ AHR 151 (91%), MHR 156. 45:15 gun time. Frees. Not good - thought I'd be 2 minutes faster. Strange. Felt OK, but not great. Ran 'hard' from the start for not much speed. Fastest km 1st - 4:22, slowest the 7th - 4:39. 5k splits: 22:05/23:02. RS 681. 1.6k warm-up run @ 6:30/km as part of walk to the start. 3.8k warm-down back to 'Sands'. Mild, 18°C; overcast, windy. [B]
Week 27 65k - Gold Coast holiday was fun, but the 10k bad. Weight ?
Mon
7 Jul
8.2 8am, Surfers. From 'Sands' past Southport SLSC, turning near Sheraton Mirage. 46:58 (5:44/km) @ AHR 125 (75%), MHR 137. Tender left calf. Saw Scott McT. RS 716. Mild, 16°C; overcast. [L]
Tue
8 Jul
13.9 Track, Calwell. Evaluation run. 20 laps of lane 6 (8,740m) in 47:23 (5:25/km) @ AHR 138 (83%). "Mile" (1,748m) splits and AHR: 9:19 (139), 9:26 (138), 9:25 (138), 9:36 (138), 9:37 (138). Asics 1120s. Some drift. Asics heavier v Frees. Strides; 2 laps to raise HR. 2k warm-up to track, 2.3k home. Track damp. Cold, 5°C; breezy. [U]
Wed
9 Jul
14 5.40pm. Tharwa Drive bridge 14k in 1:23:14 (5:57/km) @ AHR 124 (75%), MHR 134. Asics GT-2130s. Felt OK. RS 737. Ran with headlamp after a long day at work. Cold, 4°C; calm. [L]
Thu
10 Jul
8 6pm. Tharwa Dr Bridge in 41:35 (5:12/km) @ AHR 136 (82%), MHR 149. Felt good. RS 707. 5:24, 5:15, 5:04, 5:18 (21:01), 4:51, 5:06, 5:10, 5:24. Long day - almost didn't run. Cold, 5°C; windy. [U]
Fri
11 Jul
13.9 5pm. New "Theo Hills" course. Left L-W, right Tharwa, around to track, turn back at far high point. 1:24:24 (6:04/km) @ AHR 126 (76%), MHR 142. Easy but HR up due to hills. Tired, but legs felt good! New batteries in headlamp :) Startled a mob of kangaroos. Sou-west wind off the snow was 'fresh'. Cold, 6°C; windy. [M]
Sat
12 Jul
19 12.45pm. Easy to Rose Cottage, then to track behind Macarthur & back in 1:59:45 (6:18/km) @ AHR 125 (75%), MHR 140. Felt OK first half, bad second. Tired. Snow on Brindies. Cool, 9°C; sunny, breezy. [L]
Sun
13 Jul
17.8 9.40am. War Memorial with Aki - clockwise Mt Ainslie, Campbell Pk, Duntroon, Molonglo River bikepath to Anzac Pde in 1:52:30 (6:19/km) @ AHR 123 (74%), MHR 141. Felt better 2nd hour. Cold, 7°C; calm. [L]
Week 28 95k - An OK week. Bit of a chest cold. Weight 73.0kg. 363km last 4 weeks.


DateKms Comments
Mon
14 Jul
17.6 Speedygeese. Early warm-up with Geoff to Kingston, long (8k). Group warm-up. Alone clockwise Central Basin. 1:43:15 (5:52/km) @ AHR 123 (74%), MHR 134. Felt good to OK. RS 722. Cool, 12°C; breezy. [L]
Tue
15 Jul
9 Track, Calwell. 2k warm-up to track. Drills (new tree drill) with Karen. Strides. 10 laps of lane 6 (4,370m) in 23:10 (5:18/km) @ AHR 139 (84%), MHR 155; ran as 200m fast (46-50 secs), 237m slow (HR recovered 130-138). Asics 1120s. First speedwork - felt OK, but not fast. 2.4k warm-down home. Cool, 11°C; calm. [U]
Wed
16 Jul
16 4.55pm. From Civic with Ruth - by lake to past Molonglo River bridge & back in 1:39:24 (6:13/km) @ AHR 119 (72%), MHR 130. Felt OK - enjoyable run. Random niggle left calf. RS 739. Cool, 9°C; calm. [L]
Thu
17 Jul
12 Calwell. From track to Rose Cottage plus entry road twice. 1:18:06 (6:30/km) @ AHR 117 (70%), MHR 128. Felt OK. Left calf and right heel niggly upon starting, so decided to make it a very easy run. Walked sometimes on hills. Tired from a long day at work. Full Moon and Venus in the east. Cold, 8°C; calm. [L]
Fri
18 Jul
16 5pm. Tharwa Dr Bridge course x 2 in 1:40:02 (6:15/km) @ AHR 119 (72%), MHR 129. Splits: 50:26, 49:36. Felt OK. Slight niggle both shins. RS 744. Cold, 6°C; light rain at times. [L]
Sat
19 Jul
16.8 Race: CCC Pennington '12.6k' - 32nd in 61:02 (4:51/km) @ AHR 147 (89%), MHR 159. Felt good. Frees. Started with the intention of doing it as a lactate threshold run. Surprised to catch Jim in second lap (having an off day). Third lap a bit slack as nobody in sight ahead and no pressure from behind. Lap splits: 19:37, 20:23, 21:02. In the middle of the course a mob of kangaroos were basking in the sun! RS 712. Ran the 4.2k race easy as a warm-up in 23:09 (5:31/km) @ AHR 138 (83%), MHR 144. Cool, 10°C; sunny, breezy. [B]
Sun
20 Jul
17.5 9.40am. War Memorial with Aki - right Ainslie track, bush to Campbell Pk, through Duntroon, Wetlands, Kings Ave, in 1:49:54 (6:17/km) @ AHR 118 (71%), MHR 128. Felt OK. Cool, 7°C; overcast, calm. [L]
Week 29 105k - Good week. Race felt good, although not flat out. Weight 73.0kg.
Mon
21 Jul
15.5 Speedygeese. Early warm-up with Geoff west past Yacht Club. Group warm-up then easy running with Yelena. 1:37:10 (6:16/km) @ AHR 121 (73%), MHR 135. Felt OK. Cold, 8°C; breezy. [L]
Tue
22 Jul
9.5 Track, Calwell. 2.5k warm-up in 15:57. Strides. 10 laps of lane 6 (4,370m) in 23:12 (5:18/km) @ AHR 140 (84%), MHR 158 (95%). Ran as half a lap at 3k goal pace, half lap jog (HR recov 130-135). So, 10 x 218.5 metres in 49.0 average with 90.0 ave recovery. Pace for fast bits was 3:44/km, or 11:13 for 3k. Much harder than I had hoped. Frees. Felt OK. 2.5k warm-down in 16:20. Cold, 8°C; breezy. [B]
Wed
23 Jul
14 5pm. From Civic with Ruth - by lake to before Molonglo River bridge & back in 1:25:20 (6:06/km) @ AHR 117 (70%), MHR 128. Felt good. Low HR for pace: RS 713. Cold, 7°C; calm. [L]
Thu
24 Jul
9.5 Track, Calwell. 2.5k warm-up with Karen in 17:06. Drills, strides. 10 laps of lane 6 (4,370m) in 24:14 (5:33/km) @ AHR 140 (84%), MHR 151 (91%) - as 'sprint' straights, jog bends (20 x 100m) - HR recov 138ish. Felt OK. Asics 1120s. 2.5k warm-down in 16:22. Cold, 9°C; calm. [B]
Fri
25 Jul
13.9 6pm. Theodore hills course in 1:17:12 (5:33/km) @ AHR 133 (80%), MHR 147. Tried to run strongly on many short uphills; relax/recover on downs. RS 739. Felt OK. Cold, 3°C; breezy. [U]
Sat
26 Jul
6 1.10pm. 3k out/back on Tharwa Dr Bridge course in 36:24 (6:04/km) @ AHR 120 (72%), MHR 132. Easy run but felt bad. Perhaps because of Thurs/Friday hard? Cool, 11°C; breezy, sunny. [L]
Sun
27 Jul
9.1 Race: 3000m - 11th in 12:19.93. High Noon meet. Felt better than the last one, but still not great. Frees. AHR 154 (93%), MHR 161. Km splits: 4:00, 4:12, 4:08 - (149/155, 156/157, 158/161). Had a good race with a young girl for the last 5 laps - she 'won'. RS 633. 2k warm-up, 1.6k warm-down. At 3pm, ran 2.5k at Fadden Pines (upper aerobic) in 11:25 (4:34/km) @ AHR 145 (87%). RS 662. Cool, 9°C; breezy, sunny. [B]
Week 30 77k - First week of Hills/Speed. OK, but a poor race. Weight 73.0kg.
Mon
28 Jul
14 Speedygeese. Early warm-up with Geoff to LBG; west past Yacht Club. Group warm-up + easy running. 1:27:06 (6:13/km) @ AHR 120 (72%), MHR 132. Felt OK; slight left hamstring niggle. Cold! 6°C; windy. [L]
Tue
29 Jul
8.5 Track, Calwell. 2.5k warm-up with Karen in 17:20. Strides. 8 laps of lane 6 (3,496m) in 20:20 (5:49/km) @ AHR 136 (82%), MHR 159, as 10 x 300m, 137m walk recov (1:27 ave): 66.7, 66.0, 65.0, 65.2, 66.9, 66.0, 65.9, 65.7. Frees. Felt OK to good. Approx 1500m race-pace, 3:40/km. 2.5k warm-down in 18:10. Cool, 8°C; calm. [B]
Wed
30 Jul
14 5.05pm. From Civic with Ruth & Rachelle - lake to before Molonglo River bridge & back in 1:25:01 (6:04/km) @ AHR 123 (74%), MHR 134. Felt OK. RS 747. Some stops for Rachelle on return. Cold, 7°C; breezy. [L]
Thu
31 Jul
7.7 Track, Calwell. 2.5k warm-up in 15:29. Strides, drills incl backwards figure-8s. 'Speed' intervals: 10 x 200m, 237m jog/walk recovery in 2:13 ave. 39.6, 39.1, 39.5, 39.6, 38.3, 38.0, 38.0, 38.7, 39.5, 38.9. MHR 157, recov HR 120ish. Frees. Felt OK. A little in reserve (but not much). 400m warm-down. Cold, 9°C; breezy. [B]
Fri
1 Aug
nil A rest day. Decided to give the niggles a chance to settle. The left hammy has been talking a bit lately. Also, I want a little freshness for the 5k tomorrow. Cold, 5°C; wet, windy.
Sat
2 Aug
17 Race: CCC Molonglo. Blowing a gale, so no chance of fast times. Ran the 5k at tempo pace, then the 10k "hard". 2k warm-up in 12:36. 5k in 25:36 (5:07/km) @ AHR 141 (85%), MHR 149. 10k - 72nd in 47:57 (4:48/km) @ AHR 148 (89%), MHR 155. Splits: 23:03/24:53. RS 709. Felt OK - moving well for 4k, then tired (especially into the wind). Niggles OK. Asics GT-2130s. Cool, 11°C; windy (28-39 km/h), sunny. [B]
Sun
3 Aug
13.9 1pm. Theodore hills course in 1:16:29 (5:30/km) @ AHR 138 (83%), MHR 150. Too tired to attack the hills, so ran at a more even upper aerobic pace. RS 759. Felt OK. Cool, 12°C; sunny. [U]
Week 31 75k - 200s on Thursday good; missing the 5k race not. Weight 73.5kg.
Mon
4 Aug
13.8 Speedygeese. Early warm-up with Geoff and Miranda to Kingston (8k) then easy running on the flat around PH. 1:25:32 (6:12/km) @ AHR 121 (73%), MHR 136. Felt OK, although tired. Cool, 8°C; calm. [L]
Tue
5 Aug
13.9 5.20pm. Too wet for track. Theodore hills course in 1:19:53 (5:45/km) @ AHR 131 (79%), MHR 142. For a few seconds two kangaroos bounded along the track in my headlamp. RS 753. Felt bad. Some days you eat the bear, and some days he eats you. Cold, 4°C; some very light rain, windy. [M]
Wed
6 Aug
14 5.07pm. From Civic with Ruth - lake to before Molonglo River bridge & back in 1:25:02 (6:04/km) @ AHR 120 (72%), MHR 130. Felt OK to good. Ran for a while with a visitor, Grant. RS 729. Cool, 10°C; calm. [L]
Thu
7 Aug
7 Track, Calwell. 2.5k warm-up with Karen in 17:10 @ AHR 114. Strides, drills. In lane six - 5 x 300m, 137m jog/walk recovery in 1:30 ave. 64.2, 63.6, 63.7, 64.8, 63.8. MHR 160, recovery HR 114 - 122. Frees. Felt OK to good. 1500m race-pace, 3:33/km. 2.5k warm-down in 14:50. Cold, 5°C; calm. [B]
Fri
8 Aug
12 5.05pm. Rose Cottage 12 in 1:10:58 (5:55/km) @ AHR 125 (75%), MHR 137. Easy run - felt OK to good. RS 739. Kms from 6:38 (up) to 5:22 (down). Cold, 7°C; breezy. [L]
Sat
9 Aug
nil Rest day. Need some freshness, as C2S is a hard race. Day 1 of the Beijing Olympics - last 2 laps of the cycling road race on now. Felt a bit sorry for Two Fruits as the max temp was 8.7°C today.
Sun
10 Aug
16.5 Race: 25th City to Surf 14k. 2,484th in 64:54 (4:38/km). Felt good. Asics GT-2130s (rather than the lighter Frees). Splits: 4:30 (1k), 13:05 (3k), 22:52 (5k), 34:05 (7k), 47:56 (10k), last 4k in 16:58. Happy (4:20 quicker than '07). Cool weather helped. 2.5k warm-up. Mild, 7 - 16°C; breezy. [B]
Week 32 77k - Good City to Surf and 300s. Weight 73.5kg. 334km last 4 weeks.


DateKms Comments
Mon
11 Aug
11.9 Speedygeese. Early warm-up with Geoff and Miranda to Kingston (7k) then easy running. 1:12:48 (6:07/km) @ AHR 119 (72%), MHR 131. "Cramp" upper left calf early in the run. Cold, 6°C; breezy. [L]
Tue
12 Aug
nil Upper left calf a bit touchy. Supervised the sprinters at Calwell. Cold, 7°C; breezy.
Wed
13 Aug
nil Another rest day for the calf. Improved from yesterday. Will try running tomorrow. Cool, 9°C; breezy.
Thu
14 Aug
8 Track, Calwell. 2.5k warm-up with Trevor in 14:26. Drills incl backwards; strides. 'Speed' intervals: 6 x 200m, 237m jog/walk recovery in 1:53 ave. 38.8, 39.4, 38.9, 38.8, 38.7, 39.3 - full rest then 3 x 100m. AHR 141 (85%), MHR 159, Recov 130-5ish. Frees. Calf was OK - happy to get through this session. Felt OK to good; can improve stride/form. 2.5k warm-down in 14:27. Cold, 8°C; windy. [B]
Fri
15 Aug
11 5.30pm. Rose Cottage 11 easy in 1:04:51 (5:54/km) @ AHR 127 (77%), MHR 140. Felt OK. RS 749. New course, turning before the 12 but same ascent. Low batteries in headlamp. Cold, 8°C; windy. [M]
Sat
16 Aug
14.5 10am. From War Memorial, easy with Aki - right Ainslie track, bush to Campbell Pk, around Duntroon, Wetlands, Kings Ave, in 1:31:19 (6:18/km) @ AHR 119 (72%), MHR 133. Felt OK. Cool, 11°C; sunny, windy. [L]
Sun
17 Aug
7.5 1.20pm. AIS track. Arrived late - started to warm-up for the 1500m, but the left quad was very niggly. Striding out felt awkward. Watched Geoff run a solid 5:22, then joined him for a long warm-down. O'Connor ridge, then over to Nth Lyneham ridge, under 'freeway' then back through paddocks easy in 42:44 (5:42/km) @ AHR 126 (76%), MHR 141. Felt OK to good. Spring on the way! Mild, 11°C; sunny, calm. [M]
Week 33 53k - Not a great week, although 200s were promising. Weight 73.5kg.
Mon
18 Aug
13.2 Speedygeese. Easy run - 8k with Geoff to Kingston, then with geese on the flat around PH. 1:18:15 (5:56/km) @ AHR 127 (77%), MHR 138. Felt less than OK, but calf/quad niggles OK. Cold, 5°C; breezy. [M]
Tue
19 Aug
13.7 Track, Calwell. Evaluation run. 20 laps of lane 6 (8,740m) in 46:51 (5:22/km) @ AHR 138 (83%). "Mile" (1,748m) splits and AHR: 9:11 (138), 9:20 (138), 9:24 (138), 9:27 (139), 9:29 (138). Frees. Strides, drills incl backwards; 2 laps to raise HR. 2.5k warm-up in 15:56, 1.6k warm-down. Felt OK. Cold, 10°C; windy. [U]
Wed
20 Aug
14 5.06pm. From Civic with Ruth - Lake BG bike path to Molonglo bridge & back, easy in 1:25:55 (6:08/km) @ AHR 121 (73%), MHR 130. Felt OK. RS 743. Cold, 10°C; windy. [L]
Thu
21 Aug
5.5 Track, Calwell. 2.5k warm-up in 15:54. Strides. Lane six - 7 x 300m, 100m walk across in 1:25 ave. 66.5, 65.1, 66.4, 64.8, 65.7, 64.9, 64.5. AHR 136, MHR 161, recov 102-117. Frees. Felt OK. Cold, 10°C; calm. [B]
Fri
22 Aug
8 6pm. Tharwa Dr Bridge, easy in 47:13 (5:54/km) @ AHR 124 (75%), MHR 135. Felt OK to bad. Long day and big week at work. RS 738. Cold, 7°C; very windy. [L]
Sat
23 Aug
12 12.50pm. Rose Cottage 12, tempo pace in 1:04:01 (5:20/km) @ AHR 143 (86%), MHR 152. Felt OK. Left hamstring niggly at the start and for the first km, OK after that. Fastest km the second in 4:51, slowest the fifth up the hill in 5:50. RS 762. Cool, 11°C; sunny, windy. [U]
Sun
24 Aug
12 3.50pm. Rose Cottage 12 in 1:13:36 (6:08/km) @ AHR 127 (77%), MHR 140. Felt OK, but tired. High HR for pace. Hamstring OK. Kms from 7:11 (5th) to 5:28 (7th). RS 779. Cool, 13°C; breezy. [M]
Week 34 78k - Tired from work/Olympics. 300s getting there. Weight 74.0kg.
Mon
25 Aug
14.5 Speedygeese. Early with Geoff & Miranda to Kingston (7.6k) + group easy, mainly with Helen (1:38 half yesterday). 1:27:06 (6:00/km) @ AHR 125 (75%), MHR 142. Felt OK to good. Cold, 10°C; breezy. [L]
Tue
26 Aug
9 Track, Calwell. 2.5k warm-up, 17:40. Drills (incl backwards). 10 x 300m (100m walk recov, 1:22 ave) 68.5, 68.1, 67.3, 67.9, 68.0, 66.9, 66.0, 65.3, 67.3, 64.4. (3k in 11:10). AHR 142, MHR 162, recov 107-122. Frees. Hard. Form reasonable, but slow. Felt less than OK. 2.5k warm-down, 16:04. Cool, 12°C; windy. [B]
Wed
27 Aug
12.2 5.04pm. From Civic with Ruth - Lake BG bike path to Duntroon & back, easy in 1:10:38 (5:47/km) @ AHR 123 (74%), MHR 132. Felt good! Low HR for pace. RS 712. Cool, 11°C; calm. [L]
Thu
28 Aug
8 5.30pm. Tharwa Dr Bridge, easy in 42:42 (5:20/km) @ AHR 131 (79%), MHR 143. Felt OK to good - surprising as I'd worked a long day. RS 699. Cool, 11°C; calm. [M]
Fri
29 Aug
nil Rest day. Need a day off due to the cumulative effects of a tiring week at work and less than desirable hours of sleep. Being in a "non-mileage" phase lessens the guilt from not running ;)
Sat
30 Aug
12 11am. Rose Cottage 12 as 6k easy, 4k 'hard tempo', 2k easy. 1:08:27 (5:42/km) @ AHR 135 (81%), MHR 156. Felt OK to good. The 4k was not far off race effort. Splits: 38:09 (6:21/km) @ AHR 126 / 18:10 (4:32/km) @ AHR 151 (91%), MHR 156 / 12:08 (6:04/km) @ AHR 141. Mild, 12°C; sunny, calm. [B]
Sun
31 Aug
16.2 9.12am. From War Memorial, easy with Aki - Ainslie track bush to Campbell Pk, Duntroon, Wetlands, Comm Ave, in 1:39:34 (6:09/km) @ AHR 124 (75%), MHR 134. Felt OK. Mild, 14°C; damp, windy. [L]
Week 35 72k - An OK week. 300s slow this time. Weight 73.0kg.
Mon
1 Sep
13.2 Speedygeese. Early with Geoff & Miranda to Kingston (8k), then more easy running on footpath around PH. 1:21:45 (6:12/km) @ AHR 118 (71%), MHR 130. Felt OK. Cool, 12°C; breezy. [L]
Tue
2 Sep
7.8 Track, Calwell. 2.5k warm-up in 15:34. Drills (incl backwards fig-8s). 8 x 300m (100m walk recov, 81 ave) 63.9, 64.3, 63.9, 63.1, 61.9, 61.5, 64.9, 62.8. (63.3 ave). AHR 142, MHR 161. Frees. Stopped at 8 as I was losing form. Felt OK - improved speed. Recovery a tad long. Encouraging - if I can get these down to 60... Headwind last 100m. 2.5k warm-down in 15:27. Mild, 14°C; breezy. [B]
Wed
3 Sep
12.2 5pm. From Civic with Ruth - Lake BG bike path to Duntroon & back, easy in 1:12:18 (5:56/km) @ AHR 124 (75%), MHR 131. Felt OK. Headwind out. Gorgeous sunset! RS 735. Cold, 10°C; windy. [L]
Thu
4 Sep
10.7 Track, Calwell. 2.5k warm-up in 15:34. Drills (incl backwards fig-8s). One lap warm-up + easy 12 laps of lane 6 (5,244m) in 29:37 (5:39/km) @ AHR 132 (80%). 4-lap splits & AHR: 9:47 (132), 9:55 (132), 9:55 (132). Frees. Felt OK. 2.5k warm-down in 15:21. Cold, 9°C; windy. [U]
Fri
5 Sep
8 6.10pm. Intervals. Tharwa Dr Bridge as 2k warm-up, 1k hard, 1k easy, 1k hard, 1k easy, 1k hard, 1k easy. 45:10 (5:39/km) @ AHR 132 (80%), MHR 158. Splits for the 1000s: 4:29, 4:03, 4:34 - AHR, MHRs: 142, 155 / 150, 157 / 153, 158. Asics GT-2130s. Felt OK. Slower than Stromlo. Cool, 10°C; breezy. [B]
Sat
6 Sep
14.9 9.40am. From War Memorial, easy with Aki - Ainslie track bush to Campbell Pk, Duntroon, Wetlands, Kings Ave, in 1:32:20 (6:12/km) @ AHR 125 (75%), MHR 135. Felt less than OK initially - gradually improved to OK. AHR a little high for this pace. Cool, 12°C; overcast, breezy. [L]
Sun
7 Sep
8.5 Race: High Noon 800m. 2:48.55 (4th, heat 4). An M50 PB :) Frees. Ran hard at the start and slotted in behind Caitlin and a young boy. Speedygeoff got my splits as 1:24/1:24, with 200s of 40, 44, 42, 42. Burning throat and lactic arms! Later did the 1500m race-walk in 8:01.47 (5:21/km) @ AHR 151 (91%), MHR 159. 4k warm-up + strides. 2.1k warm-down around stadium with Aki in 12:55 @ AHR 122. Mild, 15°C; sunny, breezy. [B]
Week 36 75k - Good. 800m race painful but fun. Weight 73.5kg. 278km last 4 weeks.


DateKms Comments
Mon
8 Sep
14.3 Speedygeese. Early with Geoff & Miranda anti-clockwise Central Basin 7.7k in 46:40 (6:04/km) @ AHR 122 (73%). On grass oval - 20 x 50m sprints, jog/walk back. All pretty much flat out - MHR 153. Felt OK to good. Left hamstring started to feel it, so stopped at 20. 1.7k warm-down. Cold, 11°C; calm to breezy. [B]
Tue
9 Sep
8 Track, Calwell. 2.5k warm-up in 17:01. Core strength with Karen. Quads sore from yesterday's sprints, so an easy session: 3 x 1000m, with 4:00 walking recoveries. 4:25, 4:21, 4:18 - AHR, MHRs: 140, 149 / 146, 155 / 148, 156. Frees. Felt OK. 2.5k with Kathy in 12:37! (5:03/km) @ AHR 144. Cool, 14°C; calm. [U]
Wed
10 Sep
13.1 5.10pm. From Civic with Ruth - Lake BG bike path to Duntroon & back, easy in 1:22:17 (6:17/km) @ AHR 118 (71%), MHR 128. Felt less than OK. Quads very sore! RS 741. Cool, 12°C; breezy. [L]
Thu
11 Sep
5 Track, Calwell. 2.5k warm-up in 16:03. Drills. Strides. Quads were still sore - decided not to run. More drills. 2.5k warm-down in 15:30. Cool, 13°C; breezy. [L]
Fri
12 Sep
8 Track, Calwell. 2.5k to the track in 15:25. Quads much better. 3 x 1000m, with 3:55 walk recoveries (HR 100). Times: 4:22, 4:16, 4:14 - AHR, MHRs: 144, 153 / 149, 156 / 149, 157. Frees. Felt OK to good. Easy session; moderately quicker than Tuesday. 2.5k home in 15:38. Mild, 19°C!; breezy. [B]
Sat
13 Sep
7 5.20pm. PH on way home from Mal's 50th b'day at the Green Herring. Lap of Central Basin easy in 45:03 (6:26/km) @ AHR 122, MHR 141, including 5 x 15sec pick-ups. Felt less than OK. Warm, 22°C; calm. [L]
Sun
14 Sep
13.5 Race: Canberra Times 10k Fun Run. 476th in 46:44 chip time (4:40/km) @ AHR 150 (90%), MHR 162. Frees. Woeful! Felt OK for 2k, then worse with each kilometre. Probably started too fast. Splits: 4:11, 4:12, 4:24, 4:43, 4:57 (22:27), 4:33, 4:48, 4:56, 4:57, 5:03 (24:17). AHR first half 153, second half 147. Last km crowded with walkers. 3.5k warm-up. Warm, 17°C; damp, windy (headwind last km). [B]
Week 37 69k - Bad 10k race, sore quads, otherwise an OK week. Weight 74.0kg.
Mon
15 Sep
13 Speedygeese. Early with Geoff & Chris to Kingston (faster than normal), plus easy running on PH footpaths. 1:17:52 (5:59/km) @ AHR 122 (72%), MHR 134. Felt OK. Cool, 13°C; rain, very windy. [L]
Tue
16 Sep
8 5.40pm. Tharwa Dr Bridge in 41:45 (5:13/km) @ AHR 135 (81%), MHR 151. Felt OK. Long day at work. Progression run 6k (difficult due to elevation changes). Km splits (AHRs): 5:38 (113), 5:09 (126), 5:12 (133), 5:07 (141), 4:41 (140), 4:53 (146), 5:36 (139), 5:29 (143). RS 705. Cool, 9°C; breezy. [U]
Wed
17 Sep
13.9 5.10pm. Theodore hills course in 1:16:05 (5:28/km) @ AHR 135 (81%), MHR 147. Felt OK - tired 2nd half. A kangaroo (joey in pouch) on the trail. Splits: 38:40/37:25. RS 739. Cool, 12°C; calm. [U]
Thu
18 Sep
5.1 7.30pm. Intervals. An improvised session - ran on the road (LW Circ), slightly uphill. 4 x 500m with 530m jog recoveries in 3:44. Times, AHR, MHRs: 2:17 (137, 147), 2:16 (144, 152), 2:15 (144, 153), 2:14 (143, 154). Felt OK, although tired. Asics GT-2130s. 1k warm-up, 500m warm-down. Cool, 14°C; calm. [B]
Fri
19 Sep
12 5.30pm. Rose Cottage 12 in 1:10:30 (5:53/km) @ AHR 127 (77%), MHR 140. Felt OK - easy run but HR up a little. Enough light to finish the trail section. RS 746. Mild, 20°C!; calm. [M]
Sat
20 Sep
10 1pm. Intervals. Used flat section of trail above Eaglemont Retreat. Slower than the track. Slightly easier running south. 12 x 300m (74 sec walk recovery) 69.2, 69.7, 65.8, 68.3, 67.3, 68.5, 66.3, 70.4, 68.2, 71.4, 69.0, 69.2. Ave 68.6 (3:49/km). AHR 144, MHR 159. Recov 119 to 132. After last, 1:54 to HR 110. Frees. Felt OK. On warm-up felt weak & less than OK. 3.4k warm-up @ AHR 122, 2k warm-down. Warm, 21°C; breezy. [B]
Sun
21 Sep
14 9am. Masters' Stromlo pack run. Anti-clockwise Mt Stromlo, over top, + lap of grass CC course with Geoff, easy in 1:22:48 (5:55/km) @ AHR 127 (77%), MHR 146. Felt OK to good. Mild, 16°C; sunny. [M]
Week 38 76k - OK training week. Finally enjoying warmer weather! Weight 74.0kg.
Mon
22 Sep
13.2 Speedygeese. Early with Geoff to Kingston (7.4k), group warm-up + many easy laps of the underground carpark. 1:18:34 (5:57/km) @ AHR 124 (75%), MHR 137. Felt OK. Mild, 16°C; wet. [L]
Tue
23 Sep
7 Intervals - 'Old Calwell Oval' (our track closed for maintenance). 2.5k warm-up in 16:49. 30 minutes of drills (using low hurdles). 5 x 225 metres (175m jog/walk recovery in 1:27) 49.9, 50.2, 50.3, 50.2, 48.6. MHR 153. 2.5k warm-down in 15:52. Felt less than OK. Mild, 15°C; calm. [B]
Wed
24 Sep
7

11.5
4.30am. Johnson Dr 7k in 42:43 (6:06/km) @ AHR 122 (73%). Felt OK. Cold, 2°C; calm. [L]
6.30pm. Intervals. Bike-path, HS basketball courts to Johnson Drive. 4 x 1000m (830m recov jog in 6 mins). 4:22, 4:17, 4:19, 4:18. MHR 153. Felt OK. 2k warm-up, 3k warm-down @ AHR 120. Mild, 15°C; calm. [B]
Thu
25 Sep
7.5 Old Calwell Oval. Warm-up with Liam (tempo run for me) anti-clockwise around Bonython Hill. 6.7k in 33:25 (4:59/km) @ AHR 142 (86%), MHR 151. Felt OK/good. Hurdle drills. 800m warm-down. Mild, 17°C; calm. [U]
Fri
26 Sep
12 5.20pm. Rose Cottage 12 as 6k easy, 4k tempo, 2k easy. 1:07:18 (5:36/km) @ AHR 127 (77%), MHR 150. Frees. Felt OK to good. Splits and HRs: 36:55 (6:09/km) AHR 119 / 18:19 (4:35/km) AHR 142 (86%), MHR 150 / 12:05 (6:02/km) AHR 130. Lower HRs than the same session on August 30. Mild, 18°C; breezy. [B]
Sat
27 Sep
11.8

7
9am. Race: Fitzroy Falls Fire Trail 10k. 45th in 54:03 (5:24/km) @ AHR 141 (85%), MHR 153. Tempo effort, hoping to save the legs a bit for a possible 1500m race tomorrow. Felt OK. A lovely country bush run! A few hills; rough and smooth trails; and a 'creek' crossing. 1.8k warm-up. Warm, 20°C; sunny. [U]
5.20pm. Johnson Dr 7k recovery run in 44:23 (6:20/km) @ AHR 117 (70%). Felt bad at first, then OK. Ran as easily as possible, just turning the legs over. Warm, 22°C; calm. [L]
Sun
28 Sep
7 Race: High Noon 3000 metres in 15:48 (5:16/km) @ AHR 134 (81%), MHR 141. Frees. Ran with Yelena. Felt good, although legs had some soreness (not good enough to race a 1500). Splits: 4:56 (135 - 141), 5:26 (134 - 139), 5:26 (133 - 136). After, 4k easy bush run in 25:50 @ AHR 118. Warm, 24°C; very windy. [L]
Week 39 84k - Good training week. Weight 74.5kg.
Mon
29 Sep
12 5.40pm. Rose Cottage 12, easy in 1:10:23 (5:52/km) @ AHR 122 (73%), MHR 133. Felt OK to good - surprising, as it was after a long day at work. RS 716. Cool, 11°C; breezy. [L]
Tue
30 Sep
8 5.45pm. Intervals. Tharwa Dr Bridge as 2k warm-up, 1k hard, 1k easy, 1k hard, 1k easy, 1k hard, 1k easy. 44:23 (5:33/km) @ AHR 129 (78%), MHR 153. Splits for the 1000s: 4:32, 4:06, 4:33 - AHR, MHRs: 139, 148 / 145, 151 / 145, 153. Asics GT-2130s. Felt OK. Marginally slower than 5 Sept, but lower HRs pleasing. Speed seemed limited by tiredness after a 10 hour working day. Cool, 13°C; calm. [B]
Wed
1 Oct
7

12
4.30am. Johnson Dr 7k in 43:15 (6:11/km) @ AHR 119 (72%). Felt OK. Cold, 1°C; calm. [L]
7.15pm. Tharwa Drive bridge 12k in 68:33 (5:43/km) @ AHR 122 (73%), MHR 133. Felt OK to good. Low HR for pace - the quickest I've run at this HR. RS 697. Mild, 14°C; calm. [L]
Thu
2 Oct
8.2 Track, Calwell. 2.5k with Karen in 16:45. Pilates 15mins incl 'bird' & 'push-up pointer'. 10 x 200m; 140m walk (full) 2:03 recov. 38.5, 38.0, 37.5, 37.6, 38.2, 38.5, 38.0, 38.2, 38.4, 38.5. AHR 127, MHR 153. Recov 100-110. Frees. Felt OK. Tried to hold good form. 2.5k warm-down in 15:08. Warm, 26°C. [B]
Fri
3 Oct
12 5.45pm. Rose Cottage 12, easy in 1:10:12 (5:51/km) @ AHR 124 (75%), MHR 135. Felt OK. A little dark coming back through the bush. RS 725. Mild, 21°C; changeable, windy. [L]
Sat
4 Oct
16 4pm. Rose Cottage 16, easy in 1:35:08 (5:57/km) @ AHR 124 (75%), MHR 135. Felt OK at first, but tired later. Track nice and soft from overnight rain. RS 737. Mild, 19°C; overcast. [L]
Sun
5 Oct
8 12.15pm. Intervals. Tharwa Dr Bridge course. 2 x 2000m, 1k recovery in 6:27 @ AHR 135. 2000m, AHR, MHR: 9:16 (144, 153), 8:55 (151, 158). Asics GT-2130s. 43:42 for 8k. Felt OK. A bit disappointed not to be running faster for these. Perhaps some tiredness from yesterday's long run. Mild, 16°C; breezy. [B]
Week 40 83k - 200s were good, 2000s not. Weight 74.0kg. 312km last 4 weeks.


DateKms Comments
Mon
6 Oct
12 3.15pm. Rose Cottage 12 upper aerobic in 1:03:15 (5:16/km) @ AHR 137 (83%), MHR 146. Felt OK. Unable to push HR higher. Cold rain. Course PB. Splits: 32:35 (136), 30:40 (138). Cool, 12°C; wet, windy. [U]
Tue
7 Oct
7

8.8
4.30am. Johnson Dr 7k in 45:12 (6:27/km) @ AHR 116 (70%). Felt OK. Cold, 0°C; calm. [L]
4.45pm. Track, Calwell. 2.5k warm-up in 16:05. Used lane 6 to run 22 x 165m at about 1500m race-pace (36ish secs each), with a 53.5m walk recoveries in 40ish secs (11 laps) @ AHR 133, MHR 147. Felt less than OK (slow and tired). Tried to maintain good form. 1.5k warm-down. Mild, 15°C; windy. [B]
Wed
8 Oct
12 6.20pm. Rose Cottage 12 as 6k easy, 4k tempo, 2k easy. 1:08:14 (5:41/km) @ AHR 128 (77%), MHR 154. Asics 2130s. Felt OK, but tired. Splits and HRs: 36:43 (6:07/km) AHR 121 / 18:09 (4:32/km) AHR 144 (87%), MHR 154 / 13:22 (6:41/km) AHR 127. PB for the 4k. Last hard session before Melbourne. Mild, 14°C; breezy. [B]
Thu
9 Oct
5.5 Track, Calwell. 2.5k warm-up with Karen in 16:22 @ AHR 110 (66%). 15 mins Pilates core strength. 5 x 100m. Frees. Felt OK. 2.5k warm-down with Liam & Lachie in 14:02 @ AHR 124 (75%). Mild, 18°C; breezy. [L]
Fri
10 Oct
nil No time to run. From work to home, packed, then to Canberra Airport for the flight to Melbourne. Arrived at the Mantra on Jolimont about 8pm.
Sat
11 Oct
5 7.45am. Ran with Thea to "The Tan", then one clockwise lap (too quick) with a surprising number of runners. 26:50 (5:22/km) @ AHR 130 (78%), MHR 145. Felt OK, but not great. Mild, 17°C; sunny, calm. [M]
Sun
12 Oct
10 Race: Melbourne 10k. 211th in 46:38 (4:40/km) @ AHR 151 (91%), MHR 157. Frees. Felt good. Walk to start warm-up + strides. Started too far back - first km on a crowded narrow path up to St Kilda Rd exciting to say the least. Good scenic course; probably a minute slower than Gold Coast or the track. Splits: 2k - 9:27, 6k - 27:49 (18:22), then 18:49 last 4k. Finished 7th 50-54 male. Warm, 22-24°C; sunny, breezy. [B]
Week 41 60k - Happy with how I raced the 10k. Weight ?
Mon
13 Oct
nil Rest day. Slight niggles left hamstring and right ankle. Otherwise, feel OK.
Tue
14 Oct
10 7.05pm. Rose Cottage 10, easy in 60:27 (6:03/km) @ AHR 124 (75%), MHR 136. Felt OK. Full moon rising in the north-east. RS 749. Mild, 14°C; breezy. [L]
Wed
15 Oct
10 7.10pm. Rose Cottage 10 upper aerobic in 54:43 (5:28/km) @ AHR 137 (83%), MHR 148. Felt OK. A little slow for this HR. RS 750. Long days at work this week. Mild, 16°C; calm. [U]
Thu
16 Oct
8.7 Track, Calwell. 2.5k warm-up in 14:55. Drills & strides. 3 x 1000m, with 2:30 walk recoveries (HR 105-110). Times: 4:16, 4:15, 4:09 - AHR, MHRs: 145, 153 / 151, 158 / 153, 162. Full recovery, then 4 x 100m fast with good form. Frees. Felt OK to good. 2.5k warm-down in 14:44. Mild, 20°C; breezy. [B]
Fri
17 Oct
12 7.10pm. Rose Cottage 12, easy in 1:11:47 (5:59/km) @ AHR 124 (75%), MHR 135. Felt OK, although tired before starting (worked 11 hours today). RS 742. Mild, 20°C; calm. [L]
Sat
18 Oct
7

8
8.30am. Johnson Dr 7k in 43:52 (6:16/km) @ AHR 122 (73%). Felt OK. Mild, 12°C; sunny. [L]
4.10pm. Race: Interclub 1500m in 5:48.88. 2nd-last in the slow heat. Head not in right place to run well. Tired. Arrived too late (voting) for a good warm-up. Splits: 90, 97, 95, 67. Frees. No HR data. 1k warm-up + 2 strides. 5.5k warm-down with Geoff in 30:08 (5:29/km) @ AHR 129 (78%), MHR 140. Warm, 24°C; sunny. [B]
Sun
19 Oct
10

12
11am. Rose Cottage 10, easy in 67:18 (6:44/km) @ AHR 124 (75%), MHR 139. Felt bad. One of my worst runs ever. Run/walk to keep HR down. RS 835. Warm, 24°C; windy. [L]
6.35pm. Rose Cottage 12 in 68:31 (5:43/km) @ AHR 129 (78%), MHR 140. Felt good (opposite to this morning). Moving well. Grey run by HR, but pace felt easy. RS 737. Warm, 25°C; breezy. [M]
Week 42 78k - 1500m race not great, but rest of the week OK. Weight 74.0kg.
Mon
20 Oct
8

12.2
8.30am. Tharwa Dr Bridge in 49:09 (6:09/km) @ AHR 123 (74%). Felt OK - no injury problems. About as long as I'd want to run for a second run. RS 756. Mild, 17°C; sunny. [L]
4.30pm. Speedygeese. Early warm-up alone, including to the lake, then easy running. 1:16:48 (6:18/km) @ AHR 118 (71%), MHR 133. Felt OK, although tired last 10 minutes. Warm, 23°C; calm. [L]
Tue
21 Oct
7

8.4
9.50am. Johnson Dr 7k in 42:40 (6:06/km) @ AHR 122 (73%). Felt OK. Cool, 9°C *; sunny. [L]
4.30pm. Track, Calwell. 2.5k warm-up with Karen in 16:49. Drills, incl backwards fig 8s; strides. 3 x 1000m, with 2:30 walk recoveries (HR 101-106). Times: 4:23, 4:23, 4:14 - AHR, MHRs: 140, 149 / 146, 153 / 147, 157. Frees. Felt tired. Times slow; not used to double runs. 2.5k warm-down in 14:50. Mild, 15°C *; calm. [B]
Wed
22 Oct
6

14.1
12.30pm. Johnson Dr 6k in 37:23 (6:14/km) @ AHR 120 (72%). Felt OK. Cool, 4°C; windy. [L]
4.50pm. From Civic with Ruth to Molonglo River bridge; back in 1:30:52 (6:27/km) @ AHR 116 (70%), MHR 125. Felt OK to good. Chatted all the way. A headwind in both directions! Cold, 3°C; very windy. [L]
Thu
23 Oct
7

9.8
11.10am. Johnson Dr 7k in 43:41 (6:14/km) @ AHR 119 (72%). Felt OK. Cool, 4°C; windy. [L]
7.45pm. Race: ACT Masters' 3000m in 12:32.80 (4:11/km) @ AHR 148 (89%), MHR 158. Frees. Felt OK to good. Tried to run 5k race-pace. Splits: 4:10, 4:14, 4:09. AHR, MHRs: 138, 149 / 151, 153 / 154, 158. A bit of a sprint in last lap chasing Roger. 5.2k warm-up (2 at Calwell), 1.6k warm-down. Cool, 6°C; breezy. [B]
Fri
24 Oct
7.3

12
11.35am. Trails south of Mt Tugg. 44:34 (6:06/km) @ AHR 124 (75%). OK/good. Mild, 14°C; breezy. [L]
6.45pm. Rose Cottage 12, easy in 1:12:39 (6:03/km) @ AHR 121 (73%), MHR 135. Ugly at first, gradually improved to slightly better than homely. RS 733. Mild, 13°C; calm. [L]
Sat
25 Oct
16 11.45am. Rose Cottage 16 - easy in 1:38:12 (6:08/km) @ AHR 126 (76%), MHR 143. Some slices of the cake were good. But it was a big cake... a multi-tier wedding cake. RS 773. Mild, 14°C; calm. [M]
Sun
26 Oct
9.5

13
9.25am. Masters' O'Connor Ridge 8k H'cap - 4th in 45:20 (5:40/km) @ AHR 137 (83%), MHR 153. Felt OK to good. Hilly course. 1.5k warm-up. Warm, 16°C; sunny. [U]
7pm. Rose Cottage 13 in 1:17:02 (5:55/km) @ AHR 124 (75%), MHR 137. Felt surprisingly OK. Thought I'd struggle after this morning. Lovely evening for a run. RS 735. Mild, 20°C; calm. [L]
Week 43 130k - That was some week. Biggest since '91. Weight 74.0kg.
Mon
27 Oct
13

6
11.30am. Rose Cottage 13 in 1:28:27 (6:48/km) @ AHR 124 (75%), MHR 140. Felt bad. Considerably slower than last night for the same heart-rate. RS 844. Warm, 20°C; very windy. [L]
4.45pm. Johnson Dr 6k in 34:37 (5:46/km) @ AHR 130 (78%), MHR 143. Felt OK. A grey run - faster than 'easy' in order to get home to go out for Kathy's birthday. RS 750. Warm, 21°C; very windy. [M]
Tue
28 Oct
7.3

13
11am. Trails south of Mt Tugg. 45:54 (6:17/km) @ AHR 124 (75%). Felt OK. Warm, 21°C; breezy. [L]
6.30pm. Rose Cottage 13 in 1:14:54 (5:46/km) @ AHR 123 (74%), MHR 134. Felt OK to good. Frees. Cool nor'easterly a blessing, and reason for the good pace/HR. RS 709. Cool, 13°C; windy. [L]
Wed
29 Oct
7

14.3
10.45am. Johnson Dr 7k in 41:48 (5:58/km) @ AHR 122 (73%). Felt OK. Mild, 14°C; overcast. [L]
4.50pm. From Civic with Ruth to Molonglo River bridge; back in 1:28:53 (6:13/km) @ AHR 116 (70%), MHR 124. Felt OK/good. Head-wind out. Saw black swans synchronised swimming. RS 721. Mild, 13°C; breezy. [L]
Thu
30 Oct
7

10.5
10.30am. J Dr 7k in 44:54 (6:25/km) @ AHR 119 (72%) incl 4 x 90m. Felt OK. Warm, 18°C; sunny. [L]
7.45pm. Race: ACT Masters' 5000m in 21:53.35 (4:23/km) @ AHR 148 (89%), MHR 153. Frees. Felt OK for 5 laps, then just plain tired. Last place. Splits: 4:13, 4:15, 4:24, 4:34, 4:28. AHR, MHRs: 139, 149 / 151, 153 / 152, 153 / 150, 152 / 150, 153. 4k warm-up, 1.5k warm-down. Warm, 21°C; calm. [B]
Fri
31 Oct
10

13
11.15am. Rose Cottage 10 in 60:42 (6:04/km) @ AHR 123 (74%). Felt OK. Warm, 22°C; very windy. [L]
7pm. Rose Cottage 13 in 1:18:38 (6:03/km) @ AHR 118 (71%), MHR 129. OK. Just let the legs do what they wanted (which wasn't much). Gorgeous sunset. Surprisingly low HR. RS 714. Mild, 17°C; breezy. [L]
Sat
1 Nov
10

17
11am. Rose Cottage 10 in 62:18 (6:14/km) @ AHR 121 (73%). Felt bad. Mild, 16°C; overcast. [L]
4.10pm. Race: Interclub 1500m in 6:02.67. 3rd-last in heat 2. Felt OK, but the legs didn't want to run any faster. Splits: 93, 100, 105, 65. AHR 146 (88%), MHR 157. Frees. 1.5k warm-up. 14k warm-down with Geoff around Lake Ginninderra in 1:18:15 (5:35/km) @ AHR 125 (75%), MHR 134. Mild, 14°C; breezy. [B] + [L]
Sun
2 Nov
7

12
11.30am. Johnson Dr 7k in 45:47 (6:32/km) @ AHR 118 (71%). Felt bad. Mild, 15°C; sunny. [L]
6.50pm. Rose Cottage 12, easy in 1:11:24 (5:57/km) @ AHR 123 (74%), MHR 131. Felt weary, but sort of OK - moving well in the middle section. RS 732. Mild, 18°C; light rain. [L]
Week 44 147k - Biggest week ever. OK, but tiring. Weight 73.5kg. 415km last 4 weeks.


DateKms Comments
Mon
3 Nov
10 6.45pm. Rose Cottage 10 in 60:23 (6:02/km) @ AHR 117 (70%), MHR 130. Felt OK. Low standing heart-rate (61) before starting. RS 706 - good for this course (hilly). Mild, 15°C; breezy. [L]
Tue
4 Nov
5

10
12.15pm. Johnson Dr 5k in 29:06 (5:49/km) @ AHR 120 (72%). Felt OK. Cool, 11°C; breezy. [L]
6.35pm. Rose Cottage 10 in 58:19 (5:50/km) @ AHR 123 (74%), MHR 134. Felt OK. Some spring had returned to the legs this evening. RS 717. Cool, 12°C; breezy. [L]
Wed
5 Nov
14.1 5.10pm. From Civic with Ruth to Molonglo River bridge; back in 1:27:48 (6:14/km) @ AHR 114 (69%), MHR 122. Felt OK, although tired from a long work day. Head-wind returning. RS 710. Mild, 13°C; windy. [L]
Thu
6 Nov
7.4 Track, Calwell. 6.30pm. 3k wm-up to track in 17:23 (5:48/km) @ AHR 113. Strides, drills. 8 x 200m, 120m walk recovery in 1:50 ave. 41.6, 40.0, 38.9, 39.2, 40.6, 40.5, 39.5, 37.3. MHR 156, recov HR 100-105. Frees. Felt OK. Tried to run fast (failed). 1st 7 felt like 38s. 2k wm-down in 12:56 @ AHR 125. Mild, 15°C; a zephyr. [B]
Fri
7 Nov
10 6.45pm. Rose Cottage 10 as 5k easy, 3k tempo, 2k easy. 56:49 (5:41/km) @ AHR 128 (77%), MHR 157. Asics 2130s. Felt OK. Splits and HRs: 30:28 (6:06/km) @ AHR 119 / 13:17 (4:26/km) @ AHR 147 (89%), MHR 157 / 13:04 (6:32/km) @ AHR 130. Mild, 16°C; light rain. [B]
Sat
8 Nov
5

9.5
11.45am. Johnson Dr 5k in 29:19 (5:52/km) @ AHR 124 (75%). Felt tired. Cool, 11°C; overcast. [L]
5.55pm. Race: Interclub 3000m in 12:45.94 (4:15/km) @ AHR 150 (89%), MHR 158. Frees. Felt OK for two laps, then bad. Splits: 4:05, 4:22, 4:19. Headwind back straight. 3 hard days in a row was too much - shouldn't have raced. 3.5k warm-up with Geoff in 20:22, 3k warm-down in 18:40. Cool, 10°C; windy. [B]
Sun
9 Nov
5

7
11.30am. Johnson Dr 5k in 29:18 (5:52/km) @ AHR 120 (72%). Felt OK. Mild, 16°C; sunny. [L]
7.15pm. Johnson Dr 7k in 40:49 (5:50/km) @ AHR 123 (74%). Felt OK. A lovely evening for a run. Felt better today than I did yesterday. RS 717. Mild, 16°C; calm. [L]
Week 45 83k - Felt pretty tired this week. Bad 3k race. Weight 73.5kg.
Mon
10 Nov
nil A rest day. I'm hoping a day off running will help revive the legs and body for Thursday's 10,000.
Tue
11 Nov
7 Track, Calwell. 2.5k warm-up with Karen in 16:15 @ AHR 115. Drills, strides. 4 x 500m to practise the feel of possible 10k race-pace; full recovery (4 minutes) - 2:09, 2:08, 2:08, 2:07. AHR/MHRs: 129/142, 135/144, 135/144, 138/146. Frees. Felt OK. 2.5k warm-down in 16:02 @ AHR 120. Warm, 23°C; calm. [U]
Wed
12 Nov
nil Yes, another rest day. The plan for tomorrow is to set off at 4:20-24 kilometres (1:44 to 1:46 per 400m lap) and hold that for as long as possible.
Thu
13 Nov
13.5 Race: ACT Masters' 10,000m. 11th in 45:21.64 (4:32/km) @ AHR 151 (91%), MHR 156. Frees. Felt less than OK; legs didn't feel fresh at all. Splits: 4:23, 4:20, 4:26, 4:29, 4:36 (22:14), 4:35, 4:42, 4:46, 4:42, 4:23 (23:08). AHR, MHRs: 142,148 / 152,155 / 154,156 / 154,156 / 152,154 / 152,153 / 150,153 / 148,149 / 149,152 / 152,156. Roger & Nadine behind for 4k; Roger took off, then I ran alone. 2k w-up, 1.5k w-down. Warm, 23°C; calm. [B]
Fri
14 Nov
12 6pm. Rose Cottage 12, easy in 1:09:53 (5:49/km) @ AHR 126 (76%), MHR 138. Felt OK to good - no soreness from yesterday's race. RS 734. Hot, 27°C; calm. [L]
Sat
15 Nov
2

11.5
4.20pm. Race: Interclub 1500m race-walk in 8:06.44 (5:24/km). Felt OK/good. Warm, 18°C; windy. [B]
6.30pm. Easy run from Regatta Point to Molonglo River Bridge and back in 1:07:02 (5:50/km) @ AHR 125 (75%), MHR 130. Felt OK/good. Slow on return into a headwind. Top sunset! Mild, 16°C; windy. [L]
Sun
16 Nov
12.8 2.35pm. Leg 6 of the Sri Chinmoy Triple Tri for the "Rad's Racers" team. Leg included an early hike up Mt Taylor (851m) - great views from the summit. Ran at upper aerobic effort - 12k in 63:20 (5:17/km) @ AHR 138 (83%), MHR 151. Felt OK/good. 800m warm-down in 5:20. Warm, 19°C; windy. [U]
Week 46 59k - Feeling better at week's end — a bit late for the 10k. Weight 73.5kg.
Mon
17 Nov
11.2 Speedygeese. Early warm-up with Geoff and Miranda to Kingston (7.3k), then easy running. 1:11:03 (6:21/km) @ AHR 114 (69%), MHR 133. Sore quads from yesterday's downhill. Warm, 19°C; calm. [L]
Tue
18 Nov
10.1 Track, Calwell. 2.5k warm-up with Kathy in 13:50 @ AHR 122. 3 sets 200m, 500m, 1000m (2:00 walk recov; 4:30 b't sets) - 44.3, 2:02, 4:27 - 42.7, 2:05, 4:26 - 40.8, 2:05, 4:31. Frees. Quads still sore... not sure this was a great idea. AHR 127, MHR 153. 2.5k warm-down in 15:14 @ AHR 120. Mild, 16°C; calm, light rain. [B]
Wed
19 Nov
10 6.30pm. Rose Cottage 10, easy in 58:10 (5:49/km) @ AHR 122 (73%), MHR 134. Felt OK energy-wise, but the legs were still feeling second-hand. Low HR for course/pace: RS 710. Mild, 21°C; some light rain. [L]
Thu
20 Nov
nil A rest day. Long hours at work for the past two days have got the better of me.
Fri
21 Nov
12 7pm. Rose Cottage 12, easy in 1:10:28 (5:52/km) @ AHR 122 (73%), MHR 136. Felt rusty at first, OK later. Standing HR lowish (63) before starting. RS 716. Mild, 14°C; windy to breezy. [L]
Sat
22 Nov
8 7.30pm. Tharwa Dr Bridge in 41:53 (5:14/km) @ AHR 143 (86%), MHR 152. Felt less than OK - close to tempo effort, but slow. High HR for course/pace. RS 749. Cold! 4°C; some light rain. [U]
Sun
23 Nov
10 1.40pm. Rose Cottage 10, easy in 60:50 (6:05/km) @ AHR 124 (75%), MHR 136. Felt less than OK. Hope it's just temporary. Snow on the Brindies! RS 754. Cool, 8°C; very windy. [L]
Week 47 61k - Not a great week, although the track session was OK. Weight 74.0kg.
Mon
24 Nov
19.4 Speedygeese. Early warm-up with Geoff and Miranda to Kingston - 8.3k in 51:42 (6:14/km) @ AHR 123. Group warm-up (1.4k) then 'tempo' 20 laps of a 460m circuit from the Rose Gardens; 9.2k in 45:50 (4:59/km) @ AHR 149 (90%), MHR 155. Felt OK/good. 500m warm-down. Mild, 17°C; calm. [U]
Tue
25 Nov
7.5 Track, Calwell. 2.5k warm-up (2nd half with Kathy) in 14:09 @ AHR 129. Drills 15 mins, strides. 'Speed' intervals. 10 x 200m, slow walk back recovery in 2:28 av - 39.5, 39.1, 38.5, 39.8, 38.1, 38.5, 38.3, 38.1, 38.7, 37.9. MHR 156, AHR 122. Frees. Felt good. Quite pleased with this session. Tried to maintain good form (not going for maximum speed). 2.5k warm-down with Kathy in 13:54 @ AHR 133. Mild, 16°C; breezy. [B]
Wed
26 Nov
10 6.40pm. Rose Cottage 10, in 63:48 (6:23/km) @ AHR 117 (70%), MHR 129. Felt bad. Legs cantankerous throughout - telling me they'd done something serious yesterday. RS 746. Mild, 17°C; breezy. [L]
Thu
27 Nov
11.5 Race: ACT Masters' 5000m. 1st in 21:44.8 (4:21/km) @ AHR 156 (94%), MHR 162. Frees. Felt OK. Wanted to race the 1500m, but legs weren't good at all during the warm-up, so switched to the later 5k. Everyone stopped at 3k (started raining after 2k). Splits: 4:11, 4:14, 4:22 (12:47), 4:33, 4:25. AHR, MHRs: 146, 154 / 156, 159 / 159, 160 / 158, 159 / 159, 162. 4.5k warm-up, 2k warm-down. Mild, 17°C; humid, calm, wet. [B]
Fri
28 Nov
12 7pm. Rose Cottage 12 in 1:10:46 (5:54/km) @ AHR 122 (73%), MHR 135. Felt OK/good. RS 719. Track soft after rain; the bush was so Australian — fresh and smelling of eucalyptus. Humid, 20°C; overcast. [L]
Sat
29 Nov
16 9.20am. From War Memorial, easy with Aki - right Ainslie track, Duntroon, new bike-path to airport, Wetlands, Comm Ave. 1:39:15 (6:12/km) @ AHR 118 (71%), MHR 131. Felt OK/good. Detour around Foreshore concert site - stopped at 16k and walked the last half of Anzac Pde. Mild, 16°C; breezy. [L]
Sun
30 Nov
14.5

12
8.50am. Masters' Innabaayna 7k handicap. 6th in 35:49 (5:07/km) @ AHR 139 (84%), MHR 152. Felt OK/good. 500m warm-up, 7k warm-down in 41:46 (5:58/km) @ AHR 123 (74%). Mild, 12°C; sunny. [U] [L]
7pm. Rose Cottage 12, in 1:17:55 (6:30/km) @ AHR 117 (70%), MHR 131. Felt bad. Tried to keep it easy by running at a gentle pace — sort of worked. No energy. RS 760. Cool, 14°C; windy. [L]
Week 48 103k - Good week, including a rare victory. Weight 74.5kg. 306km last 4 weeks.


DateKms Comments
Mon
1 Dec
13 Speedygeese. Early warm-up with Geoff to Kingston & back (8k). Group warm-up; 3-person relay (easy). 76:30 (5:53/km) @ AHR 122 (72%). Felt less than OK. Very tired. Mild, 15°C; windy. [L]
Tue
2 Dec
13 6.45pm. Rose Cottage 13 including 5 x 1k. 71:35 (5:30/km) @ AHR 130 (78%), MHR 150. Splits (AHR): 11:45 (112) 2k, 4:46 (136), 6:10 (129), 5:15 (144) up, 6:09 (132), 4:38 (143), 5:46 (129), 4:35 (139) down, 5:36 (123), 4:36 (142), 12:19 (129) 2k. Frees. Felt good; much better than yesterday. Mild, 17°C; breezy. [B]
Wed
3 Dec
17.1 5.15pm. From Civic with Ruth - Lake BG bike path + new one to Airport & back, very easy in 1:50:33 (6:28/km) @ AHR 111 (67%), MHR 124. Felt OK. Lovely afternoon. RS 718. Mild, 18°C; windy. [L]
Thu
4 Dec
8.6 Race: ACT Masters' 1500m. 9th in 5:46.8. Woden (grass track). Barefoot. AHR 151 (91%), MHR 158. Happy with this. Legs felt awful during the warm-up; a bit better for drills, but wasn't confident. Headwind home straight. Almost caught the group of Dale, Gary & Heath in the third lap. My last lap was slow. Splits: 90, 92, 95, 70. Warm-up 3.7k. Also 4-lap spiral race-walk in 9:54. 1.8k warm-down. Mild, 15°C; windy. [B]
Fri
5 Dec
13 7.30pm. Rose Cottage 13, easy in 1:17:37 (5:58/km) @ AHR 121 (73%), MHR 135. Felt OK after 2k. Movement felt smooth and strong (if slow). Perfect evening for a run. RS 722. Warm, 24°C; calm. [L]
Sat
6 Dec
10 9am. Stromlo XC course. Intervals - Geoff, Rachelle, Thea, Miranda. 2.5k w-up in 15:28 @ AHR 123. 3 x 1000m, 1k recov in 8:54 and 9:25. Handicap starts 2 & 3 - 4:16, 4:09, 4:02 - AHR, MHRs: 150, 156 / 152, 161 / 152, 162. Frees. Felt OK. Sore right heel in the morning. 2.5k w-down in 15:12 @ AHR 126. Warm, 22°C; breezy. [B]
Sun
7 Dec
15.3

7
9.15am. From War Memorial, easy with Aki - right Ainslie track, Duntroon, Wetlands, Kings Ave. 1:36:40 (6:19/km) @ AHR 119 (72%), MHR 131. Felt less than OK; some leg soreness. Mild, 16°C; windy. [L]
6.30pm. Johnson Dr 7k, very easy. 45:09 (6:27/km) @ AHR 113 (68%). Felt OK. Mild, 17°C; breezy. [L]
Week 49 97k - Good week. 1500m was surprisingly OK. Weight 73.5kg.
Mon
8 Dec
16.3 Speedygeese. Early warm-up with Geoff to Kingston. Group warm-up; 4-person relay (easy). 1:39:12 (6:05/km) @ AHR 120 (72%). Felt less than OK; tired legs and no energy. Warm, 20°C; breezy. [L]
Tue
9 Dec
6.9 7.30pm. From Lennox Gardens (after CCC relays), easy with Aki anti-clockwise Central Basin. 40:36 (5:53/km) @ AHR 117 (70%), MHR 128. Felt OK, but too tired for intervals. Warm, 20°C; calm. [L]
Wed
10 Dec
16.3 5.20pm. From Civic with Ruth - Lake BG bike path to bridge before Airport, easy in 1:40:00 (6:08/km) @ AHR 117 (70%), MHR 125. Felt OK/good. Strong headwind out. RS 718. Cool, 12°C; windy. [L]
Thu
11 Dec
10.7 Track, Calwell. 35 mins drills & core stability. 2.5k warm-up with Karen in 16:20 @ AHR 108. One lap incl strides. 12 laps of lane 6 (5,244m) tempo pace in 24:33 (4:41/km) @ AHR 146 (88%), MHR 151. Frees. Felt OK. Uphill 100m into the wind. 2-lap splits + AHR-MHRs: 3:59 (138-144), 4:04 (147-149), 4:07 (148-150), 4:10 (148-150), 4:10 (148-151), 4:03 (149-151). 2.5k warm-down in 14:09 @ AHR 126. Mild, 15°C; windy. [U]
Fri
12 Dec
13 6.50pm. Rose Cottage 13, easy in 1:18:57 (6:04/km) @ AHR 122 (73%), MHR 136. Felt OK. Some parts of the trail slippery — took to the grass at times for traction. RS 741. Mild, 15°C; raining, calm. [L]
Sat
13 Dec
16 1:15pm. Rose Cottage 16, easy in 1:38:15 (6:08/km) @ AHR 126 (76%), MHR 139. Felt OK, but tired back half. Westerly wind so strong, running down some hills was difficult! RS 774. Mild, 14°C; very windy. [L]
Sun
14 Dec
17 9.10am. From War Memorial, easy with Aki & Ruth - right Ainslie track, Duntroon, Wetlands, Comm Ave. Short detour due to flooding near Wetlands. Saw some of the HIM triathlon run leg. 1:48:16 (6:22/km) @ AHR 115 (69%), MHR 130. Felt OK/good. Coffee after was up to standard. Cool, 10°C; windy. [L]
Week 50 96k - Good week. Only one hard session; which went well. Weight 73.5kg.
Mon
15 Dec
16 Speedygeese. Early with Geoff and Miranda to Kingston (7.5k). 3-person relay - 10 x 260m, 240m jog - striding mostly; some harder efforts. 1:43:20 (6:27/km) @ AHR 124, MHR 156. Mild, 17°C; breezy. [L]
Tue
16 Dec
10.7 Track, Calwell. 2.5k warm-up in 15:29 @ AHR 120. Drills. One lap incl 4 x 80m fast. 12 laps of lane 6 (5,244m) tempo pace in 24:38 (4:42/km) @ AHR 150 (90%), MHR 156. Frees. Felt OK. Same session as last Thurs, but downhill into the wind. 2-lap splits + AHR-MHRs: 3:56 (139-148), 4:04 (151-153), 4:06 (153-154), 4:12 (153-155), 4:12 (153-154), 4:08 (153-156). 2.5k warm-down in 13:33 @ AHR 134. Warm, 18°C; windy. [U]
Wed
17 Dec
13 7.25pm. Rose Cottage 13, easy in 1:15:45 (5:50/km) @ AHR 124 (75%), MHR 139. Felt OK/good. Legs had some spring. Enchanting evening for a run. Bush fresh after rain. RS 723. Mild, 17°C; calm. [L]
Thu
18 Dec
16 7.15pm. Rose Cottage 16, easy in 1:34:53 (5:56/km) @ AHR 126 (76%), MHR 138. Felt OK. After rain, so the bush was again fresh and sparkling. Rose-coloured sunset. RS 747. Mild, 16°C; calm. [L]
Fri
19 Dec
10 7.45pm. Rose Cottage 10, easy in 60:53 (6:05/km) @ AHR 117 (70%), MHR 128. Felt OK, if tired from 11 hours at work. Sou'easterly wind my friend, running up that hill. RS 712. Cool, 9°C; windy. [L]
Sat
20 Dec
9 10am. Race: SCT Turkey Run. 4k in 17:57 (4:29/km). Frees. Felt OK. Course good, but not quick. Couldn't quite catch Lilith. Jim won, guessing 21:00 (ran 20:59). 1.5k warm-up, 3.5k warm-down. Mild, 11°C; calm. [B]
Sun
21 Dec
18 9.15am. From War Memorial, very easy with Aki & Ruth - right Ainslie track, Duntroon, 'detour' towards Airport, Wetlands, Comm Ave. 1:58:53 (6:36/km) @ AHR 113 (68%), MHR 129. Felt OK/good. Brief chat with Keri Vaughan near kayaks. Coffee, cool drink and 'fruit' after:) Mild, 14°C; sunny, breezy (perfect). [L]
Week 51 92k - Good week. One hard session, one race - both OK. Weight 73.5kg.
Mon
22 Dec
13 6.30pm. Rose Cottage 13 in 1:16:56 (5:55/km) @ AHR 126 (76%), MHR 140. Felt less than OK. Tired. Legs didn't want to be there. RS 746. Warm, 25°C; breezy. [L]
Tue
23 Dec
nil A rest day, and last-minute Christmas shopping.
Wed
24 Dec
nil After work, drove to Wagga for Christmas.
Thu
25 Dec
12.5 9.40am. From Meadow St - south past golf course on Plumpton Rd (dirt tracks at times) to Sam Angel Bridge over Stringybark Creek & back in 1:08:33 (5:29/km) @ AHR 136 (82%), MHR 144. Legs felt good and fresh, but HR was higher than usual for this pace. Enjoyable run. Warm, 23°C; sunny. [U]
Fri
26 Dec
nil A day of family activities, including the Boxing Day sales.
Sat
27 Dec
12.5 11.35am. Same course as Thursday in 1:10:43 (5:39/km) @ AHR 138 (83%), MHR 144 - Felt OK, but not as good. The heat was a problem - tried to keep HR under 140, so pace slower. Hot, 30°C; overcast. [U]
Sun
28 Dec
12 7.40pm. Rose Cottage 12 upper aerobic in 1:06:11 (5:31/km) @ AHR 136 (82%), MHR 147. Frees. Felt OK, but HR up for pace. Red setting sun in the south-west over the Brindabellas. Warm, 24°C; calm. [U]
Week 52 50k - Good run on December 25. 335km last 4 weeks.


Goal: Failed. My goal for the year was to race 3000 metres on the track in 11:07. I couldn't improve on the 11:58 I ran in February.

Races: I raced 37 times in 2008. Four were M50 PBs: 800m in 2:48.55, 1500m in 5:38.49, 3000m in 11:58.44, and 5000m in 21:29.58. My goal race was the 3000 metres, which I raced six times, but only once inside 12 minutes.

Numbers: I ran 4,243 kilometres, an average of 81.6 per week. There were 30 days when I didn't run. My 2009 diary.

Other words: In spite of my miserable failure to get anywhere near my goal, I enjoyed my running in 2009. I like running!

[L] - lower aerobic run, average heart-rate 70 to 76% (easy run).
[U] - upper aerobic run, average heart-rate 81 to 88%.
[M] - between lower and upper heart-rates (grey run). Not good.
[B] - race or interval session.
RS - "RS scale". Ave pace per kilometre * ave HR. A low value on a particular course indicates good aerobic fitness.
* - From 21 October, Apparent Temperature is used.