This page is my running diary for 2008. Clicking here will scroll this page so you can see how the year finished. My running goal for 2008 - Run 3000 metres on the track in 11:07. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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 - 2,492nd 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. |
Date | Kms | 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. |
Date | Kms | 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. 1st Martin Dent 29:50 and Emily Brichacek 34:12. 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. |
Date | Kms | 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. |
Date | Kms | 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. |
Date | Kms | 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). |