Ewen's Running Diary - 2009

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

This page is my running diary for 2009. Clicking here will scroll this page so you can see how the year finished.
I also keep a blog of writing which is updated approximately weekly.

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

My running goal for 2009 - Run 3000 metres on the track in 11:39.

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


DateKms Comments
Mon
29 Dec
16 Speedygeese. Early 8k warm-up with Geoff, Miranda & Ruth to Kingston in 51:20 (6:25/km) @ AHR 118 - felt tired. Group warm-up, then 6 x 600m hill circuit, south of east rose gardens - moderate to hard, then warm-down - 51:14 @ AHR 130 (78%), MHR 158. Felt OK. Warm, 21°C; breezy. [B]
Tue
30 Dec
7 7.40pm. Johnson Dr 7k tempo in 35:51 (5:07/km) @ AHR 138 (83%), MHR 150. Frees. Felt OK/good. First km warming up. Standing HR low (64) before starting. RS 707. Mild, 16°C; breezy. [U]
Wed
31 Dec
16 2.35pm. From Molonglo Reach with Ruth, to Airport then clockwise East and Central Basin LBG. 1:42:12 (6:23/km) @ AHR 116 (70%), MHR 128. Very easy. Felt OK. Gelato and coffee after at the new cafe near Rec Place. Met a couple of Ruth's Tri friends, new to Canberra - Jodie and Lance. Mild, 16°C; windy. [L]
Thu
1 Jan
10 1.30pm. Rose Cottage 10 progression (5 easy, 5 hard). 59:52 @ AHR 131 (79%). Splits: 32:24 (6:29/km) @ AHR 124 / 27:28 (5:30/km) @ AHR 139 (84%), MHR 150. Felt less than OK. Warm, 19°C; very windy. [M]
Fri
2 Jan
8.2 7pm. Wagga. Meadow St, Lake Rd, past primary school, walking path west side of Lake Albert to boat club, Plumpton Rd to Mum's. 47:55 (5:51/km) @ AHR 122 (73%), MHR 131. Felt OK. RS 713. Warm, 16°C; breezy. [L]
Sat
3 Jan
nil Working on boat shed in the morning. In the afternoon a movie with the family: The Day The Earth Stood Still - quite a change from The Curious Case of Benjamin Button, and much shorter.
Sun
4 Jan
8.2

10
11.15am. Wagga. Same run as Friday 2nd, but at upper aerobic effort. Slow last 2k due to the heat. 45:22 (5:32/km) @ AHR 139 (84%), MHR 148. Felt OK. RS 769. Hot, 29°C; sunny, breezy. [U]
8pm. Rose Cottage 10, easy in 59:58 (6:00/km) @ AHR 123 (74%), MHR 135. Felt OK. RS 738. Quite a few out enjoying the relative cool of the evening. Warm, 25°C; calm. [L]
Week 01 75k - A good week to start 2009. The heat at Wagga a bit much.
Mon
5 Jan
16 Speedygeese. Early 7k warm-up with Geoff, west PH to LBG, Rec Place in 43:30 @ AHR 124. Group warm-up. 4 laps of a 935m circuit west PH - alternating 100m easy, 200m fast (more or less with Kelley). 3,740m in 17:39 (4:43/km) @ AHR 150 (91%), MHR 159. RS 708. Frees. Felt OK. 2k warm-down. Hot, 25°C; breezy. [B]
Tue
6 Jan
10 8pm. Rose Cottage 10 as 7k easy, 3k tempo. 58:54 (5:53/km) @ AHR 125 (75%), MHR 147. Splits: 43:16 (6:11/km) @ AHR 121 / 15:37 (5:12/km) @ AHR 141 (85%). Felt OK. Asics 2130s. Warm, 24°C; calm. [L]
Wed
7 Jan
12 8.10pm. Rose Cottage 12, easy in 1:11:11 (5:56/km) @ AHR 123 (74%), MHR 140. Felt OK. Max HR on the long climb to half-way turn (just past tunnel under Monaro Hwy). RS 730. Warm, 24°C; breezy. [L]
Thu
8 Jan
7.5 Race: Interclub/Masters' 1500m. C-grade. 11th in 5:55.56. Frees. Felt less than OK. AHR 147 (89%), MHR 157. Very disappointing. Started slow and stayed slow. Splits: 94, 96, 96, 70 (300m). Headwind home straight. 1.5k warm-up, 4.5k warm-down, first 3k on bush-tracks behind stadium. Cool, 10°C; windy. [B]
Fri
9 Jan
12 7.30pm. Rose Cottage 12, easy in 1:11:14 (5:56/km) @ AHR 122 (73%), MHR 134. Felt good - not sure why. The cool weather? Kept it easy though. RS 724. Cool, 12°C; breezy. [L]
Sat
10 Jan
13.5 9am. Stromlo XC course. Intervals with Geoff and Roger A. 5k warm-up in 29:22 @ AHR 125. 3 x 1000m (using easier first km of the 2k loop), 1k recoveries in 8:36 and 8:55. Handicap starts. 3:53, 3:54, 3:58 - AHR, MHRs: 147, 156 / 152, 160 / 151, 160. Frees. Felt good/OK. Legs pretty tired in the last one. HRs very similar to the session on 6 December. 2.5k warm-down in 14:45 @ AHR 128. Mild, 13°C; breezy. [B]
Sun
11 Jan
14 9.10am. From War Memorial, easy with Thea - right Ainslie track, Duntroon, Wetlands, Kings Ave. 1:32:06 (6:35/km) @ AHR 120 (72%), MHR 129. Felt less than OK. Legs tired. RS 789. Warm, 17°C; calm. [L]
Week 02 85k - Bad 1500, good Stromlo session. Weight 74.0kg.
Mon
12 Jan
16.6 Speedygeese. Early 8k warm-up with Geoff & Ruth, Kingston and back in 50:48 @ AHR 117. Group warm-up. Same 100/200 session as last Monday, but easier - minimal pace variation due to niggly right hamstring. 3,740m in 18:28 (4:56/km) @ AHR 144 (87%), MHR 154. Felt OK. 2k warm-down. Warm, 19°C; breezy. [L] [U]
Tue
13 Jan
7.4 Track, Calwell. 2.5k warm-up with Karen in 16:20. Drills (in shade), 4 x strides. In lane six - 5 x 200m 'fast', full recovery (237m slow walk in 4 minutes). Frees. 37.6, 37.1, 36.4, 37.2, 37.5. Felt OK/good. Hamstring OK. Losing form/speed last 50m. 2.5k warm-down with Kathy & Jack in 14:33. Hot, 30°C; breezy. [B]
Wed
14 Jan
14 7pm. Molonglo Reach with Ruth, clockwise East & Central Basin LBG very easy. 1:30:36 (6:28/km) @ AHR 118 (71%), MHR 127. Felt OK. Some quad soreness from yesterday's session. RS 764. Hot, 32°C; calm. [L]
Thu
15 Jan
12 8.05pm. Rose Cottage 12 upper aerobic in 1:06:49 (5:34/km) @ AHR 137 (83%), MHR 148. Felt OK. Headwind up the hill. It felt cool after working in 36° today. High AHR. RS 763. Warm, 21°C; windy. [U]
Fri
16 Jan
12 7.20pm. Rose Cottage 12, easy in 1:12:15 (6:01/km) @ AHR 122 (73%), MHR 133. Felt OK, although tired. A welcome cool change blew in half way through the run. RS 735. Mild, 18°C; breezy. [L]
Sat
17 Jan
13.3 9am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 29:33 @ AHR 126. 3 x 1000m - from 800m mark of 1k loop to 800m mark of 2k loop (avoiding a fresh southerly). Slightly harder course than last Saturday. 1k recoveries (7:41 - 7:14). First two with Geoff, last one chasing. 3:58, 3:59, 4:05 - AHR, MHRs: 151, 158 / 152, 159 / 151, 158. Frees. Felt OK, but tired. 3.3k warm-down in 22:26 @ AHR 124. Mild, 9°C; breezy. [B]
Sun
18 Jan
16 7.20pm. Rose Cottage 16, easy in 1:35:36 (5:59/km) @ AHR 127 (76%), MHR 140. Felt OK except for stiff legs and niggly calves. Lovely evening. Many enjoying it. RS 759. Warm, 23°C; breezy. [M]
Week 03 91k - Good week. Two pleasing fast sessions. Weight 74.0kg.
Mon
19 Jan
17 Speedygeese. Early 8k warm-up with Geoff & Ruth, Kingston and back in 48:54 @ AHR 116. Group warm-up. Same 100/200 session as last Monday, with minimal pace variation. 3,740m in 17:58 (4:48/km) @ AHR 148 (90%), MHR 157. Frees. Felt OK, but tired. 2k warm-down. Hot, 27°C; breezy. [L] [U]
Tue
20 Jan
10 8.10pm. Rose Cottage 10, easy in 61:09 (6:07/km) @ AHR 120 (72%), MHR 132. Felt OK. After storms - dark coming back. Frees. Laughed at by a Kookaburra on the single-track. RS 734. Warm, 19°C; wet. [L]
Wed
21 Jan
15.2 5.15pm. From Rydges Civic with Ruth, easy to Molonglo River's new bike path, back in 1:32:37 (6:06/km) @ AHR 121 (72%), MHR 131. Felt OK, despite the heat. Niggly calves. RS 737. Hot, 29°C; breezy. [L]
Thu
22 Jan
12 7.10pm. Rose Cottage 12 upper aerobic in 1:05:01 (5:25/km) @ AHR 134 (81%), MHR 146. Felt OK/good. Better than last Thursday, but tired last 3k. Caught in storm. RS 726. Warm, 21°C; very wet. [U]
Fri
23 Jan
8 8.20pm. Tharwa Dr Bridge, very easy in 49:43 (6:13/km) @ AHR 117 (71%), MHR 130. Felt less than OK. Bad at the start, middle OK, tired finish. Ran after another storm. RS 727. Humid, 22°C; damp. [L]
Sat
24 Jan
14 9am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 29:37 @ AHR 130. 3 x 1000m (first km of 2k loop), 1k recoveries in 8:05 and 8:35. Times: 4:04, 4:00, 4:03 - AHR, MHRs: 153, 159 / 152, 161 / 151, 162. Frees. Hard! Felt less than OK. Tired. Legs uncooperative. 2.5k warm-down in 16:25 @ AHR 128. Warm, 20°C; windy. [B]
Sun
25 Jan
15

4
8.30am. Masters - Campbell Park. 3k course as a warm-up, then 6k course x 2 at a steady pace. 1:24:58 (5:40/km) @ AHR 132 (80%), MHR 147. Felt OK. Better than yesterday! Mild, 14°C; humid. [M]
7.30pm. Calwell High out/back, recovery. 25:08 (6:17/km) @ AHR 114 (69%). Warm, 25°C; calm. [L]
Week 04 95k - Intervals were a struggle. Weight 74.0kg. 346km last 4 weeks.


DateKms Comments
Mon
26 Jan
16.6 8.03am. From Zoo, anti-clockwise LBG. 15.5k in 1:28:55 (5:44/km) @ AHR 131 (79%), MHR 146. Felt OK. Quick early trying to catch group - did so when they stopped at Lotus Bay. 1.1k warm-down in 6:54. Enjoyed coffee/gelato after at Rec Place cafe with Ruth, Margaret, Cathy and Graham. Warm, 20°C; calm. [M]
Tue
27 Jan
7.4 Track, Calwell. 2.5k warm-up with Karen, 16:45. Drills. 2 x 200m with Karen: 45, 44. 3 x 10 second hills (need a steeper hill - bitumen maybe). 2 x strides. Lane six - 4 x 200m 'fast', full recovery (237m walk in 3:35). Frees. 37.9, 37.8, 36.8, 37.1. Felt OK - lactic in the last one. 2.5k warm-down, 15:50. Hot, 31°C; breezy. [B]
Wed
28 Jan
14 7.50pm. Rose Cottage 14, easy in 1:34:10 (6:44/km) @ AHR 123 (74%), MHR 138. Felt bad. Tired. Walked some hills. Acrid smell of bushfire smoke. Saw softshoeshuffle. RS 827! Hot, 28°C; smoky. [L]
Thu
29 Jan
5.2 8.55pm. After Masters T & F (I was meet director) - easy anti-clockwise flat run around AIS in 29:18 (5:38/km). Frees. No HR data. Felt OK/good. Hot, 28°C; breezy. [L]
Fri
30 Jan
12 8.07pm. Rose Cottage 12, easy in 1:13:25 (6:07/km) @ AHR 125 (75%), MHR 138. Felt OK. Venus and a crescent moon in the western sky over a silhouette of the Brindabellas. RS 765. Hot, 30°C; calm. [L]
Sat
31 Jan
13 9am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 28:54 @ AHR 132. 1000, 2000, 1000 using 2k loop. (1k/2k recovery - 8:05, 14:40). Times: 4:10, 9:23, 4:13 - AHR, MHRs: 148, 157 / 154, 162 / 154, 161. Frees. Hard. Felt OK, although tired after the 2000. 1k warm-down in 7:30. Hot, 26°C; calm to breezy. [B]
Sun
1 Feb
14.1

8
7.40am. From War Memorial, easy with Thea - right Ainslie track (short), Duntroon, Wetlands, Kings Ave. 1:30:15 (6:24/km) @ AHR 118 (71%), MHR 128. Felt OK. RS 755. Warm, 22°C; calm. [L]
7.30pm. Tharwa Dr Bridge, very easy in 52:35 (6:34/km) @ AHR 114 (69%), MHR 122. Felt OK. The Bungendore Doctor (easterly breeze) made it feel pleasantly cool. RS 749. Mild, 22°C; breezy. [L]
Week 05 90k - Unlike me to complain about the heat! Weight 73.0kg.
Mon
2 Feb
12.5 Speedygeese. Early 5.5k warm-up with Geoff - LBG and PH in 35:40 @ AHR 119. Group warm-up. 4 sets of 20/20 sec sprints x 4 (holding back on these). 4 x 10 second hills (hard). A better hill than Calwell, but not quite steep enough. Frees. Felt OK. 1k warm-down. Hot, 30°C; breezy. [M]
Tue
3 Feb
10 7.30pm. Rose Cottage 10, easy in 60:37 (6:04/km) @ AHR 126 (75%), MHR 139. Felt bad first half, OK second. Splits: 32:10 - 28:27. Tired. RS 764. Warm, 20°C; breezy. [L]
Wed
4 Feb
13 6.15pm. From Regatta Pt with Ruth, easy to Molonglo River and back in 1:21:09 (6:15/km) @ AHR 120 (72%), MHR 130. Felt OK. Cooling breeze sprang up 2nd half. RS 749. Hot, 30°C; calm to breezy. [L]
Thu
5 Feb
9.7 8pm. Race: ACT Masters' 3000m in 13:00.05 (4:20/km) @ AHR 154 (93%), MHR 162. Frees. Felt OK. A couple of twinges from the lower right calf. Splits: 4:10, 4:28, 4:22. AHR, MHRs: 147, 153 / 155, 158 / 158, 162. Caught by Bronwyn (and left for dead) in the last 800m. 1.5k warm-up (need more, but too hot). Easy 5.2k warm-down around AIS with Geoff & Ruth in 33:15 (6:24/km) @ AHR 116 (70%). Hot, 33°C; calm. [B]
Fri
6 Feb
12 8pm. Rose Cottage 12, easy in 1:13:20 (6:07/km) @ AHR 122 (73%), MHR 136. Felt OK/good. Legs quite springy first 4k (yesterday's race?). Right calf crampy. Very hot for 8pm! RS 745. Hot, 34°C; calm. [L]
Sat
7 Feb
17.3 6.40am. Met Steve, CJ and Michael on Theodore track - ran up north side of Rob Roy (walked), then a short-cut home. Felt OK. Hills slow. 1:59:55 (6:56/km) @ AHR 128 (77%), MHR 148. Warm, 25°C; calm. [M]
Sun
8 Feb
7

10
9.20am. Stromlo XC course. 5k "fun" run at tempo effort in 24:25 (4:53/km) @ AHR 145 (88%), MHR 153. Frees. Felt OK. Splits: 11:52 - 12:33. 2k warm-up in 12:15, no warm-down. RS 708 (similar to a tempo run on 29 January last year - 710 - so that's good). Hot, 31°C; breezy. [U]
7.35pm. Rose Cottage 10 in 64:12 (6:25/km) @ AHR 119 (72%). Felt OK. RS 764. Hot, 32°C; calm. [L]
Week 06 91k - OK week but the 3000m was slow. Weight 73.5kg.
Mon
9 Feb
16.3 Speedygeese. 8k warm-up with Geoff, Miranda & Ruth to Kingston in 52:32 (6:34/km) @ AHR 113. 3 laps of the 935m west circuit (easy). 4 x 10 second hills (hard). Frees. Felt OK. 1.5k warm-down. Warm, 21°C; breezy. [L]
Tue
10 Feb
9.7 Track, Calwell. 2.5k warm-up in 16:05. Strides. 10 x 200m in lane six at 1500m race-pace, 237m walk/jog recoveries in 2:00. 45.4, 45.7, 44.4, 44.6, 45.1, 43.2, 44.7, 45.0, 44.6, 44.7. AHR 127 (76%), MHR 147. Frees. Felt OK/good. 2.5k warm-down with Kathy in 14:11. Mild, 20°C; breezy. [B]
Wed
11 Feb
13 6pm. From Regatta Pt with Ruth, very easy - Molonglo River, Wetlands, Central Basin LBG in 1:23:29 (6:25/km) @ AHR 114 (69%), MHR 123. Felt OK. RS 732. Mild, 14°C; breezy. [L]
Thu
12 Feb
8.5 Race: Masters' 1500m. Last in 6:03.49. Frees. Felt OK for one lap, then bad. AHR 150 (91%), MHR 158. Not sure why I was so slow. Tired? Splits: 92, 98, 104, 69 (300m). Headwind home straight. 2k warm-up. Later, 5000m race-walk in 29:49.61 (5:58/km) @ AHR 149 (90%), MHR 159. Felt OK. Cool, 8°C; windy. [B]
Fri
13 Feb
nil Well, left home with the intention of jogging 4k or so, but stopped at the shop (400m) and walked home. Low AHR - 95 (58%). Legs felt OK. Cool, 10°C; breezy.
Sat
14 Feb
11.5 Race: Masters' 3000m. 10th in 12:26.26 (4:09/km) @ AHR 156 (94%), MHR 167. Frees. Felt good/OK. 2nd M50. Splits: 4:05, 4:09, 4:12. AHR, MHRs: 147, 157 / 159, 162 / 162, 167. Fun race. Being rested helped. Nadine set a good pace (I dropped off in last km), managed to hold off Gary in a sprint finish. 3.3k warm-up. 5.2k warm-down around AIS in 31:33 (6:24/km) @ AHR 126 (75%). Cool, 11°C; windy. [B]
Sun
15 Feb
16.1 10.25am. From War Memorial, easy with Thea - right Ainslie track, Duntroon, Wetlands, Comm Ave. 1:45:27 (6:33/km) @ AHR 122 (73%), MHR 135. Felt OK, although tired. RS 799. Mild, 15°C; windy. [L]
Week 07 75k - Two races: bad 1500, good 3000. Weight 73.5kg.
Mon
16 Feb
16.5 Speedygeese. 8k warm-up with Miranda to Kingston in 49:42 (6:13/km) @ AHR 122 (73%). Federation Mall 40/80s (easy); lake w'down. 8.5k in 51:45 (6:05/km) @ AHR 123 (74%), MHR 142. Mild, 13°C; windy. [L]
Tue
17 Feb
12 Track, Calwell. 2.5k w'up in 15:51. 5 x 100m. 15 laps of lane 6 (6,555m) in 32:19 (4:56/km) @ AHR 147 (88%), MHR 152. Frees. Felt OK. Head-wind up the "hill". 2.5k w'down in 15:21. Mild, 16°C; windy. [U]
Wed
18 Feb
7 7.15pm. Johnson Dr 7k - easy in 43:12 (6:10/km) @ AHR 120 (72%), MHR 135. Felt OK, although tired. Decided on the run not to do the planned 10k. RS 741. Mild, 20°C; breezy. [L]
Thu
19 Feb
9 Race: Masters' 1500m race walk - 4th in 8:17.05 (5:32/km) @ AHR 153 (92%), MHR 158. Frees. Felt OK. Legs dead warming down (2k) so didn't race the 800m. 3000m handicap as a tempo run - 13:36ish (4:32/km) @ AHR 149 (89%), MHR 161. The temptation to catch Ruth in the last lap was too much. Splits: 4:29, 4:34, 4:33. AHR, MHRs: 142, 151 / 152, 153 / 153, 161. Felt OK/good. 1k warm-down. Warm, 22°C; calm. [B] [U]
Fri
20 Feb
nil Rest day.
Sat
21 Feb
5

4.3
4pm. Stromlo XC course. 5k warm-up in 28:39 (5:44/km) @ AHR 134 (80%). Canned the idea of running intervals - too hot and didn't feel great. Hot, 24°C; breezy. [M]
7.15pm. Ran to Calwell - 2k in 11:56 @ AHR 120 (72%). 3 x 100m. Lower back sore, so no intervals! Strange as it was OK at Stromlo. 2k home in 12:39 @ AHR 123 (74%). Mild, 16°C; windy. [L]
Sun
22 Feb
4.1 1pm. One of my ugliest runs ever. Lower back painful, so ran with a very short Cliffy shuffle on the Theodore fire trail. Almost stopped after a few metres. Movement slightly better during the second half. 24:55 (6:05/km) @ AHR 121 (72%), MHR 134. Warm, 20°C; calm. [L]
Week 08 58k - Not the greatest week. Weight 74.0kg. 314km last 4 weeks.


DateKms Comments
Mon
23 Feb
nil Back too sore to run. Well, maybe a short ugly Cliffy shuffle would have been possible...
Tue
24 Feb
3 7pm. FireTrail3 (my CCC course) in 18:27 (6:09/km) @ AHR 130 (78%), MHR 143. Not pretty. Walked 1k to loosen the back. Another Cliffy shuffle. I'm pretty sure it's a pinched sciatic nerve (left side). There's referred pain down the back of the right leg. Most trouble standing up after sitting. Also when first walking. Seemed improved early this morning, but some 'over stretching' made it worse. RS 800. Warm, 21°C; calm. [M]
Wed
25 Feb
6 7pm. FireTrail3 x 2 in 35:55 (5:59/km) @ AHR 132 (79%), MHR 145. Walk 1k warm-up. Can't run fast. Slightly longer Cliffy shuffle 2nd half. Splits: 18:42 - 17:13. Happy to be running. RS 790. Warm, 20°C; windy. [M]
Thu
26 Feb
9.4 Track, Calwell. 2.5k w'up with Karen in 15:55. Light stretching. 10 laps of lane 6 (4,370m) in 23:09 (5:18/km) @ AHR 138 (83%), MHR 145. Frees. Felt OK - back improved such that faster running with only minor irritation is possible. Head-wind up "hill". 2.5k w'down with Kathy in 13:27 @ AHR 136. Warm, 22°C; windy. [U]
Fri
27 Feb
7.6 6pm. PH to LBG, clockwise lap of Central Basin, back to PH in 46:36 (6:08/km) @ AHR 124 (74%), MHR 132. Felt OK. Back still feels tight. Have stretches and core strength to do. Warm, 23°C; breezy. [L]
Sat
28 Feb
17 8.30am. From War Memorial with Ruth - right Ainslie track, Campbell Pk, Duntroon, Wetlands, Comm Ave. 1:48:12 (6:22/km) @ AHR 119 (71%), MHR 135. Felt OK. Back improving. RS 757. Warm, 21°C; calm. [L]
Sun
1 Mar
13 9.20am. Stromlo. Easy running - one lap reverse on grass track; with Geoff watching Jogalong; long warm-down with Thea. 1:23:08 (6:24/km) @ AHR 121 (72%), MHR 140. Back improving. Warm, 19°C; breezy. [L]
Week 09 56k - A week that improved - from bad to happy. Weight 74.0kg.
Mon
2 Mar
14 Speedygeese. 8k warm-up with Geoff & Miranda to Kingston in 49:53 (6:14/km) @ AHR 123 (74%), MHR 133. Group warm-up. Short intervals, east Rose Gdns, very easy. Short warm-down. 6k in 34:47 (5:48/km) @ AHR 125 (75%), MHR 145. Felt less than OK. Tired. Lower back niggly. Warm, 21°C; breezy. [L]
Tue
3 Mar
12 7.20pm. Rose Cottage 12, easy in 1:13:03 (6:05/km) @ AHR 125 (75%), MHR 140. Felt OK. Back much better than yesterday. Almost pain-free. Very tired! Worked 11 hours. RS 761. Warm, 24°C; calm. [L]
Wed
4 Mar
nil Tired after working for 10 hours. Decided a rest day and early night would be more beneficial than driving 66k to race 800m, or even doing a short run from home.
Thu
5 Mar
13.6 Track, Calwell. Out/back Rose Cottage, back at Louisa Lawson turn. Second half tempo. 8.9k in 49:14 (5:32/km) @ AHR 138 (83%). Splits: 27:00 / 22:14 (5:00/km) @ AHR 146 (87%), MHR 153. Frees. Felt OK. Back improved during run. Turned when I saw Kathy - after she passed me, more or less kept up. Drills. 5 laps of lane six (2,185m) in 12:38 (5:47/km) @ AHR 133. 2.5k w'down with Kathy in 13:29 @ AHR 133. Mild, 16°C; windy. [U]
Fri
6 Mar
8 7.40pm. Tharwa Dr Bridge, easy in 48:32 (6:04/km) @ AHR 122 (73%), MHR 132. Felt OK/good. Back good - hardly noticeable. RS 740. Mild, 16°C; calm. [L]
Sat
7 Mar
16.5 9am. War Memorial with Thea - Ainslie track, Campbell Pk, Duntroon, Wetlands, Comm Ave. 1:35:28 (5:47/km) @ AHR 131 (78%), MHR 154. Felt good. Easy 6k, then faster (1k in 5:25 @ AHR 137). RS 758. Mild, 15°C; calm. [M]
Sun
8 Mar
12 8.35am. From Old Parly House with R2B - Kingston, Wetlands, East Basin, New PH in 1:07:48 (5:39/km) @ AHR 134 (80%), MHR 148. Felt OK/good. Lower back niggly overnight, OK on run. RS 757. Mild, 16°C; calm. [M]
Week 10 76k - A better week. Lower back improving. Weight 74.0kg.
Mon
9 Mar
6

13
2pm. FireTrail3 x 2 in 34:43 (5:47/km) @ AHR 135 (81%), MHR 148. Walk 1k to/from. Felt OK. Back good. Splits: 17:41/17:02. Better than Wednesday 25 Feb. RS 781. Warm, 22°C; breezy. [U]
6.45pm. Rose Cottage 13 in 1:25:36 (6:35/km) @ AHR 123 (74%), MHR 142. Felt bad. Tired. Lots of walking on this one. Half expected to struggle. RS 810. Warm, 21°C; breezy. [L]
Tue
10 Mar
12 7.20pm. Rose Cottage 12, steady in 1:09:57 (5:50/km) @ AHR 128 (77%), MHR 140. Felt OK. Was to be upper aerobic but too tired. Full moon rising over hills in the east. RS 746. Mild, 18°C; breezy. [M]
Wed
11 Mar
8 7.30pm. Tharwa Dr Bridge, easy in 48:10 (6:01/km) @ AHR 120 (72%), MHR 129. Felt good. RS 722 - quite good for a lower aerobic run on this course (best of 708). Mild, 16°C; breezy. [L]
Thu
12 Mar
5 Track, Calwell. 2.5k w'up with Karen & Grace in 16:11 (6:28/km) @ AHR 112 (67%), MHR 120. Light drills using small plastic hurdles. Felt OK. 2.5k w'down in 15:24 (6:10/km) @ AHR 115 (69%), MHR 122. Warm, 25°C; calm. [L]
Fri
13 Mar
nil Rest day. Travelled to Leura with John, Diana and Roger. Chat to Don Roach, Andrew Lloyd and Jim Moody at the Carrington when collecting race-packs. Ate in - Lasagne, one beer.
Sat
14 Mar
45 Race: Six Foot Track. 680th in 6:23:23 (8:31/km). Felt good first 16k, OK next 10k, bad last 19k. Lots of walking along the Black Range. Uphill walking was slow. Switched to 'plan B' (sub-7) soon after Pluvi. Good weather. Splits: Nellies (1.7k) 21:45, Megalong Valley Rd (8.1k) 53:36, Pinnacle Hill (10k) 1:04:37, Cox's River (15.5k) 1:42:22, Mini-Mini summit (20k) 2:30:33, Pluviometer (26k) 3:30:50, Caves Rd (37.9k) 5:18:20. Mild to warm - a welcome cooling breeze on the Black Range and light rain last 5k. Katoomba - 15 to 22°C. [B]
Sun
15 Mar
nil Quads sore, but not as bad as last year! 2k walk to/from newsagent with Roger. Early stop for coffee/strudle at the Schwarz Bakery in Wentworth Falls. Stopped at Goulburn for pie and coffee.
Week 11 89k - Happy to finish my 6th Six Foot (buckle year). Weight 74.0kg.
Mon
16 Mar
nil Painful quads - worse than yesterday. Couldn't have run. A slow walk to and from the shop.
Tue
17 Mar
nil Quads still sore! I thought I might be doing an easy run by Tuesday, but no way.
Wed
18 Mar
nil Groundhog Day. Thankfully the quads show some signs of improvement. Walked 34 minutes from home around the trail behind Theodore. Downhill walking not pretty! Lovely afternoon.
Thu
19 Mar
8 6.30pm. Tharwa Dr Bridge, very easy in 52:06 (6:31/km) @ AHR 120 (72%), MHR 133. A slow shuffle. Quads sort of OK, but legs generally pretty dead and lifeless. RS 782. Warm, 24°C; calm. [L]
Fri
20 Mar
3 6.45pm. FireTrail3 in 16:53 (5:38/km) @ AHR 134 (80%), MHR 146. Legs much better. Frees. RS 754. Also, walked 7k easy (70 mins) earlier in the afternoon. Mild, 21°C; breezy. [M]
Sat
21 Mar
14.7 9am. From Molonglo Reach with Ruth and Roy - easy run to Wetlands, Comm Bridge, towards Airport and back. 1:32:54 (6:19/km) @ AHR 121 (72%), MHR 133. Felt OK/good. Some calf tightness last bit, but legs generally good. Stood in the river afterwards. RS 765. Mild, 17°C; calm. [L]
Sun
22 Mar
16.5 9am. War Memorial with Thea - Ainslie track, Campbell Pk, Duntroon, Wetlands, Comm Ave. 1:36:15 (5:50/km). No HR data (lost strap). Felt OK. Easy early, then faster (1k in 5:22). Mild, 17°C; calm.
Week 12 42k - Quicker recovery from 6' this year. Weight 74.0kg. 263km last 4 weeks.


DateKms Comments
Mon
23 Mar
6

13.7
9am. FireTrail3 x 2. 33:47 (5:38/km). Frees. Felt OK. 17:25/16:22. Mild, 16°C; breezy. [M]
4.30pm. Speedygeese. 7k warm-up with Geoff, Ruth & Miranda in 43:48 (6:15/km). 6.7k with group in 41:46 (6:14/km), relays easy. 2 x 10 sec hill sprints. Felt OK to bad. Very tired! Warm, 24°C; breezy. [L]
Tue
24 Mar
6

11.6
9.30am. FireTrail3 x 2. 33:19 (5:33/km). Frees. Felt good. 16:45/16:34. Warm, 20°C; calm. [M]
4.30pm. Track, Calwell. 2.5k w'up with Karen & Kathy in 15:39. Drills. 10 laps of lane 6 (4,370m) in 23:56 (5:29/km) @ AHR 138 (83%), MHR 147. Short rest, then 5 laps (2,185m) in 12:49 (5:52/km) @ AHR 133 (80%). Frees. Felt OK, although tired. 2.5k w'down with Kathy in 14:12 @ AHR 134. Hot, 26°C; windy. [U]
Wed
25 Mar
6

13
9am. FireTrail3 x 2. 34:06 (5:41/km) @ AHR 137. Frees. Felt OK. 17:24/16:42. RS 781. Warm, 18°C; calm. [U]
6pm. Rose Cottage 13 in 1:20:27 (6:11/km) @ AHR 132 (79%), MHR 143. Felt OK. Legs quite good, but HR high for pace - probably due to this morning's run. RS 817. Warm, 21°C; calm. [M]
Thu
26 Mar
6

14.3
9am. FireTrail3 x 2. 33:37 (5:36/km) @ AHR 138. Frees. Felt OK. 17:12/16:25. RS 774. Warm, 18°C; calm. [U]
7.45pm. Race: ACT Masters' 1 hour. 12,136m in 60:00 (4:57/km) @ AHR 151 (90%), MHR 158. Asics 2130s. Felt OK, but tired. Tried 2-minute laps (not easy). RS 747. 2.2k warm-up in 13:12. Warm, 19°C; humid. [U]
Fri
27 Mar
6 10am. FireTrail3 x 2. 35:02 (5:50/km) @ AHR 134. Frees. Felt OK. 17:57/17:05. RS 782. Mild, 16°C; calm. [M]
Sat
28 Mar
15

4
8.35am. From Regatta Point with Ruth - easy Wetlands, Nara Peace Park, Comm Bridge. 1:31:40 (6:07/km) @ AHR 123 (74%), MHR 135. Felt good. Perfect morning. Saw Martin Fryer & Kerrie B. RS 752. Mild, 14°C; calm. [L]
6.30pm. TFT 4k in 23:20 (5:50/km) @ AHR 126 (75%). Frees. Felt good. RS 735. Warm, 21°C; calm. [L]
Sun
29 Mar
16.5 9am. War Memorial with Thea - Ainslie track, Duntroon, Wetlands, Comm Ave. 1:37:10 (5:53/km) @ AHR 129 (77%), MHR 146. Felt good. Easy to Wetlands, faster to Regatta Pt (1k in 5:06). RS 760. Mild, 15°C; calm. [M]
Week 13 118k - Good week. Great weather! Weight 73.0kg.
Mon
30 Mar
6

14.4
9am. Chip2 x 3. 34:08 (5:41/km) @ AHR 137. Frees. Good. 11:49/11:11/11:08. RS 779. Mild, 15°C; calm. [U]
4.30pm. Speedygeese. 8k warm-up with Ruth & Miranda to Lotus Bay in 51:32 (6:26/km) @ AHR 121 (72%). 6.4k with group easy in 40:05 (6:16/km) @ AHR 123 (74%), MHR 136. Felt OK. Mild, 17°C; windy. [L]
Tue
31 Mar
6

12
10am. Chip2 x 3. 33:46 (5:38/km) @ AHR 139. Frees. OK. 11:49/11:08/10:49. RS 782. Mild, 15°C; misty. [U]
6pm. Rose Cottage 12, easy in 1:10:29 (5:52/km) @ AHR 128 (77%), MHR 142. Felt good. Legs fine but HR high for pace. Spectacular sunset over the Brindies. RS 752. Mild, 14°C; windy. [M]
Wed
1 Apr
6

12
10am. Chip2 x 3. 33:02 (5:30/km) @ AHR 140. Frees. Good. 11:20/10:52/10:50. RS 771. Mild, 15°C; windy. [U]
5:50pm. Rose Cottage 12, easy in 1:13:42 (6:08/km) @ AHR 126 (75%), MHR 139. Felt OK, but tired. Walked on some of the hills. HR high for pace. RS 774. Mild, 17°C; breezy. [L]
Thu
2 Apr
8.5 4.30pm. Track, Calwell. 2.5k warm-up with Karen in 16:02. Drills. Strides. 3 x 1000m, with 3:00 walking recoveries (HR to 99, 102) - 4:32, 4:31, 4:29 - AHR, MHRs: 139, 148 / 145, 151 / 147, 153. About 10k race-pace. Frees. Easy session. Felt OK. 2.5k warm-down in 14:32 @ AHR 125. Mild, 21°C; windy. [M]
Fri
3 Apr
6

12
11am. Chip2 x 3. 33:30 (5:35/km) @ AHR 140. Frees. OK. 11:34/11:00/10:56. RS 782. Warm, 22°C; calm. [U]
6pm. Rose Cottage 12, easy in 1:14:25 (6:12/km) @ AHR 125 (75%), MHR 136. Felt OK. Ran the hills very easily. HR high for pace - not fully recovered from morning run. RS 775. Warm, 24°C; stormy. [L]
Sat
4 Apr
16.5 11am. War Memorial - Ainslie track, Duntroon, Wetlands, Comm Ave. 1:42:20 (6:12/km) @ AHR 121 (72%), MHR 129. Felt good. Very easy lower aerobic. 1k near lake in 6:12 @ AHR 120. RS 750. Mild, 13°C; calm. [L]
Sun
5 Apr
13 4.30pm. Rose Cottage 13 in 1:24:04 (6:28/km) @ AHR 123 (74%), MHR 137. Felt OK. Tired, so decided not to run 16k. Included 6 x 50m Brad Hudson short hill sprints on the way out, with walking recoveries until the HR reached 110. OK on these. RS 795. Mild, 16°C; calm. [L]
Week 14 112k - Another good week. Morning runs improving. Weight 73.0kg.
Mon
6 Apr
12.6 Speedygeese. 8.1k with David, Ruth & Miranda to Kingston in 51:18 (6:20/km) @ AHR 116 (69%), MHR 124. 4.5k with group in 28:20 (6:18/km) @ AHR 117 (70%). Felt OK. RS 736. Mild, 16°C; breezy. [L]
Tue
7 Apr
6

12
2.30pm. Chip2 x 3. 32:25 (5:24/km) @ AHR 137. Frees. Good. 11:20/10:32/10:33. RS 740. Mild, 15°C; sunny. [U]
4.50pm. Rose Cottage 12, easy in 1:15:31 (6:18/km) @ AHR 126 (75%), MHR 137. Felt OK (better than I expected). Ran hills very easily. HR high for pace. Beautiful sunset! RS 793. Mild, 13°C; breezy. [L]
Wed
8 Apr
6

12
3pm. Chip2 x 3. 34:12 (5:42/km) @ AHR 131. Frees. OK. 11:48/11:18/11:06. RS 747. Mild, 19°C; sunny. [M]
5.10pm. Rose Cottage 12, easy in 1:19:24 (6:37/km) @ AHR 118 (71%), MHR 130. Felt OK - ran as easily as possible (no walking), keeping the heart-rate low. RS 781. Mild, 17°C; calm. [L]
Thu
9 Apr
16 4.30pm. Rose Cottage 16, easy in 1:35:41 (5:59/km) @ AHR 122 (73%), MHR 136. Felt good. Low HR for pace. Lovely afternoon. Saw Kathy doing the long warm-up for Calwell. RS 730. Mild, 18°C; calm. [L]
Fri
10 Apr
6

8.2
10am. Chip2 x 3. 33:38 (5:36/km) @ AHR 134 (80%). Frees. Good. 11:46/11:06/10:46. RS 751. Bumped into Softshoeshuffle near sub-station - ran with him for part of last lap. Mild, 13°C; overcast. [M]
5pm. Wagga. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd to Mum's. 49:40 (6:03/km) @ AHR 123 (74%), MHR 131. Felt OK. RS 745. Warm, 23°C; overcast. [L]
Sat
11 Apr
8.2

5.1
11am. Wagga. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd to Mum's. 45:28 (5:33/km) @ AHR 136 (81%), MHR 146. Felt OK. RS 754. Warm, 24°C; sunny. [U]
12.30pm. From Mum's - very easy run over Willans Hill to Botanic Gardens. Kicked the footy a bit; slow run home. Felt less than OK. 32:30 (6:22/km) @ AHR 118 (71%), MHR 131. RS 752. Warm, 24°C; sunny. [L]
Sun
12 Apr
16.4 4.20pm. Wagga. 2 laps of the Lake Albert - Plumpton Rd circuit. 1:42:45 (6:16/km) @ AHR 121 (72%), MHR 133. Felt good. Splits: 51:06 / 51:39. Heart-rate pretty similar on both laps. RS 758. Mild, 20°C; calm. [L]
Week 15 108k - Good week. Becoming accustomed to the doubles. Weight 73.5kg.
Mon
13 Apr
12 5.15pm. Rose Cottage 12, easy in 1:13:33 (6:08/km) @ AHR 122 (73%), MHR 133. Felt OK/good. Was expecting worse after the 3 hour drive from Wagga. RS 748. Mild, 14°C; damp. [L]
Tue
14 Apr
12 3.30pm. Chip2 x 6 in 1:11:23 (5:57/km) @ AHR 125 (75%), MHR 140. Frees. Felt OK. Laps, AHRs: 12:14 (120), 11:56 (125), 11:54 (125), 11:56 (125), 11:53 (126), 11:30 (129). RS 744. Mild, 19°C; sunny. [L]
Wed
15 Apr
6

12
2.30pm. Chip2 x 3. 32:31 (5:25/km) @ AHR 137. Frees. OK. 11:22/10:39/10:30. RS 742. Dusty, 14°C; windy. [U]
5pm. Rose Cottage 12, easy in 1:15:45 (6:19/km) @ AHR 124 (74%), MHR 134. Felt OK. Starting HR about 4 beats higher than if it was my first run for the day. RS 783. Cool, 10°C; very windy. [L]
Thu
16 Apr
6

9
2.30pm. Chip2 x 3. 35:17 (5:53/km) @ AHR 126. Frees. OK. 12:08/11:30/11:39. RS 741. Mild, 14°C; windy. [L]
4.35pm. Track, Calwell. 2.5k warm-up in 16:18. Drills. 15 laps of lane 6 (6,555m) in 40:40 (6:12/km) @ AHR 119 (71%), MHR 124. Frees. Felt OK. RS 738. Cool, 11°C; windy. [L]
Fri
17 Apr
nil Rest day. After work, visited LLs in Barton for afternoon tea. Later drove to Civic for an early dinner at a nice Chinese noodle place in the new Canberra Centre.
Sat
18 Apr
11 Race: Marathon Eve 10k. 102nd in 46:56 (4:42/km) @ AHR 150 (90%), MHR 158. Frees. Felt OK/good. Had fun racing a few people, including a girl in pink and JD. Sprint finish to beat JD, but the GIP beat both of us. Slow course (slower than Melbourne). Splits: 2k 8:59, 5k 23:10, 9k 42:25. Felt a little dehydrated - had a drink on each of the 5 laps. 1k warm-up and strides. RS 704. Mild, 17°C; calm. [B]
Sun
19 Apr
18 8am. Easy long run while watching the Canberra Marathon. A number of long stops, such as when talking to Katy. 1:52:20 (6:14/km) @ AHR 118 (71%), MHR 136. Felt good. RS 736. Mild, 12°C; windy. [L]
Week 16 86k - Good week. Enjoyed the 10k race. Weight 74.0kg. 424km last 4 weeks.


DateKms Comments
Mon
20 Apr
15.2 Speedygeese. 8k with Miranda to Kingston in 48:50 (6:06/km) @ AHR 119 (71%), MHR 129. Easy with group - 6 laps of 935m west course. 7.2k in 43:24 @ AHR 120 (72%), MHR 132. Felt OK. Cool, 10°C; windy. [L]
Tue
21 Apr
9

9
1.50pm. FireTrail3 x 3 in 48:09 (5:21/km) @ AHR 136 (81%), MHR 146. Frees. Felt good. Laps: 16:32/16:00/15:37. This is an easier course than my 2k loop, but still undulating. RS 728. Mild, 12°C; breezy. [U]
4.40pm. Track, Calwell. 2.5k warm-up in 15:48. 15 laps of lane 6 (6,555m) in 38:12 (5:50/km) @ AHR 126 (75%), MHR 132. Frees. Felt OK. RS 734. Visit from Kate, who was looking great! Cool, 11°C; windy. [L]
Wed
22 Apr
18 4.10pm. Rose Cottage 18, easy in 1:48:58 (6:03/km) @ AHR 121 (72%), MHR 133. Felt OK. Steady pace. 16k course plus 2k loop near the Inn. RS 732. Mild, 14°C; breezy. [L]
Thu
23 Apr
9

10.2
2pm. FireTrail3 x 3 in 47:48 (5:19/km) @ AHR 135 (81%), MHR 145. Frees. Felt good. Laps: 16:06/15:53/15:49. Started faster than Tuesday. RS 717. Mild, 16°C; sunny. [U]
4.40pm. Track, Calwell. Rose Cottage Inn and back in 64:05 (6:17/km) @ AHR 121 (72%), MHR 131. Felt less than OK - tired. Liam & Jack running fast ahead - Kathy off the back. RS 760. Mild, 15°C; calm. [L]
Fri
24 Apr
6

13
2pm. Chip2 x 3. 35:14 (5:52/km) @ AHR 125. Frees. OK. 12:01/11:36/11:37. RS 734. Mild, 13°C; damp. [L]
4.45pm. Rose Cottage 13, easy in 1:24:06 (6:28/km) @ AHR 116 (69%), MHR 131. Felt OK. Raining quite steadily from Calwell High to home. RS 750. Mild, 13°C; wet. [L]
Sat
25 Apr
7

16.5
10.50am. Johnson Dr 7k in 40:33 (5:48/km) @ AHR 125 (75%). Frees. OK. RS 724. Mild, 10°C; windy. [L]
2.20pm. Campbell Park after Anzac Relays: Ainslie track, War Memorial, Comm Ave, Wetlands, Duntroon. 1:36:12 (5:50/km) @ AHR 127 (76%), MHR 141. Felt OK (1k in 5:30 @ AHR 127). RS 740. Cool, 7°C; windy. [L]
Sun
26 Apr
13 10.30am. Rose Cottage 13, easy in 1:21:11 (6:15/km) @ AHR 119 (71%), MHR 133. Felt less than OK - tired. Blowing a gale. Harder running down Johnson Dr than up! RS 743. Cold, 1°C; very windy. [L]
Week 17 126k - Good week. 9k on Thursday particularly good. Weight 73.5kg.
Mon
27 Apr
9

10
12.45pm. FireTrail3 x 3 in 47:06 (5:14/km) @ AHR 138 (82%), MHR 149. Frees. Felt good. Laps: 15:54/15:37/15:36. Steady effort. Had the gloves today! RS 722. Cool, 4°C; windy. [U]
4.45pm. Rose Cottage 10, easy in 61:40 (6:10/km) @ AHR 126 (75%), MHR 138. Felt OK. Heart-rate predictably higher. It must be snowing somewhere. RS 777. Cold, 3°C; windy. [L]
Tue
28 Apr
6

11.8
3pm. Chip2 x 3. 34:43 (5:47/km) @ AHR 127. (r) Frees. OK. 11:55/11:22/11:26. RS 735. Cool, 7°C; calm. [L]
4.35pm. Track, Calwell. 2.5k w'up in 16:24. 3 x 100m. 15 laps of lane 6 (6,555m) in 46:10 (7:03/km) @ AHR 118 (70%), MHR 135 (Alt 138m 5k pace, 80m walk). Felt OK. RS 831. 2.5k w'down in 15:21. Cool, 7°C; calm. [L]
Wed
29 Apr
12

6
2.35pm. Rose Cottage 12 upper aerobic in 1:02:22 (5:12/km) @ AHR 136 (81%), MHR 147. Frees. Felt OK/good. Course PB. Splits: 32:05 (135), 30:17 (137). RS 707. Cool, 9°C; sunny. [U]
5pm. Johnson Dr 6k in 41:17 (6:53/km) @ AHR 115 (69%). Felt OK, but tired. RS 791. Cool, 8°C; calm. [L]
Thu
30 Apr
9

10.2
2.15pm. FireTrail3 x 3 in 48:20 (5:22/km) @ AHR 130 (77%), MHR 140. Frees. Felt OK/good. Laps: 16:25/16:04/15:51. Low HR for pace. RS 698. Mild, 13°C; sunny. [M]
4.35pm. Track, Calwell. Rose Cottage Inn and back in 63:41 (6:15/km) @ AHR 122 (73%), MHR 136. Felt OK, although a little tired. RS 762. Cool, 11°C; calm. [L]
Fri
1 May
9

10
2.20pm. FireTrail3 x 3 in 49:14 (5:28/km) @ AHR 128 (76%), MHR 139. Frees. Felt OK, but not as good as yesterday. Laps: 16:44/16:19/16:11. Low HR for pace. RS 700. Mild, 12°C; sunny. [L]
5pm. Rose Cottage 10 in 63:53 (6:23/km) @ AHR 119 (71%), MHR 131. Felt OK. RS 760. Cool, 10°C; calm. [L]
Sat
2 May
18 8.45am. From War Memorial with Ruth - right Ainslie track, Campbell Pk, Duntroon, Wetlands, Nara, Comm Ave. 1:52:56 (6:16/km) @ AHR 116 (69%), MHR 125. Felt OK. RS 728. Cool, 8°C; calm. [L]
Sun
3 May
13.3 Race: Nail Can Hill Run. Albury. 11.3k. 176th in 55:51 (4:57/km) @ AHR 150 (89%), MHR 156. (1:02 quicker than '08 on a slightly harder course). Asics GT2130s. Felt good/OK. Ran hard with the fear Jim might catch me. Splits: 4:28, 4:37, 7:38, 6:26 (4k - 23:09), 4:36, 4:37, 4:29, 4:42, 3:45, 4:53, 4:28, 1:12. Kathy 4th in 49:34. 2k warm-up with Jim in 11:20. RS 741. Mild, 10-14°C; sunny, calm. [B]
Week 18 124k - More good signs this week. Nail Can was a fun/tiring day! Weight 73.0kg.
Mon
4 May
18 3.05pm. Rose Cottage 18, easy in 1:45:28 (5:52/km) @ AHR 124 (74%), MHR 138. Felt OK. Did a "CJ" in the place where I've fallen before. Lost skin but otherwise OK. RS 727. Mild, 16°C; sunny. [L]
Tue
5 May
6

12
2.40pm. Chip2 x 3. 36:07 (6:01/km) @ AHR 125. Frees. OK. 12:20/12:02/11:45. RS 752. Mild, 14°C; sunny. [L]
4.40pm. Rose Cottage 12, easy in 1:20:01 (6:40/km) @ AHR 117 (70%), MHR 130. Felt OK, but tired. Legs (quads mainly) a little sore from Sunday's race. RS 780. Mild, 13°C; calm. [L]
Wed
6 May
15 4.40pm. FireTrail3 x 5 in 1:25:32 (5:42/km) @ AHR 127 (76%), MHR 140. Frees. Felt OK. Late finish at work. Started in sunlight, finished in moonlight. Slow last lap as it was dark and I didn't want to do a CJ. Laps: 17:04/16:38/16:49/17:05/17:56. RS 724. Mild, 13°C; calm. [L]
Thu
7 May
18 4.10pm. Rose Cottage 18, easy in 1:50:47 (6:09/km) @ AHR 120 (71%), MHR 133. Felt OK. Ran smoothly at times, but still not much spring in the legs (since Nail Can). RS 739. Cool, 12°C; calm. [L]
Fri
8 May
9

10
2.10pm. FireTrail3 x 3 in 46:49 (5:12/km) @ AHR 137 (82%), MHR 147. Frees. Felt OK/good. Laps: 15:47/15:35/15:27. Started faster than usual. RS 713. Mild, 13°C; sunny. [U]
4.45pm. Rose Cottage 10, easy in 66:12 (6:37/km) @ AHR 117 (70%), MHR 139. Felt OK. Thought of running 6 or 8 if feeling less than OK, but the 10k slow was fine. RS 775. Mild, 12°C; calm. [L]
Sat
9 May
19 9.10am. From Questacon car park with Ruth - West Basin on Canberra Half course in 1:58:27 (6:14/km) @ AHR 122 (73%), MHR 131. Felt OK - a bit slow and creaky first 4k. RS 761. Lovely day! Mild, 9°C; sunny. [L]
Sun
10 May
16 9am. From War Memorial, easy with Thea - right Ainslie track, Duntroon, Wetlands, Comm Ave (slow due to Mum's Day run). 1:37:51 (6:07/km) @ AHR 118 (71%), MHR 136. Felt OK. RS 722. Mild, 8°C; sunny. [L]
Week 19 123k - Tired this week. Only one harder session. Weight 73.0kg.
Mon
11 May
14.8 Speedygeese. 8.3k with Geoff and Ruth to Kingston in 53:15 (6:25/km) @ AHR 116 (69%), MHR 129. Easy with group 6.5k in 41:12 (6:20/km) @ AHR 115 (69%), MHR 129. Felt less than OK. RS 736. Mild, 11°C; calm. [L]
Tue
12 May
16.3 Track, Calwell. 2.3k w'up to track in 14:25. 3rd Hadd 2400m test (1st since Sept 2007). 5.5 laps of lane 6 (2,403m), 90 sec recoveries. HR, time for 2403m, pace: 120 - 14:49 - 6:10/km. 128 - 13:26 - 5:35/km. 136 - 12:23 - 5:09/km. 144 - 11:33 - 4:48/km. 152 - 10:56 - 4:33/km. Frees. Felt OK. 2k w'down home. Cool, 10°C; calm. [U]
Wed
13 May
9 3.55pm. FireTrail3 x 3 in 47:39 (5:18/km) @ AHR 133 (80%), MHR 142. Frees. Felt less than OK - tired. Late finish at work. Laps: 16:18/15:50/15:31. Low HR for pace. RS 704. Cool, 9°C; breezy. [M]
Thu
14 May
nil Rest day. Need it. Too many late nights this week.
Fri
15 May
nil Didn't have time to run. Caught bus after work to Sydney - had a meal with Joy, Mal and Bruce at 'Biggles' airport Holiday Inn on the night before Joy and Mal's big European Vacation.
Sat
16 May
7.3 4pm. From Hyde Park Plaza to Mrs Macquarie's Chair, around to Sydney Opera House and back in 44:31 (6:06/km) @ AHR 119, MHR 142. Included 500m at race pace. Felt less than OK. Warm, 20°C; very windy! [L]
Sun
17 May
22 Race: SMH Half Marathon. 2,338th in 1:45:36 (5:00/km) @ AHR 148 (89%), MHR 161. Asics 2130s. Felt good first 5k, OK next 10k, less than OK last 6k. Short warm-up with LLs. 5k splits and AHRs: 23:13 (150), 24:58 (150), 24:57 (147), 26:50 (145), 5:38 (151). RS 740. Mild, 16°C; sunny. [B]
Week 20 69k - Sydney Half not great. Tired. Weight 73.5kg. 442km last 4 weeks.


DateKms Comments
Mon
18 May
nil Was going to run, but decided at the last minute to take the day off. Legs feel fine after the half, but the rest of the body is feeling tired.
Tue
19 May
6

12
2.45pm. Chip2 x 3. 34:07 (5:41/km) @ AHR 131. (r) Frees. OK. 11:46/11:11/11:10. RS 745. Mild, 14°C; calm. [M]
4.45pm. Rose Cottage 12, easy in 1:11:20 (5:57/km) @ AHR 132 (79%), MHR 144. Felt OK/good. A bit dark coming back - worried about doing another CJ! RS 785. Mild, 12°C; calm. [M]
Wed
20 May
18 3.00pm. Rose Cottage 18, easy in 1:46:12 (5:54/km) @ AHR 124 (74%), MHR 137. Felt OK. Ran to keep the HR in the lower aerobic zone. RS 732. Cool, 10°C; breezy. [L]
Thu
21 May
9

9
2pm. FireTrail3 x 3 in 47:20 (5:16/km) @ AHR 139 (80%), MHR 148. Frees. Felt OK/good although HR high for the pace (high RS value). Laps: 16:01/15:47/15:32. RS 731. Mild, 11°C; breezy. [U]
4.30pm. Rose Cottage 9, easy in 56:20 (6:16/km) @ AHR 123 (74%), MHR 135. Felt less than OK - tired. Ran easily. Legs were fine. RS 770. Cool, 8°C; breezy. [L]
Fri
22 May
6

12
3pm. Chip2 x 3. 35:08 (5:51/km) @ AHR 124. Frees. OK. 11:55/11:36/11:37. RS 726. Mild, 11°C; breezy. [L]
4.35pm. Rose Cottage 12, easy in 1:16:52 (6:24/km) @ AHR 120 (72%), MHR 131. Felt OK. Very easy - good RS on the 3pm run, but high on this one. RS 769. Cool, 9°C; breezy. [L]
Sat
23 May
17.5 9.15am. From Questacon with Ruth - same as 9 May less Museum. West Basin in 1:50:52 (6:20/km) @ AHR 120 (72%), MHR 132. Felt OK - not much energy. Enjoyable run, chat and coffee. RS 760. Mild, 11°C; windy. [L]
Sun
24 May
16.5

7
9.10am. From War Memorial, easy with Thea - right Ainslie track, Duntroon, Wetlands, Comm Ave. 1:41:42 (6:10/km) @ AHR 118 (71%), MHR 130. Felt OK. Overtaken by a number of joggers. RS 727. Mild, 12°C; breezy. [L]
3.50pm. After Fadden Pines Schools CC - very easy with Geoff Monro on trail behind Macarthur to water tank and back in 45:18 (6:28/km) @ AHR 112 (67%), MHR 128. RS 725. Mild, 13°C; calm. [L]
Week 21 113k - OK for a 'recovery' week. Not enough sleep. Weight 73.0kg.
Mon
25 May
16 Speedygeese. 8k with Geoff & Ruth to Kingston in 51:40 (6:27/km) @ AHR 112 (67%), MHR 122. Easy hills in 50:53 (6:22/km) @ AHR 114 (68%), MHR 130. Felt OK (left hammy niggle). RS 724. Mild, 13°C; calm. [L]
Tue
26 May
6

12
2.45pm. FireTrail3 x 2 in 30:48 (5:08/km) @ AHR 136 (81%), MHR 146. Frees. Felt OK/good. Laps: 15:30/15:18. Good for a course that's undulating. Low HR for pace. RS 698. Mild, 12°C; cloudy. [U]
4.30pm. Rose Cottage 12 in 1:17:17 (6:26/km) @ AHR 119 (71%), MHR 132. Felt OK. RS 766. Mild, 12°C; calm. [L]
Wed
27 May
6

12
3pm. Chip2 x 3. 35:35 (5:56/km) @ AHR 125. Frees. OK. 12:11/11:33/11:51. RS 741. Mild, 12°C; sunny. [L]
4.30pm. Rose Cottage 12 easy in 1:14:54 (6:14/km) @ AHR 119 (71%), MHR 130. Felt OK/good - much easier with an easy first run! RS 743. Cool, 10°C; calm. [L]
Thu
28 May
6

13
2.50pm. FireTrail3 x 2 in 30:51 (5:08/km) @ AHR 137 (82%), MHR 149. Frees. Felt OK, but not as good as Tuesday - legs not as springy. Laps: 15:40/15:11. RS 704. Lovely weather. Mild, 12°C; sunny. [U]
4.30pm. 2k to track; 2.5k warm-up with Karen. 15 laps of lane 6 (6,555m) in 41:30 (6:20/km) @ AHR 116 (69%), MHR 125. Felt OK, but tired. Asics. 2k warm-down home. RS 734. Cool, 7°C; breezy. [L]
Fri
29 May
6

12
3pm. FireTrail3 x 2 in 32:36 (5:26/km) @ AHR 130 (78%), MHR 142. Frees. Felt less than OK. Laps: 16:41/15:55. RS 706. Cool, 6°C; windy. [M]
4.30pm. Rose Cottage 12 very slow in 1:20:32 (6:43/km) @ AHR 114 (68%), MHR 127. Felt bad - tired. Probably should have cut this one short. RS 765. Cool, 6°C; calm. [L]
Sat
30 May
17.5 Race: CCC - North Lyneham 6.3k. 46th in 29:57 (4:45/km) @ AHR 150 (90%), MHR 157. Frees. Felt OK, but tired. 14:44, 15:12. RS 713. Not a flat course. 3.1k race as warm-up in 17:54 @ AHR 133 (80%) - RS 756 - 2k w'd after. 6.3k w'down (2k with Geoff & Michelle) in 41:30 (6:35/km) @ AHR 121 - RS 797. Cool, 8°C; cloudy. [B]
Sun
31 May
19.5 8.40am. From War Memorial, easy with Thea - Ainslie track, Duntroon, Airport, Wetlands, Comm Ave. 2:03:49 (6:21/km) @ AHR 117 (70%), MHR 130. Felt OK but ready to stop at 19.5. RS 743. Cool, 7°C; breezy. [L]
Week 22 126k - Good week, but still not enough sleep. Weight 73.5kg.
Mon
1 Jun
14.3 Speedygeese. 8k with Geoff & Ruth to Kingston in 51:10 (6:24/km) @ AHR 114 (68%), MHR 123. Easy with group 6.3k in 38:40 (6:08/km) @ AHR 120 (72%), MHR 138. Felt OK. RS 733. Cool, 8°C; calm. [L]
Tue
2 Jun
7

12
2.55pm. FireTrail7 in 35:50 (5:07/km) @ AHR 137 (82%), MHR 147. Frees. Felt OK. Splits: 5:16/15:28/15:06. 3k course x 2 plus 1k first on western side. RS 701. Mild, 11°C; cloudy. [U]
4.30pm. Rose Cottage 12. 1:15:36 (6:18/km) @ AHR 119 (71%), MHR 130. Felt OK. RS 750. Mild, 11°C; calm. [L]
Wed
3 Jun
7

12
2.40pm. FireTrail7 in 36:41 (5:14/km) @ AHR 133 (80%), MHR 144. Frees. Felt OK/good. Splits: 5:27/15:42/15:32. Ran easier than yesterday. Saw a small wombat hear sub-station! RS 697. Cool, 10°C; rainy :) [M]
4.30pm. Rose Cottage 12. 1:24:27 (7:02/km) @ AHR 114 (68%), MHR 127. Felt bad. RS 802. Mild, 12°C; rain. [L]
Thu
4 Jun
7

12
2.45pm. FireTrail7 in 36:25 (5:12/km) @ AHR 133 (80%), MHR 143. Frees. Felt OK/good. Splits: 5:20/15:34/15:31. Legs had more spring in them than yesterday. RS 692. Mild, 13°C; cloudy. [M]
4.30pm. Rose Cottage 12. 1:16:15 (6:21/km) @ AHR 116 (69%), MHR 125. Felt OK. RS 737. Mild, 12°C; calm. [L]
Fri
5 Jun
7

8
3pm. FireTrail7 in 37:39 (5:23/km) @ AHR 130 (78%), MHR 140. Frees. Felt OK. Splits: 5:36/16:10/15:53. Feeling a little tired on this one. RS 699. Mild, 11°C; cloudy. [M]
4.40pm. Tharwa Dr Bridge in 51:15 (6:24/km) @ AHR 114 (68%), MHR 124. Felt OK, although tired. Good decision to run 8 rather than 12. RS 730. Mild, 10°C; cloudy. [L]
Sat
6 Jun
18 2.40pm. After CCC Penn/Long race - West Basin LBG clockwise, plus extra in Weston Park. 1:45:20 (5:51/km) @ AHR 124 (74%), MHR 137. The 15.5k of WB in 1:30:54. Felt OK. RS 726. Cool, 5°C; windy. [L]
Sun
7 Jun
9

8
12.40pm. Rose Cottage 9 - 49:56 (5:33/km) @ AHR 133 (80%), MHR 145. Felt OK. RS 738. Cool, 7°C; rain. [M]
3.45pm. After Fadden Pines Schools CC - very easy with Geoff Monro to paddocks behind Macarthur and back in 50:45 (6:21/km) @ AHR 116 (70%), MHR 131. Felt OK. RS 736. Cool, 5°C; calm. [L]
Week 23 121k - Good week. Starting to get the balance right. Weight 73.0kg.
Mon
8 Jun
7

11
3pm. FireTrail7 in 35:35 (5:05/km) @ AHR 141 (84%), MHR 150. Frees. Felt OK/good. Splits: 5:08/15:18/15:09. Ran fairly hard from the start. HR up a bit. RS 717. Cool, 5°C; calm. [U]
4.40pm. Rose Cottage 11. 1:10:03 (6:22/km) @ AHR 122 (73%), MHR 135. Felt OK. RS 777. Cold, 4°C; calm. [L]
Tue
9 Jun
7

11
3.05pm. FireTrail7 in 38:16 (5:28/km) @ AHR 132 (79%), MHR 144. Frees. Felt OK. Splits: 5:31/16:35/16:10. That's about all the legs wanted to do today. RS 722. Almost snowing. Cold, 2°C; breezy. [M]
4.45pm. Rose Cottage 11. 1:20:30 (7:19/km) @ AHR 112 (67%), MHR 122. Felt bad. RS 820. Cold, 1°C; calm. [L]
Wed
10 Jun
7

10
2.50pm. FireTrail7 in 36:17 (5:11/km) @ AHR 138 (83%), MHR 146. Frees. Felt OK. Splits: 5:17/15:27/15:33. Felt better than yesterday. Wore shorts and compression socks. RS 715. Cold, 2°C; windy. [U]
4.35pm. Pines 10k easy in 62:27 (6:15/km) @ AHR 122 (73%), MHR 132. Felt OK. I think a better course for a second run - turns before the Rose Cottage hill, so much flatter. RS 762. Cold, 0°C; breezy. [L]
Thu
11 Jun
7

10
3pm. FireTrail7 in 36:54 (5:16/km) @ AHR 133 (80%), MHR 142. Frees. Felt OK. Splits: 5:26/15:53/15:35. Let the legs do what they wanted, and this was it. RS 701. Cold, 5°C; sunny. [M]
4.25pm. Pines 10k in 63:45 (6:23/km) @ AHR 117 (70%), MHR 129. Felt OK. RS 746. Cold, 4°C; calm. [L]
Fri
12 Jun
7

10
3.10pm. FireTrail7 in 36:57 (5:17/km) @ AHR 133 (80%), MHR 143. Frees. Felt OK/good. Splits: 5:28/15:57/15:32. This one felt easier than yesterday's. RS 702. Cold, -1°C; foggy. [M]
4.30pm. Pines 10k in 62:10 (6:13/km) @ AHR 119 (71%), MHR 131. Felt OK. RS 740. Cold, 0°C; calm. [L]
Sat
13 Jun
16 Race: CCC - Jogalong 6.1k. 51st in 29:05 (4:46/km) @ AHR 150 (90%), MHR 157. Asics 2130s (forgot the faster Frees). Felt OK to bad. Got to within 10 secs of Jim by 3k, but then fell in a hole. RS 715. Actually about 70m longer than 6k Jogalong course as finish was in same place as start. 3k race as warm-up in 16:20 (5:27/km) @ AHR 132, + 1.5k before, 2k after. 3.5k slow warm-down in 22:40 @ AHR 116. Sunny, 4°C; windy. [B]
Sun
14 Jun
18 11:20am. Rose Cottage 18 in 1:48:28 (6:02/km) @ AHR 126 (75%), MHR 143. Felt OK, but tired. 3k splits: 18:14 (117), 19:17 (131), 17:31 (125), 18:10 (129), 16:52 (124), 18:24 (129). RS 759. Cool, 8°C; sunny. [L]
Week 24 121k - Good week; ordinary race. Weight 73.0kg. 481km last 4 weeks.


DateKms Comments
Mon
15 Jun
10.2 Speedygeese. 7k easy with Geoff to Kingston in 45:39 (6:31/km) @ AHR 114 (68%), MHR 128. Easy group 3.2k in 20:36 (6:26/km) @ AHR 112 (67%), MHR 124 - cut short - left lower shin sore. Cool, 7°C; calm. [L]
Tue
16 Jun
nil Left lower shin sore. Hopefully it's only muscular. Will try a day or two's rest from running.
Wed
17 Jun
nil Shin improved, but decided not to run. Still some slight tenderness there on my walk to and from the shop. Wondering if I'm being overly cautious. It was a beautiful running day too.
Thu
18 Jun
7 3.15pm. FireTrail7 in 35:54 (5:08/km) @ AHR 140 (84%), MHR 148. Frees. Felt OK/good. Splits: 5:13/15:21/15:20. Shin soreness still there, but not too bad. RS 718. Cool, 8°C; calm. [U]
Fri
19 Jun
nil Shin sore again today, so went for an easy walk around the trails instead of running. Took some video which I'll make into a home movie.
Sat
20 Jun
nil Another rest day for the shin. Hoping to be able to race the Canada Day 5k in the morning.
Sun
21 Jun
5.7 Race: Fadden Pines Cross Country - 2,500m race in 10:53 (4:21/km) @ AHR 158 (95%), MHR 163. Lap splits: 5:24/5:29. Frees. Felt OK/good. Shin niggle was hardly noticeable. Had a good race with Jim - got ahead of him at one stage - he beat me by 2 seconds (I died a bit in the last 500). RS 688. AHR quite high (had an RS of 662 on 27 July last year when I ran 11:25). 2.2k warm-up, 1k warm-down. Mild, 13°C; damp. [B]
Week 25 23k - Not great, but a happy race on Sunday. Weight 74.0kg.
Mon
22 Jun
10 5.05pm. Pines 10k in 58:54 (5:53/km) @ AHR 123 (74%), MHR 133. Felt OK. Legs good and breathing comfortable, but left lower shin/ankle still niggly! RS 724. Cool, 8°C; calm. [L]
Tue
23 Jun
nil Walked to and from the shop to buy some beer. Shin wasn't that noticeable walking in the Frees. Using Voltaren Emulgel. I think it's an inflammation of the Extensor digitorum longus.
Wed
24 Jun
nil Another rest day for the leg. Will probably take another two days off, then try something gentle on Saturday.
Thu
25 Jun
nil Pain varied a bit today. Some minor pain when not doing much, but fine when walking through the Hyperdome this afternoon. Strange. If it's a stress fracture, I hope I've caught it early.
Fri
26 Jun
nil I'll try a short run on the weekend. The leg seemed OK walking today, although I didn't walk that far.
Sat
27 Jun
7 1.10pm. FireTrail7 in 37:49 (5:24/km) @ AHR 139 (83%), MHR 150. NB 768. Splits: 5:36/16:12/16:01. Very nervous walking to the start of this run. I was ready to stop at the first sign of pain - thankfully the shin was OK. Otherwise, felt pretty rusty and wasn't moving well. Working harder than normal (AHR 9 beats higher than usual for this pace). It's funny how quickly fitness is lost. RS 751. Mild, 11°C; calm. [U]
Sun
28 Jun
14.7

4
9.15am. From War Memorial with Thea & Suzie - Ainslie track, Duntroon, Wetlands, Kings Ave. 1:29:15 (6:04/km) @ AHR 130 (78%), MHR 143. Felt OK - legs great, but HR high for pace. RS 789. Cool, 7°C; calm. [M]
3.30pm. Race: Fadden Pines Cross Country - 2,500m race in 11:35 (4:38/km) @ AHR 156 (93%), MHR 162. Lap splits: 5:39/5:56. Frees. Felt OK - didn't go quite as hard as last week, but even so, much slower (43 secs). RS 723. Not fit. 1.5k warm-up. Mild, 9°C; calm. [B]
Week 26 35k - Happy to be running again. Fitness is down. Weight 74.5kg.
Mon
29 Jun
12 2.30pm. Rose Cottage 12 in 1:09:39 (5:48/km) @ AHR 133 (80%), MHR 146. Felt OK. Started rustily (feeling yesterday a bit); became smoother. High HR. RS 772. SHR 73. Cool, sunny, 8°C; windy. [M]
Tue
30 Jun
3 1.45pm. FireTrail3 in 16:42 (5:34/km) @ AHR 138 (83%), MHR 149. Frees. Felt less than OK. Intended to run 6k but HR high so stopped after one lap. RS 768. SHR 78. Mild, 11°C; windy. [U]
Wed
1 Jul
nil Fly Canberra - Sydney; Sydney - Gold Coast. Drive to Pottsville.
Thu
2 Jul
12 5.25pm. Surfers Paradise. 2k w-up in 10:46 @ AHR 131. 9k, alternate hard/easy ks in 47:30 (5:17/km) @ AHR 142 (85%), MHR 154. Splits: 4:39 (144), 5:45 (136), 4:47 (147), 5:55 (135), 4:41 (149), 5:58 (137), 4:52 (145), 6:04 (137), 4:49 (149). Asics. Felt OK. 1k w-down in 6:28. Mild, breezy. [U]
Fri
3 Jul
nil Expo, walk on beach, swim in the Pacific Ocean.
Sat
4 Jul
nil Rest day - 2k walk on the beach from Cavill Ave, Surfers Paradise to Main Beach.
Sun
5 Jul
12 Race: Gold Coast 10k. 452nd in net 45:44 (4:34/km) @ AHR 154 (92%), MHR 159. 45:52 gun time. Frees. Felt good/OK (except for a sore right hamstring). Second half was slow. 5k splits: 22:22/23:22. RS 704. Km splits and AHRs: 4:20 (144) 4:20 (151) 4:32 (154) 4:33 (155) 4:37 (156) 4:39 (157) 4:39 (154) 4:46 (155) 4:40 (154) 4:38 (155). 2k slow jog warm-up to the start. Cool, 6°C; calm. [B]
Week 27 39k - Bit of an average race, but happy to get through it. Weight ?
Mon
6 Jul
nil Fly Gold Coast to Sydney (2 hour delay), Sydney to Canberra.
Tue
7 Jul
nil Was going to run, but at the last minute decided to have the day off.
Wed
8 Jul
10 11.50am. Pines 10k in 62:29 (6:15/km) @ AHR 129 (77%), MHR 142. Felt bad. A horrible run - ITB and knees didn't hurt, but everything else did! Right hamstring, left calf, right shin... Jog-limped the first half. Second half only slightly less uncomfortable. High HR for pace. RS 806. SHR 75. Cool, 5°C; overcast. [L]
Thu
9 Jul
6.9 Track, Calwell. 2.5k with Karen & Trevor in 16:35. 10 laps of lane 6 (4,370m) in 25:52 (5:55/km) @ AHR 134 (80%), MHR 143. NBs. Felt OK. Hamstring not as bad as yesterday, but still there. RS 793. Cool, 7°C; breezy. [M]
Fri
10 Jul
9 1.30pm. FireTrail3 x 3 in 51:52 (5:46/km) @ AHR 143 (86%), MHR 152. Asics 2130s. Felt OK. Hamstring similar to yesterday. Have lost fitness - poor RS. Laps: 17:20/17:22/17:10. RS 824. Mild, 10°C; overcast. [U]
Sat
11 Jul
11.55 12.30pm. Stromlo, Deeks Rec Area. Three laps of a circuit using part of the Jogalong course with Two Fruits (his last laps of a 46k run). 67:40 (5:52/km) @ AHR 137 (82%), MHR 147. Felt OK, although not fit. Hamstring not much different to yesterday (not perfect - just a dull ache at times). Good company. Wouldn't have wanted to run much faster. RS 803. Mild, 9°C; calm. [U]
Sun
12 Jul
7 1.30pm. FireTrail7 in 38:16 (5:28/km) @ AHR 146 (87%), MHR 154. Asics. Felt OK (hamstring improved), but HR through the roof. Way out of shape! Splits: 5:32/16:22/16:22. RS 798. Mild, 10°C; windy. [U]
Week 28 44k - At least the week finished OK. Weight 74.0kg. 141km last 4 weeks.


DateKms Comments
Mon
13 Jul
10 4.45pm. Pines 10k in 59:33 (5:57/km) @ AHR 131 (78%), MHR 143. Felt OK. Hammy not too bad, but a niggle behind the right knee last 4k. HR still high, but better. RS 780. Cool, 5°C; breezy. [M]
Tue
14 Jul
nil Late finish at work. Decided to give the niggly knee a rest - improved today, but not 100%.
Wed
15 Jul
7 5.05pm. FireTrail7 in 37:38 (5:23/km) @ AHR 142 (85%), MHR 150. Frees. Splits: 5:26/16:03/16:09. Felt OK. Legs pretty good except for a niggly left calf early. Needed headlamp last 2k. RS 763. Cool, 5°C; calm. [U]
Thu
16 Jul
nil Very tiring day at work (long hours). Not sure a run would have done me any good.
Fri
17 Jul
10 4.45pm. Pines 10k in 55:29 (5:33/km) @ AHR 135 (81%), MHR 147. Felt OK. Body tired, but legs not bad (no obvious injury-niggles). Improved heart-rate for pace: RS 749. Mild, 7°C; calm. [U]
Sat
18 Jul
14 Race: CCC - Goorooyaroo 8k - 49th in 39:58 (5:00/km) @ AHR 149 (89%), MHR 156. Frees. OK first half, as I started easy up the hill. Lost heaps of ground to Burkie and 4 girls last 3k. Legs tired. 4k warm-up in 22:40 (5:40/km). 2k warm-down very slow with Speedygeoff. RS 744. Cool, sunny, 5°C; windy! [B]
Sun
19 Jul
7.7 3.45pm. Easy run with Geoff Monro from Fadden Pines to the kangaroo paddocks around the back of Macarthur. Felt OK/good. 48:30 (6:18/km) @ AHR 120 (72%), MHR 136. RS 756. Mild, 9°C; sunny. [L]
Week 29 49k - Best week since I burnt the toast. Weight 73.5kg.
Mon
20 Jul
10 4.45pm. Pines 10k in 53:58 (5:24/km) @ AHR 137 (82%), MHR 145. Felt good. Legs, breathing, heart and head all in the same place today. Fitness improving. RS 739. Mild, 7°C; windy. [U]
Tue
21 Jul
8 4.20pm. Ran to the Calwell track; after a short stop and chat, continued up the Rose Cottage hill a short way, then home. 45:27 (5:41/km) @ AHR 126 (75%), MHR 140. Frees. Felt OK/good. Bit of a return to fitness breakthrough as far as the RS scale goes: RS 716. Mild, 10°C; calm. [L]
Wed
22 Jul
6 5pm. Chip2 x 3. 35:03 (5:50/km) @ AHR 127 (76%), MHR 140. Frees. Felt OK - legs, breathing good; just some tiredness from insufficient sleep (7 hours). 11:57/11:34/11:32. RS 742. Mild, 7°C; damp. [L]
Thu
23 Jul
10 4.35pm. Pines 10k in 52:40 (5:16/km) @ AHR 136 (81%), MHR 145. Felt good. A run very similar to Monday's, but faster and with a lower HR. Two easy days between harder sessions... RS 716. Cool, 6°C; damp. [U]
Fri
24 Jul
6 5.05pm. Johnson Dr 6k in 36:09 (6:02/km) @ AHR 121 (72%), MHR 131. Felt OK. Running at an easy pace, but slower than 6:00/km wasn't smooth. A recovery day. RS 729. Cool, 4°C; calm. [L]
Sat
25 Jul
17 9.10am. Race: Bush Capital 16k - 39th in 1:24:16 (5:16/km) @ AHR 145 (87%), MHR 156. Frees. Felt OK, but tired. Started with the idea of racing (bad idea); tried to switch to a marathon-pace type of run after 5k. Splits: 5k 25:10, 10k (after hills) 55:06. Walked steep hills. RS 764. Cold, sunny, 2°C; calm. [U]
Sun
26 Jul
7.7 3.45pm. Same run as last week with Geoff Monro from Fadden Pines to the kangaroo paddocks back of Macarthur. Felt OK. 44:48 (5:49/km) @ AHR 126 (75%), MHR 135. RS 733. Cold, 9°C; damp. [L]
Week 30 64k - Better still. Some good RS numbers. Weight 73.5kg.
Mon
27 Jul
10 5pm. Pines 10k in 59:53 (5:59/km) @ AHR 125 (75%), MHR 136. Felt OK, but tired (sleep and work a problem). Easy run as planned, but no spring in the legs today. RS 749. Cold, 4°C; breezy. [L]
Tue
28 Jul
10 4.55pm. Pines 10k in 59:00 (5:54/km) @ AHR 123 (74%), MHR 134. Felt good. Riding the brakes on this one - only want two hard efforts this week, tomorrow and Saturday. RS 726. Cold, 5°C; calm. [L]
Wed
29 Jul
12 4.50pm. Rose Cottage 12 in 1:01:24 (5:07/km) @ AHR 140 (84%), MHR 149. Frees. Felt OK/good. Breathing and HR good; legs slightly weak on the hills. Best time for this course, but not RS (that was 707 in April). 3k splits: 14:41, 16:19, 14:32, 15:52. RS 716. Cool, 6°C; breezy. [U]
Thu
30 Jul
10 Track, Calwell. 2.5k warm-up with Karen. 15 laps of lane 6 (6,555m) in 39:50 (6:05/km) @ AHR 122 (73%), MHR 128. NB 768. Felt OK. Legs not brilliant. 1k warm-down with Kathy. RS 741. Cold, 5°C; breezy. [L]
Fri
31 Jul
8 5.10pm. Tharwa Dr Bridge in 48:23 (6:03/km) @ AHR 119 (71%), MHR 131. Felt OK/good. Very easy run. Thinking about racing the 5k tomorrow afternoon. RS 720. Cool, 6°C; breezy. [L]
Sat
1 Aug
17 Race: CCC - Runners Shop 5k - 40th in 22:33 (4:30/km) @ AHR 155 (93%), MHR 159. Frees. Felt OK for 2k, then drifted towards bad. More or less with Heidi (but couldn't quite catch Lili and Caitlin) for 3k. Last 2k slow into the wind, esp last 200m. Splits: 4:11 (151) 4:13 (157) 4:35 (156) 4:43 (157) 4:51 (156). 2k warm-up, 10k race as a warm-down with Speedygeoff in 57:10 (5:43/km) @ AHR 134 (80%), MHR 144 - legs felt cactus during this. Didn't enjoy it at all! RS 699 for the 5k, 765 for the 10k. Cool, sunny, 7°C; windy. [B]
Sun
2 Aug
nil Rest day. Feel like I overcooked things a little yesterday.
Week 31 67k - Getting back there, but the 5k race wasn't brilliant. Weight 73.5kg.
Mon
3 Aug
10.2 Speedygeese. Early run to Kingston and back with Geoff, Miranda, Yelena, Craig & Ruth. Group warm-up. 10.2k in 60:56 (5:58/km) @ AHR 122 (73%), MHR 137. Felt OK, but legs heavy. RS 729. Cool, 7°C; windy. [L]
Tue
4 Aug
10 4.45pm. FireTrail7 + 3k in 50:49 (5:05/km) @ AHR 142 (85%), MHR 150. Frees. Felt OK. Ran with some purpose from the start. Still weak on uphills. Splits: 5:08/15:19/15:18/15:05. RS 722. Cool, 4°C; calm. [U]
Wed
5 Aug
nil Just slack really. Was going to run, but time got away. I'll call this a super-compensation recovery day.
Thu
6 Aug
10 5.10pm. Pines 10k in 51:43 (5:10/km) @ AHR 139 (83%), MHR 151. Frees. Felt OK. Tired from the day job. Not strong. Need to start short hill sprints after the City to Surf. RS 719. Cool, 9°C; calm. [U]
Fri
7 Aug
10 5.15pm. Pines 10k in 59:29 (5:57/km) @ AHR 120 (72%), MHR 129. Felt good. Easy run - very comfortable (except for the weather). Would like to feel this good on Sunday. RS 714. Cold, damp, 3°C; breezy. [L]
Sat
8 Aug
nil Rest day. No exercise except for walking to the shop in the morning and some pruning in the afternoon. The bees were going crazy in the wattle trees. It was a beautiful day!
Sun
9 Aug
16 Race: 26th City to Surf 14k. 3,367th in 67:18 (4:48/km) @ AHR 148 (89%), MHR 156. Frees. Felt good/OK. Splits: 3k 13:27, 5k 23:40, 7k 35:11, 10k 49:30. Even effort (didn't die). Ran up the hill fairly well, passing HWH near the top - last 4k pretty good. Gun time 67:35. RS 712. Mild, 7 - 9°C; sunny. [B]
Week 32 56k - C2S not too bad considering training. Weight 74.5kg. 236km last 4 weeks.


DateKms Comments
Mon
10 Aug
12 4.45pm. Rose Cottage 12, easy in 1:13:52 (6:09/km) @ AHR 121 (72%), MHR 134. Felt good/OK. Legs surprisingly normal and springy first half. Slightly tired last 3k. RS 745. Cool, 9°C; calm. [L]
Tue
11 Aug
10 4.45pm. Pines 10k in 59:09 (5:55/km) @ AHR 123 (74%), MHR 132. Felt OK. The smallest sense of quad soreness. Might try the hill sprints Thursday, intervals tomorrow. RS 728. Cool, 9°C; damp. [L]
Wed
12 Aug
10 5pm. Used Pines 10k course to run 4 x 1k (1k float recovery). 2k warm-up steady. 1k times (AHR) - 4:38 (144), 4:49 (146), 4:54 (147), 4:49 (145). Total time - 54:29 (5:27/km) @ AHR 135 (81%), MHR 154. Frees. Felt OK, but not recovered from work. RS 736. Cool, 6°C; breezy. [B]
Thu
13 Aug
13 4.50pm. Rose Cottage 13, easy in 1:18:26 (6:02/km) @ AHR 123 (74%), MHR 137. Felt bad to OK. Legs lifeless and tired first half. Hill sprints impossible today. Ran with Kathy for part of her Calwell warm-down on the way back, hence the highish maximum heart-rate! RS 742. Cool, 9°C; calm. [L]
Fri
14 Aug
10 5.15pm. Pines 10k in 58:25 (5:50/km) @ AHR 124 (74%), MHR 134. Felt OK, but tired. Work has been a pain lately - would love a 38-hour week. RS 724. Cold, 8°C; calm. [L]
Sat
15 Aug
14.7

9.7
9.15am. From War Memorial with Thea - Ainslie track, Duntroon, Wetlands, Kings Ave. 1:36:05 (6:32/km) @ AHR 113 (68%), MHR 131. Felt OK - very easy. RS 739. Cold, 3°C; calm. [L]
1pm. Race: CCC - Dunrossil Drive 4.1k CC. 48th in 19:02 (4:39/km) @ AHR 155 (93%), MHR 160. Frees. Felt OK. Tried to start fast, but legs sluggish. Laps: 9:11, 9:51. Short 1.5k warm-up with Speedygeoff. 4.1k warm-down with Geoff, Brian Wenn and Heidi. RS 720. Mild, 10°C; sunny. [B]
Sun
16 Aug
10 5.05pm. Pines 10k, easy in 58:06 (5:49/km) @ AHR 128 (77%), MHR 136. Felt OK. HR up a bit. After Joy's 50th birthday party at Goolabri Country Resort. RS 744. Cool, 9°C; calm. [M]
Week 33 89k - Good week. Need to keep it going. Weight 74.0kg.
Mon
17 Aug
11 Speedygeese. Early run to Kingston and back with Geoff and Yelena. Group warm-up plus a bit on the footpath. 11k in 67:40 (6:09/km) @ AHR 118 (71%), MHR 132. Felt OK. RS 726. Cold, 3°C; windy. [L]
Tue
18 Aug
13.6 Track, Calwell. 2k to track. Strides. 4th Hadd 2400m test. 5.5 laps of lane 6 (2,403m), 90 sec recoveries. HR, time for 2403m, pace: 120 - 13:57 - 5:48/km. 128 - 13:07 - 5:28/km. 136 - 12:13 - 5:05/km. 144 - 11:29 - 4:47/km. Didn't do the 152HR (dark). Frees. Felt OK. Slightly better than 12 May. 2k home. Cool, 9°C; breezy. [U]
Wed
19 Aug
10 5.30pm. Pines 10k in 60:51 (6:05/km) @ AHR 118 (71%), MHR 126. Felt OK. Tired from a long day at work, but legs and heart-rate good. Very easy. RS 718. Cool, 10°C; calm. [L]
Thu
20 Aug
12 5.10pm. Rose Cottage 12, easy in 1:12:35 (6:03/km) @ AHR 121 (72%), MHR 132. Felt good/OK. Legs springy first half, but it didn't last. RS 732. Cool, 10°C; breezy. [L]
Fri
21 Aug
nil Dead tired after working for ten and a half hours.
Sat
22 Aug
10 1.45pm. Pines 10k in 59:16 (5:56/km) @ AHR 126 (75%), MHR 137. Felt OK - well, rusty first 5k, ran quicker second half and felt better. HR high - 3 easy days between hard days is too many. Stopped for a brief chat to Chris Williams near 5k (doing the Canberra 70.3 in December). RS 747. Cool, 8°C; windy. [L]
Sun
23 Aug
23.6 Race: ACT Vets Half Marathon. 62nd in 1:45:18 (4:59/km) @ AHR 148 (89%), MHR 155. Brooks Racer ST. Felt OK. Started a bit quick - 9:04 at 2k. Helen caught me at 10k - more or less ran with her to 15, then lost it. Pretty bad fade last 6k - racing this far is a bit beyond me at the moment. 5k splits and AHRs: 23:40 (150), 24:33 (148), 25:14 (147), 26:08 (147), 5:43 (150). Warm-up 1.5k, warm-down 1k. RS 739. Cool, 9°C; breezy. [B]
Week 34 80k - OK week. A half marathon is a long way. Weight 74.0kg.
Mon
24 Aug
nil Legs OK - just some slight calf soreness. Thought a rest day after the race wouldn't do any harm.
Tue
25 Aug
16 4.20pm. Rose Cottage 16, easy in 1:40:52 (6:18/km) @ AHR 120 (72%), MHR 133. Felt OK. Not a pleasant run - cold and blowing a gale. Leaning into wind to run down Johnson Drive! RS 756. Cold, -1°C; windy. [L]
Wed
26 Aug
10 5.20pm. Pines 10k course. 2k warm-up, then alternating 2k hard, 2k harder. Splits: 11:30 (117), 10:14 (134), 9:49 (143), 10:40 (138), 10:15 (144). Total time - 52:28 (5:15/km) @ AHR 135 (81%), MHR 152. Frees. Felt OK. Good session. Not easy! Best RS for this course. RS 708. Cold, 3°C; windy. [B]
Thu
27 Aug
14.9 4.30pm. 2k to Calwell; 25 laps of lane 6 (10,925m); 2k home. 1:33:33 (6:16/km) @ AHR 123 (74%), MHR 130. Felt OK. 5-laps: 13:31 (122) 13:33 (124) 13:27 (126) 13:18 (127) 13:40 (125). RS 771. Cool, 8°C; breezy. [L]
Fri
28 Aug
10 5.30pm. Pines 10k in 59:51 (5:59/km) @ AHR 121 (72%), MHR 127. Felt bad to OK. Working for 11 hours straight is not the best preparation for a run. RS 724. Cool, 11°C; calm. [L]
Sat
29 Aug
18.5

2.5
9.10am. From War Memorial with Thea - Ainslie track, Duntroon, Wetlands, Comm Ave, Carillon, Anzac Pde. 1:53:04 (6:07/km) @ AHR 124 (74%), MHR 135. Felt OK. RS 758. Cold, 7°C; wet. [L]
1pm. CCC at Yarralumla Bay. Parlouf Relay - in team with Jim White and Geoff Monro. Geoff ran 500m legs, Jim and myself approx 250m. Finished 3rd team - 10k in 37:41. So, 10 x 250m. MHR 160. Cool, 10°C; stormy. [B]
Sun
30 Aug
8 8.30am. Tharwa Dr Bridge, very easy in 54:50 (6:51/km) @ AHR 119 (71%), MHR 128. Felt OK. Legs didn't want to do anything this morning. They were telling me yesterday was hard! RS 816! Cold, 0°C; windy. [L]
Week 35 80k - OK week. Good session Wednesday - rest a bit blah. Weight 74.0kg.
Mon
31 Aug
13 Speedygeese. Early run to Kingston and back with Geoff and Craig. Group warm-up. 200m shuttle relay, most easy striding. 13k in 77:24 (5:57/km) @ AHR 127 (76%), MHR 155. Felt OK. RS 756. Cool, 5°C; windy. [L]
Tue
1 Sep
7

10
3.20pm. FireTrail7 in 39:43 (5:40/km) @ AHR 127 (76%), MHR 136. Frees. Felt OK. Splits: 5:48/17:05/16:50. Tried to run at warm-up effort. RS 721. Cool, 10°C; sunny. [L]
5.25pm. Pines 10k in 53:37 (5:22/km) @ AHR 135 (81%), MHR 147. Frees. Felt OK. The low HR belies how hard this was. Started strong; kept the pressure on; gradual slow down. RS 724. Cool, 7°C; breezy. [U]
Wed
2 Sep
10 4.40pm. Pines 10k in 59:31 (5:57/km) @ AHR 118 (71%), MHR 129. Felt OK/good. Slight negative split (20 secs) - unusual for this course as the uphill bits are in the second half. RS 702. Mild, 10°C; calm. [L]
Thu
3 Sep
10 4.45pm. Ran 6k to Calwell track. A chat, then the warm-down with Kathy and the kids, plus a bit extra; 2k home. 10k in 59:18 (5:56/km) @ AHR 121 (72%), MHR 136. Felt OK. RS 718. Mild, 11°C; calm. [L]
Fri
4 Sep
7

10
3.30pm. FireTrail7 in 36:54 (5:16/km) @ AHR 139 (83%), MHR 151. Frees. Felt less than OK. Tired and legs didn't have much at all. Alternating 'steady' and 'hard' kilometres: 5:51 (123), 4:57 (142), 5:41 (139), 4:33 (146), 5:42 (139), 4:44 (147), 5:27 (138). RS 733. Mild, 10°C; calm. [B]
5.20pm. Pines 10k in 62:51 (6:17/km) @ AHR 125 (75%), MHR 133. Felt OK - odd. RS 786. Cool, 8°C. [L]
Sat
5 Sep
9.6 12.30pm. From Stromlo. Between women's and men's World Mtn Bike CC races. Out/back via Clo's Crossing and along Molonglo River in 59:37 (6:13/km) @ AHR 126 (75%), MHR 136. Tired. RS 782. Mild, 8°C; sunny. [L]
Sun
6 Sep
18.5 9.15am. From War Memorial with Thea - Ainslie track, Duntroon, Wetlands, Comm Ave, Carillon, Anzac Pde. 1:49:05 (5:54/km) @ AHR 122 (73%), MHR 142. Felt OK/good. RS 719. Cool, 6°C; sunny. [L]
Week 36 95k - Good week. Need to watch recovery. Weight 75.0kg. 344km last 4 weeks.


DateKms Comments
Mon
7 Sep
9.3 Speedygeese. Early run to Telopea Park and back. Group warm-up and 200m repeats slow. 9.3k in 58:17 (6:16/km) @ AHR 118 (71%), MHR 132. Felt bad. Tired so cut it short. RS 740. Cool, 9°C; wet. [L]
Tue
8 Sep
10 5.35pm. Rose Cottage 10, easy in 59:12 (5:55/km) @ AHR 121 (72%), MHR 133. Felt OK, but not good enough to do a hard session. Slight spring in the legs middle stages. RS 716. Cold, 5°C; overcast. [L]
Wed
9 Sep
7 3.40pm. FireTrail7 in 40:28 (5:47/km) @ AHR 127 (76%), MHR 137. Splits: 6:02/17:17/17:09. Frees. Felt less than OK. Warm-up for a second run, but decided to give it a miss. Tired. RS 734. Cold, 5°C; breezy. [L]
Thu
10 Sep
7

10
3.30pm. FireTrail7 in 37:32 (5:22/km) @ AHR 138 (83%), MHR 150. Asics. Felt OK. Splits: 5:32/15:49/16:11. Not a great run - high HR for pace. RS 740. Cool, 10°C; sunny. [U]
5.05pm. Rose Cottage 10 in 55:04 (5:30/km) @ AHR 136 (81%), MHR 146. Felt OK - better than the earlier run - warmed up perhaps? RS 749. Cold, 6°C; breezy. [U]
Fri
11 Sep
7

10
3.40pm. FireTrail7 in 37:27 (5:21/km) @ AHR 135 (81%), MHR 144. Frees. Felt OK. Splits: 5:33/16:05/15:49. Better than yesterday - didn't feel like I was pushing. RS 722. Sunny, 11°C; windy. [U]
5.15pm. Rose Cottage 10 in 67:29 (6:45/km) @ AHR 117 (70%), MHR 130. Felt OK. Very slow, but not as easy as I hoped it would be. Legs dead and buried. RS 790. Cool, 10°C; breezy. [L]
Sat
12 Sep
nil Drive to Wagga (visiting my sister Jane and Mum).
Sun
13 Sep
13 Race: Lake to Lagoon 9.5k. 102nd in 46:05 (4:51/km) @ AHR 151 (90%), MHR 158. Brooks Racer ST. Felt OK - psyched out by the heat (didn't want to fall over). Head-wind pretty much all the way. Splits: 4:44 (143), 4:26 (155), 5:02 (156), 5:16 (154), 4:33 (149), 4:34 (149), 5:22 (150), 5:06 (151), 4:42 (152), 2:19 (154). Warm-up to start 3k in 18:15 @ AHR 127 + extra run/strides. RS 732. Warm, 19°C; windy (26° actual). [B]
Week 37 73k - Not a great week. Struggling a bit for some reason. Weight 75.0kg.
Mon
14 Sep
7 5.35pm. Johnson Dr 7k in 46:06 (6:35/km) @ AHR 112 (67%), MHR 122. Felt bad. Almost bailed before 1k. Legs stiff and cantankerous (calves, left achilles). No warm-down yesterday? RS 738. Mild, 11°C; breezy. [L]
Tue
15 Sep
7 5.40pm. FireTrail7 in 39:36 (5:39/km) @ AHR 133 (80%), MHR 144. Asics. Felt OK. Splits: 5:54/16:53/16:49. First k a bit rough, then OK - 200% better than yesterday! HR high though. RS 752. Cool, 11°C; calm. [M]
Wed
16 Sep
10 5.40pm. Rose Cottage 10 in 56:58 (5:42/km) @ AHR 129 (77%), MHR 140. Felt OK. Still some stiffness early and not much spring in the legs. Felt pretty easy though. RS 735. Warm, 18°C; calm. [M]
Thu
17 Sep
7 Track, Calwell. 2k warm-up to track. Drills, strides. 6 x 500m with 70m walk recov in 1:02 av. Frees. 2:10.1 (130), 2:10.3 (142), 2:09.4 (144), 2:07.8 (146), 2:12.6 (145), 2:09.3 (145). 2k warm-down home. These were better than I expected. First track session for ages. Between 5 and 10k race-pace. Mild, 14°C; breezy. [U]
Fri
18 Sep
nil Rest day.
Sat
19 Sep
5.5 3.00pm. Sydney. Easy jog with Bruce (AHR 121) to and from McCallum Pool at Cremorne. Soaked legs in the cold water. Needed the run. Early dinner with Bruce and Luckylegs at the Kirribilli Hotel.
Sun
20 Sep
21.1 Race: Blackmores Sydney Half Marathon. 1,739th in 1:46:10 (5:02/km) @ AHR 146 (87%), MHR 155. Brooks Racer ST. Started easy, keeping HR in the 140-145 region. Felt OK/good, but didn't have much last 5k. Not good up hills. Missing over-distance training runs. 5k splits and AHRs: 24:43 (143), 24:42 (146), 25:26 (148), 25:41 (145), 5:38 (150). Short warm-up, strides, leg swings. RS 734. Mild to warm, 15 - 18°C (actual); calm. [B]
Week 38 58k - Easy start in half didn't help as much as I thought it would. Weight 75.5kg.
Mon
21 Sep
10 5.40pm. Pines 10k in 59:29 (5:57/km) @ AHR 125 (75%), MHR 135. Felt OK. Oddly, the legs showed no sign they'd raced a HM yesterday! Heart-rate up a bit though. RS 744. Mild, 14°C; calm. [L]
Tue
22 Sep
10 5.35pm. Rose Cottage 10 in 64:50 (6:29/km) @ AHR 118 (71%), MHR 130. Felt less than OK. Legs feeling second-hand today - some DOMS I guess. Ran very easily. RS 765. Warm, 19°C; dusty. [L]
Wed
23 Sep
11 5.35pm. 3k on trail then Tharwa Dr Bridge 8k course. 11k in 60:18 (5:29/km) @ AHR 131 (78%), MHR 142. Felt good. Would have liked these legs on Sunday. RS 718. Cold, 7°C; windy. [M]
Thu
24 Sep
10.6 Track, Calwell. 2k warm-up to track in 11:50. Drills, strides. Tempo 15 laps of lane 6 (6,555m) in 32:18 (4:56/km) @ AHR 143 (86%), MHR 149. Frees. Felt OK/good. 5-lap splits: 10:36 (140) 10:53 (144) 10:49 (145). Grass in good nick after recent rain. 2k warm-down home in 13:02. RS 705. Cold, 8°C; windy. [U]
Fri
25 Sep
8 4.40pm. Tharwa Dr Bridge, very easy in 49:13 (6:09/km) @ AHR 118 (71%), MHR 129. Felt OK/good. Have had a slight achilles niggle this week, but not too bad today. RS 726. Mild, 14°C; windy. [L]
Sat
26 Sep
23.9 7.45am. 'Cotter 15-mile' in 2:43:15 (6:50/km) @ AHR 125 (75%), MHR 150. The worst conditions I've run in out here. Kept more or less with Steve to the top of the hill, then ran at my own pace (much slower). Got to Vanities - 17.4k in 1:46:47 (6:08/km) then walk/jogged the rest. RS 854. Freezing, -3°C; wet, windy. [L]
Sun
27 Sep
9.5 9.35am. Vets' Handicap - Deek's Rec Area. 1.5k warm-up. 8k in 44:30 (5:34/km) @ AHR 137 (82%), MHR 145. Asics. Felt OK. Steady run. Tailwind out (down). Splits: 20:49, 23:41. RS 762. Cold, -2°C; windy. [U]
Week 39 83k - Good week. The Cotter 15 was something to remember. Weight 75.0kg.
Mon
28 Sep
10 5.40pm. Rose Cottage 10 in 61:54 (6:11/km) @ AHR 122 (73%), MHR 136. Felt OK. HR up a bit - not recovered from the weekend. Ran past an accident on the highway. RS 755. Cool, 8°C; breezy. [L]
Tue
29 Sep
12 4:55pm. Rose Cottage 12 in 1:10:53 (5:54/km) @ AHR 124 (74%), MHR 138. Felt OK. Letting the legs and body dictate the pace on these runs. Left achilles dodgy early, but OK later. RS 732. Cool, 9°C; calm. [L]
Wed
30 Sep
10 5.45pm. Rose Cottage 10 in 60:47 (6:05/km) @ AHR 121 (72%), MHR 134. Felt OK. Legs not springy. After three easy days, will try something of tempo pace tomorrow. RS 735. Mild, 12°C; calm. [L]
Thu
1 Oct
7 6pm. Race: ACT Vets' 3000m in 13:03.8 (4:21/km) @ AHR 151 (93%), MHR 159. Frees. Felt OK/good. Tried for tempo effort. Splits: 4:21, 4:23, 4:20. AHR, MHRs: 143, 150 / 153, 155 / 156, 159. Also, 1500m race-walk in 8:20 (5:33/km) @ AHR 149. Short 1k warm-up, 1.5k warm-down. RS 658. Mild, 17°C; calm. [U]
Fri
2 Oct
nil Rest day. 20 minutes of stationary drills indoors (high knees, leg extensions, arm drills, leg circles). Thunder and rain - not safe to be out on the oval.
Sat
3 Oct
17 9.13am. From War Memorial with Ruth & Thea - Ainslie track, Duntroon, Wetlands, Comm Ave, Anzac Pde. 1:53:03 (6:39/km) @ AHR 114 (68%), MHR 128. Legs a little sore (yesterday?). RS 758. Cool, 5°C; damp. [L]
Sun
4 Oct
nil Rest day. Thought a day off would help with the niggles.
Week 40 56k - OK week. Good 3000m tempo run. Weight 75.0kg. 270k last 4 weeks.


DateKms Comments
Mon
5 Oct
5

10
12.15pm. Warm-up 2.5k to Calwell track in 14:45. 22 minutes of Pete Magill drills mixed with slow lunges. 100m in 18.7. 4 x 12 second steep hills. 2.5k home in 15:54. Frees. Felt OK/good. Cool, 11°C; damp. [D]
4.30pm. Speedygeese. With Geoff and Ruth to Kingston (8k), then 2k group warm-up. 10k in 64:02 (6:24/km) @ AHR 124 (74%), MHR 136. Legs feeling the earlier drills! RS 793. Mild, 13°C; overcast. [L]
Tue
6 Oct
7 5.30pm. FireTrail7 in 40:47 (5:50/km) @ AHR 131 (78%), MHR 145. NB 768. Felt OK. Splits: 6:13/17:34/17:00. Easy. Both inner thighs a little sore from yesterday's drills - a sign that they did something, so that's good. High RS on this run - not sure what's going on there. RS 763. Mild, 10°C; sunny. [M]
Wed
7 Oct
8 5.50pm. Tharwa Dr Bridge tempo in 41:35 (5:12/km) @ AHR 144 (86%), MHR 155. NB 768. Felt OK. Legs good. Blowing a gale - difficult running into it. HR high for pace. RS 748. Cold, 2°C; very windy. [U]
Thu
8 Oct
7 5.55pm. FireTrail7 in 37:44 (5:23/km) @ AHR 138 (83%), MHR 147. NB 768. Felt OK. Splits: 5:38/16:05/16:01. Decided to do an upper aerobic run rather than an easy jog. RS 744. Cold, 5°C; windy. [U]
Fri
9 Oct
4 11.30pm. Hotel Gym. Warm-up on bike. 4k on treadmill - gradual pace increase - last k at 12kph (5:00/km). 4k in 22:22 (5:35/km) @ AHR 129 (77%), MHR 143. Brooks Racer ST. Felt OK/good. RS 721. Mild, humid, calm! [M]
Sat
10 Oct
nil Rest day. Walked about 4k - to and from the Melbourne Museum during the day.
Sun
11 Oct
22 Race: Melbourne Half Marathon. 'About 1,430th' in 1:43:12 - Approx net 1:43:00 (4:53/km) @ AHR 149 (89%), MHR 157. Brooks Racer ST. Felt good/OK. Second half not great. Missing something on the endurance side of things. First 10k felt comfortable. 5k splits and AHRs: 23:33 (148), 23:43 (149), 24:44 (149), 25:27 (149), 5:33 (151). Short warm-up jog to start. RS 727. Mild, 10 - 14°C (actual); calm to breezy. [B]
Week 41 63k - An OK (but not stupendous) half marathon race. Weight 75.0kg.
Mon
12 Oct
3.5 9am. After breakfast - an easy run on the hotel treadmill. Warm-up then 3k in 18:00 (6:00/km). Felt OK. Legs pretty good actually. Mild, humid, calm. [L]
Tue
13 Oct
nil First day back at work.
Wed
14 Oct
13.4 5.45pm. From PH with Chris, Ruth, Carol and others. Central Basin, up to War Memorial and a lap of Parly House. 1:25:36 (6:23/km) @ AHR 120 (72%), MHR 138. Felt OK. Very easy. RS 767. Cold, 6°C; windy. [L]
Thu
15 Oct
10 6.30pm. Used a new 4k loop around the high school. I'll call it "School 10" etc. 1k to start, + 2 laps. 59:33 (5:57/km) @ AHR 127 (76%), MHR 139. Felt OK. Legs still in recovery mode. RS 756. Cold, 7°C; damp. [L]
Fri
16 Oct
10 6.10pm. School 10 in 58:01 (5:48/km) @ AHR 129 (77%), MHR 138. Felt OK. Legs had more spring in them today - kept it easy though. RS 748. Cool, 9°C; calm. [M]
Sat
17 Oct
16 9.15am. From War Memorial with Ruth - Ainslie track, Duntroon, Wetlands, Comm Ave, Anzac Pde. 1:41:24 (6:20/km) @ AHR 124 (74%), MHR 135. Felt OK. Very easy, but HR still up a bit. RS 792. Mild, 10°C; sunny! [L]
Sun
18 Oct
18 9.15am. From War Memorial with Thea - Ainslie track, Duntroon, Wetlands, Parly House, Comm Ave, Anzac Pde. 1:56:20 (6:28/km) @ AHR 119 (71%), MHR 134. Felt OK. Very easy. Stopped at PH and did 10 minutes of drills barefoot on the grass oval. RS 769. Mild, 11°C; sunny. [L]
Week 42 71k - A recovery week from the half. Heart-rate up. Weight 75.0kg.
Mon
19 Oct
16.8 4.30pm. Speedygeese. With Geoff, Ruth, Miranda & Maria to Kingston - 8k in 44:56 (5:37/km) @ AHR 130. Group warm-up 2.4k in 15:30. 13 laps of a 460m loop - east gardens. Ran this at tempo pace. Total 5.98k in 30:45 (5:09/km) @ AHR 147 (88%), MHR 153. Frees. Felt OK. RS 756. Mild, 16°C; sunny. [U]
Tue
20 Oct
10 6.35pm. School 10 in 60:02 (6:00/km) @ AHR 124 (74%), MHR 140. Felt OK. Legs stiff and creaky at first - perhaps from yesterday's session - but OK later. A beautiful evening. RS 744. Warm, 18°C; breezy. [L]
Wed
21 Oct
10 7.00pm. School 10 in 55:54 (5:35/km) @ AHR 130 (78%), MHR 147. Felt OK/good. HR better on this one. May race tomorrow. Depends on the working day and how I'm feeling. RS 727. Warm, 21°C; calm. [M]
Thu
22 Oct
4 6.40pm. Warm-up to track, 2k in 12:03 @ AHR 111. 20 mins of Pete Magill drills + walking lunges. Frees. Felt OK, but hamstrings tight on skip-kicks. 1 x 100m (ugly). 2k home in 12:53 @ AHR 119. Warm, 22°C; calm. [D]
Fri
23 Oct
10 5.45pm. FireTrail7 + 3k in 57:18 (5:44/km) @ AHR 130 (78%), MHR 140. NB 768. Felt OK. No soreness from yesterday's drills. Splits: 5:53 - 17:14 - 17:11 - 17:00. RS 745. Mild, 17°C; breezy. [M]
Sat
24 Oct
7 5.30pm. Coolangatta. From the Airport Motel north on Pacific Pde path + footpath to Tugan Surf Club & back in 39:20 (5:37/km) @ AHR 127 (76%), MHR 136. Brooks Racer ST. Felt OK/good. The stride felt nice on this run. Low HR for pace. Would have been a good day for a race. RS 714. Warm, 21°C; humid! [L]
Sun
25 Oct
6.4 7.20am. Coolangatta. South on the coastal path to the point at Greenmount & back in 35:57 (5:37/km) @ AHR 131 (78%), MHR 142. Brooks Racer ST. Felt stiff early, then better. RS 736. Warm, 24°C; humid! [M]
Week 43 64k - Happy with the drills session and first run at Coolangatta. Weight ??
Mon
26 Oct
15.2 4.30pm. Speedygeese. With Geoff & Miranda to Kingston - 8k in 48:26 @ AHR 124. Warm-up + laps of grass with Rachelle - 7.2k in 41:25 (5:45/km) @ AHR 129 (77%), MHR 145. Felt OK. RS 748. Cold, 5°C; windy. [L]
Tue
27 Oct
10 5.10pm. FireTrail7 + 3k in 55:56 (5:36/km) @ AHR 134 (80%), MHR 143. Asics. Felt OK. A grey run but it felt easy enough. Stride good. Splits: 5:44 - 16:49 - 16:48 - 16:35. RS 750. Mild, 16°C; calm. [M]
Wed
28 Oct
13.2 5.50pm. PH with Ruth, Jen & Andy to LBG + Wetlands anti-clockwise. 1:17:02 (5:50/km) @ AHR 124 (74%), MHR 147. Felt OK/good. To Molonglo was quickish with Jen pushing the pace. RS 724. Mild, 17°C; overcast. [L]
Thu
29 Oct
10 6.05pm. School 10 in 59:22 (5:56/km) @ AHR 121 (72%), MHR 134. Frees. Felt OK. Was to be a drills session, but very tired from a big day at work, so an easy run. Will try drills tomorrow. RS 718. Mild, 19°C; calm. [L]
Fri
30 Oct
5.5 7.00pm. From the AIS track - very easy 36 minute warm-up on Eucalypt trails with Geoff Monro @ AHR 112 (67%). 15 minutes of Pete Magill drills on grass behind main stadium. Felt OK/good. Mild, 20°C; calm. [D]
Sat
31 Oct
16.4 8.15am. From War Memorial with Ruth & Jen - Ainslie track, Duntroon, Wetlands, Comm Ave, Anzac Pde. 1:44:02 (6:21/km) @ AHR 123 (74%), MHR 140. Felt OK. HR high though. RS 780. Mild, 17°C; sunny. [L]
Sun
1 Nov
10

10
9.20am. FireTrail7 + 3k in 59:49 (5:59/km) @ AHR 139 (83%), MHR 152. NB 768. Legs good, but HR high for such an easy pace. Splits: 6:15 - 17:43 - 18:00 - 17:51. RS 831. Very warm, 22°C; sunny. [U]
6.00pm. Rose Cottage 10, easy in 65:34 (6:33/km) @ AHR 126 (75%), MHR 136. Felt OK. Not as stressful as this morning's run. Eased pace to keep the HR down. RS 826. Very warm, 25°C; calm. [L]
Week 44 90k - Some enjoyable runs (some not so). Weight 74.0kg. 288k last 4 weeks.


DateKms Comments
Mon
2 Nov
16.1 4.30pm. Speedygeese. Geoff, Ruth, Jen, Yelena + special guest Clairie from Brisvegas! Beyond Lotus Bay - 7.7k in 45:48 (5:57/km) @ AHR 128 (77%). Group 2.4k in 14:20. 12 laps of a 460m loop - east gardens. Total 5.52k in 31:25 (5:41/km) @ AHR 138 (83%), MHR 154. 500m w/d. Frees. Felt OK. RS 785. Hot, 29°C; calm. [U]
Tue
3 Nov
10 Race: Spring Series - Boathouse 5k. 54th in 22:57 (4:36/km) @ AHR 151 (90%), MHR 161. Frees. Felt good. A failure really, as I'd intended this to be a tempo run. Good for 2k, then too fast. Split 11:33 - 11:25. 3k w-up with Ruth in 19:24 @ 115. 2k w-down with Ruth & Geoff in 13:50 @ 115. RS 694. Mild, 15°C; breezy. [B]
Wed
4 Nov
12.3 5.55pm. From PH with Chris, Ruth, Andy & Jen. Telopea Park, Kingston, Wetlands anti-clockwise. 1:17:30 (6:18/km) @ AHR 117 (70%), MHR 129. Felt OK. RS 737. Mild, 16°C; windy. [L]
Thu
5 Nov
nil An unforeseen trip across the road to Canberra Hospital for emergency surgery. Operation about 7pm.
Fri
6 Nov
nil Recovery from surgery. Collected by Joy from 'Discharge Lounge' at 5pm. Spent the night at Mal and Joy's.
Sat
7 Nov
nil Joy said I wasn't to run. So I didn't!
Sun
8 Nov
5.7 11.15am. 2k to track (HR up). 35 mins of Pete Magill drills - east oval in shade of trees. 3 x strides, then 3 each x 40m of schoolyard skipping, high skips, skip-kicks, high knees, flat-foot marching and carioca (stride between all). Legs felt good on these, but HR high. Jog up firetrail to what I'll call "Kathy's hill". 3 x 235m hill (170m up, 30m down, 35m gentle up) - 1:05, 1:04, 1:06. Walk back in 3:15. Max HR 154. Walk home. Warm, 22°C; sunny. [D]
Week 45 44k - Both bad and good luck this week. Enjoyed drills Sunday. Weight 73.5kg.
Mon
9 Nov
15 4.33pm. Speedygeese. With Geoff, Craig and Ruth to Kingston - 8k in 52:18 (6:32/km) @ AHR 125 (75%). RS 817. Group 2.4k in 14:52. West side hill circuit - 5 x 690m starting every 5 minutes + stopping for 5 push-ups each lap. Averaged 3:34 per lap. AHR including rests 152 (91%)! MHR 163. Ran these fairly hard and actually went lactic on the last one. Legs felt good but the HR was super high. 400m w/d. Frees. Hot, 26°C; calm. [B]
Tue
10 Nov
9.5 5.15pm. Track, Calwell. 2k to track in 11:47 @ AHR 122. In lane 6: 3 x 1000m, with 2:10 walk recovery & drink - 4:44, 4:39, 4:44 - AHR, MHRs: 141, 151 / 149, 157 / 149, 157. Frees. Ran easier than yesterday. 2.5k "warm-down" with Kathy in 13:20 @ AHR 143 (86%), MHR 154. 2k jog home in 13:43. Hot, 27°C; windy. [U]
Wed
11 Nov
7 6.35pm. FireTrail7 in 39:34 (5:39/km) @ AHR 135 (81%), MHR 144. Asics. Splits: 5:48/16:55/16:51. Felt OK. Pretty easy leg-wise, but HR high for pace. Tomorrow might be slow. RS 763. Warm, 23°C; breezy. [U]
Thu
12 Nov
12 Race: ACT Vets' 10,000m. 12th in 46:38.11 (4:40/km) @ AHR 151 (91%), MHR 165. Frees. Felt OK. Splits: 4:27, 4:29, 4:32, 4:35, 4:41 (22:44), 4:44, 4:50, 4:53, 4:49, 4:38 (23:54). AHR, MHRs: 144,149 / 152,155 / 154,155 / 154,155 / 153,155 / 153,154 / 150,154 / 149,152 / 150,156 / 154,165. A fair indication of my fitness right now, which is not great. Ran alone mostly. 1200m w-up, 800m w-down. RS 704. Warm, 20°C; calm. [B]
Fri
13 Nov
7 6.50pm. Johnson Dr 7k in 44:09 (6:18/km) @ AHR 118 (71%), MHR 127. Felt OK. Took it very easy. Legs telling me they'd done something yesterday - especially first few kms. RS 744. Warm, 20°C; breezy. [L]
Sat
14 Nov
13.6 7.40am. Molonglo. With Chris, Jen, Andy, Elizabeth, Ruth, Maryann, Stuart & Graeme. Around Duntroon to Campbell Park, Ainslie saddle, rollercoaster, Ainslie summit, Campbell, Duntroon. 1:45:54 (7:47/km) @ AHR 122 (73%), MHR 143. Felt OK. Quite easy - much walking on rough tracks. RS 950. Mild, 13°C; sunny. [L]
Sun
15 Nov
7

10
9.35am. From PH with Ruth. Warm-up around PH to shaded grass opposite Portrait Gallery. 47 mins of Pete Magill drills: 3 x strides. 3 each x 50m of schoolyard skipping, high skips, skip-kicks, flat-foot marching, high knees, butt kicks and carioca (stride between sets). Jog back to PH. Felt OK to good. Warm, 22°C; sunny. [D]
5.40pm. Rose Cottage 10 in 61:32 (6:09/km) @ AHR 126, MHR 139. Felt OK. RS 775. Warm, 18°C; breezy. [L]
Week 46 81k - A better week. An OK 10k & good drills. Weight 73.0kg.
Mon
16 Nov
15 4.30pm. Speedygeese. With Geoff, Craig, Jen & Ruth, very easy past Lotus Bay - 7.5k in 48:42 (6:30/km) @ AHR 122 (73%), MHR 135. RS 792. Group 2.4k in 15:24. West side hill circuit - 5 x 690m starting every 5 minutes + 5 push-ups each lap. Averaged 4:06 per lap. AHR not including rests 135 (81%), MHR 153. Ran these easy (except for the steep hill). 1.6k warm-down @ AHR 122. Frees. Hot, 26°C; breezy. [M]
Tue
17 Nov
3.5

10.1
4.30pm. Track, Calwell. 2.5k warm-up with Karen in 16:30 @ AHR 117 (70%). Strides. 4 x 200m, walk back in 1:45 recoveries. 42.7, 43.5, 43.6, 42.2. Frees. Felt OK on these, but not fast. Warm, 24°C; sunny. [M]
6.15pm. Race: Spring Series - Weston Park 5k. 68th in 24:20 (4:52/km) @ AHR 146 (87%), MHR 156. Frees. Felt good. About the perfect effort for a tempo run - controlled. Split 12:15 - 12:05. 2k warm-up with Ruth in 12:34 @ 118. 3.1k warm-down with Ruth in 21:40 @ 117. RS 711. Mild, 16°C; breezy. [U]
Wed
18 Nov
14 5.54pm. From PH with Chris, Ruth, Andy & Jen. LBG, Kingston, Wetlands, Carillon, Comm Bridge, Rec Pl. 1:29:42 (6:24/km) @ AHR 116 (69%), MHR 138. Felt OK, but lacking energy. RS 743. Warm, 26°C; calm. [L]
Thu
19 Nov
2.5

6.5
4.30pm. Track, Calwell. 2.5k warm-up with Karen in 16:27 @ AHR 118. 10 mins Pete Magill drills (easy).
7.15pm. Race: ACT Vets' 1500m. 4th (heat 2) in 6:01.36 (4:01/km) @ AHR 151 (90%), MHR 161. Splits: 94, 98, 99, 70. Good race with Bronwyn (early), then Helen and Heath. Not a great result, but it was the first 1500 of the season. Throat burning afterwards (the hot day & dust?). 1k warm-up and light drills. 2k warm-down with Ruth in 14:06 @ AHR 114. 5-lap spiral race-walk, good effort in 12:23. Hot, 30°C; calm. [B]
Fri
20 Nov
10 6.25pm. School 10 in 63:42 (6:22/km) @ AHR 122 (73%), MHR 132. Felt OK. Shins a little sore from yesterday's race-walk. Kept it very easy. RS 777. Hot, 32°C; hazy. [L]
Sat
21 Nov
16.2 7.40am. Molonglo. A rebel run around the '11 bridges' with Andy, Ruth and Jen. Duntroon to Campbell Park, Ainslie track, War Memorial, Comm Bridge, Wetlands. 1:43:29 (6:23/km) @ AHR 120 (72%), MHR 132. Felt OK/good. Easy run - especially from Telopea Park after Jen ground to a halt. RS 767. Warm, 22°C; calm. [L]
Sun
22 Nov
8.3

7
9.38am. From PH with Ruth. Warm-up around PH to shaded grass opposite Portrait Gallery. 35 mins of Pete Magill drills: 3 x strides. 2 each x 50m of schoolyard skipping, high skips, skip-kicks, flat-foot marching, high knees, butt kicks and carioca (stride between sets). Jog back to steep hill west side PH. 5 x 10 sec 'Brad Hudson' hill sprints, full recovery. HR 90 to 128. Felt OK to good. Warm, 23°C; overcast. [D]
6.40pm. Johnson Dr 7k in 44:57 (6:25/km) @ AHR 118 (71%), MHR 127. Felt OK. RS 758. Mild, 21°C; windy. [L]
Week 47 93k - Good training week, but a slow 1500. Weight 73.0kg.
Mon
23 Nov
17.4 Speedygeese. 8k warm-up with Geoff, Craig & Ruth to Kingston in 49:20 (6:10/km) @ AHR 120 (72%). 3.3k group warm-up. 5 x 935m west side circuit in 27:30 (5:53/km) @ AHR 124 (74%). Ran easily. Frees. Felt OK, but not good enough for a hard session. 1.4k warm-down. RS 735. Mild, 12°C; light rain. [L]
Tue
24 Nov
8 Track, Calwell. 3k to track in 18:38 @ AHR 116. 3 x 80m strides. 6 x 500m with 100m walk recov in 1:52 ave. 2:06.7 (140), 2:09.7 (143), 2:05.2 (143), 2:04.7 (146), 2:05.0 (144), 2:06.6 (146). MHR 155. Frees. Form felt good, but not much bounce or fast-twitch happening. 2k jog home in 13:03. Mild, 18°C; calm. [B]
Wed
25 Nov
12.5 5.50pm. From PH - Chris, Andy & Ruth - to LBG, anti-clockwise Central Basin, Museum, Comm Bridge, Rec Place. 1:24:18 (6:45/km) @ AHR 113 (68%), MHR 123. Easy. Felt OK, but tired. RS 762. Warm, 25°C; windy. [L]
Thu
26 Nov
8.5 8pm. Race: ACT Vets' 5000m. 5th in 21:59.36 (4:24/km) @ AHR 154 (92%), MHR 160. Frees. Felt OK/good. Splits: 4:10, 4:21, 4:29 (13:00), 4:35, 4:24. AHR, MHRs: 145, 154 / 155, 157 / 156, 157 / 156, 157 / 156, 160. Followed Sue Archer for 3k. Sprinted with 500m to go trying to stop Steve from lapping me. Need another 30 seconds for an M50 PB. 2.5k warm-up + strides, 1k warm-down. RS 677. Mild, 17°C; breezy, light rain. [B]
Fri
27 Nov
10 6.15pm. School 10 in 58:53 (5:53/km) @ AHR 126 (75%), MHR 139. Felt OK. Easy run, but slightly quicker than my usual slow jogging. RS 742. Mild, 21°C; breezy. [L]
Sat
28 Nov
20.7 7.35am. Molonglo. To War Memorial, back to gun club, towards Duntroon, back to War Memorial, Kings Ave Bridge, Wetlands. A few ks with Steve, Jog & Michael. Lost then found and ran with Ruth, Andy & Jen. 2:11:06 (6:20/km) - no HR data. Felt OK/good. Easy long run. Mild, 18°C; fresh cooling breeze. [L]
Sun
29 Nov
8.2

8
8.30am. Weston Pk, Vets' Handicap. 7k in 42:08ish (6:01/km) @ AHR 130 (78%), MHR 137. Easy, without running too slowly. Felt OK. 1.2k warm-up with Ruth and Margaret. RS 782. Cool, 11°C; windy. [M]
5.40pm. Warm-up to Calwell track - 3k in 17:50 @ AHR 118. Frees. 31 mins of Pete Magill drills: 3 x strides. 3 each x 50-60m of schoolyard skipping, high skips, skip-kicks, flat-foot marching, carioca (l+r), high knees, and butt kicks (stride between sets). Jog home 2k in 13:03 @ AHR 123. Felt OK. Cool, 13°C; breezy. [D]
Week 48 93k - Good week - and post-handicap coffee. Weight 73.0kg. 311k last 4 weeks.


DateKms Comments
Mon
30 Nov
17.4 Speedygeese. 8k with Geoff, Craig, Helen & Ruth to YMCA YC in 49:24 (6:11/km) @ AHR 122 (73%), MHR 130. Group warm-up. Tempo 5 x 935m west side circuit in 24:42 (5:17/km) @ AHR 135 (81%), MHR 148. Frees. Alternating faster and easier laps (4:45, 5:17). Felt OK. 1.4k warm-down. RS 705. Cool, 11°C; wet to damp. [U]
Tue
1 Dec
3.5

10
4.30pm. Calwell. 2.5k warm-up, 15:05. Frees. Strides, 12 mins of Pete Magill drills. Mild, 14°C; breezy. [D]
6.15pm. Race: Spring Series - Weston Park 5k CC. 67th in 27:01 (5:24/km) @ AHR 138 (87%), MHR 147. Frees. Felt OK/good. Pretty easy upper aerobic run. Split 13:36 - 13:24. 1k warm-up. 4k warm-down with Ruth & Maria in 28:48 @ AHR 116 (69%), MHR 127. RS 745. Mild, 13°C; breezy. [U]
Wed
2 Dec
12.5 5.50pm. From PH - Richard, Andy, Jen & Ruth - National Gallery, LBG, anti-clockwise Wetlands, Molonglo, Kings Ave Bridge. 1:18:45 (6:18/km) @ AHR 117 (70%), MHR 128. Felt OK. RS 737. Mild, 17°C; breezy. [L]
Thu
3 Dec
8 6pm. Race: ACT Vets' 3000m. 11th in 12:28.36 (4:09/km) @ AHR 157 (94%), MHR 166. Frees. Felt good/OK. Splits: 4:01, 4:12, 4:15. AHR, MHRs: 150, 157 / 160, 162 / 162, 166. Noticeable back-straight headwind. Followed Burkie for 1k, then Helen, then Robbie. 2k race-walk in 11:20.24 @ AHR 151. Parlouf 5k Relay (400, 300, 200, 100 sprints) 1st in 16:03 with Ken, Sherryl, Bruce, Angel. 2k warm-up with Geoff. RS 652. Mild, 20°C; windy. [B]
Fri
4 Dec
8 7pm. Tharwa Dr Bridge in 48:53 (6:07/km) @ AHR 124 (74%), MHR 132. Felt good. No problems from last night. A bit late starting, due to some slow typing and multi-tasking. RS 758. Mild, 19°C; breezy. [L]
Sat
5 Dec
20 7.38am. Molonglo. '13 bridges' with Andy & Ruth. 2:16:50 (6:50/km) @ AHR 120 (72%), MHR 129. Felt OK. Easy. Extra 2 bridges in Telopea Pk so Ruth could 'finish' Canberra Marathon ;) RS 821. Mild, 13°C; breezy. [L]
Sun
6 Dec
4

7.5
9.30am. FireTrail4 in 24:35 (6:09/km) @ AHR 131 (78%), MHR 142. Felt OK. RS 805. Mild, 16°C; sunny. [M]
4.30pm. From PH with Ruth, Jen & Janene. Warm-up around PH to shaded grass opposite Portrait Gallery. Pete Magill drills: 3 x strides. 3 each x 50m of schoolyard skipping, high skips, flat-foot marching, skip-kicks, high knees, butt kicks, carioca and a little forwards/backwards (stride between sets). Jog back to steep hill west side PH. 6 x 10 sec 'Brad Hudson' hill sprints, full recovery. Felt good. Warm, 25°C; sunny. [D]
Week 49 91k - Good week, 3000m, relay and some laughs. Weight 73.0kg.
Mon
7 Dec
16.2 Speedygeese. 8k with Geoff, Craig, Helen & Ruth to Kingston in 52:40 (6:35/km) @ AHR 121 (72%), MHR 131. Group warm-up. 3-person diagonal relays (200m legs) on grass in front of PH for 30 minutes. Ran the first 15 minutes barefoot. MHR 155. Felt OK/good, then tired! 1.8k warm-down. Warm, 24°C; breezy. [M]
Tue
8 Dec
7.4 7.20pm. Lennox Gardens after Parliamentary Relays. 5 x strides (legs did not feel good after yesterday!) - easy anti-clockwise Central Basin in 43:48 (5:55/km) @ AHR 127 (76%), MHR 135. RS 752. Mild, 15°C; light rain. [L]
Wed
9 Dec
8 5.49pm. From The Carillon with Chris, Richard, Andy, Jen & Ruth - Anzac Pde, Comm Bridge, Questacon, Kings Ave - easy in 49:20 (6:10/km) @ AHR 124 (74%), MHR 145. Felt OK. Afterwards, a BBQ (with Andy's new barbie) on Aspen Island then coffee at Richard's in Barton. RS 765. Mild, 16°C; fine. [L]
Thu
10 Dec
8.6 6pm. Race: ACT Vets' 3000m. 13th in 12:42.29 (4:14/km) @ AHR 156 (93%), MHR 163. Frees. Felt OK. Splits: 4:01, 4:17, 4:24. AHR, MHRs: 150, 156 / 158, 160 / 160, 163. Fast start chasing Roger and Helen killed me. 90 sec first lap, which is 11:15 pace! Quite a strong headwind up the back straight. 2k warm-up with Geoff, Janene, Ruth. 2k of jogging after the 3000. 1,644m spiral race-walk in 9:38. RS 652. Mild, 17°C; windy. [B]
Fri
11 Dec
nil Didn't have time to run, but "you meet the nicest people" ...
Sat
12 Dec
20 7.33am. Molonglo. '11 bridges' - Andy, Margaret & Ruth. War Memorial, Comm Bridge, Wetlands, Airport in 2:08:15 (6:25/km) @ AHR 122 (73%), MHR 139. Felt OK/good. Very easy. RS 782. Mild, 12°C; sunny. [L]
Sun
13 Dec
8 4.00pm. From PH with Ruth, Jen & Janene. Warm-up round PH to shaded grass opposite Portrait Gallery. Pete Magill drills: 3 x strides. 3 each x 50m of schoolyard skipping, high skips, flat-foot marching, skip-kicks, high knees, butt kicks, carioca + some forwards/backwards (stride between sets). Jog to steep hill west side PH. 6 x 10 sec 'Brad Hudson' hill sprints, full recovery. Felt good. Coffee after at Dickson. Warm, 26°C; breezy. [D]
Week 50 68k - Good week, but less than sensible pacing in the 3000. Weight 72.5kg.
Mon
14 Dec
17.2 4.30pm. Speedygeese. With Geoff, Craig, Helen, Ruth & Miranda to YMCA YC. 7.7k in 51:40 (6:43/km) @ AHR 119. Group w'up 2.4k in 17:18. 14 laps of a 460m loop - east gardens, 'hard' tempo. Total 6.44k in 29:36 (4:36/km) @ AHR 154 (92%), MHR 159. Frees. Felt OK/good. 700m w'down. RS 708. Mild, 18°C; breezy. [B]
Tue
15 Dec
6 5.30pm. Chip2 x 3 in 36:18 (6:03/km) @ AHR 134 (80%), MHR 143. NB 768. Felt less than OK - hot and bothered! 12:12/12:01/12:07. Speedygeese dinner 7.30 at Ellacure. RS 811. Hot, 28°C; sunny. [M]
Wed
16 Dec
13.9 6.02pm. From PH - Chris, Andy & Jen - Rec Place, Kings Ave, Carillon, Boathouse, Wetlands clockwise. 1:19:48 (5:45/km) @ AHR 128 (77%), MHR 140. Felt OK/good. RS 735. Hot, 30°C; breezy. [M]
Thu
17 Dec
3 6pm. Vet's novelty Christmas meet. 1k 'turkey' race in 4:55.02 (guessed 4:58) - behind Janene most of the way - thought she was running too fast. 2k 'twosome' with Victoria - 6th in 8:49.49 (4:25/km) @ AHR 150 (90%), MHR 159. Didn't think I'd catch her - eventually did with 500m to run. Frees. Felt OK. Hot, 27°C; windy. [U]
Fri
18 Dec
nil Rest day. A one hour 'nana nap' after work. My mojo is not great.
Sat
19 Dec
20 7.40am. Molonglo. '11 bridges' - Andy & Ruth. Campbell Pk, War Memorial, Comm Bridge, Wetlands, Airport in 2:04:56 (6:15/km) @ AHR 121 (72%), MHR 136. Felt good. Very easy. Same course as last week due to a Garmin 'misadventure'. Chat with 2F and Softshoe (easy run for them too) after. RS 756. Mild, 15°C; sunny. [L]
Sun
20 Dec
7.6 4.05pm. From PH with Janene. Warm-up around PH to shaded grass opposite Portrait Gallery. Pete Magill drills: 3 x strides. 3 each x 50m of schoolyard skipping, high skips, flat-foot marching, high knees, butt kicks, forwards/backwards and carioca (stride between sets). Forgot skip-kicks! Jog back to steep hill west side PH. Dieci x 10 sec 'Brad Hudson' hill sprints, full recovery. Felt good. Warm, 23°C; sunny. [D]
Week 51 68k - Running was good, but there's more to life than running. Weight 73.0kg.
Mon
21 Dec
7 7.55am. FireTrail7 in 42:48 (6:07/km) @ AHR 127 (76%), MHR 140. Splits: 6:05/18:03/18:40. Asics. Felt less than OK. Eased off on the last lap to keep HR down. RS 777. Warm, 18°C; sunny. [L]
Tue
22 Dec
7.4 4.30pm. Coolangatta. After the funeral. From the Calypso - out/back beach path around Danger Point to Frances St on Tweed River. 41:12 (5:34/km) - no HR data - would have been mid to upper aerobic. Bit of a climb over the point. Felt OK. A swim in the ocean after. Splits: 20:52/20:20. Hot, humid, 28°C; sunny. [M - U]
Wed
23 Dec
9.5 5.54pm. From PH - Chris, Andy, Ruth & Jen - Rec Place, Kings Ave, Archbishop's, Comm Ave, Lotus Bay, Singapore Embassy. 59:45 (6:21/km) @ AHR 120 (72%), MHR 141. Felt OK. RS 763. Hot, 30°C; breezy. [L]
Thu
24 Dec
nil Drove to Wagga after work. Tired before Yass! Revived by standing in a snail-like Macca's queue for 20 minutes and a strong coffee. Light rain last 15 mins into Wagga.
Fri
25 Dec
8.2 6pm. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd, Red Hill Rd to Mum's. 44:48 (5:28/km) @ AHR 137 (82%), MHR 148. Felt OK/good. RS 748. Warm, humid, 24°C; light rain. [U]
Sat
26 Dec
8.2 5.30pm. Same course as yesterday, but anti-clockwise. Very easy, trying to keep the HR down. 50:16 (6:08/km) @ AHR 123 (74%), MHR 131. Felt OK. RS 754. Warm, 23°C; overcast then sunny. [L]
Sun
27 Dec
11 5.20pm. Long slow warm-up via Red Hill Rd and the ridge of Willans Hill to the Botanical Gardens. 38 mins of Pete Magill drills: 3 x strides. 3 each x 50m of schoolyard skipping, high skips, skip-kicks, flat-foot marching, high knees, butt kicks, forwards/backwards and carioca (stride between sets). Slow jog back to Mum's. Felt less than OK (tired and flat) so decided not to attempt the short hills. Warm, 23°C; light rain. [D]
Week 52 51k - Not the greatest week. Weight ?kg. 278k last 4 weeks.


Goal: Failed. My goal for the year was to race 3000 metres in 11:39. My best time was 12:26.26.

Races: I raced 33 times in 2009. None were M50 PBs. I live in hope! Track races: 1500m in 5:55.56, 3000m in 12:26.26, 5000m in 21:59.36 and 10,000m in 46:38.11. Also, 10k road in 45:44 and the Melbourne Half Marathon in 1:43:00.

Numbers: I ran 4,138 kilometres, an average of 79.6 per week. There were 46 days when I didn't run.

Other words: My racing was less than brilliant this year, but I enjoyed it. I love racing! I finished my 6th Six Foot Track 45k 'marathon' to earn my 'buckle'. Another 6 and I'll have the belt to go with it. Look at my 2010 training diary.

[L] - lower aerobic run, average heart-rate 70 to 76% (easy run).
[U] - upper aerobic run, average heart-rate 81 to 88%.
[M] - between lower and upper heart-rates (grey run).
[B] - race or interval session.
RS - "RS scale". Ave pace per kilometre * ave HR. A low value on a particular course indicates good aerobic fitness.
AHR - Average heart-rate during a run or interval.
MHR - Maximum heart-rate for a particular run or interval.
SHR - Standing heart-rate before running.
(r) - Course run in reverse direction.
My maximum heart-rate is about 167 (highest I've recorded in the past 12 months).
Apparent Temperature is used.