How a Wombat runs ... A 2010 running blog

Date	Kms	Comments
Mon 28 Dec	8.2	10.15am. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd, Red Hill Rd to Mum's. 49:24 (6:01/km) @ AHR 130 (78%), MHR 145. Legs creaky this morning. RS 783. Hot, 28°C; sunny. [M]
Tue 29 Dec	7	6.35pm. FireTrail7 in 37:33 (5:22/km) @ AHR 138 (83%), MHR 147. Frees. Felt OK. Splits: 5:37/16:18/15:38. Gradual increase in effort during the run. RS 740. Mild, 23°C; breezy. [U]
Wed 30 Dec	13.2	5.50pm. From PH with Chris, Ruth & Andy. LBG, Kingston, Wetlands, Kings Ave Bridge, Rec Place. 1:18:58 (5:59/km) @ AHR 124 (74%), MHR 138. Felt OK. Very easy. Lovely afternoon! RS 742. Warm, 23°C; perfect. [L]
Thu 31 Dec	12	12.05pm. Rose Cottage 12 in 1:09:57 (5:50/km) @ AHR 134 (80%), MHR 151. Felt OK but the HR was up. Fitness not as good as it could be. Enjoyed the run - the last of 2009! RS 781. Hot, 26°C; sunny. [M]
Fri 1 Jan	7	6.45pm. FireTrail7 in 41:30 (5:56/km) @ AHR 130 (78%), MHR 138. NB 768. Felt OK. Splits: 6:02/18:00/17:28. Easy, but high HR. Late night - spent most of the day at Joy and Mal's. RS 771. Warm, 27°C; overcast. [M]
Sat 2 Jan	21	7.45am. Molonglo - Andy & Ruth. Campbell Pk, Civic, Comm Bridge, Wetlands, Airport in 2:18:45 (6:36/km) @ AHR 123 (74%), MHR 134. Felt OK. Easy. Past War Memorial turn, then down to Civic - Ruth thought we were in Kingston or Manuka ;) Bordering on too hot. Coffee after at the Portrait Gallery. RS 813. Warm, 22°C; humid. [L]
Sun 3 Jan	7 7.6	8.10am. Johnson Dr 7k in 44:58 (6:25/km) @ AHR 121 (72%), MHR 131. Easy. RS 777. Warm, 18°C. [L] 5.45pm. 3.5k to track in 20:33 (5:52/km) @ AHR 120. 25 mins of Pete Magill drills: 2 x strides. 2 each x 50m of schoolyard skipping, high skips, skip-kicks, flat-foot marching, high knees, butt kicks & carioca (stride between sets). 8 x 10 sec 'Brad Hudson' hills (not as steep as PH). Felt OK. 2k home in 12:22. Cool, 15°C; breezy. [D]
Week 01	83k - Good start to the decade. Some enjoyable runs. Weight 74.5kg.
Mon 4 Jan	13	Speedygeese. Early 7k with Geoff, Miranda, Craig & Ruth to Kingston, Manuka in 45:24 (6:29/km) @ AHR 119 (71%). Group warm-up. 10 x 100m 'gentle' hill west side, maximum effort, good form. Start every 90 secs. MHR 158. Frees. Felt good - near the front in a couple. Group warm-down. Warm, 25°C; sunny. [B]
Tue 5 Jan	10	6.45pm. School 10 in 56:33 (5:39/km) @ AHR 134 (80%), MHR 146. Felt OK/good. It'd be nice to be doing long runs at this pace! Splits: 28:41 (130) 27:52 (139). RS 758. Warm, 25°C; breezy. [M]
Wed 6 Jan	13.4	6.00pm. PH with Richard, Ruth & Andy. LBG, Kingston, Wetlands, Kings Ave, Rec Place. 1:22:06 (6:08/km) @ AHR 122 (73%), MHR 134. Felt OK. Easy. The Bungendore Doctor welcome! RS 747. Warm, 21°C; breezy. [L]
Thu 7 Jan	7	6.45pm. Race: ACT Open/Vets' 1500m. 4th (heat 3) in 5:54.69 (3:56/km) @ AHR 153 (92%), MHR 163. Splits: 95, 97, 97, 66. Frees. Felt OK/good. Pressure from Janene the whole way - just stayed ahead in a sprint. Not too far behind Rachelle & Amanda. 1.5k warm-up, 4k warm-down (some with Geoff). Mild, 15°C; windy. [B]
Fri 8 Jan	7	7.10pm. FireTrail7 in 41:33 (5:56/km) @ AHR 126 (75%), MHR 134. NB 768. Felt OK. Splits: 6:02/17:44/17:47. Easy, thinking about tomorrow's long run. Too hot to run earlier. RS 748. Warm, 28°C; shady. [L]
Sat 9 Jan	24	7.04am. Molonglo - Mainly with Michelle, Brett, Nadine, Andy & Ruth. Campbell Pk, around Ainslie anti-clockwise, War Memorial, LBG, Comm Bridge, Wetlands, part way to Airport. 2:21:30 (5:54/km) @ AHR 131 (78%), MHR 157. Felt OK/good. First 12+ km was quick at times (HR 140s) - Michelle left us behind up the hills. Saw Kelley and Mick near the War Memorial. Coffee after at the Portrait Gallery. RS 772. Warm, 23°C; breezy. [M]
Sun 10 Jan	8 7.6	8.40am. Tharwa Dr Bridge in 47:29 (5:56/km) @ AHR 133 (80%), MHR 141. Felt OK. RS 789. Hot, 27°C. [L] 7.50pm. FireTrail7 as a progression run in 37:05 (5:18/km) @ AHR 136 (81%), MHR 154. Frees. Felt OK - luckily the Bungendore Dr had arrived - 37°C earlier. 600m warm-up, then 6:03 (121), 5:43 (129), 5:34 (136). 5:03 (137), 4:58 (141), 4:59 (146), 4:45 (151). RS 720. Mild, 21°C; breezy. [U]
Week 02	90k - Good long run and 1500, but missed drills. Weight 73.0kg.
Mon 11 Jan	13	Speedygeese. Early 6k with Geoff & Ruth to Telopea Park easy in 38:50 (6:28/km) @ AHR 116 (69%), MHR 125. Group warm-up. 10 x 100m hill east side (a harder hill) maximum effort, good form. Start every 90 secs. MHR 161. Frees. Felt blah - hot and bothered! Group warm-down. Very hot, 34°C; sunny. [B]
Tue 12 Jan	12	7.25pm. Rose Cottage 12, upper aerobic in 1:05:15 (5:26/km) @ AHR 136 (81%), MHR 144. Frees. Felt OK/good. Competent running up that hill. Splits: 33:17/31:58. RS 740. Hot, 31°C; dry. [U]
Wed 13 Jan	13	6.05pm. PH with Chris, Richard, Ruth & Andy. LBG, Kings Ave Bridge, Wetlands, Rec Place in 1:21:09 (6:15/km) @ AHR 115 (69%), MHR 129. Felt OK - easy. A lovely easterly breeze! RS 718. Mild, 20°C; breezy. [L]
Thu 14 Jan	8.5	7.50pm. Race: ACT Open/Vets' 5000m. 9th in 21:50.7 (4:22/km) @ AHR 153 (92%), MHR 160. Frees. Felt OK, but tired. Splits: 4:22, 4:19, 4:21 (13:02), 4:27, 4:21. AHR, MHRs: 146, 155 / 153, 155 / 156, 158 / 155, 157 / 156, 160. Started slow - stayed about 25m behind Janene and Thea before dropping back last 2k. Headwind home straight. 2.5k warm-up + strides, 1k warm-down. RS 668. Mild, 15°C; windy. [B]
Fri 15 Jan	12	5.30pm. Rose Cottage 12, easy in 1:14:52 (6:14/km) @ AHR 121 (72%), MHR 133. A bit ordinary early, but the middle was OK. Both calves tight early. Splits: 38:02/36:50. RS 755. Warm, 28°C; windy. [L]
Sat 16 Jan	22.5	7.05am. Molonglo - Chris, R?, Stuart, Brett, Nadine, Andy & Ruth. Campbell Pk, Ainslie anti-clockwise, War Memorial, Comm Bridge, Wetlands. 2:28:20 (6:36/km) @ AHR 120 (72%), MHR 138. Very easy. Ruth struggled - dodgy hammy. Brief chat with Jog near Telopea Pk. Coffee at Portrait Gallery. RS 791. Warm, 22°C; sunny. [L]
Sun 17 Jan	7 7	12.45pm. Johnson Dr 7k in 44:29 (6:21/km) @ AHR 120 (72%), MHR 130. RS 763. Mild, 21°C, breezy. [L] 7.30pm. Johnson Dr 7k in 38:31 (5:30/km) @ AHR 129 (77%), MHR 144. Asics. Felt OK/good. A 'gift' run - almost didn't do it. Unusual cool westerly breeze. Low HR/pace. RS 710. Mild, 14°C, breezy. [M]
Week 03	95k - Good week and OK 5000m race. Weight 73.5kg.
Mon 18 Jan	16	Speedygeese. Early 8k with Geoff, Warwick, Miranda, Maria, Gary & Ruth to Kingston in 49:47 (6:13/km) @ AHR 116 (69%), MHR 126. RS 722. Group warm-up (more new starters!). 24 x 80m? hill using the south lush roof of PH. Jogged these - MHR 144. Frees. Felt OK. Short group warm-down. Cool, 11°C!; windy. [L]
Tue 19 Jan	12	6pm. Rose Cottage 12. 1:08:57 (5:45/km) @ AHR 131, MHR 153. Asics. 6k + 3 x 1k: 36:52 (125), 4:37 (145), 5:53 (133), 4:17 (142), 6:17 (133), 4:55 (147), 6:08 (137). RS 753. Felt OK. Mild, 17°C; windy. [B]
Wed 20 Jan	12	5.58pm. PH with Richard, Jen, Ruth, & Andy. Kings Ave to lake, Wetlands anti-clockwise, Kings Ave + 400m for 12k. 1:14:57 (6:15/km) @ AHR 116 (69%), MHR 131. Felt OK. Easy. RS 725. Warm, 22°C; breezy. [L]
Thu 21 Jan	14	7.50pm. Race: ACT Vets' 1 hour race. 10th - 12,811 metres (4:41/km) @ AHR 148 (89%), MHR 160. Frees. Felt good. Last minute decision to race - was going to jog tonight after the 1500 (didn't start) and lapscore for the one hour. 2k splits: 9:18 (139, 148) 9:23 (148, 150) 9:29 (148, 150) 9:28 (148, 150) 9:21 (150, 153) 9:27 (151, 153) + 3:34 for 811 metres (152, 160). 1k warm-up. RS 693. Very warm, 27°C; calm. [B]
Fri 22 Jan	7	7.35pm. Johnson Dr 7k in 44:28 (6:21/km). No HR data. NB 768. Ran very easily. Legs felt surprisingly OK after last night's race. I guess not blowing up in a race helps! Hot, 29°C, calm. [L]
Sat 23 Jan	22.6	6.32am. Molonglo - Michelle, Nadine & Brett. Campbell Pk, Ainslie anti-clockwise, War Memorial, Comm Bridge, Wetlands. 2:13:09 (5:53/km) @ AHR 131 (78%), MHR 144. Well, first 14k was good. Michelle awesome up the hills - she ran alone from Comm Bridge. I hit the wall at Telopea Pk. RS 772. Warm, 23°C; windy. [L]
Sun 24 Jan	8 5.5	7.30am. From PH with Ruth. Warm-up round PH to shaded grass opposite Portrait Gallery. Pete Magill drills: 3 x strides. 3 x 50m schoolyard skipping. 2 each x 50m of high skips, skip-kicks, flat-foot marching, high knees, butt kicks & carioca (stride between sets). Jog to PH roof (east front - not as steep). 8 x 10 sec 'Brad Hudson' hill sprints, full recovery. Felt OK. Coffee & Tri watching after. Mild, 13°C; calm. [D] 7.20pm. Johnson Dr 5.5k in 35:58 (6:32/km) @ AHR 113 (68%), MHR 122. RS 739. Warm, 25°C, calm. [L]
Week 04	97k - Good 1 hour race & drills. Hard long run! Weight 73.0kg. 365km last 4 weeks.

Date	Kms	Comments
Mon 25 Jan	13	Speedygeese Weston Park. Early 6k warm-up on Jogalong course with Geoff, Jen & Ruth in 37:18 (6:13/km) @ AHR 116 (69%), MHR 128. RS 721. Group warm-up. 20 x 80m gentle hill near east beach. Frees. Jogged these - MHR 131. Felt OK - saving something for tomorrow. Short warm-down. Hot, 27°C; sunny. [L]
Tue 26 Jan	20.4	6.40am. Black Mtn Peninsula with Nadine, Brett, Heidi, Charlie, Maria, Helen, Gary, Roger, Craig & Geoff. Most of the Weston Creek Half course. 1:51:33 (5:26/km) @ AHR 134 (80%), MHR 145. Felt OK the first 10k - especially once Brett and Heidi backed off the early pace. Second half not pretty, but not totally ugly. Sweated heaps! Coffee + breaky after at Urban Food with Geoff, Heidi & Craig. RS 733. Warm, 20°C; humid! [M]
Wed 27 Jan	12	6.01pm. PH with Chris (Jen, Ruth & Andy got lost). Kings Ave to lake, Wetlands anti-clockwise, Kings Ave + 400m. 1:11:52 (5:59/km) @ AHR 119 (71%), MHR 132. Felt OK. Easy. RS 713. Warm, 22°C; breezy. [L]
Thu 28 Jan	10	7.35pm. School 10 in 53:52 (5:23/km) @ AHR 131 (78%), MHR 141. Asics. Felt OK. Legs didn't want to go faster, but low HR for that pace. Splits: 26:50 (128) 27:02 (134). RS 706. Warm, 24°C; breezy. [M]
Fri 29 Jan	8	7.50pm. Tharwa Dr Bridge in 49:25 (6:11/km) @ AHR 115 (69%), MHR 124. NB 768. Felt OK. Recovery run - easy jogging. Low HR and RS number good signs. RS 710. Mild, 18°C; windy. [L]
Sat 30 Jan	23	7.08am. Molonglo - with Chris, Andy & Ruth. Campbell Pk, Ainslie anti-clockwise, War Memorial, Comm Bridge, Wetlands. 2:30:29 (6:33/km). No HR data. Same run as last week + 400m. Much easier pace! Felt OK, but the legs were tired. Coffee after at the Portrait Gallery. Mild, 15°C; breezy. [L]
Sun 31 Jan	9	8.56am. Vets' 6k Handicap Campbell Park. 27th in 31:25 (5:14/km) @ AHR 140 (84%), MHR 155. Asics. Upper aerobic run. Felt OK. Coffee after with some Geese at Carlo's. RS 733. Mild, 19°C; sunny. [U]
Week 05	95k - A good week. Aerobic fitness improving. Weight 73.0kg.
Mon 1 Feb	14.5	Speedygeese. Early 7k - Ruth, Geoff, Craig, Gary & Helen to Kingston in 43:15 (6:11/km) @ AHR 126 (75%). Group warm-up to shaded grass near Questacon. Pete Magill drills: 3 x strides. 2 each x 50m - 60m of schoolyard skipping, high skips, flat-foot marching, skip-kicks, high knees, butt kicks & carioca (stride between sets). Jog to PH roof (east front). 8 x 10 sec 'Brad Hudson' hill sprints, full recovery. Felt OK. Warm, 22°C; windy. [D]
Tue 2 Feb	12	6.45pm. Rose Cottage 12, easy in 1:14:22 (6:12/km) @ AHR 117 (70%), MHR 128. Felt bad. Had planned a tempo run but the legs said: "no way mate!" Splits: 38:16/36:06. RS 725. Mild, 18°C; windy. [L]
Wed 3 Feb	nil	A rest day (first for the decade).
Thu 4 Feb	12	6.55pm. Rose Cottage 12 in 1:11:15 (5:56/km) @ AHR 125 (75%), MHR 136. Felt bad. Legs heavy (like I'd run 30k yesterday), and stomach cramps. Splits: 35:53/35:22. RS 742. Mild, 22°C; overcast. [L]
Fri 5 Feb	nil	Had planned to run, but got on a roll cleaning the house.
Sat 6 Feb	23	6.37am. Molonglo - with Jen, Ruth & Andy. Campbell Pk, Ainslie anti-clockwise, War Memorial, Comm Bridge, Wetlands. 2:21:40 (6:10/km). No HR data. Same run as last week. Felt OK. Slow early. Some faster bits later, especially near the end when Jen was on a mission. Mild, 16°C; windy. [L]
Sun 7 Feb	8.5	6.15pm. Track, Calwell. 3k warm-up (18:05). 3 x strides. 3 x 1000m (120m walk recovery in 1:32). 4:35.4, 4:37.9, 4:29.6. Frees. No HR data. Attempted 10k race-pace. Didn't feel as easy as I'd hoped - breathing OK, but legs not great. Grass nice and soft from the rain. 2k jog home in 12:50. Mild, 23°C; breezy. [M]
Week 06	70k - Enjoyed the drills Monday. Weight 74.0kg.
Mon 8 Feb	11.5	Speedygeese. Early 8k with Geoff, Helen, Miranda & Ruth (chasing), to Kingston in 52:20 (6:32/km). Group warm-up. Took photos of hill session. Group warm-down. Frees. Felt OK. Warm, 25°C; humid. [L]
Tue 9 Feb	10	7.10pm. School 10 in 56:33 (5:39/km) @ AHR 129 (77%), MHR 139. Felt Good/OK. Legs springy early, but kept it easy. Chat to Softshoe just before 1k. Splits: 27:54 (127) 28:39 (132). RS 729. Warm, 27°C; calm. [M]
Wed 10 Feb	10	5.53pm. PH with Chris, Jen, Ruth, Andy & Richard (met us half way). Kings Ave, Wetlands anti-clockwise, stopped at Kings Ave Bridge (10k), walk to PH. 59:33 (5:57/km) @ AHR 118 (71%), MHR 134. Felt OK. Easy - a few quicker bits with Chris and Jen. Legs pretty good. Worked up a sweat. RS 703. Warm, 25°C; humid. [L]
Thu 11 Feb	11	7.40pm. Race: ACT 10,000m Champs. 19th in 45:57.54 (4:36/km) @ AHR 153 (92%), MHR 160. Frees. Felt OK. Splits: 4:28, 4:32, 4:35, 4:33, 4:34 (22:42), 4:37, 4:41, 4:43, 4:45, 4:29 (23:15). AHR, MHRs: 141,150 / 151,154 / 153,154 / 154,155 / 155,156 / 155,156 / 154,156 / 154,155 / 153,155 / 155,160. Not the greatest weather. Ran alone, gradual catch of John K. 1k warm-up. RS 703. Very warm, 27°C; calm, humid! [B]
Fri 12 Feb	7	6.20pm. Johnson Dr 7k in 45:37 (6:31/km) @ AHR 113 (68%), MHR 120. Felt OK. Very easy run. Left hamstring niggly at first, but fine later. RS 736. Overcast, 24°C; humid. [L]
Sat 13 Feb	23	7.09am. Molonglo - with Jen, Ruth, Andy, Steve & Michael. Campbell Pk, Ainslie anti-clockwise, War Memorial, Comm Bridge, Wetlands. 2:23:12 (6:14/km) @ AHR 122 (73%), MHR 136. Same as last week. Felt OK. Not as tired last 5k, due to cooler weather. Coffee/lunch after at Delissio Brasserie. RS 760. Mild, 18°C; damp. [L]
Sun 14 Feb	7	2.50pm. Johnson Dr 7k in 41:56 (5:59/km) @ AHR 126 (75%), MHR 150. Frees. Felt less than OK. Wanted to do drills today but the legs shouted "No Way!" RS 755. Mild, 18°C; damp, humid. [L]
Week 07	79k - OK 10,000m race and long run. Weight 73.5kg.
Mon 15 Feb	17	Speedygeese. Early 8k with Geoff, Jen, Yelena & Ruth to Kingston in 46:09 (5:46/km) @ AHR 123 (74%), MHR 142. Group warm-up. 3-person relay (near oval) with Heidi & Neil - 7 x 375m, 375m recovery + approx 25 secs standing. Hard - AHR 139 (83%), MHR 159. Group warm-down. Frees. Felt OK/good. Mild, 15°C; stormy. [B]
Tue 16 Feb	5	6.55pm. Johnson Dr 5k in 28:07 (5:37/km) @ AHR 124 (74%), MHR 146. Felt OK. Legs still feeling yesterday's intervals, so an easy start and gradual build-up of pace. RS 697. Mild, 19°C; fine. [L]
Wed 17 Feb	9.5	6.03pm. PH with Chris, Jen, Ruth, Andy & Richard. Rec Place, Comm Bridge, Museum clockwise, Comm Bridge, Treasury, Rose Gardens. 55:48 (5:52/km) @ AHR 124 (74%), MHR 148. Felt OK. Easy but some faster bits with Chris and Jen. Max HR up Hospital Hill. RS 728. Mild, 23°C; overcast. [L]
Thu 18 Feb	7.3	8pm. Race: ACT Vets' 3000m. 14th in 12:47.4 (4:16/km) @ AHR 151 (90%), MHR 161. Frees. Felt less than OK. Splits: 4:13, 4:16, 4:18. AHR, MHRs: 141, 153 / 155, 157 / 157, 161. Started with the intention of doing the 5000; legs not great, so stopped at 3k. A waste of good conditions. Also did last leg of 4 x 800m race-walk relay earlier in 4:21 (5:26/km) @ AHR 142. 3.5k warm-up. RS 643. Mild, 16°C; breezy. [B]
Fri 19 Feb	7.9 6	2.50pm. Home from work via Isabella Plains bike path in 44:27 (5:38/km). Asics. No HR data. Felt OK/good. Reasonable pace for an easyish run on a mainly uphill course. Warm, 22°C; sunny. [M] 5.35pm. Chip2 x 3 in 38:54 (6:29/km) @ AHR 126 (75%), MHR 136. Asics. Felt bad. Legs invited but didn't come to the party. Splits: 12:50 / 13:09 / 12:55. RS 817. Warm, 23°C; sunny. [L]
Sat 20 Feb	23	7.07am. Molonglo - with Chris, Ruth, Mary-Ann, Graeme, Stuart & Andy. Campbell Pk, Ainslie anti-clockwise, War Memorial, Comm Bridge, Wetlands. 2:35:06 (6:45/km) @ AHR 116 (69%), MHR 129. Same run. Felt less than OK. Legs not happy. Saw Jog. Coffee/lunch after at Campbell Shops. RS 782. Mild, 16°C; calm. [L]
Sun 21 Feb	10.3 6	8am. Vets' Sprint Marathon Relay. 3rd runner with Bruce, Craig, Neil, Ruth & Margaret. 6th (last) in 2:40:06. Basically an interval session with very long (19-27 min) recoveries (2 x 1k, 1 x 2k, 2 x 1k) - 1k in 6:12 then 4:32, 4:24, 8:44, 4:31, 4:11 + 3k to finish in 15:14. Frees. Felt OK but legs not happy. Warm, 21°C; sunny. [B] 7pm. School 6 in 40:08 (6:41/km) @ AHR 114 (68%), MHR 122. Easy. RS 763. Warm, 27°C; calm. [L]
Week 08	92k - OK week but tired legs. Weight 73.5kg. 336km last 4 weeks.

Date	Kms	Comments
Mon 22 Feb	12.5	Speedygeese. Early 8k with Geoff, Jen, Yelena, Carolyne & Ruth to Kingston in 47:24 (5:56/km) @ AHR 126 (75%), MHR 145. Group warm-up. 4-person relay (near oval) with Warwick, Yelena & Jen - 375m laps. Jogged these. 15 mins of running. Felt bad. Legs stuffed and no energy at all! Warm, 24°C; stormy. [L]
Tue 23 Feb	11	Track, Calwell. 3.5k to track in 20:30 (5:51/km) @ AHR 120 (72%), MHR 135. In shade of south oval - 31 mins of Pete Magill drills: 3 x strides. 2 x 50-60m of schoolyard skipping, high skips, skip-kicks, flat-foot marching, high knees, butt kicks & carioca (stride between sets). Hamstrings tight on skip-kicks. 3000m as a tempo run in 14:26 (4:49/km) @ AHR 144 (86%), MHR 154. Frees. Felt OK. 2k easy jog home. Sunny, 20°C; windy. [D] [U]
Wed 24 Feb	14	6.01pm. From PH with Chris, Jen, Ruth & Andy. Rec Place then left on bike path near lake to Weston Park; back of nursery to far end, then back via Stirling Hills bush track. 1:30:40 (6:29/km) - no HR data (forgot strap). Felt OK but tired. Easy pace but a bit long if I'm racing 3k tomorrow. Mild, 19°C; sunny. [L]
Thu 25 Feb	8	6pm. Race: ACT Vets' 3000m. 19th in 13:58.01 (4:39/km) @ AHR 144 (86%), MHR 153. Frees. Felt bad. Splits: 4:40, 4:42, 4:36. AHR, MHRs: 136, 144 / 146, 149 / 151, 153. Legs horrible - very stiff. Felt bad in warm-up. 6-lap spiral race-walk (2,512m) in 15:04 (6:00/km) @ AHR 141 (84%), MHR 157. RS 671. Mild, 19°C; calm. [U]
Fri 26 Feb	5.5	5pm. Track, Calwell. 2k to track in 11:46. Frees. 10 x 100m at 800m race-pace (not sprinting) - 50m slow walk recoveries. 3:31.9 for the 1k (21.2 ave). Felt OK. 2k home in 11:40. Did a "CJ"! Warm, 24°C; sunny. [L]
Sat 27 Feb	30	7.08am. Molonglo - with Ruth, Jen, Bronwyn & Andy. Liz joined us for last 10k. Entire LBG anti-clockwise on bike path. Wetlands detour over railway bridge and through old dump. 3:06:20 (6:13/km) @ AHR 127 (76%), MHR 138. Felt OK/good. Quite a surprise. Coffee at Campbell Shops. RS 789. Mild, 17°C; calm, sunny. [L]
Sun 28 Feb	9	8.52am. Vets' 6.2k Handicap North Curtin. 113th in 37:55ish (6:07/km) @ AHR 133 (80%), MHR 147. Asics. Felt OK. Ran as easily as possible without being ridiculous. Legs not too bad really. First 2.5k uphill. 1k warm-up, 1.8k warm-down. Coffee with Andy & Ruth at Tosolini's. RS 813. Mild, 19°C; humid. [M]
Week 09	90k - The long run went well (and was fun), so all good! Weight 73.5kg.
Mon 1 Mar	16	Speedygeese. Early 7.7k with Geoff, Jen, Ruth & Miranda to Mugga Way, near Canberra Grammar School. 47:45 (6:12/km) @ AHR 124 (74%), MHR 138. Frees. Group warm-up. Relay 'flagpoles' with Ruth & Miranda. 30 mins - 115m (down) sprint, 60m walk, 95m (up) sprint etc - AHR 139. Felt OK. Warm-down. Mild, 13°C; breezy. [B]
Tue 2 Mar	11.5	5.20pm. Weston Park - warm-up with Ruth then 18 mins of Pete Magill drills: 2 x strides. 2 x 50m of schoolyard skipping, high skips, flat-foot marching, high knees, & butt kicks (stride between sets). [D] 6.15pm. Race: Summer Series - Weston Park 5k CC. 47th in 22:56 (4:35/km) @ AHR 150 (90%), MHR 158. Frees. Felt OK. Steady first km then at about the limit of what the legs would do (still feeling yesterday's sprints). Split 11:33 - 11:23. 2.5k warm-down with Geoff, Richard, Ruth & Susan. RS 689. Mild, 13°C; breezy. [B]
Wed 3 Mar	12.5	5.52pm. From PH with Geoff, Ruth & Andy. Underpass Comm Ave to bridge, explored ANU, back past Lennox Gdns. 1:20:56 (6:28/km) @ AHR 120 (72%), MHR 132. Felt OK. Very easy. RS 777. Mild, 20°C; sunny. [L]
Thu 4 Mar	12	5pm. From PH with Ruth - easy out/back to lake, Kings Ave Bridge, just past Molonglo Reach bridge. 1:15:12 (6:16/km) @ AHR 120 (72%), MHR 131. Felt OK, but the legs not fresh. RS 752. Mild, 20°C; calm. [L]
Fri 5 Mar	nil	Rest day. The body is telling me I need this one! Light rain most of the afternoon.
Sat 6 Mar	30.5	7.10am. Molonglo - with group to Ainslie summit trail, then Andy & Ruth to Museum, then Ruth. Short-cut through Duntroon, Campbell Park, one plank single-track to summit trail, War Memorial, Anzac Pde, LBG anti-clockwise via Museum, then over Kings Ave Bridge. 3:13:35 (6:21/km) @ AHR 128 (77%), MHR 145. Felt OK, but tired last 5k. Coffee at Hello Café, Campbell Shops. RS 812. Light rain/calm to sunny/breezy, 19°C. [M]
Sun 7 Mar	9.5	2.45pm. With Ruth & Jen - Warm-up, 2 x PH to grass opposite Portrait Gallery. Pete Magill drills: 3 x strides. 2 x 50-60m schoolyard skipping, high skips, flat-foot marching, skip-kicks, high knees, butt kicks & carioca (stride between sets). Made a video of our footplants, then coffee at Portrait Gallery. Mild, 21°C; light rain. [D]
Week 10	92k - Good week, although the long run was hard. Weight 72.5kg.
Mon 8 Mar	14	Speedygeese. Early 8k with Geoff, Ruth, Dave, Jen, Craig, Andy, Yelena, & Liz to Kingston (quicker than usual). 49:47 (6:13/km) @ AHR 132 (79%), MHR 142. Group warm-up. 12 x 40sec on, 40sec recov (jogged these). Felt OK although both hamstrings tight. Short warm-down. RS 821. Mild, 17°C; breezy. [M]
Tue 9 Mar	10	6.15pm. Race: Summer Series - Acton 5k. 67th in 24:33 (4:55/km) @ AHR 147 (88%), MHR 159. Frees. Felt OK. Did 'a CJ' on path near 1k. Tried to run tempo effort - doing well until last 1.5k, then sped up to stay ahead of CJ. Split 12:42 - 11:51. 2.7k warm-up, 2.3k warm-down with Geese. RS 722. Mild, 15°C; windy. [U]
Wed 10 Mar	8.5	5.58pm. From PH with Chris, Geoff, Colleen, Richard, Ruth & Andy. Very easy to Daltons in Civic via Lennox Gdns for Melanie's book launch and back via Commonwealth Ave. 57:20 (6:45/km) @ AHR 115 (69%), MHR 134. Felt OK but both hamstrings tight (have been like that since Sunday). RS 776. Cool, 12°C; overcast. [L]
Thu 11 Mar	nil	Rest day. Legs felt better walking around - hamstrings not as tight.
Fri 12 Mar	nil	Rest day. Travelled to Leura with John and Diana. Also staying at the house were Catherine, Graeme, Nick, Michael, Steve and Bev. Ate in - Lasagne, three beers, salt & vinegar chips.
Sat 13 Mar	45	Race: Six Foot Track. 749th in 6:40:05 (8:53/km). Legs felt bad from the start! Soreness in quads and hamstrings. Ran very slowly after Nellies trying to revive them but it didn't work. I guess a poor taper. Really happy to finish within the time limit. Did a 'CJ' on the single-track, but no damage. Splits: Nellies (1.7k) 20:43, Megalong Valley Rd (8.1k) 56:44, Pinnacle Hill (10k) 1:09:55, Cox's River (15.5k) 1:51:21, Mini-Mini summit (20k) 2:42:24, Pluviometer (26k) 3:46:08, Deviation (34.7k) 5:04:56, Caves Rd (37.9k) 5:35:10. Great weather - sun came out at Lemon Tree Yards, but a cooling breeze on the Black Range. Katoomba - 10 to 17°C. [B]
Sun 14 Mar	nil	Sore quads and right knee from the fall, otherwise felt OK. Early coffee stop (with Catherine and Graeme) at the bakery in Wentworth Falls. Stopped at Goulburn for a pie, chocolate croissant and coffee.
Week 11	77k - Six Foot was a good weekend, but the race was hard! Weight ?
Mon 15 Mar	nil	Sore quads!! Yes, two exclamation marks. Wrote a short story about the Six Foot weekend.
Tue 16 Mar	nil	Quads still very sore — even slow walking hurts. Walked to and from the shop (about 700 metres).
Wed 17 Mar	nil	Legs improved, but still too sore/weak to run on.
Thu 18 Mar	4	Track, Calwell. 1k very slow jog warm-up. 3000m (lane 1) in 16:55 (5:38/km) @ AHR 140 (84%), MHR 146. Frees. Not pretty. Legs felt like two lumps of wood - no strength or spring. Splits: 5:36, 5:40, 5:39. AHR, MHRs: 135, 141 / 143, 146 / 144, 146. A lovely afternoon though. Grass perfect. RS 789. Warm, 27°C; calm. [U]
Fri 19 Mar	nil	Progress on the leg front. Today was the first I haven't felt in danger of falling over whilst walking, so some strength is coming back to the quads. An 8k jog in the morning, then gradual resumption of normal training.
Sat 20 Mar	9	9.20am. From original museum site south 1k, then with Ruth and Andy over Scrivener Dam to Governor General's before steep hill, then back to car. 56:38 (6:18/km) @ AHR 137 (82%), MHR 149. Legs OK, but a very high HR for such an easy pace. Have either lost fitness, or not recovered from Six Foot. Lovely morning - the lake was a mirror. Liz joined us for coffee after at Campbell Shops. RS 862! Mild, 21°C; calm. [U]
Sun 21 Mar	7.5	1.05pm. Track, Calwell. 2k warm-up to track in 12:06 @ AHR 123. Strides - 100m x 5 ave 24.4 - legs very stiff for these. 3000m (lane 1) in 15:06 (5:02/km) @ AHR 153 (92%), MHR 159. Frees. Legs better than Thursday, but a very high HR for what should be marathon race pace! Splits: 4:58, 5:03, 5:05. AHR, MHRs: 146, 154 / 155, 156 / 156, 159. 2k warm-down home in 13:45 @ AHR 131. RS 770. Warm, 22°C; windy. [U]
Week 12	20k - Slow recovery from Six Foot. Weight 74.5kg. 279km last 4 weeks.

Date	Kms	Comments
Mon 22 Mar	9	Speedygeese. 5.30pm group warm-up + one lap of the circuit. 4 laps of a 935m circuit west PH - group alternating 200 fast, 100 jog but I kept a steady pace. 3,740m in 20:15 (5:25/km) @ AHR 140 (84%), MHR 146. Frees. Felt OK but legs still not quite right. RS 758. 2k warm-down. Mild, 21°C; calm. [U]
Tue 23 Mar	7	6.15pm. Race: Summer Series - Stromlo Forest Park 5k CC. 53rd in 25:18 (5:04/km) @ AHR 147 (88%), MHR 156. Frees. Felt better. Held back a little, so more like a tempo run. HR coming down, but still high. Split 12:28 - 12:50. The 'resurfacing' of the track a disaster. What was once smooth grass is now lumpy and horrible! 1k warm-up in 6:05 @ AHR 127. 1k warm-down with Ruth in 6:58 @ AHR 113. RS 744. Mild, 19°C; breezy. [U]
Wed 24 Mar	14.7	5.50pm. From PH with Chris, Jen, Ruth & Geoff. National Gallery, Wetlands anti-clockwise incl a detour to old wooden bridge with Chris, then Central Basin. 1:32:30 (6:18/km) @ AHR 125 (75%), MHR 138. Felt OK. Easy, but a bit quicker when catching up. HR still high for the pace. RS 787. Mild, 21°C; calm. [L]
Thu 25 Mar	6.3	6.20pm. Track, Calwell. 2k warm-up to track in 11:54 @ AHR 117. 3000m (lane 1) in 15:41 (5:14/km) @ AHR 142 (85%), MHR 149. Frees. Felt OK, but weary from long work hours this week. Splits: 5:18, 5:14, 5:09. AHR, MHRs: 134, 142 / 144, 147 / 147, 149. 1.3k very slow warm-down. RS 742. Mild, 22°C; breezy. [U]
Fri 26 Mar	nil	A planned rest day prior to Saturday's 20k.
Sat 27 Mar	20	8.35am. Met Chris, Nadine and Ruth at Commonwealth Park. Ran with Ruth and Jen around West and Central Basin. 2:07:45 (6:23/km) @ AHR 127 (76%), MHR 141. Felt OK - middle 10k good; legs tired and sore last 5k. HR still high for the pace. Perfect morning for a run. Coffee at the Carillon. RS 811. Mild, 18°C; calm. [L]
Sun 28 Mar	10.4	9.26am. Vets' 8k Handicap Stromlo. 58th in 46:34ish (5:49/km) @ AHR 139 (83%), MHR 148. Frees. Upper aerobic. Felt OK but HR high. Splits: 23:30 - 23:04. Coffee at Sakeena's. RS 809. Warm, 20°C; humid. [U]
Week 13	67k - Legs OK, but the heart and lungs are struggling. Weight 75.0kg.
Mon 29 Mar	15.5	Speedygeese. Early warm-up with Geoff, Ruth, Yelena & Miranda to Kingston. 8k in 49:03 (6:08/km) @ AHR 128 (77%), MHR 136. Group warm-up. 4 laps of a 935m circuit PH west - 3,740m in 21:18 (5:42/km) @ AHR 133 (80%), MHR 140. Frees. Felt OK. RS 757. 1.4k warm-down. Mild, 21°C; very humid! [M]
Tue 30 Mar	nil	Spur of the moment decision to have a rest day. The drenching rain had stopped so it would have been a dry run. Felt pretty good, but want to see if a day off has a positive effect on tomorrow's run.
Wed 31 Mar	11.4	5.57pm. PH with Chris, Richard, Andy, Jen, Ruth & Geoff. Lower east trail to Melb Ave, summit Red Hill, south, summit MF hill, down to lower north trail, west, back to PH. 1:10:09 (6:09/km) @ AHR 129 (77%), MHR 151. Hilly! Felt OK. Easy, except for following Jennifer up Red Hill & Chris on the flats. RS 794. Mild, 18°C; calm. [M]
Thu 1 Apr	10	5.55pm. School 10 in 56:46 (5:41/km) @ AHR 134 (80%), MHR 142. Felt OK. Tried to run with mid/forefoot strike. A similar run to January 5. Splits: 27:57 (132) 28:49 (135). RS 761. Mild, 20°C; calm. [M]
Fri 2 Apr	nil	Drive to Wagga.
Sat 3 Apr	8	4.30pm. Lake Albert. During family walk around lake, used markers on path to do an interval session (jogging back for a recovery). 1 x 500m, 1 x 1000m, 5 x 500m. Recovery 2 to 5 minutes +. 2:12 (141), 4:20 (147), 2:15 (151), 2:09 (144), 2:12 (144), 2:16 (140), 2:10 (142). Frees. Felt OK/good. Mild, 20°C; calm. [B]
Sun 4 Apr	nil	Go Karts with Graeme and Claire (rest of the family watched), then kicked the footy at Henwood Park for 45 minutes or so in the afternoon. Graeme's best lap 23.08, mine 23.13 and Claire 32 seconds.
Week 14	45k - Not the best week, but the interval session was OK. Weight ?
Mon 5 Apr	11	Speedygeese. Early warm-up with Geoff, Ruth, Andy, Jen, Craig & Miranda to near YMCA Yacht Club. 7.7k in 43:40 (5:40/km) @ AHR 136 (81%), MHR 147. Some of it fairly quick with Jen. Group warm-up. Half of relay session (short sprints/recovery) easy. Felt OK but both hamstrings tight. RS 771. Mild, 14°C; calm [U]
Tue 6 Apr	14	5.30pm. School 14 in 1:24:28 (6:02/km) @ AHR 126 (75%), MHR 134. Frees. Felt OK. 3 laps of the 4k loop. Splits: 5:51 (115) 23:32 (127) 24:08 (127) 24:39 (126) 6:18 (131). RS 760. Mild, 16°C; stormy. [L]
Wed 7 Apr	12	6.04pm. PH with Chris, Andy, Jen & Ruth. Rec Place, lap of Central Basin plus Anzac Pde, back of War Memorial, right to turn (6k), back over Comm Bridge. 1:17:48 (6:29/km) @ AHR 121 (72%), MHR 148. Felt OK. Very easy, except for a fast bit from Kings Ave to Blundells' Cottage with Jennifer & Chris. RS 784. Mild, 16°C; calm. [L]
Thu 8 Apr	7	5.10pm. Track, Calwell. 2k warm-up to track in 11:30 @ AHR 117. Strides. Lane 1 - Tempo 3000m in 14:40 (4:53/km) @ AHR 148 (89%), MHR 154. Frees. Felt OK/good. Splits: 4:52, 4:55, 4:53. AHR, MHRs: 142, 149 / 151, 153 / 152, 154. Warm-down 2k home in 13:06 @ AHR 124. RS 724. Mild, 18°C; calm. [U]
Fri 9 Apr	nil	Rest day. A brisk walk to and from the shop after work. Legs felt pretty good actually.
Sat 10 Apr	16.7	9.45am. From the Carillon - the second half of Ruth's long run, with Andy & Jen. Kings Ave Bridge to Comm Bridge, back to Carillon, north side of Lake BG via National Museum trail to ANU bridge and return. 1:39:03 (5:56/km) @ AHR 133 (80%), MHR 145. Felt stiff and rusty early, but OK/good later as the pace was picked up by Jen. Saw Speedygeoff near Library. Coffee after at the Carillon. RS 789. Mild, 17°C; breezy. [M]
Sun 11 Apr	7.5	5.15pm. FireTrail7 in 38:10 (5:27/km) @ AHR 142 (85%), MHR 150. Frees. Felt OK but high HR. If fit, should be 5:00/km for this HR. Splits: 5:37/16:27/16:06. Warm-up 500m. RS 774. Cold 8°C; windy. [U]
Week 15	68k - OK tempo run. Ready to try a 'normal' training week. Weight 75.0kg.
Mon 12 Apr	11	Speedygeese. Early warm-up to Kings Ave Bridge (4k). Group warm-up. Relay on grass in front of PH. With Speedygeoff, Karen, Rachelle, Yili & Susan. 20 mins of sprinting, short 5 to 12 sec recoveries. 60m flat, 115m down diagonal, 95m up. Group warm-down. Felt OK. AHR 128 (77%), MHR 153. Cold, 8°C; breezy. [M]
Tue 13 Apr	12	5.10pm. Rose Cottage 12 in 1:07:50 (5:39/km) @ AHR 134 (80%), MHR 147. Frees. Felt OK, but tired (from work). Saw the familiar smiling face of Emma Murray just before 7k. RS 757. Cool, 13°C; calm. [M]
Wed 14 Apr	14	5.41pm. PH with Chris, Andy, Jen, Richard & Ruth. Comm Bridge to ANU, Haig Park, Northbourne, City Walk, Pool Bridge, Old PH. 1:24:19 (6:01/km) @ AHR 126 (75%), MHR 140. Felt OK. Feet didn't like the new Brooks. A bit stop/start. Dinner at Kennedy Room in Kingston via Richard's Prius. RS 759. Cool, 12°C; calm. [L]
Thu 15 Apr	9	5.09pm. Track, Calwell. 2k warm-up to track in 12:20 @ AHR 112. Strides. Lane 6 - Tempo 5000m in 25:45 (5:09/km) @ AHR 144 (86%), MHR 150. Frees. Felt OK, but tired from a 10 hour day. Ran 11.5 laps less 25 metres. 5-lap splits: 11:11 (141), 11:20 (147). 2k slow jog home in 14:10 @ AHR 120. RS 742. Mild, 16°C; calm. [U]
Fri 16 Apr	nil	Rest day prior to tomorrow's 26k. Walked to the shop. Happy to have survived a "week from hell" at work.
Sat 17 Apr	22	8.08am. From Regatta Point with Andy, Ruth & Jen. West past Black Mtn on bike path; right at underpass; Corkwoods plantation to the Arboretum; Stromlo Forest to river; back of Zoo then bike path to Museum and Regatta Point. 2:13:56 (6:05/km) @ AHR 131 (78%), MHR 146. Felt OK, but tired last 3k as left hamstring got niggly. Great to run on dirt again! Coffee & brunch at The Deck. RS 798. Sunny, 15°C; calm. [M]
Sun 18 Apr	8.5	11.10am. From PH with Ruth. Warm-up to shaded grass opposite Questacon where we met Jen. Pete Magill drills: 3 x strides. 2 x 60m of schoolyard skipping, high skips, flat-foot marching, high knees, butt kicks, carioca & 'forwards / backwards' (stride between sets). Jog to PH west side 40m steep hill. 6 x 10 sec 'Brad Hudson' hill sprints, full recovery. Felt OK. Jog warm-down to coffee shop near lake. Sunny, 21°C; calm. [D]
Week 16	76k - A better week. Good long run & drills. Weight 75.5kg. 256km last 4 weeks.

Date	Kms	Comments
Mon 19 Apr	10	Speedygeese. Early 3k warm-up with Ruth & Jen to the lake. Group warm-up. Relay on grass in front of PH. 20 mins of sprinting, short 10 to 15 sec recoveries. 60m flat, 115m down diagonal, 95m up. Group warm-down. Frees. Felt OK, but very tired after working for 11 hours. Mild, 20°C; calm. [M]
Tue 20 Apr	11	4.55pm. Track, Calwell. 2k warm-up to track in 12:21 @ AHR 117. Strides. 15 laps of lane 6 (6,555m) in 35:50 (5:28/km) @ AHR 143 (86%), MHR 148. Frees. Felt tired. High HR for this session. 5-lap splits: 11:34 (142), 12:06 (144), 12:11 (143). 2k slow jog home in 14:24 @ AHR 124. RS 782. Mild, 20°C; calm. [U]
Wed 21 Apr	11.3	5.34pm. From PH, early 3.3k around lower trail with Chris, Andy, Colleen & William. Then joined by Richard & Ruth (Jen arrived sans shoes) for an anti-clockwise lap of Central Basin. 1:11:36 (6:20/km) @ AHR 124 (74%), MHR 139. Felt OK. Very easy. Amazingly warm for this time of the year & day. RS 786. Mild, 17°C; calm. [L]
Thu 22 Apr	7	5.35pm. Track, Calwell. 2k to track in 12:45 @ AHR 114. Strides. Lane 1 - Tempo 3000m in 14:20 (4:47/km) @ AHR 149 (89%), MHR 155. Ran barefoot - felt good after sluggish warm-up. Splits: 4:47, 4:48, 4:45. AHR, MHRs: 143, 149 / 151, 155 / 153, 155. 2k slow jog home in 14:24 @ AHR 120. RS 712. Mild, 20°!C; calm. [U]
Fri 23 Apr	12	5.20pm. Rose Cottage 12 in 1:10:11 (5:51/km) @ AHR 131 (78%), MHR 143. Frees. Felt OK. Ran gingerly between 6 and 8 - getting dark on the trail and I didn't want to "do a CJ." RS 766. Mild, 19°C; stormy. [M]
Sat 24 Apr	15	8.48am. From War Memorial with Ruth, Andy & Thea - right Ainslie track, bush to Campbell Pk, around Duntroon, Wetlands, Kings Ave, Carillon, Anzac Pde. 1:35:16 (6:21/km) @ AHR 127 (76%), MHR 137. Legs a bit achy. Coffee after at "the Terrace" (new café) with Ruth, Thea and Liz. RS 807. Light rain, 14°C; breezy. [L]
Sun 25 Apr	16	1.10pm. Rose Cottage 16 in 1:38:05 (6:08/km) @ AHR 134 (80%), MHR 145. Felt OK, but starting to tire at 12k. Not a lot of spring in the legs today. High HR for the pace. RS 821. Mild, 15°C; breezy. [M]
Week 17	82k - Best run was the barefoot 3000. Fun long run in the rain. Weight 75.0kg.
Mon 26 Apr	16.2	9am. Vets' 10k Handicap Majura. 83rd in 59:38ish (5:58/km) @ AHR 139 (84%), MHR 153. Asics. Felt OK. Intended tempo effort. First 5k felt too hard. Eased off then stopped at 9k - 51:28 (5:43/km) @ AHR 142 (85%), MHR 153. 1k w'up; 5.2k w'down to Federal Hwy & Phillip Ave @ 6:15/km. RS 812. Sunny, 10°C; calm. [U]
Tue 27 Apr	nil	Rest day. I'm going to try the Mara Yamauchi / Paula Radcliffe idea of having a rest day every eighth day. So, this is day 8 — fortuitous as work was a 10-hour nightmare.
Wed 28 Apr	12.5	5.37pm. From PH with Chris. Over Comm Bridge, then out/back on the marathon 5hr+ course. 1:14:06 (5:56/km) @ AHR 127 (76%), MHR 142. Felt OK except for the Brooks Radius shoes, which are still stiff and clunky. The full moon rising in the east over the lake was something to behold. RS 753. Cool, 8°C; calm. [L]
Thu 29 Apr	nil	Unplanned rest day. Very tired. 10-hour work days aren't good for my running.
Fri 30 Apr	8	5.15pm. Tharwa Dr Bridge in 49:03 (6:09/km) @ AHR 124 (74%), MHR 136. Asics. Felt OK. Legs were good (thought I was running slower than this) but the HR was high for the pace. RS 762. Cool, 13°C; calm. [L]
Sat 1 May	7.5	Race: CRRF 5k. 65th in 24:02 (4:48/km) @ AHR 152 (91%), MHR 157. Brooks Racer ST. Slow. Not a total surprise as I've been recording high HRs in training. Not sure what's wrong. Felt OK, but was never in it. HR very similar to the OK track 5k on 14 Jan. Splits: 4:30, 4:40, 4:58, 4:47, 5:07. AHR, MHRs: 147, 154 / 153, 155 / 156, 157 / 153, 156 / 153, 157. 2k warm-up, 5 x 100m strides. RS 731. Sunny, 15°C; calm. [B]
Sun 2 May	16.4	2.53pm. From Molonglo - Duntroon, Campbell Pk, Mt Ainslie anti-clockwise, Duntroon. 1:42:25 (6:15/km) @ AHR 130 (78%), MHR 147. Asics. Felt OK to bad. Started quick but began to feel sick/tired at 10k. Very slow after that. Earlier, walked 6k for Suzanna on the marathon 5hr+ course. RS 812. Sunny, 16°C; calm. [M]
Week 18	60k - Slow 5k race. I'm not running well. Resting HR - 48/49. Weight 75.5kg.
Mon 3 May	8	4.58pm. Intervals, fire trail. 1k warm-up, 3 x 1000m with 2000m recoveries. 6:27 (123) 5:03 (139, 147) 12:27 (129) 5:28 (143, 151) 13:01 (131) 5:00 (142, 148). Frees. Felt OK. Used the flattest bit of the trail (not that flat!). Middle km was 'up'. Getting dark on the last one. Mild, 17°C; calm. [B]
Tue 4 May	nil	A bad thunderstorm hit as I arrived home. One of the few days in the year I'd use a treadmill (if I had one).
Wed 5 May	16	4.53pm. Tharwa Dr Bridge x 2 in 1:39:08 (6:12/km) @ AHR 127 (76%), MHR 137. Asics. Felt OK (good in 3rd 4k). Splits/AHR: 24:11 (122) 24:59 (129) 24:26 (128) 25:32 (130). RS 787. Cold, 4°C; breezy. [L]
Thu 6 May	7	5.04pm. FireTrail7 in 37:45 (5:24/km) @ AHR 139 (83%), MHR 148. Frees. Felt OK. Splits: 5:28/16:09/16:08. Steady. Didn't feel strong in legs, but moving well enough. 9 1/2 hrs work. RS 750. Cold, 8°C; calm. [U]
Fri 7 May	nil	Wanted 16k, but tired after 10 1/2 hours at work. I'll try for 8 1/2 hours of sleep a night next week!
Sat 8 May	11	9.10am. From Molonglo with Ruth. Around Duntroon golf course, past Campbell Park on flat part of trail and back. 73:45 (6:42/km) @ AHR 122 (73%), MHR 132. Frees. Felt good. Very easy run in the perfect morning sun. Coffee after with Ruth, Liz and Andy at Campbell Shops. RS 818. Cool, 7°C; sunny. [L]
Sun 9 May	10	12.55pm. School 10 in 61:36 (6:10/km) @ AHR 130 (78%), MHR 144. Felt less than OK. Had planned to run 14 - 16k easy but was struggling. Splits: 31:06 (126) 30:30 (134). RS 801. Sunny, 16°C; calm. [M]
Week 19	52k - Less than ideal week, but hey, I'm running! Resting HR - 50. Weight 76kg.
Mon 10 May	12	4.52pm. Fire Trail 12k as 4 x 1k with 2k recoveries. 69:08 (5:46/km) @ AHR 136 (81%), MHR 151. Frees. Felt OK. Splits/AHR: 11:56 (135) 5:12 (144) 11:45 (135) 5:06 (145) 12:08 (135) 5:12 (143) 12:39 (134) 5:10 (139). Legs liked the gravel surface. Undulations good for stride variation. RS 784. Mild, 12°C; calm. [U]
Tue 11 May	14	4.10pm. School 14 in 1:27:04 (6:13/km) @ AHR 121 (72%), MHR 129. Asics. Felt OK. Easy. 8+ sleep, 8 3/4 hrs work. Splits: 6:08 (111) 24:38 (121) 24:57 (121) 24:52 (122) 6:29 (126). RS 753. Cool, 7°C; windy. [L]
Wed 12 May	7	4.45pm. FireTrail7 in 37:27 (5:21/km) @ AHR 137 (82%), MHR 147. Frees. Felt OK, but tired. Not that great on uphills. Better HR/pace than last week. Splits: 5:40/16:08/15:39. RS 733. Cold, 6°C; calm. [U]
Thu 13 May	16	4.18pm. Tharwa Dr Bridge x 2 in 1:44:29 (6:32/km) @ AHR 121 (72%), MHR 131. Asics. Felt OK. Easy jogging. Splits/AHR: 25:03 (118) 26:33 (123) 25:38 (121) 27:15 (122). RS 790. Cool, 10°C; breezy. [L]
Fri 14 May	nil	Rest day. Not the eighth day, but I want to run Sunday.
Sat 15 May	11 6.3	9.15am. From Molonglo with Ruth & Andy (they'd run 5.9k from the WM). Around Duntroon golf course, past Campbell Park on flat part of trail and back. 71:20 (6:29/km) @ AHR 120 (72%), MHR 131. Frees. Felt good. Easy run in the sun :) Coffee after at the War Memorial. RS 778. Cool, 7°C; sunny. [L] 1.00pm. Race: CCC - Nth Lyneham 6.3k - 40th in 31:59 (5:05/km) @ AHR 148 (89%), MHR 156. Frees. Felt OK, but tired! No strength on the hills. Splits: 15:35 (149) 16:24 (148). RS 752. Sunny, 13°C; calm. [B]
Sun 16 May	15	9.10am. From the War Memorial with Ruth, Andy & Thea - right Ainslie track, bush to Campbell Pk, around Duntroon, Wetlands, Kings Ave, Carillon, Anzac Pde. 1:37:17 (6:29/km). No HR data (forgot strap). Felt OK/good. Very easy. Coffee after at the Terrace (Jen arrived late). Cool, sunny, 6°C; calm. [L]
Week 20	81k - Think I'm slowly coming good. RHR - 53. Weight 76kg. 275km last 4 weeks.

Date	Kms	Comments
Mon 17 May	8	5.30pm. Speedygeese. Group warm-up. 3 x 935m loop west side of PH, stopping at a different exercise station each lap. Ran moderately quickly at times. AHR 121 (72%), MHR 151 for the session. Left hamstring slightly niggly (stirred it up a bit when I stepped in a hole on the dark path). Cool, 5°C; calm. [M]
Tue 18 May	16	4.25pm. Rose Cottage 16 in 1:42:11 (6:23/km) @ AHR 124 (74%), MHR 137. Felt OK/good. Pink sunset over the Brindies. Easy. Needed headlamp last 2k on trail to avoid "CJs." RS 792. Cool, 9°C; calm. [L]
Wed 19 May	12	6.01pm. From PH with Chris, Andy, Jen & Geoff. Rec Place, Kings Ave, Anzac Pde, War Memorial, Comm Bridge, Lennox Gdns. 65:35 (5:28/km) @ AHR 132 (79%), MHR 149. Frees. Felt good - low HR for pace. Niggly hamstring during the day, but OK running. Steady pace helped. RS 721. Cool, 6°C; calm. [M]
Thu 20 May	16	5.45pm. Tharwa Dr Bridge to 4k + 4 x 2k Johnson Drv + 4k home. 1:42:20 (6:24/km) @ AHR 119 (71%), MHR 127. Asics. Felt OK. Splits: 25:46, 12:39, 12:35, 12:36, 12:30, 26:14. RS 761. Cold, 5°C; calm. [L]
Fri 21 May	nil	Rest day. Was going to rest Saturday, but very tired from a long day at work.
Sat 22 May	7.5	5.45pm. Treadmill at Ibis Melbourne Little Bourke St. 41:36 (5:33/km) @ AHR 134 (80%), MHR 140. Frees. First 2k steady, then at a HR of around 136-8. Felt OK/good. RS 743. Warm, 19°C; humid. [U]
Sun 23 May	8.3	8.10am. Down King St, over Yarra, east on Southbank to Tan track, Anderson St to top of hill and back. 50:29 (6:05/km) @ AHR 123 (74%), MHR 136. Frees. Easy run. Felt OK. RS 748. Cool, 6°C; calm. [L]
Week 21	68k - OK, but missed the third long run. Weight 75.5kg.
Mon 24 May	nil	Didn't get to run.
Tue 25 May	nil	Had to get ready for a meeting, so didn't get to run.
Wed 26 May	11.7	5.50pm. PH with Chris & Andy. Rec Place, Kings Ave, Anzac Pde, around War Memorial, Constitution, footbridge to Comm Bridge, Rec Place, Aboriginal Embassy. 1:11:42 (6:08/km) @ AHR 129 (77%), MHR 142. Frees. Felt OK, but tired. Didn't find this as easy as it should have been. RS 791. Cool, 8°C; calm. [M]
Thu 27 May	8	5.10pm. Tharwa Dr Bridge in 44:15 (5:32/km) @ AHR 137 (82%), MHR 146. Asics. Felt OK (better than yesterday). Upper aerobic run. Full moon rising in the east through cloud. RS 758. Cool, 11°C; breezy. [U]
Fri 28 May	9	5.10pm. Warm-up 2.5k to Johnson Drive (15:25). Intervals - 4 x 500m with 500m slow jog back recoveries. Time, AHR, recovery: 2:05 (139) 3:42, 2:08 (144) 3:37, 2:10 (145) 3:37, 2:07 (146) 3:31. Frees. Felt OK. Slight downhill. Good option if too dark to run on the track. 2.5k home in 17:32. Cool, 11°C; calm. [B]
Sat 29 May	15	9.14am. From War Memorial solo - Ainslie bush track to Campbell Pk, around Duntroon, Wetlands, Kings Ave, Anzac Pde. 1:30:54 (6:04/km) @ AHR 136 (81%), MHR 146. Moving well, at least for 12k. Light to heavier rain. Didn't see another person until Kingston! Coffee after at the Terrace with Liz. RS 824. Cool, 9°C; wet. [U]
Sun 30 May	16.5	10.05am. From Fadden Pines with Jen. On trails past Macarthur, horse paddocks behind Gilmore to Cooma Railway, followed south to a point east of Lanyon Homestead. Briefly into NSW on the run back. 1:41:05 (6:08/km) @ AHR 136 (81%), MHR 150. Felt OK first half, but very tired last 4k. RS 833. Cool, 8°C; wet. [U]
Week 22	60k - Good 500s and Saturday run. Weight 75.0kg.
Mon 31 May	8	Speedygeese. Early 8k with Geoff, Craig & Jen-2 to Kingston in 44:43 (5:35/km) @ AHR 134 (80%), MHR 148. Frees. Felt OK/good. Felt like I was running mid-foot mostly. RS 749. Cool, 9°C; breezy. [M]
Tue 1 Jun	15	4.07pm. Rose Cottage 15 in 1:32:33 (6:10/km) @ AHR 128 (77%), MHR 141. Felt OK. Easy run. Saw 3 dog walkers and 2 trail bike riders. Off the trail before it was too dark. RS 790. Cool, 10°C; calm. [M]
Wed 2 Jun	nil	Rest. The eighth day.
Thu 3 Jun	8	4.40pm. Track, Calwell. 3k to track in 18:56. 10 x 200m with 120m walk back full recoveries (1:40) - 48.0, 46.3, 47.0, 45.6, 45.7, 43.9, 44.1, 44.3, 43.9, 44.0. Frees. Pretty slow. Fast-twitch fibres very weak! Left hamstring not totally happy, but got through the session. 2k home in 13:11. Cool, 9°C; calm. [B]
Fri 4 Jun	15	6.05pm. Tharwa Dr Bridge 15k in 1:36:02 (6:24/km) @ AHR 120 (72%), MHR 130. Asics. Felt OK. Easy jogging after a 10-hour work day. Splits: 47:34 (119) 48:28 (122). RS 768. Cool, 6°C; breezy. [L]
Sat 5 Jun	9.7	Race: CCC Longstaff '8.2k' - 26th in 44:05 (5:23/km) @ AHR 149 (89%), MHR 155. Felt less than OK. Legs sore and stiff (Thursday's 200s?). Also pretty tired. Maybe should have a couple of easy days prior to a race. Lap splits: 21:08 (151/155), 22:57 (148/153). 1.5k warm-up. RS 801. Mild, 12°C; sunny. [B]
Sun 6 Jun	14.7	4.10pm. Fadden Pines with Jen, after schools' cross-country. Back of Macarthur, bush to Isaacs, out/back on track, Long Gully Rd, bush to Jackie Howe Cres, Coyne St. About 1:38:00 (6:40/km) @ AHR 130 (78%), MHR 149. Asics. Felt OK/good. Slow pace due to bush-bash hiking in Isaacs. RS 867. Cool, 8°C; calm. [M]
Week 23	70k - But for a bad race, a good week. RHR - 56/7. Weight 74.5kg.
Mon 7 Jun	8	4.45pm. Tharwa Dr Bridge in 52:35 (6:34/km) @ AHR 118 (71%), MHR 126. Frees. Very easy jogging. Legs felt like they had some DOMS. Not possible to do a hard session. RS 776. Cold, 7°C; calm. [L]
Tue 8 Jun	10	4.50pm. School 10 in 53:40 (5:22/km) @ AHR 140 (84%), MHR 149. Frees. Felt OK/good. Felt like I was "on top of" my stride and pushing off well. Splits: 26:12 (140) 27:28 (140). RS 751. Cold, 5°C; calm. [U]
Wed 9 Jun	11	5.57pm. From PH with Chris, Andy & Jen. Art Gallery, Kings Ave, Anzac Pde, around War Memorial, Constitution Ave, Comm Bridge, Library. 68:47 (6:15/km) @ AHR 129 (77%), MHR 143. Felt OK, but tired (10.5 hour work day). Would have liked a slower run. A few layers today. RS 807. Cold, 1°C; breezy. [M]
Thu 10 Jun	nil	Rest. The eighth day.
Fri 11 Jun	8.3	4.20pm. Track, Calwell. 4k to track in 24:26 (6:06/km) @ AHR 121 (72%). 8 x 150m with 150m walk back full recoveries (1:55) - 36.7, 34.0, 32.6, 33.0, 32.0, 31.3, 31.0, 31.5. 100m in 19.3. Frees. Movement felt better than for last week's 200s. An improvement. 2k easy jog home in 13:04. Cold, 4°C; calm. [B]
Sat 12 Jun	11	9.42am. From the War Memorial with Ruth - Ainslie track, bush to Campbell Pk, Duntroon, Carillon, Anzac Pde. 1:17:39 (7:04/km) @ AHR 116 (69%), MHR 132. Felt good. Very easy including four 2 to 3 minute walks (for Ruth's hammy). Coffee at the Terrace with Ruth, Liz, Victoria & Andy. RS 819. Sunny, 3°C; breezy. [L]
Sun 13 Jun	15	11.50am. Rose Cottage 15 in 1:25:50 (5:43/km) @ AHR 139 (83%), MHR 152. Frees. Felt good/OK. HR not as low as I'd like. Aerobic fitness not great. Probably the low mileage. RS 795. Cool, 7°C; sunny. [U]
Week 24	63k - Good 150s and coffee. RHR - 46/48. Weight 74kg. 261km last 4 weeks.

Date	Kms	Comments
Mon 14 Jun	10 8	11.45am. School 10 in 65:24 (6:32/km) @ AHR 123 (74%). Legs stiff. RS 804. Cool, 8°C; sunny. [L] 4.34pm. Speedygeese. Early 8k with Craig & Jen to Kingston in 46:31 (5:49/km) @ AHR 132 (79%), MHR 143. Frees. Felt OK - much better than the morning run. RS 768. Cold, 6°C; calm. [M]
Tue 15 Jun	15	4.40pm. Rose Cottage 15 in 1:42:29 (6:50/km) @ AHR 119 (71%), MHR 129. Felt less than OK - legs sore. Very easy. Back on highway as trail too dark for my feeble headlight. RS 813. Cool, 8°C; calm. [L]
Wed 16 Jun	7	4.45pm. FireTrail7 in 38:16 (5:28/km) @ AHR 137 (82%), MHR 146. Frees. Felt OK. Splits: 5:44/16:12/16:20. Uphill bits not great. Had planned to do 300m repeats but legs not quite right. RS 749. Cool, 9°C; calm. [U]
Thu 17 Jun	nil	Rest. A switcheroo on the eighth day. This is the seventh day. Not feeling the greatest as I had worked for 10 hours and the weather was less than glorious.
Fri 18 Jun	5.4	4.20pm. Track, Calwell. 2k warm-up to track in 12:24. 12 x 100m with 100m slow walk full recoveries (1:20) - 21.7, 20.9, 20.2, 20.3, 19.1, 19.4, 18.9, 18.6, 19.1, 19.3, 19.0, 19.2. 200m in 41.0. Frees. Legs tight, especially the left hamstring. Track damp. 2k easy jog home in 14:01. Cold, 4°C; calm. [B]
Sat 19 Jun	11	9.44am. From the War Memorial with Ruth - Ainslie track, bush to Campbell Pk, Duntroon, Carillon, Anzac Pde (same as last week). 1:13:15 (6:40/km) @ AHR 122 (73%), MHR 134. Felt OK. Legs appreciated the pace. Left hamstring / glute not great. Coffee at the Terrace with Ruth & Andy. RS 812. Cold, 5°C; windy. [L]
Sun 20 Jun	8.6	Race: Canada Day 5k. 23:31 (4:42/km) @ AHR 155 (93%), MHR 159. Frees. Felt OK (stride not great). Died on hills (not that big!) and the 4th k. Splits: 4:16, 4:51, 4:26, 5:16, 4:42. AHR, MHRs: 150, 156 / 157, 159 / 156, 158 / 157, 159 / 156, 159. 2k warm-up with Karen J + 1.6 incl 3 x strides. RS 729. Sunny, 7°C; calm. [B]
Week 25	65k - A slow 5k race on a beautiful day. Weight 74.0kg.
Mon 21 Jun	13.5	4.33pm. Speedygeese. Early 6.6k with Geoff via Lennox Gdns to Kings Ave Bridge in 38:54 (5:54/km) @ AHR 126 (75%), MHR 133. Group session East Rose Gardens at easy pace, 6.9k in 46:20 (6:43/km) @ AHR 118 (71%), MHR 129. Frees. Felt OK but left hamstring not happy. RS 770. Cool, 7°C; calm. [L]
Tue 22 Jun	12.1	6.40pm. With Jen on trail around home to Calwell Hill, down to track, 3 laps, past Calwell shops, up Rose Cottage trail for a bit, down highway to home. 1:17:48 (6:26/km) @ AHR 126 (75%), MHR 137. Asics. Easy enough that tomorrow should be fine. Felt OK, although hammy niggle still there. RS 810. Cool, 6°C; calm. [L]
Wed 23 Jun	5.5	7.05pm. Hill repeats. 2k warm-up. 8 x 170m gradual hill, walk back full recoveries (2:15). Nice surface. 44, 43, 42, 42, 41, 41, 42, 42. Frees. Felt OK. Hamstring didn't complain. An effort where I could have run further or more reps, as advised by Pete Magill. MHR 147, recovering to 100. 1k warm-down. Cool, 6°C; calm. [B]
Thu 24 Jun	12	4.45pm. Left at Lawrence Wackett, Tharwa Drive, out/back on trail, turning at Christmas St. 1:17:41 (6:28/km) @ AHR 128 (77%), MHR 142. Tired legs. Ran under an almost full moon. RS 829. Cool, 9°C; calm. [M]
Fri 25 Jun	6.6	3.30pm. Slow jog from Town Centre to home via Calwell Hill in 45:17 (6:52/km). No HR data. Asics. Some walking. Not comfortable. Left hamstring and both achilles niggly. Cool, 10°C; light rain. [L]
Sat 26 Jun	10	1pm. Race: CCC Symonston 9k - 36th in 50:09 (5:34/km) @ AHR 143 (86%), MHR 156. Frees. Felt OK/good. A very tough course (big hills) on grass and dirt. First lap at hard tempo effort, second lap as a warm-down. Ran with Jim, David & HWH first lap; not far behind Burkie & Michelle. Lap splits: 22:55 (5:06/km) @ 150, 156 - 27:14 (6:03/km) @ 138, 151. Hamstring OK. 1k warm-up. RS 764 (first lap). Cool, 6°C; windy. [B]
Sun 27 Jun	11.8 4	9.28am. Vets' Mt Ainslie handicap as a steady run. 9.3k in 55:46 (6:00/km) @ AHR 135 (81%), MHR 146. Frees. Felt OK, although left hamstring/glute not happy. 500m warm-up with Ruth & CJ. 2k warm-down with Geoff, Jen & Ruth. RS 809. Coffee after with the Geese at Carlo's. Cold, 3°C; breezy. [U] 3.53pm. After Fadden Pines Schools' Cross Country. Easy run with young Rebecca, Geoff & Karen in 25:28 (6:22/km) @ AHR 118 (71%), MHR 135. Frees. Felt good. Cool, 6°C; calm. [L]
Week 26	75k - Think I'm headed in the right direction. Weight 74.0kg.
Mon 28 Jun	10	4.31pm. Speedygeese. Early 8k with Geoff, Craig & Jen to Kingston in 47:37 (5:57/km) @ AHR 132 (79%), MHR 142. Frees. Felt OK. Group warm-up + 100m in carpark - 2k in 12:51. RS 786. Cold, -1°C; windy. [M]
Tue 29 Jun	8	1.15pm. 3k to Calwell Track via eastern trail in 18:01 @ AHR 125. Track being mowed, so 3k back to western trail via St Francis of Assisi in 18:29 @ AHR 130. 12 x 12 second Brad Hudson hill sprints, full recovery. Frees. Form felt good, and the hills were OK (slowing near top last 2). 2k home. Cold, sunny, 4°C; windy. [B]
Wed 30 Jun	11.9	12.34pm. Out/back Fire Trail (to Christmas St, then out/back, turning at far high point). 1:10:54 (5:57/km) @ AHR 136 (81%), MHR 148. Frees. A course from the '90s. Very undulating! Started with good form. Fell apart after 5k and seriously considered stopping. Jogged to recover. Lacking mechanical strength on hills to keep pace up. Splits (AHR) - 35:08 (136), 35:44 (137). Usually a negative split course. RS 810. Cold, 3°C; windy. [U]
Thu 1 Jul	nil	Flew to Brisbane with Andy and Ruth; rental car to Gold Coast. Race expo in the afternoon.
Fri 2 Jul	5	9.45am. Easy jog with Ruth & Andy north along The Spit to Mirage Resort and back. 33:27 (6:41/km) @ AHR 119 (71%), MHR 125. Felt OK. Left hamstring niggly, but not too bad. RS 796. Warm, 13°C; sunny. [L]
Sat 3 Jul	11	7.21am. Race: Gold Coast 10k. 790th in net 49:26 (4:57/km) @ AHR 147 (88%), MHR 152. Brooks Racer ST. Splits: 4:46, 4:43, 4:53, 4:57, 5:04 (24:23) 4:58, 5:00, 5:03, 5:04, 4:58 (25:03). AHR, MHRs: 141, 147 / 145, 149 / 148, 150 / 148, 150 / 148, 150 / 148, 150 / 148, 150 / 148, 150 / 148, 150 / 149, 152. Bad race. Felt OK, but slow. 1k warm-up jog with Andy & Ruth during 3k walk to start. RS 727. Warm, 14°C; breezy. [B]
Sun 4 Jul	8	7.35am. While watching the Gold Coast Marathon. South from the Seacrest to Broadbeach on the footpath. Quite a few stops, which kept AHR low. On way back, race leaders passed me near Cavill Ave (the winner, James Kariuki, ran 2:13:51). 42:22 (5:18/km) @ AHR 131 (78%), MHR 143. Felt OK. Mild, 11°C; sunny. [M]
Week 27	54k - Bad race (half mara pace). Jojo out of sight. Weight 75.5kg.
Mon 5 Jul	15	8.05am. With Andy, Ruth & Heidi north on The Spit to pier and breakwater. Much of the run was on a lovely undulating gravel/sand path through dunes. 1:36:17 (6:25/km) @ AHR 123 (74%), MHR 141. Felt OK. Left hamstring pretty good. RS 790. Warm, 14°C; sunny, breezy. [L]
Tue 6 Jul	nil	Bush-walk with Andy, Ruth & Roger from Binna Burra in the Lamington National Park took most of the afternoon. It was misty and cold! Enjoyed Devonshire Tea afterwards in the café.
Wed 7 Jul	16	10.12am. From the Seacrest with Ruth & Andy south to Nobby's Beach and back. 1:42:03 (6:23/km) @ AHR 117 (70%), MHR 132. Felt OK, although hamstring niggly. Stops for water and a photo at Mermaid Beach. Saw a good movie that night at the Gold Coast Arts Centre - City Island. RS 746. Warm, 17°C; sunny. [L]
Thu 8 Jul	nil	Packing in the morning, then a day of shopping and coffee at Harbour Town before the drive to Brisbane Airport for the evening flight home. A fun holiday with friends, sadly over.
Fri 9 Jul	7.3	12 noon. From Telopea Park east near lake BG. 1.7k warm-up to Reconciliation Place. 5.6k clockwise around Central Basin then back to car in 30:37 (5:28/km) @ AHR 138 (83%), MHR 147. Asics. Felt like I was moving well enough and holding good form. Hamstring only slightly niggly. RS 754. Cool, 9°C; breezy. [U]
Sat 10 Jul	16	9.25am. Bush Capital 16k course with Jen & Ruth in 1:55:18 (7:12/km) @ AHR 124 (74%), MHR 144. Very easy. Felt OK, although left hamstring niggly. Walked the steeper hills. Got lost near Campbell Pk, so added distance at the end to make 16k. Coffee at the Terrace + Andy. RS 894. Cool, 7°C; calm. [L]
Sun 11 Jul	nil	Some serious cross-training pruning tall trees for a friend.
Week 28	54k - Holiday over :( Need to lose 3kg. Weight 77.0kg! 248km last 4 weeks.

Date	Kms	Comments
Mon 12 Jul	14	4.34pm. Speedygeese. Early 8k with Craig to Kingston in 46:24 (5:48/km) @ AHR 132 (79%), MHR 146. Frees. Felt OK/good. RS 766. Group warm-up. 15 x 99m hills (west side), walk back recovery (start every 2 mins). Held back slightly on these, but it was still a hard session. Cool, 6°C; breezy. [B]
Tue 13 Jul	nil	Rest day. Legs sore from yesterday. Tired from a long work day. Weather not the best - wet and cold.
Wed 14 Jul	8	6.08pm. From PH with Chris, Ruth & Andy. Central Basin clockwise. 54:50 (6:51/km) @ AHR 124 (74%), MHR 132. Asics & a heap of clothing. Felt bad. Legs still sore (hamstrings, shins). The worst conditions since last Cotter run - westerly gale. Pizza, wine & coffee at the Italian Club. RS 850. Cold, wet, 0°C; very windy. [L]
Thu 15 Jul	nil	Buggered after a long day at work.
Fri 16 Jul	nil	Same as yesterday, but 13 hours instead of 12.
Sat 17 Jul	13.8	9.11am. Bush Capital 16k course (less the first 2k) with Andy & Ruth in 1:36:10 (6:58/km) @ AHR 128 (77%), MHR 151. Very easy. Didn't get lost this time. Left hamstring niggly. Not fit - HR should be lower for this pace. Coffee at the Terrace + Michael, Steve, Liz, Kelley, Mick. RS 892. Cold, 3°C; sunny, calm. [M]
Sun 18 Jul	11.9	12.45pm. Out/back Fire Trail. 1:13:12 (6:09/km) @ AHR 144 (86%), MHR 154. Frees. Hard. Felt OK. This run confirmed my declining fitness - slower than 30 June with a much higher heart-rate. This is a seriously hard course! Splits (AHR) - 36:34 (143), 36:38 (145). RS 886. Cold, sunny, 7°C; windy. [U]
Week 29	48k - Bad week. Good things were the pizza and coffee. Weight 75.5kg.
Mon 19 Jul	nil	Tired. A 12 hour day at work.
Tue 20 Jul	nil	Same as Monday, but 'only' 11 hours.
Wed 21 Jul	10	6.05pm. From PH with Richard, Ruth & Jen - Rec place, Comm Bridge, swimming pool, Constitution, Anzac Pde, Kings Ave Bridge in 64:48 (6:29/km) @ AHR 123 (74%), MHR 142. Felt a bit rough first few ks, but improved. Easy run, but HR quite high for the pace (and flat terrain). RS 797. Cold, 3°C; calm. [L]
Thu 22 Jul	nil	Only worked 9 hours, but still tired. Hoping for a less busy week next week.
Fri 23 Jul	nil	Same as Tuesday.
Sat 24 Jul	5 11	10.45am. Intervals. Used a flat section of the Theodore trail (out/back from sub-station). 6 x 500m with 65 sec walking recoveries. Time/AHR: 2:32 (137) 2:32 (139) 2:29 (141) 2:24 (145) 2:25 (147) 2:20 (149). Old blue Frees. MHR 157! Felt OK. Chat to SS returning from his long run. Sunny, 7°C; calm. [U] 1.00pm. Race: CCC - Runners Shop 10k - 60th in 54:57 (5:30/km) @ AHR 146 (87%), MHR 155. Asics. Splits: 26:26 (147) 28:31 (146). Felt less than OK. Thankfully held back a tad early - 5:10 at 1k. Very unfit. Ran hard to stick with Susan and Suzie - who chatted all the way. RS 802. Sunny, 10°C; breezy. [B]
Sun 25 Jul	5	11am. Out/back towards Calwell shops. 33:44 (6:45/km) @ AHR 123 (74%), MHR 132. Very easy jogging. Legs - esp hamstrings - tight from yesterday's running. RS 830. Sunny, 8°C; calm. [L]
Week 30	31k - Bad week. Going backwards fast. Weight 75.5kg.
Mon 26 Jul	15	4.33pm. Speedygeese. Early 8k with Geoff, Craig & Miranda to Kingston in 47:30 (5:56/km) @ AHR 130 (78%), MHR 147. Frees. Felt OK. RS 772. Group warm-up. 15 x 99m hills (west side) - jogged these, up and down. Hamstrings slightly niggly. Short warm-down. 48:02 @ AHR 123, MHR 137. Cold, 4°C; calm. [L]
Tue 27 Jul	16	3.50pm. Rose Cottage 16, easy in 1:37:38 (6:06/km) @ AHR 129 (77%), MHR 140. Frees. Felt OK - hamstrings better. A more reasonable day at work - 9 hours. RS 787. Cool, 10°C; sunny. [M]
Wed 28 Jul	11.2	5.55pm. From PH with Chris & Ruth - Nat Gallery, Kings Ave, Anzac Pde, Glebe Park, Comm Bridge, Library in 1:15:41 (6:45/km) @ AHR 120 (72%), MHR 132. Felt OK, but not smooth. RS 811. Cool, 9°C; light rain. [L]
Thu 29 Jul	nil	Tired. An 11 hour day at work.
Fri 30 Jul	14	4.40pm. School 14, easy in 1:27:10 (6:14/km) @ AHR 129 (77%), MHR 140. Asics. Felt OK (good 2nd lap). Splits: 6:03 (117) 25:01 (126) 24:33 (132) 25:11 (130) 6:22 (133). RS 803. Cool, 10°C; overcast. [M]
Sat 31 Jul	16	9.32am. Race: Bush Capital 16k - 68th in 1:39:27 (6:13/km) @ AHR 137 (82%), MHR 150. Asics. Felt OK. Slow start, then a steady upper aerobic effort. Walked the hills. 10k split in 64:22 (just past the big hill). High HR for pace, but I guess yesterday afternoon's run contributed to that. RS 851. Variable, 8°C; windy. [U]
Sun 1 Aug	12	10.33am. Rose Cottage 12 in 1:22:39 (6:53/km) @ AHR 123 (74%), MHR 137. Frees. Tired. Jog/walked second half to keep HR down. Splits: 38:50 (130), 43:49 (117). RS 847. Cold, 5°C; very windy. [L]
Week 31	84k - An OK week considering work is still a right pain. Weight 75.5kg.
Mon 2 Aug	15.5	4.35pm. Speedygeese. Early 8k with Geoff, Craig & Ruth to Kingston in 49:52 (6:14/km) @ AHR 132 (79%), MHR 153. Frees. Tired. HR high, but wearing tracksuit. RS 823. Group warm-up. 15 x 99m hills (west side) - jogged these. Shins niggly. Group warm-down. 55:14 @ AHR 124, MHR 138. Cold, 4°C; very windy. [M]
Tue 3 Aug	nil	An 11.5 hour day at work. Very tired afterwards, so no running.
Wed 4 Aug	nil	Worked 11 hours. Tired.
Thu 5 Aug	12	4.50pm. Rose Cottage 12 in 1:06:48 (5:34/km) @ AHR 138 (83%), MHR 147. Frees. Felt OK. An hour's break between work and the run. A 9 hour work day, but 8+ hours of sleep last night. Lacking mechanical strength and spring. Splits: 16:00 (134) 17:39 (142) 16:01 (136) 17:08 (139). RS 768. Cold, 3°C; breezy. [U]
Fri 6 Aug	10	4.55pm. Pines 10k in 58:38 (5:52/km) @ AHR 131 (78%), MHR 144. Asics. Felt OK. Splits 29:11, 29:27. Not fit. Need to build up mileage. Sub-75 at City to Surf won't be easy. RS 768. Cold, 6°C; breezy. [M]
Sat 7 Aug	nil	Rest day. Drive to Sydney with Jennifer and Katherine. Dinner with Ruth, Dave, CJ, Steve - Pizza place in Darlinghurst.
Sun 8 Aug	14	8.30am. Race: 27th City to Surf 14k. 9,565th in 72:04. (5:09/km) @ AHR 148 (89%), MHR 157. Brooks Racer ST. Felt good/OK. Splits: 3k 14:32, 5k 25:26, 7k 37:44, 10k 53:04. Happy. Well paced. Under 75, so stay in A-group. Crowded! 5 mins slower than last year at same HR. RS 762. Mild, 9 - 10°C; breezy, sunny. [B]
Week 32	51k - Happy City to Surf & weekend. Weight 76.5kg. 214km last 4 weeks.

Date	Kms	Comments
Mon 9 Aug	10	4.34pm. Speedygeese. Early 8k to Kingston in 47:46 (5:58/km) @ AHR 127 (76%), MHR 140. Asics. Started with Geoff, Rachelle & Jen, but legs too sore to run that fast - ran alone after 2k. Chat to Chris W riding home to Barton on bike. 2k group warm-up around PH. RS 758. Cool, 8°C; calm. [L]
Tue 10 Aug	nil	Rest day. Getting blood test for iron tomorrow.
Wed 11 Aug	7	5.51pm. PH with Chris & Ruth - Umpteen laps of the underground carpark. 45:54 (6:33/km) @ AHR 119 (71%), MHR 133. Felt OK. Better than battling the elements. RS 780. Outside: Freezing, -1°C; wet, windy. [L]
Thu 12 Aug	nil	Tired. Worked 11 hours.
Fri 13 Aug	10	5.10pm. Pines 10k in 56:52 (5:41/km) @ AHR 134 (80%), MHR 142. Asics. Felt OK. Splits 27:40, 29:12. Steady run after a 10-hour work day. No injury niggles. RS 762. Cold, 7°C; calm. [M]
Sat 14 Aug	nil	1.30pm. Flying Qantas to Melbourne (Dash-8) with Ruth. Dinner with Ruth & Liz - Italian on Russell/Bourke Sts.
Sun 15 Aug	15.3	Four laps in total of 'The Tan' watching Liz run 100k in 9hrs 47mins! Waited until she'd slowed from sub-21 min laps (3.827k) to 22-4 mins after 60k. Felt good/OK. She was walking 3/4 of Anderson St, so running pace I guess from 4:50 to 5:30/km. No HR data. Mixed bag of weather, from sunny to heavy rain. 11-15°C. [M]
Week 33	42k - Training on hold, but a great weekend in Melbourne. Weight 74.5kg.
Mon 16 Aug	11	5.02pm. Speedygeese. Early 3.5k solo laps around underground carpark in 22:00 (6:17/km) @ AHR 116 (69%), MHR 126. Asics. Group warm-up. 30 mins of 'flagpoles' diagonal 3-person relays in a team with Ruth and Yelena. Ran easily. 54:20 @ AHR 117, MHR 132. 1.7k warm-down. Cold, 0°C; windy. [L]
Tue 17 Aug	nil	Only 9 1/2 hours on the railroad gang banging down those cross-ties, so time after to run. Didn't though. Tired.
Wed 18 Aug	8.8	5.53pm. PH with Chris & Ruth - Many laps + zig-zags of underground carpark. 55:42 (6:20/km) @ AHR 124 (74%), MHR 135. Felt OK. Chatted about the election. RS 785. Outside: Cold, 5°C; wet, windy. [L]
Thu 19 Aug	nil	Worked 11 hours. Yesterday was a 10-hour day. Not enjoying working this much!
Fri 20 Aug	nil	Tired. Worked 12 hours.
Sat 21 Aug	10	12.30pm. Pines 10k in 59:03 (5:54/km) @ AHR 137 (82%), MHR 151. Asics. Felt bad - sore throat, head-cold. Splits 29:09, 29:54. I think this run shows loss of fitness since last Friday. RS 809. Cold, 4°C; windy. [U]
Sun 22 Aug	12	1.03pm. Rose Cottage 12 in 1:23:59 (7:00/km) @ AHR 123 (74%), MHR 140. Asics. Felt bad. Definitely sick. Lots of walking as the HR was high even when jogging. RS 861. Cold, 8°C; windy. [L]
Week 34	42k - Bad week, finished off with a cold. Weight 75.0kg.
Mon 23 Aug	nil	Sick. Major head cold.
Tue 24 Aug	nil	Sick. No better than yesterday.
Wed 25 Aug	nil	Sick. Have been prescribed antibiotics for an ear infection.
Thu 26 Aug	nil	Sick. Not a great day. In bed until mid-afternoon with a headache.
Fri 27 Aug	nil	Sick. Had a better night's sleep - 9 hours with just one coughing episode waking me up. Feel about 75% healthy. Left ear still half blocked. No headache :) Will try some easy running on the weekend.
Sat 28 Aug	4	3pm. Somewhat sick (left ear). Coffee with Liz & Ruth - War Memorial. Beautiful day. Snow on far mountains. Intervals. Same session as 24 July - higher HRs. 6 x 500m with 63 sec walk recoveries. Time/AHR: 2:28 (142) 2:28 (146) 2:26 (149) 2:26 (150) 2:26 (151) 2:18 (153). Frees. MHR 162! Felt OK. Sunny, 9°C; calm. [U]
Sun 29 Aug	7.5	1.40pm. Somewhat sick (left ear). Intervals on yesterday's course. Jog warm-up 20 mins around East Mt Tug. 8 x 500m with 60 sec walk recoveries. Time/AHR: 2:26 (141) 2:24 (150) 2:23 (152) 2:25 (153) 2:24 (153) 2:26 (152) 2:25 (153) 2:25 (154). Frees. MHR 160. Felt OK. 600m warm-down. Sunny, 10°C; breezy. [U]
Week 35	11k - Good to be back running in nice weather at week's end. Weight 74.0kg.
Mon 30 Aug	10.8	5.04pm. Speedygeese. Somewhat sick (left ear). Early 4k warm-up with Ruth to Kings Ave Bridge in 25:51 (6:28/km) @ AHR 129 (77%), MHR 137. Asics. Group warm-up then 30min continuous 'triangle' flagpole relay with Yelena & Chris; steady pace. 44:40 @ AHR 130, MHR 153. Felt OK. RS 834. Cool, 7°C; calm. [M]
Tue 31 Aug	nil	Somewhat sick (left ear). Have a new course of antibiotics for the next 5 days. Worked 10 hours. Tired.
Wed 1 Sep	11	5.52pm. Somewhat sick (left ear blocked). PH with Chris, Ruth & Andy. Rec Place, Kings Ave, Anzac Pde, Constitution, Floriade, Comm Bridge, Rec Place. 1:12:18 (6:34/km) @ AHR 127 (76%), MHR 139. Asics. Easy - felt OK. Enjoyable run with my mates. High RS number shows poor fitness. RS 835. Mild, 11°C; calm. [L]
Thu 2 Sep	6.5	5.10pm. Somewhat sick (left ear). Intervals - same as last Sunday. 2k warm-up on trail. 8 x 500m with 59 sec walk recoveries. Time/AHR: 2:26 (140) 2:22 (144) 2:21 (147) 2:19 (147) 2:19 (148) 2:19 (150) 2:20 (151) 2:17 (151). Frees. MHR 159. Felt OK. A little faster and at lower HRs. 500m warm-down. Mild, 14°C; calm. [U]
Fri 3 Sep
Sat 4 Sep
Sun 5 Sep
Week 36	-

Date	Kms	Comments
Mon 6 Sep	??	Speedygeese run starting with an early warm-up at 4.30pm. Speedygeese run starting with an early warm-up at 4.30pm.
Tue 7 Sep
Wed 8 Sep
Thu 9 Sep
Fri 10 Sep
Sat 11 Sep
Sun 12 Sep
Week 37	-
Mon 13 Sep
Tue 14 Sep
Wed 15 Sep
Thu 16 Sep
Fri 17 Sep
Sat 18 Sep
Sun 19 Sep
Week 38	-
Mon 20 Sep
Tue 21 Sep
Wed 22 Sep
Thu 23 Sep
Fri 24 Sep
Sat 25 Sep
Sun 26 Sep
Week 39	-
Mon 27 Sep
Tue 28 Sep
Wed 29 Sep
Thu 30 Sep
Fri 1 Oct
Sat 2 Oct
Sun 3 Oct
Week 40	-

Date	Kms	Comments
Mon 4 Oct	??	Speedygeese run starting with an early warm-up at 4.30pm. Speedygeese run starting with an early warm-up at 4.30pm.
Tue 5 Oct
Wed 6 Oct
Thu 7 Oct
Fri 8 Oct
Sat 9 Oct
Sun 10 Oct		Race: Melbourne Half Marathon.
Week 41	-
Mon 11 Oct
Tue 12 Oct
Wed 13 Oct
Thu 14 Oct
Fri 15 Oct
Sat 16 Oct
Sun 17 Oct
Week 42	-
Mon 18 Oct
Tue 19 Oct
Wed 20 Oct
Thu 21 Oct
Fri 22 Oct
Sat 23 Oct
Sun 24 Oct
Week 43	-
Mon 25 Oct
Tue 26 Oct
Wed 27 Oct
Thu 28 Oct
Fri 29 Oct
Sat 30 Oct
Sun 31 Oct
Week 44	-

Wombat's Blog - 2010