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 24:33ish (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
Fri 12 Mar
Sat 13 Mar
Sun 14 Mar
Week 11	-
Mon 15 Mar
Tue 16 Mar
Wed 17 Mar
Thu 18 Mar
Fri 19 Mar
Sat 20 Mar
Sun 21 Mar
Week 12	-

Wombat's Blog - 2010