Ewen's Running Diary - 2010

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

This page is my running diary for 2010. Clickinging 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 2010 - Run 3000 metres on the track in 11:49.

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


DateKms 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.


DateKms 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.


DateKms 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 Cafe, 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.


DateKms 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 46:34 (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.


DateKms 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 cafe) 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 59:38 (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.


DateKms 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.


DateKms 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 cafe.
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.


DateKms 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.


DateKms 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
10 5.20pm. Pines 10k in 59:45 (5:59/km) @ AHR 129 (77%), MHR 146. Asics. Felt OK but weary - ran after a 10-hour work day. Ear slightly better. Splits 29:34 (125), 30:11 (134). RS 771. Cool, 8°C; calm. [M]
Sat
4 Sep
14.4 9.42am. From the War Memorial with Andy, Ruth, Jen & Margaret. Anzac Pde, Comm Bridge, Wetlands, short-cut through Duntroon. 1:36:55 (6:44/km) @ AHR 127 (76%), MHR 143. Felt OK for 12k then hit the wall. Good company; bad weather. Only saw 6 other runners! Coffee at the Terrace. RS 855. Cold, 11°C; wet. [L]
Sun
5 Sep
12 2.10pm. Rose Cottage 12 in 1:18:35 (6:33/km) @ AHR 127 (76%), MHR 136. Felt OK for 5k, then bad - no energy. Splits: 39:40 (127), 38:55 (127). RS 832. Cold, 6°C; windy. [L]
Week 36 64k - An OK week ends a terrible month. Weight 74.5kg. 159km last 4 weeks.


DateKms Comments
Mon
6 Sep
10 4.30pm. Speedygeese. Early 8.2k warm-up with Geoff, Craig & Katherine to YMCA Yacht Club jetty in 46:31 (5:40/km) - No HR data (flat battery). Asics. Felt OK. Group warm-up around PH. Cold, 3°C; windy. [M]
Tue
7 Sep
nil Strange pain underneath medial side of left heel. Gradually came on during the day.
Wed
8 Sep
12 5.53pm. From PH with Chris, Ruth & Jen. Rec Place, Kings Ave, Anzac Pde, War Memorial (stopped at new Nashos memorial), Floriade, Comm Bridge, Rec Place. 1:15:23 (6:17/km) @ AHR 125 (75%), MHR 140. Asics. Easy - Jen not feeling well. Foot OK; niggle left hamstring/glute (piriformis?). RS 785. Cold, 5°C; calm. [L]
Thu
9 Sep
nil Worked 10 1/2 hours but wasn't overly tired (maybe the Thyroxine is kicking in). Decided not to run because of (mild) pain in the left arch. I seem to be more injury prone when I'm not running much!
Fri
10 Sep
8 5.15pm. Intervals - same as last Thursday but 6 instead of 8. 2.5k warm-up on trail. 6 x 500m with 58 sec walk recoveries. Time/AHR: 2:31 (139) 2:29 (139) 2:27 (141) 2:27 (143) 2:25 (144) 2:25 (144). Frees. MHR 152. Felt OK but tired - worked 10 hours. Slower but lower HRs. 2.5k warm-down. Bleak, 4°C; calm. [U]
Sat
11 Sep
10 12.05pm. Rose Cottage 10 in 68:12 (6:49/km) @ AHR 126 (75%), MHR 140. Felt bad. One of the worst slow jogs I've ever had. Either my cold virus is back or I have a new one. RS 859. Mild, 12°C; sunny. [L]
Sun
12 Sep
nil Think I'm sick again. Decided it would be sensible not to race the Canberra Times Fun Run. Watched and filmed it instead. A beautiful day for it. Coffee afterwards with a few of my mates at Floriade.
Week 37 40k - Bad week. Haven't fully shaken a cold virus. Weight 75.0kg.
Mon
13 Sep
5 5.14pm. Used my 500m interval loop to run 10 laps in 29:14 (5:51/km) @ AHR 139 (83%), MHR 145. Frees. A sick test. I'm sick. High HR for a short flat run. Ear 90% good, but a 90% chest cold. Sore spot under left big toe. Splits: 5:59 (128) 5:53 (139) 5:48 (143) 5:46 (143) 5:48 (144). RS 813. Cool, 9°C; breezy. [U]
Tue
14 Sep
nil Sick. Off work. Same as August 26, maybe worse.
Wed
15 Sep
nil Sick. Bad day. Managed to get in to see the doc - he said it was a viral thing. Can't keep food down.
Thu
16 Sep
nil Sick. First food since Monday - tomato soup and bread.
Fri
17 Sep
nil Sick. Not a great day. First half in bed - mainly the headache and overall feeling of weakness. Able to watch TV later - baseball - the Twins beat the White Sox 8-5. Won't be back at work Monday if I don't improve.
Sat
18 Sep
nil Sick. Horrible night again - slept 3 hours, then the sore head problem. OK from 11am (coffee with Ruth & Liz). Couldn't have worked. Short walk (2k?) via the east trail to the shop and back late afternoon.
Sun
19 Sep
nil Sick. Similar day to yesterday, although slept maybe 5 hours. Didn't get out of the house.
Week 38 5k - Bad week. Weight 73.5kg.
Mon
20 Sep
nil Sick. Bad night - slept 3 to 4 hours, then the head pain. Started feeling better after lunch. Saw the doctor again at 3pm. Felt much better in the afternoon (no head pain). Off work again tomorrow.
Tue
21 Sep
nil Sick. At last, had a better night's sleep - about 7 hours in total. Must be over the worst of it. Still too crook to run, but hopefully work tomorrow won't be too bad.
Wed
22 Sep
nil Somewhat sick. Again, slept reasonably well. Back at work and survived OK. Not 100% better. Legs feel OK though. Won't run until I'm sure that my body is ready to - last thing I need is a relapse.
Thu
23 Sep
nil Rest day. I've decided to extend a break from running due to sickness into a voluntary break — an "end-of-season" break. I want to start running again with fresh legs and mind. A clean sheet of paper.
Fri
24 Sep
nil Rest day. Worked 11 hours. I just want to note (for myself) that the viral illness I had was one of the worst things (for pain) that I've experienced. Perhaps second only to my "big" motorcycle accident where I was hospitalised and had two skin grafts. I was on Pethidine for the pain.
Sat
25 Sep
nil Rest day. Coffee 11am with Jen & Ruth at Yarralumla Nursery after their run. Heidi's 40th b'day party in arvo at All Bar Nun incl watching the 'Pies v Saints 68-all draw. Bit of a sore throat - not fully recovered.
Sun
26 Sep
nil Rest day. Lovely day again, but resisted the urge to run. Walked to and from the shop. Sore throat OK. Legs feel fine with no injury niggles. Will run tomorrow.
Week 39 0k - Enjoyed the week off, but looking forward to running again. Weight 74.5kg.
Mon
27 Sep
5 4.37pm. Speedygeese. Early with Katherine, Ruth & Margaret to Kingston in 28:40 (5:44/km) @ AHR 145 (87%), MHR 158. Frees. Legs good. Energy level good. HR understandably high for pace, so poor cardio-vascular fitness. 5k far enough as it was more like tempo effort than a warm-up. RS 831. Mild, 10°C; breezy. [U]
Tue
28 Sep
nil Rest day. Worked 12 hours.
Wed
29 Sep
9.5 6.02pm. PH - Chris, Ruth, Jen & Richard. Gallery, Kings Ave, Anzac Pde, Constitution, Comm Bridge, Old PH garden. 64:40 (6:48/km) @ AHR 130 (78%), MHR 144. Frees. Very easy. RS 885. Cold, 5°C; calm. [M]
Thu
30 Sep
nil Rest day. Worked 11 hours.
Fri
1 Oct
nil Rest day. Worked 10 hours.
Sat
2 Oct
6 4.40pm. Intervals. 3k warm-up @ AHR 134 (high). 6 x 500m with 58 sec walk recoveries. Time/AHR: 2:32 (148) 2:30 (150) 2:28 (151) 2:27 (153) 2:25 (154) 2:21 (154). Asics. MHR 164 (pushed hard the last 100m of the last repeat). Higher HRs than 10 Sept but not too bad really. No injury niggles. Managed to match aerobic fitness and leg strength fairly well (both ordinary - a '3' on the Lexington Line). Mild, 12°C; overcast. [U]
Sun
3 Oct
10 5.20pm. School 10 in 60:34 (6:03/km) @ AHR 143 (86%), MHR 156. Asics. Even slow runs are hard when not fit. Legs OK, heart & lungs struggling. Splits: 30:18 (139) 30:16 (147). RS 866. Mild, 13°C; light rain. [U]
Week 40 30k - Happy to be back running. Weight 75.0kg. 75km last 4 weeks.


DateKms Comments
Mon
4 Oct
8 4.32pm. Speedygeese. Early 8k alone to Kingston (saw Jen and Katherine on way back). 48:49 (6:06/km) @ AHR 143 (86%), MHR 154. Frees. Felt OK, running easier than last Monday. RS 873. Mild, 14°C; sunny. [U]
Tue
5 Oct
nil Rest day. For a while I plan to repeat a schedule of 3 days running, one day rest/or drills & short hills, 4 days running, one day rest/or drills & short hills.
Wed
6 Oct
8.5 5.49pm. PH with Chris & Ruth. Out/back Comm Bridge and around Museum. 56:20 (6:38/km) @ AHR 128 (77%), MHR 138. Asics. Very easy. Many others enjoying a superb spring afternoon. RS 848. Mild, 18°C; calm. [M]
Thu
7 Oct
12 6.05pm. Rose Cottage 12, easy in 1:15:39 (6:18/km) @ AHR 131 (78%), MHR 145. Asics. Felt OK/good. The heart and lungs came to the party. Splits: 38:10/37:29. RS 826. Mild, 12°C; breezy. [M]
Fri
8 Oct
6 6.25pm. Track, Calwell. 3k warm-up to track in 18:09 @ AHR 123. Frees. 10 x 200m (80m walk across recoveries in 1:16) 51.4, 51.6, 49.5, 48.8, 47.9, 47.4, 46.5, 47.9, 47.8, 45.9. AHR 132, MHR 156. 1k warm-down home. Felt OK. Striding with what I imagined was good form, but they were slow. Mild, 13°C; breezy. [B]
Sat
9 Oct
10 6.15pm. School 10 in 58:39 (5:52/km) @ AHR 142 (85%), MHR 154. Asics. Let the legs choose the pace — this was it. Felt OK (just). Splits: 29:14 (139) 29:25 (145). RS 833. Mild, 15°C; calm. [U]
Sun
10 Oct
nil Rest day. BBQ for Jim van den Dungen's birthday.
Week 41 44k - Good week. The 200s were a wake-up call. Weight 74.5kg.
Mon
11 Oct
8 6.17pm. Tharwa Dr Bridge in 45:51 (5:44/km) @ AHR 140 (84%), MHR 155. Asics. Felt OK although left shin niggly. Pushed hard up last hill. Splits: 22:52 (135) 22:59 (144). RS 802. Mild, 12°C; breezy. [U]
Tue
12 Oct
12 6.40pm. Rose Cottage 12 in 1:14:57 (6:15/km) @ AHR 132 (79%), MHR 146. Felt OK. After a 10-hour work day. Shin fine. Slight left ITB niggle. Splits: 37:33 (131), 37:24 (133). RS 824. Mild, 17°C; calm. [M]
Wed
13 Oct
8 5.57pm. From PH with Chris & Ruth. Many easy laps of the underground carpark as it was raining. 51:55 (6:29/km) @ AHR 123 (74%), MHR 135. Asics. Felt OK/good. RS 798. Mild, 16°C; calm. [L]
Thu
14 Oct
nil Rest day. Not running wasn't easy. It was a beautiful afternoon.
Fri
15 Oct
nil Worked 11.5 hours. Tired.
Sat
16 Oct
10 5.35pm. School 10 in 58:48 (5:53/km) @ AHR 140 (84%), MHR 151. Asics. Felt OK, but didn't respond well to having two days' rest. Strong westerly. Splits: 29:19 (138) 29:29 (143). RS 823. Cold, 4°C; windy. [U]
Sun
17 Oct
7

7
12.40pm. FireTrail7 in 41:57 (6:00/km) @ AHR 143 (86%), MHR 152. Frees. Felt OK. Splits: 6:08/17:51/17:58. Heart and lungs not there. Can be 5:00/km this course for this HR. RS 857. Mild, 12°C; sunny. [U]
5.45pm. Johnson Dr 7k in 49:45 (7:06/km) @ AHR 125 (75%), MHR 133. RS 888. Cold, 9°C; windy. [L]
Week 42 52k - Not much progress this week. Weight 74.5kg.
Mon
18 Oct
11.5 4.33pm. Speedygeese. Early 7k with Geoff & Brett to Kingston in 42:31 (6:04/km) @ AHR 133 (80%), MHR 141. Frees. Felt OK. Group warm-up + laps of lower grass (4.5k). RS 808. Cool, 10°C; windy. [M]
Tue
19 Oct
7.5 5.10pm. FireTrail7 in 40:57 (5:51/km) @ AHR 138 (83%), MHR 147. Asics. Felt less than OK (tired). Splits: 6:03/17:40/17:14. Better than Sunday's run. 500m w/down. RS 807. Mild, 16°C; calm. [U]
Wed
20 Oct
13 6.02pm. PH with Chris, Richard, Jen & Ruth. Rec Place, Kings Ave, Boathouse, Russell, Mt Pleasant, War Memorial, Anzac Pde, Constitution, Comm Bridge. 1:22:15 (6:20/km) @ AHR 123 (74%), MHR 143. Asics. Felt OK/good. Easy; quite a few stops. Ruth did a CJ on the single-track. RS 778. Perfect, 15°C; calm. [L]
Thu
21 Oct
nil Rest day. Lucky — it was an 11-hour day at work and I was feeling pretty tired.
Fri
22 Oct
nil Worked 12 hours. Not happy missing a planned run.
Sat
23 Oct
13.5 8.40am. From the War Memorial with Ruth & Andy - Around Mt Ainslie clockwise, Campbell Park, Duntroon, Mt Pleasant. 1:39:12 (7:21/km) @ AHR 123 (74%), MHR 148. Felt good. Although hilly, very easy. Lots of walking. Coffee at the Terrace (incl Liz on the new scooter). RS 904. Mild, 14°C; overcast. [L]
Sun
24 Oct
11 8.05am. Stromlo XC course. Intervals. Geoff, Mick, Kelley & Elle. 2.5k warm-up in 15:40 @ AHR 132. Frees. 3 x 1000m on the 2k loop; 1k recoveries in 7:22, 8:13 and 7:19. Times: 4:34, 4:32, 4:34 - AHR, MHRs: 149, 156 / 154, 161 / 152, 160. Better than I expected. 2.5k warm-down in 15:44 @ AHR 136. Cool, 7°C; overcast. [B]
Week 43 56k - Better week. Good to run at Stromlo again. Weight 74.5kg.
Mon
25 Oct
12 4.34pm. Speedygeese. Early 8k with Geoff, Nadine, Ruth & Brett to Kingston in 47:54 (5:59/km) @ AHR 132 (79%), MHR 141. Asics. Felt OK (sore throat). Group warm-up + laps (4k). RS 790. Warm, 15°C; calm. [M]
Tue
26 Oct
10 6.25pm. Track, Calwell. 3.5k to track in 21:20 @ AHR 124. Frees. 10 laps of lane 6 (4,370m) in 24:03 (5:30/km) @ AHR 141 (84%), MHR 150. Splits: 12:05, 11:58. Felt OK. 2k jog home. RS 776. Mild, 15°C; breezy. [U]
Wed
27 Oct
10 6.07pm. From PH with Chris & Ruth. Rec Place, Kings Ave, Anzac Pde, Constitution, Comm Bridge. 60:58 (6:06/km) @ AHR 128 (77%), MHR 139. Asics. Felt OK/good. Quicker than usual. RS 780. Cool, 11°C; breezy. [M]
Thu
28 Oct
15 6.30pm. Rose Cottage 15 in 1:33:20 (6:13/km) @ AHR 130 (78%), MHR 141. Asics. Felt good for 12k, then OK. Rain has made the track rough in places. Splits: 46:53, 46:27. RS 809. Mild, 13°C; breezy. [M]
Fri
29 Oct
nil Rest day. Felt a little guilty about not doing a short run or some sprints — it was a beautiful evening.
Sat
30 Oct
15 8.49am. From the War Memorial with Ruth, Andy & Thea - right Ainslie track, bush to Campbell Pk, around Duntroon, Wetlands, Kings Ave, Carillon, Anzac Pde. 1:40:30 (6:42/km) @ AHR 125 (75%), MHR 141. Easy. Felt OK. Some foot niggles (need new shoes). Coffee after at the Terrace. RS 838. Warm, 19°C; fine. [L]
Sun
31 Oct
12 9.26am. Vets' O'Connor Ridge 8k H'cap - 52nd in 48:51 (6:06/km) @ AHR 140 (84%), MHR 150. Asics. Felt good to OK. Very hilly. Steady upper-aerobic. 4k warm-down in 26:06. RS 855. Overcast, 12°C; humid. [U]
Week 44 74k - Good week. Gradually getting there. Weight 75.0kg. 226km last 4 weeks.


DateKms Comments
Mon
1 Nov
nil Worked 12 hours. Tired.
Tue
2 Nov
8 6.15pm. Race: Spring Series - Boathouse 5k - 47th in 25:57 (5:11/km) @ AHR 149 (89%), MHR 153. Asics. Tempo effort. Felt OK, but tired (after another long work day). Splits: 12:45 (148), 13:12 (149). 1k warm-up (not enough), 2k warm-down with Ruth to the Carillon in 13:30 @ AHR 123. RS 773. Mild, 11°C; damp. [U]
Wed
3 Nov
13.6 5.55pm. From PH with Chris. Rec Place, Central Basin, War Memorial loop + lap of PH by myself. 1:22:48 (6:05/km) @ AHR 129 (77%), MHR 141. Asics. Felt OK. A beautiful afternoon. RS 785. Mild, 10°C; calm. [M]
Thu
4 Nov
6 4.10pm. Intervals. 2k warm-up. 6 x 500m with 57 sec walk recoveries. Time/AHR: 2:31 (140) 2:26 (142) 2:23 (147) 2:23 (148) 2:23 (150) 2:24 (151). Frees. MHR 157. Felt OK. Better than 2 October (lower HRs), but fast-twitch muscles still weak. Need hill repeats and 150s/200s. 1k warm-down. Cool, 9°C; breezy. [U]
Fri
5 Nov
12 6.35pm. Rose Cottage 12 in 1:16:56 (6:25/km) @ AHR 127 (76%), MHR 139. Felt OK. Splits: 39:10 (126), 37:46 (128). BOM, get your act together — it's November for crying out loud! RS 814. Cold, 6°C; windy. [L]
Sat
6 Nov
15 8.47am. From the War Memorial with Ruth & Andy - track left of Ainslie/Majura to Watson, Federal Hwy 'track', grass of Northbourne, Haig Park, Limestone. 1:38:06 (6:32/km) @ AHR 127 (76%), MHR 138. Felt OK. A guess that turned out to be a good loop. Coffee at the Terrace + Liz. RS 831. Cool, 10°C; overcast. [L]
Sun
7 Nov
10.4 12.03pm. Track, Calwell. 5k to track in 30:42 @ AHR 126. Strides (4 x 100m). 10 x 200m with 130m walk back full recoveries (1:57) - 48.1, 47.6, 48.2, 47.3, 46.5, 46.9, 45.4, 45.9, 45.8, 45.3. Frees. Ran with middle-distance form (didn't sprint). Weak fast-twitch (need sub-40s). 3k jog home. Fine, 15°C; breezy. [B]
Week 45 65k - Good to find some obvious weaknesses. Weight 75.0kg.
Mon
8 Nov
15 4.32pm. Speedygeese. 8k with Geoff to Kingston in 48:04 (6:00/km) @ AHR 131 (78%), MHR 141. Frees. 10 laps car park then loops west side (easy). 44:57 @ AHR 127. Felt OK. RS 787. Stormy, 16°C; humid. [M]
Tue
9 Nov
11 6.15pm. Race: Spring Series - Weston Park 5k CC - 50th in 26:43 (5:21/km) @ AHR 151 (90%), MHR 157. Frees. A bit below race effort. Hard course - cross country, long grass. Splits: 13:21 (153), 13:23 (148). 2k warm-up; 4k warm-down with Ruth, Jen, Maria & Geoff towards GG's. RS 807. Warm, 21°C; sneezy. [U]
Wed
10 Nov
8 6.01pm. From PH with Chris, Ruth & Jen. Central Basin anti-clockwise. Chris borrowed my old Brooks Tri shoes. Saw JS. 52:23 (6:33/km) @ AHR 122 (73%), MHR 136. Asics. Felt OK. RS 799. Humid, 19°C; calm. [L]
Thu
11 Nov
15 6.53pm. Rose Cottage 15 in 1:31:12 (6:05/km) @ AHR 132 (79%), MHR 144. Frees. Felt OK/good. After a 10-hour work day. Long grass a snake hazard. Splits: 45:05, 46:07. RS 803. Warm, 23°C; calm. [M]
Fri
12 Nov
6 7.05pm. Track, Calwell. 4k warm-up to track in 26:02 (didn't feel great). 4 x strides. 10 x 100m, slow walk back full recoveries: 20.8, 20.6, 20.5, 20.2, 20.2, 19.8, 19.9, 20.4, 19.7, 19.5. Frees. I needed to sprint to run these times. Would like to run 18-19s with middle-distance form. Slow jog home. Warm, 24°C; calm. [B]
Sat
13 Nov
15 8.46am. From the War Memorial with Ruth, CJ & Andy - right Ainslie track, bush to Campbell Pk, around Duntroon, Wetlands, Kings Ave, Carillon, Anzac Pde. 1:40:11 (6:41/km) @ AHR 131 (78%), MHR 142. Slow; not easy. Did a 'CJ' on dirt at Kings Ave Bridge. Coffee at the Terrace + Kelley & Mick. RS 875. Warm, 24°C; windy. [M]
Sun
14 Nov
12 5.36pm. Rose Cottage 12 in 1:19:15 (6:36/km) @ AHR 130 (78%), MHR 140. Felt less than OK. Soaking rain. Track very muddy. Glasses fogged up. Splits: 39:33 (131), 39:42 (130). RS 858. Mild, 19°C; wet. [M]
Week 46 82k - Another week of learning. Weight 74.5kg.
Mon
15 Nov
nil A 13-hour day at work. Was going to do a short run in the evening (6 to 8k), but could feel a slight left hamstring niggle (I think from a sudden movement at work), so thought better of it.
Tue
16 Nov
9 6.15pm. Race: Spring Series - Barrenjoey Dr 5k - 51st in 25:16 (5:03/km) @ AHR 149 (89%), MHR 159. Frees. Hard tempo effort. Felt OK. A slower course than the Boathouse, but quicker than last week. 1k warm-up (not enough), 3k warm-down with Ruth & Jen @ AHR 118. RS 753. Cool, 11°C; breezy. [U]
Wed
17 Nov
12 5.54pm. From PH with Chris & Ruth. Central Basin, Kings Ave, Anzac Pde, Comm Bridge + lap of PH. 1:20:47 (6:44/km) @ AHR 119 (71%), MHR 130. Felt OK/good. Very easy. RS 801. Mild, 15°C; breezy. [L]
Thu
18 Nov
10 8.15pm. Race: Vets' 5000m. 8th in 23:54.55 (4:47/km) @ AHR 154 (92%), MHR 161. Frees. Felt OK. Splits: 4:32, 4:40, 4:52 (14:04), 4:59, 4:51. AHR, MHRs: 145, 155 / 154, 155 / 156, 158 / 157, 158 / 156, 161. Slow. 2 laps behind Geoff then gradually dropped back and ran solo. 4k warm-up (most with Geoff outside) + strides, 1k warm-down. Similar HRs to 14 Jan. A fair way off being fully fit. RS 736. Mild, 14°C; calm. [B]
Fri
19 Nov
7

8
4.30am. Johnson Dr 7k in 45:27 (6:30/km) @ AHR 127 (76%), MHR 139. Easy. RS 825. Cool, 9°C. [L]
7.25pm. Tharwa Dr Bridge in 52:24 (6:33/km) @ AHR 122 (73%), MHR 132. Felt OK. Easy jogging. I'm an afternoon runner — lower HR, same course as this morning + 1k in the middle. RS 799. Cool, 10°C; breezy. [L]
Sat
20 Nov
15 7.50am. From the War Memorial with Ruth & Andy - Mt Ainslie anti-clockwise to saddle, single track under powerlines north, turn at high point about 8k. 1:47:06 (7:08/km) @ AHR 118 (71%), MHR 133. Felt OK. Very easy (some walking). Coffee at the Terrace + CJ. RS 843. Mild, 12°C; sunny. [L]
Sun
21 Nov
13

7
8.10am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 30:12 @ AHR 125. Frees. 3 x 1000m on the 1k loop; 1k recoveries in 7:46 and 8:54. Times: 5:12, 5:05, 4:55 - AHR, MHRs: 137, 146 / 142, 150 / 144, 153. A Steve Magness moderate session. 3k warm-down in 19:09 @ AHR 137. Mild, 17°C; sunny. [M]
7.10pm. Johnson Dr 7k in 47:12 (6:45/km) @ AHR 118 (71%), MHR 127. RS 796. Mild, 18°C; breezy. [L]
Week 47 81k - An OK week, but the 5000 was slow. Weight 74.5kg.
Mon
22 Nov
12 5.00pm. Speedygeese. 3k with Geoff in 18:52 @ AHR 120. Group warm-up + session (5 x '800' loops east gardens) easy. 9k in 61:20 (6:49/km) @ AHR 119 (71%), MHR 136. Frees. Tired. RS 811. Warm, 20°C; calm. [L]
Tue
23 Nov
9 6.15pm. Race: Spring Series - Black Mt Peninsula 5k - 44th in 25:33 (5:07/km) @ AHR 149 (89%), MHR 155. Frees. Tempo effort. Felt OK. Splits: 8:28 (144) 8:32 (151) 8:33 (152). Last run with the ACT CCC. 1k warm-up in 7:12, 3k warm-down with Ruth & Geoff in 21:45 @ AHR 114. RS 761. Warm, 22°C; calm. [U]
Wed
24 Nov
nil Worked 12 hours+. I'm really disappointed I didn't run today. It's light enough at 7.30pm for something. A contributing factor to not running was a left hamstring niggle; I think (hope) it's just a strain.
Thu
25 Nov
15 7.15pm. Rose Cottage 15 in 1:36:13 (6:25/km) @ AHR 123 (74%), MHR 135. Asics. Felt OK/good. Thankfully the hamstring was fine. Easy, keeping the HR low. Dark last 4k. RS 789. Warm, 22°C; calm. [L]
Fri
26 Nov
12 7.10pm. Track, Calwell. 2k warm-up to track in 12:44. Easy 20 laps of lane 6 (8,740m) in 54:25 (6:14/km) @ AHR 126 (75%), MHR 132. Frees. 5-lap splits and AHR: 13:34 (123) 13:44 (125) 13:36 (126) 13:31 (128). Didn't feel great warming up, but improved to OK. 1.3k warm-down. RS 784. Warm, 22°C; calm. [L]
Sat
27 Nov
16 7.46am. War Memorial with Ruth, Jen, CJ & Andy - right Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Anzac Pde. 1:45:37 (6:36/km) @ AHR 123 (74%), MHR 135. Felt better than expected. Tired last 3k. CJ almost did a 'CJ'! Coffee at Campbell Shops + Liz. RS 812. Warm, 19°C; calm. [L]
Sun
28 Nov
9

10
8.53am. Vets' 7k Handicap Weston Pk. 66th in 44:19 (6:20/km) @ AHR 132 (79%), MHR 143. Asics. Jogged, but felt tired. High HR. 2k warm-down. Coffee at the War Memorial. RS 836. Wet, 15°C; muddy. [M]
7.08pm. Pines 10k in 60:39 (6:04/km) @ AHR 129 (77%), MHR 141. Frees. Felt good. Splits 30:45, 29:54. Big turn-around from this morning's run. RS 782. Mild, 18°C; calm. [M]
Week 48 83k - Good week. Getting there. Weight 74.5kg. 311km last 4 weeks.


DateKms Comments
Mon
29 Nov
13 4.33pm. Speedygeese. 8.5k with Geoff & Helen to Kingston in 51:29 (6:03/km) @ AHR 126 (75%), MHR 137. Frees. 4.5k easy with the group in the underground carpark. Felt OK. RS 763. Cool, 11°C; wet. [L]
Tue
30 Nov
14 7.10pm. O/Back bikepath beside Tuggie Creek (raging) to little bridge near Monash dam. 1:26:30 (6:11/km) @ AHR 127 (76%), MHR 137. Asics. Felt OK/good. Jumped puddles. RS 785. Mild, 15°C; damp. [L]
Wed
1 Dec
nil Worked 12 hours. Didn't have time to run between work and the Wednesday running group BBQ.
Thu
2 Dec
nil Worked 12 hours. Track was cancelled due to storms. Lots of rain all afternoon. Too tired to run.
Fri
3 Dec
nil Tired. Worked 12 hours. Saw the specialist at lunch time. TSH level is down to 2.3 from 6.5 which is good. He ordered another blood test to check the Vitamin-D levels. I'd like to work less and sleep more!
Sat
4 Dec
20 8.01am. War Memorial with Ruth, & Andy (Speedygeoff from near ANU). Anzac Pde, O/Back bike path to hill near Scrivener Dam. 2:10:16 (6:31/km) @ AHR 128 (77%), MHR 141. Rusty at first; OK middle; tired end. Coffee after with CJ - saw Thea's twin sister wearing an interesting dress. RS 834. Overcast, 21°C; Humid! [M]
Sun
5 Dec
8 12.40pm. Tharwa Dr Bridge in 54:59 (6:52/km) @ AHR 129 (77%), MHR 145. Felt bad. Needed walk breaks to keep HR down. High HR for pace. Legs feeling yesterday's run. RS 887. Warm, 23°C; breezy. [M]
Week 49 55k - Enjoyable long run, but overall, a bad week. Weight 74.0kg.
Mon
6 Dec
14 7.12pm. Same course as last Tuesday. I'll call it 'Monash 14' (a good course if it's raining). 1:25:10 (6:05/km) @ AHR 129 (77%), MHR 141. Asics. Felt OK. RS 785. Mild, 19°C; overcast. [M]
Tue
7 Dec
11 6.52pm. Race: Christmas Relays (8 x 1.6k). Leg 7 for Jim's team. 7:14 (4:31/km) @ AHR 150 (90%), MHR 160. Frees. Hadn't planned to race, but Rad didn't show. Held back (until last 150m sprint). Felt OK. 1.5k warm-up, 8k warm-down - first 2 with Ruth, then alone to near YMCA Yacht Club. Warm, 20°C; calm. [U]
Wed
8 Dec
11 6.01pm. From PH with Chris, Andy, Jen & Ruth. Kings Ave, Anzac Pde, Constitution, Comm Bridge, Gallery. 1:10:57 (6:27/km) @ AHR 121 (72%), MHR 137. Asics. Felt OK. Ruth did a CJ. RS 780. Humid, 23°C; stormy. [L]
Thu
9 Dec
14 7.45pm. Race: Vets' 10,000m. 8th in 51:49.0 (5:11/km) @ AHR 148 (89%), MHR 158. Frees. Felt tired second half. Splits: 4:52, 4:57, 5:01, 5:10, 5:22 (25:22), 5:22, 5:22, 5:22, 5:22, 4:59 (26:27). AHR, MHRs: 139,150 / 150,152 / 151,152 / 150,152 / 147,149 / 147,149 / 147,149 / 148,152 / 148,156 / 152,157. Ran earlier 3k race in 14:55 @ AHR 145 (87%), MHR 151. 1k jog between. RS 767. Warm, 20°C; humid. [U]
Fri
10 Dec
nil Rest day. Worked 11 hours. Thought of running 7k at 7.15pm. Long run (20+ k) 8am in the morning.
Sat
11 Dec
20.3 8.20am. From the War Memorial with Jen & Andy - same Wetlands loop as 27 Nov to the bottom of Anzac Pde (15k); left Jen, then a loop with Andy back to near the Acton Ferry Terminal. 2:02:36 (6:02/km) @ AHR 131 (78%), MHR 146. Felt OK/good. Coffee at WM + Chris. RS 791. Mild, 13°C; breezy, sunny! [M]
Sun
12 Dec
15 7.22pm. Rose Cottage 15 in 1:34:06 (6:16/km) @ AHR 127 (76%), MHR 137. Asics. Felt OK/good. Energy levels fine, but not a lot of spring in the legs coming back. Track rough. RS 797. Mild, 15°C; calm. [L]
Week 50 85k - A better week. Two more like this would be good. Weight 73.0kg.
Mon
13 Dec
14 4.34pm. Speedygeese. 8k alone to Kingston in 48:57 (6:07/km) @ AHR 123 (74%), MHR 135. Frees. Group warm-up + easy running of Rose Gardens '200m' loop @ AHR 120. Felt OK. RS 753. Warm, 21°C; breezy. [L]
Tue
14 Dec
10 6.33pm. Pines 10k in 57:55 (5:47/km) @ AHR 131 (78%), MHR 143. Asics. Felt OK. Splits 28:41, 29:14. A little tired (11-hour day), but felt like I was moving well enough. RS 759. Warm, 18°C; stormy. [M]
Wed
15 Dec
10 7.06pm. From PH with Andy & Ruth. Kings Ave, Stage 88, Acton, Comm Bridge, Gallery. 1:05:20 (6:32/km) @ AHR 114 (68%), MHR 126. Very easy. Felt OK/good. RS 745. Breezy, 21°C; spots of rain. [L]
Thu
16 Dec
14 7.35pm. School 14 in 1:23:12 (5:57/km) @ AHR 125 (75%), MHR 135. Asics. Felt OK/good. Lower HR. Splits: 5:52 (114) 23:37 (125) 23:47 (125) 23:48 (126) 6:08 (130). RS 743. Mild, 17°C; breezy. [L]
Fri
17 Dec
10 7.32pm. School 10 in 58:47 (5:53/km) @ AHR 126 (75%), MHR 141. Asics. Felt OK. Heart/lungs fine but legs a little tired. Splits: 29:54 (120) 28:53 (132). RS 741. Mild, 16°C; breezy. [L]
Sat
18 Dec
12 7.35pm. Rose Cottage 12 in 1:14:09 (6:11/km) @ AHR 127 (76%), MHR 138. Felt OK except for a dodgy stomach (too soon after a very late lunch). HR up a bit. RS 785. Cool, 11°C; breezy. [L]
Sun
19 Dec
nil Rest day. Had planned 10k, but late home from Joy and Mal's and the weather wasn't the best (raining again). Need to watch the recovery with these long working hours.
Week 51 70k - Exciting — definite improvement on the HR front. Weight 73.5kg.
Mon
20 Dec
14 7.25pm. School 14 in 1:28:36 (6:20/km) @ AHR 123 (74%), MHR 132. Asics. Tired (13-hour work day). Splits: 5:52 (117) 25:29 (122) 25:30 (124) 25:16 (124) 6:29 (127). RS 778. Cool, 11°C; windy. [L]
Tue
21 Dec
10 7.45pm. Pines 10k in 56:24 (5:38/km) @ AHR 131 (78%), MHR 143. Frees. Felt OK. Left achilles niggly early. Too tired to run much quicker. Splits 27:57, 28:27. RS 739. Mild, 12°C; calm. [M]
Wed
22 Dec
10 7.43pm. School 10 in 62:48 (6:17/km) @ AHR 122 (73%), MHR 131. Asics. Felt OK, but tired (from work). Achilles OK. Splits: 31:11, 31:37. RS 766. Mild, 19°C; breezy. [L]
Thu
23 Dec
8 8.03pm. Tharwa Dr Bridge in 46:19 (5:47/km) @ AHR 128 (77%), MHR 138. Felt OK/good. Asics. Happy to get this one in, as probably won't run tomorrow. Splits: 22:49, 23:30. RS 741. Mild, 14°C; breezy. [M]
Fri
24 Dec
nil Very annoyingly, had a late day at work. An 11-hour day.
Sat
25 Dec
nil Early drive to Wagga (3 hours) for Christmas. Mum, Anne (home from Minneapolis), Jane (from Tassie) and Graeme, Catriona, Nathan & Claire. A full house!
Sun
26 Dec
8.2 7.05pm. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd, Red Hill Rd to Mum's. 46:38 (5:41/km) @ AHR 140 (84%), MHR 148. Legs OK, but HR high. RS 796. Hot, 29°C; windy. [M]
Week 52 50k - Thursday a good run, Sunday a bad. Weight 75.0kg. 260km last 4 weeks.


Goal: Failed. My goal for the year was to race 3000 metres on the track in 11:49. My best time was 12:47.4.

Races: I raced 26 times in 2010. None were M50 PBs. Track races: 1500m in 5:54.69, 3000m in 12:47.4, 5000m in 21:50.7, 10,000m in 45:57.54 and 12,811m in 1 hour. Also, 5k road in 22:56, 10k road in 49:26 and City to Surf in 72:04.

Numbers: I ran 3,265 kilometres, an average of 62.8 per week. There were 90 days when I didn't run.

Other words: Enjoyed some promising racing early in the year, but fell apart after my 7th Six Foot Track Marathon. Diagnosed with a thyroid problem in September. Medication and base-building training late in the year has me feeling good about my running as 2011 approaches. For next year I have the goal of running 5k in under 20 minutes. Here is my my 2011 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)... now MAF.
[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.