Ewen's Running Diary - 2011

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

This page is my running diary for 2011. Clicking here will scroll this page so you can see how the year finished.
I also keep a blog of writing which is updated approximately weekly.

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

My running goal for 2011 - Run 5k in under 20 minutes.

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


DateKms Comments
Mon
27 Dec
nil Didn't run, but some serious cross-training with siblings working on the back-yard blitz at Mum's.
Tue
28 Dec
8.2 8.28am. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd, Red Hill Rd to Mum's. 50:56 (6:13/km) @ AHR 131 (79%), MHR 140. Same run as 26 December. RS 814. Mild, 14°C; breezy. [M]
Wed
29 Dec
10.3 6.45pm. From PH, Ruth & Jen (missed Chris, late start). Kings Ave, Anzac Pde, Constitution, Comm Bridge. 1:09:09 (6:43/km) @ AHR 117 (71%), MHR 131. Frees. Felt OK. Jen did a CJ! RS 785. Warm, 23°C; calm. [L]
Thu
30 Dec
10 7.43pm. Pines 10k in 57:32 (5:45/km) @ AHR 130 (79%), MHR 140. Frees. Felt OK/good. Relaxed. Kept in mind the idea of running in the morning. Splits: 28:30, 29:02. RS 748. Warm, 25°C; calm. [M]
Fri
31 Dec
8.2 7.25pm. Wagga - same as 28 December: Lake Albert/Boat Club. 47:48 (5:50/km) @ AHR 133 (81%), MHR 146. Steady. Felt OK, but not enjoying this hot weather. RS 775. Very hot, 34°C; calm. [M]
Sat
1 Jan
8.2 7.56am. Wagga - Lake Albert/Boat Club reverse. 50:05 (6:06/km) @ AHR 132 (80%), MHR 150. Took it easy but struggled with humidity and morning run (not a morning person). RS 806. Hot, 26°C; humid! [M]
Sun
2 Jan
8.2 7.39pm. Wagga - Lake Albert/Boat Club. 53:27 (6:31/km) @ AHR 128 (78%), MHR 142. Another struggle (some walks last 2k). Landscaping not the best warm-up for a run. RS 834. Very warm, 25°C; calm. [M]
Week 01 53k - Just hanging on this week. Weight 74.0kg.
Mon
3 Jan
7 5.30pm. Speedygeese. Arrived just in time from Wagga. Group warm-up (small group). Short hill sprints, à la Brad Hudson. Tried. Achilles held up well. Out of practise for these. MHR 153. Mild, 15°C; calm. [B]
Tue
4 Jan
10 7.52pm. Pines 10k in 59:26 (5:57/km) @ AHR 128 (78%), MHR 140. Asics. Felt OK. Enjoyed the cooler conditions. Splits: 29:26, 30:00. RS 761. Mild, 17°C; calm. [M]
Wed
5 Jan
11.2 5.59pm. From PH with Chris, Ruth & Andy. Kings Ave, War Memorial, Constitution, Comm Bridge. 1:11:32 (6:23/km) @ AHR 122 (74%), MHR 139. Frees. Felt OK. Lots of runners out. RS 779. Mild, 16°C; windy. [L]
Thu
6 Jan
10 8.10pm. School 10 in 56:42 (5:40/km) @ AHR 134 (81%), MHR 144. Asics. Felt OK, but tired last 3k. Closer in movement to what I'd use racing. Splits: 27:48, 28:52. RS 760. Mild, 19°C; breezy. [M]
Fri
7 Jan
nil Rest Day. Long run tomorrow early (ugh) and possibly two runs Sunday.
Sat
8 Jan
24 7.40am. From the War Memorial with Ruth & Andy. Anzac Pde to lake, anti-clockwise LBG, Kings Ave Bridge. 2:39:13 (6:38/km). No HR data (forgot strap). Felt OK - easy pace, steady all the way. Sore feet though (need new shoes). Saw Speedychief near Acton. Mild, overcast, 20°C; humid. [L]
Sun
9 Jan
10

10
1.15pm. Pines 10k in 66:15 (6:38/km) @ AHR 129 (78%), MHR 141. Asics. Felt less than OK (tired). Splits: 32:30, 33:45. RS 855. Warm, 23°C; light rain. [M]
3.44pm. From PH with Ruth. Rec Place, Kings Ave, out/back to Museum, Comm Bridge. 66:12 (6:37/km) @ AHR 130 (79%), MHR 142. Frees. Felt less than OK. RS 861. Mild, 22°C; rain. [M]
Week 02 82k - Good long run, but tired Sunday. Weight 74.0kg.
Mon
10 Jan
13 4.45pm. Speedygeese. Early 6k with Ruth (Geoff & Katherine on return) 39:40 (6:37/km) @ AHR 119 (72%), MHR 135. Group hills 12 x 100m easy. 4 x Brad Hudson attrition hills (MHR 148). Warm, 20°C; humid. [M]
Tue
11 Jan
10 7.14pm. Pines 10k in 59:19 (5:56/km) @ AHR 129 (78%), MHR 139. Frees. Felt OK. Slight left hamstring niggle early. RS a bit on the high side. Splits: 29:31, 29:48. RS 765. Overcast, 22°C; humid (95%). [M]
Wed
12 Jan
11.7 6.05pm. From PH with Chris, Ruth & Andy. Kings Ave, War Memorial, Constitution, Comm Bridge. 1:14:00 (6:19/km) @ AHR 121 (73%), MHR 133. Asics. Felt tired. Sore legs. RS 765. Overcast, 26°C; humid. [L]
Thu
13 Jan
9.5 8.00pm. Race: Vets/ACT 5000m. Last in 24:14.19 (4:51/km) @ AHR 149 (90%), MHR 157. Frees. Felt OK. Splits: 4:54, 4:51, 4:50 (14:35), 4:53, 4:46. AHR, MHRs: 138, 146 / 149, 152 / 152, 155 / 153, 155 / 154, 157. Tempo effort. First 2k with Geoff, Ruth & Yelena, then Geoff ran off (22:40). 3.5k warm-up + Andy, 1k warm-down. Better result than 18 November (easier in higher humidity). RS 722. Warm, 21°C; humid. [B]
Fri
14 Jan
10 6.58pm. Pines 10k in 61:58 (6:12/km) @ AHR 122 (74%), MHR 137. Asics. Felt OK. Ran as easily as possible. Splits: 30:45 (120), 31:13 (124). RS 756. Overcast, 23°C; humid. [L]
Sat
15 Jan
12 7.40am. From War Memorial with Chris, Ruth & Andy - Anzac Pde to Ferry Terminal, then with Geoff's Metro group around Central Basin. Stopped at Black Mtn and walked back. 1:19:20 (6:37/km) @ AHR 127 (77%), MHR 144. Felt bad. Coffee at WM + Jen, Laura, Emma. RS 840. Warm, 23°C; humid. [L]
Sun
16 Jan
8 8.43am. From PH with Ruth. YMCA Yacht Club in 52:09 (6:31/km) @ AHR 123 (75%), MHR 142. Asics. Felt OK. On return Ruth 'recruited' marathoner Andrew to the Speedygeese. RS 802. Sunny! 24°C; humid. [L]
Week 03 74k - Improved 5000, but overall an ordinary week. Weight 73.0kg.
Mon
17 Jan
14 4.52pm. Speedygeese. 6k with Ruth to Kingston in 37:10 (6:12/km) @ AHR 125 (76%), MHR 140. Frees. Long group warm-up + steady running on the flat instead of hills. Felt OK. RS 774. Warm, 21°C; sunny. [L]
Tue
18 Jan
10 7.09pm. Pines 10k in 61:18 (6:08/km) @ AHR 125 (76%), MHR 139. Asics. Felt OK. Easy run with Bruce from Sydney (no shirt). Splits: 30:33 (122), 30:45 (128). RS 766. Mild, 16°C; windy. [L]
Wed
19 Jan
11.7 5.50pm. From PH with Emma P & Andy. Kings Ave, War Memorial, Constitution, Comm Bridge (same course as last Wednesday, which Ruth's Garmin said was 11.5 but Google Earth said 11.7). 68:44 (5:52/km) @ AHR 132 (80%), MHR 141. Asics. Felt OK - a bit quicker than usual. RS 775. Mild, 18°C; windy. [M]
Thu
20 Jan
10 7.40pm. School 10 in 58:03 (5:48/km) @ AHR 133 (81%), MHR 142. Asics. Felt OK. A better muscular workout at this pace (than jogging). Splits: 28:32 (132), 29:31 (135). RS 772. Windy, 22°C; humid. [M]
Fri
21 Jan
10 7.33pm. Pines 10k in 61:11 (6:07/km) @ AHR 123 (75%), MHR 133. Frees. Felt good/OK - like I was jogging for the first half. Splits: 30:12 (120), 30:59 (126). RS 753. Calm, 26°C; humid. [L]
Sat
22 Jan
16 8.05am. From the War Memorial with Ruth & Andy - right Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Anzac Pde. 1:47:03 (6:41/km) @ AHR 119 (72%), MHR 133. Felt OK. Easy pace. Coffee after + CJ, Steve, Liz, Jen (very late). RS 796. Warm, 24°C; calm. [L]
Sun
23 Jan
9.3

9
7.30am. Stromlo with Geoff. Easy running (stop/start) while watching the World CC Trials. 62:24 (6:43/km) @ AHR 116 (70%), MHR 128. Frees. Felt OK/good. RS 778. Sunny, 17°C; humid. [L]
4.37pm. From 'The Deck' with Ruth - Museum track & bike path to ANU, back in 58:45 (6:32/km) @ AHR 124 (75%), MHR 135. Frees. Felt OK. Bailed up by swans near Museum. RS 809. Sunny, 27°C; calm. [L]
Week 04 90k - Good week. Improving volume. Weight 74.0kg. 299km last 4 weeks.


DateKms Comments
Mon
24 Jan
14.2 4.32pm. Speedygeese. 8.2k with Geoff & Nadine to Kingston in 49:45 (6:04/km) @ AHR 129 (78%), MHR 141. Asics. Steady running while the group ran hills. Felt OK, but tired. RS 783. Warm, 26°C; windy. [L]
Tue
25 Jan
10 7.55pm. School 10 in 57:28 (5:45/km) @ AHR 130 (79%), MHR 141. Frees. Felt OK/good. Max HR on last hill. Mostly low 130s after 2k. Splits: 28:36 (127), 28:52 (133). RS 747. Warm, 26°C; calm. [M]
Wed
26 Jan
12 6.41pm. From PH with Ruth & Andy. Out/back by lake to Westbourne Woods (saw Anna M warming up for a run). 1:20:24 (6:42/km) @ AHR 123 (75%), MHR 137. Asics. Felt OK. RS 824. Hot, 35°C; calm. [L]
Thu
27 Jan
10 7.40pm. Pines 10k in 59:06 (5:55/km) @ AHR 128 (78%), MHR 138. Asics. Felt OK. Eased into it. Short on sleep this week. Splits: 29:26 (124), 29:40 (130). RS 756. Warm, 25°C; calm. [L]
Fri
28 Jan
10 7.54pm. School 10 in 62:04 (6:12/km) @ AHR 122 (74%), MHR 129. Frees. Felt OK. Jogged very easily because of tomorrow's early long run. Splits: 30:39 (121), 31:25 (123). RS 757. Mild, 17°C; breezy. [L]
Sat
29 Jan
20 7.47am. From the War Memorial with Ruth & Andy - Regatta Pt, back towards Boathouse, Central Basin, Ferry Terminal, ANU. 2:12:24 (6:37/km) @ AHR 120 (73%), MHR 130. Felt OK. Last part with Speedygeoff after his Metro group run. Easy. Coffee after + CJ & Liz. RS 794. Mild, 16°C; breezy. [L]
Sun
30 Jan
8

10
8.54am. Vets' Handicap Campbell Pk. 6k in 38:33 (6:26/km) @ AHR 134 (81%), MHR 143. Asics. Felt OK but needed walking breaks. 2k warm-up. Coffee with many at the WM. RS 861! Warm, 22°C; sunny. [M]
7.49pm. Pines 10k in 62:30 (6:15/km) @ AHR 129 (78%), MHR 139. Asics. Not as bad as I thought it might be. Easy, but HR high. Splits: 30:17 (126), 32:13 (131). RS 806. Hot, 29°C; calm. [L]
Week 05 94k - Good week. Tuesday the best run. Weight 74.0kg.
Mon
31 Jan
11.8 5.36pm. Speedygeese. Solo warm-up. 4 x 935m loop west side PH steady. Warm-down to lake with Ruth, Susan & Andy. 1:14:24 (6:18/km) @ AHR 125 (76%), MHR 141. RS 788. Hot, 35°C; calm. [L]
Tue
1 Feb
10 8.03pm. School 10 in 58:58 (5:54/km) @ AHR 131 (79%), MHR 142. Frees. Felt OK. Eased back 2nd lap. Head cold and sore throat. Splits: 28:35 (130), 30:23 (131). RS 772. Hot, 31°C; calm. [M]
Wed
2 Feb
12 6.34pm. From PH with Ruth, Chris (ran short) & Andy. Anti-clockwise around East Basin. 1:19:30 (6:38/km). No HR data (flat strap battery). Asics. Felt less than OK (sore throat). Warm, 27°C; stormy. [L]
Thu
3 Feb
nil Day off for the cold.
Fri
4 Feb
nil Another day off for the cold. Blocked sinuses and a hacking cough. Need all going for me if I'm to jog 20k in the morning. A late 10k run on Friday evening wouldn't help.
Sat
5 Feb
20.5 8.12am. From the War Memorial. First 48 mins solo Central Basin, then with usual suspects to the ANU and back. 2:12:03 (6:26/km) @ AHR 129 (78%), MHR 138. Felt less than OK (struggled in the humidity + the head cold I guess). Coffee after + CJ & Emma P. RS 831. Fine, 26°C; very humid! [L]
Sun
6 Feb
10

8
9.40am. Pines 10k in 61:30 (6:09/km) @ AHR 128 (78%), MHR 138. Frees. Felt OK. Better than expected. Splits: 30:07 (125), 31:23 (130). RS 787. Warm, 20°C; muggy. [L]
4.39pm. From 'The Deck' with Ruth. ANU dirt paths, back in 51:01 (6:23/km). No HR data. Asics. Felt OK. Stiff at first, but gradually better. After, watched Ruth run strides near Stage 88. Cool, 14°C; windy. [L]
Week 06 72k - Sideways this week with the cold. Weight 74.5kg.
Mon
7 Feb
16 4.32pm. Speedygeese. Early 8k with Geoff & Ruth to Kingston in 51:15 (6:24/km) @ AHR 119 (72%), MHR 130. Frees. 200m hill relays (steps) with Ruth & Mick; worked ups. RS 762. Warm, 22°C; calm. [L]
Tue
8 Feb
12 6.15pm. Race: Summer Series: Boathouse 5k - 72nd in 28:48 (5:46/km) @ AHR 134 (81%), MHR 139. Asics. MAF HR zone. Splits: 14:25 (132), 14:23 (137). 4k before, 3k after. RS 772. Mild, 17°C; breezy. [M]
Wed
9 Feb
12.4 6.00pm. From PH with Chris, Ruth, Emma P & Andy. Stirling Ridge, Yarralumla, Brickworks, Dunrossil Drive, Westbourne Woods bike path. 1:22:42 (6:40/km) @ AHR 123 (75%), MHR 137. Asics. Very easy. Felt tired. Enjoyable course and run. RS 820. Mild, 18°C; breezy. [L]
Thu
10 Feb
12 7.55pm. Race: ACT 10,000m Championships. 26th in 49:26.0 (4:57/km) @ AHR 152 (92%), MHR 162. Frees. Felt OK. Splits: 4:45, 4:46, 4:53, 4:57, 5:01 (24:22), 5:01, 4:59, 5:01, 5:04, 5:00 (25:04). AHR, MHRs: 141,149 / 151,154 / 153,154 / 152,155 / 151,152 / 151,155 / 152,155 / 154,155 / 155,157 / 155,162. A bit lonely. Ahead of CJ for 3k then lost ground. 2k warm-up. RS 751. Calm, 25°C; humid. [B]
Fri
11 Feb
8 7.02pm. Tharwa Dr Bridge in 54:32 (6:49/km) @ AHR 120 (73%), MHR 133. Asics. Easy jogging. The legs were telling me they'd done something harder than usual yesterday. RS 818. Damp, 22°C; humid. [L]
Sat
12 Feb
20 8.05am. From the Ferry Terminal with Andy, Emma P, Ruth, Geoff & Metro runners. Sri Chinmoy 10k + ANU grounds and Commonwealth Park. 2:13:33 (6:41/km) @ AHR 129 (78%), MHR 140. Felt tired. High HR for the pace. A sweat fest. Coffee after at Urban Foods + CJ. RS 861. Overcast, 21°C; humid! [L]
Sun
13 Feb
12 8am. Vets' Sprint Marathon Relay. 6th runner (Jeff, Brett, Maria, Alison & Neil). 7th in 2:38:40. 12k (incl recovery jogs) in 70:20 (5:52/km) @ AHR 125 (76%), MHR 148. Asics. Felt tired. Fine, 20°C; humid. [L]
Week 07 92k - More like it. Not an easy week! Weight 73.0kg.
Mon
14 Feb
13.5 4.32pm. Speedygeese. 6k with Ruth (+ Geoff, Craig, Katherine) to Kingston in 38:16 (6:23/km) @ AHR 119 (72%), MHR 128. Frees. Felt OK. Jogged diagonal relays with Geoff. RS 759. Mild, 18°C; breezy. [L]
Tue
15 Feb
10 6.23pm. School 10 in 55:52 (5:35/km) @ AHR 133 (81%), MHR 140. Frees. Felt OK/good. Enjoyed the cooler weather. Moving well. Splits: 27:59 (130), 27:53 (135). RS 743. Mild, 18°C; breezy. [M]
Wed
16 Feb
16.5 5.15pm. From PH with Chris, Ruth & Emma P. 30 mins early with Ruth + a slightly longer Anzac Pde run. 1:44:42 (6:21/km). Ran with old watch as Polar no longer waterproof. Felt OK. Mild, 19°C; light rain. [L]
Thu
17 Feb
12 7.10pm. Rose Cottage 12 in 1:11:27 (5:57/km) @ AHR 130 (79%), MHR 141. Frees. Felt OK. Missing running up this hill. Splits: 36:30 / 34:57. RS 774. Warm, 25°C; not raining. [M]
Fri
18 Feb
8 7.10pm. Tharwa Dr Bridge in 48:19 (6:02/km) @ AHR 122 (74%), MHR 132. Frees. Felt OK. Easy. Considerably less stressful than last Friday's run. Full moon rising in the east. RS 737. Warm, 23°C; calm. [L]
Sat
19 Feb
17.4 7.37am. From the War Memorial, catching up to Emma P & Ruth. Anzac Pde to lake, Museum trail, ANU, Uni Bar, Belconnen Way and back. 1:49:15 (6:17/km) - no HR data. Felt OK. Late change of coffee venue to Stromlo to cheer Geese racing the Age-handicap cross country race. Overcast, 22°C; humid! [L]
Sun
20 Feb
12

6
11.47am. Rose Cottage 12 in 1:16:37 (6:23/km) @ AHR 128 (78%), MHR 144. Asics. Felt less than OK. Legs invited, but didn't come to the party. Splits: 39:42 / 36:55. RS 817. Mild, 22°C; sunny. [L]
6.31pm. School 6 in 36:20 (6:03/km) @ AHR 130 (79%), MHR 138. Frees. Legs dead. RS 787. Mild, 21°C. [M]
Week 08 95k - A small improvement in MAF. Weight 73.5kg. 353km last 4 weeks.


DateKms Comments
Mon
21 Feb
16.3 4.33pm. Speedygeese. Early 8k with Geoff (+ Katherine on return) to Kingston in 47:06 (5:53/km) @ AHR 129 (78%), MHR 138. Frees. Jogged lower grass square while group ran team relays - 53:50 @ AHR 117 (71%). Felt OK but niggly left shin and upper left hamstring. RS 759. Mild, 21°C; breezy. [L]
Tue
22 Feb
11 6.15pm. Race: Summer Series - Barrenjoey Dr 5k - 72nd in 27:01 (5:24/km) @ AHR 139 (84%), MHR 145. Frees. Felt good. Legs fine. 3.2k warm-up & 2.8k warm-down with Ruth. RS 752. Mild, 16°C; calm. [U]
Wed
23 Feb
12 5.56pm. From PH with Andy, Ruth & Emma P. Museum, ANU Ovals, footbridge to Ferry Terminal, Lennox Gdns. 1:19:48 (6:39/km) @ AHR 117 (71%), MHR 128. Asics. Felt good. Easy. RS 778. Mild, 23°C; calm. [L]
Thu
24 Feb
15 6.52pm. Rose Cottage 15 in 1:32:06 (6:08/km) @ AHR 127 (77%), MHR 138. Felt OK/good. Practised fractional breathing (4 steps in, 2 steps out) and 3:3 deeper breathing. RS 780. Mild, 22°C; calm. [L]
Fri
25 Feb
8 7.05pm. Pines 8k in 48:26 (6:03/km) @ AHR 122 (74%), MHR 132. Frees. Felt OK/good. Practising the breathing. 3:3 more natural. Sounds like I'm working, which is strange. RS 739. Mild, 20°C; breezy. [L]
Sat
26 Feb
20 7.40am. From the War Memorial with Ruth, Emma P & Andy (Chris & Maryann for a while) via Gorman House to Ferry Terminal, then with Geoff's Metro runners & Chelsea (new) - West Basin clockwise. Myself & Ruth a fair way back. 2:10:45 (6:32/km) @ AHR 124 (75%), MHR 133. Felt OK. RS 811. Warm, 19°C; sunny. [L]
Sun
27 Feb
9.7

10
8.50am. Vets' Handicap Nth Curtin. 6.2k in 39:47 (6:25/km) @ AHR 127 (77%), MHR 140. Asics. Felt OK. Easy jog. 1.5k warm-up, 2k warm-down. Coffee: Caph's Cafe, Manuka. RS 815. Overcast, 21°C; humid. [L]
6.47pm. Pines 10k in 57:27 (5:45/km) @ AHR 132 (80%), MHR 141. Frees. Felt OK/good. Saw Dave W returning from Mtn bike ride. Splits: 28:20 (129), 29:07 (135). RS 758. Warm, 22°C; calm. [M]
Week 09 102k - Good week. New breathing technique. Weight 73.5kg.
Mon
28 Feb
16 4.34pm. Speedygeese. Early 8k alone to Kingston in 48:50 (6:06/km) @ AHR 127 (77%), MHR 136. Frees. Relay with Kym & Katherine - 6 x 390m moderately hard (MHR 146). Tired. RS 775. Sunny, 24°C; humid. [M]
Tue
1 Mar
14 6.18pm. Race: Summer Series - Weston Park 5k CC - 57th in 28:05 (5:30/km) @ AHR 138 (84%), MHR 146. Frees. Felt good. Very comfortable. A hard course - undulations and long grass. Garmins said it was 5.1k. 4k warm-up with Ruth, 5k warm-down with Ruth & Geoff. RS 760. Mild, 15°C; windy. [M]
Wed
2 Mar
16 5.37pm. PH with Chris, Andy, Ruth, Emma P & Geoff. Early 1k + usual to War Memorial (joined by Tom from NZ), Telopea Park. 1:42:20 (6:24/km) @ AHR 123 (75%), MHR 146. Legs tired. RS 787. Mild, 20°C; calm. [L]
Thu
3 Mar
10 7.31pm. Pines 10k in 56:18 (5:38/km) @ AHR 130 (79%), MHR 139. Frees. Felt good. Improved RS number. Legs not up to pushing the HR higher. Splits: 27:36 (128), 28:42 (132). RS 732. Mild, 15°C; calm. [M]
Fri
4 Mar
8 7.39pm. Tharwa Dr Bridge in 54:23 (6:48/km) @ AHR 117 (71%), MHR 128. Asics. Felt less than OK. Jogged as easily as possible. Niggly right heel. Two consecutive 11-hour days. RS 795. Mild, 15°C; windy. [L]
Sat
5 Mar
18 8.07am. From the Ferry Terminal with Andy, Emma P, Geoff, Ann & Chuang - West Basin anti-clockwise including Museum & Lennox Gdns. 1:50:17 (6:08/km) - no HR data (forgot strap). Asics. Thankfully the pace felt easy as legs were tired and left shin niggly. Coffee at the War Memorial. Cool, 10°C; overcast. [L]
Sun
6 Mar
15 11.15am. Rose Cottage 15 in 1:29:05 (5:56/km) @ AHR 130 (79%), MHR 144. Felt OK (much better than yesterday) first 12k then tired. Nice to run in Frees on the dirt again. RS 772. Mild, 13°C; breezy. [M]
Week 10 97k - Good week and MAF test on Thursday. Weight 74.0kg.
Mon
7 Mar
16 4.32pm. Speedygeese. Early 8k with Geoff (+ Katherine) to Kingston in 47:18 (5:55/km) @ AHR 128 (78%), MHR 143. Frees. 6 x 640m 'hill loop' east rose gardens easy. Felt tired. RS 757. Mild, 21°C; sunny. [L]
Tue
8 Mar
12 5.45pm. From Acton Ferry Terminal. Jogged to the turn of the Summer Series course and back after race (5.5k). Central Basin clockwise with Speedygeoff for his warm-down (ran 20:16 in the 5k!) - 6.5k in 38:12 (5:53/km) @ AHR 127 (77%), MHR 141. Frees. Felt OK. RS 746. Mild, 20°C; calm. [L]
Wed
9 Mar
15.2 5.50pm. From PH with Chris. Usual War Memorial loop + St John's cemetary - 11.6k in 1:11:12 (6:08/km) @ AHR 122 (74%), MHR 134. Then 2 laps of PH solo in 21:57. New Frees. Felt OK. First use of POWERbreathe today. 1 x 10 breaths and 1 x 15 on 'level 0' (easiest). Not easy! RS 749. Mild, 20°C; overcast. [L]
Thu
10 Mar
7.8 4.40pm. Tharwa Dr Bridge 4k to Calwell Track in 23:25 @ AHR 123 (75%), MHR 138. Old Frees. Strides. 8 x 200m (full recovery walk in 1:40 - HR 100 - 110) 49.1, 49.1, 47.6, 47.2, 46.6, 47.0, 47.9, 47.8. MHR 150 (91%). Aim was to get the legs moving at 5k goal race pace. 2k jog home. Mild, 18°C; overcast. [M]
Fri
11 Mar
10 6.02pm. School 10 in 57:47 (5:47/km) @ AHR 136 (82%), MHR 146. Frees. Legs had a bit of yesterday in them. Middle 5k in a tropical downpour — ankle-deep water on Johnson Drive. P/breathe - 2 x 30 breaths on 'level 0' (still hard) improved. Splits: 28:17 (133), 29:30 (138). RS 786. Mild, 21°C; wet! [M]
Sat
12 Mar
18 7.37am. War Memorial to Federal Hwy. 2:31:45 (8:26/km) @ AHR 110 (67%), MHR 146. Asics. Lost Graeme P, Chris & Emma early. Hiked 2nd half. Legs dead. 61:12 (130) 90:33 (97). RS 927. Mild, 17°C; humid! [L]
Sun
13 Mar
11 1.03pm. First 9k of Rose Cottage 12 in 53:54 (5:59/km) @ AHR 133 (81%), MHR 144. Old blue Frees. 2k jog home. Moving well early but did 'a JT' and changed run as tired & HR up. RS 797. Hot, 28°C; sunny. [M]
Week 11 90k - Ordinary week, but happy with the 200s. Weight 73.0kg.
Mon
14 Mar
16.5 4.33pm. Speedygeese. Early 8k with Geoff & Craig to Kingston in 48:03 (6:00/km) @ AHR 130 (79%), MHR 140. Frees. 6 x 640m east rose gardens easy. Felt OK, but HR up. RS 781. Humid, 19°C; windy. [L]
Tue
15 Mar
10 6.40pm. Pines 10k in 60:45 (6:05/km) @ AHR 127 (77%), MHR 141. New black Frees. Felt OK - movement and breathing good but HR up. Splits: 29:57 (123), 30:48 (131). RS 772. Warm, 23°C; calm. [L]
Wed
16 Mar
18 4.59pm. From PH - early 6k with Ruth; joined by Chris, Andy & Emma P for usual War Memorial loop. 1:58:45 (6:36/km) @ AHR 119 (72%), MHR 136. Frees. Very easy. Felt OK. RS 785. Mild, 18°C; stormy. [L]
Thu
17 Mar
13 6.23pm. From the AIS Track, Bruce. 10.5k warm-up on Mtn bike and other trails - Eucalypt & O'Connor Ridge with Ruth in 73:30 (7:00/km) - no HR data. Frees. Then 6-lap spiral race-walk h/cap (2,512m) - last in 17:54 (7:08/km). Felt OK/good. Easy in spiral as shins hurting after 3 laps. Cool, 14°C; breezy. [L]
Fri
18 Mar
nil Late decision to take a rest day. Last one was on 4 February. Hope to run 20k tomorrow. POWERbreathe is now 26 breaths 3 times per day on level 1.5.
Sat
19 Mar
20 8.11am. From the Ferry Terminal. To Molonglo reach (with Metro Runners & Thea for a bit), then with Ruth, Emma P, Andy & Geoff - Duntroon, Campbell Pk, Mt Ainslie saddle, Glebe Park, swimming pool bridge. 2:08:47 (6:26/km) no HR data. Asics. Felt good. Easy. Didn't die last 3k like I usually do. Mild, 16°C; humid. [L]
Sun
20 Mar
13.5 4.31pm. Rose Cottage 12 + 1.5k in 1:18:45 (5:50/km) @ AHR 136 (82%), MHR 145. Frees. Felt good/OK. Light rain early. Breathing relaxed up the hill (3 to 6k) RS 793. Mild, 18°C; humid. [U]
Week 12 91k - OK week. Good long run. Weight 73.0kg. 380km last 4 weeks.


DateKms Comments
Mon
21 Mar
nil Was going to run 16k or so with the Speedygeese. Had a biopsy done on a skin lesion on the back of right calf and the Doc said not to run today.
Tue
22 Mar
15 6.46pm. Rose Cottage 15 in 1:27:25 (5:50/km) @ AHR 133 (81%), MHR 147. Frees. Felt OK. Last 2k on the trail tricky in low light — didn't want to do a Kelley Flood. RS 775. Mild, 20°C; breezy. [M]
Wed
23 Mar
16 5.28pm. From PH - early 3.5k with Ruth & Chris then Andy for usual War Memorial loop + extra. 1:45:06 (6:34/km) @ AHR 120 (73%), MHR 135. Asics. Felt OK (tired early, OK later). RS 788. Cool, 13°C; windy. [L]
Thu
24 Mar
10 6.56pm. School 10 in 57:13 (5:43/km) @ AHR 131 (79%), MHR 140. Frees. Felt OK/good. MAF test zone. HR getting back to 'normal'. Splits: 27:54 (130), 29:19 (132). RS 750. Cool, 14°C; windy. [M]
Fri
25 Mar
9 7.00pm. Track, Calwell. 2k to & from. 5000m in 29:20 (5:52/km) @ AHR 128 (78%), MHR 133. Frees. Easy. Splits: 5:50, 5:55, 5:51, 5:54, 5:50, Have missed this lovely soft grass. RS 751. Cool, 13°C; windy. [L]
Sat
26 Mar
20 8.06am. From the War Memorial with Ruth (had run 4k early), Emma P & Andy. Anzac Pde to lake, Museum, ANU, Uni Bar, Haig Park and back. 2:06:33 (6:20/km) @ AHR 124 (75%), MHR 136. Asics. Felt good - very easy. Splits: 62:23, 64:10. Coffee (good) after at WM Cafe. RS 785. Cool, 11°C; windy. [L]
Sun
27 Mar
16 9.22am. Vets' Handicap Stromlo. 8k in 46:24 (5:48/km) @ AHR 138 (84%), MHR 148. Frees. Felt good. Easy. 1k warm-up with Geoff; 7k warm-down in 42:20 @ AHR 131 (79%). RS 800. Sunny, 12°C; breezy. [U]
Week 13 86k - Good week. Long runs becoming easier. Weight 73.0kg.
Mon
28 Mar
17 4.32pm. Speedygeese. Early 8k - Geoff, Nadine & Craig to Kingston. 46:22 (5:48/km) @ AHR 131 (79%), MHR 141. Ruth's rebel run (9k) + Nadine & Andy down to the lake. Felt good. RS 759. Sunny, 18°C; breezy. [M]
Tue
29 Mar
10 6.53pm. Pines 10k in 57:02 (5:42/km) @ AHR 130 (79%), MHR 140. Frees. Felt OK/good. Happy with the HR - 2nd best beats/km this year. Splits: 27:55 (126) 29:07 (133). RS 741. Mild, 19°C; calm. [M]
Wed
30 Mar
16 5.12pm. From PH - early 4k solo on lower trail, then with Ruth & Chris on usual War Memorial loop. 1:44:10 (6:31/km) - no HR data (low battery in watch). Frees. Felt OK/good. Very easy. Mild, 16°C; breezy. [L]
Thu
31 Mar
nil Rest day. Needed it. Tired from a few long work days and late (my own doing) nights.
Fri
1 Apr
14 6.40pm. Track, Calwell. 2k to & from. 10,000m in 58:11 (5:49/km) @ AHR 132 (80%), MHR 138. Frees. Felt OK/good. Splits: 6:08 (125) 6:01 (130) 5:51 (32) 5:54 (32) 5:47 (33) 5:47 (32) 5:43 (33) 5:38 (34) 5:38 (35) 5:44 (33). Started with sun setting, finished under starlight. RS 768. Mild, 16°C; calm. [M]
Sat
2 Apr
17 8.43am. From the War Memorial with Ruth & Emma P. Anzac Pde to lake, Telopea Pk (marathon finish), Wetlands. 1:46:40 (6:16/km) @ AHR 126 (76%), MHR 138. Asics. Felt OK/good. Dist educated guess as Ruth's Garmin died at 11k (battery). 2nd half faster. Coffee at WM Cafe + Liz. RS 791. Calm, 12°C; sunny. [L]
Sun
3 Apr
16 10.57am. After WAG Fun Run (video) - 500m warm-up then West Basin clockwise in 1:34:06 (6:04/km) @ AHR 135 (82%), MHR 145. Asics. Felt good/OK. Legs/energy fine; HR up. RS 820. Sunny, 18°C; perfect. [M]
Week 14 90k - Good week. Enjoyed Calwell & Saturday. Weight 73.0kg.
Mon
4 Apr
nil The doc cut a skin cancer from my right calf (eight stitches). Not to run for ten days.
Tue
5 Apr
nil Missing running already. I'll record standing HR over the coming days. Between 64 and 66 at 7.30pm.
Wed
6 Apr
nil Walking without favouring the leg today. Standing HR 59 to 61. Interesting.
Thu
7 Apr
nil Visited Brian at the Runners Shop (new Frees). Standing HR 68 to 69.
Fri
8 Apr
nil Temp 8 to 22. Forecast for Sunday: 12 to 17 "Rain at times, easing." Standing HR 70 to 71.
Sat
9 Apr
nil Watched 5k race (and CJ's new hair). Nice day - 24C at 3pm. Standing HR 71 to 72.
Sun
10 Apr
nil Watched Canberra Marathon (& Half) with CJ. Cool, breezy and wet. 13°C. Standing HR 73 to 74.
Week 15 0k - A less than good week. Weight 74.0kg.
Mon
11 Apr
nil Haven't been cross-training. May walk the hill tomorrow. Standing HR 74 to 75.
Tue
12 Apr
nil A very cool and damp day. Standing HR 74 to 75.
Wed
13 Apr
nil Ordinary weather again. HR? (maybe I'm over a slight chest cold). Standing HR 69 to 70.
Thu
14 Apr
nilLast day of no running. Looking forward to tomorrow! Standing HR 66 to 69. Lower than expected.
Fri
15 Apr
10 5.08pm. Pines 10k in 56:34 (5:39/km) @ AHR 139 (84%), MHR 150. Frees. Felt OK. Better than expected. Legs felt springy but both hamstrings 'tender'. Breathing comfortable but HR about 10 beats higher than normal. Standing HR 70 to 72 before running. Splits: 27:41 (135) 28:53 (143). RS 786. Cool, 13°C; rain. [U]
Sat
16 Apr
129.15am. From War Memorial with Ruth. Anzac Pde to lake, Museum trail, 5k race turn & back. 1:22:51 (6:54/km). Used 'Casio Lap Memory 30'. Asics. Very easy. Left calf cramp (good one) at WM steps(!), then OK except for stiff legs. Coffee at WM Cafe (Ruth saw Thea running and she joined us). Cool, 8°C; windy! [L]
Sun
17 Apr
8 1.45pm. Warm-up 2k to Calwell Track in 11:35. 5000m in 27:03 (5:25/km) @ AHR 150 (90%), MHR 160. Frees. Splits: 5:22 (141) 5:25 (151) 5:27 (152) 5:31 (153) 5:17 (154). Max HR was 154 until the last 100m where I sped up for fun. Felt OK, but close to threshold HR. 1k jog home. RS 812. Sunny, 15°C; a zephyr. [U]
Week 16 30k - Interesting. Think I learned something. Weight 74.0kg. 206km last 4 weeks.


DateKms Comments
Mon
18 Apr
8 5.22pm. Tharwa Dr Bridge in 52:03 (6:30/km) @ AHR 125 (76%), MHR 133. Asics. 25:28, 26:35. Felt OK. Easy. Kenyan warm-up shuffle to give the legs a rest. Full moon. RS 813. Mild, 15°C; not a cloud. [L]
Tue
19 Apr
nil Tired. Due to getting up in the middle of the night to 'watch' the Boston Marathon via computer.
Wed
20 Apr
9 5.59pm. From PH with Chris & Ruth. Usual loop but short on Anzac Pde. 58:36 (6:31/km) @ AHR 124 (75%), MHR 154. Asics. Felt OK. A couple of quicker bits with Chris. RS 807. Overcast, 12°C; calm. [L]
Thu
21 Apr
nil Need to run early A.M. tomorrow. Not keen on a P.M./A.M. double at this stage.
Fri
22 Apr
8.2 4.43pm. Wagga - Lake Albert/Boat Club. 45:06 (5:30/km) @ AHR 142 (87%), MHR 153. Asics. Felt good/OK. Legs springy first half. Overtaken by young lady running by the lake. RS 781. Mild, 11°C; breezy. [U]
Sat
23 Apr
8.2 4.36pm. Wagga - Lake Albert/Boat Club reverse. 44:49 (5:28/km) @ AHR 139 (84%), MHR 148. Asics. Felt OK/good. An improvement on yesterday. Don't think reverse is any easier. Perfect weather. Fragrant wattle near golf course. No young lady overtakes today, just kids on bikes. RS 760. Mild, 14°C; calm. [U]
Sun
24 Apr
8.2 4.49pm. Wagga - Lake Albert/Boat Club. 45:43 (5:35/km) @ AHR 138 (84%), MHR 147. Asics. Felt OK/good. After a short bush walk with Mum, brother and kids. RS 769. Mild, 19°C; calm. [U]
Week 17 42k - Another interesting week. Fitness improving. Weight ?kg.
Mon
25 Apr
8.2 4.50pm. Wagga - Lake Albert/Boat Club reverse. 45:03 (5:30/km) @ AHR 138 (84%), MHR 146. Asics. Felt OK. Legs not as springy. Saw the blonde (walking towards me with a friend). RS 758. Warm, 19°C; calm. [U]
Tue
26 Apr
8 5.32pm. Pines 8k in 43:57 (5:30/km) @ AHR 134 (81%), MHR 145. Frees. Felt good/OK. 10k course turning at the Were St underpass (late start, so 8k). Low RS number - a return to form? Ran after the 3-hour drive from Wagga. Splits: 21:12 (132) 22:45 (137). RS 736. Cool, 11°C; breezy. [M]
Wed
27 Apr
10.2 5.52pm. From PH with Chris, Andy & Ruth. Usual loop, Anzac Pde to War Memorial steps. 64:55 (6:22/km) @ AHR 124 (75%), MHR 133. Asics. Very easy but felt flat (no spring). RS 789. Overcast, 10°C; windy. [L]
Thu
28 Apr
10 5.31pm. Pines 10k in 55:24 (5:32/km) @ AHR 134 (81%), MHR 144. Frees. Felt OK/good. Trail near Tuggie Creek in the dark was dodgy. Splits: 27:26 (130), 27:58 (138). RS 742. Cool, 12°C; windy. [M]
Fri
29 Apr
nil Rest day. Starting to run well, but curious about the difference a rest day will make. May schedule some plyos, drills and sprints (up and downhill, gentle slope) instead of rest on this day.
Sat
30 Apr
14 9.09am. From the War Memorial with Emma P, Ruth & Andy - short-cut to Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, K.A. Bridge, Anzac Pde. 1:28:36 (6:20/km) @ AHR 125 (75%), MHR 145. Felt good. Very easy with a few quicker bits. Coffee at the WM Cafe minus Ruth. RS 791. Mild, 15°C; calm. [L]
Sun
1 May
12.6 Race: Nail Can Hill Run. Albury. 11.3k. 317th in 63:07 (5:35/km). No RH data (used Casio watch). Asics GT2130s. Felt OK/flat (enjoyed the first 3k — after that felt tired). Nowhere near fit for this race distance/degree of course difficulty. Splits: 4:47, 5:16, 7:28 (a quicker k than last year), 8:15 (4k - 25:46), 5:21, 5:12, 4:42, 6:05, 4:14, 5:31, 5:03, 1:13. Jim ran 62:32. 1.3k warm-up. Mild, 14-16°C; sunny, calm. [B]
Week 18 63k - Good week but the race was slow! Weight 74.0kg.
Mon
2 May
10 4.32pm. Speedygeese. Early 8k with Geoff, Nadine & Craig to Kingston in 47:24 (5:56/km) @ AHR 129 (78%), MHR 147. Frees. Felt OK (slight calf soreness). 2k group warm-up. RS 764. Cool, 12°C; calm. [L]
Tue
3 May
nil Unscheduled rest day. Buggered after working 3 hours' overtime.
Wed
4 May
11 6.01pm. From PH with Chris, Andy & Ruth. Usual loop, Anzac Pde to War Memorial steps, Rec Place on return with Tori from Comm Bridge. 68:22 (6:13/km) @ AHR 121 (73%), MHR 147. Frees. Felt good. Easy pace generally after quick to the Carillon. Lots of stopping. RS 752. Cool, 9°C; breezy. [L]
Thu
5 May
10 5.33pm. Pines 10k in 54:29 (5:27/km) @ AHR 135 (82%), MHR 148. Frees (no socks). Felt good/OK. Ran with headlamp. HR & breathing good; legs the weak link — they were springy first half but tired and short-striding second half. Splits: 27:18 (130), 27:11 (140). RS 736. Cool, 8°C; calm. [M]
Fri
6 May
nil Tired - a busy day at work. 10 hours, and I was rushing. Not happy!
Sat
7 May
17.2 9.05am. From the War Memorial with Ruth & Andy; Geoff & Emma P (for a bit) from Ferry Terminal, then ANU to Haig Park & back. 1:44:08 (6:03/km). No HR data (strap stuffed?). Time est from 2 x return time. Asics. Felt good. Pace quite easy. Coffee at Wilbur's in Hackett (saw Stu, Davo & Elizabeth). Cool, 6°C; calm. [L]
Sun
8 May
4 3.18pm. Race: Fadden Pines Cross Country - 2,500m race in 11:31 (4:37/km) @ AHR 155 (94%), MHR 160. Lap splits: 5:41/5:51. Frees. Felt OK. Warm-up too short. Last early, but caught Jim at 750m. Fun. OK for first short race in a while (have run equiv of 10:41 at this HR in '08). RS 715. Mild, 10°C; sunny. [B]
Week 19 52k - Not quite the week I wanted, but OK. Weight 74.0kg.
Mon
9 May
10 4.32pm. Speedygeese. Early 8k with Geoff, Nadine & Craig to Kingston in 46:22 (5:48/km) @ AHR 133 (81%), MHR 150. Frees (no socks). Felt OK. 2k group warm-up. RS 771. Cold, 7°C; windy. [M]
Tue
10 May
nil Unscheduled rest day. Worked 10.5 hours. Tired.
Wed
11 May
10.2 5.34pm. From PH with Chris, Andy & Ruth. Early lap of the house with Ruth then the usual loop minus Anzac Pde. 63:57 (6:16/km) No HR data. Asics. Felt good. Easy run. Cold, -2°C; windy. [L]
Thu
12 May
10 5.33pm. Pines 10k in 54:18 (5:26/km) @ AHR 136 (82%), MHR 146. Frees. Felt good/OK. Slow crossing Tharwa Dr (traffic). After a 10-hour day. Splits: 26:24 (132), 27:54 (140). RS 738. Cold, 4°C; breezy. [M]
Fri
13 May
nil Unscheduled rest day. Was going to run... have a slight niggle in the lower left shin (have had this before), so decided late to take the day off. I think it's from running on concrete/bitumen.
Sat
14 May
15 9.20am. From the War Memorial with Ruth (Emma P crook). Anzac Pde to lake, Kings Ave, sth side lake past Lotus Bay, Comm Bridge on return. 1:36:48 (6:27/km) @ AHR 125 (76%), MHR 136. Felt good. Easy, good conversation. Shin OK. New Garmin 305 (9:33 miles!). Coffee WM Cafe + CJ & Liz. RS 807. Cool, 5°C; sunny. [L]
Sun
15 May
8 3.30pm. Race: Fadden Pines Cross Country - 2,500m race in 11:37 (4:39/km) @ AHR 152 (92%), MHR 160. Lap splits: 5:48/5:49. Frees. Felt OK. Although marginally slower than last week, lower heart-beats per km. Warmed up 2 hours before by hiking to the summit of Mt Tuggeranong. RS 706. Mild, 10°C; sunny. [B]
Week 20 53k - Small gains this week. Weight 74.0kg. 210km last 4 weeks.


DateKms Comments
Mon
16 May
11 4.32pm. Speedygeese. Early 8k with Geoff, Nadine & Craig to Kingston in 45:44 (5:43/km) @ AHR 130 (79%), MHR 143. Frees. Felt good. Splits: 23:07 / 22:37. 3k group warm-up. RS 743. Cold, 8°C; calm. [M]
Tue
17 May
10 5.04pm. School 10 in 54:22 (5:26/km) @ AHR 134 (81%), MHR 144. Frees. Felt good. Best RS this year. Full moon rising in east from Johnson Drive - one hand above horizon second lap. Garmin said this course is 10.10 k so that's good. Splits: 26:33 (132), 27:49 (136). RS 729. Cool, 5°C; breezy. [M]
Wed
18 May
9.5 5.55pm. From PH with Chris, Andy & Ruth. Anti-clockwise Central Basin + lap of PH. 60:45 (6:24/km) @ AHR 119 (72%), MHR 130. Asics. Felt OK. Lake a mirror. Full moon. Easy run. RS 761. Cold, 4°C; calm. [L]
Thu
19 May
nil I'll put it down as a rest day. Worked 10 1/2 hours. Tired. Hope to run 10k Friday.
Fri
20 May
10 5.41pm. School 10 in 57:28 (5:45/km) @ AHR 129 (78%), MHR 142. Frees. Felt OK, but tired (work hours). Sensed a short stride. Second half smoother. Splits: 29:16 (123), 28:12 (134). RS 741. Cool, 7°C; calm. [L]
Sat
21 May
8.5 3.00pm. Race: HM Eve 5k road. 35th in 23:06 (4:37/km) @ AHR 152 (92%), MHR 161. Frees. Felt good! Splits: 4:26, 4:32, 4:45 (13:43), 4:51, 4:32. AHRs: 144 / 154 / 154 / 154 / 156 /. Happy with how my legs felt (stride) this race. Gradually catching kids who started fast. Best 5k since 2 March 2010. Course PB is 21:46 from '08. 3k warm-up, 500m warm-down followed by Rec Place coffee with Ruth. RS 702. Mild, 14°C; breezy. [B]
Sun
22 May
6 2.43pm. Easy fartlek running at Fadden Pines (plus a warm-down with Stephen, Tim & Geoff), trying not to lose any runners. Mild, 15°C; late drizzle. [L]
Week 21 55k - Happy 5k race. Weight 73.5kg.
Mon
23 May
10 4.32pm. Speedygeese. Early 8k with Geoff & Craig to YMCA Yacht Club in 48:24 (6:03/km) @ AHR 127 (77%), MHR 142. Frees. Felt OK. Worked 11 hours. 2k group warm-up. RS 768. Cold, 4°C; windy. [L]
Tue
24 May
10 5.12pm. Pines 10k in 54:30 (5:27/km) @ AHR 133 (81%), MHR 142. Frees. Felt good. Moving well for 6k, a bit tired after that so eased the pace. Good RS number (heart-beats per km). Dirt parts of course nice and soft after recent rain. Splits: 26:16 (132), 28:14 (134). RS 725. Cold, 7°C; breezy. [M]
Wed
25 May
8.5 5.54pm. From PH with Chris, Andy & Ruth. Anti-clockwise Central Basin, Constitution Ave. 53:06 (6:15/km) @ AHR 117 (71%), MHR 130. Frees. Felt OK/good. Very easy. RS 731. Cold, 4°C; windy. [L]
Thu
26 May
12 4.55pm. Rose Cottage 12 in 1:07:58 (5:40/km) @ AHR 132 (80%), MHR 144. Frees. Felt OK. Held form for about 6k then lost it (tired?). Good HR data. Splits: 34:00 / 33:58. RS 748. Cold, 6°C; calm. [M]
Fri
27 May
nil Rest day. 10k in the morning and possibly the 3k cross country race later.
Sat
28 May
10

5.5
9.40am. From the War Memorial with Ruth. Anzac Pde to past Boathouse. 64:29 (6:27/km) @ AHR 117 (71%), MHR 124. Frees. Felt good. Last with Ruth for a while. Good coffee at WM Cafe. RS 754. Sunny, 5°C; calm. [L]
12.15pm. Race: YCRC Campbell Park 3k. 23rd in 13:43 (4:34/km) @ AHR 154 (93%), MHR 164. Frees. Felt OK/good. Again, gradually catching fast-starting kids. Just behind Rob Ey. Rough course and not flat, so I think a better race than last week. Splits: 4:33 (146) 4:36 (157) 4:34 (160). RS 704. Sunny, 10°C; calm. [B]
Sun
29 May
8

5
9.20am. Vets' Handicap West Stromlo. 7.5k in 45:35 (6:05/km) @ AHR 127 (77%), MHR 145. Frees. Felt OK. Easy enough jogging. Walked steep hills. RS 772. Cool, 7°C; calm. [L]
3.30pm. Race: Fadden Pines Cross Country - 2,500m race in 12:04 (4:50/km) @ AHR 142 (86%), MHR 154. Lap splits: 6:03/6:01. Frees. Legs tired so ran tempo effort. Good RS number. RS 685. Mild, 14°C; calm. [U]
Week 22 69k - Further improvement this week. Weight 73.5kg.
Mon
30 May
11 4.31pm. Speedygeese. Early 8k with Geoff & Craig to Kingston in 47:24 (5:56/km) @ AHR 125 (76%), MHR 141. Frees. Felt good. Splits: 24:26 / 22:58. 3k group warm-up. RS 741. Cold, 6°C; windy. [L]
Tue
31 May
10 5.44pm. School 10 in 54:15 (5:26/km) @ AHR 135 (82%), MHR 148. Frees. Felt good/OK. Stride good for 4k, then shorter as tiredness set in. Splits: 26:28 (132), 27:47 (138). RS 732. Cool, 9°C; windy. [M]
Wed
1 Jun
7 7.42pm. Johnson Dr 7k in 38:42 (5:32/km) @ AHR 131 (79%), MHR 144. Frees. Felt good/OK. Maintained stride for 4k, then lost it. After a 13-hour day at work. RS 724. Cool, 9°C, breezy. [M]
Thu
2 Jun
10 7.32pm. Pines 10k in 57:50 (5:47/km) @ AHR 128 (77%), MHR 141. Frees. Felt less than OK. Blood sugar problem & tired. 12-hour day. Splits: 28:58 (126), 28:52 (130). RS 740. Cold, 8°C; breezy. [L]
Fri
3 Jun
nil Was going to have a run over a new hill repeat course but decided against it. Had a minor niggle top of my right foot the last k of yesterday's run. Seemed OK walking today, but why not rest it?
Sat
4 Jun
15 1.04pm. Race: YCRC Longstaff 8k. 23rd in 40:16 (5:02/km) @ AHR 150 (91%), MHR 154. Frees. Bit of a grind (esp 2nd lap). Course not fast - rough & spongy grass, off-camber. Splits: 19:50 (149), 20:25 (151). Foot good! 4k race as warm-up with Geoff in 23:55 @ AHR 133. 3k warm-down. RS 755. Cool, 9°C; breezy. [B]
Sun
5 Jun
4

3
11.45am. Measuring a gentle 300m hill for repeats (on dirt track behind Weavers Cres) + ran 10 laps in 19:06 (6:21/km) @ AHR 119 (72%). Frees. RS 758. Cool, 4°C; sunny. [L]
3.30pm. Race: Fadden Pines Cross Country - 2,500m race in 11:59 (4:48/km) @ AHR 144 (87%), MHR 154. Lap splits: 6:00/5:59. Frees. Tired. Catching Jim (dropped out after 600m). RS 690. Cool, 6°C; sunny. [U]
Week 23 60k - Going OK, but long work hours a problem. Weight 73.5kg.
Mon
6 Jun
10 7.08pm. Pines 10k in 60:29 (6:03/km) @ AHR 121 (73%), MHR 129. Frees. Easy jogging. Tired. After an 11-hour work day. Headlamp batteries cactus. Splits: 29:24 (120), 31:05 (122). RS 732. Cold, 3°C; calm. [L]
Tue
7 Jun
10 5.41pm. School 10 in 54:48 (5:29/km) @ AHR 135 (82%), MHR 148. Frees. Felt OK. Started fast to get warm then slowed. Splits: 26:50 (134), 27:58 (136). RS 740. Cold, 1°C; windy. [M]
Wed
8 Jun
10.5 6.38pm. From PH with Chris (Andy forgot shoes). Usual loop, Anzac Pde to War Memorial roundabout, Constitution. 62:06 (5:55/km) @ AHR 126 (76%), MHR 139. Asics. Felt OK. RS 745. Cold, -4°C; windy. [L]
Thu
9 Jun
7.5 4.57pm. FireTrail7 in 37:33 (5:22/km) @ AHR 139 (84%), MHR 148. Frees. Felt good. Like this course. Moving well. 500m warm-down. Splits: 5:33 5:15 5:26 5:16 5:25 5:30 5:08. RS 746. Cold, 5°C; calm. [U]
Fri
10 Jun
10 4.56pm. School 10 in 58:40 (5:52/km) @ AHR 128 (78%), MHR 139. Asics. Felt tired. A little DOMS in the quads from yesterday's hills (good). Started easy - increased effort 2nd lap but no quicker. Feeling the 10-hour days on this run. Splits: 29:14 (125), 29:26 (131). RS 751. Cold, 6°C; calm. [L]
Sat
11 Jun
7.5 11.01am. FireTrail7 in 37:27 (5:21/km) @ AHR 140 (85%), MHR 149. Frees. Felt good/OK. Faster start than Thurs; faded. 500m w/down. Splits: 5:18 5:17 5:31 5:14 5:28 5:24 5:15. RS 749. Sunny, 5°C; windy. [U]
Sun
12 Jun
8.2 4.12pm. Wagga - Lake Albert/Boat Club. 43:18 (5:17/km) @ AHR 134 (81%), MHR 144. Frees. Felt good. Major improvement on heat-beats per km. Easy course but not dead flat. Stride felt good for the most part. Splits: 5:22 5:16 5:12 5:19 5:15 5:10 5:22 5:32. RS 708. Mild, 12°C; calm. [M]
Week 24 64k - Encouraging run Sunday. Weight 73.5kg. 248km last 4 weeks.


DateKms Comments
Mon
13 Jun
13 4.32pm. Speedygeese. Early 8k with Geoff & Craig to Kingston in 48:16 (6:02/km) @ AHR 121 (73%), MHR 133. Frees. Felt good. Easy. 2k group warm-up + 3k @ 5:10/km. RS 730. Cold, 6°C; windy. [L]
Tue
14 Jun
10 4.55pm. School 10 in 55:28 (5:33/km) - No HR data, flat battery. Frees. Felt OK/good. Moving well. Breathing relaxed. Full moon helped 2nd lap. Splits: 27:59, 27:29. Cold, 5°C; windy. [M]
Wed
15 Jun
10.5 6.16pm. From PH with Andy (Chris stuck at work). Usual loop, Anzac Pde to War Memorial roundabout, Constitution. 59:31 (5:40/km) @ AHR 125 (76%), MHR 142. Frees. Felt good. RS 709! Cold, 6°C; windy. [L]
Thu
16 Jun
7.5 5.01pm. FireTrail7 in 38:04 (5:26/km) @ AHR 131 (79%), MHR 141. Frees. Felt good (movement-wise) but too tired to attempt a harder session. In future I'll note if I work less than a 9-hour day (today was 10). 500m warm-down. Splits: 5:33 5:29 5:36 5:18 5:27 5:31 5:10. RS 712. Cold, 7°C; calm. [M]
Fri
17 Jun
nil Rest Day. Race is 10.40am in the morning.
Sat
18 Jun
15 11.10am. Race: ACT CC Champs 12k. 2nd last (24th) in 59:33 (4:58/km) @ AHR 144 (87%), MHR 154. Frees. Felt OK. 12k too far, so more like tempo run. Splits: 4:38 4:54 5:01 4:37 5:00 4:53 5:05 5:20 4:49 5:17 4:50 5:04. Variation due to hills & headwind, effort was even. 3k warm-up. RS 715. Cold, sunny, 2°C; very windy. [U]
Sun
19 Jun
6 3.16pm. Race: Fadden Pines CC - 2,500m race in 11:38 (4:39/km) @ AHR 150 (91%), MHR 157. Lap splits: 5:48/5:50. Frees. Felt surprisingly OK - yesterday obviously not too hard. RS 698. Cool, 8°C; sunny. [U]
Week 25 62k - Big improvement in the RS number. Weight 74.0kg.
Mon
20 Jun
15 4.31pm. Speedygeese. Early 8k with Geoff, Nadine & Craig to YMCA Yacht Club in 47:32 (5:56/km) @ AHR 127 (77%), MHR 144. Frees. Body tired but legs OK/good. 2.2k warm-up then 10 laps of the 460m East Rose Gardens loop steady paced in 25:40 @ AHR 137. RS 755. Cold, 6°C; windy. [L] [M]
Tue
21 Jun
nil Rest day. Not totally happy with the decision. Tired after 10 hours at work.
Wed
22 Jun
10 6.06pm. Pines 10k in 55:40 (5:34/km) @ AHR 132 (80%), MHR 139. Frees. Felt OK but tired. Snow on mountains over the river. Splits: 27:39 (129), 28:01 (135). RS 735. Cold, 1°C; windy. [M]
Thu
23 Jun
12 4.43pm. Rose Cottage 12 in 1:06:20 (5:32/km) @ AHR 133 (81%), MHR 143. Frees. Felt good. Only working 8 1/2 hours helped. Just made it off the trail before darkness made footing unsafe. Good RS number for this course (ks 4, 5 & 6 are uphill). Splits: 33:00 / 33:20. RS 735. Cold, 7°C; calm. [M]
Fri
24 Jun
10 4.44pm. Pines 10k in 58:33 (5:51/km) @ AHR 125 (76%), MHR 139. Frees (new ones, not as comfortable!). Easy jogging. 2nd 5k not great for HR. Splits: 28:48 (122), 29:45 (128). RS 732. Cold, 7°C; calm. [L]
Sat
25 Jun
10.2 1.12pm. Race: YCRC Lennox Gdns 4 x Mile Relay (1622m). Ran in 2 teams - legs 2 & 4, 7 mins between. 6:52 (4:14/km) @ AHR 154 (93%), MHR 163 + 7:21 (4:32/km) @ AHR 148 (90%), MHR 155. Frees. Felt OK, but not fast. Hike around Mt Ainslie 9.3k earlier for Vets course check left me tired. Chased Burkie first run but couldn't close the gap (6:49). 7k warm-down jog - 6:25/km @ AHR 120. Mild, 12°C; sunny. [B]
Sun
26 Jun
8 3.15pm. Race: Fadden Pines CC - 2,500m race in 11:26 (4:34/km) @ AHR 146 (88%), MHR 154. Lap splits: 5:38/5:48. Frees. Felt OK but for legs. Good RS number for course. 4.5k w'down. RS 668. Cool, 9°C; sunny. [U]
Week 26 65k - Pretty good week considering work hours. Weight 73.5kg.
Mon
27 Jun
12 4.32pm. Speedygeese. Early 8k with Geoff, Nadine & Craig to Kingston in 47:34 (5:57/km) @ AHR 121 (73%), MHR 132. Frees. Felt good (but tired). Easy. 4k easy jog with group. RS 719. Cold, 8°C; calm. [L]
Tue
28 Jun
10 6.55pm. Pines 10k in 53:36 (5:22/km) @ AHR 130 (79%), MHR 141. Frees. Felt good. Stride good in parts. Sub-700 RS#! Heart/lungs ahead of legs. Splits: 26:20 (126), 27:16 (134). RS 697. Cold, 5°C; breezy. [M]
Wed
29 Jun
8 4.35pm. Hill Repeats. 5 x 400m hill (from sub-station road west on trail), 400m jog down recovery. Ups were about 2:05 (5:12 k pace). Total of 4k in 21:50 @ AHR 132 (80%), MHR 148. Frees. A start. Felt blah on 3k warm-up. No leg strength for the uphills (quads). 1k warm-down. Cold, 7°C; breezy. [B]
Thu
30 Jun
11.4 4.25pm. Track, Calwell. 2k warm-up to track. 800m loop with Kathy. 15 laps of lane 6 (6,555m) in 32:42 (4:59/km) @ AHR 143 (87%), MHR 147. Frees. Felt good. Even. 2k warm-down. RS 713. Cold, 7°C; calm. [U]
Fri
1 Jul
8 5.22pm. Tharwa Dr Bridge in 42:24 (5:18/km) @ AHR 130 (79%), MHR 143. Frees. Felt OK. PB RS number for this course. Similar run to Feb 6 2008 (day before a 12:16 track 3000m). Leg strength and stride length can still be improved. Splits: 20:53 (128) 21:31 (132). RS 689. Cold, 3°C; breezy. [M]
Sat
2 Jul
nil Planned rest day. A hair-cut ($30!), laundry, and a few other shopping bits and pieces.
Sun
3 Jul
5 3.18pm. Race: Fadden Pines CC - 2,500m race in 11:16 (4:30/km) @ AHR 149 (90%), MHR 157. Lap splits: 5:38/5:38. Frees. Best 2011 time; no leg benefit from day off (felt weak). Short warm-up. People generally run a quicker pace for 5k than they do on this course - perhaps 22-low for 5k? RS 671. Cool, 10°C; breezy. [B]
Week 27 54k - Two good training runs, but race a bit slow. Weight 74.0kg.
Mon
4 Jul
15 4.31pm. Speedygeese. Early 8k with Geoff, Nadine & Craig to YMCA Yacht Club in 48:03 (6:00/km) @ AHR 122 (74%), MHR 139. Frees. Felt OK. 2.2k warm-up. 4k on 460m East Rose Gardens loop tempo pace in 21:46 (5:26/km) @ AHR 139 (84%), MHR 146. 800m warm-down. RS 733. Cold, 4°C; damp. [L] [U]
Tue
5 Jul
8 6.06pm. Tharwa Dr Bridge in 47:03 (5:52/km) @ AHR 125 (76%), MHR 136. Frees. Felt bad. Quick first 3k then jogged. Headwind down Johnson Dr. Splits: 21:47 (126) 25:16 (124). RS 735. Cold, 1°C; windy. [L]
Wed
6 Jul
nil Day off running. Worked 11 hours. Tired. A note for myself: prior to important races (a 5k), I need two days of very easy running (8 to 10k low HR jogging) plus some strides.
Thu
7 Jul
nil Another big day at work. In a bit of a panic regarding packing and last minute 'to do' things.
Fri
8 Jul
10 5.02pm. School 10 in 52:53 (5:17/km) @ AHR 138 (84%), MHR 145. Frees. Felt good/OK (2nd 5k not great). PB for course (previous Jan 28, 2010), but AHR higher than I'd like. Only a 9-hour work day but still tired. Sore shins - left more than right. Splits: 25:34 (137), 27:19 (140). RS 730. Very cold, 0°C; breezy. [U]
Sat
9 Jul
7.5 10.27am. FireTrail7 in 37:03 (5:18/km) @ AHR 141 (85%), MHR 150. Frees. Felt OK. Shin good. Steady effort (pushed last k) - could feel the hills working the quads (still weak there). 500m warm-down. Splits: 5:17 5:22 5:34 5:09 5:30 5:23 4:50. RS 746. Blue skies, 3°C; windy. [U]
Sun
10 Jul
5.5

6.4
6.15am. Quick run before the airport shuttle on Stamford Plaza treadmill. 1.5k warm-up. 4k in 21:59 (5:30/km). New Free 2.0+ (great shoes). No HR data. Felt good. Speed was 12kph at end, but felt faster. [M]
4.35pm. Hotel treadmill at Embassy Suites LAX. 6.437k (4 miles) in 34:58 (5:26/km) @ AHR 132 (80%), MHR 148. Free 2.0. Felt good - 'mill covered in sweat afterwards. RS 717. [M]
Week 28 52k - OK week (70k would be better). Weight 74.0kg. 233km last 4 weeks.


DateKms Comments
Mon
11 Jul
5 11.40pm. Palomar Hotel Gym treadmill. 5k in 26:33 (5:19/km) @ AHR 133 (81%), MHR 140. Free 2. Felt good. In air-con but lack of movement made me sweat. RS 706. [M]
Tue
12 Jul
5 6.35pm. Palomar Hotel Gym treadmill. 5k in 28:42 (5:44/km) @ AHR 127 (77%), MHR 133. Free 2. Felt OK. After lots of walking. Easy, want to switch to AM if I'm to survive heat of running outdoors. RS 729. [L]
Wed
13 Jul
9.5 6.40am. From P St NW on bike path beside Potomac River south to Arland D Williams Memorial Bridge & back. 9.5k in 53:24 (5:37/km) @ AHR 129 (78%), MHR 141. Free 2. Felt good. Enjoyed running in fresh air, even though it was warm, humid air. A couple of stops for photos & bubblers. RS 725. Hot, 28°C; humid. [M]
Thu
14 Jul
9.5 7.24am. Same course but via George Mason & Jefferson Memorials. 9.5k in 53:03 (5:35/km) @ AHR 129 (78%), MHR 139. Free 2. Felt good. Much cooler. Headwind on return up Potomac. RS 720. Warm, 22°C; breezy. [M]
Fri
15 Jul
8 6.10am. Same course, turning early in West Potomac Park. 8k in 43:42 (5:28/km) @ AHR 131 (79%), MHR 141. Free 2. Felt OK (tired). Humidity noticeable this morning. Many runners out. RS 716. Warm, 21°C; humid. [M]
Sat
16 Jul
10 5.45am. Same course + half lap of Jefferson Memorial (anti-clockwise). 55:11 (5:31/km) @ AHR 128 (78%), MHR 137. Free 2. Felt good (easy leg & HR-wise), sleepy. Counted 17 runners (fewer than usual); only 3 men. Splits: 5:45 5:26 5:30 5:30 5:36 5:28 5:27 5:20 5:25 5:45. Train to NYC today. RS 706. Warm, calm, 21°C; humid! [M]
Sun
17 Jul
10 7.40am. Central Park! From 5th Ave near E 107th, into park, one lap of road (East/West Drives) in 53:57 (5:24/km) @ AHR 132 (80%), MHR 141. Free 2. Felt good/OK. Steady run - ks varied between 5:07 & 5:34 depending on hills (CP is hilly!) Stopped for a couple of quick photos. Good RS number. RS 712. Warm, 23°C; humid! [M]
Week 29 57k - Good week. The U.S. is agreeing with my running. Weight ??kg.
Mon
18 Jul
10 6.47am. Central Park. South on West Drive, bridal trail, lap of Jackie Kennedy Reservoir, left Terrace Dr, stopped before 79th St Transverse. 8k in 44:11 (5:31/km) @ AHR 132 (80%), MHR 139. Free 2. Movement OK; struggled with humidity (saturated) - stopped early. 2k warm-down (got lost!). RS 729. Warm, 24°C; very humid. [M]
Tue
19 Jul
9 6.42am. Central Park. Started at ped crossing near swimming pool - West + East Drives. 9k in 47:33 (5:17/km) @ AHR 138 (80%), MHR 148. Free 2. Worst morning so far for humidity. Planned 10, was fading at 7, so stopped at 9k. Splits: 4:40 (down), 5:20, 18, 14, 16, 31, 27, 40, 10. RS 729. Warm, 25°C; very humid! [M]
Wed
20 Jul
7 7.34am. Central Park. Time tight, so 5k 'solid'. Same start, left at Terrace Dr, stop before East Drive. 25:03 (5:01/km) @ AHR 139 (84%), MHR 146. Free 2. Moving OK; day-to-day recovery lacking. RS 696. Warm, 23°C; humid. [U]
Thu
21 Jul
12.6

3
6.35am. Queensboro Plaza. Ran with the famous TK around Roosevelt Island (great views of Manhattan over the East River), then over 'her' bridge (the 59th St Bridge), finishing at 1st Ave. 12.55k in 1:16:04 (6:04/km) @ AHR 128 (77%), MHR 142. Free 2. Loved this run - a different view of New York. RS 776. Hot, 26°C; humid. [L]
6.40pm. Van Cortlandt Park. 3k in a bushy park near Woodlawn looking for the 5k race. Couldn't find it.
Fri
22 Jul
9.7 6.52am. Central Park. Anti-clockwise lap Park Dr from ped crossing opp East 106th. 62:21 (6:26/km) @ AHR 125 (76%), MHR 142. Free 2. Felt bad. This was to be the hottest July 22 in NYC history (minimum o/n 29.4). First 7k, 38:46 (5:32/k) @ AHR 133, then walked. Legs not springy at all. RS 803. Hot, calm, 30°C; humid! [M] [L]
Sat
23 Jul
3.22 9.40pm. Boston. Radisson pool treadmill. 2 miles mostly at 6.5mph, in 18:40 (5:48/km) @ AHR 130 (79%), MHR 137. Free 2. Felt OK, but 2 miles far enough on the 'mill. RS 754. Warm, humid. [M]
Sun
24 Jul
8 7.15am. Boston. From Charles St, through 'Swan Boats' park to path beside Charles River; west to just past Boston University Bridge; back to Longfellow Bridge. 43:30 (5:26/km) @ AHR 134 (81%), MHR 144. Free 2. Legs springy! Enjoyed flat course. In this humidity I'm only good for 8k. RS 729. Warm, light rain, 27°C; humid. [M]
Week 30 62k - OK week, but heat/humidity making it difficult. Weight ??kg.
Mon
25 Jul
9.5 5.15pm. Boston. Charles St, Boston Common - left Pinckney St, right to pedestrian bridge, west by Charles River, over Massachusetts Bridge, Uni Bridge to Beacon St, Comm Ave, Boylston St. 52:54 (5:34/km) - no HR data (forgot strap). Free 2. Felt OK/good. Easy - held back in view of tomorrow's run. Mild, 19°C, light rain. [M]
Tue
26 Jul
8.7 7.17am. Boston. From middle of Common (satellites), across park to Arlington, over footbridge to Charles River, west bikepath turning near Boston Uni track. 46:44 (5:22/km) @ AHR 129 (78%), MHR 137. Free 2. Very pleasing. A little tired and sleepy but a low HR and good pace (dead flat course). Didn't see Katherine H-S's twin sister this morning. Splits: 5:22 5:13 5:20 5:26 5:28 5:21 5:19 5:24 3:51. RS 693! Mild, overcast, 19°C; humid. [L]
Wed
27 Jul
7 7.08am. Brunswick, Maine. From Comfort Inn on Pleasant St, right Stanwood St, left Mckeen St, right Spring St, left Thompson St, right Maine St & back. 40:42 (5:49/km) @ AHR 120 (73%), MHR 128. Free 2. Slow start (stiff) - 6:17 first k, then 5:40 to 44s. Felt easy. Good RS number again. RS 698. Mild, 17°C; humid. [L]
Thu
28 Jul
8 5.32pm. Bar Harbor, Maine. From near Primrose Inn, Ledgelawn Ave south to a trail - Great Meadow Loop (like Lane Cove), lap cemetery, local baseball field, sth on Main St and back. 45:40 (5:42/km) @ AHR 127 (77%), MHR 137. RS 725. Free 2. Close to late lunch + arvo tea so not a comfortable run. RS 725. Mild, 22°C, sunny. [L]
Fri
29 Jul
7 6.23am. Bar Harbor, Maine. Main St south to The Jackson Laboratory (top of a hill) + some side streets. 40:16 (5:45/km) @ AHR 122, MHR 131. Free 2. Legs moderately springy but RS good. RS 702. Mild, 17°C; humid. [L]
Sat
30 Jul
8 5.16pm. Quebec. From cnr Grand Allée Est & George VI Ave into Battlefields Park, bush track to large park, 2 laps on gravel trail, back to roundabout at Parc de L'esplanade. 44:11 (5:31/km) @ AHR 130 (79%), MHR 145. Free 2. Moving well. Legs were good (springy) in spite of lots of walking today. RS 718. Mild, 26°C, sunny. [M]
Sun
31 Jul
9 6.57am. Quebec. Similar to yesterday but 3 laps of the large park & finishing at Rue d' Auteuil. 50:09 (5:34/km) @ AHR 127 (77%), MHR 144. Free 2. Bit of a sleep-run, but moving well after 3k. Ks 4 to 8 (flat) were between 5:16 and 5:23 @ HR 130 which was very pleasing. RS 708. Mild, 17°C, sunny. [L]
Week 31 57k - Good week. Enjoyed cooler weather of Boston, Maine & Quebec. Weight ??kg.
Mon
1 Aug
7.5 6.58am. Montreal. From near Hotel Le Dauphin, nth-west on Rue de Bleury to Parc du Mont-Royal; up to a lookout. 42:57 (5:44/km) @ AHR 123 (75%), MHR 136. Free 2. Gradual climb on a wide bush trail (lovely!). Effort level comfortable. Splits: 6:25 6:20 6:08 5:57 5:09 5:01 5:12 2:45. RS 704. Mild, 23°C, sunny. [L]
Tue
2 Aug
8 7.59pm. Toronto. Near Radisson, Queens Quay W to a path 'WATERFRONToronto' beside Lake Ontario. 42:41 (5:20/km) @ AHR 132 (80%), MHR 139. Free 2. Felt OK. Flat run. Long drive. RS 704. Hot, 28°C, breezy. [M]
Wed
3 Aug
10 6.01pm. Toronto. Same course as yesterday (WATERFRONToronto), but turning after Dowling Ave. 54:15 (5:26/km) @ AHR 130 (79%), MHR 137. Free 2. Legs not that springy, and too soon after Steam Whistle Brewery tour. North-east headwind on return. RS 705. Mild, windy, 20°C, humid. [M]
Thu
4 Aug
8 6.39am. Toronto. Same waterfront course, turning at 4k. 43:44 (5:28/km) @ AHR 127 (77%), MHR 133. Free 2. Stiff legs early (not a morning runner). Tried to keep up with a lady in blue shorts 3rd km, but she was too quick. Splits: 5:55 5:32 5:18 5:22 5:22 5:27 5:20 5:26. RS 694. Warm, 21°C, sunny. [L]
Fri
5 Aug
9 6.21pm. Niagara Falls. East Portage Rd, then river path, turning at footbridge 'Gate 54C'. 50:41 (5:38/km) @ AHR 125 (76%), MHR 142. Free 2. Steady run after full sightseeing day. RS 704. Warm, breezy, 29°C, humid. [L]
Sat
6 Aug
8 6.37am. Niagara Falls. 1k warm-up to bottom of Murray St, then past falls east on riverside path & back - 7k in 37:02 (5:17/km) @ AHR 132 (80%), MHR 142. Free 2. Legs springy this morning. RS 698. Warm, 23°C, humid. [M]
Sun
7 Aug
5.5 9.58pm. Buffalo. Embassy Suites gym treadmill. 3.2 miles (5.15k) in 28:36 (5:33/km) @ AHR 127 (77%), MHR 138. Free 2. + warm-up. Didn't enjoy this run. RS 705. Warm, calm, humid. [L]
Week 32 56k - Good week. Feel like I'm running well. Weight ??kg. 232km last 4 weeks.


DateKms Comments
Mon
8 Aug
5 7.01am. Buffalo. Walked a k to get satellites. From Virginia St and Delaware Ave, north & back. 27:48 (5:34/km) @ AHR 124 (75%), MHR 143. Free 2. Legs stiff early (as usual), so a gradual progression run on a dead-flat footpath. Splits: 5:47 5:37 5:31 5:30 5:23. RS 689. Warm, 25°C, humid. [L]
Tue
9 Aug
8.5 6.37am. Lake Placid. Two clockwise laps (+ a bit) of Mirror Lake in 45:12 (5:19/km) @ AHR 132 (80%), MHR 143. Free 2. 5:52 1st k, 15:20 for 5 to 7k. Legs springy. Brick footpath (good except for driveways). A few runners, including a blonde girl wearing black - running anti-clockwise & moving well. RS 702. Mild, 14°C, foggy. [M]
Wed
10 Aug
7 5.05pm. Killington, Vermont. 1k warm-up, then from the Grist Mill on Killington Rd, out/back to top of Glazebrook Rd. 6k in 33:38 (5:36/km). No HR data. Free 2. Felt OK for a hilly run - Splits: 5:15 6:24 6:16 5:13 4:55 5:35 (effort was even). Saw 2 runners: an old bloke & another girl in black. Warm, 26°C, windy. [M]
Thu
11 Aug
9 6.01pm. Haverhill, MA. Comfort Suites near Bank Rd via Carelton & Broadway to Passaqua Park. 49:50 (5:32/km) @ AHR 127 (77%), MHR 137. Free 2. This felt easy. Legs were springy. Trying to find the HS 400m track but found a street party in a black neighbourhood at Passaqua Park. RS 703. Warm, 26°C, sunny. [L]
Fri
12 Aug
7 7.10am. Haverhill, MA. Started same, but found track at Haverhill High School. 39:15 (5:36/km) @ AHR 127 (77%), MHR 138. Free 2. Walked 1k to warm-up (didn't work). Slow start (6:08 k). Incl 1 lap, lane 1 (a nice bitumen track - slightly longer straights than AIS) in 2:06 (5:15 k pace). RS 712. Warm, 18°C, humid. [L]
Sat
13 Aug
8 6.20pm. Las Vegas, NV. East on E Harmon Ave to UNLV; track open (!) so laps of lane 8, 1+ k warm-down. 43:16 (5:25/km) @ AHR 130 (79%), MHR 140. Happy to find Myron Partridge Track open (2 other users). Splits: 5:45 (116) 5:33 (120) 5:11 (133) 5:04 (138) 5:04 (138) 5:03 (139) 5:52 (128) 5:44 (128). RS 703. Hot, 33°C, dry. [M]
Sun
14 Aug
6.9 5.20pm. Las Vegas, NV. Bellagio Hotel Gym. 4.3 miles in 37:58 (5:30/km) @ AHR 127 (77%), MHR 140. Felt like I was moving well, but quite a springy treadmill (Cybex) compared to the Proform. RS 699. Mild, calm. [L]
Week 33 51k - Good week. Enjoyed running on the track at Vegas. Weight 75.2kg.
Mon
15 Aug
8.05 5.20pm. Las Vegas, NV. Bellagio Hotel Gym. 5 miles in 45:36 (5:40/km) @ AHR 136 (82%), MHR 142. Free 2. Again, moving well but unusually high HR. Treadmill distance probably wrong. RS 771. Warm, calm. [M]
Tue
16 Aug
6.6 5.39pm. Las Vegas, NV. Bellagio Hotel Gym. 3.11 miles (5k) in 25:07 (5:01/km) @ AHR 134 (81%), MHR 140. Free 2. Felt good. HR data 'normal' today. I think yesterday's treadmill might have been left inclined some small % by the previous runner. Half mile warm-up/down. RS 673. Warm, calm. [M]
Wed
17 Aug
6 6.35am. Las Vegas, NV. E Flamingo Road to UNLV track & back on E Harmon in 35:24 (5:54/km) @ AHR 120 (74%), MHR 127. Was going to run a lap in lane 6 for Steve but gate locked. Easy, but calves tight from forefoot running on treadmill. Ran prior to packing and a 4'45" drive (11.20am) Las Vegas to LAX. RS 708. Hot, 30°C, dry. [L]
Thu
18 Aug
nil Day missed crossing the International Date Line. Happy with my running this holiday, although there were no races to test out what I feel is an improvement in speed.
Fri
19 Aug
nil Flight arrived Sydney 6.25am after 14 hours 45 mins, coffee with Bruce who met us at the airport before the drive to Canberra. Could have run late in the arvo but didn't feel like it on 4 + hours sleep since leaving Vegas.
Sat
20 Aug
10 10.17am. Pines 10k in 53:36 (5:22/km) @ AHR 144 (87%), MHR 150. Free 2. Felt good muscularly (springy legs) & breathing very comfortable, but HR high. Splits: 5:10 (129) 5:12 (142) 5:10 (146) 5:12 (145) 5:27 (147) 5:12 (147) 5:28 (146) 5:30 (146) 5:37 (144) 5:38 (146). RS 772. Cold, 9°C; windy. [U]
Sun
21 Aug
8.3 2.52pm. From Regatta Pt - Comm Bridge, east to little concrete bridge near Kingston, Kings Ave & back a bit past Comm Bridge. 44:19 (5:20/km) @ AHR 132 (80%), MHR 140. Free 2. Much better than yesterday - felt easy - good to run on the flat; just like the Charles River again but no humidity. RS 705. Cool, 11°C; breezy. [M]
Week 34 39k - Good week considering the flying. Sunday pleasing. Weight 75.0kg.
Mon
22 Aug
8 4.31pm. Speedygeese. Early 8k with Geoff & Nadine to YMCA Yacht Club, return via embassy roads behind Stirling Hills (hillier than usual Monday runs). 46:31 (5:49/km) @ AHR 128 (78%), MHR 143. Free 2. Legs good and springy (run felt very easy), but body a little tired. RS 744. Cool, 9°C; breezy. [L]
Tue
23 Aug
10 4.20pm. 2k warm-up to Calwell track (& home after). Ovals warm-up. 3 x 800m hill circuits with (behind) Kathy & Anne. 5 laps of lane 6 (2185m) in 10:14 (4:41/km) @ AHR 144 (87%), MHR 151. Free 2. Legs good, body tired. Grass short, but track soft (the softest I've felt it in recent times). RS 674. Sunny, 13°C; calm. [M]
Wed
24 Aug
10 5.16pm. School 10 in 54:21 (5:26/km) @ AHR 131 (79%), MHR 141. Free 2. Movement felt good middle kms. Tiredness from work limiting effort. Splits: 27:13 (129), 27:08 (134). RS 712. Cool, 13°C; calm. [M]
Thu
25 Aug
9 4.26pm. Warm-up to Calwell Track. 4 x 1000m in lane 6, 1:55 walk back recoveries. 4:37, 4:32, 4:32, 4:29. Old Frees. Fairly easy - max HR 147 to 156 on last. Cool, 11°C; windy (back straight headwind). [M]
Fri
26 Aug
10 5.23pm. School 10 in 56:30 (5:39/km) @ AHR 129 (78%), MHR 140. Free 2. First 5k easy, next 3k 'firm' (15:47 - moving well), last 2k warm-down. Splits: 28:54 (124) 27:36 (134). RS 729. Cool, 13°C; calm. [L]
Sat
27 Aug
12 9.40am. From the War Memorial solo - Anzac Pde to lake, Comm Bridge, New Kingston & back. 1:07:09 (5:36/km) @ AHR 135 (82%), MHR 142. Free 2. Felt good. 5:30 ks comfortable. HR up following yesterday's run. Coffee after with Ruth & Emma P (looking particularly good in non-running gear). RS 755. Sunny, 12°C; calm. [M]
Sun
28 Aug
12 9.06am. Vets' Mt Taylor Handicap. 7k in 41:49 (5:58/km) @ AHR 132 (80%), MHR 141. Free 2. Very easy run on a not so easy course. 1k warm-up & 4k brisk 'warm-down' on course in 21:17 (5:19/km) @ AHR 140 (85%), MHR 148. No coffee after at Chifley. RS 745. Sunny, 8°C; calm. [M]
Week 35 71k - Good week but day-to-day recovery not quite there. Weight 74.5kg.
Mon
29 Aug
9.8 4.33pm. Speedygeese. Early 8k with Geoff, Craig, Jen & Nadine to YMCA Yacht Club, return via embassy roads behind Stirling Hills. 45:29 (5:41/km) @ AHR 129 (78%), MHR 145. Free 2. Legs felt good. First 4k easy, 6th & 7th k quicker with Jen (who's running well). 1.8k warm-down. RS 733. Mild, 9°C; overcast. [L]
Tue
30 Aug
9.3 4.21pm. 2k warm-up to Calwell Track. 2 x strides. Tempo 12 laps of lane 6 (5,244m) in 25:07 (4:47/km) @ AHR 146 (88%), MHR 150. Free 2. Good result - lane 6 on grass at Calwell is a good bit slower than the AIS. Could probably run 21:50 for a 5k track race. 2k warm-down home. RS 699. Mild, 10°C; breezy. [U]
Wed
31 Aug
10 5.18pm. School 10 in 55:23 (5:32/km) @ AHR 127 (77%), MHR 136. Free 2. Felt good (both legs and breathing) - very comfortable and easy run. Splits: 27:30 (126) 27:53 (128). RS 703. Mild, 11°C; calm. [L]
Thu
1 Sep
10 5.15pm. School 10 in 54:48 (5:29/km) @ AHR 130 (79%), MHR 150. Free 2. Ran this as 5k easy, 3k tempo, 2k easy. Splits: 29:05, 13:58 (4:39/km @ AHR 144), 11:45. Didn't feel great first 5k but felt quite strong and controlled during the tempo section. Easier than 3k on the grass track. RS 712. Mild, 12°C; calm. [M]
Fri
2 Sep
nil Rest day. Might have jogged 4k if I'd been home early but tired after a 12-hour work day.
Sat
3 Sep
16.1 8.00am. Race: YCRC West Basin 10 miles. 42nd in 1:24:45 (5:16/km) @ AHR 138 (84%), MHR 153. Free 2. Felt good. Ran as a progression run - first 3k 5:48, 5:33, 5:31 - last 3k 4:59, 4:53, 4:59. Very easy to Comm Bridge then steadily catching people - Bron at Weston Pk, Jim after Scrivener, Mick at Yarramundi Reach. 5k splits: 27:27 (127), 25:56 (140), 25:42 (144) + 4:59 + 45 sec. RS 727. Cool, sunny, 4°C; calm. [M]
Sun
4 Sep
12.6 3.22pm. From Molonglo Reach, east & central basins LBG clockwise in 73:28 (5:50/km) @ AHR 123 (75%), MHR 132. Free 2. Legs not offering much in the way of springiness. RS 717. Overcast, 12°C; calm. [L]
Week 36 68k - Good week. Feel improvement. Weight 74.5kg. 229km last 4 weeks.


DateKms Comments
Mon
5 Sep
nil Rest Day. Had intended to run, but tired after getting home from 12 hours at work.
Tue
6 Sep
8 6.22pm. Bikepath by Tuggie Creek to Isabella Plains & back. 44:12 (5:32/km) @ AHR 131 (79%), MHR 145. Free 2. Legs not great. Surprised a kangaroo near Johnson Drive. RS 724. Damp, 9°C; calm. [M]
Wed
7 Sep
10 5.54pm. Pines 10k in 56:35 (5:39/km) @ AHR 126 (76%), MHR 135. Free 2. Legs felt better than yesterday. Ran easily, slowing on the uphill bits. Splits: 28:12, 28:23. RS 713. Cold, 7°C; calm. [L]
Thu
8 Sep
7 5.17pm. Track, Calwell. Warm-up to track. 5 x 200m, walk back full recoveries. 45.2, 44.8, 43.9, 43.7, 43.4. Free 2. Ran using the springiness in my legs (good), not maximum effort (MHR was 144). Cool, 10°C; calm. [M]
Fri
9 Sep
nil Rest Day. Torn - could have run, but it's been a tiring week at work.
Sat
10 Sep
7 9.20am. From the War Memorial with Ruth. Walked up to the Mt Ainslie loop then ran east 3.5k & back. 50:16 (7:11/km) @ AHR 115 (70%), MHR 130. Free 2. Felt good. Very easy - walked some of the uphills. Coffee + an early lunch after at the Terrace Cafe. RS 826. Cold, sunny, 3°C; windy! [L]
Sun
11 Sep
11.5 9.15am. Race: Canberra Times 10k Fun Run. 528th in 46:23 (4:38/km) @ AHR 151 (92%), MHR 162. Free 2. Happy with this race. Legs springy (esp first 3k). Passed by a jogging Emma Carney at 8k. Caught Charlie M right on the line. Splits: 4:25, 30, 33, 49, 50 (23:07), 44, 35, 44, 37, 38 (23:18). RS 700. Cool, sunny, 5°C; windy. [B]
Week 37 43k - Good CT 10k race and 200s Thursday. Weight 74.5kg.
Mon
12 Sep
11 4.37pm. Speedygeese. Early 8k - missed start (late from work) towards YMCA Yacht Club solo, then with Geoff & Craig via embassy roads behind Stirling Hills. 47:02 (5:53/km) @ AHR 126 (76%), MHR 139. Free 2. Legs not offering a lot, but no soreness. 3k warm-down with group. RS 741. Cool, 5°C; windy. [L]
Tue
13 Sep
10 5.33pm. School 10 in 54:33 (5:27/km) @ AHR 131 (79%), MHR 140. Free 2. Legs felt good (springy) from 1 to 7k. Feel almost recovered from Sunday's race. Splits: 27:15 / 27:18. RS 715. Cold, 5°C; windy. [M]
Wed
14 Sep
10 5.44pm. Rose Cottage 10 in 57:29 (5:45/km) @ AHR 127 (77%), MHR 141. Free 2. Legs a bit ordinary today so kept it easy (was going to include 5k tempo). Enjoyed trail running again. RS 730. Cool, 12°C; windy. [L]
Thu
15 Sep
15.3 4.37pm. Speedygeese. From dog run at Weston Park to Scrivener Dam & back. 8k in 46:29 (5:49/km) @ AHR 125 (76%), MHR 135. Free 2. Ran off the path when I could. Warm-up to a nice grass oval near CSIRO buildings. Relay with Joel & Yelena. 6 x '400m'. About 4 min/k pace. Lactic last two. RS 726. Cool, 6°C; breezy. [M]
Fri
16 Sep
nil Rest Day. Had a tooth filling so the mouth didn't feel that great. Pretty relaxed about having a day off this week. An easy long run in the morning and may race something short on the track Sunday.
Sat
17 Sep
16

3
8.55am. From the War Memorial with Ruth - right Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Anzac Pde. 1:46:18 (6:39/km) @ AHR 116 (70%), MHR 131. Free 2. Very easy. Saw a lizard on the trail. Coffee/lunch after at The Terrace. RS 771. Mild, sunny, 12°C; breezy. [L]
5.01pm. Out/back fire trail testing a 'brisk walk'. 26:36 (8:52/km) @ AHR 99 (60%), MHR 111. RS 878. [L]
Sun
18 Sep
10 3.55pm. Small concrete arch bridge Telopea Pk river to Comm Bridge, Carillon & back. 55:02 (5:30/km) @ AHR 133 (81%), MHR 142. Free 2. Slow at first, then springy (5:57 to 5:16 k's). RS 732. Warm, 16°C; breezy. [M]
Week 38 75k - Slight left hamstring niggle after Thursday. Weight 75.0kg.
Mon
19 Sep
11.5 4.32pm. Speedygeese. Early 8.5k with Geoff, Craig & Jen to YMCA Yacht Club, Stirling Hills return. 49:27 (5:49/km) @ AHR 125 (76%), MHR 144. Free 2. Easy. Tired. 3k warm-down. RS 727. Warm, 17°C; breezy. [L]
Tue
20 Sep
8 5.54pm. Pines 8k (turn at 4 on 10k course) in 42:07 (5:16/km) @ AHR 133 (81%), MHR 148. Forced a tempo, but not pretty (tired, legs not springy). Splits: 5:11, 24, 19, 17, 12, 12, 13, 17. RS 700. Cold, 3°C; windy. [M]
Wed
21 Sep
6.5 5.04pm. Trail starting above Budden Cres out/back. 2 x 3k (1st easy as possible, 2nd very fast tempo). 21:27 (7:09/km) @ AHR 109 (66%), MHR 114. RS 779. Short rest then 14:53 (4:58/km) @ AHR 147 (89%), MHR 155. RS 729. Free 2. Legs better than yesterday (springier). Not a fast course. Cool, 12°C; calm. [M]
Thu
22 Sep
18 4.01pm. Speedygeese. From dog run at Weston Park with Geoff, Craig & Jen - 2 laps of Royal Canberra Golf Course. 12k in 1:13:40 (6:08/km) @ AHR 124 (75%), MHR 142. Free 2. Easy, legs good. A bit of rough & slow off-road in this. 6k with group incl 5 x 400 easy on the lovely grass oval. RS 761. Cool, 13°C; sunny. [L]
Fri
23 Sep
nil Rest day. Last night felt a sudden pain on inside of left shin about half way up. Like a bruise or a muscle knot. Massaged during day. [Could still feel it Sat morning but not while running or afterwards - strange]
Sat
24 Sep
11 9.57am. From the War Memorial solo - right Ainslie track, bush to Campbell Pk, Duntroon, Boathouse to Rats of Tobruk Memorial on Anzac Pde + 1k warm-down. 10k in 57:23 (5:44/km) @ AHR 126 (70%), MHR 134. Free 2. Easy. Legs felt really good this morning. Coffee after with Steve, Michael & Nick. RS 723. Cool, 9°C; overcast. [L]
Sun
25 Sep
9 9.16am. Race: Vets' O'Connor Ridge 4k Handicap. 23rd in 18:56 (4:44/km) @ AHR 149 (90%), MHR 162. Free 2. Started with Ken Gordon - ran with him for 1.5k then dropped back. Felt OK/good on flats and downs but weak on ups. Splits: 4:24, 4:47, 5:03, 4:42. Felt blah in warm-up (3k). RS 705. Cool, 4°C; breezy. [B]
Week 39 64k - OK 4k race. Need short speedwork & hills. Weight 75.0kg.
Mon
26 Sep
11 4.32pm. Speedygeese. Early 8k with Geoff, Craig, Helen & Jen to YMCA Yacht Club via Stirling Hills bush track. 49:45 (6:13/km) @ AHR 122 (74%), MHR 141. Nobody running fast today. RS 759. Cool, 9°C; calm. [L]
Tue
27 Sep
10 5.54pm. School 10 in 52:43 (5:16/km) @ AHR 134 (81%), MHR 144. Free 2. PB for this course. Tempo effort. Legs good (helped by yesterday's easy run). Splits: 26:14 / 26:29. RS 706. Cool, 13°C; calm. [M]
Wed
28 Sep
10 5.50pm. School 10 in 57:52 (5:47/km) @ AHR 126 (76%), MHR 136. Free 2. Easy. Legs not great. 10-hour work days aren't helping my running. Want short intervals tomorrow. RS 729. Cool, 12°C; misty rain. [L]
Thu
29 Sep
6 5.54pm. 2k warm-up, trail above Conder. Intervals (500m course) - 6 x 500m, walk full recoveries (1:52) - 2:17, 2:11, 2:09, 2:07, 2:08, 2:08. Old Frees. MHRs 143 to 150. Movement OK. Cold, grey, 3°C; windy. [B]
Fri
30 Sep
nil Rest day. Cleaned house. Also, bashed middle toe of left foot into couch.
Sat
1 Oct
10 10.25am. Acton Ferry Terminal with Ruth & Andy, Comm Bridge turn at Novar St Yarralumla. 65:12 (6:31/km) @ AHR 111 (67%), MHR 128. Free 2. Very easy. Coffee at The Terrace. RS 724. Cold, 6°C; light rain. [L]
Sun
2 Oct
nil Family day (Lucho's #1 rule of jogging: family comes first).
Week 40 47k - Good intervals but mileage a tad low. Weight 75.0kg. 229km last 4 weeks.


DateKms Comments
Mon
3 Oct
10.5 4.33pm. Speedygeese. Early 8k with Geoff & Jen to YMCA Yacht Club, Stirling Hills return. 45:11 (5:39/km) @ AHR 129 (78%), MHR 144. Free 2. Legs felt springy, but a little rusty from the easy weekend. Jen pushing the pace at times but still talked non-stop. 2.5k warm-down. RS 729. Mild, 11°C; sunny. [L]
Tue
4 Oct
9 5.25pm. Intervals, Stromlo. 5k in 27:40 (5:32/km) @ AHR 131 (79%), MHR 144. Then used first 500m of 1k loop - odds down, evens up. 6 x 500m (1:55 walk recoveries). 2:11, 2:14, 2:06, 2:12, 2:05, 2:13. MHRs 148 to 156. Recov HRs 107 to 113. Free 2. Legs felt a bit average today. RS 725. Sunny, 14°C; calm. [B]
Wed
5 Oct
10 6.45pm. Pines 10k in 54:52 (5:29/km) @ AHR 134 (81%), MHR 148. Free 2. First half good, second half not. Perhaps too hard after yesterday. Splits: 26:39 (130), 28:13 (138). RS 735. Mild, 13°C; overcast. [M]
Thu
6 Oct
10 5.57pm. School 10 in 58:28 (5:51/km) @ AHR 125 (76%), MHR 142. Free 2. Ran as slow as comfortably possible. Legs felt OK but not great. Splits: 29:10, 29:18. RS 731. Mild, 12°C; light rain. [L]
Fri
7 Oct
6 6.29pm. From St Kilda Rd bridge, anti-clockwise lap of The Tan plus a bit both sides of Yarra via Swan St bridge. 33:03 (5:31/km) @ AHR 129 (78%), MHR 139. Free 2. 1k warm-up, 3k 'easy' tempo (5:17, 5:20, 5:12), 2k warm-down. Enjoyed the run. Legs springy. RS 711. Mild, 17°C (actual); overcast. [M]
Sat
8 Oct
nil Nothing except for some easy street-walking.
Sun
9 Oct
12.5 7.30am. Race: Melbourne 10k. 507th in 47:16 (4:44/km) @ AHR 151 (92%), MHR 161. Free 2. Body didn't enjoy the early morning start. Legs OK. Uphill first k a tad quick. Splits: 4:31, 4:32, 4:48, 4:56, 4:38 (23:25), 4:48, 4:44, 4:52, 4:50, 4:37 (23:51). Caught a few, but mainly lost places. RS 714. Mild, 12°C (actual); overcast. [B]
Week 41 58k - Enjoyed Melb 10k, but this race distance a bit too far. Weight ?
Mon
10 Oct
13 5.24pm. From St Kilda Rd bridge, 1.5k warm-up, 3 laps of The Tan (3.827k) clockwise. 69:12 (5:19/km) @ AHR 137 (83%), MHR 145. Free 2. Laps: 20:12, 20:02, 20:19. Legs were good. Not pushing that hard. Yesterday 27/216 in the 50-59 category. RS 729. Mild, windy (headwind downhill), 14°C (actual); overcast. [M]
Tue
11 Oct
6 8.02am. From the city, up south side of Yarra, 1 lap of The Tan and back. 34:55 (5:49/km) @ AHR 130 (79%), MHR 140. Easy run. Felt OK. Lap was 22:04. RS 757. Mild, 11°C (actual); overcast. [M]
Wed
12 Oct
10 3.50pm. From Bowen Park, west by lake past Lotus Bay & back. 57:42 (5:46/km) @ AHR 128 (78%), MHR 135. Free 2. Easy to keep HR low but run didn't feel that smooth or easy. RS 739. Mild, 15°C; sunny. [L]
Thu
13 Oct
6.6 8.04pm. Race: ACT Vets' 3000m. 5th in 12:59.91 (4:20/km) @ AHR 148 (90%), MHR 163. Free 2. Splits: 4:14, 4:20, 4:25. AHR, MHRs: 139, 148 / 150, 153 / 155, 163. Started too fast. OK first race for the season. Earlier, fun 3.6k warm-up with Bruce & Ruth through bush, around stadium in 25:05. RS 641. Cool, 9°C; breezy. [B]
Fri
14 Oct
6.2

7.2
12.26pm. Race: Customs Joggers 5k H'cap. 25:57 (5:11/km) @ AHR 139 (84%), Max HR 151. Saucony Kinvara US-13. Started with Thea. Tempo run. Felt good. Warm-up 1.2k with Bruce. RS 721. Mild, 16°C; sunny. [U]
5.45pm. Home to Town Centre to pick up car. 40:53 (5:41/km) @ AHR 130 (79%), MHR 141. Free 2. Easy run - legs felt OK but tomorrow morning's run might test them. RS 738. Mild, 15°C; breezy. [M]
Sat
15 Oct
15 8.45am. From War Memorial with Ruth & Andy - Anzac Pde to Ferry Terminal, ANU & back. 1:34:30 (6:18/km) @ AHR 122 (74%), MHR 136. Frees. Slow early, some faster ks back (5:40s). RS 769. Mild, 14°C; overcast. [L]
Sun
16 Oct
7 6.29pm. Loop Theo trail, east side first. 42:57 (6:08/km) @ AHR 127 (77%), MHR 139. Free 2. Ran at easy HR - constant undulations worked the legs. Good for leg strength. RS 779. Cold, 9°C; windy. [L]
Week 42 71k - Good first 3000m for the track season. Weight 74.0kg.
Mon
17 Oct
10 5.13pm. Speedygeese. Early 2.2k around Aboriginal Embassy. 3-person relays diagonals of flagpoles on lower grass square. 18 x 115/135m at 90% of top speed. About 1 min walk recoveries. Felt OK after sluggish warm-up. Total: 67:06 (6:43/km) @ AHR 121 (73%), MHR 148. RS 812. Mild, 15°C; windy. [L]
Tue
18 Oct
10 6.42pm. School 10 in 58:24 (5:50/km) @ AHR 125 (76%), MHR 133. Frees. Didn't enjoy this run. Legs sore and unresponsive (yesterday's sprints?). Splits: 29:20, 29:04. RS 730. Mild, 16°C; calm. [L]
Wed
19 Oct
7 6.50pm. FireTrail7 in 38:56 (5:34/km) @ AHR 134 (81%), MHR 146. Old Frees. Tired, but didn't want to plod, so ran with some effort. Splits: 5:40 5:43 5:40 5:27 5:30 5:33 5:22. RS 745. Mild, 18°C; calm. [M]
Thu
20 Oct
9.5 8.00pm. Race: Vets' 5000m. Last in 22:40.02 (4:32/km) HRM erratic (battery?). Free 2. Big field but most ran 3k. Splits: 4:20, 4:28, 4:33 (13:21), 4:41, 4:38. Legs were OK but body pretty tired (have worked four 10+ hour days). 3k warm-up. 4 x 100m (20.8 19.6 19.6 19.8). 1k warm-dowm. Mild, 14°C; calm. [B]
Fri
21 Oct
10 6.55pm. Pines 5k in 29:30 (5:54/km) @ AHR 125 (76%), MHR 133 (warm-up to Calwell track). 5000m in 27:26 (5:29/km) @ AHR 135 (82%), MHR 142. Ran by feel at MAF effort. Splits: 5:27, 5:27, 5:28, 5:32, 5:32. Free 2. Felt OK. Enjoyed running on the grass again. RS 741. Mild, 19°C; calm. [M]
Sat
22 Oct
7 2.01pm. Track, Calwell. 4k to track in 23:58 (6:00/km) @ AHR 124. 5 x 200m, 2:40 walk recoveries. 43.9, 42.4, 42.3, 41.8, 41.3. Barefoot. Not pretty - used 'fast' turnover to generate speed. Warm, 22°C; breezy. [M]
Sun
23 Oct
10 6.46pm. School 10 in 55:28 (5:33/km) @ AHR 132 (80%), MHR 140. Frees. Best run of the week. Legs were springy again. Splits: 27:32, 27:56. RS 732. Warm, 22°C; calm. [M]
Week 43 63k - Some good, some bad. Pleased with Sunday's run. Weight 73.5kg.
Mon
24 Oct
10.3 4.55pm. Speedygeese. Early 4k to Kings Ave Bridge in 24:20 (6:05/km) @ AHR 124 (75%). Group warm-up. 12 x 105m hills off 90 secs, east side. Ran hard - near Bronwyn, just behind Craig. RS 760. Mild, 20°C; stormy. [L]
Tue
25 Oct
nil Rest Day. Second 10+ hour work day. Also, a few minor niggles (medial right ankle & right achilles).
Wed
26 Oct
10 6.27pm. School 10 in 55:52 (5:35/km) @ AHR 128 (78%), MHR 137. Frees. Moving well but average springiness. Good RS number although tired (lack of sleep). Splits: 27:57, 27:55. RS 715. Cool, 9°C; breezy. [L]
Thu
27 Oct
6 5.39pm. Intervals. Used School '6' course to run alternating 'steady' and 'fast' 1000s. 31:57 (5:20/km) @ AHR 138 (83%), MHR 152. Splits: 5:47 (117) 4:44 (140) 5:53 (134) 4:34 (147) 6:05 (138) 4:54 (148). Saucony Kinvara. Felt OK. Couldn't race at the track tonight - Kathy's birthday. RS 735. Mild, 13°C; breezy. [M]
Fri
28 Oct
10 6.43pm. Pines 10k in 57:42 (5:46/km) @ AHR 125 (76%), MHR 135. Old Frees (better for achilles). Easy jogging. Low standing HR before run (58-60). Splits: 28:35 (121), 29:07 (129). RS 721. Mild, 21°C; humid. [L]
Sat
29 Oct
11.6 8.09am. Acton Ferry Terminal. Started with Geoff & Jen but they were too quick so let them go after 3k. Andy started late and caught up. 72:56 (6:17/km) @ AHR 126 (76%), MHR 132. Frees. High RS number shows how much I struggled on this run. I don't do evening/early morning runs well. RS 792. Damp, 15°C; humid. [L]
Sun
30 Oct
10 9.20am. Intervals. Vets' Arboretum 7k H'cap - ran alternating 'slow' and 'fast' 1000s. 43:45 (6:15/km) @ AHR 139 (84%), MHR 156. Splits: 6:42 (120) 4:40 (148) 7:10 (137) 4:34 (150) 7:43 (135) 4:52 (150) 8:04 (130). Frees. Hilly course. Luckily the first two 1000s had more down than up. Walked more than desirable on recoveries so I wouldn't run a place. 3k rather quick warm-down with Michelle. RS 869. Cool, 11°C; breezy. [M]
Week 44 58k - The two interval sessions went well. Weight 74.0kg. 250km last 4 weeks.


DateKms Comments
Mon
31 Oct
10 4.32pm. Speedygeese. Early 8k with Geoff, Miranda & Jen to YMCA Yacht Club, Stirling Hills return. 50:10 (6:16/km) @ AHR 121 (73%), MHR 138. Old Frees. Easy run. 2k warm-down. RS 759. Mild, 18°C; sunny. [L]
Tue
1 Nov
10 6.15pm. Race: YCRC Boathouse 5k (east). 44th in 22:48 (4:34/km) @ AHR 150 (91%), MHR 158. Frees. Better than I expected after a creaky warm-up (Sunday's run?). Head-wind back. Splits: 4:26 (141) 4:28 (151) 4:37 (153) 4:43 (154) 4:34 (155). Warm-up 3k with Geoff in 17:48. 2k warm-down. RS 684. Mild, 15°C; windy. [B]
Wed
2 Nov
12 6.22pm. Rose Cottage 12 in 1:09:17 (5:46/km) @ AHR 127 (77%), MHR 138. Old Frees. Even effort. Splits show hills: 5:52, 5:31, 5:39, 6:19, 6:20, 5:53, 5:28, 5:25, 5:16, 5:42, 5:50, 6:02. RS 733. Mild, 16°C; grey. [L]
Thu
3 Nov
10 6.42pm. School 10 in 54:50 (5:29/km) @ AHR 131 (79%), MHR 142. Frees. Started easy. HR good, but felt tired (11.5 hour work day). Splits: 27:40, 27:10. RS 718. Cool, 11°C; windy. [M]
Fri
4 Nov
nil Rest day. Went out to the AIS track to help at Interclub. Raked the triple jump pit then watched the ACT 3000m Championships. Marty Dent 8:10 and Lisa Corrigan 9:17. Long run tomorrow.
Sat
5 Nov
19.2 8.06am. From Acton Ferry Terminal. 6.2k very easy around Central Basin with slower Metro Runners in 42:25 (6:50/km) @ AHR 113 (68%), MHR 127. Then West Basin clockwise with Geoff and Zainab, stopping at Black Mtn, 13k in 1:19:06 (6:05/km) @ AHR 124 (75%), MHR 136. Kinvara. Longest run since March. Slowing after 16k so walked from Black Mtn. Felt OK but for sore feet and right ankle late in run. RS 754. Mild, 14°C; sunny. [L]
Sun
6 Nov
10 6.08pm. Track, Calwell. 5k to track in 30:08 (6:02/km) @ AHR 121. 3000m Slow Race Test in lane 1. 15:33 (5:11/km) @ AHR 138. Starting HR 123. Splits: 4:54, 5:18, 5:21. Old Frees. Felt good. Last did this on 9 Sept '07 (15:17) but with a shorter warm-up. Felt great to run on the grass again! RS 715. Mild, 20°C; breezy. [M]
Week 45 71k - Good week and 5k race. Weight 74.5kg.
Mon
7 Nov
8 7.02pm. Tharwa Dr Bridge in 47:31 (5:56/km) @ AHR 123 (75%), MHR 136. Frees. Felt OK. Easy run. Legs/niggles good. Tired from watching NYC Marathon 1am to 4am. RS 731. Warm, 24°C; calm. [L]
Tue
8 Nov
nil Rest day. Tired after an 11-hour day at work.
Wed
9 Nov
12 6.52pm. Track, Calwell. 2k to and from track. 20 laps (8k) lane 1 in 42:17 (5:17/km) @ AHR 137 (83%), MHR 141. Old Frees. Splits: 5:08 5:17 5:16 5:17 5:18 5:17 5:20 5:23. Fairly easy. Enjoyed the cushioning of the grass. Mirrored the shape/form I'd hope to use in a race. RS 724. Calm, 25°C; humid. [M]
Thu
10 Nov
11 6.00pm. Race: ACT Vets' 3000m. 20th in 13:19.98 (4:27/km) @ AHR 150 (91%), MHR 160. Frees. Splits: 4:21, 4:30, 4:29. AHR, MHRs: 145, 152 / 152, 154 / 154, 160. Tired. Struggled last 2k. Couldn't go with Janene & Roger when they passed me. Arrived late, not enough warm-up (1k). Later, 2k race-walk in 11:27 (5:43/km) @ AHR 148 (90%), MHR 160. 5k warm-down, bush behind track in 32:06 @ AHR 127. RS 667. Mild, 14°C; windy. [B]
Fri
11 Nov
8.3 6.46pm. Track, Calwell. Ran to the track, 10 laps of lane 6 (4,370m) in 25:47 (5:54/km) and ran home. 8.3k in 49:30 (5:58/km) @ AHR 121 (73%), MHR 127. Kinvara. Very easy. RS 722. Mild, 17°C; calm. [L]
Sat
12 Nov
13.2 9.01am. From Garran with Ruth & Andy - checking the last leg of the Triple-Tri course for Ruth. 1:50:48 (8:24/km) @ AHR 110 (67%), MHR 127. Frees. Hilly! Rough in places. Lots of walking/map-reading - kms from 11:46 to 6:09. Felt OK. Coffee after (+ Liz) at Beess in Yarralumla. RS 923. Mild, 15°C; sunny. [L]
Sun
13 Nov
8.5 6.20pm. Track, Calwell. 5k to track in 29:30 (5:54/km) @ AHR 120. 2 x 100m. 3000m Slow Race Test in lane 1. 15:24 (5:08/km) @ AHR 138. Starting HR 125 (run 100m to start). Splits: 4:57, 5:13, 5:14. Old Frees. Good times. Had planned intervals but feeling fatigue from yesterday's run. RS 708. Warm, 21°C; breezy. [M]
Week 46 61k - Bit of an up and down week. Ordinary race. Weight 75.0kg.
Mon
14 Nov
10 7.21pm. Pines 10k in 58:54 (5:53/km) @ AHR 124 (75%), MHR 135. Free 2. Easy run after a long work day. Felt OK (legs improved on yesterday). Splits: 28:52, 30:02. RS 729. Mild, 19°C; breezy. [L]
Tue
15 Nov
8.4 6.15pm. Race: YCRC Spring Series Barrenjoey Dr 5k. 29th in 22:22 (4:28/km) @ AHR 152 (92%), MHR 159. Old Frees. Good race. Didn't look at the Garmin once! Again, caught Jim about 4k. Splits: 4:18 (142) 4:28 (154) 4:32 (155) 4:40 (155) 4:24 (157). 1.8k warm-up, 1.6k warm-down. RS 680. Warm, 22°C; calm. [B]
Wed
16 Nov
10.8 6.46pm. Track, Calwell. 2.1k to/from track. 15 laps of lane 6 (6,555m) in 36:36 (5:35/km) @ AHR 127 (77%), MHR 132. Old Frees. 5-lap splits: 12:13, 12:10, 12:13. Easy although body tired. RS 709. Mild, 17°C; calm. [L]
Thu
17 Nov
13.6 7.52pm. Race: ACT Vets' 1 hour race. 10th - 12,568 metres (4:46/km) @ AHR 146 (88%), MHR 154. Old Frees. Felt OK but tired (HR was low). Caught Graeme (started fast) a bit after 3k (13:48), followed him to about 6k then he gradually got away. 2k splits: 9:12, 9:20, 9:32, 9:41, 9:38, 9:57 + 2:40. 10k split was 47:23. 243m short of last year. 1k warm-up. RS 697. Mild, 16°C; calm/breezy. [B]
Fri
18 Nov
5 7.26pm. Pines 5k in 29:51 (5:58/km) @ AHR 118 (72%), MHR 127. Free 2. Was going to run 10 easy but very weary (5 10-hour days at work?). Walked home from the 5k turn. RS 704. Warm, 24°C; calm. [L]
Sat
19 Nov
3.6

10
8.12am. Easy with Jim measuring Turkey Run course at Fadden Pines (6:10/k). Warm, 20°C; calm. [L]
6.38pm. Kingston Shops with Jen - to lake, East Basin anti-clockwise. 57:17 (5:44/km) @ AHR 124 (75%), MHR 135. Frees. Quicker than I'd have run alone. Good RS, but still feeling Thursday. RS 710. Warm, 25°C; calm. [L]
Sun
20 Nov
3.6

7
10.00am. Tuggie Turkey Run in 21:25 (5:58/km). Frees. Mild, 16°C; overcast. [L]
6.31pm. FireTrail7 in 41:30 (5:56/km) @ AHR 122 (74%), MHR 131. Asics. Easy. Not feeling good enough to attempt a track session (or anything hard). Right heel/ankle niggle. RS 723. Mild, 13°C; overcast. [L]
Week 47 72k - Good 5k race and OK hour. End of week struggle. Weight 73.5kg.
Mon
21 Nov
10 4.31pm. Speedygeese. Early 8k - Geoff, Tuck, Miranda & Maria to YMCA Yacht Club, Stirling Hills return. 49:15 (6:09/km) @ AHR 120 (73%), MHR 130. Old Frees. Legs tired, lifeless! RS 739. Mild, 19°C; breezy. [L]
Tue
22 Nov
8.4 6.16pm. Race: YCRC Spring Series Black Mt Peninsula 5k. 21st in 24:05 (4:49/km) @ AHR 146 (88%), MHR 155. Old Frees. Held back quite a bit in view of recent tiredness/niggly heel. Exact 3-lap course (1/4 cycle path, rest grass). Splits: 8:04, 8:01, 8:00. Felt good. 1.4k w'up, 2k w'down with Geoff. RS 703. Mild, 11°C; light rain. [B]
Wed
23 Nov
11.1 6.43pm. Track, Calwell. 2.3k to track. 15 laps of lane 6 (6,555m) in 37:26 (5:43/km) @ AHR 124 (75%), MHR 130. Old Frees. 5-lap splits: 12:26, 12:28, 12:32. Very easy. 2.2k home. RS 708. Cold! 9°C; windy (easterly). [L]
Thu
24 Nov
7.3 7.10pm. Race: ACT Open/Vets' 1500m. 27th (last) in 6:13.60 (4:09/km) @ AHR 143 (86%), MHR 157. Splits: 95, 101, 103, 73. Old Frees. A tired effort this one (low HR for a 1500) - fairly close to Janene for 2 laps then gradually lost ground. 1.2k warm-up, 2.5k warm-down, 6-lap spiral race walk in 15:36. Cool, 9°C; damp. [B]
Fri
25 Nov
13 5.39pm. From PH with Ruth - to lake via High Court, anti-clockwise Wetlands/East Basin. 1:21:33 (6:16/km) @ AHR 116 (70%), MHR 124. Free 2. Easy long run. Felt OK. Very wet! RS 728. Cool, 13°C; rain. [L]
Sat
26 Nov
nil Rest Day. Went with Joy and Mal to see Moneyball in Belconnen (we're big Mets & baseball fans).
Sun
27 Nov
10.4 9.20am. Intervals. Vets' Weston Park 7k H'cap - ran alternating 'slow' and 'fast' 1000s. 41:00 (5:51/km) @ AHR 142 (86%), MHR 160. Splits: 6:16 (125) 4:39 (151) 6:01 (144) 4:37 (157) 6:35 (140) 4:45 (154) 8:07 (128). Old Frees. Not a fast course. Walked in last k (13th). 1.4k w'up, 2k w'down. RS 832. Mild, 13°C; breezy. [B]
Week 48 60k - Happy Tuesday, sad Thursday. Weight 74.5kg. 264km last 4 weeks.


DateKms Comments
Mon
28 Nov
10 6.55pm. Pines 10k in 58:56 (5:54/km) @ AHR 123 (75%), MHR 136. Free 2. Easy. Legs springy tonight. Would like them that way and not be tired on race days. Splits: 29:30, 29:26. RS 725. Warm, 24°C; calm. [L]
Tue
29 Nov
5 6.09pm. Stromlo. YCRC race cancelled due to impending storms. Ran 2 laps 'easy tempo' 5k with Bob Harlow in 25:45 (5:09/km) @ AHR 136 (82%), MHR 145. Old Frees. Felt good (chatted all the way and finished just before the rain started). Km splits: 5:11, 5:05, 5:08, 4:57, 5:24. RS 700. Mild, 18°C; stormy. [M]
Wed
30 Nov
nil Too tired to run after an 11-hour work day.
Thu
1 Dec
9.7 7.10pm. Race: ACT Vets' 3000m. DNF. Tired! Drove to the track (35 mins) after working 11 hours. 1.5k warm-up jog. Old Frees. Slotted in behind Burkie and followed him before stepping off the track after 3 laps. 1200m in 5:05 (4:14/km) @ AHR 142 (86%), MHR 149. Afterwards, 7k steady, bush tracks to Lyneham and back in 39:48 (5:41/km) @ AHR 131 (79%), MHR 144. Felt OK. RS 745. Cool, 10°C; breezy. [B]
Fri
2 Dec
nil Worked 13 hours.
Sat
3 Dec
12 12.40pm. Rose Cottage 12 in 1:07:52 (5:39/km) @ AHR 135 (82%), MHR 147. Old Frees. Felt OK after warming up. Not that easy. HR (RS number) a little high. Splits: 34:20, 33:32. RS 764. Sunny, 18°C; breezy. [M]
Sun
4 Dec
12 6.08pm. Rose Cottage 12 in 1:08:58 (5:45/km) @ AHR 129 (78%), MHR 138. Free 2. Much better than yesterday (legs springy and quick turnover). Fresh sou-easterly. Splits: 34:40, 34:18. RS 741. Cool, 10°C; windy. [L]
Week 49 49k - Not the best week. Weight 74.5kg.
Mon
5 Dec
12 6.50pm. Pines 12k in 1:07:40 (5:38/km) @ AHR 128 (78%), MHR 139. Free 2. Surprisingly good (after an 11 hour work day). Turn just beyond gully after single-track. Splits: 33:50, 33:50. RS 722. Cool, 10°C; breezy. [L]
Tue
6 Dec
8 7.05pm. Tharwa Dr Bridge in 45:36 (5:42/km) @ AHR 124 (75%), MHR 137. Old Frees. Started with the intention of running 12k but too tired... still, good RS number. Splits: 22:49, 22:47. RS 707. Cool, 10°C; breezy. [L]
Wed
7 Dec
11 6.31pm. Track, Calwell. 2.2k to/from track. 15 laps of lane 6 (6,555m) in 35:42 (5:27/km) @ AHR 134 (81%), MHR 139. Old Frees. 5-lap splits: 11:45, 11:59, 11:58. Legs/body not offering much tonight. Grass in excellent condition - nice and soft. Fresh easterly breeze (headwind up the hill). RS 730. Cool, 16°C; windy. [M]
Thu
8 Dec
4 7.17pm. Easy laps around the outside of the AIS track prior to lap-scoring for Geoff's 10,000m race. 22:45 (5:41/km) @ AHR 125 (76%), MHR 133. Free 2. Felt OK but tired (11 hour day). RS 711. Mild, 15°C; breezy. [L]
Fri
9 Dec
12 6.54pm. Track, Calwell. Pines 5k in 27:22 (5:28/km) @ AHR 126 (76%), MHR 137 (warm-up). 5000m in 25:20 (5:04/km) @ AHR 140 (85%), MHR 145. Tempo effort. Splits: 4:58, 5:04, 5:05, 5:07, 5:06. Old Frees. Felt OK. Useful pace. Not that hard. 2k slow jog home. RS 709. Mild, 18°C; windy. [M]
Sat
10 Dec
7.8 10.24am. Stromlo. Group run with The Marathon Project runners: Joseph, Jamie & Kelsey + Deek & others. 2.5k cc track in 13:03 (5:13/km) @ AHR 133 (81%), MHR 141. Then trail run on Mt Stromlo incl single-track mtn bike trails - 5.3k in 30:15 (5:42/km) @ AHR 138 (84%), MHR 153. Old Frees. Felt good. RS 694/787. Mild, 19°C; sunny. [M]
Sun
11 Dec
14.3 8.06am. From PH, Kings Ave Bridge, west by lake (looking at 70.3 tri), around Museum & back. 1:32:24 (6:28/km). No HR data (forgot Garmin). Free 2. Very easy with Geoff, Andrew, Abi, Jen & Ruth. Mild, 15°C; damp/sunny. [L]
Week 50 69k - Good running this week (in spite of long work hours). Weight 75.0kg.
Mon
12 Dec
10 7.48pm. Pines 10k in 55:31 (5:33/km) No HR data (Garmin battery flat). Old Frees. Movement felt good. After a very long work day too. Splits: 27:32, 27:59. Stormy, 15°C; light rain. [M]
Tue
13 Dec
10 7.50pm. School 10 in 53:52 (5:23/km) @ AHR 131 (79%), MHR 142. Old Frees. Ran a bit angry. Up against a tired body. Good RS number. Splits: 26:50, 27:02. RS 706. Cool, 11°C; breezy. [M]
Wed
14 Dec
10 7.45pm. Pines 10k in 56:03 (5:36/km) @ AHR 127 (77%), MHR 136. Free 2. Felt easy aerobically, legs OK, body tired. Great sunset. Splits: 27:39, 28:23. RS 712. Cool, 12°C; windy. [L]
Thu
15 Dec
10 7.26pm. Pines 10k in 54:36 (5:28/km) @ AHR 128 (78%), MHR 138. Old Frees. Legs felt strong and springy. Good RS # (best for this course is 697). Splits: 27:16, 27:20. RS 699. Mild, 14°C; breezy. [L]
Fri
16 Dec
5 7.03pm. Out/back on School 10 course (down/up). 30:12 (6:02/km) @ AHR 118 (72%), MHR 126. Old Frees. Very easy. Slow runs are less efficient - spring from legs is minimal. RS 713. Mild, 15°C; breezy. [L]
Sat
17 Dec
18 7.07am. Acton Ferry Terminal. First 6+ k with Geoff, Ruth & Andy - Museum, Black Mt Peninsula, then plus Jen to Molonglo Reach & back. 1:48:20 (6:01/km) @ AHR 124 (75%), MHR 134. Free 2. Last 11k between 5:50 and 5:35/km. Felt OK but for niggly right heel latter stages. Coffee after + Liz & Meg at Urban Foods. RS 746. Mild, 15°C; calm. [L]
Sun
18 Dec
10 6.45pm. Track, Calwell. 2.3k to track. 15 laps of lane 6 (6,555m) in 36:52 (5:37/km) @ AHR 134 (81%), MHR 138. Old Frees. 5-lap splits: 12:14, 12:20, 12:18. A struggle - not recovered from yesterday and A.M. lawn mowing session. 1.2k slow jog home. RS 754. Mild, 20°C; calm. [M]
Week 51 73k - Interesting week. Thursday's the best run. Weight 75.0kg.
Mon
19 Dec
10 6.48pm. School 10 in 55:18 (5:32/km) @ AHR 131 (79%), MHR 137. Old Frees. Legs OK (fairly springy) but HR up a bit (long work day?). Splits: 27:24, 27:54. RS 724. Mild, 18°C; calm. [M]
Tue
20 Dec
10 7.02pm. Pines 10k in 54:34 (5:27/km) @ AHR 130 (79%), MHR 137. Old Frees. Good although legs not quite up to doing a tempo run. Splits: 27:02, 27:32. RS 709. Mild, 18°C; light rain. [M]
Wed
21 Dec
10 7.28pm. Pines 10k in 56:28 (5:39/km) @ AHR 127 (77%), MHR 135. Old Frees. First 5k surprisingly good. Purposefully eased off the pace. Splits: 27:22, 29:06. RS 717. Mild, 17°C; calm. [L]
Thu
22 Dec
8 5.12pm. Tharwa Dr Bridge in 43:58 (5:30/km) @ AHR 129 (78%), MHR 138. Old Frees. Felt OK. Only time for 8k (dinner with Joy, Mal, Kathy, Steve at Page Viet). RS 709. Mild, 20°C; breezy. [L]
Fri
23 Dec
10 7.03pm. Pines 10k in 58:02 (5:48/km) @ AHR 123 (75%), MHR 136. Saucony Kinvara. Very easy for 6k, then some effort on the uphill bits. Splits: 28:58, 29:04. RS 714. Mild, 20°C; breezy. [L]
Sat
24 Dec
8.2 6.22pm. Wagga - Lake Albert/Boat Club. 44:42 (5:27/km) @ AHR 134 (81%), MHR 144. Old Frees. Started a bit quick (5:15/20s). Legs the weak link. Felt the warmth. RS 730. Hot, 32°C; sunny. [M]
Sun
25 Dec
8.2

0.6
7.01pm. Wagga - Lake Albert/Boat Club reverse. 44:49 (5:28/km) @ AHR 131 (79%), MHR 141. Old Frees. Even effort today. Better conditions for running. Afterwards, 600m warm-down to make a pedantically even number of kilometres for this week. My 'year' finishes today. RS 716. Mild, breezy, 19°C; light rain. [L]
Week 52 65k - Good week. Feeling fit. Weight 75.0kg. 256km last 4 weeks.


Goal: Failed. My goal for the year was to race 5k in under 20 minutes. My best time was 22:40.02

Races: I raced 32 times in 2011. None were M50 PBs. Track races: 1500m in 6:13.60, 3000m in 12:59.91, 5000m in 22:40.02, 10,000m in 49:26.0 and 12,568m in 1 hour. Also, 5k cross country in 22:22, 10k road in 46:23 and 12k cross country in 59:33.

Numbers: I ran 3,389 kilometres, an average of 65.2 per week. There were 49 days when I didn't run.

Other words: The first half of the year was a bit ordinary for race results. Fitness improved in the second half, in part due to reducing mileage in order to balance running with my extended work hours. I travelled to the U.S. and Canada mid-year and managed to run every day. Loved running in Central Park! Here is my my 2012 training diary.

[L] - lower aerobic run, average heart-rate 70 to 78% (easy run).
[U] - upper aerobic run, average heart-rate 83 to 90%.
[M] - Maximum Aerobic Heart Rate - 79 to 82% (130 to 135 for me). MAF training range.
[B] - race or interval session.
RS - "RS scale" (heart beats per kilometre). Ave pace per kilometre * Average 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.
(r) - Course run in reverse direction.
My maximum heart-rate is about 165 (I recorded 164 during an interval session last year).
Apparent Temperature is used.