| Another running diary from a marsupial that Eats, Shoots & Leaves |
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This page is my running diary for 2013. Clicking here will scroll this page to the current week. My running goal for 2013 - Run 5k in 21 minutes, 13 seconds. |
| Date | Kms | Comments |
| Mon 31 Jan |
10.3 | 7.41pm. Wagga - O/B via Boat Club to SE corner of Lake Albert. 57:03 (5:32/km) @ AHR 126 (78%), MHR 133. Grey Frees (thin socks). Quicker than yesterday, same HR. Saw one runner, quite a few cyclists, walkers, dogs, water skiers. RS 698! Warm, 25°C; calm. [E] |
| Tue 1 Jan |
13 | 6.58pm. Stopped at PH on the drive from Wagga - Chinese Embassy annex, Comm Bridge, Boathouse, Kings Ave, Telopea Park & back to tunnel past CE. 1:13:34 (5:40/km) @ AHR 126 (78%), MHR 135. Grey Frees. Was going to run 10, but extended it to 13. Felt OK. RS 713. Warm, 22°C; windy (westerly). [E] |
| Wed 2 Jan |
7 | 8.10pm. Johnson Dr 7k in 38:33 (5:30/km) @ AHR 126 (78%), MHR 134. Old Frees. Ran as quickly as I could while still having it feel easy. RS 694. Mild, 15°C, windy. [E] |
| Thu 3 Jan |
9 | 8.11pm. Track, Calwell. 2k warm-up to the track in 12:04. Then in lane 6, 11.5 laps (5,025m) in 26:58 (5:22/km) @ AHR 134 (83%), MHR 139. Old Frees. Legs OK but glad I didn't race tonight. Grass in good nick. Headwind up the hill. 2k slow jog home. RS 719. Warm, 24°C; breezy. [E] |
| Fri 4 Jan |
5 | 7.32pm. Track, Calwell. 2k there in 12:15. 7 laps of lane 6 (3,059m) in 17:38 (5:46/km) @ AHR 123 (76%), MHR 130. Old Frees. Very easy - felt OK. Headwind uphill again. RS 709. Hot, 29°C; breezy. [E] |
| Sat 5 Jan |
15.5 | 7.09am. Ferry Terminal. West Basin clockwise with Andy & Jen. 1:26:54 (5:36/km) @ AHR 132 (82%), MHR 142. Grey Frees. Ran at my pace - Andy & Jen dropped me after 3k. They stopped from time to time, then got lost. Splits: 6:15, 5:38, 30, 29, 21, 23, 41, 30, 31, 43, 29, 32, 40, 56, 33, 16. Felt OK. RS 740. Warm, 21°C; calm. [E] |
| Sun 6 Jan |
10.2 | 8.05am. Stromlo solo. 4 x 2500m (progressive). 14:54, 13:48, 12:54, 12:20 - MHRs: 132, 138, 148, 153. Standing recoveries of 4 minutes. Start/finish at 100m mark (shady trees). Movement felt quite good in the middle two. Old Frees. Warm, 22°C; calm. [E] |
| Week 01 | 70k - Considering the heat, good week to start 2013. Weight 75.0kg. | |
| Mon 7 Jan |
10.5 | 5.35pm. Speedygeese. 2.5k warm-up. 20-minute tempo using the 275m Rose Gardens east side loop (steady). Extra warm-down to lake and back with Craig and Peter (8k total, ave HR 127). Grey Frees. Good to have Cookie back. Felt better as the session went on. Hot, 31°C; breezy. [E] |
| Tue 8 Jan |
8 | 8.07pm. Track, Calwell. 3k warm-up to track in 18:03. Then in lane 6, 11.5 laps (5,025m) in 29:03 (5:47/km) @ AHR 126 (78%), MHR 132. Old Frees. Tailwind up the hill! RS 728. Warm, 27°C; windy. [E] |
| Wed 9 Jan |
10 | 7.55pm. Track, Calwell. Pines 5k to track in 28:42 (5:44/km) @ AHR 119 (74%), MHR 129. 7 laps of lane 6 (3,059m) in 16:18 (5:20/km) @ AHR 133 (83%), MHR 138. Old Frees. Felt OK, but not good enough to run faster. Left ITB, right knee niggles. Back straight headwind. 2k w-down. RS 709. Mild, 18°C; windy. [E] |
| Thu 10 Jan |
10 | 8.04pm. School 10 in 53:48 (5:23/km) @ AHR 134 (83%), MHR 145. Old Frees. Tempo effort. High HR. Didn't feel strong on the uphill bits. Splits: 26:32, 27:16. RS 721. Smoky, 24°C; windy. [E] |
| Fri 11 Jan |
5 | 7.55pm. Track, Calwell. 2k there in 12:01. 7 laps of lane 6 (3,059m) in 17:52 (5:50/km) @ AHR 122 (76%), MHR 126. Old Frees. Easy. Felt carb depleted. RS 713. Hot, 28°C; calm. [E] |
| Sat 12 Jan |
15 | 7.36am. War Memorial with Andy. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:28:20 (5:53/km) @ AHR 124 (77%), MHR 136. Grey Frees. Struggled early. Tired, sore legs. Splits: 6:21, 6:25, 6:15, 6:03, 5:56, 6:14, 5:41, 5:36, 5:38, 5:49, 5:36, 5:34, 5:50, 5:40, 5:38. RS 730. Overcast, 20°C; calm. [E] |
| Sun 13 Jan |
10.5 | 8.06am. Stromlo with Geoff, Andrew, Garry, Peter, Sarah, Kylie & Abi. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:40, 4:41, 4:36, 4:33 - MHRs: 146, 147, 148, 147. 800m slow jog recoveries. Old Frees. Breathing and HR comfortable, legs tired. 2.5k warm-up, 1.5k warm-down. Smoky, 20°C; calm. [B] |
| Week 02 | 69k - OK week. Heat and tiredness a problem. Weight 74.5kg. | |
| Mon 14 Jan |
13 | 4.31pm. Speedygeese. Early 8k with Geoff, Andrew & Cathy to Kingston in 44:33 (5:34/km) @ AHR 128 (80%), MHR 142. Grey Frees. Steady - legs didn't feel that great. Group session easy (100m hills west side - only jogged a few). 5k total. RS 713. Mild, 18°C; windy. [E] |
| Tue 15 Jan |
8 | 6.35pm. Track, Calwell. Tharwa Dr 4k to track in 22:26 (5:37/km) @ AHR 126. 7 laps of lane 6 (3,059m) in 17:37 (5:46/km) @ AHR 128 (80%), MHR 133. Old Frees. Easy - legs still not great. Track soft. Headwind up the hill. Day #404 of the run-streak. RS 737. Warm, 24°C; windy. [E] |
| Wed 16 Jan |
nil | Rest Day. Strange not running, but good to end the #runstreak as planned. |
| Thu 17 Jan |
10 | 7.48pm. Track, Calwell. 4k there in 23:22 (5:51/km) @ AHR 122. Lane 6, 11.5 laps (5,025m) in 25:26 (5:04/km) @ AHR 146 (91%), MHR 152. Old Frees. Hard tempo pace. Legs great this morning, OK tonight. Grass mown, but quite soft north and west sides - good for the legs though. 1k warm-down. RS 739. Warm, 28°C; calm. [H] |
| Fri 18 Jan |
nil | Late decision not to run. Still 35C at 8pm and long run in the morning. |
| Sat 19 Jan |
15 | 8.06am. Ferry Terminal. East Basin clockwise + 500m with Geoff & Andy. 1:23:17 (5:33/km) @ AHR 134 (83%), MHR 146. Grey Frees. Stride a bit off. Aerobically OK although HR higher than it has been. Splits: 6:12, 5:47, 28, 32, 45, 11, 28, 27, 48, 31, 32, 11, 38, 06, 40. Coffee at Urban Foods + Ruth. RS 744. Mild, 17°C; breezy. [E] |
| Sun 20 Jan |
11.3 | 7.20am. Stromlo - easy jogging with Geoff while watching the trial races for the World XC teams, then 5k with Andrew at his 'easy' pace - 26:09 (5:14/km) @ AHR 132 (82%), MHR 145. Old Frees. Didn't feel too bad. Think the long easy warm-up helped. RS 690. Mild, 16°C; calm. [E] |
| Week 03 | 57k - First rest days since 2011. OK long run. Weight 75.0kg. | |
| Mon 21 Jan |
14.3 | 4.30pm. Speedygeese. Early 8k with Geoff & Cathy to Kingston in 45:36 (5:42/km) @ AHR 128 (80%), MHR 137. Old Frees. Group sprint relays lower grass flagpoles - teamed with Cookie, Ruth & Sophie. I ran 26 x approx 90m fairly hard (max HR 149). RS 730. Warm, 31°C; breezy. [E] |
| Tue 22 Jan |
9 | 7.45pm. To the track - being fertilised/sprayed, so anti-clockwise Mt Tug. 55:33 (6:10/km) @ AHR 119 (74%), MHR 132. Old Frees. Legs tired! Walked hills. RS 734. Warm, 24°C; breezy. [E] |
| Wed 23 Jan |
10 | 7.32pm. O/B Theo Trail. 57:21 (5:44/km) @ AHR 130 (81%), MHR 142. Grey Frees. Felt OK, but have lost hill strength. 2Fs calls this course 'flattish' (haha). Splits: 5:29, 6:02, 6:00, 6:18, 5:38, 25, 48, 12, 34, 48. RS 746. Mild, 16°C; breezy. [E] |
| Thu 24 Jan |
7 | 7.46pm. Track, Calwell. 3k w'up, 17:56 @ AHR 113. 7 laps of lane 6 (3,059m) in 17:37 (5:46/km) @ AHR 123 (76%), MHR 130. Old Frees. Left knee sore. 6 x 100m strides after. RS 708. Mild, 25°C; windy. [E] |
| Fri 25 Jan |
3 | 7.50pm. Track, Calwell. 2k warm-up to the track. 1 x stride. 5 x 200m, slow walk back 2:05 recoveries. 48.2, 46.0, 46.2, 45.9, 45.3. Old Frees. That was an eye-opener. Movement felt good, but the times were slow. Middle distance form (didn't sprint). 17 kph headwind last 120m. Warm, 25°C; windy. [E] |
| Sat 26 Jan |
9 | 8.03am. Race: Parkrun 5k. 50th in 24:02 (4:48/km) @ AHR 147 (91%), MHR 153. Grey Frees. Struggled! Not sure why. Splits: 4:49, 4:46, 4:50, 4:59, 4:37. Warm-up 1k incl strides, 3k warm-down at LBG on way home (super struggle - 6:36/km, RS 765 - had intended to run 8k). RS 707. Warm, humid, 22°C; breezy. [B] |
| Sun 27 Jan |
11 | 7.36am. Stromlo with Geoff, Andrew & Peter (late). 3 x 1000m 'down' - 500m loop to 2k loop. 4:12, 4:07, 4:01 - MHRs: 149, 154, 157. 700m jog up recoveries. Old Frees. Felt much better than yesterday - movement good. Could have run a little faster. 2.5k warm-up. Warm-down watching Peter finish his. Humid! 21°C; calm. [B] |
| Week 04 | 63k - Slow race, good Stromlo. Weight 75.0kg. 259km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 28 Jan |
12 8.4 |
7.32pm. Race: Mt Rob Roy 10k in 57:08 (5:43/km) @ AHR 136 (84%), MHR 151. Grey Frees. Steady - ahead of Charlie for 4k before slowing down. RS 777! Calm, 21°C; humid! [E] 5.35pm. Speedygeese. Group 600m 'hill' loops west side soccer field (easy). Ave HR 120 (75%), MHR 135. Old Frees. Legs felt OK and body not overly tired. Mild, 19°C; light rain. [E] |
| Tue 29 Jan |
9 | 6.16pm. Race: YCRC Summer Series: Stromlo 5k - 49th in 25:59 (5:12/km) @ AHR 134 (83%), MHR 141. Old blue Frees. Splits: 12:48, 13:12. Legs not happy so ran at tempo effort. Would have been a good day for a rest day! 1.5k warm-up. 2.5k warm-down with Geoff, Craig & Susan. RS 697. Mild, 22°C; windy. [H] |
| Wed 30 Jan |
nil | Rest day (planned). It was nice this evening too! |
| Thu 31 Jan |
9 | 7.32pm. Track, Calwell. 3k warm-up to the track in 17:42 (5:54/km) @ AHR 118. Lane 6, 11.5 laps (5,025m) in 27:03 (5:23/km) @ AHR 137 (85%), MHR 143. Old Frees. Steady run - felt OK but HR high (fitness?). 200m backwards (awkward). 800m warm-down. RS 737. Warm, 24°C; calm. [E] |
| Fri 1 Feb |
10 | 7.02pm. Rose Cottage 10 via paddock in 58:36 (5:52/km) @ AHR 122 (76%), MHR 134. Old Frees. Legs, heart, lungs and body agreeable. Felt smooth, easy. RS 716. Cool! 11°C; breezy. [E] |
| Sat 2 Feb |
13 | 8.05am. Ferry Terminal with Geoff & Ricky. Museum loop, O/B Boathouse. 1:20:23 (6:11/km) @ AHR 123 (76%), MHR 133. NB1080s. Legs not happy. Coffee WM with Ruth. RS 761. Cool, 7°C; windy. [E] |
| Sun 3 Feb |
11 | 7.37am. Stromlo with Geoff, Andrew, Kylie & Miranda. 4 x 1000m 'down' - 500m loop to 2k loop. 4:38, 4:15, 4:10, 4:29 - MHRs: 143, 152, 153, 147. 700m jog up recoveries. Old Frees. Legs very tight - couldn't stride out at all. Slow warm-down with Geoff & Miranda. Cool, 10°C; calm. [B] |
| Week 05 | 72k - Struggled this week. Not sure why. Weight 74.5kg. | |
| Mon 4 Feb |
14 | 4.31pm. Speedygeese. Early 8k with Geoff & Miranda to Kingston easy in 49:45 (6:13/km) @ AHR 120 (75%), MHR 127. Old Frees. Group 365m relays east Rose Gardens 'easy' with Susan & Cookie. Felt OK. This should be a good recovery day. RS 746. Mild, 19°C; windy. [E] |
| Tue 5 Feb |
12 | 6.15pm. Race: YCRC Summer Series: Boathouse (east) 5k - 54th in 24:04 (4:49/km) - No HR data (Garmin flat). Saucony Kinvara. Tempo effort - easy start, steady first half catching Charlie, strong last 2k. Splits: 12:12, 11:52. 3k warm-up, 4k warm-down with Geoff, Ruth, Susan & Andy. Warm, 23°C; calm. [B] |
| Wed 6 Feb |
8 | 7.29pm. Track, Calwell. 3k to the track in 18:17 (6:06/km) @ AHR 114. 7 laps of lane 6 (3,059m) in 17:29 (5:43/km) @ AHR 125 (78%), MHR 130. Old Frees. Legs needed an easy day after yesterday. Grass in perfect condition - mown and soft, even on the back straight. RS 714. Warm, 25°C; calm. [E] |
| Thu 7 Feb |
6 | 8.09pm. Race: ACT Vets' 3000m. 10th in 13:24.52 (4:28/km) @ AHR 146 (91%), MHR 158. Old Frees. Splits: 4:28, 4:30, 4:26. AHR, MHRs: 136, 146 / 149, 151 / 153, 158. Goal was to run 'steady' by feel and did that. Felt OK but definitely need a couple of easy days prior to a race. Followed Pete Cullen all the way - he got away a bit in the last lap. 3k warm-up including 8 x strides. RS 653. Warm, 23°C; humid. [B] |
| Fri 8 Feb |
nil | Rest day. Tired, mainly from sleep deprivation (need to go to bed earlier). |
| Sat 9 Feb |
15 | 9.11am. War Memorial with Andy. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:32:02 (6:08/km) @ AHR 126 (78%), MHR 139. Grey Frees. Easy. Legs not happy. Splits: 6:25, 6:27, 5:53, 5:57, 6:01, 6:17, 5:54, 6:04, 6:03, 6:14, 6:03, 6:08, 6:27, 6:00, 6:10. Liz's 50th birthday brunch afterwards in the cafe - Pancakes, b'day cake - mmm! RS 773. Warm, 25°C; breezy. [E] |
| Sun 10 Feb |
11 | 8.04am. Vets' Sprint Marathon Relay. I was #4 in Maria O'Reilly's team (#3). Think 6th in 2:42. For me, 1k, 2k, 1k, 1k, 1k reps at 10k race effort. Max HR 150. About 4:45/km. Warm, 22°C; calm. [H] |
| Week 06 | 66k - OK week, but 3 hard sessions is too many. Weight 75.0kg. | |
| Mon 11 Feb |
15 | 4.32pm. Speedygeese. Early 8k with Geoff & Cathy - towards YMCA Yacht Club, back via roads behind Stirling Hills. 49:15 (6:09/km) @ AHR 119 (74%), MHR 131. Red 3.0 Frees. Laps of last week's east rose garden relay loop easy + warm-up/down. Felt OK. RS 733. Mild, 17°C; breezy. [E] |
| Tue 12 Feb |
11 | 6.18pm. Race: YCRC Summer Series: Telopea Park 4k CC - 48th in 19:33 (4:53/km) @ AHR 144 (89%), MHR 151. Grey Frees. Tempo effort (first 3k with Andy). Late last 40m sprint to stay ahead of Geoff Sims. Splits: 9:52, 9:41. Felt OK. 3k warm-up, 4k warm-down with Geoff to Kingston. RS 704. Mild, 18°C; breezy. [B] |
| Wed 13 Feb |
11 | 7.16pm. Track, Calwell. 2k to the track in 12:25. Easy 20 laps, lane 6 (8,740m) in 54:32 (6:14/km) @ AHR 118 (73%), MHR 123. Grey Frees. Grass soft. 300m warm-down. RS 736. Mild, 18°C; windy. [E] |
| Thu 14 Feb |
nil | Rest day. Official on Pole Vault and Discus at Vets' track meeting. |
| Fri 15 Feb |
nil | Rest day. 7pm - Vikings Awards Night. Bridget (junior) and Hannah (senior) nominated. |
| Sat 16 Feb |
20 | 8.41am. Stromlo. 8k on grass prior to helping at SRF x-country then 12k O/B trails (hilly). 2:03:24 (6:10/km) @ AHR 128 (80%), MHR 142. Old Frees. Felt better on the 12k. RS 790. Mild, 19°C; overcast. [H] |
| Sun 17 Feb |
19 | 7.35am. Stromlo with Geoff, Andrew, Joel, Yelena, Cookie, Kym & Miranda. 4 x 1000m 'down' - 500m loop to 2k loop. 4:36, 4:30, 4:23, 4:12 - MHRs: 142, 147, 151, 155. 700m jog up recoveries. Old Frees. Steady effort - ran with Kym who was taking it easy. Long warm-down on LS 30k course reverse with Geoff & Kym. Mild, 18°C; calm. [B] |
| Week 07 | 76k - Good week. Not sure about consecutive rest days. Weight 75.0kg. | |
| Mon 18 Feb |
16 | 4.34pm. Speedygeese. Early 8k with Geoff & Peter to Kingston. 46:07 (5:46/km) @ AHR 125 (78%), MHR 136. Grey Frees. Group warm-up plus easy laps of the 460m East Rose Gardens 'footpath' loop (8k). Felt OK. RS 721. Warm, 24°C; calm. [E] |
| Tue 19 Feb |
10.2 | 6.16pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 38th in 23:26 (4:41/km) @ AHR 146 (91%), MHR 156. Kinvara. Hard tempo effort (steady). Ran about 40m behind Kelley. Splits: 4:37 (134) 4:42 (147) 4:42 (150) 4:52 (151) 4:32 (151). Felt OK. 3k warm-up, 2.2k warm-down with Susan & Geoff. RS 684. Mild, 21°C; windy. [B] |
| Wed 20 Feb |
5 | 7.11pm. School 5k in 32:00 (6:24/km) @ AHR 113 (70%), MHR 126. Saucony Virrata. Very easy. Right quad (niggly on yesterday's warm-up) played up early. RS 723. Mild, 20°C; humid. [E] |
| Thu 21 Feb |
9 | 7.35pm. Track, Calwell. Pines 5k to the track in 29:18 (5:52/km) @ AHR 119 (74%), MHR 130. Tempo 7 laps of lane 6 (3,059m) in 15:37 (5:06/km) @ AHR 138 (86%), MHR 146. Old Frees. Felt good in warm-up. Track soft - grass mown but not exactly short. 1k warm-down. RS 705. Mild, 20°C; windy. [H] |
| Fri 22 Feb |
16 | 6.25pm. Ferry Terminal. West Basin anti-clockwise with Andy & Susan. 1:31:55 (5:45/km) @ AHR 128 (80%), MHR 136. Grey Frees. Enjoyable run - chatted all the way. Need new 'long run' shoes. Splits: 6:18, 5:46, 36, 35, 27, 36, 27, 44, 54, 33, 49, 53, 42, 40, 57, 48. RS 735. Mild, 15°C; windy. [E] |
| Sat 23 Feb |
7.3 | 8.01am. Race: Tuggers Parkrun 5k. 51st in 27:31 (5:30/km) @ AHR 134 (83%), MHR 141. Virrata. Easy. Splits: 5:31, 27, 26, 38, 25. No warm-up, 2.3k warm-down. RS 737. Light rain, 15°C; windy. [E] |
| Sun 24 Feb |
12 | 7.39am. Ferry Terminal. 7k with Geoff cheering Cookie's fun run victory + 5k anti-clockwise Central Basin. 1:17:03 (6:25/km) @ AHR 116 (72%), MHR 138. Virrata. Easy. RS 745. Humid, 21°C; damp. [E] |
| Week 08 | 75k - Good Barrenjoey 5k. Weight 75.0kg. 289km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 25 Feb |
16 | 4.36pm. Speedygeese. Early 8k - Cathy, CJ, Susan, Miranda & Peter to Kingston. 47:36 (5:57/km) @ AHR 126 (78%), MHR 135. Old Frees. Easy continuous relay 550m west loop. RS 750. Hot, 30°C; calm. [E] |
| Tue 26 Feb |
10 | 6.15pm. Race: YCRC Summer Series: Ginninderra 5k. 30th in 24:13 (4:51/km) @ AHR 145 (90%), MHR 154. Kinvara. Hard tempo. Steady start with Charlie (behind Janene for 2k). Ran last k hard to get ahead of Ian Boyd. Splits: 4:53 (136) 4:47 (146) 4:48 (147) 4:53 (149) 4:46 (150). Humid. 3k warm-up, 2k warm-down in rain with Susan. RS 702. Stormy, 24°C; breezy. [B] |
| Wed 27 Feb |
10 | 6.57pm. Pines 10k in 61:45 (6:11/km) @ AHR 119 (74%), MHR 131. Grey Frees. Legs and body needed an easy run. High RS#. Not a lot of fun in the rain. RS 735. Wet, 23°C; humid. [E] |
| Thu 28 Feb |
nil | Rest day. Vets' track cancelled. Weather ordinary (wet, cold, windy) - Apparent 8°C! |
| Fri 1 Mar |
16.4 | 6.27pm. Regatta Point. West Basin anti-clockwise with Andy & Susan. 1:32:06 (5:37/km) @ AHR 129 (80%), MHR 144. Old Brooks Cheetah. Quicker than last week. Think Susan was setting the pace. Felt OK. Splits: 5:54, 55, 40, 33, 23, 23, 27, 25, 51, 37, 29, 23, 39, 33, 35, 51, 43. RS 724. Cool, 10°C; very windy. [E] |
| Sat 2 Mar |
8 | 6.59pm. Johnson Dr 8k in 48:23 (6:03/km) @ AHR 115 (71%), MHR 128. Red Free 3.0s. Easy run - legs felt better than I was expecting. Good RS number. RS 696. Cool, 12°C, breezy. [E] |
| Sun 3 Mar |
12.2 | 7.36am. Stromlo with Geoff, Andrew, Peter, Sarah, Joel, Yelena, ? & Dog. 3 x 1000m on 1k loop, 1000m on 2k loop. 5:20, 5:09, 4:53, 4:39 - MHRs: 138, 140, 144, 143. 600m slow jog recoveries. Old Frees. Easy (feeling off-colour - headache). Emily Brichacek training solo. 2.5k warm-up, 3.5k warm-down. Cool, 12°C; windy. [B] |
| Week 09 | 72k - OK week. Good long run. Weight 75.5kg. | |
| Mon 4 Mar |
15 | 4.34pm. Speedygeese. Early 8k with Geoff to Kingston in 46:40 (5:50/km) @ AHR 122 (76%), MHR 131. Saucony Virrata (gel heel lifts). Group 365m relays east Rose Gardens 'easy' with Geoff & Andy. Felt OK - a little tired. RS 712. Mild, 20°C; windy. [E] |
| Tue 5 Mar |
10 | 5.38pm. Museum. To turn with Geoff, helping at YCRC race. Afterwards, easy to Regatta Point and back. 64:12 (6:25/km) @ AHR 115 (71%), MHR 136. Kinvara. Felt OK. RS 738. Mild, 21°C; calm. [E] |
| Wed 6 Mar |
8 | 7.11pm. Track, Calwell. 3k warm-up to the track in 17:18 (5:46/km) @ AHR 109. Lane 6, 11.5 laps (5,025m) in 26:05 (5:11/km) @ AHR 137 (85%), MHR 143. Red Free 3.0. Felt good. Nap after work helped. Grass mown and soft (even the back straight). RS 711. Warm, 23°C; calm. [H] |
| Thu 7 Mar |
nil | Rest day. |
| Fri 8 Mar |
17 | 6.26pm. Regatta Point. West Basin anti-clockwise with Susan + O/B Regatta Pt. 1:37:14 (5:43/km) @ AHR 132 (82%), MHR 141. Brooks Cheetah. Steady - eased up last 3k. OK but for calves, feet last few ks. Saw an Elliptigo! Splits: 5:42, 42, 35, 30, 31, 27, 34, 32, 59, 42, 48, 36, 52, 40, 48, 6:08, 5:57. RS 755. Mild, 20°C; calm. [E] |
| Sat 9 Mar |
10 | 12.10pm. Clockwise Mt Ainslie track very easy in 66:15. NB1080s. Forgot Garmin. Enjoyed surface but quite a struggle (legs and energy) early. 7-minute ks down to 6s. Warm, 23°C; sunny. [E] |
| Sun 10 Mar |
10 | 7.40am. Stromlo with Geoff, Andrew, Joel & Yelena. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:55, 4:50, 4:38, 4:33 - MHRs: 144, 148, 150, 150. 600m slow jog recoveries. Red Free 3.0. Steady - felt better than last week but legs a bit stiff. 2.5k warm-up with Yelena (16:18 @ 114), 1k warm-down. Humid, 16°C; calm. [B] |
| Week 10 | 70k - Good Wednesday, the rest a bit average. Weight 75.5kg. | |
| Mon 11 Mar |
4 14 |
1.20pm. Trail loop (new course - net downhill) in 23:51 (5:58/km) @ AHR 125 (78%), MHR 144. Grey Frees. RS 745. Warm, 24°C; breezy. [E] 4.36pm. Speedygeese. Early 8.9k with Geoff, Kylie, Sophie & Barry - from Weston dog park, around golf course and back. 56:12 (6:19/km) @ AHR 126 (78%), MHR 138. Old Frees. Group 5 x 400m repeats on grass oval (2 barefoot) very easy (5.1k). Tired! RS 796! Warm, 24°C; calm. [E] |
| Tue 12 Mar |
10 | 7.16pm. Tharwa Dr Bridge 10k in 62:50 (6:17/km) @ AHR 117 (73%), MHR 125. Virrata. Missed YCRC race - 6pm finish at work. 8k course + O/B Tuggie Creek. RS 735. Mild, 24°C; calm [E] |
| Wed 13 Mar |
7 | 7.22pm. Track, Calwell. 2k there in 12:26. Easy 7 laps of lane 6 (3,059m) in 18:06 (5:55/km) @ AHR 123 (76%), MHR 128. Old Frees. Legs bad - sore all over. 2k home. RS 728. Warm, 24°C; calm. [E] |
| Thu 14 Mar |
7 | 7.49pm. Race: ACT Vets' 5000m Championships. 19th in 23:07.27 (4:37/km) @ AHR 148 (92%), MHR 157. Kinvara. Splits: 4:26, 4:39, 4:43 (13:48), 4:45, 4:34. AHR, MHRs: 138, 148 / 148, 150 / 150, 152 / 151, 152 / 152, 156. OK considering how bad I felt yesterday. Home straight headwind - thought about trying to catch Helen early. Ran solo until Pete Cullen passed me at 4k (couldn't go with him). 2k warm-up including strides. RS 685. Mild, 18°C; windy. [B] |
| Fri 15 Mar |
17 | 6.24pm. Regatta Point. West Basin anti-clockwise with Susan + O/B Regatta Pt. 1:41:28 (5:58/km) @ AHR 126 (78%), MHR 139. Brooks Cheetah. Easy. Left ankle / achilles OK. Fewer niggles than last week. Splits: 6:03, 05, 5:47, 59, 50, 41, 57, 52, 6:11, 5:59, 6:00, 5:45, 6:01, 5:52, 54, 6:13, 6:05. RS 752. Warm, 23°C; calm. [E] |
| Sat 16 Mar |
6 | 8.03am. Race: Parkrun 5k. 82nd in 35:38 (7:07/km) @ AHR 114 (71%), MHR 125. NB1080s. Very easy with a few stops for photos. 1k warm-up. RS 812. Humid, 17°C; calm. [E] |
| Sun 17 Mar |
15 | 8.16am. Scrivener Dam. Towards Woden on WC Half course, back past Barrenjoey Dr then back to Scrivener. 1:31:45 (6:07/km) @ AHR 124 (77%), MHR 136. Grey Frees. Easy at first, then quicker with Ruth (fastest k was 5:34). Felt OK. RS 758. Cool, 6°C; windy. [E] |
| Week 11 | 80k - Good, but the 5000 was a little slow. Weight 76.0kg. | |
| Mon 18 Mar |
13 | 4.31pm. Speedygeese. Early 8k with Cathy M to Kingston (+ Peter) in 46:57 (5:52/km) @ AHR 121 (75%), MHR 131. Virrata. Group warm-up / down + few easy roof hills. RS 710. Mild, 17°C; breezy. [E] |
| Tue 19 Mar |
7.5 | 6.16pm. Race: YCRC Summer Series: Stromlo 5k - 34th in 22:41 (4:32/km) @ AHR 148 (92%), MHR 157. Red 3.0 Frees. Splits: 11:18, 11:23. Happy with that. Even pace - hard to catch Janene, eventually did after first lap, then got ahead with 800m to go. 2.5k warm-up in 14:42 @ AHR 119. RS 671. Mild, 14°C; breezy. [B] |
| Wed 20 Mar |
15 | 6.36pm. Tuggie Creek bikepath to Lake Tugg, back via Outtram Ave. 1:34:48 (6:19/km) @ AHR 116 (72%), MHR 132. Grey Frees. Easy, but it wasn't smooth. RS 733. Mild, 18°C; breezy. [E] |
| Thu 21 Mar |
nil | Rest day. |
| Fri 22 Mar |
16 | 5.56pm. Regatta Point. West Basin anti-clockwise with Susan. 1:34:25 (5:54/km) @ AHR 127 (79%), MHR 138. Brooks Cheetah. Easy. Felt good. Slowed after 8k as Susan was having asthma problems. Splits: 5:50, 51, 39, 38, 33, 39, 53, 48, 6:04, 01, 08, 06, 09, 5:52, 6:00, 6:13. RS 749. Mild, 18°C; breezy. [E] |
| Sat 23 Mar |
nil | Rest day. Had planned an evening run but late invite to Mal and Joy's for dinner and Blu-ray DVD on the big screen - 'Hancock' - quite a tender love story. |
| Sun 24 Mar |
9 8.7 |
8.32am. Stromlo. Easy jog before helping at Vets' handicap. 54:42 (6:05/km) @ AHR 125 (78%), MHR 137. Old Frees. Coffee at Nursery with CJ, Ruth & Margaret. RS 760. Sunny, 10°C; calm. [E] 5.35pm. Local trail run (hilly), walked up steps to the start. 52:56 (6:05/km) @ AHR 128 (80%), MHR 137. Grey Frees. Felt much better than I thought I would. RS 779. Sunny, 19°C; breezy. [E] |
| Week 12 | 69k - Good race and week. Weight 75.5kg. 291km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 25 Mar |
16 | 4.32pm. Speedygeese. Early 8k with Geoff, Susan & Cathy - O/B towards YMCA Yacht Club. 46:33 (5:49/km). Old Frees. 8k west side loops. Easy - no HR data (Garmin flat). Sunny, 22°C; calm. [E] |
| Tue 26 Mar |
12 | 6.28pm. O/B Theo Trail. 1:14:06 (6:11/km) @ AHR 126 (78%), MHR 140. Virrata, no socks. Easy HR, hard on legs (strength workout). Saw Michael T walking dog. RS 778. Warm, 23°C; calm. [H] |
| Wed 27 Mar |
10 | 6.31pm. School 10 in 56:33 (5:38/km) @ AHR 130 (81%), MHR 138. Grey Frees. Right on MAF HR - comfortable, but legs working hard. Splits: 27:55, 28:38. RS 732. Warm, 26°C; calm. [H] |
| Thu 28 Mar |
12 | 6.36pm. O/B Theo Trail. 1:13:42 (6:09/km) @ AHR 124 (77%), MHR 138. Brooks Cheetah. Easier than Tuesday. Enjoyed cushioned shoes. Dark last 3k (CJ danger). RS 762. Mild, 17°C; calm. [E] |
| Fri 29 Mar |
10 | 5.35pm. Wagga - O/B via Boat Club to SE corner of Lake Albert. 56:45 (5:41/km) @ AHR 127 (79%), MHR 136. New White Free Run-2. Felt OK after drive from Canberra. RS 721. Mild, 15°C; breezy. [E] |
| Sat 30 Mar |
nil | Rest day. Saw 'A Good Day to Die Hard' at the Forum with Graeme & Nathan. |
| Sun 31 Mar |
12 | 5.42pm. Wagga - O/B via Boat Club, past Anzac Park. 68:38 (5:43/km) @ AHR 129 (80%), MHR 145. Brooks Cheetah. MAF - saw seven other runners. Legs not that strong. RS 738. Mild, 19°C; breezy. [E] |
| Week 13 | 72k - OK week of training. Weight 75.5kg. | |
| Mon 1 Apr |
15 | 5.03pm. Stopped at PH on the drive from Wagga. Lap of East Basin and Central Basin LBG via Wetlands. 1:28:54 (5:56/km) @ AHR 125 (78%), MHR 132. Brooks Cheetah. Started OK but slowed from Molonglo to Comm Bridge, running into a strong head-wind. RS 741. Sunny, 15°C; windy. [E] |
| Tue 2 Apr |
10 | 6.32pm. Pines 10k in 57:23 (5:44/km) @ AHR 126 (78%), MHR 133. Virrata (thin socks + heel lift). Good run - felt like I was moving smoothly. Splits: 28:50, 28:33. RS 723. Mild, 18°C; breezy. [E] |
| Wed 3 Apr |
12 | 6.29pm. O/B Theo Trail. 1:10:31 (5:53/km) @ AHR 130 (81%), MHR 142. Grey Frees. Felt good. Rolling hills got HR up to MAF level. Saw Michael T walking dog. RS 764. Mild, 12°C; breezy. [E] |
| Thu 4 Apr |
8 | 5.48pm. School 8 in 43:37 (5:27/km) @ AHR 129 (80%), MHR 136. Virrata. Smooth stride. No undue soreness after yesterday's hills. 5:27, 17, 20, 27, 12, 29, 40, 44. RS 703. Mild, 14°C; sunny. [E] |
| Fri 5 Apr |
15 | 6.04pm. From PH with Andy - lap of East Basin and Central Basin LBG via Wetlands. 1:28:15 (5:53/km) @ AHR 122 (76%), MHR 136. Brooks Cheetah. Felt OK, but tired. Sensed Andy wanted to run faster (always a metre ahead) - dropped back at times so he'd slow down. Better RS# than Monday's run. RS 718. Mild, 14°C; breezy. [E] |
| Sat 6 Apr |
10 | 11am. Race: YCRC - Goorooyaroo 8k - 16th in 44:40 (5:35/km) @ AHR 135 (84%), MHR 146. Virrata. Steady run with Geoff and Charlie at a bit over MAF HR for me. Left calf a little niggly but otherwise felt OK and easy. Hilly course! Splits: 5:44, 14, 49, 33, 32, 09, 41, 38. 2k warm-up in 13:37. RS 754. Mild, 16°C; sunny. [E] |
| Sun 7 Apr |
10 | 7.39am. Stromlo. 4 x 2.5k with Geoff. 61:06 (6:07/km) @ AHR 123 (76%), MHR 135. Grey Frees. Legs not all that happy. Spectacular day! Katie & Amanda running well. RS 752. Sunny, 10°C; calm. [E] |
| Week 14 | 80k - Getting somewhere with return to MAF training. Weight 75.0kg. | |
| Mon 8 Apr |
15 | 4.32pm. Speedygeese. 8k with Geoff, Clint & Rae - Kingston, back via Telopea Park. 46:25 (5:48/km) @ AHR 125 (78%), MHR 134. White Frees. Felt OK. 7k Rose Gardens easy. RS 725. Mild, 15°C; calm. [E] |
| Tue 9 Apr |
12 | 5.17pm. O/B Theo Trail. 1:13:15 (6:06/km) @ AHR 124 (77%), MHR 139. Grey Frees. Took it easy - both calves tight, especially the left (need a different shoe?). RS 757. Mild, 17°C; overcast. [E] |
| Wed 10 Apr |
6 | 5.23pm. Track, Calwell. 2k there in 12:02. 7 laps of lane 6 (3,059m) in 17:02 (5:34/km) @ AHR 127 (79%), MHR 132. Virrata. Calves improved. Grass just about perfect. RS 707. Mild, 19°C; calm. [E] |
| Thu 11 Apr |
nil | Rest day. Luckily coincided with a busy day at work. |
| Fri 12 Apr |
7 | 5.26pm. Track, Calwell. 3k to the track in 18:03. Strides - 5 x 75m 'fast', then easy 7 laps of lane 6 (3,059m) in 18:20 (6:00/km) @ AHR 121 (75%), MHR 127. Old Frees. Felt rough during the first km of warm-up, but gradually improved. Grass nice and soft. RS 725. Mild, 18°C; calm. [E] |
| Sat 13 Apr |
9 | 12pm. Race: Marathon Eve Adidas 5k. 51st in 22:46 (4:33/km) @ AHR 150 (93%), MHR 159. Saucony Kinvara. Splits: 4:23, 4:35, 4:27, 4:29, 4:37 + 15s. Good race. Start felt too fast (which it marginally was), with Janene quickly 40m ahead running strongly. Gradually caught up by 4k. Some fun races with kids (out-kicked by an 8-year-old girl). 2k w-up in 12:50 @ AHR 119 (felt ordinary) + 5 x strides, 2k w-down in 13:46 @ AHR 119. RS 683. Warm, 20°C; calm. [B] |
| Sun 14 Apr |
16 | 7.01am. Manuka to PH, Parkes Way etc while watching Canberra Marathon. 1:45:18 (6:35/km) @ AHR 117 (73%), MHR 132. Easy (some with Speedygeoff) - many stops. RS 770. Warm, 6-22°C; calm. [E] |
| Week 15 | 65k - Good week and 5k race. Weight 75.0kg. | |
| Mon 15 Apr |
13 | 4.31pm. Speedygeese. 8k with Geoff & Clint - YMCA Yacht Club, back over Stirling Hills. 47:09 (5:54/km) @ AHR 125 (74%), MHR 140. White Frees. Warm-up + easy Rose Gardens. Tired. RS 737. Mild, 19°C; calm. [E] |
| Tue 16 Apr |
10 | 5.17pm. Pines 10k in 64:30 (6:27/km) @ AHR 117 (73%), MHR 127. Brooks Cheetah. Very easy. Legs sore all over - DOMS from Saturday? RS 755. Mild, 14°C; overcast. [E] |
| Wed 17 Apr |
12 | 4.55pm. Rose Cottage 12 in 1:09:54 (5:50/km) @ AHR 125 (78%), MHR 135. Virrata. Legs recovered. Eased off on uphills to keep maximum HR down. RS 728. Mild, 15°C; calm. [E] |
| Thu 18 Apr |
8 | 5.25pm. Tharwa Dr Bridge in 47:31 (5:56/km) @ AHR 120 (75%), MHR 131. White Frees. Easy jogging. Stop near shops for brief chat with Mike about Greg Gilbert. RS 713. Mild, 15°C; calm. [E] |
| Fri 19 Apr |
nil | Rest day. Watching live coverage from Watertown of Boston suspects' capture. |
| Sat 20 Apr |
14 | 11am. Race: YCRC - Mt Ainslie 9.3k - 22nd in 55:45 (6:00/km) @ AHR 132 (82%), MHR 144. Virrata. Legs not great. Splits show hills, where I walked to get HR down - 5:29, 6:03, 5:50, 6:10, 5:40, 6:33, 5:44, 7:28, 5:28 + 1:20. 500m warm-up, 4.2k warm-down with Geoff - 6:02/k @ AHR 127. RS 791. Sunny, 7°C; windy. [E] |
| Sun 21 Apr |
15 | 11.24am. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:29:15 (5:57/km) @ AHR 126 (78%), MHR 136. Brooks Cheetah. Felt OK but HR up a bit (yesterday's run?). Stopped at 6k and ran 5k for Boston (28:33 @ AHR 130 - headwind). RS 750. Sunny, 12°C; windy. [E] |
| Week 16 | 72k - Wednesday good, rest ordinary. Weight 74.5kg. 289km last 4 weeks. | |
| Date | Kms | Comments |
| Mon 22 Apr |
13 | 4.32pm. Speedygeese. 8k with Geoff O/B YMCA Yacht Club. 46:25 (5:48/km) @ AHR 126 (78%), MHR 136. White Frees. Felt better than last week. Easy Rose Gardens (5k). RS 731. Cool, 9°C; breezy. [E] |
| Tue 23 Apr |
10 | 4.55pm. School 10 in 55:27 (5:33/km) @ AHR 130 (81%), MHR 136. Virrata. Fairly easy. Felt OK - slowed on up slopes, trying to keep Max HR low. Ave right on MAF HR. RS 721. Cool, 12°C; breezy. [E] |
| Wed 24 Apr |
10.5 | 4.43pm. Trail 2 Track 10k in 56:54 (5:41/km) @ AHR 126 (78%), MHR 138. Grey Frees. New course - net downhill but some undulations on the trail. One brief walk on the steep hill. At the track, ran 5 x 100m 'fast' - max HR about 130 (felt a bit lethargic on these). RS 717. Cool, 10°C; breezy. [E] |
| Thu 25 Apr |
16 | 12.08m. War Memorial loop clockwise from Wetlands. 1:38:24 (6:09/km) @ AHR 125 (78%), MHR 134. Brooks Cheetah. That's all the legs wanted to do today (not recovered). RS 767! Sunny, 14°C; breezy. [E] |
| Fri 26 Apr |
nil | Rest Day. Dinner, Page Viet - Joy, Mal, Steve, Kathy, Jim, Baz, Erin. |
| Sat 27 Apr |
16 | 11.32am. Race: YCRC Winter Series: Stromlo 5k (reverse direction) - 16th in 26:57 (5:23/km) @ AHR 134 (83%), MHR 143. Virrata. Steady 'MAF' run. Felt OK - course harder this direction - took uphills easy. 5k warm-up incl 3k race in 16:05. 6k warm-down with Geoff on Stromlo trails very easy. RS 722. Sunny, 16°C; breezy. [E] |
| Sun 28 Apr |
12.5 | 12.25pm. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave, Blundels. 1:13:40 (5:54/km) @ AHR 129 (80%), MHR 137. Brooks Cheetah. Movement felt good first half. Quite warm and a headwind second half - had to slow to keep HR down. RS 760. Sunny, 18°C; windy. [E] |
| Week 17 | 78k - Good week. Enjoying the warm weather. Weight 76.0kg. | |
| Mon 29 Apr |
12 | 4.32pm. Speedygeese. 8k Geoff & Miranda O/B YMCA Yacht Club. 47:48 (5:59/km) @ AHR 126 (78%), MHR 140. White Frees. Group 4k. Swelling right arm (bitten by something?). RS 753. Mild, 15°C; breezy. [E] |
| Tue 30 Apr |
10 | 4.59pm. Trail 2 Track 10k in 61:03 (6:06/km) @ AHR 131 (81%), MHR 140. Grey Frees. Right arm swelling which reduced to half overnight blew up again during the day (arm is like a swimmer's). HR quite high because of this. Felt a bit queasy last 5k. Will see doctor tomorrow. RS 800! Mild, 17°C; calm. [E] |
| Wed 1 May |
nil | Saw doc in morning then Joy took me to Canberra Hospital. There from 12.30 to 6.30 - ultrasound at 4pm. Showed several blood clots upper right arm. Prescribed Rivaroxaban for 3 weeks + follow-up. |
| Thu 2 May |
nil | Home from Mal and Joy's. Doc said light exercise OK once swelling subsides but to stop if there's a shortness of breath or other sudden changes and contact emergency. |
| Fri 3 May |
nil | Saw doctor this morning (have next week off work) - Seeing hematologist Monday. Arm sore but swelling perhaps slightly reduced. Good chat with LLs yesterday arvo. |
| Sat 4 May |
nil | Poor sleep last night. Arm painful. Bearable during the day. Enjoyed watching CC racing at Stromlo. |
| Sun 5 May |
nil | Less pain today. At last, could see veins in wrist around lunchtime, after the morning tablet. |
| Week 18 | 22k - Not a good week. Weight 76.0kg. | |
| Mon 6 May |
nil | Saw Emma (hematologist). Unsure of cause yet, but not likely hereditry. More blood tests, catscan to see if an underlying 'mechanical' cause. On 1/day dose of Rivaroxaban 20mg for 3 months once current 2/day 15mg 3 week course finished. Arm not as sore but swelling not much improved. |
| Tue 7 May |
nil | Arm pretty much the same today. Pain reduced. Woke a couple of times during the night. |
| Wed 8 May |
nil | Similar to yesterday. Have new scales (electronic) - readings check out to be the same as the old ones, but they measure to 0.1 of a kilogram. Don't want to put on weight while I'm not running! Weight 75.8kg. Resting HR 56. |
| Thu 9 May |
nil | Slight improvement in the arm today. Weight 74.7kg. Resting HR 55. |
| Fri 10 May |
nil | Hard to say, perhaps a slight improvement. Weight 74.7kg. Resting HR 56. |
| Sat 11 May |
nil | About the same today. Every now and then get tingling right medial wrist. Weight 74.9kg. Resting HR 57. |
| Sun 12 May |
5 | |
| Week 19 | 5k - Swelling slightly improved by week's end. Weight 75.7kg. | |
| Mon 13 May |
nil | Most significant change this morning - can see veins on wrist and wrinkles on back of hand. Weight 74.6kg, Resting HR 57. |
| Tue 14 May |
nil | About the same as yesterday. Weight 74.4kg. |
| Wed 15 May |
nil | Similar. Taking a while! Visited Ruth at the Runners Shop. Sold me Asics Nimbus (4E), should be good for long runs (well cushioned) - 380 grams - about 120 heavier than Kirratas. Afterwards walked to a coffee shop for a good coffee/chat + gluten-free cake with fresh berries, yoghurt :-) Weight 74.6kg. |
| Thu 16 May |
nil | Similar again. Fewer 'tingling' episodes in the wrist today, which is good. Took 3 more large bags of clothes and excess household/garage items to the Salvos. Weight 73.7kg. |
| Fri 17 May |
nil | Another slight improvement. Finished setting up the Concept2 ergometer in the spare room. Rowed a gentle 2000 metres in 12:05. Quite enjoyable and can tell it'll be good cross-training for running. Weight 74.5kg. Resting HR 56. |
| Sat 18 May |
nil | |
| Sun 19 May |
nil | |
| Week 20 | - | |
|
Goal: 5k in 21 minutes, 13 seconds. Races: Some results will be here. Numbers: There will be numbers. Other words: I'll write something here at the end of the year. [E] - Easy run (by feel). |
