Ewen's Running Diary - 2014

This page is my running diary for 2014. 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 2014 - Run 5k in 21 minutes, 59 seconds.

Links to all my online diaries: 1988, 1991, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017


DateKms Comments
Mon
30 Dec
8 7.43pm. School 8 in 50:18 (6:17/km) @ AHR 129 (80%), MHR 138. Asics Nimbus. First run of my 'year' improved on yesterday's. Concentration on form for 50 minutes is tiring. RS 811. Warm, 22°C; breezy. [M]
Tue
31 Dec
5 8.03pm. School 5k in 29:45 (5:57/km) @ AHR 130 (81%), MHR 138. Asics Nimbus. Form felt good. Splits & AHR: 5:41 (118) 5:32 (133) 5:47 (133) 6:22 (132) 6:21 (134). RS 774. Mild, 15°C; breezy. [H]
Wed
1 Jan
8 7.48pm. School 8 in 50:04 (6:16/km) @ AHR 128 (80%), MHR 136. Asics Nimbus. First 6k OK then difficult to hold form. Slight improvement on Monday. RS 801. Mild, 19°C; calm. [M]
Thu
2 Jan
8 7.36pm. Track, Calwell. 4k to track in 24:40 (6:10/km) @ AHR 124, 3-min walk then 3000m Slow Race Test, lane 1. 17:36 (5:52/km) @ AHR 138 (86%), MHR 143. Starting HR 98. Splits: 5:52, 5:51, 5:54. Black Frees. Best time for this test is 15:17 from 2007. 1k warm-down. RS 810. Mild, 21°C; calm. [H]
Fri
3 Jan
8 7.47pm. Tharwa Dr Bridge in 51:52 (6:29/km) @ AHR 128 (80%), MHR 139. Asics Nimbus. Form was OK but the run was hard (energy low in this heat). RS 830. Hot, 26°C; calm. [M]
Sat
4 Jan
5 8.04am. Race: Tuggers Parkrun 5k. 81st in 26:07 (5:13/km) @ AHR 147 (91%), MHR 154. Asics Nimbus. Felt pretty good considering last night's poor run. Held form well and no leg injury niggles. Steady effort (first km as warm-up). Splits: 5:18, 5:17, 5:05, 5:11, 5:16. RS 768. Mild, 18°C; breezy. [B]
Sun
5 Jan
8 7.47pm. Summer Trail 8k in 51:57 (6:30/km) @ AHR 128 (80%), MHR 142. Asics Nimbus. Happy with how the legs felt, but no energy (lack of carbs today?). RS 831. Mild, 17°C; windy. [M]
Week 01 50k - Good start to the year. Weight 75.4kg.
Mon
6 Jan
10 4.35pm. Speedygeese. 8k with Ruth & Susan to Kingston in 54:15 (6:47/km) @ AHR 123 (76%), MHR 139. Asics Nimbus. Easy. Legs and energy OK. Strong headwind back. 2k group warm-up. RS 834. Mild, 16°C; windy. [M]
Tue
7 Jan
8 7.27pm. School 8 in 48:58 (6:07/km) @ AHR 130 (81%), MHR 138. Asics Nimbus. Felt OK. Happy muscular and aerobic ability fairly equal. Unusually cool. RS 796. Cool, 12°C; windy. [M]
Wed
8 Jan
8 7.47pm. Track, Calwell. Pines 5k to track in 31:02 (6:12/km) @ AHR 121 (75%), MHR 135. 7 laps of lane 6 (3,059m) in 18:39 (6:06/km) @ AHR 130 (81%), MHR 136. Black Frees (no socks). Felt good (especially on the warm-up). Smooth, no niggles. HR still high for pace. RS 793. Cool, 11°C; windy. [M]
Thu
9 Jan
9 7.29pm. Winter Trail 9k in 56:31 (6:17/km) @ AHR 131 (81%), MHR 143. Asics Nimbus. Didn't feel as good as yesterday, but moving well enough. Beautiful sunset. RS 823. Warm, 21°C; calm. [H]
Fri
10 Jan
8 6.53pm. Lap of Tuggie Homestead in 51:06 (6:27/km) @ AHR 127 (79%), MHR 136. Asics Nimbus. Form good. Ran out of energy second half. Splits: 24:04, 27:02. RS 819. Warm, 26°C; breezy. [M]
Sat
11 Jan
5 8.04am. Race: Tuggers Parkrun 5k. 77th in 25:56 (5:11/km) @ AHR 148 (92%), MHR 158. Asics Nimbus. Movement good. Even pace - breathing OK, but still far from fully fit. Splits: 5:13, 5:10, 5:07, 5:16, 5:10. RS 767. Warm, 20°C; calm. [B]
Sun
12 Jan
10 7.35pm. Pines 10k in 64:15 (6:26/km) @ AHR 129 (80%), MHR 138. Asics Nimbus. Low energy this evening. Warm, but thankfully the Bungendore Dr was blowing. RS 829. Warm, 21°C; breezy. [M]
Week 02 58k - Improvement, but it's slow! Weight 75.3kg.
Mon
13 Jan
10 4.31pm. Speedygeese. 8k with Geoff & Kym to YMCA Yacht Club. 51:06 (6:23/km) @ AHR 129 (80%), MHR 138. Asics Nimbus. Slow - didn't feel great (tired), but slightly better RS# than last week's run. 2k group warm-up. RS 824. Hot, 28°C; breezy. [M]
Tue
14 Jan
8 7.58pm. School 8 in 48:44 (6:06/km) @ AHR 129 (80%), MHR 136. Black Frees (no socks). Felt much better than yesterday. Movement good. A bit too warm. RS 786. Hot, 29°C; breezy. [M]
Wed
15 Jan
10 8.07pm. O/B Chisholm High via Richardson in 63:36 (6:22/km) @ AHR 127 (79%), MHR 140. Asics Nimbus. Easy. Still very warm. Max of 39.4 at 4.30pm. RS 808. Hot, 30°C; calm. [M]
Thu
16 Jan
6 8.07pm. Calwell oval paddock past bikepath bridge & back. 34:34 (5:46/km) @ AHR 128 (80%), MHR 138. Black Frees (no socks). Felt good. Big step forward in aerobic fitness. Splits: 5:32, 30, 41, 56, 52, 6:01. RS 737. Hot, 26°C; calm. [M]
Fri
17 Jan
8 7.51pm. Tharwa Dr Bridge in 51:12 (6:24/km) @ AHR 124 (77%), MHR 135. Asics Nimbus. Ran easily. Getting fitter. Much better than the Jan 3 run. RS 794. Hot, 31°C; calm. [M]
Sat
18 Jan
6 8.04am. Race: Tuggers Parkrun 5k. 60th in 24:56 (4:59/km) @ AHR 150 (93%), MHR 157. Black Frees. Good race with a few different runners - bit of a battle with Peter Foster. Splits: 5:08, 4:56, 4:57, 4:59, 4:55. RS 748. Very warm, 22°C; calm. [B]
Sun
19 Jan
12 10.57am. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave far side. 1:16:45 (6:24/km) @ AHR 126 (78%), MHR 134. Asics Nimbus. Ran easily. Not much energy and legs tired. Happy to stop at 12k (longest run since 12 October '13). RS 806. Warm, 25°C; breezy. [M]
Week 03 60k - Happy with Thurs & Parkrun. Weight 75.0kg.
Mon
20 Jan
10.4 4.52pm. Speedygeese. 5k solo PH O/B Canberra Yacht Club. 31:42 (6:20/km) @ AHR 124 (77%), MHR 135. Asics Nimbus. 5.4k group run, laps east rose gardens. Tired, legs sore. Afterwards, small group dinner at the Yacht Club to farewell Heather. RS 786. Warm, 21°C; breezy. [M]
Tue
21 Jan
9 7.50pm. Winter Trail 9k in 56:15 (6:15/km) @ AHR 127 (79%), MHR 139. Asics Nimbus. Movement felt good. More energy than yesterday but still not great. Legs OK. RS 794. Mild, 20°C; windy. [M]
Wed
22 Jan
10 7.51pm. School 10 in 60:47 (6:05/km) @ AHR 123 (76%), MHR 133. Black Frees. Movement OK. Best 10k RS number for a while. Fitness returning. RS 748. Mild, 15°C; breezy. [M]
Thu
23 Jan
nil Rest Day (first for the year).
Fri
24 Jan
nil Rest Day. Bit of an experiment to try two rest days in a row.
Sat
25 Jan
5.6 8.00am. Race: Tuggers Parkrun 5k. 57th in 24:33 (4:55/km) @ AHR 148 (92%), MHR 160. Black Frees. Good race with Leonie (who got me in the last k) and a few other ladies. Legs and movement felt good. 2 x strides warm-up, 600m warm-down. Splits: 5:02, 5:02, 4:53, 4:48, 4:47. RS 727. Mild, 13°C; breezy. [B]
Sun
26 Jan
10 7.25am. Stromlo. Easy 10k with Geoff while Kylie, Andrew & David ran 20 x 200m. 63:09 (6:19/km) @ AHR 121 (75%), MHR 132. Black Frees. Left ITB, hamstring a LITTLE tight. RS 764. Mild, 11°C; breezy. [M]
Week 04 45k - Good Parkrun. Weight 75.3kg. 213km last 4 weeks.


DateKms Comments
Mon
27 Jan
12 11.31am. Molonglo Reach, Wetlands, Kings Ave, Blundells' Cottage. 1:17:51 (6:29/km) @ AHR 126 (78%), MHR 135. Asics Nimbus. Posture & movement good. No energy. RS 817. Warm, 21°C; breezy. [M]
Tue
28 Jan
8 6.15pm. Race: YCRC Summer Series: Stromlo 5k - 23rd in 25:47 (5:09/km) @ AHR 148 (92%), MHR 158. Black Frees. Raced Phil Aungles first lap and a couple of girls. Ran hard, but mindful of heat. Headwind up the hill. Splits: 5:04, 4:56, 5:22, 5:01, 5:22. 1k warm-up, 2k warm-down with Geoff. RS 763. Hot, 32°C; windy. [H]
Wed
29 Jan
10 8.14pm. School 10 (Is Plains bikepath variation) in 63:33 (6:21/km) @ AHR 125 (78%), MHR 134. Asics Nimbus. Movment good. After a hot day. Slowed last 3k. RS 794. Warm, 24°C; breezy. [M]
Thu
30 Jan
10 7.45pm. Race: ACT/Vets 10,000m Championships. 17th in 52:57.39 (5:18/km). No HR data (Garmin flat). Black Frees. Started at just under 2 minutes per lap. Slowed after 3k in 15:00. 5k splits: 25:40, 27:18. Movement felt good. Survival test in the heat. Hot, 32°C; calm. [B]
Fri
31 Jan
9 7.56pm. Winter Trail 9k in 58:03 (6:27/km) @ AHR 126 (78%), MHR 143. Asics Nimbus. Not much energy tonight (after another hot day at work). Movement OK. RS 813. Hot, 28°C; breezy. [M]
Sat
1 Feb
4 6.50pm. Sydney. From small park on Bogota Ave, harbour-side track around point to just past Old Cremorne Wharf and back to pool. Met Bruce there (walking due to dodgy foot) for a swim. 24:06 (6:01/km). NB 1080s. Movement felt good, smooth. No HR data. Warm, 22°C; breezy. [M]
Sun
2 Feb
6 8.13pm. School 6 in 35:42 (5:57/km) @ AHR 128 (80%), MHR 138. Asics Nimbus. Felt OK. Wouldn't have liked to run further - a real sweat-fest out there tonight. RS 762. Hot, 29°C; calm. [M]
Week 05 59k - OK week. Enjoyed Sydney run. Weight 75.1kg.
Mon
3 Feb
8 8.07pm. School 8 in 47:20 (5:55/km) @ AHR 127 (81%), MHR 137. Black Frees. Tried to use legs (springy muscles). Felt OK, but tiring of this hot weather. RS 751. Hot, 31°C; breezy. [M]
Tue
4 Feb
9 6.17pm. Race: YCRC S/Series: Boathouse (east) 5k - 47th in 26:32 (5:18/km) @ AHR 139 (86%), MHR 145. Asics Nimbus. Rostered to help, but excess to requirements so ran as a tempo run. Splits: 5:19, 16, 25, 18, 14. 2k warm-up, 2k warm-down with Geoff, Kym & Ruth. RS 738. Cool, 14°C; windy. [H]
Wed
5 Feb
9 7.21pm. Winter Trail 9k in 52:42 (5:51/km) @ AHR 127 (79%), MHR 138. Hoka (red). Movement good. No niggles. Cool easterly helped HR. RS of 709 prior to C2S last year. RS 744. Cool, 13°C; windy. [M]
Thu
6 Feb
9 6.02pm. Race: ACT Vets' 3000m. 19th in 13:47.28 (4:36/km) @ AHR 145 (90%), MHR 155. Saucony Kinvara. Splits: 4:30, 4:39, 4:38. Ran by feel - dropped off Roger early, then ran solo. Movement OK. 1k warm-up + strides, 2k race-walk in 12:32, 3k warm-down in bush. RS 666. Hot, 25°C; breezy. [B]
Fri
7 Feb
5 7.22pm. School 5k in 32:33 (6:31/km) @ AHR 117 (73%), MHR 129. Asics Nimbus. Niggly shins, left calf, so very easy jogging and 5 instead of 8. RS 762. Hot, 29°C; breezy. [E]
Sat
8 Feb
5.6 8.06am. Race: Tuggers Parkrun 5k. 60th in 24:21 (4:52/km) @ AHR 149 (93%), MHR 160. Black Frees. Legs felt lactic at times. Happy with the run considering the niggles of yesterday - all good this morning! Splits: 4:56, 4:55, 4:47, 4:58, 4:44. RS 726. Warm, 18°C; calm. [B]
Sun
9 Feb
2.4

10
11.36am. Dunrossil Drive after Vets SM Relay. Felt terrible so cut run short.
8.01pm. Pines 10k in 66:48 (6:41/km) @ AHR 123 (76%), MHR 140. Asics Nimbus. Movement OK but energy very low (warm day - 33°C in house). RS 822. Hot, 29°C; calm. [M]
Week 06 58k - OK 3000 and Parkrun. Weight 75.2kg.
Mon
10 Feb
9 7.41pm. Winter Trail 9k in 55:04 (6:07/km) @ AHR 125 (78%), MHR 138. Hoka (red) no socks. Energy higher than yesterday. Strong headwind at times. RS 765. Mild, 20°C; windy. [M]
Tue
11 Feb
9 6.15pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 34th in 25:19 (5:04/km) @ AHR 148 (92%), MHR 157. Black Frees. Steady start. Passed Jim with 500 to go. Tough into wind up the short hill. Splits: 4:49, 5:00, 5:00, 5:15, 5:03. 600m warm-up, 3.4k warm-down with Ruth & Geoff. RS 749. Hot, 28°C; windy. [B]
Wed
12 Feb
8 7.51pm. School 8 in 50:36 (6:20/km) @ AHR 121 (75%), MHR 129. Asics Nimbus. Very easy jogging. Movement OK but quite tired tonight. RS 765. Mild, 20°C; breezy. [E]
Thu
13 Feb
12 7.14pm. Rose Cottage 12 in 1:14:46 (6:14/km) @ AHR 123 (76%), MHR 134. Hoka (red). Nap before helped. Easy, movement good. 37:02, 37:44. RS 766. Warm, 24°C; breezy. [M]
Fri
14 Feb
5 5.29pm. School 5k in 30:24 (6:05/km) @ AHR 122 (76%), MHR 132. Hoka (red) no socks. Ran early due to going out later. Easy, felt OK. RS 742. Hot, 26°C; humid. [E]
Sat
15 Feb
6 8.04am. Race: Tuggers Parkrun 5k. 54th in 24:51 (4:58/km) @ AHR 146 (91%), MHR 152. Black Frees. Tired, so held back a fraction. New start procedure (lining up at est finish time), good for smooth start, but prob cost 5 secs. Splits: 5:02, 4:54, 4:57, 4:54, 5:03. RS 726. Warm, 21°C; humid. [B]
Sun
16 Feb
8 11.28am. Tharwa Dr Bridge in 49:53 (6:14/km) @ AHR 122 (76%), MHR 137. Asics Nimbus (no socks). Movement good. Saved by breeze. Low energy last 3k. RS 761. Humid, 22°C; windy. [E]
Week 07 57k - Sense a small fitness improvement. Weight 74.8kg.
Mon
17 Feb
10.3 4.34pm. Speedygeese. 8k with Geoff & Miranda to YMCA Yacht Club. 50:09 (6:16/km) @ AHR 124 (77%), MHR 138. Asics Nimbus (no socks). Tired, after busy work day. 2.3k group. RS 777. Warm, 24°C; breezy. [M]
Tue
18 Feb
12 7.12pm. Rose Cottage 12 in 1:17:28 (6:27/km) @ AHR 124 (77%), MHR 135. Asics Nimbus. A struggle this evening but at least no injury niggles. RS 800. Warm, 25°C; calm. [M]
Wed
19 Feb
nil Rest day. After yesterday's struggle, thought a rest day would go down well. That and not so keen to jog 8k when there's lightning around. A very wet afternoon!
Thu
20 Feb
12 7.15pm. Rose Cottage 12 in 1:13:18 (6:07/km) @ AHR 126 (78%), MHR 137. Black Frees (no socks). Much better than Tuesday (more energy). Movement good. RS 770. Mild, 14°C; breezy. [M]
Fri
21 Feb
8 7.13pm. School 8 in 47:22 (5:55/km) @ AHR 125 (78%), MHR 134. Hoka (red) no socks. Steady easy run, movement OK, energy OK. RS 740. Mild, 20°C; breezy. [M]
Sat
22 Feb
5.6 8.14am. Race: Tuggers Parkrun 5k. 55th in 24:00 (4:48/km) @ AHR 146 (91%), MHR 157. Black Frees. 600m warm-up incl strides. Felt OK. Good race with Jim and a lady in purple (finished behind). Ahead of Deek and Katy G ;-) First birthday, cake & party afterwards. Splits: 4:51, 4:49, 4:45, 4:50, 4:44. RS 700. Humid, 15°C; calm. [B]
Sun
23 Feb
9.5 8.53am. Race: Vets Handicap - Stromlo 8k - 36th in 47:55 (5:59/km) @ AHR 131 (81%), MHR 139. Asics Nimbus. Steady, felt OK. 1k warm-up, 500m warm-down. RS 785. Sunny, 15°C; calm. [H]
Week 08 57k - Good Parkrun 5k. Weight 74.7kg. 231km last 4 weeks.


DateKms Comments
Mon
24 Feb
12 4.33pm. Speedygeese. 8k with Geoff & Gung (Jim T's friend) to Kingston in 50:18 (6:17/km) @ AHR 121 (75%), MHR 130. Asics Nimbus. Easy but energy not great. Nice sea breeze off the lake. 4k easy with group (Rose Gardens). Good to see Jim again. RS 761. Warm, 26°C; breezy. [E]
Tue
25 Feb
8 6.17pm. Race: YCRC Summer Series: Weston Park 5k. 42nd in 26:50 (5:22/km) @ AHR 136 (84%), MHR 151. Black Frees. New O/B bike path course. Tempo effort with Jen, Bob, Ken etc. Sprint finish with Burkie. Felt OK. 2k warm-up, 1k warm-down. RS 730. Sunny, 25°C; calm. [B]
Wed
26 Feb
12 7.10pm. Rose Cottage 12 in 1:14:32 (6:13/km) @ AHR 124 (77%), MHR 135. Hoka (red). Steady run. Movement OK. Tired last 2k. 36:55/37:37. RS 770. Humid, 20°C; calm. [M]
Thu
27 Feb
7.5 8.11pm. Race: ACT Vets' 5000m. 9th in 23:55.06 (4:47/km) @ AHR 145 (90%), MHR 156. Kinvara. Splits: 4:46, 4:46, 4:46 (14:18), 4:50, 4:46. Felt OK but a solo time-trial so not much fun. Bron and Roger much too fast early. Held Bron to 100m or so after 1k. 2.1k warm-up, 400m warm-down. RS 694. Cool, 12°C; breezy. [B]
Fri
28 Feb
nil Rest day.
Sat
1 Mar
11 8.02am. Race: Tuggers Parkrun 5k. 75th in 26:46 (5:21/km) @ AHR 138 (86%), MHR 148. Asics Nimbus. Tempo run - felt OK, steady effort. Splits: 5:24, 5:15, 5:15, 5:25, 5:27. 1k warm-up, 5k warm-down on the course, 6:31/km @ AHR 122. RS 739. Damp, 16°C; calm. [H]
Sun
2 Mar
13 10.55am. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge. 1:23:12 (6:24/km) @ AHR 122 (76%), MHR 134. Asics Nimbus. First half OK but legs not offering much (+ niggly shin/hamstring) so stopped at 13 rather than 15. Sweating heaps. RS 781. Warm, 20°C; sunny. [M]
Week 09 63k - OK week. Happy with the sub-24 5000. Weight 75.2kg.
Mon
3 Mar
12.3 4.33pm. Speedygeese. 8k with Geoff & Miranda to Kingston in 49:40 (6:12/km) @ AHR 123 (76%), MHR 134. Asics Nimbus. Steady run. Felt OK. 4.3k group (hills) easy. RS 764. Warm, 23°C; breezy. [M]
Tue
4 Mar
8 6.16pm. Race: YCRC Summer Series: Museum 5k. 34th in 24:24 (4:53/km) @ AHR 148 (92%), MHR 156. Black Frees. Ran hard, chasing Jim all the way (finished 8s behind). Fun race with young & old runners. Harder course than last week. Splits: 4:45, 4:58, 5:05, 4:54, 4:41. 2k warm-up with Geoff, 1k warm-down with Ruth. RS 723. Sunny, 23°C; calm. [B]
Wed
5 Mar
10 7.13pm. Pines 10k in 61:52 (6:11/km) @ AHR 120 (75%), MHR 129. Asics Nimbus (no socks). Movement good. Energy OK. One of the best Brindabella sunsets ever. RS 742. Humid, 22°C; breezy. [E]
Thu
6 Mar
nil Rest day.
Fri
7 Mar
10 7.28pm. Rose Cottage 10 in 65:18 (6:32/km) @ AHR 119 (74%), MHR 131. Asics Nimbus. Easy jogging but energy not great. Getting dark on the trail. RS 777. Warm, 22°C; calm. [E]
Sat
8 Mar
7 8.00am. Race: Tuggers Parkrun 5k. 35th in 23:43 (4:45/km), no HR data (forgot Garmin). Black Frees. Good race, by feel. Always behind Jim (23:17). Felt strong, passing runners on way back, incl Karen (700m to go). Splits: 4:50, 4:45, 4:46, 4:47, 4:35. Solo warm-up, 1.2k warm-down with Brian. RS 700. Mild, 18°C; calm. [B]
Sun
9 Mar
14 9.38am. Ferry Terminal with Ruth. East Basin/Wetlands clockwise easy. 1:33:24 (6:40/km) @ AHR 116 (72%), MHR 123. Hoka (red). Felt good, low HR. Brunch after + CJ. RS 774. Humid, 18°C; overcast. [E]
Week 10 61k - Good Parkrun and Summer Series 5k. Weight 74.7kg.
Mon
10 Mar
13 4.32pm. Speedygeese - Weston Park. 6.3k with Geoff, Andy & Miranda - lap of golf course + Weston Pk in 40:33 (6:26/km) @ AHR 123 (76%), MHR 140. Asics Nimbus. Group warm-up then easy 400s (barefoot) on the Forestry Oval. A little tired. RS 792. Warm, 26°C; calm. [M]
Tue
11 Mar
6 6.14pm. Race: YCRC Summer Series: Black Mt Peninsula 5k. 30th in 24:56 (4:59/km) @ AHR 145 (90%), MHR 158. Black Frees. Hard effort, following Geoff. Couldn't catch Jim (16s behind) but ahead of Charlie. Tired (long work day). Lap splits: 8:19, 8:21, 8:16. RS 724. Humid, 23°C; calm. [B]
Wed
12 Mar
nil Rest day.
Thu
13 Mar
12 6.48pm. Rose Cottage 12 in 1:12:52 (6:04/km) @ AHR 126 (78%), MHR 136. Asics Nimbus. Energy good. Movement OK. Ran steadily. Headwind up the hill. 36:30/36:22. RS 765. Humid, 21°C; breezy. [M]
Fri
14 Mar
8 6.53pm. Winter Trail 8k in 47:15 (5:54/km) @ AHR 124 (77%), MHR 137. Hoka (red). Energy good. Slight left hamstring niggle early in the run. RS 732. Humid, 20°C; breezy. [M]
Sat
15 Mar
7 8.06am. Race: Tuggers Parkrun 5k. 46th in 23:48 (4:46/km) @ AHR 148 (92%), MHR 157. Black Frees. Almost caught Karen at turn - she got away last k (23:34). Didn't feel as good as last week. Hammy OK. Splits: 4:44, 4.53, 4.46, 4.49, 4.36. 700m warm-up, 1.3k warm-down with Brian. RS 704. Humid, 15°C; calm. [H]
Sun
16 Mar
22 7.33am. Race: Weston Creek Half, 192nd in 2:19:48. Missed start by 2 minutes (back to car for Garmin). Ran to 18k then walked as legs getting sore from the pavement. 1:47:40 (5:59/km) @ AHR 128 (80%), MHR 137. Hoka (red). Felt OK energy wise. Splits 6 to 14, 5:34 to 5:50. RS 766. Sunny, 12°C; calm. [H]
Week 11 68k - OK Parkrun and long run. Weight 74.8kg.
Mon
17 Mar
10.5 4.33pm. Speedygeese. 8k with Geoff to YMCA Yacht Club. 49:20 (6:10/km) @ AHR 123 (76%), MHR 133. Asics Nimbus. Energy OK for a Monday. Legs good. 2.5k group warm-up - didn't run hill session as right achilles a little niggly. RS 758. Mild, 16°C; breezy. [M]
Tue
18 Mar
5.7 6.19pm. Race: YCRC Summer Series: Stromlo 5k - 41st in 24:30 (4:54/km) @ AHR 145 (90%), MHR 155. Saucony Virrata. Easy start, gradually caught Charlie, Rob Ey & Susan Hobson, finishing ahead. Hard tempo. Splits: 4:56, 4:54, 5:08, 4:34, 4:57. 700m warm-up. RS 710. Mild, 21°C; calm. [H]
Wed
19 Mar
10 7.05pm. Pines 10k in 61:57 (6:12/km) @ AHR 121 (75%), MHR 132. Asics Nimbus. Movement good (esp first 6k). Tired last 4k led to rising HR, slowing pace. RS 750. Humid, 17°C; breezy. [E]
Thu
20 Mar
8 7.18pm. School 8 in 46:45 (5:51/km) @ AHR 123 (76%), MHR 134. Hoka (red) no socks. Pushing a bit - running MAF HR becoming harder. Movement OK, energy ordinary. Best RS number for quite some time. At last! RS 719. Humid, 21°C; breezy. [M]
Fri
21 Mar
nil Rest day (tired from the working week).
Sat
22 Mar
7.3 8.04am. Race: Tuggers Parkrun 5k. 56th in 24:08 (4:50/km) @ AHR 144 (89%), MHR 156. Brooks Racer ST. Felt OK but didn't run fast - short warm-up (300m), too tired to push HR? Jim about 23:39, Brian & Bron about 22:35. Splits: 4:48, 4.53, 4.50, 4.53, 4.45. 300m w'up, 2k w'down with Brian. RS 696. Foggy, 14°C; calm. [B]
Sun
23 Mar
10.5 7.34pm. Race: Mt Rob Roy 8.1k in 46:04 (5:41/km) @ AHR 138 (86%), MHR 148. Hoka (red). Ran hard tempo pace. Felt OK but sweating heaps. Splits: 5:30, 5:59, 6:06, 6:03, 5:50, 5:22, 5:14, 5:16 + 44s. 2.4k jog from home to start as a warm-up. Walked home afterwards. RS 785. Calm, 15°C; humid! [H]
Week 12 52k - Good Thursday run! Weight 75.0kg. 244km last 4 weeks.


DateKms Comments
Mon
24 Mar
nil Rest day (long working day).
Tue
25 Mar
10 6.57pm. School 10 in 59:43 (5:58/km) @ AHR 122 (76%), MHR 132. Asics Nimbus. Movement OK. Felt good first half, tired second. Need hilly runs & speedwork now. RS 729. Humid, 17°C; calm. [M]
Wed
26 Mar
nil Heavy rain so decided to row instead. 2k in 8:21 @ AHR 116, MHR 139.
Thu
27 Mar
10 6.52pm. O/B Chisholm High via Richardson in 57:49 (5:47/km) @ AHR 125 (78%), MHR 135. Hoka red (no socks). Trying to run closer to MAF HR (faster). Movement OK. Energy OK. Light rain last 3k. RS 723. Humid, 19°C; damp. [M]
Fri
28 Mar
nil Rest day. Tired.
Sat
29 Mar
8.3 8.05am. Race: Tuggers Parkrun 5k. 49th in 23:58 (4:48/km) @ AHR 147 (91%), MHR 157. Black Frees. Felt OK. Chased Jim, close at the turn but he got away, esp last km (23:29). Robbie ran 20:59, new M65 rec. Splits: 4:46, 4.48, 4.46, 4.52, 4.46. 1.3k w'up, 2k w'down with Brian. RS 705. Foggy, 13°C; calm. [B]
Sun
30 Mar
12 11.52am. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave far side. 1:10:42 (5:54/km) @ AHR 128 (80%), MHR 138. Asics Nimbus. Aimed to run at MAF, so quicker than usual early (5:40 ks). Energy OK first 8k then not so good. Movement OK. RS 754. Muggy, 18°C; calm. [M]
Week 13 40k - Not the week I wanted. Weight 73.9kg.
Mon
31 Mar
13.5 4.32pm. Speedygeese. 8k with Geoff, Miranda, Susan & Kelley to Kingston in 48:47 (6:06/km) @ AHR 125 (78%), MHR 138. Black Frees. Felt OK. Group warm-up then moderate hill circuits east rose gardens (5.5k) New starters: Carolyne, Leonie & Daniel. RS 762. Warm, 22°C; calm. [M]
Tue
1 Apr
10 6.50pm. School 10 in 58:15 (5:49/km) @ AHR 126 (78%), MHR 139. Asics Nimbus. Movement good. Ran at the speed which produced springiness & worked the leg muscles. RS 734. Humid, 21°C; calm. [M]
Wed
2 Apr
9 6:53pm. Winter Trail 9k in 51:48 (5:45/km) @ AHR 129 (80%), MHR 143. Hoka (red). Again tried to run a little quicker at MAF. Sliver of a moon in the west. RS 742. Warm, 21°C; calm. [M]
Thu
3 Apr
10 6.36pm. O/B Chisholm High via Richardson in 56:46 (5:41/km) @ AHR 129 (80%), MHR 140. Hoka red (no socks). Good movement & work for the legs at this speed. RS 732. Warm, 20°C; wet. [M]
Fri
4 Apr
nil Rest day.
Sat
5 Apr
9 8.03am. Race: Tuggers Parkrun 5k. 35th in 23:55 (4:47/km) @ AHR 147 (91%), MHR 159. Black Frees. Movement good. Even pace, no close competition 2nd half. Some major puddles to run through! Splits: 4:47, 4.46, 4.53, 4.45, 4.44. 1k w'up, 3k w'down with Thommo. RS 703. Mild, 14°C; calm. [B]
Sun
6 Apr
14 1.08pm. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Regatta Pt. 1:26:01 (6:09/km) @ AHR 121 (75%), MHR 131. Asics Nimbus. Easy long run. Movement good. Energy not so good. Even pace. RS 743. Overcast, 18°C; breezy. [E]
Week 14 65k - Good week and Parkrun race. Weight 74.4kg.
Mon
7 Apr
12 4.31pm. Speedygeese. 8k with Geoff to Kingston in 48:18 (6:02/km) @ AHR 121 (75%), MHR 130. Saucony Virrata. Felt OK but tired. 4k easy group (both achilles tight). RS 731. Mild, 14°C; breezy. [E]
Tue
8 Apr
9 5.23pm. School 9 in 55:20 (6:09/km) @ AHR 124 (77%), MHR 133. Asics Nimbus. First 3k good, then tired (mowed grass 60min before). Brief chat to Brian McGlynn (on bike). RS 762. Mild, 18°C; calm. [M]
Wed
9 Apr
nil Rest day. Head cold (minor I hope).
Thu
10 Apr
10 5.34pm. Summer Trail 10k in 60:27 (6:03/km) @ AHR 128 (80%), MHR 144. Asics Nimbus. Movement and energy both good. Track muddy in places. RS 774. Light rain, 16°C; low cloud. [M]
Fri
11 Apr
nil Rest day. Dealing with a plumbing drama - no hot water until tomorrow.
Sat
12 Apr
6 8.04am. Race: Tuggers Parkrun 5k. 29th in 24:04 (4:49/km) @ AHR 147 (91%), MHR 160. Black Frees. Slow start. Felt OK, but not great. Caught Karen at 2k, gaining on Jim (esp last km) but failed by 8 seconds. Headwind running south. Splits: 4:53, 4.52, 4.48, 4.53, 4.38. 1k warm up. RS 708. Mild, 12°C; windy. [B]
Sun
13 Apr
10 7.50am. Weston Park to Lady Denman Drive. Stop/start while watching the Canberra Marathon. No HR data. Kms varied between 6:33 and 5:34. Asics Nimbus. Felt OK. Mild, sunny, 14°C; breezy. [E]
Week 15 47k - Not a great week. Cold no worse. Weight 74.0kg.
Mon
14 Apr
14 4.31pm. Speedygeese. 8k with Geoff, Miranda & Susan to Kingston in 48:15 (6:02/km) @ AHR 121 (75%), MHR 129. Hoka (red)/Grey Frees. Group sprint relays, lower diagonal flagpoles, team with Caroline & Leonie. Fastest I've run for a while. Movement good (but slow). RS 730. Mild, 13°C; breezy. [M]
Tue
15 Apr
10 5.43pm. School 10 in 60:14 (6:01/km) @ AHR 121 (75%), MHR 132. Hoka (red). Easy run. Energy OK. Slight muscle soreness from yesterday's sprinting. RS 729. Overcast, 14°C; calm. [E]
Wed
16 Apr
9 5.29pm. Summer Trail 9k in 52:04 (5:47/km) @ AHR 126 (78%), MHR 139. Hoka (red). Movement OK, energy OK. Need to run earlier - getting dark. RS 729. Mild, 15°C; calm. [M]
Thu
17 Apr
9 4.30pm. Lake Tuggeranong. 6k anti-clockwise in 36:40 (6:07/km) @ AHR 119 (74%), MHR 127. Hoka (red). 3k tempo (1.5 O/B on Parkrun course) in 15:13 (5:05/km) @ AHR 137 (85%), MHR 148. Splits: 5:07, 5:04, 5:03. Felt OK to good. RS 727 & 695. Mild, 15°C; breezy. [M]
Fri
18 Apr
nil Rest day.
Sat
19 Apr
10.6 5.05pm. Wagga - O/B via Boat Club to SE corner of Lake Albert (10.64k). 63:12 (5:56/km). No HR data (no Garmin). Asics Nimbus. Movement good. Felt like about HR 125. One other runner (bloke in black), many walkers. Mild, 13°C; calm. [M]
Sun
20 Apr
8.2 4.39pm. Wagga - Lake Albert/Boat Club. 46:57 (5:44/km). No HR data (no Garmin). Asics Nimbus. Guess it was upper limit of MAF HR. Good movement. Felt OK. Mild, 14°C; breezy. [M]
Week 16 61k - Sideways this month. Weight 73.8kg. 213km last 4 weeks.


DateKms Comments
Mon
21 Apr
10 5.15pm. Speedygeese. Early 2k around Old Parly House then group session, hill repeats from Rec Place up lighted walkway to grassy hill (easy), 8k total. Mild, 12°C; calm. [E]
Tue
22 Apr
8 5.35pm. O/B by Tuggie Creek towards Isy Plains. 47:42 (5:57/km) @ AHR 125 (78%), MHR 135. Asics Nimbus. Movement good first half. Tired (from watching Boston). RS 744. Mild, 13°C; calm. [M]
Wed
23 Apr
8 5.31pm. O/B Tuggie Creek, Richardson. 44:06 (5:31/km) @ AHR 128 (80%), MHR 137. Hoka (red). Breakthrough? Felt good. Tried to run with a cadence approaching that of Rachael at Boston. Splits: 5:34, 18, 11, 31, 22, 37, 49, 46. RS 706. Mild, 15°C; calm. [M]
Thu
24 Apr
9 5.03pm. O/B by Tuggie Creek towards Isy Plains. 48:46 (5:25/km) @ AHR 129 (80%), MHR 138. Hoka (red). Similar run to yesterday. Movement good. Splits: 5:18, 5:14, 5:20, 5:15, 5:14, 5:30, 5:36, 5:38, 5:41. Saw an African lady in red running. RS 699. Mild, 14°C; calm. [M]
Fri
25 Apr
9 5.06pm. Wagga - O/B to south side of Lake Albert. 52:36 (5:51/km) @ AHR 126 (78%), MHR 133. Hoka (red). Tired from the drive, big lunch & yard work. One other runner (lady in black). RS 736. Mild, 17°C; calm. [M]
Sat
26 Apr
9 5.01pm. Wagga - O/B to south side of Lake Albert. 50:27 (5:36/km) @ AHR 128 (80%), MHR 135. Hoka (red). Felt much better than yesterday. Movement good. Splits: 5:33, 22, 36, 24, 36, 33, 40, 33, 6:08. Two other runners (both young blokes). RS 718. Mild, 16°C; calm. [M]
Sun
27 Apr
9 5.03pm. Stopped at PH on the drive from Wagga - Chinese Embassy annex then anti-clockwise lap of Central Basin. 49:50 (5:32/km) @ AHR 129 (80%), MHR 143. Hoka (red). Movement good. Energy good. About 10 other runners, including Chris Williams. RS 714. Cool, 11°C; windy (n-easterly). [M]
Week 17 62k - Best week since October. Weight 73.8kg.
Mon
28 Apr
12 4.30pm. Speedygeese. 8k with Geoff, Miranda & Susan to Kingston in 48:28 (6:04/km) @ AHR 123 (76%), MHR 131. Asics Nimbus. 4k group, 350m relays. Tired! RS 745. Mild, 14°C; windy. [M]
Tue
29 Apr
9 5.12pm. O/B by Tuggie Creek, Is Plains underpass. 50:33 (5:37/km) @ AHR 127 (79%), MHR 138. Hoka (yellow). Movent good. Felt much better than yesterday - more sleep and easier day at work. Splits: 5:26, 5:23, 5:25, 5:25, 5:38, 5:47, 5:50, 5:47, 5:52. RS 713. Mild, 17°C; calm. [M]
Wed
30 Apr
9 5.10pm. O/B by Tuggie Creek, Is Plains underpass. 49:15 (5:28/km) @ AHR 127 (79%), MHR 137. Hoka (yellow). Movent good. Ran a little faster. 5 other runners incl DW & fast girl with 2 dogs. Splits: 5:15, 5:15, 5:10, 5:16, 5:25, 5:36, 5:44, 5:48, 5:45. RS 695. Cool, 10°C; breezy. [M]
Thu
1 May
10 4.36pm. Lake Tuggeranong from dog park anti-clockwise + O/B to bridge. 54:22 (5:26/km) @ AHR 129 (80%), MHR 134. Hoka (yellow). Movement OK, but a little tired. 8 other runners. Splits: 5:27, 32, 18, 24, 25, 26, 25, 30, 23, 28. RS 701. Cool, 10°C; breezy. [M]
Fri
2 May
8 5.14pm. O/B Tuggie Creek, Richardson. 44:09 (5:31/km) @ AHR 126 (78%), MHR 134. Hoka (yellow). Lower RS than last Wednesday (a good run). 5:25, 13, 16, 27, 23, 38, 50, 55. RS 695. Cool, 8°C; calm. [M]
Sat
3 May
nil Rest Day. Walked 4k at Tuggers Parkun. Visit Kath and Steve then Joy and Mal in the afternoon.
Sun
4 May
12 10.00am. Race: Nail Can Hill Run. Albury. 11.3k. 305th in 1:01:01 (5:24/km) @ AHR 142 (88%), MHR 150. 29th 50-59. Hoka (red). Happy with the run. Ran/walked steadily. Passed Jim at 2k, Carol at 3k (Jim 62:12). Left hammy, niggly during week, was good. Headwind at start. Splits: 4:58, 5:20, 8:09, 7:06, 5:27, 4:48, 4:47, 5:20, 4:41, 5:18, 4:40 + 0:28. Slow 700m warm-up. RS 767. Cool, sunny, 7°C; windy. [B]
Week 18 60k - Good week and race. Weight 73.9kg.
Mon
5 May
12 4.32pm. Speedygeese. 8k with Geoff, Miranda & Susan to YMCA Yacht Club. 46:45 (5:51/km) @ AHR 125 (78%), MHR 137. Hoka (yellow). Legs only slightly sore. Group warm-up then walked hill repeats just to be safe. RS 730. Cold, 8°C; breezy. [M]
Tue
6 May
8 5.11pm. O/B by Tuggie Creek towards Isy Plains. 46:02 (5:45/km) @ AHR 125 (78%), MHR 135. Hoka (red). Tired! Left ITB a little niggly. RS 719. Cold, 11°C; calm. [M]
Wed
7 May
9 4.55pm. O/B Tuggie Creek, Is Plains underpass. 52:14 (5:48/km) @ AHR 123 (76%), MHR 134. Hoka (yellow). Easy. Legs felt better than yesterday. Headwind up. RS 714. Cold, 6°C; breezy. [M]
Thu
8 May
10 4.35pm. Lake Tuggeranong dog park clockwise, O/B Maccas. 53:57 (5:24/km) @ AHR 128 (80%), MHR 133. Hoka (yellow). Movement good. Felt good. Splits: 5:38, 26, 28, 17, 19, 19, 20, 20, 28, 22. RS 691. Sunny, 11°C; calm. [M]
Fri
9 May
nil Rest Day.
Sat
10 May
8.5

9
8.05am. Race: Tuggers Parkrun 5k. 40th in 23:12 (4:38/km) @ AHR 147 (91%), MHR 157. Black Frees. Good race! Even pacing, catching runners incl Karen after the turn. Splits: 4:38, 4:38, 4:37, 4:39, 4:40. 1.5k warm-up, 2k warm-down (both with Thommo). RS 682. Cool, 7°C; calm. [B]
12.48pm. YCRC Mt Taylor 2k & 7k races easy (12:44, 42:18) @ AHR 130. Hilly!
Sun
11 May
6 3.34pm. Race: Fadden Pines Cross Country - 2,500m race in 11:54 (4:46/km) @ AHR 140 (87%), MHR 151. Lap splits: 6:01/5:53. Grey Frees. Chased Jim hard after a slow start - failed to catch him by 2 secs. Good race! 3.5k warm-up jogging marshall in prior races. RS 666. Mild, 15°C; sunny. [B]
Week 19 62k - Good Parkun and Fadden Pines races. Weight 74.2kg.
Mon
12 May
13 4.31pm. Speedygeese. 8k with Geoff to Kingston in 46:56 (5:52/km) @ AHR 120 (75%), MHR 132. Hoka (yellow). 5k group, east rose gardens loop easy. RS 704. Cool, 12°C; calm. [E]
Tue
13 May
9 4.50pm. Winter Trail 9k in 53:35 (5:57/km) @ AHR 123 (76%), MHR 139. Hoka (red). Easy. Legs and body both very tired! RS 732. Cool, 13°C; calm. [M]
Wed
14 May
9 4.49pm. O/B Tuggie Creek, Is Plains underpass. 50:35 (5:37/km) @ AHR 127 (79%), MHR 135. Hoka (yellow). Legs/energy OK but not strong uphill. RS 714. Mild, 13°C; calm. [M]
Thu
15 May
9 5.06pm. O/B Tuggie Creek, Is Plains underpass. 51:36 (5:44/km) @ AHR 124 (77%), MHR 136. Hoka (red). Purposefully a little easier than yesterday. RS 711. Mild, 12°C; calm. [M]
Fri
16 May
nil Rest day. YCRC Half Marathon Eve 5k tomorrow afternoon.
Sat
17 May
8 3.01pm. Race: YCRC HM Eve 5k. 18th in 23:09 (4:38/km) @ AHR 150 (93%), MHR 155. Black Frees. Good race. Fast start (Jim quick out - 4:13, caught at 2k). Yacht Club hill noticeable as was a strong northerly. Splits: 4:33, 4:35, 4:52, 4:38, 4:32. 3k warm-up incl most of 1.6k race. RS 695. Mild, 13°C; windy (26 kph). [B]
Sun
18 May
6 3.29pm. Race: Fadden Pines Cross Country - 2,500m race in 11:55 (4:46/km) @ AHR 143 (89%), MHR 152. Lap splits: 5:58/5:57. Brooks Cheetah. Caught Jim with 1k to go (he'd raced the HM!). 3.5k warm-up jogging marshall in prior races. RS 682. Mild, 15°C; sunny. [B]
Week 20 54k - Good HM-Eve 5k. Weight 74.7kg. 238km last 4 weeks.


DateKms Comments
Mon
19 May
11 4.30pm. Speedygeese. 8k solo to Kingston in 45:47 (5:43/km) @ AHR 123 (76%), MHR 130. Hoka (red). 3k group including slow east rose gardens. RS 704. Mild, 15°C; breezy. [M]
Tue
20 May
9 5.02pm. Summer Trail 9k in 51:58 (5:46/km) @ AHR 127 (79%), MHR 143. Saucony Triumph. Shoes lighter - felt OK. Stride not that smooth tonight. RS 733. Mild, 13°C; breezy. [M]
Wed
21 May
9 4:54pm. Chisholm 9k in 51:03 (5:40/km) @ AHR 127 (79%), MHR 140. Hoka (yellow). Movement better than yesterday. RS up a bit from expected (tired). RS 720. Mild, 14°C; calm. [M]
Thu
22 May
10 4.32pm. Lake Tuggeranong dog park clockwise, O/B Maccas. 54:11 (5:25/km) @ AHR 129 (80%), MHR 135. Hoka (red). Movement good. Best run this week. Saw Josh and a girl running fast. Splits: 5:39, 23, 22, 21, 24, 24, 19, 29, 25, 26. RS 699. Mild, 14°C; breezy. [M]
Fri
23 May
nil Rest day.
Sat
24 May
6.6 8.05am. Race: Tuggers Parkrun 5k. 42nd in 22:52 (4:34/km) @ AHR 149 (93%), MHR 159. Black Frees. New Parkrun PB! Ignored Jim early, caught at turn. Also passed Graeme at 4k but lost in a sprint finish. Splits: 4:31, 4:35, 4:37, 4:37, 4:32. 1.4k warm-up with Thommo + strides. RS 681. Mild, 11°C; calm. [B]
Sun
25 May
10

2.5
11.32am. East Basin anti-clockwise from Wetlands. 64:02 (6:24/km) @ AHR 117 (73%), MHR 127. Hoka (red). Easy jogging. Legs sore and not much energy. RS 749. Mild, 16°C; windy. [E]
3.29pm. Race: Fadden Pines Cross Country - 2,500m race in 12:45 (5:06/km) @ AHR 139 (86%), MHR 146. Lap splits: 6:23/6:22. Black Frees. Legs sore, tired so held back a bit. RS 709. Mild, 17°C; sunny. [H]
Week 21 58k - Very happy with the 5k race. Weight 74.9kg.
Mon
26 May
12 4.28pm. Speedygeese. 8k solo to Kingston in 47:46 (5:58/km) @ AHR 120 (75%), MHR 128. Hoka (red). Easy - tired. 4k with group, west footpath. RS 717. Mild, 15°C; breezy. [E]
Tue
27 May
nil Did a 'Scott Brown' and had an unscheduled day off. Raining. Rowed 2k hard on the erg in 8:08.2 - didn't feel that smooth as I haven't been rowing much. PB is 8:01.
Wed
28 May
10 4.55pm. O/B Chisholm High in 57:12 (5:43/km) @ AHR 125 (78%), MHR 137. Hoka (yellow). Movement OK to 7k, then rough. Calves/hamstrings niggly. RS 715. Cool, 9°C; windy. [M]
Thu
29 May
10 4.33pm. Lake Tuggeranong dog park clockwise, O/B Maccas. 57:58 (5:48/km) @ AHR 127 (79%), MHR 133. Asics Nimbus. Movement good. Right lower calf, niggly yesterday, thankfully OK today. RS a bit high. Splits: 5:50, 44, 45, 38, 49, 40, 49, 59, 58, 45. RS 736. Mild, 12°C; calm. [M]
Fri
30 May
8 4.38pm. Around Tuggie Homestead in 46:30 (5:49/km) @ AHR 126 (78%), MHR 135. Saucony Triumph. Movement good. Fairly easy. Shoes felt good. RS 732. Cool, 12°C; breezy. [M]
Sat
31 May
9.2

6.5
8.03am. Race: Tuggers Parkrun 5k. 42nd in 23:55 (4:47/km) @ AHR 146 (91%), MHR 152. Saucony Triumph. Hard tempo effort. Felt OK/good. Splits: 4:47, 4:43, 4:48, 4:49, 4:48. 1.6k warm-up with Andy, 2.6k warm-down with Andy & Emma. RS 698. Cool, 7°C; calm. [B]
12.45pm. Race: YCRC Symonston - 2k as warm-up, 4.5k steady in 25:30 (5:40/km) @ AHR 135 (84%), MHR 144. Saucony T. Legs & energy quite good. RS 765. Mild, 13°C; overcast. [H]
Sun
1 Jun
4.4 3.16pm. Race: Fadden Pines Cross Country - 2,500m race in 11:44 (4:42/km) @ AHR 143 (89%), MHR 153. Lap splits: 5:53/5:51. Saucony Virrata. Ran hard, passing Jim (who'd raced 10k AM) 1 lap, nearly caught John. 1.9k warm-up/down. RS 671. Muddy, 10°C; damp. [B]
Week 22 60k - Good week & Fadden Pines race. Weight 73.8kg.
Mon
2 Jun
12 4.29pm. Speedygeese. 8k solo to Kingston in 46:41 (5:50/km) @ AHR 122 (76%), MHR 130. Saucony T. Legs, energy good. 4k incl west footpath with group. RS 712. Cool, 9°C; breezy. [E]
Tue
3 Jun
9 4:38pm. Chisholm 9k in 50:34 (5:37/km) @ AHR 125 (78%), MHR 135. Hoka (yellow). No niggles, but movement didn't feel smooth. Headwind down hill. RS 702. Cold, 6°C; windy. [M]
Wed
4 Jun
9 4.39pm. Winter Trail 9k in 51:46 (5:45/km) @ AHR 125 (78%), MHR 140. Saucony T. Good run. Felt smoother than yesterday. RS 719. Cool, 9°C; calm. [M]
Thu
5 Jun
10 4.38pm. Lake Tuggeranong clockwise. 55:01 (5:30/km) @ AHR 128 (79%), MHR 135. Hoka (red). Movement and energy both good. Splits: 5:27, 21, 20, 25, 28, 27, 34, 36, 39, 39. RS 704. Cool, 11°C; calm. [M]
Fri
6 Jun
nil Rest day.
Sat
7 Jun
8 8.05am. Race: Tuggers Parkrun 5k. 34th in 23:18 (4:40/km) @ AHR 146 (91%), MHR 155. Black Frees. Ran hard but didn't feel that good or smooth this morning. Fun race with Jim first half. Splits: 4:44, 4:42, 4:39, 4:37, 4:36. 1k warm-up with Andy, 2k w'down with Andy & Brian. RS 680. Cold, 0°C; calm. [B]
Sun
8 Jun
10

5
11.25am. War Memorial, Haig Park, ANU, Central Basin, Blundels. 60:03 (6:00/km) @ AHR 119 (74%), MHR 131. Saucony T. Easy run, felt OK. RS 716. Sunny, 5°C; windy. [E]
3pm. Fadden Pines. Early races as marshall, 2.5k race slow (some stops) in 18:08 @ AHR 118. Saucony T. Felt OK, but tired. Cool, 11°C; breezy. [E]
Week 23 63k - OK week and Parkrun. Weight 74.3kg.
Mon
9 Jun
8

10
9.57am. Race: Sri Chinmoy 5 mile (8.115k - 5 laps). 46th in 44:10 (5:27/km) @ AHR 134 (83%), MHR 143. Hoka (red). Felt good. Easy tempo. Splits: 5:41, 29, 21, 27, 17, 14, 30, 22, + 50sec. RS 729. Mild, 10°C; sunny. [H]
5.36pm. Speedygeese. 10k with Jen & Andy, Central Basin anti-clockwise. 59:32 (5:57/km) @ AHR 123 (76%), MHR 133. Saucony T. Legs/energy OK so morning run wasn't too hard. RS 732. Cool, 6°C; breezy. [M]
Tue
10 Jun
8 4.54pm. O/B by Tuggie Creek towards Isy Plains. 44:50 (5:36/km) @ AHR 123 (76%), MHR 134. Hoka (yellow). Movement & energy OK. Very good RS number. Splits: 5:34, 5:20, 5:27, 5:22, 5:35, 5:46, 5:52, 5:52. RS 689. Cool, 9°C; calm. [M]
Wed
11 Jun
9 4.50pm. Monaro Hwy, Johnson Dr, Richardson loop. 51:52 (5:46/km) @ AHR 123 (76%), MHR 133. Hoka (red). Not smooth today. Tired. RS 709. Cold, 8°C; calm. [M]
Thu
12 Jun
10 4.43pm. Lake Tuggeranong clockwise. 57:02 (5:42/km) @ AHR 126 (78%), MHR 134. Saucony T. Movement and energy OK but legs not that agreeable. RS 719. Cool, 10°C; calm. [M]
Fri
13 Jun
nil Rest day.
Sat
14 Jun
8

6
8.01am. Race: Tuggers Parkrun 5k. 31st in 24:26 (4:53/km) @ AHR 144 (89%), MHR 150. Saucony T. Hard tempo effort. Always behind Jim. Movement and energy good. Splits: 4:54, 4:50, 4:45, 4:58, 4:59. 1k warm-up + 2k warm-down with Andy. RS 704. Cold, 7°C; calm. [H]
12.45pm. Race: Goorooyarroo 2k. 4th in 10:02 (5:01/km) @ AHR 135 (84%), MHR 154. Hoka (red). Steady up the hill, fast back, esp last 500m - thought I might catch Jim (failed by 1 sec). Splits: 5:45, 4:17! Ran 4k race 'easy' - 9th in 20:43 (5:11/km) @ AHR 134. RS 677. Mild, 12°C; sunny. [H]
Sun
15 Jun
12 10.35am. War Memorial, Haig Park, ANU west, Blundels, Anzac Pde with Jen. 72:20 (6:02/km) @ AHR 124 (77%), MHR 137. Asics Nimbus. Felt OK - steady. RS 747. Sunny, 8°C; breezy. [M]
Week 24 71k - Good week. Tues best day. Weight 74.4kg. 252km last 4 weeks.


DateKms Comments
Mon
16 Jun
8 4.32pm. Speedygeese. 8k with Geoff & Jen, YMCA Yacht Club. 46:47 (5:51/km) @ AHR 126 (78%), MHR 136. Hoka (red). Movement, energy OK. 2k group warm-up. RS 737. Cold, 5°C; windy. [M]
Tue
17 Jun
7 5.28pm. LLS treadmill. 5k in 28:34 (5:43/km) @ AHR 124 (77%), MHR 135. Saucony T. 10.5 kph. Slow 1k warm-up. 1k at 5:00/km. Felt OK. Sweated! RS 708. Mild, 20°C; calm. [M]
Wed
18 Jun
9 4.21pm. Mt Tugg clockwise + high school. 52:09 (5:48/km) @ AHR 122 (76%), MHR 134. Hoka (red). Movement good. Walked steep hill + photo stops. RS 707. Sunny, 7°C; calm. [M]
Thu
19 Jun
10 4.35pm. Lake Tuggeranong anti-clockwise. 54:39 (5:28/km) @ AHR 130 (81%), MHR 137. Hoka (yellow). Movement good. Occasional niggle left hammy/ITB but finished OK. Splits: 5:31, 20, 17, 27, 28, 28, 28, 31, 36, 31. RS 710. Cool, 7°C; calm. [M]
Fri
20 Jun
nil Rest Day.
Sat
21 Jun
16 8.04am. Race: YCRC Pennington '16k' (15.82) - 23rd in 1:30:58 (5:41/km) @ AHR 132 (82%), MHR 144. Hoka (red). Tough course with a rough hill which I walked a bit. Long run effort. Started with Andrew Sutcliffe; middle of race with Ken Eynon and two ladies (both fell). Felt good. RS 750. Cold, -1°C; foggy to sunny. [H]
Sun
22 Jun
5 3.31pm. Race: Fadden Pines Cross Country - 2,500m race in 11:37 (4:39/km) @ AHR 143 (89%), MHR 152. Lap splits: 5:51/5:46. Saucony T. No early speed at all. Jim started fast - caught him after 1k. Gaining on John - beat me by 11s. 2.5k warm-up jogging marshall prior races. RS 664. Sunny, 12°C; calm. [B]
Week 25 55k - Good week and Fadden Pines race. Weight 74.9kg.
Mon
23 Jun
nil Day off due to a niggly left hamstring (since late yesterday afternoon).
Tue
24 Jun
nil Another day off for the hammy. Improved on yesterday but not quite right.
Wed
25 Jun
7 6.35pm. LLS treadmill. 5k in 27:26 (5:29/km) @ AHR 133 (83%), MHR 144. Saucony T. 10.9 kph until last km. Slow 1k warm-up. 600m warm-down then 400m at 4:26/km. Good session. Thankfully no niggles from the hammy. Not that smooth during the 500. RS 730. Warm, 20°C; calm. [H]
Thu
26 Jun
7 5.46pm. LLS treadmill. 4k in 22:06 (5:32/km) @ AHR 127 (79%), MHR 134. Saucony T. Slow 1k warm-up. 1k warm-down then 1k in 4:26 @ MHR 146. 2k on the erg in 9:06. Felt OK. RS 702. Warm, 20°C; calm. [M]
Fri
27 Jun
8 4.52pm. Lake Tuggeranong clockwise. 46:25 (5:48/km) @ AHR 128 (79%), MHR 134. Hoka (red). Left achilles/calf niggly at first (bruise from footpeg of bike?). Easy run but HR high for the pace. RS 743! Cold, 5°C; breezy. [M]
Sat
28 Jun
7.4

5.1
8.05am. Race: Tuggers Parkrun 5k. 57th in 25:30 (5:06/km) @ AHR 142 (88%), MHR 154. Saucony T. Tempo effort. Started and ran with Jim until last 500 (he sprinted off). Hammy, calf niggles fine. Energy good. Splits: 5:27, 5:11, 4:58, 4:54, 5:00. 400m w'up, 2k w'down solo. RS 724. Cold, 4°C; windy. [H]
1.04pm. Race: YCRC Diddams Close 5k - 2nd in 28:14 (5:29/km) @ AHR 133 (83%), MHR 141. Steady pace. Got lost before the turn, adding about 100 metres (50sec). RS 729. Freezing, -1°C; wet. [H]
Sun
29 Jun
6.2

2.5
11.25apm. LLS treadmill. 5k in 28:48 (5:46/km) @ AHR 130 (81%), MHR 145. Saucony T. 600m warm-up, warm-down. 1k on the erg in 4:25. Movement felt good but almost had an accident when I moved back on the treadmill looking for a quieter place to run. RS 749. Warm, 20°C; calm. [M]
3.26pm. Race: Fadden Pines Cross Country - 2,500m race in 11:58 (4:47/km) @ AHR 141 (88%), MHR 154. Splits: 5:59/5:59. Grey Frees. Ran hard, passed Jim after 1.5k. Sprint to hold off Andrew. RS 675. Cold, 2°C; calm. [B]
Week 26 43k - Bumpy week, finished well. Weight 74.1kg.
Mon
30 Jun
8 4:44pm. Chisholm 8k in 44:19 (5:32/km) @ AHR 128 (80%), MHR 136. Hoka (yellow). Movement not that smooth but no injury niggles. RS 709. Cold, 3°C; breezy. [M]
Tue
1 Jul
9 4.46pm. Mt Tugg clockwise + high school. 50:33 (5:37/km) @ AHR 125 (78%), MHR 140. Hoka (red). Movement better than yesterday. Walked hill + 2 photo stops. RS 702. Sunny, 6°C; cold. [M]
Wed
2 Jul
6 6.57pm. LLS treadmill. 4 x 1k in 5:07, 5:00, 5:00, 4:52, at MHR 139 - 3 min walk/jog recoveries. Saucony T. Slow 1k warm-up. 3k on the erg in 13:24. Felt good. Could have run at higher kph. Saw Johnny Muir doing rehab (weights etc). Warm, 20°C; calm. [H]
Thu
3 Jul
5 6.45pm. LLS treadmill. 3 x 1k in 4:46, 4:50, 4:54, at MHR 141 - 3 min jog/walk recoveries. Saucony T. Slow 1k warm-up. 1200m on the erg easy. Felt OK (no muscle soreness). The 4:46 felt very fast and a little scary hence slower kph subsequently. Warm, 20°C; calm. [H]
Fri
4 Jul
nil Rest day.
Sat
5 Jul
nil Rest day. Morning flight to the Gold Coast, then Expo - bumped into Jonathon who stayed with me that night at Main Beach to walk to the start.
Sun
6 Jul
21.1 6.01am. Race: Gold Coast Half Marathon. 3,418th in 1:56:59 (5:33/km) @ AHR 135 (88%), MHR 146 (sprint at end). Saucony Triumph. Had planned to run a fast 10k then jog, but started too far back. Plan B with red '1:50' balloon (he ran too fast, 1:48 pace). Legs sore at 12k so walked 1.5k then ran with and away from 2 hr balloon (Tesso). Splits: 5:22, 05, 08, 03, 02, 07, 4:55, 5:08, 06, 09, 18, 15, 8:31, 6:43, 5:27, 24, 29, 31, 36, 44, 30, +1:34. Official 51:34 10k, 59:27 second 10k. RS 749. Mild, 8-12°C; calm/breezy. [B]
Week 27 49k - Enjoyed the Half. Good training. Weight 74.9kg.
Mon
7 Jul
5

8
9.24am. Gold Coast. Out/back from Southport Surf Club, north to sandy trail. 5k in 33:03 (6:36/km), No HR data (left strap in unit). Saucony T. Very happy legs agreeable. Easy, short stride. Mild, 10°C; calm. [E]
4.36pm. Gold Coast. O/B north, further on trail. 8k in 51:36 (6:27/km) @ AHR 114 (71%), MHR 122. Same effort as this morning. Hammy/ITB niggly on uphills. RS 735. Mild, 16°C; calm. [E]
Tue
8 Jul
8 4.39pm. Gold Coast. O/B north, further on trail. 8k in 49:36 (6:12/km) @ AHR 122 (76%), MHR 130. Legs a little freer. Followed easy 45k bike ride south past Burleigh Heads with Roger. Beautiful day! RS 756. Mild, 15°C; calm. [E]
Wed
9 Jul
6 7.38am. Gold Coast. O/B north, on trail. 6k in 37:12 (6:12/km) @ AHR 117 (73%), MHR 125. Legs better. Still ran easily. HR coming around. Sad to be leaving this running winter paradise. RS 725. Mild, 9°C; calm. [E]
Thu
10 Jul
5 3.02pm. Theodore fire trails in 30:01 (6:00/km) @ AHR 128 (80%), MHR 138. Hoka (yellow). Legs improving but HR up (maybe not recovered). RS 768. Cold, 2°C; windy. [M]
Fri
11 Jul
5 12.24pm. Race: Customs H'cap 5k in 27:48 (5:34/km) @ AHR 131 (79%), MHR 140. Saucony T. Steady, trying to run MAF HR. Legs OK. Splits: 5:32, 41, 35, 24, 36. RS 728. Cold, 2°C; windy. [H]
Sat
12 Jul
7

6
8.01am. Race: Tuggers Parkrun 5k. 51st in 23:52 (4:46/km) @ AHR 144 (89%), MHR 155. Saucony T. Steady. Felt OK - tried to stay with Adam R but couldn't quite do it. Splits: 4:56, 4:48, 4:42, 4:44, 4:42. 1k w'up, 1k w'down with Andy & Emma. RS 687. Cold, 2°C; breezy. [B]
1.03pm. Race: YCRC Hackett (Majura) 6k. 15th in 33:05 (5:31/km) @ AHR 135 (84%), MHR 145. Hoka (red). Hilly. Movement OK after first km. RS 744. Cold, 3°C; breezy. [H]
Sun
13 Jul
10

3
10.22am. War Memorial. Clockwise lap of Mt Ainslie with Ruth (who fell) and Marilyn in 1:16:48 (7:41/km) @ AHR 111 (69%), MHR 127. Hoka (red). Very easy, some walking. RS 852. Sunny, 3°C; breezy. [E]
3.26pm. Race: Fadden Pines Cross Country - 2,500m race in 12:11 (4:52/km) @ AHR 142 (88%), MHR 155. Grey Frees. Lap splits: 6:06/6:05. Slow start, almost caught Jim. RS 692. Sunny, 8°C; calm. [B]
Week 28 63k - Good post GC week. Weight 74.4kg. 210km last 4 weeks.


DateKms Comments
Mon
14 Jul
7 7.18pm. LLS treadmill. 5k in 28:54 (5:47/km) @ AHR 133 (83%), MHR 143. Saucony T. Started at 6 min ks, gradually got to 5:24 last half k. 1k warm-up/down + 800m on erg. RS 769. Warm, 20°C; calm. [H]
Tue
15 Jul
7 7.14pm. LLS treadmill. 3k in 17:09 (5:43/km) @ AHR 128 (80%), MHR 134. Saucony T. 1000m erg, 5 min elliptical then 2k in 10:56 (5:28/km) @ AHR 133 (83%), MHR 139. Good chat to John Muir on adjacent treadmill. RS 736. Warm, 22°C; calm. [H]
Wed
16 Jul
6 7.20pm. LLS treadmill. 5k in 28:56 (5:47/km) @ AHR 129 (80%), MHR 136. Saucony T. 9k bike at 34kph, 500m erg easy. 1k w'up. Felt OK. RS 746. Warm, 21°C; calm. [M]
Thu
17 Jul
3

9
12.54pm. NordicTrack T20.5 treadmill. 3k in 18:09 (6:03/km) @ AHR 126 (78%), MHR 132. Saucony T. First jog on home treadmill. Started at 8kph, finished at 10.1kph. Interesting: HR declined from 132 to 122 once I turned on the fan at about 2k! Felt OK. Built up a sweat. RS 762. Warm, 20°C; calm. [M]
4.56pm. Lake Tuggeranong clockwise. 52:37 (5:51/km) @ AHR 125 (78%), MHR 132. Hoka (yellow). Steady, felt OK. Northerly headwind. RS 731. Cold, 2°C; windy. [M]
Fri
18 Jul
4

6
12.02pm. NordicTrack T20.5. Vancouver 4k in 25:06 (6:17/km) @ AHR 119 (74%), MHR 137. Saucony T. Fun watching scenes in Stanley Park on laptop while running. A couple of steep inclines! RS 747. Warm, 18°C; calm. [E]
7.57pm. LLS treadmill. 5k in 30:14 (6:03/km) @ AHR 119 (74%), MHR 131. Saucony Virrata. Started 8kph, gradually built to 10.8kph. Less sweating. RS 720. Warm, 20°C; calm. [E]
Sat
19 Jul
5

4
8.04am. Race: Tuggers Parkrun 5k. 76th in 26:51 (5:22/km) @ AHR 134 (83%), MHR 144. Hoka (yellow). Easy tempo effort. Slow start (warm-up). Felt OK. Splits: 5:31, 5:22, 5:15, 5:18, 5:25. RS 720. Cold, -2°C; windy. [H]
5.45pm. NordicTrack. Parc de Woluwe, Belgium 3.485k in 20:40 (5:57/km) @ AHR 127 (79%), MHR 140. Saucony T. Nice park/streets. Rolling hills. Forgot to turn fan on! 600m w'down. RS 756. Warm, 20°C; calm. [M]
Sun
20 Jul
12

3
9.11am. Ferry Terminal with Ruth. O/B to Weston Park in 1:21:24 (6:47/km) @ AHR 116 (72%), MHR 126. Hoka (red). Easy, felt good. RS 787. Sunny, 5°C; calm. [E]
3.35pm. Race: Fadden Pines Cross Country - 2,500m race in 12:08 (4:51/km) @ AHR 142 (88%), MHR 154. Brooks Cheetah. Lap splits: 6:05/6:03. Slow start, failing to catch Jim by 2 secs. Movement felt good. RS 689. Sunny, 8°C; calm. [B]
Week 29 66k - Enjoying the treadmill runs. Weight 74.4kg.
Mon
21 Jul
10 5.36pm. Speedygeese. 6k easy hill ciruits west side. Tired. Dinner at Yacht Club then 4.115k easy treadmill run - felt better. Cold, 3°C; calm. [E]
Tue
22 Jul
8 6.31pm. NordicTrack T20.5. 5k steady in 29:30, 20 min break then 3k in 17:12 (5:44/km) @ AHR 122 (76%), MHR 130. Saucony T. Started slow, gradually increased speed - last k at 10.7 kph. Felt good. Fan on low, still started to sweat last km. RS 699. Warm, 18°C; calm. [M]
Wed
23 Jul
8.5 5.22pm. NordicTrack T20.5. Isle of Arran, UK 8.09k in 48:46 (6:01/km) @ AHR 117 (76%), MHR 130. Saucony T. Nice course - a lake on the left. 45m elevation gain but some good downs. Slowed to 8kph on short steep hill. 6.09, 6.01, 6.01, 6.01, 6.01, 6.15, 5.53, 5.53 + 32. Splits: RS 705. Warm, 18°C; calm. [E]
Thu
24 Jul
5

5
5.26pm. NordicTrack T20.5. Las Vegas 5k in 30:18 (6:04/km) @ AHR 117 (76%), MHR 129. Saucony T. Some gentle downs on this course. Felt OK. RS 709. Warm, 18°C; calm. [E]
7.03pm. LLS treadmill. 4k in 23:48 (5:57/km) @ AHR 123 (76%), MHR 133. Saucony T. 1k erg, 6k 1min on/off intervals on the bike (watts about 280, max 400). Felt good. RS 732. Warm, 20°C; calm. [M]
Fri
25 Jul
4 7.37pm. NordicTrack T20.5. 3k in 17:18 (5:46/km) @ AHR 122 (76%), MHR 130. Saucony T. Steady progression. Incline on 0.5, fan on low. Movement fairly smooth. Splits: 5:56, 5:47, 5:35. RS 704. Warm, 18°C; calm. [E]
Sat
26 Jul
5

6.5
8.04am. Race: Tuggers Parkrun 5k. 58th in 24:47 (4:57/km) @ AHR 140 (87%), MHR 152. Hoka (yellow). Hard tempo run (with Jim 4k). Felt OK. Splits: 5:18, 4:58, 4:53, 4:50, 4:48. RS 694. Cold, 4°C; foggy. [H]
1.05pm. Race: YCRC Black Mountain 4k. 7th in 21:12 (5:18/km) @ AHR 131 (81%), MHR 141. Asics Nimbus. Steady, finishing with Jim & Trev. 2.3k race as warm-up at 5:32/km, AHR 124. RS 694. Cold, 8°C; calm. [M]
Sun
27 Jul
3 3.27pm. Race: Fadden Pines Cross Country - 2,500m race in 12:37 (5:03/km) @ AHR 135 (84%), MHR 148. Brooks Cheetah. Lap splits: 6:19/6:18. Followed a 19k solid ride on the Cannondale. Ahead of Jim, also running tired. Drills session after with Jen. RS 681. Sunny, 10°C; calm. [H]
Week 30 55k - Pretty good week. Weight 75.2kg.
Mon
28 Jul
8 5.57pm. NordicTrack T20.5. New York 8k in 48:17 (6:02/km) @ AHR 117 (76%), MHR 131. Saucony T. The 7.63k course + 270m to make 8k. Slow start then 10 kph from 2 to 8k. Some easy ups/downs first 3k then flat. Felt OK. RS 706. Warm, 18°C; calm. [E]
Tue
29 Jul
5.5 7.46pm. NordicTrack T20.5. Flat 5k in 29:08 (5:50/km) @ AHR 120 (75%), MHR 138. Saucony T. Progression from 6:30 ks down to 5:00 for the last 400m. Felt OK. 500m warm-down. Followed a 23k bike ride with a couple of hard sections. RS 699. Warm, 18°C; calm. [E]
Wed
30 Jul
7 6.58pm. NordicTrack T20.5. Intervals 6k in 36:33 (6:06/km) @ AHR 120 (75%), MHR 134. Saucony T. 6 x 500m in 2:33, 500m jog recoveries about 3:33 (11.7kph and 8.7 to 8.4kph). 1k warm-down. 500s felt faster mechanically, but HR only up to 130ish. RS 731. Warm, 18°C; calm. [M]
Thu
31 Jul
4

5
5.40pm. NordicTrack T20.5. Intervals 4k in 24:33 (6:08/km) @ AHR 125 (78%), MHR 145. Saucony T. 7 x 300m, 200m jog recoveries at 8 kph. First 3 at 13.5 kph (4:27/km), too fast (dangerous) so next 4 at 12 kph (5:00/km). Prob 12.7 kph would be OK. RS 767. Warm, 18°C; calm. [B]
6.48pm. LLS treadmill. 4k progression in 22:45 (5:41/km). Saucony T. 8 min bike, 1000m erg. Felt good. Warm, 20°C; calm. [M]
Fri
1 Aug
5 5.58pm. NordicTrack T20.5. Intervals 4.03k in 23:37 (5:52/km) @ AHR 122 (76%), MHR 140. Saucony T. 6 x 400m, 200m jog recoveries 8 kph. Gold Coast course on iFit (could on 200s!). 400s at 12.5 kph (4:48/km) - much less scary than yesterday. RS 715. Warm, 18°C; calm. [B]
Sat
2 Aug
6 1.30pm. Race: YCRC Dunrossil Drive 4.2k - 8th in 19:25 (4:37/km) @ AHR 143 (89%), MHR 152. Kinvara. Field of 10! Steady pace - passed Hugh Ford up hill, first lap, then running solo. Splits: 9:42, 9:42. 36 secs slower than last year. 1.8k warm-up with Geoff Monro. RS 660. Cold, 2°C; windy. [B]
Sun
3 Aug
2.5

3.5
3.53pm. Race: Fadden Pines Cross Country - 2,500m race in 12:42 (5:05/km) @ AHR 134 (83%), MHR 145. NB 1080s. Lap splits: 6:22/6:20. Followed 14k bike. Handicap (last, same time as Jim). RS 681. Sunny, 7°C; calm. [H]
5.26pm. NordicTrack T20.5. Central Park Run 3 - 2.81k in 16:22 (5:49/km) @ AHR 120 (75%), MHR 136. Saucony T. Good course, only a couple of short hills, good downs. Felt OK. RS 699. Warm, 18°C; calm. [E]
Week 31 46k - Good Dunrossil Drive XC race. Weight 75.1kg.
Mon
4 Aug
8 5.59pm. NordicTrack T20.5. Seven Mile Bridge 8.03k in 46:42 (5:49/km) @ AHR 120 (75%), MHR 132. Saucony T. Scenery not that interesting. Gently undulating course. Felt OK. RS 698. Warm, 18°C; calm. [E]
Tue
5 Aug
4.5 5.58pm. NordicTrack T20.5. Intervals 4k in 23:57 (5:59/km) @ AHR 117 (73%), MHR 129. Saucony T. 6 x 400m at 11.5 kph (5:13/km), 150m jog recoveries 8 kph (7:30/km). Good controlled session (not scared). RS 701. Warm, 18°C; calm. [B]
Wed
6 Aug
3.5 6.36pm. NordicTrack T20.5. 3k in 16:14 (5:25/km) @ AHR 124 (77%), MHR 136. Saucony T. Progression to 11.8 kph. Incline 0, fan low. Followed 23k easy bike. Splits: 5:50, 5:18, 5:10. RS 671. Warm, 18°C; calm. [M]
Thu
7 Aug
6 6.36pm. NordicTrack T20.5. Intervals. Port Angeles, Washington 5.65k in 33:03 (5:51/km) @ AHR 124 (77%), MHR 139. Saucony T. Two short climbs - second at the end! Through a pine forest, water on the right. 4 x 1000m in 5:04 to 5:07, 300m recoveries at 8 kph. RS 725. Warm, 18°C; calm. [B]
Fri
8 Aug
nil Rest day. Left ITB/Hamstring niggly today :(
Sat
9 Aug
nil Rest day. ITB/Hamstring hardly noticeable today. Bus to Sydney with Jim, 9am. Stayed at YHA near Central Station. Arvo tea with Fiona. Dinner also with Bruce at Chinatown.
Sun
10 Aug
15 7.58am. Race: 30th City to Surf 14k. 10,074th in 71:52. (5:08/km) @ AHR 141 (88%), MHR 149 (hill). Saucony Triumph. Goal: break 70 - couldn't to it! Splits: 5:03, 4:49, 4:59 (14:51), 5:04, 4:45 (24:40), 4:59, 6:04 (35:43), 5:31, 5:05, 5:22 (51:41), 5:19, 4:56, 4:42, 5:02 + 12s. 1k warm-up + strides. Felt OK, but lack of endurance told in the last 6k. RS 724. Cool, sunny, 10°C; calm to breezy. [B]
Week 32 37k - Disappointing City to Surf. Weight 74.7kg. 204km last 4 weeks.


DateKms Comments
Mon
11 Aug
6 6.22pm. NordicTrack T20.5. Albert Park 6k in 36:13 (6:02/km) @ AHR 117 (73%), MHR 124. Saucony T. Easy, with middle 2k at 10.7 kph (5:36/km). RS 706. Warm, 18°C; calm. [E]
Tue
12 Aug
7 4.58pm. NordicTrack T20.5. Central Park 'Run1' 2.79k in 16:03 (5:45/km) @ AHR 120 (75%), MHR 140. Saucony T. Good course, some hills. RS 690. Warm, 18°C; calm. [M]
6.39pm. NordicTrack T20.5. Brooklyn Bridge 3.82k in 23:17 (6:06/km) @ AHR 118 (73%), MHR 133. Saucony T. Easy NYC, poor views from bridge. RS 719. Warm, 18°C; calm. [E]
Wed
13 Aug
6 6.19pm. NordicTrack T20.5. Intervals 3k in 18:09 (6:03/km) @ AHR 118 (73%), MHR 134. Saucony T. 7 x 200m at 13.4 kph (4:29/km), 200m jogs 8 kph. Acceleration phase a little scary. RS 714. Warm, 18°C; calm. [B]
7.15pm. NordicTrack T20.5. Washington Monument 2.74k in 14:21 (5:14/km) @ AHR 129 (80%), MHR 140. Saucony T. Cool to run in DC again. Tempo effort - 3rd A/G on iFit. RS 676. Warm, 18°C; calm. [H]
Thu
14 Aug
6 6.40pm. LLS treadmill. 3k in 15:44 (5:15/km) @ AHR 136 (84%), MHR 148. Saucony T. Progression - 5:43, 5:03, 4:58. Slow 2k warm-up. 1000m erg. 20k bike ride earlier. RS 713. Warm, 20°C; calm. [H]
Fri
15 Aug
6 7.10pm. NordicTrack T20.5. Central Park 'Run2' 2.03k in 11:21 (5:35/km) @ AHR 125 (78%), MHR 142. Saucony T. Short but hilly! 4k 'warm down' Rocky Mtn National Park. RS 699. Warm, 18°C; calm. [M]
Sat
16 Aug
nil Rest Day. Drive to Wagga.
Sun
17 Aug
21.1 8.30am. Race: Wagga Wagga Trail Half Marathon. 136th in 2:33:57 (7:18/km) @ AHR 115 (71%), MHR 138. Saucony T. Started easier than last year. Muddy! Felt OK to the top of the hill (9k). Wheels started coming off thereafter so stopped at 13k (1:20:24) and walked last 8k. RS 840. Rainy, 6°C; breezy. [E]
Week 33 52k - Should have entered the 10k at Wagga. Weight 74.8kg.
Mon
18 Aug
4 7.19pm. NordicTrack T20.5. White House 3.37k in 18:20 (5:26/km) @ AHR 124 (77%), MHR 138. Nike Free 3.0 (Sauconys still muddy). Progression from 10 kph to 12 kph. Felt OK - no soreness from yesterday. Not the White House views I was expecting. RS 675. Warm, 18°C; calm. [M]
Tue
19 Aug
5 7.26pm. NordicTrack T20.5. Lincoln Park & Tomb 3.78k in 20:18 (5:22/km) @ AHR 127 (79%), MHR 136. Nike Free 3.0. Progression again, last km at near 12 kph. Undulating. Had to slow on one steep 10% incline, thankfully short. Felt good. RS 682. Warm, 18°C; calm. [M]
Wed
20 Aug
4 5.27pm. NordicTrack T20.5. Golden Gate Bridge 3.23k in 32:47 (7:30/km) @ AHR 118 (73%), MHR 145. Nike Free 3.0. Easy first half, HARD second! 12% incline! Had to walk! RS 885. Warm, 18°C; calm. [E]
Thu
21 Aug
8 5.27pm. NordicTrack T20.5. Niagara Falls 5.45k in 32:47 (6:01/km) @ AHR 118 (73%), MHR 133. Nike Free 3.0. 600m warm-down. Last 4k at 10.3 kph. Inclines in last km. RS 710. Warm, 18°C; calm. [E]
6.57pm. NordicTrack T20.5. John F. Kennedy Memorial 1.76k in 8:51 (5:02/km) @ AHR 124 (73%), MHR 139. Nike Free 3.0. Nice decline first half, then flat. 12.2 kph at finish. RS 624. Warm, 18°C; calm. [M]
Fri
22 Aug
5 6.25pm. NordicTrack T20.5. Isle of Man 4.15k in 23:19 (5:37/km) @ AHR 124 (73%), MHR 146. Saucony T. Undulating (4 hills). Hedged narrow laneways, including dirt! RS 697. Warm, 18°C; calm. [M]
Sat
23 Aug
8 8.01am. Race: Tuggers Parkrun 5k. 34th in 23:36 (4:43/km) @ AHR 147 (91%), MHR 155. Saucony T. Racing Susannah to 2k, then chasing a lady in green/purple (couldn't catch). Legs not that happy (last night's run?). Splits: 4:49, 4.41, 4.40, 4.45, 4.41. 1k warm-up, 2k warm-down. RS 694. Sunny, 2°C; calm. [B]
Sun
24 Aug
9 11.15am. War Memorial to LBG, Carillon, Central Basin. 53:35 (5:57/km) @ AHR 123 (76%), MHR 134. Hoka Yellow. Easy - legs not recovered from yesterday. T-shirt! RS 732. Sunny, 12°C; breezy. [M]
Week 34 43k - Good Parkrun. Need higher mileage. Weight 75.3kg.
Mon
25 Aug
8 6.25pm. NordicTrack T20.5. Cape Town 5.03k in 28:03 (5:35/km) @ AHR 123 (76%), MHR 137. Free 3.0. Scenic! Fast course. Good downhill start, then ups between downs. Felt OK. Mostly sitting on 10.8 kph. 3k warm-down in 21:33. RS 686. Warm, 18°C; calm. [M]
Tue
26 Aug
5 6.55pm. LLS treadmill. 5k in 29:05 (5:49/km) @ AHR 128 (79%), MHR 141. Saucony T. Ran as 1k easy, 3k tempo, 500m easy, 500m tempo. 3k in 15:44 (5:15/km) @ AHR 136. 1k erg in 4:05, 10 mins bike spin intervals. RS 714. Warm, 20°C; calm. [M]
Wed
27 Aug
10 5.03pm. Lake Tuggeranong dog park clockwise, O/B Maccas. 54:49 (5:29/km) @ AHR 129 (80%), MHR 135. Hoka (red). Movement OK. Shoes not. Splits: 5:45, 26, 31, 24, 31, 29, 20, 31, 30, 21. RS 707. Cool, 7°C; breezy. [M]
Thu
28 Aug
4 7.28pm. NordicTrack T20.5. Franklin Delano Roosevelt & Thomas Jefferson Memorials - 3.46k in 19:48 (5:43/km) @ AHR 124 (77%), MHR 135. Free 3.0. Nice flat/down course. Mainly at 10.8 kph. 600m warm-down. 23k MTB ride earlier in the afternoon. RS 710. Warm, 18°C; calm. [M]
Fri
29 Aug
nil Running Rest Day. 20k bike ride (57 mins) @ AHR 106. Spinning. Legs OK.
Sat
30 Aug
6

4
8.06am. Race: Tuggers Parkrun 5k. 46th in 23:23 (4:41/km) @ AHR 146 (91%), MHR 158. Saucony Virrata. Shoes felt hard (but light). Mainly catching people... Judy Bowe before 4k but she hung on. Had to sprint. Splits: 4:45, 4:38, 4:39, 4:46, 4:35. Strides warm-up, 1k warm-down. RS 683. Sunny, 5°C; windy. [B]
1.05pm. Race: YCRC Stromlo 4k - 13th in 23:12 (5:48/km) @ AHR 129 (80%), MHR 145. Black Frees. Legs not liking it, so easy. After, 1 hr MTB Stromlo then 21k LBG. RS 748. Sunny, 12°C; breezy. [M]
Sun
31 Aug
10 12.10pm. War Memorial to LBG, Central Basin anti-clockwise incl O/B Kingston. 59:33 (5:57/km) @ AHR 126 (78%), MHR 141. Asics Nimbus. Left calf OK :) 31k bike ride after. RS 750. Sunny, 13°C; breezy. [M]
Week 35 47k - Another good Parkrun! Weight 74.4kg.
Mon
1 Sep
8 4.31pm. Speedygeese. 8k with Geoff to YMCA Yacht Club. 47:01 (5:53/km) @ AHR 121 (75%), MHR 130. Hoka (yellow). Easy. Legs / energy better than yesterday. RS 711. Mild, 10°C; breezy. [E]
Tue
2 Sep
8 6.14pm. NordicTrack T20.5. Intervals - 3 x 1000m ladder + 300m, 400m recoveries. 5k in 29:33 (5:55/km) @ AHR 118 (73%), MHR 139. Free 3.0. Felt OK. 0.5% decline. 5:24, 5:06, 5:24, 1:31.
7.09pm. Gateway Arch, St. Louis - 2.43k in 12:42 (5:14/km) @ AHR 131 (81%), MHR 148. Free 3.0. Cracked on hill at 1.8k, had to slow. A bit scary. 600m w'down. RS 685. Warm, 18°C; calm. [B]
Wed
3 Sep
5.3 7.24pm. NordicTrack T20.5. Statue of Liberty 5.35k in 33:24 (6:15/km) @ AHR 115 (71%), MHR 123. Saucony T. Most at 9.8 kph. Felt harder than HR indicated. 35k bike earlier at AHR 109. RS 718. Warm, 18°C; calm. [E]
Thu
4 Sep
nil Rest Day. 21k mountain bike ride in 1:28:45 (4:14/km) @ AHR 98. Cool, windy afternoon. RS 414.
Fri
5 Sep
3 7.42pm. NordicTrack T20.5. Ulysses S. Grant Memorial 2.61k in 15:33 (5:57/km) @ AHR 116 (72%), MHR 135. Nike Free 3.0. Ran as 400 warm-up, 4 x 400m at 12 kph, 200m recoveries at 8 kph. Good speed for legs - feels much faster than 5-minute km pace. RS 691. Warm, 18°C; calm. [M]
Sat
6 Sep
5 8.04am. Race: Tuggers Parkrun 5k. 110th in 31:36 (6:19/km) - no HR data. Easy run. Legs needed it - they were very sluggish! Splits: 6:54, 6:20, 6:07, 6:07, 6:08. RS 694. Cold, 5°C; windy. [E]
Sun
7 Sep
10 8.30am. Race: Canberra Times 10k Fun Run. 329th in 48:03 (4:48/km) @ AHR 144 (89%), MHR 155. Saucony Kinvara. Happy with the race. Sub-50 the goal. Ran evenly, feeling pretty strong all the way. Gradually catching Charlie, passing late. Jim ran 47:33. Splits: 4:40, 35, 45, 5:07, 4:56 (24:03), 49, 46, 46, 48, 40 + 8 sec (24:00). RS 692. Cool, sunny, 8°C; calm. [B]
Week 36 39k - Good CT 10k race. Weight 74.5kg. 181km last 4 weeks.


DateKms Comments
Mon
8 Sep
5 4.32pm. Speedygeese. 8k on the Xootr with Geoff & Miranda to Kingston in 48:40 (6:05/km) @ AHR 90 (56%), MHR 111. NB 1080. 5k easy hills with the group. Mild, 12°C; breezy. [M]
Tue
9 Sep
nil 24k bike, 21 kph, AHR 107. Trek 7.5 FX.
Wed
10 Sep
10 5.31pm. O/B bikepath Isabella Plains in 57:39 (5:46/km) @ AHR 126 (74%), MHR 137. Hoka (yellow). Legs/energy OK. Headwind down the hill. Splits: 28:50, 28:49. RS 726. Cool, 7°C; windy. [M]
Thu
11 Sep
9 3.36pm. Intervals bikepath Isabella Plains in 51:53 (5:46/km) @ AHR 131 (81%), MHR 149. Free 3.0. 2k warm-up, 1k recoveries between. 4:41, 4:33, 4:48. Shoes felt hard after the Hokas. Easier than treadmill intervals! 21k bike after, 22 kph, AHR 111. Trek 7.5 FX. Mild, 10°C; windy. [B]
Fri
12 Sep
nil 21k bike, 19 kph, AHR 97. Trek 7.5 FX.
Sat
13 Sep
6

3.1
8.09am. Race: Tuggers Parkrun 5k. 44th in 23:20 (4:40/km) @ AHR 144 (91%), MHR 155. Saucony Kinvara. Felt OK. Running mainly with a lady in black, chasing Susannah (caught at 4k) and Adam the last 500m. Splits: 4:46, 4:40, 4:42, 4:37, 4:38. 500m warm-up & down. RS 672. Cool, 8°C; calm. [B]
1.15pm. Race: YCRC North Lyneham 3.1k - 5th in 17:53 (5:46/km) @ AHR 126 (78%), MHR 146. Hoka (y). Easy, stride out 2nd k - 6:00, 5:04, 6:01 + 48s. 32k bike after, 16kph, AHR 98. RS 727. Sunny, 13°C; calm. [M]
Sun
14 Sep
8 10.25am. Lake Tuggers clockwise skate park, incl O/B Wanniassa. 47:04 (5:53/km) @ AHR 119 (74%), MHR 129. Hoka (yellow). Easy, slow at first. 6.5k lap on Xootr afterwards. RS 700. Sunny, 12°C; calm. [E]
Week 37 41k - Good Parkrun and week. Weight 74.6kg.
Mon
15 Sep
8 4.31pm. Speedygeese. 8k with Geoff & Miranda to YMCA Yacht Club. 50:48 (6:21/km) @ AHR 119 (74%), MHR 130. Asics Nimbus. Tired! 19k bike before, 19kph, AHR 100. RS 756. Mild, 13°C; breezy. [E]
Tue
16 Sep
10 4.59pm. Rose Cottage 10 in 58:39 (5:52/km) @ AHR 122 (76%), MHR 135. Hoka (y). Legs much better than yesterday with no bike ride prior. RS 716. Cool, 11°C; breezy. [E]
Wed
17 Sep
3 7.56pm. NordicTrack T20.5. Lincoln Memorial 2.8k in 15:29 (5:32/km) @ AHR 125 (78%), MHR 140. Saucony T. Good course, flat, downs, short ups. 20k bike prior, 21kph, AHR 106. RS 691. Warm, 18°C; calm. [M]
Thu
18 Sep
10 5.06pm. Rose Cottage 10 in 58:12 (5:49/km) @ AHR 121 (75%), MHR 133. Hoka (y). Steady run, feeling pretty good. Spectacular sunset this evening. RS 704. Cool, 9°C; breezy. [E]
Fri
19 Sep
nil 28k bike ride, 21kph, AHR 104. Mild, sunny, breezy.
Sat
20 Sep
nil Murray's bus to Sydney, leaving 7.38am - arrive 1.30. Packet pick-up Town Hall - dinner Chinatown.
Sun
21 Sep
11 9.01am. Race: Sydney Blackmores 9.23k Bridge Run 963rd in 45:23 (4:55/km) @ AHR 145 (90%), MHR 157. Kinvara. Good race - breathing/HR comfortable, legs OK. Splits: 5:08, 4:55, 4:35, 4:55, 4:55, 4:46, 4:58, 5:01, 4:42 + 1:28. 50th 50-59 male/520. Warm-up 2k jog past Luna Park. RS 713. Humid, 13°C; breezy. [B]
Week 38 42k - Good week - happy with Blackmores. Weight 74.9kg.
Mon
22 Sep
8 4.31pm. Speedygeese. 8k with Geoff to YMCA Yacht Club. 47:10 (5:54/km) @ AHR 124 (77%), MHR 133. Hoka (y). Legs and energy OK. 7.4k Xootr after @ AHR 96. RS 731. Mild, 14°C; calm. [M]
Tue
23 Sep
nil 34k bike ride, 21 kph, AHR 106. Lovely afternoon! Sunny, 17°C; calm. [M]
Wed
24 Sep
10 5.12pm. O/B bikepath Isabella Plains in 58:35 (5:52/km) @ AHR 120 (75%), MHR 131. Hoka (y). Easy aerobically but legs weren't that happy this evening. RS 703. Overcast, 13°C; calm. [E]
Thu
25 Sep
10 5.11pm. Lake Tuggeranong dog park clockwise, O/B Maccas. 54:50 (5:29/km) @ AHR 128 (80%), MHR 135. Hoka Clifton. Felt OK/good. Great shoes! Light & cushioned. RS 702. Mild, 12°C; breezy. [M]
Fri
26 Sep
nil Rest day. Helping at SCT Bunnings BBQ after work. Too tired to run in the evening.
Sat
27 Sep
10.4 8.01am. Race: Tuggers Parkrun 5k. 58th in 24:37 (4:55/km) @ AHR 140 (87%), MHR 151. Hoka Clifton. Not feeling great before so began tempo pace. Caught sight of Bron after 1k, gradually increased pace - passed at 4k, finished strongly. Splits: 5:19, 4:57, 4:47, 4:51, 4:43. 400m warm-up, 5k warm-down (6:26/km) @ AHR 119. RS 689. Sunny, 7°C; calm. [B]
Sun
28 Sep
nil Afternoon 35k bike ride (Trek) around Mt Taylor - 20 kph, AHR 105. While a new marathon WR was being run in Berlin: 2:02:57 by Kenya's Dennis Kimetto!
Week 39 38k - OK week but should have run more. Weight 73.7kg.
Mon
29 Sep
nil 3.19pm. 13.2k mountain bike, Red Hill, 14 kph, AHR 111. After, 8k Xootr with Geoff & Miranda to YMCA Yacht Club. In morning, 2 hours of tennis with Andy. Sunny, 17°C; calm. [M]
Tue
30 Sep
nil 11-hour work day. Tired. Sore throat.
Wed
1 Oct
10 5.12pm. O/B bikepath Isabella Plains in 54:46 (5:29/km) @ AHR 130 (81%), MHR 138. Hoka Clifton. Steady MAF effort. Headwind down hill. Felt OK/good. RS 712. Fine, 11°C; breezy. [M]
Thu
2 Oct
nil 35.7k bike ride, 23 kph, AHR 112. Rode fairly strongly for the 90 minutes. Good workout. Lovely afternoon!
Fri
3 Oct
5.2 7.15pm. NordicTrack. Freedom Tower NYC 4.97k in 32:12 (6:29/km) @ AHR 111 (69%), MHR 122. Free 3.0 Red. Easy, last 2k at 9.7kph (6:11/km). Ranks 388th on iFit. RS 719. Warm, 18°C; calm. [E]
Sat
4 Oct
7 8.03am. Race: Tuggers Parkrun 5k. 43rd in 22:54 (4:35/km) @ AHR 146 (91%), MHR 161. Hoka Clifton. Felt pretty good! After 1k found myself catching a group (Jim, John, Graeme & Paul). Passed at 4k and ran on ahead. Splits: 4:38, 4:34, 4:34, 4:35, 4:33. Strides warm-up, 2k warm-down with Brian. RS 669. Sunny, 13°C; calm. [B]
Sun
5 Oct
6 10.24am. War Memorial to LBG, Kings Ave O/B. 35:30 (5:55/km) @ AHR 120 (75%), MHR 134. Hoka Clifton. Easy. Legs OK. 22k ride after, 20kph, AHR 105. RS 710. Sunny, 17°C; breezy. [E]
Week 40 28k - Good (and fun) Parkrun race. 73.6kg. 149km last 4 weeks.


DateKms Comments
Mon
6 Oct
10 9.05am. Race: Sri Chinmoy 10k. 74th in 52:54 (5:18/km) @ AHR 140 (87%), MHR 156. Hoka Clifton. Hard tempo effort - tired after 6k. 41k mountain bike afternoon, 16 kph, AHR 98. RS 741. Sunny, 16°C; calm. [H]
Tue
7 Oct
3.5 5.38pm. NordicTrack treadmill. 3k in 19:04 (6:21/km) @ AHR 117 (73%), MHR 127. Saucony T. Easy. Last 2k at 9.7 kph. Afterwards, 21k bike, 21 kph, AHR 103. RS 744. Warm, 20°C; calm. [E]
Wed
8 Oct
8 6.13pm. Lake Tuggeranong incl O/B Kambah. 47:02 (5:53/km) @ AHR 121 (79%), MHR 128. Hoka Clifton. Legs said 8 enough this evening. 67k bike 11:30 to LBG, 22kph, AHR 107. RS 711 Mild, 13°C; breezy. [E]
Thu
9 Oct
nil Rest Day. Started work on restoring/modifying my old 10-speed bike. Should be fun as a commuter/shopping bike :)
Fri
10 Oct
6 5.42pm. Southbank to The Tan, one clockwise lap at 5:45/km. 35:36 (5:56/km). Saucony T. Dodgy HR data. Only strode out on downhill part of The Tan. Felt OK. Cloudy, 20°C; breezy. [E]
Sat
11 Oct
5 9.18am. Southbank Out/Back Yarra River. 33:24 (6:41/km). Saucony T. Very easy jog with Liz, CJ and Ruth. Felt OK although left hamstring a little niggly. Sunny, 14°C; calm. [E]
Sun
12 Oct
10 7.30am. Race: Melbourne 10k. 880th in 49:25 (4:57/km) @ AHR 143 (89%), MHR 159. Kinvara. HR shows a little conservative (or tired). Splits: 5:11, 4:47, 4:51, 5:07, 4:57 (24:53), 4:45, 4:53, 4:57, 5:07, 4:50 (24:32). Good pacing. 2 mins slower than 2011 but lower RS#. 16th 55-59. Walk & strides for a warm-up. RS 707. Sunny, 12°C; calm. [B]
Week 41 42k - Enjoyed Melbourne trip and the 10k. Weight 73.5kg.
Mon
13 Oct
nil Recovery day. Very ordinary weather!
Tue
14 Oct
nil Rest day. Working on the 10-speed bike.
Wed
15 Oct
7 6.30pm. NordicTrack T20.5. Central Park 'Run 5' - 7.23k in 55:15 (7:39/km) @ AHR 111 (69%), MHR 126. Saucony T. Easy. Alternated jogging with brisk walking. Hilly course. Legs OK. 49k bike LBG earlier, 21 kph, AHR 107. RS 848. Warm, 18°C; calm. [E]
Thu
16 Oct
10 3.39pm. War Memorial to LBG, Central Basin clockwise incl O/B Kingston. 57:29 (5:45/km) @ AHR 124 (77%), MHR 135. Hoka Yellow. Went better than I expected. Quads a touch sore from the bike ride. Strong headwind running west, north. RS 713. Sunny, 9°C; windy. [M]
Fri
17 Oct
nil 24k bike around Lake Tuggeranong, 21.5 kph, AHR 100. Easy - felt good.
Sat
18 Oct
10 8.05am. Race: Tuggers Parkrun 5k. 75th in 26:01 (5:12/km) @ AHR 134 (83%), MHR 148. Hoka Yellow. Tempo effort - felt good. Started back. 18s to start, then: 5:24, 5:07, 5:06, 5:06, 5:00. No warm-up, 5k warm-down (2 with Brian) at 5:51/km. 42k bike afternoon, 21 kph, AHR 107. RS 697. Cool, 9°C; sunny. [H]
Sun
19 Oct
10 11.56am. After tennis with Andy, O/B Weston to Stromlo, Scrivener dam in 63:24 (6:20/km) @ AHR 123 (76%), MHR 145. Asics Nimbus. Tired! Walk/jogged last k. 30k bike late afternoon, 23 kph, AHR 106. RS 780. Warm, 19°C; breezy. [M]
Week 42 37k - Good recovery week. Weight 73.5kg.
Mon
20 Oct
nil Tired! Very long working day :(
Tue
21 Oct
8 5.13pm. O/B Tuggie Creek, Richardson. 45:18 (5:40/km) @ AHR 125 (78%), MHR 137. Hoka (yellow). Steady effort - felt OK. 23k bike after, 22 kph, AHR 111. RS 708. Mild, 14°C; breezy. [M]
Wed
22 Oct
10 7.05pm. Rose Cottage track via Calwell track. 59:48 (5:59/km) @ AHR 122 (76%), MHR 134. Hoka (yellow). Easy after a nap. Legs felt better than yesterday. RS 730. Mild, 20°C; calm. [E]
Thu
23 Oct
6 7.40pm. O/B bikepath to Johnson Drive in 32:40 (5:27/km) @ AHR 129 (80%), MHR 142. Saucony Virrata. Felt OK. Quicker than usual due to insufficient time for longer. RS 702. Mild, 17°C; damp. [M]
Fri
24 Oct
10 7.23pm. O/B Chisholm High in 61:09 (6:07/km) @ AHR 118 (73%), MHR 147. Hoka (red). Easy except for sprinting the Calwell High west Strava segment. RS 722. Warm, 25°C; calm. [E]
Sat
25 Oct
7 8.01am. Race: Tuggers Parkrun 5k. 95th in 26:03 (5:13/km) @ AHR 137 (85%), MHR 151. Hoka Yellow. Tempo effort. Legs quite contrary. 21s to start, then: 5:23, 5:10, 5:04, 5:05, 4:59. No warm-up, 2k warm-down with Brian at 5:48/km. RS 714. Sunny, 15°C; calm. [H]
Sun
26 Oct
7 11.31am. War Memorial to LBG, Central Basin anti-clockwise. 42:15 (6:02/km) @ AHR 117 (73%), MHR 130. Saucony T. Legs OK, just a touch of quad soreness from yesterday's bike ride (32k). 36k bike afterwards, 21 kph, AHR 102. RS 706. Sunny, 25°C; windy. [E]
Week 43 48k - Good week. Better mileage. Weight 73.3kg.
Mon
27 Oct
nil Short (fast with the wind behind me) ride on the Raleigh - 21k, 21.7 kph, AHR 105. Then to Della Rocca for Kathy's birthday dinner.
Tue
28 Oct
10 7.20pm. Via trail to the grass track, one lap, Richardson O/B in 63:12 (6:19/km) @ AHR 116 (72%), MHR 130. Hoka (yellow). Brief right calf cramp early. RS 733. Cool, 10°C; breezy. [E]
Wed
29 Oct
nil 40k bike, 21 kph, AHR 103. Legs tired this afternoon.
Thu
30 Oct
10 5.44pm. Lake Tuggeranong incl O/B Kambah. 56:45 (5:41/km) @ AHR 125 (78%), MHR 132. Hoka Bondi (Y). Pushing a bit to run this pace. 18k (76 mins) MTB ride earlier, AHR 105. RS 709. Warm, 21°C; breezy. [M]
Fri
31 Oct
nil 31k mountain bike to Farrer Ridge, 17 kph, AHR 104.
Sat
1 Nov
7 8.05am. Race: Tuggers Parkrun 5k. 74th in 25:31 (5:06/km) @ AHR 135 (84%), MHR 151. Hoka Yellow. Tempo effort - felt OK. Headwind from north. 14s to start, then: 5:20, 5:05, 5:07, 4:54, 4:51. No warm-up, 2k warm-down with Brian at 5:55/km. 21k bike to and from on Raleigh, AHR 102. RS 689. Warm, 18°C; windy. [H]
Sun
2 Nov
nil Tennis with Andy in the morning, then 41k in 2 hours on the bike in the afternoon, AHR 101. Including Arboretum hills.
Week 44 27k - Enjoyed cycling but need to run more! Weight 73.8kg. 154km last 4 weeks.


DateKms Comments
Mon
3 Nov
12 4.31pm. Speedygeese. 8k with Geoff & Miranda to YMCA Yacht Club. 75:03 (6:15/km) @ AHR 116 (72%), MHR 130. Hoka (yellow). Group warm-up, a few laps of relay course. RS 725. Warm, 17°C; calm. [E]
Tue
4 Nov
5 7.01pm. Weston Park. 5k jog with Ruth & Geoff after helping at the YCRC race. 34:15 (6:51/km) @ AHR 112 (70%), MHR 124. Saucony T. Earlier, 16k fast bike, 24kph, AHR 118. RS 767. Warm, 19°C; calm. [E]
Wed
5 Nov
10 6:16pm. Lake Tuggeranong anti-clockwise incl O/B Golden Gate. 56:12 (5:37/km) @ AHR 126 (78%), MHR 132. Saucony T. Felt OK - good tempo. Lovely afternoon! RS 708. Warm, 19°C; breezy. [M]
Thu
6 Nov
4 8.04pm. Race: ACT Vets' 3000m. 8th in 13:32.97 (4:31/km) @ AHR 143 (89%), MHR 160. Hoka Clifton. Splits: 4:28, 4:34, 4:31. Followed Ron Vines (at a distance) early, with Jim and Roger close behind. Rog went ahead, caught Ron (Jim dropped off), passed Ron with 300 to go. Felt OK/good. 17k bike earlier, 20kph, AHR 104. RS 646. Mild, 16°C; breezy. [B]
Fri
7 Nov
3 6.45pm. Track, Calwell. Bike to track. 7 laps of lane 6 (3,059m) in 17:56 (5:52/km) @ AHR 123 (76%), MHR 130. Black Frees. Ride to Lake Tugg after (22k total, AHR 103). RS 721. Mild, 19°C; breezy. [M]
Sat
8 Nov
10 8.07am. Race: Tuggers Parkrun 5k. 73rd in 25:35 (5:07/km) @ AHR 134 (83%), MHR 146. Hoka Clifton. Tempo - felt good. 16s to start, 5:12, 5:07, 5:03, 4:54, 5:03. With Jim until 4th k where he took off. Short jog warm-up, 5k warm-down, 6:20/km. 36k bike later. RS 686. Mild, 15°C; calm. [H]
Sun
9 Nov
10 8.00am. Race: Fisher's Ghost Fun Run. 109th in 53:40 (5:22/km) @ AHR 131 (81%), MHR 141. Hoka Clifton. Tempo effort (felt harder). Hilly course, tough weather conditions! Splits: 5:08, 5:00, 5:17, 5:58, 5:50, 5:35, 5:39, 5:43, 5:20, 4:15. Afternoon 23k easy bike. RS 703. Hot, 23°C; humid! [H]
Week 45 54k - Good week. Happy with the 3000. Weight 73.3kg.
Mon
10 Nov
nil Late day at work. Right lower hamstring tendon niggly.
Tue
11 Nov
8 6.15pm. Race: YCRC Spring Series Barrenjoey Dr 5k. 39th in 25:58 (5:12/km) @ AHR 135 (84%), MHR 148. Saucony T. Started slow. Niggly tendon made for an uncomfortable run. Splits: 5:21, 14, 13, 22, 4:50. 16k quick bike warm-up, AHR 112. 3k warm-down with Geoff & Dave. RS 701. Mild, 14°C; windy. [H]
Wed
12 Nov
nil Right lower hamstring tendon still niggley. 40k mountain bike, 21 kph, AHR 101.
Thu
13 Nov
nil Helping at Vets' track. Legs still not that great.
Fri
14 Nov
nil Another day off running for the hamstring tendon. 36k easy mountain bike, 20 kph, no HR data.
Sat
15 Nov
10 8.07am. Race: Tuggers Parkrun 5k. 90th in 26:20 (5:16/km) @ AHR 135 (84%), MHR 143. Hoka Clifton. Tempo - felt OK. 10s to start, 5:29, 5:09, 5:12, 5:09, 5:11. Brief stop to take a photo before 1k. Pleased right hammy was OK and OK with a 5k easy warm-down jog afterwards. 40k, 2 hour bike in the evening. RS 711. Warm, 20°C; calm. [H]
Sun
16 Nov
6 12.03pm. After tennis, easy jog/walk with Andy to Clo's Concrete Crossing. 41:00 (6:50/km) @ AHR 103 (64%), MHR 128. Saucony T. Legs VERY ordinary. No energy. RS 704. Mild, 13°C; breezy. [E]
Week 46 24k - Happy injury came good late in week. Weight 73.2kg.
Mon
17 Nov
8 4.38pm. Speedygeese. 8k solo to YMCA Yacht Club. 47:30 (5:56/km) @ AHR 126 (78%), MHR 136. Saucony T. Legs 100% better than yesterday. 31k bike after, 22.6 kph, AHR 112. RS 748. Mild, 16°C; windy. [M]
Tue
18 Nov
7 6.16pm. Race: YCRC Boathouse 5k (east). 33rd in 24:17 (4:51/km) @ AHR 141 (88%), MHR 154. Hoka Clifton. Short jog warm-up. Started easy and gradually picked up the pace. Hard tempo effort. Headwind coming back. Splits: 4:54, 41, 50, 57, 55. 2k warm-down with Ruth. RS 685. Warm, 21°C; windy. [H]
Wed
19 Nov
3 6.35pm. NordicTrack T20.5 treadmill. 3k in 20:08 (6:43/km) @ AHR 113 (70%), MHR 119. Red Free 3.0. Easy, trying not to sweat. Most at 9 kph. Km splits: 6:50, 6:39, 6:39. RS 758. Warm, 20°C; calm. [E]
Thu
20 Nov
nil 46k bike to the new track at Woden, 22kph, AHR 109. Legs good riding.
Fri
21 Nov
7 7:57pm. Easy including a lap of the Calwell Track. 43:01 (6:09/km) @ AHR 116 (72%), MHR 143. Saucony T. Felt OK - two other harder efforts. RS 713. Warm, 22°C; calm. [E]
Sat
22 Nov
7 8.02am. Race: Tuggers Parkrun 5k. 43rd in 24:46 (4:57/km) @ AHR 138 (86%), MHR 155. Hoka Clifton. Tempo - felt good. 8 sec to start, 5:06, 4:59, 5:00, 4:52, 4:41. Legs (niggles) felt smooth again! 51k bike late afternoon, 21kph, AHR 97. RS 684. Warm, 20°C; calm. [H]
Sun
23 Nov
5 9.30am. Race: Lifeline Majura Parkway 5k. 19th in 24:38 (4:56/km) @ AHR 140 (87%), MHR 153. Hoka Clifton. Ran conservatively due to the heat. Caught Hugh before 2k. No warm-up! Splits: 4:47, 4:45, 4:42, 5:11, 5:13. Down out, up back. 47k bike late PM, 22kph, AHR 103. RS 691. Hot, 25°C; calm. [H]
Week 47 37k - Good week. Feel like I'm starting to run well. Weight 72.7kg.
Mon
24 Nov
nil Rest day due to a long day at work. Tired.
Tue
25 Nov
6 6.15pm. Race: YCRC Spring Series Black Mt Peninsula 5k. 40th in 25:01 (5:00/km) @ AHR 137 (85%), MHR 146. Hoka Clifton. Tempo effort, chatting to Trevor Jacobs first 3k. Splits: 8:28, 8:20, 8:13. 23k bike after, 22kph, AHR 110. RS 685. Mild, 17°C; windy. [H]
Wed
26 Nov
nil Wanted to ride the bike - 37k MTB, 18.5 kph, AHR 104.
Thu
27 Nov
6 8.03pm. Race: ACT Vets' 5000m. 3rd in 24:45.0 (4:57/km) @ AHR 133 (90%), MHR 143. Hoka Clifton. Splits: 5:02, 4:55, 4:54 (14:51), 5:01, 4:53. Solo tempo time trial. Roger lapped me, running 22:10. Legs not happy. 17k quickish bike beforehand to Lake Ginninderra. RS 658. Mild, 13°C; windy. [H]
Fri
28 Nov
8 6:12pm. Easy lap of Mt Tuggeranong including some walking. 50:48 (6:21/km) @ AHR 117 (73%), MHR 130. Hoka Yellow. Felt OK. 20k easy bike after, 19kph, AHR 92. RS 743. Warm, 24°C; calm. [E]
Sat
29 Nov
nil Helped at Parkrun in the morning, then Fadden Pines course walk with Jim. Interstellar movie with Mal (3.5 stars - too long) then dinner with Mal and Joy.
Sun
30 Nov
10 8:49am. Weston Park watching Vets' Handicap then O/B to the GGs. 61:45 (6:11/km) @ AHR 120 (75%), MHR 138. Hoka Clifton. Felt OK - finished in light rain. Jim thought he would win the yearly pointscore, but he didn't. RS 741. Warm, 20°C; calm. [E]
Week 48 30k - Going a bit sideways this week. Weight 72.4kg. 145km last 4 weeks.


DateKms Comments
Mon
1 Dec
5.5 5.37pm. Speedygeese. North-west side hill loops x five. 34:50 (6:20/km) @ AHR 113 (78%), MHR 136. Hoka Clifton. Fairly easy - mainly with Ruth and Isaac. RS 716. Stormy, 26°C; breezy. [E]
Tue
2 Dec
5 6.17pm. Race: YCRC Spring Series: Stromlo 5k - 23rd in 24:28 (4:53/km) @ AHR 139 (86%), MHR 154. Hoka Clifton. Started well back and slow, gradually picking up the pace - caught Charlie, hill loop 2nd lap; just failed to catch a fast starting Jim. No warm-up. Splits: 5:03, 4:52, 5:03, 4:33, 4:51. RS 678. Hot, 29°C; windy. [H]
Wed
3 Dec
8 7.07pm. O/B bikepath Isabella Plains in 48:03 (6:00/km) @ AHR 117 (73%), MHR 127. Hoka (yellow). Easy after a long day at work. Tired, but legs OK. RS 703. Warm, 21°C; humid. [E]
Thu
4 Dec
5 6.00pm. Race: ACT Vets' 3000m. 13th in 14:33.90 (4:51/km) @ AHR 138 (86%), MHR 150. Hoka Clifton. Rushed from work to make it for start. No warm-up. Thunder and lightning. 2000m race-walk after in 12:45ish. RS 670. Stormy, 22°C; humid! [H]
Fri
5 Dec
nil 5.20pm. 22k easy bike before meeting my sister to see a movie at the Hyper-D. Horrible Bosses 2!
Sat
6 Dec
7 8.02am. Race: Tuggers Parkrun 5k. 87th in 26:56 (5:23/km) @ AHR 133 (83%), MHR 144. Hoka Clifton. Started at the back - fairly easy tempo. 35 sec to start, 5:21, 5:06, 5:08, 5:21, 5:25. Brief stop to move a shopping trolley under the bridge. 2k slow warm-down. 19k easy MTB late PM on flooded bikepaths! RS 716. Humid, 20°C; calm. [H]
Sun
7 Dec
nil Cheering Dave, CJ, Emily, Karen, Anne S and many others at the Sprint Tri in the morning. Feeling a bit ordinary this arvo (head cold after riding in the rain yesterday?). Tired.
Week 49 25k - Plenty of inspiration at the Tri. Good fun. Weight 73.2kg.
Mon
8 Dec
nil At ED, Canberra Hospital 1.00AM to 5.30AM feeling very ill. Thorough treatment once seen :) Blood test negative for clotting, so good. Saw my own doc who gave me 2 days off work due to a virus.
Tue
9 Dec
nil Okay in the morning, not so good later. Still nauseous. Vertigo. Head not clear. Dr gave me rest of the week off.
Wed
10 Dec
nil Woke at 3.30AM feeling sick - still not rid of the virus. RHR 56.
Thu
11 Dec
nil Still crook. Jim took me to the track to watch. Enjoyed the evening.
Fri
12 Dec
nil Last night, woke after 6 hours' sleep feeling nausea and vertigo, but not as bad as previous nights. Tired this morning of course! Sinuses and head still not 100% clear in the morning. Saw doc again - reassured me it was nothing to worry about.
Sat
13 Dec
nil Improved but not 100%. Waiting for pathology blood test results...
Sun
14 Dec
nil Similar. Made it to the Turkey Handicap as a course marshall.
Week 50 0k - Obviously not a good week! Weight 72.0kg.
Mon
15 Dec
nil Booked long appointment (J.A.) for tomorrow afternoon.
Tue
16 Dec
nil Better sleep last night helped. I think. Saw doc 4.30PM. Middle ear infection? All blood markers normal, except one for cholestoral - 6.0. Need to get that down! Diet!!
Wed
17 Dec
6 12.20pm. BBQ Stakes 6k in 42:12 (7:02/km) @ AHR 127 (79%), MHR 142. Hoka Red. Start with Jim - easy jog (walk when I needed - still have some vertigo). Splits: 5:57, 6:41, 6:00, 7:36, 6:01, 9:07 + 51s. Slept through Tues night - about 8 hours. RS 893. Warm, 25°C; windy. [M] Weight 72.5 kg, RHR 57.
Thu
18 Dec
3 6.00pm. ACT Vets' Christmas Fun Night. There as a spectator, but jogged the 2k 'Turkey Handicap' (no Garmins or watches) at a fairly comfortable effort. Started with Ruth and Jim (in elephant suit!), gradually caught and passed Thea. Estimated 10:54 and ran 9:45.83 (4:53/km). Saucony T. Fine, 23°C; windy. [M]
Fri
19 Dec
5 12.25pm. Race: Customs H'cap 5k in 27:55 (5:35/km) @ AHR 130 (80%), MHR 141. Hoka Clifton. Attempted MAF (HR guestimate as strap playing up). Movement good. Splits: 5:23, 36, 40, 28, 48. Slept total of 6.5 hours. Right ear not clear. Weight 72.7kg. RHR 50. RS 726. Warm, 18°C; calm. [M]
Sat
20 Dec
5 8.07am. Race: Tuggers Parkrun 5k. 202nd in 36:49 (7:22/km) @ AHR 113 (70%), MHR 148. Saucony T. Started at the back. 1k walk/jog then alternated 500m run/500m walk. Splits: 9:50, 2:33, 4:08, 2:24, 4:12, 2:23, 4:00, 2:39, 4:31. Movement felt good running but HR getting high. 28k steady ride 1.30pm. RS 832. Sunny, 13°C; calm. [H]
Sun
21 Dec
10.6 7.32am. Race: Tour de Ridges 10.6k. 12th in 57:09 (5:23/km) @ AHR 150 (93%), MHR 158. Hoka Clifton. Judged effort needed well. First hill with Annette S then gradually moved forward. Only a couple of short walks. Hilly! HR high, but expected. Movement and legs good. Splits: 5:59, 5:39, 5:15, 5:38, 5:31, 5:11, 5:56, 5:16, 5:21, 4:43 + 2:42. RS 809. Sunny, 17°C; calm. [B]
Week 51 29k - Happy to be healthy and back running again. Weight 71.5kg.
Mon
22 Dec
9 5.01pm. Speedygeese. 4k with Geoff, Bron & Lola (scooter) to Art Gallery. Group session west side 900m intervals etc, fairly easy. 78:42 (8:45/km) @ AHR 103 (64%), MHR 134. Saucony Triumph. Overcast, 22°C; breezy. [E]
Tue
23 Dec
nil 27.9k 'solid' bike - incl 2 anti-clockwise laps of Lake Tuggeranong. 24.3 kph, AHR 120, MHR 141. Fine, 21°C; calm. [M]
Wed
24 Dec
5 8:31am. Easy including a lap of the Calwell Track. 30:54 (6:11/km) @ AHR 120 (74%), MHR 135. Grey Frees (no socks). Movement OK. Morning runs not as enjoyable as morning rides! RS 742. Overcast, 21°C; humid. [E]
Thu
25 Dec
5 7.03am. Wagga - Henwood Park out via Boat Club to SE corner of Lake Albert. 26:48 (5:22/km) @ AHR 129 (80%), MHR 141. Hoka Clifton. Movement good. 6 other runners (1 female). Walk back via east side of lake. RS 691. Warm, 22°C; calm. [M]
Fri
26 Dec
5 10.47am. Wagga - Meadow St, Plumpton Rd, Boat Club to South of Lake Albert. 27:01 (5:24/km) @ AHR 131 (81%), MHR 145. Hoka Clifton. Movement good. Cool southerly headwind - beautiful! 2 other runners. 2k walk with the family afterwards. RS 708. Mild, 13°C; windy. [H]
Sat
27 Dec
nil 7.38am. 24k MTB ride, Red Hill, Willans Hill, river, Kooringal Rd, around lake. 14.4 kph, no HR data.
Sun
28 Dec
8 7.46am. Wagga - Plumpton Rd, Boat Club, Lake Albert anti-clockwise. 42:36 (5:20/km) @ AHR 136 (84%), MHR 147. Hoka Clifton. Tempo run. Started to lose form at 7k so stopped at 8, rather than run longer with bad form. North-easterly breeze. Good run for the last of my year. 23.7k MTB at 6pm, 16.8 kph, no HR data. RS 724. Mild, 16°C; windy. [H]
Week 52 32k - Good week to finish the year. Weight 71.2kg. 86km last 4 weeks.


Goal: 5k in 21 minutes, 59 seconds. Missed by 53 seconds - my fastest 5k was 22:52 at the Tuggeranong Parkrun.

Races: 3000m in 13:32.97, 5000m in 23:55.06, 10000m in 52:57.39, 5k road in 22:52 (May 24 Tuggeranong Parkun), Canberra Times 10k in 48:03, Melbourne Marathon 10k in 49:25, Fadden Pines 2.5k in 11:37, Sydney City to Surf 14k in 71:52, Gold Coast Half Marathon in 1:56:59, Nail Can Hill Run (11.3k trail race) in 1:01:01, Tour de Ridges 10.6k in 57:09 (12th place).

Numbers: I ran 2,520 kilometres, an average of 48.5 per week. Finished 91 races (many run as tempo runs, some easy). There were 71 days when I didn't run.

Other words: A year spent 'regaining fitness' after losing it at the end of 2013. In okay 5k shape by May and happy to be holding that in October but didn't run the 5k race I thought I was capable of (under 22:30). Took up cycling for cross-training (and fun!) in August. Expecting a fitness flow-on from that in 2015.

[M] - MAF heart-rate run (below 130 for me).
[H] - Above MAF heart-rate or a tempo run etc.
[B] - Race or hard interval session etc.
[E] - Recovery jog (below 122 HR).
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 162. The highest I recorded in 2013 was 162 at the end of the 23 November Parkrun 5k. It's easy to reach maximum heart-rate when unfit! Height 1868mm.
Apparent Temperature is used.