Ewen's Running Diary - 2015

This page is my running diary for 2015. 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 2015 - Race 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
29 Dec
8 6.33pm. Wagga - Henwood Park, west side of Lake Albert O/B. 44:15 (5:32/km) @ AHR 130 (80%), MHR 141. Hoka Clifton. Strong headwind out. Movement good but didn't feel fresh. RS 719. Dusty, 25°C; windy. [M]
Tue
30 Dec
6 6.51pm. Wagga - Henwood Park, west side of Lake Albert O/B. 32:52 (5:29/km) @ AHR 130 (80%), MHR 138. Hoka Clifton. After 24k on the mountain bike (some hard riding). Legs/energy not too bad. RS 712. Warm, 22°C; windy. [M]
Wed
31 Dec
8 6.26pm. Wagga - Henwood Park, Lake Albert anti-clockwise. 44:05 (5:31/km) @ AHR 127 (78%), MHR 136. Hoka Clifton. Legs not happy - had to work to hold form. 32k on the mountain bike incl Pomingalarna Park in the morning. RS 700. Warm, 25°C; calm. [M]
Thu
1 Jan
5 8.54am. Wagga - Plumpton Rd, boat club, stopping north of golf club (good net down course). Walk home. 27:52 (5:34/km) @ AHR 123 (76%), MHR 143. Hoka Clifton. Legs/energy better than last night. Just beat the heat. Last km 'hard' in 5:05. 33k MTB ride 5pm, Wiradjuri Track. RS 686. Warm, 21°C; calm. [M]
Fri
2 Jan
6

5
7.48am. Wagga - Boat Club out/back with a 10 min walk after 3k. 33:57 (5:40/km) @ AHR 123 (76%), MHR 143. Hoka Clifton. OK but not recovered from yesterday's ride. RS 696. Warm, 21°C; windy. [M]
5.31pm. Anti-clockwise Central Basin LBG from old Parly House. 27:45 (5:33/km) @ AHR 126 (78%), MHR 139. Hoka Clifton. A bit tired. Pushed to keep up with a young lady, earphones (running app?). RS 699. Hot, 28°C; windy. [M]
Sat
3 Jan
8 7.59am. Race: Tuggers Parkrun 5k. 36th in 23:23 (4:41/km) @ AHR 147 (91%), MHR 158. Hoka Clifton. First 500m steady, then ran hard - caught Jim after 2k and Gary B after 4k. Finish just behind Scott. Splits: 6s to start, 4:45, 4:34, 4:37, 4:41, 4:40. 1k warm-up, 2k warm-down with Brian. 39k ride, 6.45pm. RS 687. Warm, 23°C; calm. [B]
Sun
4 Jan
10.2 8.07am. War Memorial to Blundel's, met Ruth, O/B Museum very easy. 70:12 (6:53/km) @ AHR 104 (64%), MHR 130. Saucony T. Stops for water, plus chat to CJ, Dave, Maria on return. Also saw Roger, Lucia and Tori. RS 716. Warm, 23°C; calm to breezy. [E]
Week 01 56k - Good start to 2015. Good Parkrun. Weight 71.8kg.
Mon
5 Jan
9.6 5.03pm. Speedygeese early 4k with Geoff O/B Yacht Club in 23:36 (5:54/km) @ AHR 123 (76%), MHR 137. Saucony T. Group session, 3 x 900m, west side in cool rain - muddy! Felt OK both runs. Ride to/from work today - 15.8k total. RS 726. Warm, 26°C; wet. [M]
Tue
6 Jan
8 7.21pm. O/B bikepath Isabella Plains in 44:24 (5:33/km) @ AHR 126 (78%), MHR 136. Hoka Clifton. Movement and energy good. 22k bike to/from work. RS 699. Overcast, 25°C; humid. [M]
Wed
7 Jan
nil Running Rest Day. Cycle to/from work - 23k total, 21 kph. Solid at times coming home. Raleigh single speed.
Thu
8 Jan
9 7.04pm. Lake Tuggeranong. 9k anti-clockwise from Hyper-D carpark in 50:48 (5:39/km) @ AHR 128 (79%), MHR 135. Hoka Clifton. Movement OK, energy ordinary. 28k bike commute. RS 722. Hot, 26°C; humid. [M]
Fri
9 Jan
nil Rest Day. Ride to/from work - 20k, 21 kph. Flat tyre 2k from home. Walked home.
Sat
10 Jan
5.5 7.59am. Race: Bowral Parkrun 5k. 4th in 24:13 (4:51/km) @ AHR 143 (88%), MHR 154. Hoka Clifton. Splits: 4:40, 4:47, 4:49, 4:53, 5:04. Good race. Conservative on downhill start. Caught Jim just before 2k (he ran 26:06). Moved from 10th to 4th. Only caught 1st lady Lorraine Bradbury last 100m. Norma ran 35:20! 500m warm-up on grassy hill. RS 693. Overcast, 20°C; humid. [B]
Sun
11 Jan
10 2.00pm. Theo trail, Monaro Hwy, Melrose Pines, Rose Cottage track back in 62:58 (6:18/km), no HR data. Saucony T. Movement good and strong. Incl short hill sprints. 23k MTB later to Murrumbidgee. Mild, 19°C; overcast. [M]
Week 02 42k - Mileage a bit light but a good Parkrun. Weight 72.8kg.
Mon
12 Jan
9 5.04pm. Speedygeese early 4k with Geoff, Bron, Ruth, Cathy, O/B Kings Ave in 23:42 (5:56/km) @ AHR 116 (72%), MHR 138. Saucony T. Group diagonal grass relays. Felt OK. RS 687. Mild, 19°C; windy. [M]
Tue
13 Jan
7 7.30pm. O/B bikepath to Richardson in 41:06 (5:52/km) @ AHR 127 (78%), MHR 135. Saucony T. Movement good, energy not. 30k bike to/from work. RS 746. Light rain, 22°C; humid. [M]
Wed
14 Jan
nil Helping at ACT Athletics / Vets track meeting at the AIS. 25k bike commute.
Thu
15 Jan
8 7.15pm. Clockwise trails around Mt Tuggers in 49:37 (6:12/km) @ AHR 124 (77%), MHR 136. Hoka Clifton. A little tired. Movement good. Walk breaks on the steep uphills. 41k bike commute, some fast sections. RS 769. Fine, 20°C; windy. [M]
Fri
16 Jan
4 7.49pm. To Calwell Track and back in 28:12 (7:03/km) @ AHR 108 (67%), MHR 131. Nike Frees (black). First 'strides' session. Ran 7 x strides (walk recov) - 5 on track + 2 on way home. Rusty! 31k bike commute. RS 761. Mild, 18°C; breezy. [E]
Sat
17 Jan
9 8.01am. Race: Tuggers Parkrun 5k. 57th in 23:40 (4:44/km) @ AHR 146 (90%), MHR 159. Hoka Clifton. First km easy then sped up (catching Jim at 2k). Felt pretty good, although tired. Splits: 11sec to start, 4:46, 4:41, 4:42, 4:45, 4:35. 1k warm-up incl 4 x strides. 3k warm-down incl 6 x strides. RS 691. Mild, 16°C; breezy. [B]
Sun
18 Jan
3 6.17pm. Rode Grand Prix to Calwell Track. Warm-up jog 2 laps then 8 x strides (lane 6), bends walked for recovery. HR getting up to about 130. Legs not that smooth or speedy (yet!). 63k bike morning. Mild, 21°C; breezy. [E]
Week 03 40k - Good week. Encouraging Parkrun. Weight 72.3kg.
Mon
19 Jan
9 5.03pm. Speedygeese early 4k with Geoff, Bron, Ali, Ruth, Cathy, O/B Yacht Club in 23:40 (5:55/km) @ AHR 121 (75%), MHR 141. Saucony T. Group Reconcilation Place hill repeats (ran first half of these as strides x 7). Speed and movement better today. 16k bike commute. RS 715. Mild, 15°C; windy. [M]
Tue
20 Jan
nil 39k bike commute (lap of Mt Taylor on the way home), 20kph. Mild and windy (easterly headwind for much of it). Quite a lot of 'out-of-the-saddle' needed, so good for the legs.
Wed
21 Jan
9 6.50pm. Bikepath Isabella Plains, back via Richardson in 50:03 (5:34/km) @ AHR 127 (78%), MHR 136. Hoka Clifton. Movement good but legs tired. Very wet so decided not to do stides. 16k bike. RS 706. Damp, 20°C; humid. [M]
Thu
22 Jan
8 7.42pm. Clockwise trails Mt Tuggers in 52:48 (6:36/km) @ AHR 122 (75%), MHR 137. Hoka Clifton. 11 x strides (much better) with walk recoveries last 3k. 29k bike commute. RS 805. Warm, 26°C; sunny. [M]
Fri
23 Jan
nil Rest day. Tired. Bike commute 25k (17 in the afternoon heat) knocked me around. Dehydrated.
Sat
24 Jan
6 8.02am. Race: Tuggers Parkrun 5k. 64th in 23:55 (4:47/km) @ AHR 146 (90%), MHR 162. Hoka Clifton. First km steady. Felt strong last 3k. Tough weather conditions, calm and muggy. Splits: 9s to start, 4:57, 4:46, 4:43, 4:44, 4:36. Jog and 3 x strides warm-up. Jog and 6 x strides afterwards. 64k bike 4pm. RS 698. Warm, 24°C; humid. [B]
Sun
25 Jan
8 7.42pm. Campbell Park, Mt Ainslie saddle to Rollercoaster loop to CP in 58:30 (7:19/km) @ AHR 117 (72%), MHR 132. Hoka Yellow. Not a lot of energy. Sweating too much. Walked the many steep uphills. RS 856. Warm, 25°C; humid. [E]
Week 04 40k - Strides coming along well. Weight 71.4kg. 178km last 4 weeks.


DateKms Comments
Mon
26 Jan
9 4.58pm. Speedygeese early 4k solo Weston Pk bike path anti-clockwise in 25:42 (6:26/km) @ AHR 116 (72%), MHR 127. Saucony Virrata. Group warm-up WP and up to Forrestry Oval. 9 x strides 80m, HR up to 130. Felt OK. 39k bike LBG in the morning. RS 745. Mild, 14°C; windy. [M]
Tue
27 Jan
7 6.15pm. Race: YCRC Summer Series: Stromlo 5k - 26th in 24:41 (4:56/km) @ AHR 144 (89%), MHR 155. Hoka Clifton. New course hill quite a bit harder! Ran with Brian and Rob Ey - steady pace, negative split (12:38 first lap). Splits: 4:55, 4:52, 5:02, 4:33, 4:49 + 31sec. Warm-up incl 5 x strides. 1k warm-down with Brian and Rob. 22k bike. RS 711. Cool, 15°C; breezy. [H]
Wed
28 Jan
nil Rest Day. 23k bike - felt tired afterwards. Need to catch up on sleep!
Thu
29 Jan
5 6.05pm. Race: ACT Vets' 3000m. 5th in 13:35.44 (4:32/km) @ AHR 144 (89%), MHR 156. Hoka Clifton. Splits: 4:40, 4:31, 4:24. Surprisingly good! Jog and 4 x strides warm-up. Started slow, esp first lap. Felt OK so gradually caught Jim, then Julia with 600 to go. Finished strongly. 1500m Race Walk in 9:19.06. 15k bike commute. RS 652. Cool, 13°C; windy. [B]
Fri
30 Jan
5 7.36pm. Treadmill. 5k - after one lap warm-up, walked bends (4kph) and ran straights (14kph) as 23 x strides. 14kph (4:17/km) was scary enough. Felt fast. 9:11/km @ AHR 96 (59%), MHR 116. 27k bike commute. Mild, 18°C; calm. [E]
Sat
31 Jan
7 8.01am. Race: Tuggers Parkrun 5k. 142nd in 28:02 (5:36/km) @ AHR 129 (80%), MHR 137. Saucony T. Calves sore from last night. Easy first 500 then ran at MAF HR (had to slow last 2k). Splits: 20s to start, 5:42, 5:23, 5:20, 5:35, 5:42. 2k warm-down incl 5 x strides. 24k MTB ride PM. RS 723. Sunny, 12°C; calm. [M]
Sun
1 Feb
6 7.27pm. Treadmill. 6k. First 5k in 34:58 (7:00/km) @ AHR 109 (67%), MHR 121. Last 3k, 100m walk at 6kph, 400m run at 10kph. Finished with 4 x strides at 14kph. Very sweaty - fan on high. 22k MTB Stromlo after tennis. RS 762. Mild, 18°C; calm. [E]
Week 05 39k - Good week and 3000m. Weight 71.2kg.
Mon
2 Feb
9 5.03pm. Speedygeese early 4k with Geoff & Bron O/B Yacht Club in 25:03 (6:16/km) @ AHR 116 (72%), MHR 126. Hoka Clifton. Rose Gardens 200s easy incl 5 x strides. 16k bike commute. RS 726. Mild, 19°C; breezy. [M]
Tue
3 Feb
5 7.08pm. Molonglo River O/B from Boathouse beach in 28:08 (5:38/km), no HR data. Hoka Yellow. After timekeeping at the YCRC race, MAF effort run. 38k bike commute ealier. Warm, 23°C; calm. [M]
Wed
4 Feb
4.2 8.18pm. Treadmill. 3k in 19:40 (6:33/km) @ AHR 116 (72%), MHR 124. Saucony T. 5 x 100m strides at 14kph, walk 100m at 4kph (not as scary). Felt good. 37k bike commute. RS 760. Mild, 18°C; calm. [E]
Thu
5 Feb
10 6.45pm. Lake Tuggeranong from dog park clockwise + O/B Maccas. 55:15 (5:32/km) @ AHR 125 (77%), MHR 134. Hoka Clifton. Movement good. No strides today. 24k bike commute. RS 691. Warm, 20°C; breezy. [M]
Fri
6 Feb
4.3 7.06pm. Stromlo. 3k steady in 17:12 (5:44/km) @ AHR 121 (75%), MHR 137. Grey Frees. Finished with 4 x strides, which felt better than the run. After watching the XCC MTB races. 20k bike commute. RS 694. Warm, 22°C; breezy. [M]
Sat
7 Feb
8 8.06am. Race: Tuggers Parkrun 5k. 79th in 24:40 (4:56/km) @ AHR 139 (86%), MHR 155. Hoka Clifton. Ran as a progression run. Felt good last half. Splits: 12s to start, 5:21, 5:10, 4:51, 4:40, 4:26. 3k warm-down incl 5 x strides. 22k MTB ride PM. RS 686. Warm, 15°C; calm. [H]
Sun
8 Feb
nil Rest day. After taking photos at the Sprint Marathon Relay, 43k MTB ride including summit of Mt Stromlo.
Week 06 40k - Another good week and Parkrun. Weight 71.4kg.
Mon
9 Feb
10 5.03pm. Speedygeese early 4k with Geoff, Ruth, Miranda & Margaret (UK) O/B Kings Ave in 27:15 (6:49/km) @ AHR 107 (66%), MHR 122. Hoka Clifton. Rose Gardens 3-person relay with downhill on grass as strides. 16k bike commute. RS 729. Warm, 20°C; breezy. [M]
Tue
10 Feb
7 6.15pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 39th in 23:29 (4:42/km) @ AHR 143 (88%), MHR 155. Hoka Clifton. Felt good. Steady start, first lap with Trev J then catching other runners. Splits: 4:48, 4:45, 4:47, 4:49, 4:18 (short). 1k warm-up incl 1 x stride (good). 1k warm-down. 23k bike commute. RS 672. Warm, 26°C; humid. [B]
Wed
11 Feb
4 8.10pm. Treadmill. 4k in 31:45 (7:56/km) @ AHR 104 (64%), MHR 144. Saucony T. Warm up incl 2 x 200m at 12kph. 10 x 100m strides at 14kph, bends walk recovery 4 to 5 kph. 39k bike commute. RS 826. Mild, 18°C; calm. [E]
Thu
12 Feb
5 6.01pm. Race: ACT Vets' 3000m. 14th in 14:21.83 (4:47/km) @ AHR 141 (87%), MHR 155. Hoka Clifton. Splits: 4:49, 4:48, 4:44. Planned tempo effort prior to the 4 x 800m race-walk relay. Felt OK. 1k warm-up incl 5 x strides. 22k bike commute. RS 674. Warm, 20°C; breezy. [B]
Fri
13 Feb
6 7.50pm. Treadmill. 5k in 34:59 (7:00/km) @ AHR 107 (66%), MHR 143. Saucony T. Followed by 1k incl 5 x strides at 14kph, walk bends at 4.5kph. Very sweaty. 38k bike commute. RS 749. Warm, 20°C; calm. [E]
Sat
14 Feb
nil Running Rest Day. 71k bikes, 52 PM out to Stromlo and back. Felt OK/good.
Sun
15 Feb
8 12.21pm. Home to Richardson via Johnson Drive. 47:42 (5:58/km) @ AHR 118 (73%), MHR 127. Hoka Bondi Red. First 7k cloudy. Felt OK except a niggly left quad. 26k late PM bike. RS 704. Warm, 25°C; humid. [E]
Week 07 40k - Good XC race. Feeling fit. Weight 71.7kg.
Mon
16 Feb
6 5.35pm. Speedygeese - arrived in time for the early warm-up but chatted instead. Usual warm-up then 20 x 80m grass hills (gradual), west side. Walk down recoveries. Felt good on these (uphill strides). Ran quickly, MHR 137. Wasn't going lactic but would have if I'd run the full 100m hill. 16k bike commute. Hot, 29°C; stormy. [M]
Tue
17 Feb
4 8.20pm. NordicTrack treadmill. 3k in 16:40 (5:33/km) @ AHR 122 (75%), MHR 132. Saucony T. Progression run - 5:54, 5:32, 5:14 (from 10kph to 11.8kph). 5 x strides (walk bends) at 14kph. 40k bike commute. RS 678. Warm, 20°C; calm. [E]
Wed
18 Feb
nil Running rest day. 55k bike commute including home via LBG. Felt good. Warm, 25°C; breezy. [M]
Thu
19 Feb
8 6.05pm. Race: ACT Vets' 3000m (Pennington H'cap). 11th in 13:24.0 (4:28/km) @ AHR 152 (94%), MHR 161. Hoka Clifton. 5 x strides warm-up. Splits: 4:28, 4:27, 4:29. Start with Roger, he got away 1st k, caught up to within 5m, 200 to go. 3k Race Walk in 20:04. 25k bike commute. RS 679. Hot, 27°C; calm. [B]
Fri
20 Feb
nil Running rest day. 35k bike commute including a new good hill at Chifley. Hot, 28°C; breezy. [M]
Sat
21 Feb
8 8.04am. Race: Tuggers Parkrun 5k. 65th in 24:05 (4:49/km) @ AHR 142 (88%), MHR 156. Hoka Clifton. Ran as a hard progression run. Splits: 19s to start, 5:02, 4:48, 4:45, 4:35, 4:36. 3k warm-down; no strides as left quad niggly. 22k ride to and from. RS 684. Warm, 19°C; breezy. [B]
Sun
22 Feb
6 7.05am. Curtin 6k with Ruth before helping at the Vets' Handicap (6:48/km), no HR data. Saucony T. 68k ride on the Trek to LBG in the afternoon. Quite tired afterwards.
Week 08 32k - Good 3000 & long ride. Weight 70.8kg. 151km last 4 weeks.


DateKms Comments
Mon
23 Feb
10 4.30pm. Speedygeese early 6k warm-up, Kings Ave then Parly House. Group warm-up, 3 x 400m hill circuits (easy) west side. Saucony T. Legs VERY tired. Not much energy either. RS 811. Hot, 30°C; calm. [E]
Tue
24 Feb
7 6.17pm. Race: YCRC Summer Series: Weston Park 5k. 20th in 23:22 (4:40/km) @ AHR 143 (88%), MHR 159. Hoka Clifton. First k with Brian, then moved ahead - a fair bit of the race chasing Stephanie. Splits: 4:39, 4:40, 4:31, 4:30, 4:37 + 25s. 2k warm-up with Brian. RS 668. Overcast, 18°C; humid. [B]
Wed
25 Feb
nil Running rest day. 58k bike including Runners Shop visit for new Hoka One One Cliftons.
Thu
26 Feb
10 7.02pm. Lake Tuggeranong. 10k anti-clockwise incl O/B past Kambah High in 56:02 (5:36/km) @ AHR 122 (75%), MHR 130. Hoka Clifton. After easy start, felt good. Very low HR for the pace - getting fit. 28k bike commute. RS 684. Humid, 21°C; breezy. [M]
Fri
27 Feb
4.3 8.16pm. NordicTrack treadmill. 3k in 20:03 (6:41/km) @ AHR 107 (66%), MHR 132. Saucony T. Easy, mainly at 9.1 kph. 5 x strides (walk bends) at 14kph. Strides felt much better (and safer). 40k bike commute. RS 715. Warm, 20°C; calm. [E]
Sat
28 Feb
8 8.08am. Race: Tuggers Parkrun 5k (2nd birthday). 52nd in 22:53 (4:35/km) @ AHR 147 (91%), MHR 160. Hoka Clifton. PB attempt - ran harder from start (still moving through field), slowed a bit last km. Splits: 5 sec to start, 4:39, 4:31, 4:30, 4:34, 4:34. Warm-up 1k incl 3 x strides, 2k warm-down with Brian. RS 673. Humid, 18°C; calm. [B]
Sun
1 Mar
nil Helping at the Women and Girls' Fun Run. 66k MTB ride including Mt Stromlo trails.
Week 09 39k - Good Parkun. Getting fit. Weight 71.7kg.
Mon
2 Mar
10.2 5.03pm. Speedygeese early 3k with Geoff and Miranda. Brooks Racer ST. Group 270m relays east side with Ruth & Dianna, quick on downs (7 repeats). 67:06 (6:43/km) @ AHR 107 (66%), MHR 141. RS 718. Warm, 23°C; breezy. [E]
Tue
3 Mar
7 6.15pm. Race: YCRC Summer Series: Museum 5k. 25th in 23:39 (4:44/km) @ AHR 145 (90%), MHR 156. Hoka Clifton. Hard run - not much in reserve. Course maybe a little long. 2 x strides warm-up, 2k warm-down with Brian. Splits: 4:35, 4:34, 4:44, 4:42, 4:34 + 31s. RS 686. Warm, 27°C; calm. [B]
Wed
4 Mar
nil Running rest day. 61k MTB commute including Centenary Trail past Isaacs.
Thu
5 Mar
4.8 8.16pm. NordicTrack treadmill. 3k in 18:45 (6:15/km) @ AHR 113 (70%), MHR 124. Saucony T. Easy progression - 6:44, 6:19, 5:44. 7 x strides (walk bends) at 14kph. Strides good. 22k bike commute. RS 706. Warm, 20°C; calm. [E]
Fri
6 Mar
nil Rest Day. 20k bike commute.
Sat
7 Mar
nil Capital Punishment 50k MTB race: 231st (395 finishers), 2:53:42. 34th 50-59. Great day - happy with my ride - no crashes, only a couple of close calls. Good fun!
Sun
8 Mar
nil Recovery day. Easy 45k ride around LBG, some with Carolyne Kramer who I bumped into near Regatta Point. Legs/energy OK.
Week 10 22k - Light running week due to the MTB race. Weight 72.3kg.
Mon
9 Mar
10 8.06am. Race: Sri Chinmoy 10k. 67th in 51:55 (5:12/km) @ AHR 135 (83%), MHR 145. Hoka Clifton. Tempo effort - felt good, esp last 4k. Garmin died so AHR is an estimate from first 6k. Easy bike 44k afterwards. RS 702. Mild, 11°C; breezy. [H]
Tue
10 Mar
5 6.16pm. Race: YCRC Summer Series: Black Mt Peninsula 5k. 22nd in 24:51 (4:58/km) @ AHR 141 (87%), MHR 151. Hoka Clifton. Steady, hard tempo. Headwind from the north. Tired. Splits: 5:01, 4:53, 5:03, 4:55, 4:59. 16k bike commute. RS 700. Warm, 24°C; windy. [H]
Wed
11 Mar
nil Running rest day. 64k bike from work, anti-clockwise West Basin LBG. Windy. 20kph. Tired afterwards!
Thu
12 Mar
4.2 8.01pm. NordicTrack treadmill. 3k in 17:46 (5:55/km) @ AHR 117 (72%), MHR 132. Saucony T. Progression - 6:42, 5:44, 5:20. 5 x strides (walk bends) at 14kph. Strides good. 28k bike commute. RS 693. Warm, 20°C; calm. [E]
Fri
13 Mar
nil Running rest day. 20k bike commute easy. Shins niggly.
Sat
14 Mar
7.8 8.04am. Race: Tuggers Parkrun 5k. 46th in 22:38 (4:32/km) @ AHR 145 (90%), MHR 157. Hoka Clifton. PB attempt - even pacing - good race with Adam R, also Sophie and a few others. Splits: 2 secs to start, 4:35, 4:33, 4:32, 4:33, 4:34. Warm-up 800m incl 3 x strides, 2k warm-down very easy (left quad niggly). 10k Cyclo-cross race, Duffy, 5pm (good fun!), placed 6th from 14 riders. RS 656. Cool, 10°C; calm. [B]
Sun
15 Mar
10.2 7.23am. From Regatta Point - easy 'long' run with Ruth while watching the TACT Olympic Dist Triathlon (Dave, Emily and CJ racing). Legs not that energetic. 1:16:03 (7:23/km) @ AHR 102 (63%), MHR 124. 38k MTB after, around Lake Ginninderra. Mild, 14°C; windy. [E]
Week 11 37k - Parkrun PB equals a good week! And cyclo-cross! Weight 71.8kg.
Mon
16 Mar
6 5.37pm. Speedygeese - Diagonal flagpole relays south of Old Parly House (in a team with Miranda and Chris). Dinner Yacht Club afterwards. Legs a little tired (65k bike to LBG prior). Warm, 22°C; calm. [M]
Tue
17 Mar
6 6.15pm. Race: YCRC Summer Series: Stromlo 5k - 43rd in 24:46 (4:57/km) @ AHR 140 (86%), MHR 146. Saucony Kinvara. Old (shorter) course. Ran at tempo effort. Splits: 5:03, 5:09, 4:58, 4:40 (to catch Jim), 4:57. Warm-up 1k incl 3 x strides. 14k bike just before and 4k after. RS 693. Mild, 20°C; breezy. [H]
Wed
18 Mar
6 12.30pm. BBQ Stakes 6k in 37:27 (6:15/km) @ AHR 118 (73%), MHR 135. Saucony T. Rode bike to the start and home after (38k). Arrived late, finished last. Quite tired. RS 737. Warm, 24°C; breezy. [E]
Thu
19 Mar
6 7.52pm. Race: ACT Vets' 5000m Championships. 20th in 23:57.17 (4:47/km) @ AHR 141 (87%), MHR 147. Hoka Clifton. Splits: 4:32, 4:46, 4:49 (14:07), 4:55, 4:56. Felt bad early - wanted to stop at 1k. Tired. Not much fun at all. 27k bike earlier with 3 punctures. RS 675. Warm, 25°C; calm. [B]
Fri
20 Mar
nil Running rest day. Easy 25k ride late afternoon. Cool and windy.
Sat
21 Mar
8.4 7.57am. Race: Tuggers Parkrun 5k. 76th in 26:18 (5:16/km) @ AHR 130 (80%), MHR 140. Hoka Clifton. MAF heart-rate run. Splits: 15s to start, 5:32, 5:15, 5:06, 5:04, 5:06. 400m warm-up jog. 3k warm-down (2 with Brian). 50k bike. RS 684. Cool, 10°C; breezy. [M]
Sun
22 Mar
10.6 2.39pm. Via Calwell Track to Melrose Pines, back beside railway in 67:28 (6:22/km) @ AHR 118 (73%), MHR 132. Hoka Yellow. Easy - noticed heavier shoes. 32k bike late afternoon. RS 751. Warm, 19°C; calm. [E].
Week 12 43k - OK week, but tired. Weight 71.2kg. 141km last 4 weeks.


DateKms Comments
Mon
23 Mar
8 5.44pm. Speedygeese 8k total (incl walks etc) in 65:03 (8:08/km) @ AHR 109 (67%), MHR 129. Saucony Kinvara. Lower grass intervals easy. Legs a bit ordinary. 65k easy bike earlier. RS 886. Warm, 25°C; breezy. [M]
Tue
24 Mar
9.4 6.09pm. Around Isabella Plains finishing before the steep path at Calwell Hill in 53:12 (5:40/km) @ AHR 122 (75%), MHR 132. Hoka Clifton. Legs a bit unresponsive and wooden. RS 690. Mild, 15°C; breezy. [E]
Wed
25 Mar
8 6.57pm. O/B bikepath Isabella Plains in 45:36 (5:42/km) @ AHR 123 (76%), MHR 133. Hoka Clifton. Energy and legs better than yesterday. 50k bike incl Mt Stromlo earlier. RS 701. Mild, 17°C; calm. [M]
Thu
26 Mar
nil Running rest day. Tired. 25k easy bike.
Fri
27 Mar
8.5 6.58pm. NordicTrack treadmill. 8.5k in 57:40 (6:47/km) @ AHR 114 (70%), MHR 130. Saucony T. Alternating fast and slower ks with 4 x strides at 12kph in last k. Splits: 6:28, 7:54, 5:47, 7:51, 5:36, 7:54, 5:28, 6:56 + 3:47. 40k MTB ride earlier. RS 773. Warm, 20°C; calm. [E]
Sat
28 Mar
8.2 8.01am. Race: Tuggers Parkrun 5k. 75th in 24:40 (4:56/km) @ AHR 137 (85%), MHR 148. Hoka Clifton. Tempo effort. Splits: 10s to start, 5:03, 4:53, 4:47, 4:48, 4:39. 1.2k warm-up jog. 2k warm-down with Brian. RS 676. Cold! 2°C; calm. [H]
Sun
29 Mar
nil Running rest day. 43k MTB ride to Weston for tennis with Andy (3k, lost 6-2).
Week 13 42k - OK week. Maybe a little tired from the cycling. Weight 71.3kg.
Mon
30 Mar
12 4.55pm. Speedygeese 5k solo warm-up to Telopea Park, 30:45 (6:09/km) @ AHR 118 (67%), MHR 133. Saucony Kinvara. Lower grass flagpole relays with Cookie & Azrianne - 10 x strides + 7 x 200s steady (max HR 138). 16k bike. RS 726. Mild, 18°C; calm. [M]
Tue
31 Mar
nil Running rest day. 65k MTB commute, incl Mt Taylor and Cooleman Ridge. 3 hours 56 mins total. 7.7k in the morning.
Wed
1 Apr
10 6.12pm. Clockwise trails Mt Tuggers in 57:58 (5:48/km) @ AHR 122 (75%), MHR 134. Hoka Clifton (no insoles). Legs felt quite good today - very comfortable effort. 22k bike commute. RS 707. Mild, 21°C; calm. [M]
Thu
2 Apr
7 6.45pm. O/B bikepath to Richardson in 37:48 (5:24/km) @ AHR 125 (77%), MHR 136. Hoka Clifton. MAF HR run - legs and energy OK. Good RS number. Very fit! 30k bike commute. RS 675. Mild, 20°C; calm. [M]
Fri
3 Apr
5 6.30pm. Wagga - To west side of Lake Albert O/B. 27:40 (5:32/km) @ AHR 121 (75%), MHR 134. Hoka Clifton. Tired. Movement OK after warming up the first 500m. No ride today. RS 670. Warm, 25°C; calm. [E]
Sat
4 Apr
10 5.41pm. Wagga - Lake Albert anti-clockwise then short O/B Plumpton Rd. 56:31 (5:39/km) @ AHR 121 (75%), MHR 129. Hoka Clifton. Movement good - legs a little tired. 40k MTB ride in the morning. RS 684. Light rain, 18°C; calm. [M]
Sun
5 Apr
nil Running day off. 33k bike in the morning, 3.5k river walk after lunch then a 5pm movie (Fast & Furious 7).
Week 14 44k - Good week. Very fit. Weight 71.3kg.
Mon
6 Apr
11 4.34pm. Speedygeese. 8k with Geoff to YMCA Yacht Club. 44:54 (5:37/km) @ AHR 121 (75%), MHR 134. Hoka Clifton. Calves tight (from the bike?). Group footpath 200s, stopping early. 21k morning bike, Wagga. RS 679. Calm, 17°C; stormy. [M]
Tue
7 Apr
4.5 7.35pm. NordicTrack treadmill. 3k in 16:44 (5:35/km) @ AHR 120 (74%), MHR 129. Red Frees. Progression - 5:57, 5:27, 5:20. 6 x strides (walk bends) at 14kph. Strides good. 16k bike commute. RS 669. Warm, 20°C; calm. [E]
Wed
8 Apr
3.8 7.51pm. NordicTrack treadmill. 3k in 15:47 (5:16/km) @ AHR 123 (76%), MHR 133. Red Frees. 5:35, 5:16, 5:01. Felt OK, although faster speeds still scary. 400m warm-up/down. 42k bike commute. RS 647. Warm, 20°C; calm. [M]
Thu
9 Apr
3.7 8.29pm. NordicTrack treadmill. 2k in 10:31 (5:16/km) @ AHR 119 (73%), MHR 131. Red Frees. Splits: 5:32, 4:59. Strides x 4 at 14kph. Felt OK. 12kph not quite as scary. 36k bike commute. RS 626. Warm, 20°C; calm. [E]
Fri
10 Apr
nil Running rest day. 24k bike commute - legs and energy pretty good. Easy.
Sat
11 Apr
8 8.04am. Race: Tuggers Parkrun 5k. 30th in 22:31 (4:30/km) @ AHR 145 (90%), MHR 158. Hoka Clifton. PB attempt - Passed Jim about 500m, then overtaken by Jen & Isaac - chased them the rest of the way. Felt good - getting there! Splits: 1 sec to start, 4:26, 4:29, 4:31, 4:35, 4:29. Warm-up 1k incl 4 x strides, 2k warm-down. RS 654. Cool, sunny, 10°C; calm. [B]
Sun
12 Apr
11 8.30am. From Yarralumla, Weston Park, back on marathon course towards Scrivener. Return with Geoff. Easy stop/start running watching the marathon and taking some video. Mild, sunny, 13°C; calm. [E]
Week 15 42k - Happy with the Parkrun. Can run faster. Weight 71.8kg.
Mon
13 Apr
11 4.33pm. Speedygeese. 8k with Geoff, Cathy & Daniel via Hyatt to lake, Stirling Hills. 47:45 (5:58/km) @ AHR 119 (73%), MHR 133. Hoka Clifton. Energy & legs OK. Little bit of session easy. 16k bike. RS 710. Calm, 17°C; mild. [E]
Tue
14 Apr
nil Running rest day. 39k bike commute including some cyclo-cross training.
Wed
15 Apr
3 6.55pm. NordicTrack treadmill. 3k in 17:03 (5:41/km), no HR data (strap or battery faulty). Red Frees. Progression run - 6:52, 5:11, 5:00. Last lap at 12.2 kph. More comfortable at that speed, but still scary. 22k bike commute. Warm, 20°C; calm. [M]
Thu
16 Apr
4.2 8.45pm. NordicTrack treadmill. 3k in 16:06 (5:22/km), no HR data (strap faulty). Red Frees. Progression run - 5:40, 5:19, 5:07. 4 x strides at 14kph, last one 200m. 59k bike commute. Warm, 20°C; calm. [M]
Fri
17 Apr
nil Running rest day. 16k bike commute in light rain.
Sat
18 Apr
7

7.8
8.01am. Race: Tuggers Parkrun 5k. 30th in 22:45 (4:33/km) @ AHR 148 (91%), MHR 156. Hoka Clifton. Tried, but not quite as motivated as last week. Slowly lost ground to Julia and Geoff. Splits: 2 sec to start, 4:28, 4:31, 4:32, 4:35, 4:38. Warm-up 2k incl 4 x strides. RS 673. Humid, 17°C; slight northerly. [B]
12.45pm. Race: YCRC Stromlo Trail races x 2. 41:54 total (5:22/km) @ AHR 132 (81%), MHR 148. Saucony T. Steady first race, fast finish second. RS 709. Warm, 21°C; cloudy. [H]
Sun
19 Apr
nil Cyclocross 9am Narrabundah. Great fun again! 16 riders in C-Grade. 9th. Very happy to make the race as I was sick last night (and sick again Sunday night!) Held back quite a bit (last off the start). 6k, 12.6 kph, AHR 141, MHR 151 (high HRs for my cycling). Tough course - short steep hills, off-camber sections, some running. Sunny, 13°C; breezy (finished before a freezing cold change).
Week 16 33k - OK Parkrun, fun cyclocross race! Weight 71.1kg. 161km last 4 weeks.


DateKms Comments
Mon
20 Apr
nil Sick (tummy bug).
Tue
21 Apr
nil Sick, but feeling better.
Wed
22 Apr
3.2 8.48pm. NordicTrack treadmill. 3k in 16:11 (5:24/km) @ AHR 124 (77%), MHR 142. Red Frees. Progression - 5:48, 5:18, 5:05. Last lap 12.4 kph. Felt OK and not so scared. 200m warm-down. 23k bike commute. RS 669. Warm, 20°C; calm. [M]
Thu
23 Apr
4.7 8.27pm. NordicTrack treadmill. 3k in 16:18 (5:26/km) @ AHR 124 (77%), MHR 134. Red Frees. Progression - 5:45, 5:19, 5:14. 200m warm-up. 4 x stides at 14kph, 1 x 200m at 13kph. 39k bike commute. RS 674. Warm, 20°C; calm. [M]
Fri
24 Apr
nil Running rest day. 30k bike commute, then later, Mal and Joy's for dinner and Dawn Service sleep-over.
Sat
25 Apr
5.2 6.32pm. NordicTrack treadmill. 3k in 17:59 (6:00/km) @ AHR 110 (68%), MHR 123. Red Frees. Progression - 6:36, 5:52, 5:31. Then 200 jog, followed by 5 x 200m at 13kph with 200 walk recoveries. RS 660. Warm, 20°C; calm. [M]
Sun
26 Apr
10.1 11.30am. Race: AthsACT Winter Series - Stromlo. 9th (handicap starts) in 23:43 (4:45/km) @ AHR 140 (86%), MHR 151. Saucony T. Hard tempo effort. Felt OK/good. 45k bike later. RS 664. Mild, 13°C; sunny. [B]
Week 17 23k - Bad start to the week, good finish. Weight 71.9kg.
Mon
27 Apr
nil Running rest day. Tired. 25k bike commute.
Tue
28 Apr
3.5 8.22pm. NordicTrack treadmill. 3.5k in 20:25 (5:50/km) @ AHR 119 (73%), MHR 133. Red Frees. 3 x 500m with 500m jogs. 3:18, 2:28, 3:15, 2:26, 3:14, 2:28, 3:16. At last it doesn't feel like I'm going to have a massive accident at 12kph. 60k bike commute via LBG. RS 694. Warm, 20°C; calm. [M]
Wed
29 Apr
nil Running rest day. 52k bike commute.
Thu
30 Apr
5 7.43pm. NordicTrack treadmill. 5k in 28:52 (5:46/km) @ AHR 116 (72%), MHR 132. Red Frees. Easy 200m (8.5kph) at the start of each k. Splits: 6:31, 5:36, 5:40, 5:36, 5:28. 25k bike commute. RS 670. Warm, 20°C; calm. [M]
Fri
1 May
nil Running rest day. 35k bike commute including CT trail from Kambah Pool south.
Sat
2 May
8 8.01am. Race: Tuggers Parkrun 5k. 30th in 22:41 (4:32/km) @ AHR 146 (90%), MHR 157. Hoka Clifton. Slightly slower start worked well. Couldn't catch Isaac and Jen. Splits: 2 sec to start, 4:33, 4:30, 4:34, 4:32, 4:30. Warm-up 1k incl 4 x strides, 2k warm-down with Jen. RS 662. Cool, 12°C; damp. [B]
Sun
3 May
12.6 10.00am. Race: Nail Can Hill Run. Albury. 11.3k. 202nd in 59:15 (5:15/km) @ AHR 142 (88%), MHR 151. 22nd 50-59. Hoka Clifton. Happy to get close to age-busting. Paced it well. A little on the warm side. Garmin splits: 4:55, 5:09, 7:36, 7:03, 5:21, 4:39, 4:35, 5:15, 4:30, 5:24, 4:25 + 0:26. Slow 1.3k warm-up. RS 745. Warm, sunny, 15°C; calm. [B]
Week 18 29k - OK week, Parkrun and Nail Can. Weight 71.8kg.
Mon
4 May
8.5 5.03pm. Speedygeese early 3k solo warm-up then hill sprint session which I walked. Legs so sore! 75:54 (8:56/km) @ AHR 95 (59%), MHR 124. Hoka Clifton. RS 848. Mild, 17°C; calm. [M]
Tue
5 May
nil Legs too sore to run. 52k easy bike.
Wed
6 May
nil Legs much better but very tired. 42k bike commute.
Thu
7 May
nil Running rest day. 31k bike commute.
Fri
8 May
5.5 7.12pm. NordicTrack treadmill. 5k in 28:56 (5:47/km) @ AHR 120 (74%), MHR 132. Red Frees. 'Aussie Quarters' session (easy). 8 x 400m with a 200m fast jog before each 400 - 200s at 8kph, 400s at 12kph. Could probably try 9kph and 12.2kph. 25k bike commute. RS 694. Warm, 20°C; calm. [M]
Sat
9 May
5.4

7.58am. Race: Tuggers Parkrun 5k. 47th in 24:06 (4:49/km) @ AHR 141 (87%), MHR 150. Hoka Clifton. Decided to run at tempo pace. Even - slightly catching Isaac, Jen and Adam (long run). Splits: 4secs to start, 4:54, 4:48, 4:47, 4:48, 4:45. Warm-up short jog + 2 x strides. RS 680. Cool, 8°C; breezy. [H]
12.45pm. Race: YCRC Winter Series: North Lyneham 2k - 1st in 9:48 (4:54/km) @ AHR 140 (86%), MHR 152. Hoka Clifton. Arrived late. Slow start behind Jim, then ran hard when I realised a win was possible. Splits: 5:11, 4:24 + 13s. 5k bike. RS 686. Cool, 15°C; overcast. [B]
Sun
10 May
7 9.33am. Race: Mother's Day Classic 5k - 61st in 23:37 (4:43/km) @ AHR 139 (89%), MHR 150. Big westerly. Thought I started fast, but behind so many! Tough 2k to 4k. Splits: 4:33, 4:49, 4:41, 4:55, 4:29 + 10sec. 2k warm-up. RS 657. Cool, 15°C; very windy! [B]
Week 19 26k - Recovery week. Good Nth Lyneham. Weight 71.3kg.
Mon
11 May
nil Running rest day. 35k bike commute (fast at times). Tired afterwards.
Tue
12 May
4 8.22pm. NordicTrack treadmill. 4k in 24:22 (6:06/km) @ AHR 115 (71%), MHR 134. Red Frees. 3 x 1k, 200m walk recoveries. 5:02, 4:57, 4:52 + 175m at 14kph. Speed not feeling as fast, or dangerous. 21k bike commute. RS 700. Warm, 20°C; calm. [H]
Wed
13 May
3.2 9.50pm. NordicTrack treadmill. 3k in 16:22 (5:27/km) @ AHR 112 (69%), MHR 124. Red Frees. Progression - 5:56, 5:18, 5:08. After a 2 hour sleep! Felt OK. 200m warm-down. 27k bike commute. RS 611. Warm, 20°C; calm. [M]
Thu
14 May
2.5 8.54pm. NordicTrack treadmill. Interval session - 6 x 300m, 100 walk recoveries (started with 100m walk). 1:28, 1:25, 1:22, 1:22, 1:22, 1:23. The 1:22s were 13kph. Felt OK, not scared at this speed. MaxHR 129. 52k bike commute. Warm, 20°C; calm. [M]
Fri
15 May
nil Running rest day. Quite tired from recent long work days. 21k bike commute including Pine Island - Point Hutt single track.
Sat
16 May
8 8.05am. Race: Tuggers Parkrun 5k. 44th in 22:46 (4:33/km) @ AHR 142 (88%), MHR 152. Hoka Clifton. Tried to (but couldn't) start fast. A bit cold. Insufficient warm-up. Felt OK, but not brilliant. Splits: 1 sec to start, 4:34, 4:34, 4:31, 4:36, 4:30. Warm-up 500m including 3 x strides. 2.5k warm-down. RS 647. Calm, 3°C; sunny. [B]
Sun
17 May
9 3.06pm. Race: Aths ACT Winter Series #2 Fadden Pines: 9th in 29:37 (4:56/km) @ AHR 134 (83%), MHR 141. Saucony Kinvara. Started 10s behind Adam and lost ground. Breathing/HR comfortable but legs tired. 3k warm-up. RS 661. Sunny, 17°C; calm. [H]
Week 20 26k - Good Parkun. Weight 71.8kg. 104km last 4 weeks.


DateKms Comments
Mon
18 May
8 5.38pm. Speedygeese, 8k total in 67:42 (8:28/km) @ AHR 103 (64%), MHR 133. Hoka Clifton. Fell on concrete during warm-up - sore left hip. Footpath 'brick' session easy with Jen (about 5:30 k pace). Cool, 11°C; calm. [E]
Tue
19 May
nil Sore left hip and knee (from last night's fall).
Wed
20 May
nil Sore left hip.
Thu
21 May
3.2 9.03pm. NordicTrack treadmill. 3k in 16:57 (5:39/km) @ AHR 114 (70%), MHR 126. Red Frees 3.0. Progression run - 5:54, 5:40, 5:23 (from 10kph to 11.5kph). Leg OK. 200m warm-down. 35k bike commute. RS 644. Warm, 20°C; calm. [E]
Fri
22 May
nil Running rest day. 42k bike commute with some fast sections.
Sat
23 May
6.4 3.01pm. Race: YCRC HM Eve 5k. 29th in 22:55 (4:35/km) @ AHR 141 (87%), MHR 153. Hoka Clifton. Happy with that. With Brian early, chasing Jim (4:18 at 1k). Caught a couple of kids but Brian got away, finishing 8s ahead. Hip OK. Splits: 4:32, 4:34, 4:49, 4:34, 4:24. 400m warm-up incl strides, 1k warm-down with Brian. RS 646. Sunny, 15°C; calm. [B]
Sun
24 May
2.5 3.32pm. Race: Fadden Pines Cross Country - 2,500m race in 11:43 (4:41/km) @ AHR 141 (87%), MHR 151. Lap splits: 5:56/5:47. Hoka Clifton. Last off the start (no warm-up). Chased down Jim and 4 kids. Legs/niggles OK. 23k AM bike. RS 661. Mild, 16°C; sunny. [B]
Week 21 20k - Bad start of week, good finish. Weight 72.2kg.
Mon
25 May
10 4.30pm. Speedygeese. 8k with Geoff to Kingston in 46:58 (5:52/km) @ AHR 118 (73%), MHR 131. Hoka Clifton. Group warm-up 2k. Legs/energy OK. Some quicker ks in the middle. RS 693. Cool, 11°C; calm. [E]
Tue
26 May
nil Running rest day. 40k bike commute.
Wed
27 May
5.2 8.20pm. Treadmill. 5k in 27:42 (5:32/km) @ AHR 113 (70%), MHR 124. Free 3.0s. Treadmill on 1% decline. Alternated 200s at 9.8 kph and 12.2 kph. Splits: 5:48, 5:36, 5:21, 5:36, 5:22, 1:23 (200 warm-down). A testing session neuro-muscularly. 20k bike commute. RS 626. Warm, 20°C; calm. [E]
Thu
28 May
4 8.02pm. NordicTrack treadmill. 4k in 25:04 (6:16/km) @ AHR 115 (71%), MHR 133. Red Free 3.0s. 3 x 1k, 200m walk recoveries. 4:59, 4:55, 4:53. 100m at 14kph. Cardiovascularly easy but testing mechanically. Felt stride length was longer tonight. 32k bike commute. RS 700. Warm, 20°C; calm. [H]
Fri
29 May
nil Running rest day. 45k bike.
Sat
30 May
7.6 8.05am. Race: Tuggers Parkrun 5k. 41st in 22:51 (4:34/km) @ AHR 141 (88%), MHR 152. Hoka Clifton. Way too cold! Happy with the time - started slowly. Racing Gordon, Andrew & Amy Bulters last half. Splits: 4 sec to start, 4:41, 4:32, 4:31, 4:33, 4:30. Warm-up 600m incl 2 x strides. 2k warm-down with Leonie & Jen. RS 644. Freezing, -4°C; calm. [B]
Sun
31 May
5.2 3.16pm. Race: Fadden Pines Cross Country - 2,500m race in 12:05 (4:50/km) @ AHR 135 (83%), MHR 144. Hoka Clifton. Lap splits: 6:06/5:59. Tempo effort. Tired body and legs. 2k earlier treadmill warm-up incl 4 x 200m at 12kph. 700m warm-down jog. RS 653. Cool, 10°C; windy. [H]
Week 22 32k - Better week. OK Parkrun. Weight 72.8kg.
Mon
1 Jun
nil Long work day. Tired.
Tue
2 Jun
5 8.36pm. NordicTrack treadmill. Interval session - 12 x 200m, 100m jog (8kph) & 100m walk recoveries. Started at 12kph and worked up to 13.5kph (which felt fast). Max HRs 120 to 131, recovery HRs 78 to 89. 39k bike commute. Warm, 20°C; calm. [H]
Wed
3 Jun
3.2 8.30pm. NordicTrack treadmill. 3k in 16:42 (5:34/km) @ AHR 116 (72%), MHR 128. Red Frees. Progression - 5:53, 5:34, 5:15. 200m walk warm-down. 60k bike commute. RS 646. Warm, 20°C; calm. [M]
Thu
4 Jun
nil Running rest day (busy at work). 30k bike commute.
Fri
5 Jun
nil Running rest day. 41k bike commute.
Sat
6 Jun
9 1.03pm. Race: YCRC Winter Series: Stromlo 6k - 27th in 28:40 (4:47/km) @ AHR 143 (88%), MHR 153. Hoka Clifton. Good result - racing a couple of ladies/girls and Geoff early. 3 laps of 2k. A bit soft in the last lap as Geoff was well ahead. Splits: 4:27, 4:40, 4:30, 4:47, 4:43, 4:57 + 38s. Course a fraction long as grass saving ropes were out. 1k jog warm-up incl 3 x strides. 2k warm-down with Geoff. RS 683. Cool, breezy, 9°C; sunny. [B]
Sun
7 Jun
4 3.24pm. Race: Fadden Pines Cross Country - 2,500m race in 11:41 (4:40/km) @ AHR 143 (88%), MHR 152. Lap splits: 5:55/5:46. Hoka Clifton. Warm-up 1.5k as course marshall in first two races. Caught Jim early, then caught up to Sienna but she was too good! RS 668. Cool, 11°C; sunny. [B]
Week 23 21k - Good Stromlo. Mileage a little low. Weight 73.4kg.
Mon
8 Jun
nil 80k bike to LBG and one anti-clockwise lap. Tired afterwards so decided not to run.
Tue
9 Jun
3.2 8.25pm. NordicTrack treadmill. 3k in 16:06 (5:22/km) @ AHR 119 (73%), MHR 132. Red Frees. Progression - 5:47, 5:16, 5:03. 200m walk warm-down. Hamstrings feeling it a bit. 25k bike commute. RS 639. Warm, 20°C; calm. [M]
Wed
10 Jun
3.4 9.06pm. NordicTrack treadmill. Interval session - 11 x 200m, 100m walk recoveries (4.5kph). Most at 12.7kph (4:43/km) Red Frees. Felt OK. Hamstrings OK. 24:26 total (7:11/km) @ AHR 104, MHR 127. 41k bike commute. Warm, 20°C; calm. [H]
Thu
11 Jun
3.2 9.33pm. NordicTrack treadmill. 3k in 17:09 (5:43/km) @ AHR 112 (69%), MHR 132. Red Frees. 100m warm-up then alternating 200m at 10kph and 100m at 12kph (9 x strides). Felt OK. Splits - 5:58, 5:39, 5:32. 200m warm-down. 30k bike commute. RS 640. Warm, 20°C; calm. [M]
Fri
12 Jun
nil Running rest day. 18k slow bike commute. Didn't feel well at all at work today (gut ache).
Sat
13 Jun
12 11.41am. Race: ACT Cross Country Championships 12k - 18th (last) in 58:44 (4:54/km) @ AHR 145 (90%), MHR 154. Saucony Kinvara. With David Clarke first km, then a solo time trial watching Thommo in the distance. Happy to get under 5-minute ks as the race distance was scary. 2.5k lap splits: 11:52, 12:05, 12:17, 12:25 + 10:05 (2k). RS 710. Sunny, 11°C; breezy. [B]
Sun
14 Jun
2.5 3.31pm. Race: Fadden Pines Cross Country - 2,500m race in 12:05 (4:50/km) @ AHR 140 (86%), MHR 154. Lap splits: 6:08/5:57. Black Frees. Took 1.5k to catch and pass Jim. Legs not great, but energy OK. 41k bike 11am with Damian R. RS 677. Mild, 15°C; sunny. [H]
Week 24 24k - Happy with the XC Champs. Weight 72.0kg. 97km last 4 weeks.


DateKms Comments
Mon
15 Jun
nil Running rest day (long work day). 23k bike commute.
Tue
16 Jun
3.2 7.51pm. NordicTrack treadmill. 3k in 16:46 (5:35/km) @ AHR 122 (75%), MHR 135. Red Frees. Alternating 200m at 10kph and 100m at 12kph (9 x strides). Felt OK. Splits - 5:45, 5:38, 5:23. 200m warm-down. 32k wet bike commute. RS 681. Warm, 20°C; calm. [M]
Wed
17 Jun
3.6 8.43pm. NordicTrack treadmill. 3k in 16:28 (5:29/km) @ AHR 117 (72%), MHR 128. Red Frees. Progression - 5:48, 5:28, 5:12. The best I've felt for a 3k progression run. 10.5, 11, 11.5kph. 400m slow warm-up, 200m warm-down. 16k bike commute. RS 642. Warm, 20°C; calm. [M]
Thu
18 Jun
5.6 8.48pm. NordicTrack treadmill. 5k in 27:31 (5:30/km) @ AHR 119 (73%), MHR 126. Free 3.0s. Tempo effort (for the legs). Mainly at 10.9kph. Splits: 5:37, 5:29, 5:28, 5:28, 5:28. Warm up 400m, warm down 200m. 15k wet bike commute. RS 655. Warm, 20°C; calm. [E]
Fri
19 Jun
nil Running rest day. 39k bike commute in DRY weather! :)
Sat
20 Jun
7.3

7
8.00am. Race: Tuggers Parkrun 5k. 56th in 24:51 (4:58/km) @ AHR 139 (86%), MHR 155. Hoka Clifton. First 500m as a warm-up with Dave then tempo effort with a fast last km. Caught Bron near Maccas. Felt OK. Splits: 12s to start, 5:38, 4:54, 4:50, 4:47, 4:30. 2.3k warm-down with Thommo & Jen. RS 691. Cold, 1°C; breezy. [H]
1.04pm. Race: YCRC Winter Series: Diddams 5k - 10th in 24:08 (4:50/km) @ AHR 142 (88%), MHR 155. Hoka Clifton. Steady to the turn in a pack (Brian, Thommo, Rob Ey, Geoff and Trev). Faster back with Trev. Splits: 4:59, 4:55, 4:39, 4:42, 4:35 + 17s. 2k warm-down with Brian. 33k bike after. RS 685. Mild, 10°C; sunny. [H]
Sun
21 Jun
3.6 3.28pm. Race: Fadden Pines Cross Country - 2,500m race in 12:01 (4:48/km) @ AHR 136 (84%), MHR 146. Lap splits: 6:01/6:00. Black Frees. No Jim to chase. Tried to catch Annie - did so after 1 lap. Legs & energy not great. RS 654. Cool, 9°C; sunny. [H]
Week 25 30k - Good week. Enjoyed both Saturday races. Weight 71.7kg.
Mon
22 Jun
nil Long work day. Tired. 34k bike commute.
Tue
23 Jun
4 8.23pm. NordicTrack treadmill. 4k in 25:20 (6:20/km) @ AHR 113 (70%), MHR 132. Red Frees. 3 x 1k, 200m walk recoveries in 2:31. Felt fairly comfortable. 4:58, 4:58, 4:57. Also 150m at 13.6 kph. 43k bike commute. RS 716. Warm, 20°C; calm. [H]
Wed
24 Jun
nil Running rest day. 43k bike commute.
Thu
25 Jun
5.2 8.40pm. NordicTrack treadmill. 5k in 28:31 (5:42/km) @ AHR 114 (70%), MHR 127. Red Free 3.0s. Splits: 6:10, 5:44, 5:42, 5:34, 5:21. Felt OK. Good muscular workout. 45k bike commute. RS 650. Warm, 20°C; calm. [E]
Fri
26 Jun
nil Running rest day. 24k bike commute on a nice sunny afternoon.
Sat
27 Jun
6.5

4.5
8.00am. Race: Tuggers Parkrun 5k. 43rd in 23:54 (4:47/km) @ AHR 144 (89%), MHR 152. Hoka Clifton. Not much fun. With Bron early, gradually caught a girl in black, then a young girl in a purple top. 1k treadmill warm-up with 3 strides. 500m warm-down. Splits: 5s to start, 4:44, 4:45, 4:48, 4:46, 4:46. RS 688. Freezing, foggy, -3°C; calm. [B]
1.06pm. Race: YCRC Winter Series: Callum Brae (Symonston) 4.43k - 10th in 21:43 (4:54/km) @ AHR 141 (87%), MHR 151. Hoka Clifton. Hilly! Anti-clockwise. Course PB! Felt much better than this morning. Shorts/T-shirt. Chased Isaac & Jen, catching up on the downhill, then they took off. Splits: 5:21, 5:23, 4:10, 4:56 + 1:55. RS 691. Cool, 5°C; foggy. [B]
Sun
28 Jun
2.5 3.53pm. Race: Fadden Pines Cross Country - 2,500m handicap race in 12:04 (4:50/km), No HR data. Hoka Clifton. 13th - steady run, caught Annie but couldn't catch Jim. 35k AM bike, Majura Parkway. Mild, 10°C; sunny. [H]
Week 26 22k - Not enough mileage but a good Callum Brae race. Weight 71.8kg.
Mon
29 Jun
9 4.33pm. Speedygeese. 9k solo clockwise Central Basin + O/B towards Kingston. 51:02 (5:40/km) @ AHR 122 (75%), MHR 130. Hoka Clifton. Legs/energy OK. 22k bike commute. RS 692. Cold, 9°C; calm. [E]
Tue
30 Jun
nil Running rest day. 53k bike commute via LBG.
Wed
1 Jul
5 7.45pm. NordicTrack treadmill. 5k in 32:37 (6:31/km) @ AHR 110 (68%), MHR 131. Red Frees. 4 x 1k, 200m walk recoveries in 2:23. Best I've felt on the treadmill - stride felt longer. 5:31, 5:15, 5:03, 4:54. Max HRs (120, 126, 128, 131). 20k bike commute. RS 718. Warm, 20°C; calm. [H]
Thu
2 Jul
3.6 8.28pm. NordicTrack treadmill. 3k in 16:01 (5:20/km) @ AHR 120 (74%), MHR 129. Red Frees. Progression - 5:40, 5:15, 5:06. Hard muscularly, not aerobically. Getting there with the stride. 400m warm-up, 200m warm-down. 33k bike commute. RS 641. Warm, 20°C; calm. [M]
Fri
3 Jul
nil Running rest day. 28k bike commute including Pine Island MTB tracks.
Sat
4 Jul
10 2.20pm. LBG long tempo run. 49:46 (4:59/km) @ AHR 138 (85%), MHR 144. Hoka Clifton. From lower PH carpark to lake, then O/B past Kingston. Aim was to run 5 minute ks. Not too hard. Stride felt very good. RS 687. Calm, 8°C; sunny. [H]
Sun
5 Jul
4.5

2
10.28am. Race: Sri Chinmoy Off-Road Duathlon Short Course: 5th in 45:17 (4:10/km) @ AHR 136 (83%), MHR 147. Hoka Clifton. 2nd O/50. Run, ride, run. Splits: 6:55 (16), 25:18 (6), 13:04 (8). Good race, 6s behind 1st 50+. Slow transition with frozen fingers. Tough course. Freezing, -2°C; foggy. [B]
2.51pm. Race: Aths ACT Winter Series Weetangera Relays. Ran two 1k legs (4:37 and 4:41). SCT team placed 2nd in 40:50. Legs very tired! Sunny, 4°C; cold. [H]
Week 27 34k - Enjoyed the Duathlon, despite the cold. Weight 72.3kg.
Mon
6 Jul
nil Long work day. 36k bike commute, home via Pine Island.
Tue
7 Jul
3.6 8.43pm. NordicTrack treadmill. 3k in 16:02 (5:21/km) @ AHR 122 (75%), MHR 138. Red Frees. Progression - 5:45, 5:18, 4:59. Hard work. Didn't feel that great. Last lap at 12.3 kph. 400m warm-up, 200m warm-down. 35k bike commute. RS 652. Warm, 20°C; calm. [M]
Wed
8 Jul
4.2 9.23pm. NordicTrack treadmill. 3k time trial in 14:47 (4:56/km) @ AHR 129 (80%), MHR 140. Red Frees. 4:59, 4:54, 4:54. Felt better than yesterday. Planned 2k but continued. Longer stride, slower cadence worked well. 1k warm-up incl 4 x strides, 200m warm-down. 30k bike commute. RS 636. Warm, 20°C; calm. [M]
Thu
9 Jul
3.2 8.13pm. NordicTrack treadmill. 3k in 16:19 (5:26/km) @ AHR 118 (73%), MHR 127. Red Frees. 5:31, 5:24, 5:24. Set speed of 11.1 kph after 100m getting up to speed. 200m warm-down. 43k bike commute. RS 642. Warm, 20°C; calm. [E]
Fri
10 Jul
nil 25k bike commute with an hour on the way home helping with the cyclo-cross course set-up.
Sat
11 Jul
nil Cross de Capital - Raced the MTB in the 45 minute support race (ended up being about 59 minutes with the bell lap). Hard! Highest heart-rate I've had for cycling. Wasn't last :) Sore lower back/core last 2 laps. Good fun. I like cyclo-cross. 14.38k, 14.5 kph, AHR 139 (86%), MHR 149. Cold, 6°C; breezy. [B]
Sun
12 Jul
2.5 3.12pm. Race: Fadden Pines Cross Country - 2,500m race in 12:38 (5:03/km) @ AHR 135 (83%), MHR 143. Lap splits: 6:20/6:18. Black Frees. Caught Jim, who was more tired! Muddy. Obviously not recovered from yesterday. RS 682. Cold, 6°C; sunny. [H]
Week 28 13k - Hard/fun cyclo-cross race. Weight 72.6kg. 99km last 4 weeks.


DateKms Comments
Mon
13 Jul
nil Late work day. 28k bike commute. Legs and body tired.
Tue
14 Jul
4 9.12pm. NordicTrack treadmill. iFit: Parc de Woluwe, Belgium. 3.485k in 18:17 (5:15/km) @ AHR 125 (77%), MHR 137. Free 3.0. Course PB. Sat on 10-11kph uphill, 12.5kph downhill. Felt OK. 500m warm-down. 41k bike commute. RS 656. Warm, 20°C; calm. [M]
Wed
15 Jul
3.6 7.51pm. NordicTrack treadmill. Atlanterhavsveien, Norway. 3.21k in 17:19 (5:24/km) @ AHR 119 (73%), MHR 131. Free 3.0. Mainly a flat course with the last 200m steep uphill. Most at 11.6 kph. 400m warm-down. 28k bike commute. RS 642. Warm, 20°C; calm. [M]
Thu
16 Jul
nil Running rest day. 39k bike commute including a flat front tyre (cut by broken glass).
Fri
17 Jul
4.4 7.51pm. NordicTrack treadmill. Spiagge Di Favignana, Italy. 4.02k (2.5 miles) in 21:50 (5:26/km). No HR data. Free 3.0. Tough climb first k then good downhills. Splits: 6:22, 5:09, 5:06, 5:07 + 6 secs. 400m warm-down. 32k bike commute. Warm, 20°C; calm. [M]
Sat
18 Jul
5

8
8.00am. Race: Tuggers Parkrun 5k. 52nd in 25:31 (5:06/km). No HR data (forgot Garmin). Hoka Clifton. Tempo effort. Legs a bit sore. Splits: 17s to start, 5:18, 5:05, 5:01, 4:57, 4:53. Cold, 0°C; breezy. [M]
1.02pm. Race: YCRC Winter Series: Black Mountain 8.2k - 24th in 40:27 (4:56/km) @ AHR 143 (88%), MHR 152. Hoka Clifton. Double O/B course. Chased Hugh, Jim, Brian first half. Felt OK, but not great. Splits: 4:43, 4:50, 4:54, 4:50, 4:59, 5:02, 5:08, 4:55 + 1:05. RS 705. Sunny, 4°C; windy. [B]
Sun
19 Jul
3.2 3.15pm. Race: Fadden Pines Cross Country - 2,500m race in 12:26 (4:58/km) @ AHR 136 (84%), MHR 145. Steady pace, catching Jim just before 2k. Felt OK. 6k ride there, 24k ride home. RS 676. Cold, 8°C; sunny. [H]
Week 29 28k - OK week, but need more mileage. Weight 72.5kg.
Mon
20 Jul
nil Late work day. 31k bike commute.
Tue
21 Jul
4.4 8.22pm. NordicTrack treadmill. Useldange, Luxembourg. 4.01k in 21:04 (5:15/km) @ AHR 120 (74%), MHR 132. Red Frees. Downhill start, flat then a little hill near the end. Splits: 5:24, 5:15, 5:11, 5:05 + 10s. 400m warm-down. 26k bike commute. RS 631. Warm, 20°C; calm. [M]
Wed
22 Jul
3.5 8.14pm. NordicTrack treadmill. Central Park, West Drive, N-Sth. 2.81k in 13:56 (4:58/km) @ AHR 123 (74%), MHR 142. Red Frees. Downhill, uphill at 1.8k. Hard muscularly. 11.8 to 12.5 kph. 400m warm-up, 300m warm-down. 16k bike commute. RS 610. Warm, 20°C; calm. [M]
Thu
23 Jul
2.8 9.50pm. NordicTrack treadmill. Governors Island, New York. 1.98k in 9:20 (4:43/km) @ AHR 128 (79%), MHR 141. Red Frees. After a nap. Fairly flat course with a 2% hill near the end. Felt fast! Legs OK. Finished at 12.8 kph. 400m warm-up, 400m warm-down. 28k bike commute. RS 603. Warm, 20°C; calm. [M]
Fri
24 Jul
nil Long work day. Last day before LSL :) Finished 4pm. 129 Summerland. 16k bike commute.
Sat
25 Jul
6.3 1.00pm. Race: YCRC Dunrossil Drive 4.2k - 58th in 19:24 (4:37/km) @ AHR 143 (88%), MHR 152. Hoka Clifton. 1 sec faster than last year. Lap splits: 9:31, 9:53. Km splits: 4:36, 4:47, 4:42, 4:49 + 30s. First lap with Brian and Geoff then gradually closing on Elle, finishing about 5s behind. Felt good. Headwind down the hill. 2.1k warm-down with Brian. RS 661. Sunny, 4°C; windy. [B]
Sun
26 Jul
nil Recovery day. 53k bike ride in the morning to LBG - headwind riding in.
Week 30 17k - Good Dunrossil Drive race. Weight 72.9kg.
Mon
27 Jul
8 4.33pm. Speedygeese. 8k with Geoff to YMCA Yacht Club. 46:02 (5:45/km) @ AHR 125 (77%), MHR 135. Hoka Clifton. Legs not great. 37k fairly hard mountain bike ride in the morning. RS 719. Cold, 2°C; windy. [M]
Tue
28 Jul
2.2 8.48pm. NordicTrack treadmill. Tulum, Mexico. 1.68k in 8:23 (4:59/km) @ AHR 123 (74%), MHR 141. Red Frees. Amongst stone ruins. Downhill and flat with two nasty 5% hills last 700m. 73k bike Arboretum. RS 614. Warm, 20°C; calm. [M]
Wed
29 Jul
8 1.37pm. Gungahlin 8k. 41:37 (5:12/km) @ AHR 131 (81%), MHR 139. Hoka Clifton. After coffee with Ruth - lap of Yerrabi Pond then O/B to golf clubhouse. MAF heart-rate - felt OK. Afterwards, 15k bike to the Golden Sun Moth hill. Legs tired, energy low for this ride. RS 681. Windy, 6°C; sunny. [M]
Thu
30 Jul
3.6 10.19pm. NordicTrack treadmill. Dzibilchaltun, Mexico. 2.98k in 15:48 (5:18/km) @ AHR 121 (75%), MHR 131. Red Frees. Mainly flat, most at 11.6kph. Splits: 5:30, 5:12, 5:06. 60k bike LBG. RS 642. Warm, 20°C; calm. [M]
Fri
31 Jul
7 12.20pm. Race: Customs H'cap 5k in 24:35 (4:55/km) @ AHR 139 (86%), MHR 147. Hoka Clifton. Started with Jim & Thommo - ran with Thommo, chasing Jim, caught him at 3k. Splits: 4:44, 4:56, 4:46, 4:51, 5:05 + 13s. 21k bike AM and PM. RS 683. Sunny, 10°C; breezy. [H]
Sat
1 Aug
5 11.42am. Race: Bush Capital 5k: 8th in 24:54 (4:59/km) @ AHR 137 (85%), MHR 146. Hoka Clifton. Legs and energy not great. Chasing Jim and Gemma (with dog) early. Caught Jim at 1k. Enjoyed the return downhill run. Splits: 5:22, 5:23, 5:01, 4:34, 4:29 + 5s. 35k bike afterwards to Majura Pines. RS 682. Sunny, 6°C; breezy. [M]
Sun
2 Aug
4.4 9.30pm. NordicTrack treadmill. Antwerp, Belgium. 4.03k in 23:45 (5:54/km) @ AHR 116 (72%), MHR 129. Red Frees. Progression - 6:46, 5:47, 5:37, 5:19 + 18s. 400m warm-down. Tired. 32k bike AM. RS 684. Warm, 20°C; calm. [E]
Week 31 38k - Good first week as a full-time runner. Weight 72.3kg.
Mon
3 Aug
nil Running rest day. 101.5k on the Cannondale, around East Basin and south to Banks. Windy but felt OK.
Tue
4 Aug
9 12.21pm. Lake Stakes. 6k in 32:44 (5:27/km) @ AHR 125 (77%), MHR 130. Hoka Clifton. Legs a bit tight (yesterday?). Energy OK. Even pace. 1k warm-up, 2k warm-down. RS 682. Sunny, 1°C; windy. [M]
Wed
5 Aug
11.5 12.31pm. BBQ Stakes (reverse) 6k in 32:19 (5:23/km) @ AHR 137 (85%), MHR 145. Saucony T. Late start. Tempo effort. Long warm-down via Oakey Hill summit. 24k MTB bike late arvo. RS 738. Very cold, 1°C; windy. [H]
Thu
6 Aug
4 9.54pm. NordicTrack treadmill. Uxmal, Mexico. 3.18k in 16:47 (5:17/km) @ AHR 123 (75%), MHR 135. Red Frees. Three short steep hills but some good downhill and flat sections. Legs felt good. Splits: 5:27, 5:17, 5:02 + 61s. 400m warm-up and warm-down. 79k bike AIS. RS 649. Warm, 20°C; calm. [M]
Fri
7 Aug
6 12.27pm. Race: Customs H'cap 5k in 24:11 (4:50/km) @ AHR 142 (88%), MHR 151. Hoka Clifton. Pretty much full effort, trying to start fast. Not a good race. Splits: 4:37, 4:43, 4:50, 4:45, 5:03 + 13s. 27k bike afterwards. RS 687. Sunny, 10°C; calmish. [B]
Sat
8 Aug
nil Rest day prior to City to Surf. Bus up with Jim 1.45pm.
Sun
9 Aug
14.7 7.56am. Race: 31st City to Surf 14k. 7,900th in 70:17. (5:01/km) @ AHR 136 (84%), MHR 149 (finish sprint). Hoka Clifton. Good result, 1:35 faster than last year, similar conditions. Splits: 5:05, 5:00, 5:01 (15:06), 5:07, 4:42 (24:56), 4:56, 5:59 (35:51), 5:20, 4:52, 5:13 (51:16), 5:04, 4:37, 4:29, 4:42 (18:52) +13s. 700m warm-up incl strides. Felt good aerobically all the way. Legs the weak link - lacking hill strength and speed. RS 683! Cool, sunny, 7°C; breezy. [B]
Week 32 45k - Good City to Surf & 2nd full-time week. Weight 72.2kg. 128km last 4 weeks.


DateKms Comments
Mon
10 Aug
nil City to Surf recovery day. Easy 89k on the bike to Gungahlin and back.
Tue
11 Aug
9 12.21pm. Lake Stakes. 9k total in 53:48 (5:59/km) @ AHR 115 (71%), MHR 130. Saucony T. Easy on tired legs. Movement felt okay. 30k easy MTB ride late afternoon. RS 687. Sunny, 6°C; breezy. [E]
Wed
12 Aug
4.4 8.32pm. NordicTrack treadmill. Dornie, Scotland. 4.02k in 21:21 (5:19/km) @ AHR 122 (75%), MHR 141. Red Frees. It snowed today! Big downhill until 2.6k, short up, down then a steep up at the end. Splits: 5:45, 5:16, 5:06, 5:07 + 7s. 400m warm-down. RS 648. Warm, 20°C; calm. [M]
Thu
13 Aug
3 10.01pm. NordicTrack treadmill. Chichen Itza, Mexico. 2.63k in 14:18 (5:26/km) @ AHR 119 (73%), MHR 136. Red Frees. 11.3kph then 10kph for a steep hill in the middle. 400m warm-down. 84k bike LBG. RS 647. Warm, 20°C; calm. [M]
Fri
14 Aug
nil Drive to Wagga. 15k easy on the MTB late afternoon around the lake.
Sat
15 Aug
11 2.12pm. Race: Wagga Wagga Trail 10k. 17th in 48:01 (4:48/km) @ AHR 145 (90%), MHR 153. Hoka Clifton. Happy with that. Felt fast from the start. Good flat course apart from some steps & up/down levee bank. Splits: 4:40, 4:47, 4:41, 4:38, 4:48 (23:34), 4:53, 4:51, 4:59, 4:58, 4:46 (24:27). Garmin splits close to km marks. Chasing a lady from half way [Deanne Wheeler], couldn't quite catch her. 6th 50-59. 1k warm-up incl 3 x strides. RS 696. Cloudy, 14°C; calm. [B]
Sun
16 Aug
nil Wagga Wagga Trail Marathon MTB race - 42.2k, 41st (out of 61) in 2:35:08. Good fun, but very hard - especially the second half when I was slowing down due to fatigue.
Week 33 27k - Happy with the trail 10k race (and the MTB race). Weight 73.2kg.
Mon
17 Aug
nil Running rest day (recovery day). 20k easy bike through southern rural suburbs.
Tue
18 Aug
11.5 11.01am. Wagga - Anti-clockwise Lake Albert, Kooringal Rd to Fay Ave. 11.56k in 64:29 (5:35/km) @ AHR 128 (80%), MHR 139. Hoka Clifton. Day off was a good idea. Legs/energy okay. 23k late bike. RS 714. Sunny, 8°C; calm. [M]
Wed
19 Aug
11.3 11.43am. Wagga - Fay Ave then clockwise Lake Albert. 11.3k in 64:06 (5:40/km) @ AHR 128 (80%), MHR 143. Hoka Clifton. 4k warm-up, 5k tempo (5:12 ks at 138 HR), chasing, not catching, a man in a red shirt. Felt OK. 14k late bike. RS 726. Overcast, 10°C; calm. [M]
Thu
20 Aug
nil Fell off the scooter in the morning, avoiding an old bloke, front wheel went in soft grass and sunk. Strained lower back muscles. 22k easy, uncomfortable bike late afternoon.
Fri
21 Aug
10.3 11.37am. Wagga - Plumpton Rd to Apex Park, back west side of lake. 63:36 (6:10/km) @ AHR 119 (73%), MHR 127. Hoka Clifton. Very restricted stride from tight lower back and hamstrings. RS 735. Sunny, 14°C; windy (north). [E]
Sat
22 Aug
nil 25k AM bike Murrumbidgee single track to Ashmont and Mount Austin. Fun ride. Leg/back OK.
Sun
23 Aug
2.5 3.43pm. Race: Fadden Pines Cross Country - 2,500m handicap race in 12:43 (5:05/km) @ AHR 138 (85%), MHR 150. Lap splits: 6:23/6:20. Hoka Clifton. Very niggly right lower ITB above knee - couldn't stride out. 22k AM bike Vets Half. RS 702. Overcast, 10°C; calm. [H]
Week 34 35k - Good tempo run then a niggly injury. Weight 73.3kg.
Mon
24 Aug
nil Running rest day (niggly lower right hamstring tendon). 62k wet and cold bike to LBG.
Tue
25 Aug
4 12.17pm. NordicT treadmill. Cesky Krumlov, Czech Republic. 4.0k in 26:34 (6:39/km) @ AHR 117 (72%), MHR 139. Red Frees. Slow start for hamstring. 8kph to 12 at the end. Big MF hill 15% after 2k, briefly to 6kph. Splits: 7:15, 6:40, 6:53, 5:46. RS 777. Warm, 20°C; calm. [M]
Wed
26 Aug
4.5 8.02pm. NordicT treadmill. Oxkintok, Mexico. 3.45k in 19:20 (5:36/km) @ AHR 124 (77%), MHR 134. Red Frees. Easy undulating course. Progression - 5:49, 5:35, 5:32 + 2:24. Hammmy and lower back improved. 63k AM bike. RS 694. Warm, 20°C; calm. [M]
Thu
27 Aug
nil Rest day for the lower back niggle. 32k MTB ride in the late afternoon.
Fri
28 Aug
8 12.27pm. Race: Customs H'cap 5k in 24:42 (4:56/km) @ AHR 138 (85%), MHR 144. Hoka Clifton. New 'flat' Floriade course, starting near Captain Cook Globe. Lower back still tight during the 3k warm-up there from PH, so happy to be able to run 5-minute ks. Pace still restricted by the injury. Splits: 4:50, 4:57, 5:01, 4:59, 4:55. RS 682. Overcast, 10°C; calm. [H]
Sat
29 Aug
5.5 8.02am. Race: Tuggers Parkrun 5k. 54th in 24:36 (4:55/km) @ AHR 140 (86%), MHR 150. Hoka Clifton. Lower back hardly noticeable this morning :) Ran hard, trying to catch Jim (failed). Think I've lost running fitness. Splits: 7s to start, 4:52, 4:59, 4:53, 4:48, 4:47. 500m warm-up. 63k PM bike to Stromlo. RS 689. Cool, 4°C; breezy. [B]
Sun
30 Aug
9 12.27pm. New course: 'Mt Tuggers Lineman' (clockwise Mt Tuggers) in 51:42 (5:45/km) @ AHR 128 (79%), MHR 137. Hoka Clifton. Lower back good - running quite freely, form felt good. HR up a bit for the pace. 37k bike late arvo. RS 735. Cool, 9°C; calm. [M]
Week 35 31k - Happy the injury is better. Weight 73.0kg.
Mon
31 Aug
5.5 8.26pm. NordicT treadmill. George Washington's birthplace. 4.51k in 24:15 (5:23/km) @ AHR 127 (78%), MHR 134. Red Frees. Good flat/down course - 3 small ups. Progression - 5:46, 5:18, 5:15, 5:15, 2:41. Movement good. 63k AM bike. RS 683. Warm, 20°C; calm. [M]
Tue
1 Sep
9 2.34pm. Mt Tuggers Lineman in 52:01 (5:47/km) @ AHR 129 (80%), MHR 139. Saucony T. Energy okay, HR up due to the bike ride. Fresh headwind at times. 25k hard bike AM. RS 746. Sunny, 8°C; windy. [M]
Wed
2 Sep
9 12.28pm. BBQ Stakes (reverse) 6k in 32:04 (5:21/km) @ AHR 136 (84%), MHR 147. Hoka Clifton. Ran with Jen, tempo effort. Felt pretty good. 73k bike to LBG afterwards. RS 727. Sunny, 12°C; breezy. [H]
Thu
3 Sep
9 12.58pm. Mt Tuggers Lineman in 55:17 (6:09/km) @ AHR 117 (72%), MHR 129. Hoka Clifton. Tired! Realised this early so jogged the whole way (some hill walks). RS 719. Overcast, 6°C; windy. [E]
Fri
4 Sep
4.5 6.53pm. NordicT treadmill. Akashi Kaikyo Bridge. 3.965k in 23:32 (5:56/km) @ AHR 116 (72%), MHR 129. Red Frees. Dead flat course. Ran 6 x 400m at 11.8 kph, 200m jog to start, 200m recoveries at 8 kph, 197m to finish at 12.2 kph. Good muscular workout. 75k AM bike. RS 688. Warm, 20°C; calm. [M]
Sat
5 Sep
5.3 8.02am. Race: Tuggers Parkrun 5k. 90th in 28:50 (5:46/km) @ AHR 122 (75%), MHR 129. Saucony T. Legs very stiff so took it easy. Splits: 17s to start, 5:52, 5:39, 5:36, 5:34, 5:52. 300m warm-up. 38k bike. RS 703. Sunny, 2°C; calm. [M]
Sun
6 Sep
10 9.58am. LBG O/B - PH lower car park, Kings Ave, Duntroon. 53:23 (5:20/km) @ AHR 129 (80%), MHR 135. Hoka Clifton. Legs/energy OK. Passing tailend CT fun runners. 59k afternoon MTB ride to Stromlo. 689. Calm, 10°C; overcast. [M]
Week 36 52k - Good training week. Weight 73.5kg. 145km last 4 weeks.


DateKms Comments
Mon
7 Sep
6.6 4.32pm. Speedygeese early with Geoff & Dan O/B Yacht Club in 53:30 (8:06/km) @ AHR 98 (60%), MHR 117. Hoka Clifton. Zero energy/tired legs. Jogged 3.3k then walked back. 42k bike AM. RS 794. Cold, 2°C; windy. [E]
Tue
8 Sep
9.4 12.11pm. Lake Stakes. 9.4k total in 53:54 (5:44/km) @ AHR 116 (72%), MHR 127. Hoka Clifton. Really happy with this run. Great RS number. 57k late afternoon bike to LBG. RS 665. Overcast, 3°C; windy. [E]
Wed
9 Sep
7 12.28pm. BBQ Stakes 6k, 23rd in 32:53 (5:29/km) @ AHR 128 (79%), MHR 139. Hoka Clifton. Another very good run. Felt pretty easy - energy good. 38k late bike to Woden. RS 702. Sunny, 10°C; breezy. [M]
Thu
10 Sep
9 2.51pm. Mt Tuggers Lineman in 51:53 (5:46/km) @ AHR 124 (77%), MHR 136. Hoka Clifton. Energy and legs good apart from slight quad soreness right leg. 30k easy bike afterwards. RS 716. Sunny, 14°C; breezy. [M]
Fri
11 Sep
8 12.26pm. Race: Customs H'cap 5k in 25:40 (5:08/km) @ AHR 132 (81%), MHR 136. Hoka Clifton. Missed my group, finished last. Legs/energy good. 1k quick warm-up, 2k warm-down. Splits: 4:55, 5:08, 5:11, 5:15, 5:11. Late 31k bike. RS 678. Sunny, 14°C; breezy. [M]
Sat
12 Sep
7 8.03am. Race: Tuggers Parkrun 5k. 67th in 24:13 (4:51/km) @ AHR 135 (83%), MHR 148. Hoka Clifton. Ran as a progression run. Felt really good. Hard to hold back. Very good RS number (equal to my PB race). Splits: 5s to start, 5:04, 4:54, 4:46, 4:44, 4:40. Short jog warm-up, 2k warm-down with Brian Wenn. RS 654. Sunny, 7°C; calm. [H]
Sun
13 Sep
7.5 9.15am. Stromlo Sprint Duathlon (5k, 20k, 2.5k): 55th in 1:25:51. 2nd M55-59. 5k run 24:50 (61), 20.8k bike 46:28 (57) @ AHR 131, 2.5k run 13:01 (58). Good result. Conservative on the first run. Caught people and wasn't passed on the bike or second run. Bike needs lower gears and wider tyres! Sunny, 14°C; calm. [B]
Week 37 54k - Good week - enjoyed the Duathlon. Weight 72.5kg.
Mon
14 Sep
12 4.31pm. Speedygeese early 8.5k with Geoff & Dan anti-clockwise Central Basin in 47:54 (5:38/km) @ AHR 121 (75%), MHR 139. Hoka Clifton. So much better than last week! Finished strongly. 3.5k wih group (easy for me), Rose Garden 200s. RS 682. Mild, 16°C; breezy. [E]
Tue
15 Sep
10 4.56pm. Stranger Pond, Lake Tuggers Dam. 56:08 (5:37/km) @ AHR 120 (74%), MHR 133. Hoka Clifton. Clockwise lap of the pond then O/B west side Lake Tuggeranong. Legs and movement good. Energy good. Very good RS number! 30k easy early AM bike. RS 674. Mild, 10°C; breezy. [E]
Wed
16 Sep
9.5 12.27pm. BBQ Stakes 6k, 10th in 32:40 (5:27/km) @ AHR 132 (82%), MHR 146. Hoka Clifton. Ran hardish up Waldock and Oakey Hill, otherwise just steady. Legs/energy good. 500m warm-up, 3k warm-down. 44k bike to Woden. RS 719. Sunny, 12°C; breezy. [M]
Thu
17 Sep
nil Running rest day. Easy 27k lunch mountain bike ride.
Fri
18 Sep
9 12.27pm. Race: Customs H'cap 5k in 22:58 (4:36/km) @ AHR 144 (89%), MHR 152. Hoka Clifton. Started with Jim, ran behind him for 1k then moved ahead - bit of a time trial after that. Legs and energy good. Happy with the time - working in the yard all morning so not totally rested. Splits: 4:38, 4:29, 4:32, 4:45, 4:34. Warm-up/down 2k from PH. RS 661. Sunny, 12°C; breezy. [B]
Sat
19 Sep
nil 10 AM Murrays Bus to Sydney (YHA Central). Early pub dinner at the Rocks with Norma, Leah and her daughter.
Sun
20 Sep
11 9.00am. Race: Sydney Blackmores 9.23k Bridge Run 789th in 45:03 (4:53/km). 38th 50-59. Hoka Clifton. Course PB. No Garmin (forgot it!). 1:35 to reach the start mat. 17:53 at the 3.5k mat, Steady start, picking up the effort after 5k. Felt good. 2k total warm-up. Mild, 15°C; overcast. [B]
Week 38 51k - Good Customs and Bridge Run. Weight 72.5kg.
Mon
21 Sep
8.5 7.30am. Easy run up through Hyde Park, Domain, Botanic Gardens, Mrs Macquarie's Chair, Opera House. Legs not too bad. Mild, 13°C; sunny. [E]
Tue
22 Sep
11.5 7.40am. Easy through Surry Hills to the Randwick end of Centennial Park (got a bit lost), then an anticlockwise half lap inside the white fence on a sandy track, back to the YHA through Paddington. Mild, 12°C; windy! [E]
Wed
23 Sep
10 2.10pm. LBG O/B - PH, Central Basin anti-clockwise, Yacht Club. 55:30 (5:33/km), no HR data (forgot strap). Hoka Clifton. Legs/energy OK. Moving well. After BBQ Stakes timing. 689. Sunny, 6°C; very windy! [M]
Thu
24 Sep
nil Running rest day. 41k easy bike ride.
Fri
25 Sep
10 12.37pm. Alternative Customs (missed the start). 57:06 (5:43/km) @ AHR 121 (75%), MHR 129. Hoka Clifton. Lenox Gdns, half Customs then Central Basin anti-clockwise. Legs/energy OK. 24k bike, new TCX. 691. Cool, 9°C; windy. [E]
Sat
26 Sep
5 8.02am. Race: Tuggers Parkrun 5k. 98th in 28:51 (5:46/km) @ AHR 118 (73%), MHR 128. Clifton Shelby. Very easy in new Cliftons. Legs and energy good. Splits: 9 sec to start, 6:09, 5:32, 5:32, 5:44, 5:45. RS 681. Sunny, 6°C; windy. [E]
Sun
27 Sep
15 9.17am. ACT Duathlon Championships (10k, 40k, 5k): 72nd in 2:39:28. 6th M55-59. 9.5k run 46:14 (70), 40k bike 1:24:51 (75) @ AHR 127, 5k run 26:23 (70). Good result! Almost caught Bron on the first run, held my own on the bike, took a while to get going 2nd run. Stats for the 9.5k run: (4:52/km) @ AHR 139 (86%), MHR 144 - RS 676! Sunny, 10°C; slight breeze. [B]
Week 39 60k - Good (and fun) Duathlon Champs. Weight 72.7kg.
Mon
28 Sep
3.2 7.08pm. Treadmill. 1k warm-up then 10 x 120m strides at 13 kph, recovery 50m walk at 4 kph. 24:14 - 7:34/km @ AHR 100 (62%), MHR 120. Legs need this!! 37k easy AM mountain bike ride. RS 757. Mild, 20°C; calm. [E]
Tue
29 Sep
7 12.10pm. Lake Stakes. 6k in 34:12 (5:42/km) @ AHR 123 (76%), MHR 132. Clifton Shelby. Could tell the legs were still tired from the Duathlon, so took it easy. 22k AM CX bike ride. RS 701. Sunny, 14°C; windy. [E]
Wed
30 Sep
8 12.30pm. BBQ Stakes 6k, 17th in 32:14 (5:22/km) @ AHR 135 (83%), MHR 146. Clifton Shelby. Solid 3k chasing Jim, then steady. Legs and energy good. 2k warm-up. 32k PM river MTB ride. RS 725. Sunny, 16°C; breezy. [H]
Thu
1 Oct
8 5.24pm. Lake Tuggeranong anti-clockwise from skate park + loop of town park. 47:06 (5:53/km) @ AHR 116 (72%), MHR 123. Clifton Shelby. Easy (tired legs/body). 58k AM MTB to Stromlo. RS 683. Sunny, 12°C; breezy. [E]
Fri
2 Oct
9 12.27pm. Race: Customs H'cap 5k in 24:15 (4:51/km) @ AHR 138 (85%), MHR 145. Clifton Shelby. Solid tempo, easing up once I caught Jim (15s start). Energy, legs OK. Splits: 4:49, 4:40, 4:44, 5:06, 4:56. 1k fast warm-up, 3k warm-down. 24k MTB bike PM. RS 669. Sunny, 20°C; calm. [H]
Sat
3 Oct
6 8.03am. Race: Tuggers Parkrun 5k. 33rd in 22:41 (4:32/km) @ AHR 144 (89%), MHR 154. Clifton Shelby. Legs felt really good! Very happy with the time as I trained normally this week. Caught Pieta after 1k, ran behind Scott to 4k before moving ahead. Bron ran 22:24. Splits: 2 secs to start, 4:31, 4:29, 4:33, 4:36, 4:30. Warm-up 1k incl 5 x strides. 28k PM bike. RS 653. Sunny, 11°C; calm. [B]
Sun
4 Oct
10 8.01am. Race: Greater Goulburn 10k Fun Run. 32nd / 59 in 53:59 (5:24/km) @ AHR 130 (80%), MHR 138. Clifton Shelby. Went better than I expected. Legs/energy good. Ran steady, with the aim of catching Jim (did so on the downhill at 5k). Tough climb up the hill (walked). Splits: 5:14, 4:54, 5:08, 7:16, 5:43, 4:29, 5:37, 4:57, 5:08, 5:06 + 31s. Low HR! RS 702. Cloudy, 12°C; breezy. [M]
Week 40 51k - Good week, Parkrun & Goulburn. Weight 72.5kg. 216km last 4 weeks.


DateKms Comments
Mon
5 Oct
8 5.32pm. Speedygeese 400m hill circuits west side in 65:29 (8:10/km) @ AHR 111 (80%), MHR 140. Clifton Shelby. 8 x 400m, the first hill hard (Brad Hudson style). Felt OK. 16k AM MTB ride. Hot, 27°C; breezy. [M]
Tue
6 Oct
10 6.19pm. Stranger Pond, Lake Tuggers Dam. 58:42 (5:52/km) @ AHR 121 (75%), MHR 129. Clifton Shelby. Legs not happy (yesterday?). Very easy, headwind on the way out. RS 710. Warm, 22°C; breezy. [E]
Wed
7 Oct
9 12.27pm. BBQ Stakes (reverse) 6k in 31:19 (5:13/km) @ AHR 136 (84%), MHR 147. Hoka Clifton. First 4k hard tempo, last 2k steady with Jim. On winning 'retirees' team :) 1k warm-up, 2k warm-down. 31k bike late arvo. RS 710. Mild, 12°C; overcast. [H]
Thu
8 Oct
9 5.23pm. Mt Tuggers Lineman in 53:49 (5:59/km) @ AHR 119 (73%), MHR 140. Hoka Clifton. Easy low HR. Legs a bit average, but no niggles. 20k easy bike afterwards. RS 712. Mild, 16°C; breezy. [E]
Fri
9 Oct
9 12.28pm. Race: Customs H'cap 5k in 26:37 (5:19/km) @ AHR 129 (80%), MHR 137. Clifton Shelby. Steady MAF effort. Energy, legs OK. Splits: 5:14, 5:23, 5:11, 5:24, 5:25. 2k fast warm-up, 2k warm-down. RS 686. Sunny, 20°C; calm. [H]
Sat
10 Oct
5 8.07am. Race: Tuggers Parkrun 5k. 40th in 24:07 (4:49/km) @ AHR 133 (82%), MHR 143. Clifton Shelby. Steady run, only catching Dave E at 3k. Legs and energy good. Splits: 3 sec to start, 4:58, 4:49, 4:50, 4:49, 4:37. Uriarra, Cotter 57k bike with Bob and Richard afterwards. RS 642. Sunny, 11°C; calm. [H]
Sun
11 Oct
10 11.37am. Race: Run with the Wind 10k. 52nd in 54:34 (5:27/km) @ AHR 135 (83%), MHR 149. Hilly! Windy! Had a good race - took first 3k to top of first hill carefully, then got going - generally passing people from then on. A couple of short walks. Legs not bad for such a tough race. Splits: 4:43, 5:03, 6:02, 6:02, 4:47, 5:51, 5:23, 5:46, 5:45, 4:32 + 44sec. RS 737. Sunny, 18°C; windy! [H]
Week 41 60k - Good week! Getting fit. Weight 72.5kg.
Mon
12 Oct
7 4.30pm. Speedygeese 7k in 45:00 (6:00/km), no HR data. Clifton Shelby. Warm-up, 20 x hills, west side. Jogged these. Last 5 half hills as 'Brad Hudson' hard hills. Legs tired. Warm, 20°C; calm. [E]
Tue
13 Oct
8 12.32pm. Lake Stakes. 6k in 32:54 (5:29/km) @ AHR 126 (78%), MHR 147. Clifton Shelby. Quick to 2k, easy, fast (4:32) last km. Legs so-so. 2k warm-up. 30k PM MTB ride. RS 691. Warm, 18°C; breezy. [M]
Wed
14 Oct
7 12.30pm. BBQ Stakes 6k in 31:38 (5:16/km) @ AHR 135 (83%), MHR 144. Clifton Shelby. First 2k hard then solid tempo, easy last km. 5:15, 5:18, 5:04, 5:37, 4:59, 5:21 + 4s. Legs felt okay. 30k PM bike. RS 712. Warm, 22°C; sunny. [H]
Thu
15 Oct
6.7 5.55pm. Vets' Track, Woden. A lovely track! Total distance including jog too and from the car. 3000m steady in 14:50.57 and easy 1500m race-walk in 10:09. Pretty much a taper run. Left hammy OK.
Fri
16 Oct
nil Running rest day. Flight to Melbourne 8.30 AM. Lunch with Liz, Bev and Al in the city.
Sat
17 Oct
nil Running rest day. Hired a 'red ladies bike' mid-morning and rode up/down the Yarra and around Albert Park Lake on the gravel track. Lovely day for it. 27k. In retrospect, maybe too much.
Sun
18 Oct
11 7.30am. Race: Melbourne 10k. 511th (6,130) in 47:39 (4:46/km) @ AHR 140 (86%), MHR 149. Clifton Shelby. Good race! Quite strong, but legs not as fresh (springy) as I'd hoped for. Splits: 4:50, 4:33, 4:38, 4:53, 4:41 (23:35), 4:42, 4:46, 4:49, 4:43, 4:46 (23:46) +18 secs. Good pacing. Only 1 minute slower than 2008! 17th 55-59. Jog & strides for a warm-up. RS 667! Overcast, 13°C; breezy. [B]
Week 42 39k - Good Melbourne 10k - Weight 73.0kg.
Mon
19 Oct
7 7.30am. Melbourne Tan Run with Liz - 40:18 (5:45/km) @ AHR 114 (70%), MHR 130. Clifton Shelby. From the G, lap of the Tan and back. Legs/niggles okay. Bumped into TB for a chat. Quicker than I'd run alone. RS 656. Cool, 9°C; sunny. [E]
Tue
20 Oct
7 12.09pm. Lake Stakes. 6k in 34:44 (5:47/km) @ AHR 121 (75%), MHR 127. Clifton Shelby. Recovery jog effort. Legs a little sore and tight. 1k warm-up to the start. RS 700. Sunny, 24°C; very windy. [E]
Wed
21 Oct
7 12.29pm. BBQ Stakes 6k in 31:25 (5:14/km) @ AHR 136 (84%), MHR 145. Hoka Clifton (old). First 4k hard, 2k steady. 5:16, 5:29, 4:49, 5:26, 4:57, 5:16 + 12s. Legs/energy good. Group 20m. RS 712. Overcast, 20°C; humid! [H]
Thu
22 Oct
nil Running rest day. Packing and Kathy's birthday dinner at Fisher Viet in the evening.
Fri
23 Oct
9 12.28pm. Race: Customs H'cap 5k in 22:46 (4:33/km) @ AHR 146 (90%), MHR 156. Hoka Clifton. Ran hard from start, chasing Lloyd and another bloke - passed after first turn. Pushed by this unknown runner all the way - got him at the finish. Legs OK but not great. Splits: 4:33, 4:31, 4:35, 4:40, 4:27. Warm-up 2k incl 3 x strides. Slow 2k warm-down. 24k bike. RS 665. Mild, 13°C; breezy. [B]
Sat
24 Oct
nil Bus to Sydney, 12 noon.
Sun
25 Oct
3 6.34am. Treadmill 3k progression run in 15:45 (5:15/km), no HR data. Clifton Shelby. 5:23, 5:14, 5:08. Nice treadmill at Rydges Sydney International Airport. Legs/energy good. [M]
Week 43 33k - Good Customs Handicap. Weight 73.0kg.
Mon
26 Oct
nil Flight to LAX Sunday, arriving Sunday morning US time. Flight Monday to Memphis TN via Dallas Fort Worth.
Tue
27 Oct
5.5 5.56pm. Memphis, TN. 31:35 (5:45/km) @ AHR 117 (72%), MHR 136. Clifton Shelby. Easy pre-dinner run to Beale Street, down to Riverside Drive and out/back Mississippi. Legs/energy good. RS 672. Some light rain, 18°C; calm. [E]
Wed
28 Oct
nil Big touring day in Memphis - Graceland and the National Civil Rights Museum.
Thu
29 Oct
5 7.01am. Memphis, TN. 27:04 (5:25/km) @ AHR 122 (75%), MHR 131. Clifton Shelby. Early O/B, south/north beside the Mississippi on a lovely flat (but concrete) parkland path. Legs and energy good. Long day driving to Nashville. RS 661. Mild, 12°C; calm. [M]
Fri
30 Oct
6.8 4.51pm. Nashville, TN. 38:45 moving time (5:42/km) @ AHR 120 est (75%), MHR 135. Clifton Shelby. South from Best Western on Division, Broadway and 21st Ave through Vanderbilt Uni campus. Lots of stop/start at traffic lights. Legs/energy good. RS 684. Mild, 16°C; overcast. [E]
Sat
31 Oct
nil Drive (Mal still) Nashville to Pigeon Forge, arriving 1.50pm, then all afternoon at the Dollyworld theme park.
Sun
1 Nov
5 4.59pm. Pigeon Forge, TN. 26:33 (5:19/km) @ AHR 126 (78%), MHR 138. Clifton Shelby. From Hampton Inn on (thankfully) some dead quiet suburban roads, hilly first km up to a scenic loop (lovely fall colours) then back. Legs/energy good. RS 669. Mild, 18°C; overcast. [M]
Week 44 22k - OK - don't want to run much less. Weight ? 154km last 4 weeks.


DateKms Comments
Mon
2 Nov
nil Driving day from Pigeon Forge through the Smoky Mountains (via Fontana Dam) to Chattanooga, arriving in darkness.
Tue
3 Nov
5 5.15pm. Chattanooga, TN. 26:06 (5:13/km) @ AHR 126 (78%), MHR 142. Clifton Shelby. From Hampton Inn, crossing Cummings Hwy (difficult), then O/B on narrow, quiet suburban roads. Saw a teenage female runner up ahead - she stopped at a house and checked her phone. Legs/energy good. RS 658. Mild, 17°C; humid. [M]
Wed
4 Nov
nil Driving day - Chattanooga, Tennessee to Opelika, Alabama.
Thu
5 Nov
nil Driving day - Opelika AL to Crawfordville, Florida. Arrived late.
Fri
6 Nov
5 5.16pm. Crystal River. 25:56 (5:11/km) @ AHR 135 (83%), MHR 141. Clifton Shelby. From Hampton Inn, O/B north to Jim LeGrone Park. Ran strongly, but faded. Legs good. RS 700. Hot, 29°C; calm. [H]
Sat
7 Nov
5 5.39pm. Bradenton. 27:15 (5:27/km) @ AHR 129 (80%), MHR 137. Clifton Shelby. From Hampton Inn, O/B east on the River Walk by the Manatee River. Legs OK, energy a bit down. Another flat course. I think, the highest humidity I've run in. Sweating heaps from early on. RS 703. Hot, 28°C; humid! [M]
Sun
8 Nov
4 7.07pm. Bradenton. 21:51 (5:28/km) @ AHR 125 (77%), MHR 137. Clifton Shelby. From Hampton Inn, O/B east on the River Walk by the Manatee River. Hard to breathe due to the humidity. Late pumkin crunch with cream/ice cream at Dick and Sue's - upset stomach so stopped early. RS 683. Overcast, 27°C; humid! [M]
Week 45 19k - Some good runs. Weight 77kg (170 lbs on hotel scales).
Mon
9 Nov
nil Drive from Bradenton to Orlando. Pool swim at the hotel, then an early dinner plus clothes washing.
Tue
10 Nov
5 6.27am. Orlando. 27:15 (5:27/km) @ AHR 127 (78%), MHR 139. Clifton Shelby. From Drury Inn & Suites, O/B south on Turkey Lake Rd. Energy/legs OK but breathing difficult due to the humidity. Dead flat again, on a concrete footpath. RS 692. Overcast, 23°C; humid! [M]
Wed
11 Nov
5 6.22am. Orlando. 27:06 (5:25/km) @ AHR 125 (77%), MHR 143. Clifton Shelby. From Drury Inn & Suites, O/B south on Turkey Lake Rd. Felt better than yesterday - less humid and a light northerly breeze. RS 678. Overcast, 22°C; humid. [M]
Thu
12 Nov
4.36 8.03am. Orlando. 22:30 (5:10/km) @ AHR 131 (81%), MHR 146. Clifton Shelby. From Drury Inn & Suites, O/B south on Turkey Lake Rd. Shorter, faster than usual, aiming for a Strava segment PB. Legs pretty good. RS 676. Overcast, 19°C; humid. [M]
Fri
13 Nov
nil Swim in Atlantic yesterday arvo late (Cocoa Beach). All day today at Kennedy Space Center.
Sat
14 Nov
6 4.23pm. Fernandina Beach. 33:20 (5:33/km) @ AHR 132 (78%), MHR 145. Clifton Shelby. After driving here from Cocoa Beach. O/B on a wide, flat beach at low tide. Big headwind running north (15:20 for the second 3k). RS 733. Mild, 23°C; windy! [H]
Sun
15 Nov
5 4.14pm. Savannah, Georgia. 28:30 (5:42/km) @ AHR 123 (76%), MHR 132. Clifton Shelby. From Holiday Inn Express, to the river, east then west, back on Bay St. Dodging tourists, weddings and cobblestones. RS 701. Mild, 23°C; calm [M]
Week 46 25k - Really enjoyed the run on Fernandina Beach. Weight ?
Mon
16 Nov
7 4.14pm. Savannah, GA. 39:30 (5:39/km) @ AHR 130 (80%), MHR 140. Clifton Shelby. From Holiday Inn Express up Bull St (passing Forrest Gump's park) to Forsyth Park - 3 laps solid pace (5:02 ks) then back. Legs/energy good. Stomach not quite so (too soon after a beer). RS 734. Mild, 21°C; calm. [M]
Tue
17 Nov
nil Long driving day - Savannah GA to Greenville SC. Arrived too late (and tired) to run. Short walk.
Wed
18 Nov
10 4.21pm. Greenville, SC. 55:27 (5:33/km) @ AHR 129 (80%), MHR 139. Clifton Shelby. O/B through Falls Park next to Reedy River. A lovely park. Enjoyed the cooler temps and light rain. Saw 7 other runners. RS 716. Mild, 17°C; rainy. [M]
Thu
19 Nov
nil Driving day - Greenville to Durham. Laundromat on arrival, too dark to run afterwards.
Fri
20 Nov
5

5
7.46am. Durham, NC. 28:03 (5:36/km) @ AHR 126 (78%), MHR 138. Clifton Shelby. Found a nice loop course including a bike path through a park near a river. RS 706. Cold, 11°C; sunny. [M]
4.25pm. Richmond, NC. 26:33 (5:18/km) @ AHR 129 (80%), MHR 142. Clifton Shelby. From hotel, O/Backs on quiet suburban roads. Legs/energy OK. RS 685. Cold, 9°C; calm. [M]
Sat
21 Nov
10 4.23pm. Washington, DC. 52:06 (5:12/km) @ AHR 130 (80%), MHR 142. Clifton Shelby. Down P St from Dupont Circle, then O/B by Potomac, over the bridge to Arlington. Relaxed running on paths I'd run in 2011. Legs/energy good. RS 677. Cold, 9°C; breezy. [M]
Sun
22 Nov
nil All day doing the Newseum building, then White House in darkness - home and straight to dinner.
Week 47 37k - Cold, but so good running my old course in Washington. Weight ?
Mon
23 Nov
10 3:55pm. Washington, DC. 53:29 (5:21/km) @ AHR 125 (77%), MHR 136. Clifton Shelby. Down P St from Dupont Circle, by Potomac to Lincoln Memorial, around Washington Monument and back. Very cold (38F) and breezy. Cold hands. Legs/energy OK. RS 669. Cold, 6°C; breezy. [M]
Tue
24 Nov
nil Up early for the long train ride - Grand Central Station, DC to Penn Station, New York. Arrived late after a dodgy taxi ride, then late 'lunch', early dinner.
Wed
25 Nov
nil All day at the 9/11 Memorial, followed by a walk over the Brooklyn Bridge, subway back to Times Square.
Thu
26 Nov
13 3:55pm. New York, NY. 74:45 (5:45/km) @ AHR 130 (80%), MHR 154. Clifton Shelby. After the Macy's Day Parade: Run/walk to Central Park, almost a full anti-clockwise lap at a strong effort. Felt really good! Very excited to be running in the park again. 8k in the park, 41:12 (5:09/km) @ AHR 139. Jog/walk back through the city to The Lexington. RS 716 (on the Central Park bit). Mild, 14°C; calm. [M]
Fri
27 Nov
nil Up early, subway to JFK, then all day in the Chevy Suburban (Peg driving) to Buffalo, arriving in darkness.
Sat
28 Nov
nil Thanksgiving at Peg's. Walked there, arriving about 12.30pm. Walk home to the Embassy Suites, arriving late.
Sun
29 Nov
5 9.53am. Buffalo, NY. 25:58 (5:12/km), no HR data. Clifton Shelby. Wow, so cold! Took a while for the Garmin to get satellites while walking. North up Delaware on the east side, then back on the west side. Ran quick to keep warm (shorts, T, gloves). Chat to an interested local after finishing near the hotel. Legs/energy OK. Very cold, 0°C; calm. [M]
Week 48 28k - Central Park once again! So good! Weight 75.0kg. 109km last 4 weeks.


DateKms Comments
Mon
30 Nov
nil Last day in Buffalo. Visited the Buffalo City Hall (32 floors), great views. Drove south-east to a late lunch at the Roycroft Inn, Aurora. Then shopping at the Five and Dime, 'dinner' at the Manager's Reception back at the Embassy Suites.
Tue
1 Dec
nil Flight. Up early - 5.15am. Early breakfast 6am to 6.35; shuttle bus at 7am to Buffalo Airport to fly to Philadelphia, PA. Connection later for a flight to LAX, arriving late afternoon.
Wed
2 Dec
nil Flight from LAX (leaving 1am Buffalo time) to Sydney.
Thu
3 Dec
nil The lost day, flying over the IDL. Arrived Sydney 7.50am, picked up rental car from Hertz at 8.50am. Drove to Canberra, stopping at the Coolabah Tree Cafe Sutton Forest, Sutton Forest for a pie, sauce and cup of tea. Arrived at Florey 1.15ish. Took bike in my car to the airport, rode home (39k bike), then took the Hertz Camry back to the airport about 6pm. Tired!!
Fri
4 Dec
5 12.28pm. Race: Customs H'cap 5k in 25:11 (5:02/km) @ AHR 147 (91%), MHR 152. Clifton Shelby. Only 23C, but it felt like 30 after the U.S. Ran hard, but thinking my pacing was good (didn't look at the watch). Obviously too fast for my aerobic condition. Big fade coming back - walked the grassy hill. Splits: 4:29, 4:43, 5:02, 5:11, 5:36 + 10s. RS 740! Sunny, 23°C; breezy. [B]
Sat
5 Dec
5 8.03am. Race: Tuggers Parkrun 5k. 63rd in 24:12 (4:50/km) @ AHR 148 (91%), MHR 158. Clifton Shelby. Started in the pack, which helped my pacing. Caught Jim at Maccas, Dave E at 3k. Very high HR compared to a similar race time on October 10. Legs OK, lungs not. Splits: 19 sec to start, 4:55, 4:39, 4:43, 4:49, 4:47. RS 716. Sunny, 17°C; calm. [B]
Sun
6 Dec
nil 25k AM MTB ride around Lake Tuggeranong. Good fun! Still not recovered from the jet lag.
Week 49 10k - Legs/energy good but I've lost fitness. Weight 74.7kg.
Mon
7 Dec
5 1.27pm. First 5k of Mt Tuggers Lineman in 26:46 (5:21/km) @ AHR 136 (80%), MHR 148. Clifton Shelby. Legs/energy good but HR high for the pace, which I expected. 3k hilly walk home (good value!) RS 728. Overcast, 24°C; calm. [H]
Tue
8 Dec
6

2
12.30pm. Lake Stakes. 6k in 32:21 (5:24/km) @ AHR 133 (82%), MHR 143. Saucony T. Felt good but HR still high (125 av before holiday). Legs, energy good. 1st on handicap. Oops! RS 717. Overcast, 23°C; very windy! [M]
6.52m. Race: Parliamentary Relays 2k in 9:10 (4:35/km) @ AHR 142 (88%), MHR 152. Saucony T. Ran 7th leg, Vets' B team. Moving well. Good race with young Vanessa from our A team. RS 651. Warm, 22°C; calm. [H]
Wed
9 Dec
3 1.10pm. BBQ Stakes. 3k in 14:10 (4:43/km), No watches, no HR data. Saucony T. Ran the second leg in a team with Bruce Wight - finished 2nd team on handicap :) Warm, 24°C; breezy! [H]
Thu
10 Dec
6 6.01pm. Race: ACT Vets' 3000m. 10th in 14:13.95 (4:45/km) @ AHR 140 (86%), MHR 152. Saucony Kinvara (white). Splits: 4:44, 4:48, 4:42. Ran as hard as possible, but tired after earlier races (1000m in 4:08.97 and 1k race walk in 5:47.07). Legs and energy pretty good - chased Carol first 2k then got ahead. Run down by Roger last 15 metres! RS 664. Warm, 25°C; breezy. [B]
Fri
11 Dec
5 12.22pm. Customs H'cap 5k pack run in 32:00 (6:24/km) @ AHR 113 (70%), MHR 133. Saucony T. Mostly with Thommo, including some walking with Jim second half. 32k bike PM. RS 723. Sunny, 19°C; windy! [E]
Sat
12 Dec
7 8.05am. Race: Tuggers Parkrun 5k. 48th in 24:00 (4:48/km) @ AHR 138 (91%), MHR 152. Clifton Shelby. Legs didn't feel fresh, but a little faster and much lower HR than last week. 2k warm-down with Brian. Splits: 5 sec to start, 4:52, 4:52, 4:48, 4:47, 4:36. RS 662. Sunny, 12°C; calm. [B]
Sun
13 Dec
nil Running rest day. Helping at the SCT Turkey Run in the morning. 27k quick PM bike.
Week 50 34k - Gradually coming good this week. Weight 74.1kg.
Mon
14 Dec
8.3 5.44pm. Speedygeese 6k early with Geoff then 2.3 with the group in 51:06 (6:09/km) @ AHR 119 (73%), MHR 135. Saucony T. Slight left calf niggle. 27k AM bike. RS 733. Hot, 28°C; breezy. [E]
Tue
15 Dec
6 12.34pm. Lake Stakes. 6k in 31:04 (5:11/km) @ AHR 132 (81%), MHR 146. Saucony T. Steady to the turn, 2k hard, 1k steady. Legs/energy good. 30k PM bike. RS 683. Sunny, 24°C; breezy. [H]
Wed
16 Dec
6.7 12.29pm. BBQ Stakes 6k, 28th in 32:46 (5:28/km) @ AHR 133 (82%), MHR 142. Saucony T. First 3k hard, then steady (incl some walks). Legs OK but not fresh. RS 726. Warm, 23°C; breezy. [H]
Thu
17 Dec
4 8.10pm. Race: ACT Vets' 3000m. 4th in 13:56.04 (4:45/km), no HR data. Splits: 4:35, 4:43, 4:38. Ran hard. Breathing very easy but legs not fresh. Following Geoff & Jen at a distance with Angel behind the first half. Can run much faster with fresh legs. Strides and 100m race-walk warm-up. Bike to and from the track (33k total). Warm, 26°C; calm. [B]
Fri
18 Dec
7 12.28pm. Customs H'cap in 32:36 (6:30/km) @ AHR 123 (76%), MHR 146. Saucony T. First k hard (4:38) then fartlek - seven short efforts as I was passed, with walk recoveries. Legs a little tight. 24k bike PM. RS 802. Hot, 30°C; breezy. [H]
Sat
19 Dec
5 7.57am. Race: Tuggers Parkrun 5k. 82nd in 26:38 (5:20/km) @ AHR 133 (85%), MHR 140. Saucony T. MAF heart-rate attempt. Splits: 9s to start, 5:21, 5:12, 5:11, 5:20, 5:25. Too hot! Sweating heaps. No warm-up/down. 25k bike. RS 708. Hot, 25°C; calm. [M]
Sun
20 Dec
10.6 7.33am. Race: Tour de Ridges 10.6k. 9th in 58:38 (5:32/km) @ AHR 136 (84%), MHR 150. Saucony T. Very easy start, following Jim, then Dave Clarke. About 7 short walks on the hills. Better RS# than last year. Splits: 6:01, 5:54, 5:32, 5:45, 5:42, 5:13, 5:57, 5:22, 5:22, 4:48 + 3:03. 25k fast PM bike with Mel C. RS 752. Sunny, 24°C; Hot! [H]
Week 51 47k - Good 3000m and training week. Weight 73.8kg.
Mon
21 Dec
8.4 5.32pm. Speedygeese west side short relays session. 59:06 (7:02/km) no HR data. Saucony T. Legs not happy (esp left outer knee tendon), took it easy. Run/walks for me. Warm, 20°C; breezy. [M]
Tue
22 Dec
6 12.35pm. Lake Stakes. 6k in 33:12 (5:32/km) @ AHR 125 (77%), MHR 131. Saucony T. Knee good but legs/shins still niggly/sore (Sunday's race). Energy OK. 40k PM bike. RS 692. Sunny, 20°C; breezy. [M]
Wed
23 Dec
5.3 5.26pm. Wagga - Henwood Park, west side of Lake Albert, stopping past Country Club on Plumpton Rd. 27:45 (5:14/km) @ AHR 130 (80%), MHR 140. Clifton Shelby. Legs, energy and movement good. Decided to stop at 5k and walk the rest of my normal 8k course. RS 681. Warm, 27°C; calm. [M]
Thu
24 Dec
nil Running rest day (switching to AM runs). 23k solid AM MTB ride.
Fri
25 Dec
5.1 8.56am. Wagga - Kooringal Primary O/B west side of Lake Albert, turn at Country Club. 27:41 (5:26/km) @ AHR 131 (81%), MHR 143. Clifton Shelby. Legs average. Harder course than Wednesday. RS 711. Sunny, 17°C; windy. [M]
Sat
26 Dec
5 11.01am. Wagga - Plumpton Rd, Dalkeith Ave, Lakeside, Kooringal Rd. 26:22 (5:16/km) @ AHR 132 (81%), MHR 141. Clifton Shelby. Attempted tempo run but it wasn't happening. Legs sore and niggly. 16k PM bike. RS 696. Light rain, 20°C; calm. [M]
Sun
27 Dec
nil Rest day. Not happy with how the legs have been, so giving them a day off.
Week 52 30k - Recovery week. Weight 74.0kg. 121km last 4 weeks.


Goal: 5k in 21 minutes, 59 seconds. Missed by 30 seconds - my fastest 5k was 22:31 at the Tuggeranong Parkrun on 11 April. I have the same goal for 2016.

Races: 3000m in 13:24.0, 5000m in 23:57.17, 5k road in 22:31, Melbourne 10k in 47:39, Nail Can Hill Run in 59:15, ACT XC Champs 12k in 58:44, Dunrossil Drive 4.2k in 19:24, City to Surf 14k in 70:17, Tour de Ridges 10.6k in 58:38 (9th).

Numbers: I ran 1,804 kilometres, an average of 34.7 per week. Finished 84 races (many run as tempo runs or easy). There were 103 days when I didn't run (way too many).

Other words: A year of consolidation with some satisfactory results. Happiest with the 22:31 5k even though it fell short of my goal time. Continued to enjoy cycling and the cyclocross races and duathlons I competed in. Long service leave for the second half of the year, enjoying the lifestyle of a professional runner and a trip to the US with Joy and Mal.

[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.