Ewen's Running Diary - 2017

This page is my running diary for 2017. Clicking here will scroll this page to the current week.
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 2017 - Race 5k in 22 minutes, 45 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
2 Jan
11.3 8.38am. Wagga - Plumpton Rd to Apex Park, back west side of lake. 69:18 (6:08/km) @ AHR 118 (74%), MHR 129. NB880v6. Steady effort, enjoying the cool breeze. Energy good. RS 724. Mild, 18°C; breezy. [M]
Tue
3 Jan
12 6.00pm. Wagga - Anti-clockwise lake lap then O/B shady trees & west side. 68:36 (5:43/km) @ AHR 128 (81%), MHR 140. Saucony Bonneville. Felt pretty good and moving well. Energy good. RS 732. Hot, 31°C; breezy. [M]
Wed
4 Jan
12.3 7.06pm. Stranger Pond via Conder/Bonython trail. 71:20 (5:48/km) @ AHR 125 (79%), MHR 135. NB880v6. Stopped back in Calwell. Good first 10k, then tired. RS 725. Mild, 22°C; breezy. [M]
Thu
5 Jan
5

8.2
10.35am. Retirement Home (finish) 5k. 30:09 (6:02/km) @ AHR 118 (74%), MHR 132. Clifton Orange. Recovery run. Legs and energy ordinary. RS 712. Warm, 21°C; sunny. [E]
5.35pm. Speedygeese, total 54:18 (6:37/km) @ AHR 114 (72%), MHR 135. NB 880v6. Easy hills and flats, some with Dave, east side grass. RS 755. Warm, 26°C; stormy. [E]
Fri
6 Jan
10.2 12.05pm. Customs H'cap 5k in 30:43 (6:09/km) @ AHR 122 (77%), MHR 133. NB 880v6. Too hot. Ran very easily, including the run to and from PH at 6:10/km. Tired. RS 750. Hot, 27°C; sunny. [M]
Sat
7 Jan
9.7

5
8.02am. Race: Tuggers Parkrun 5k. 56th in 23:51 (4:46/km) @ AHR 143 (90%), MHR 154. Clifton Shelby. Happy with this run. Legs felt good - could have run faster. Slowish start, passing Jim after 1k. Splits: 2s to start, 5:00, 4:40, 4:38, 4:45, 4:46. Warm-up 2.6k, warm-down 2.1k with Dave. RS 682. Warm, 18°C; calm. [B]
7.05pm. Retirement Home 5k. 30:01 (6:00/km) @ AHR 120 (75%), MHR 130. Kinvara Grey. Recovery, easy. RS 720. Hot, 29°C; calm. [E]
Sun
8 Jan
10.6 8.26am. Mt Stromlo loop (reverse) in 63:24 (5:59/km) @ AHR 124 (78%), MHR 143. Saucony Bonneville. With Jen and Dave - hard up Mt Stromlo Rd then steady. Legs & energy OK, but too hot. RS 742. Warm, 23°C; humid. [M]
Week 01 84k - Good Parkrun and start to 2017. Weight 73.2kg.
Mon
9 Jan
10

6.2
9.11am. Local Trail Loop in 62:54 (6:17/km) @ AHR 118 (74%), MHR 131. Clifton Orange. Slow start but moving well later. Chat to another old bloke (Peter) - training for the Canberra Marathon. RS 742. Warm, 23°C; humid. [E]
5.37pm. Speedygeese, total 45:06 (7:16/km) @ AHR 105 (66%), MHR 135. Saucony Bonneville. Easy triangle relays in a team with Nic and Andy. Tired. RS 764. Overcast, 30°C; breezy. [E]
Tue
10 Jan
6.5

10
12.14pm. Lake Stakes. 6k in 33:52 (5:39/km) @ AHR 126 (79%), MHR 138. Saucony Bonneville. Steady MAF effort. Legs & energy okay. Coffee with Carolyne afterwards. RS 711. Hot, 30°C; windy. [M]
7.09pm. Bonython trail to Calwell. 61:27 (6:09/km) @ AHR 124 (79%), MHR 133. NB880v6. A little tired but moving okay. Too hot and sweaty. RS 762. Hot, 29°C; calm. [M]
Wed
11 Jan
6

5
12.20pm. BBQ Stakes 6k in 38:28 (6:25/km) @ AHR 121 (76%), MHR 137. Clifton Orange. Ran with Roger, walking the hills. Legs & energy OK. Splits: 6:19 6:38 5:50 7:04 5:30 6:55 +12s. RS 776. Very hot, 32°C; windy. [M]
7.36pm. Charles River 5k out in 30:17 (6:03/km) @ AHR 112 (70%), MHR 120. Clifton Orange. Easy, but felt tired. Walk back. RS 678. Warm, 28°C; breezy. [E]
Thu
12 Jan
3.5

10
8.55am. Trail 3.5k O/B in 20:56 (5:59/km) @ AHR 120 (75%), MHR 131. Triumph Bonneville. New course for a regular short run. RS 718. Sunny, 20°C; breezy. [E]
5.35pm. Speedygeese, total 60:36 (6:04/km) @ AHR 119 (66%), MHR 144. Black Frees. Mostly flat east side loops with Sandeep & Dave. Legs & energy good. RS 721. Sunny, 28°C; breezy. [E]
Fri
13 Jan
3.5 8.23am. Trail 3.5k O/B in 20:54 (5:58/km) @ AHR 118 (74%), MHR 136. Triumph Bonneville. Quicker up the hill coming back. RS 705. Sunny, 23°C; breezy. [E]
Sat
14 Jan
13 8.00am. Race: Tuggers Parkrun 5k. 52nd in 24:37 (4:55/km) @ AHR 139 (87%), MHR 149. Clifton Shelby. Not a lot of fun. Too hot. Happy that I was moving well with no niggles. Splits: 2s to start, 5:00, 4:46, 4:47, 4:58, 4:59 + 5s. Warm-up 1.3k, warm-down 6.8k. RS 684. Warm, 21°C; windy. [B]
Sun
15 Jan
13.5 8.11am. Solo O/B Bidgee River track from Maccas to Lake Gordon. 82:04 (6:05/km) @ AHR 123 (77%), MHR 144. NB880v6. Easy out, quick on the track coming back. Good legs & energy. RS 748. Mild, 17°C; breezy. [M]
Week 02 87k - Good week and Sunday run. Weight 73.4kg.
Mon
16 Jan
8.2

10.4
8.37am. Banks trail O/B in 52:12 (6:22/km) @ AHR 121 (76%), MHR 133. Clifton Orange. Easy, walking the steep hills. Legs and energy OK. RS 770. Warm, 21°C; humid. [M]
5.35pm. Speedygeese, total 63:15 (6:05/km) @ AHR 118 (74%), MHR 132. Black Frees. Continuous small loops from the oval, good legs & energy. RS 718. Hot, 31°C; calm. [E]
Tue
17 Jan
7

10.2
12.04pm. Lake Stakes. 6k in 34:29 (5:45/km) @ AHR 125 (79%), MHR 138. Saucony Bonneville. Steady with Karen and Peter C. Legs okay. RS 718. Hot, 33°C; windy. [M]
7.20pm. Mt Tuggers to Bonython trail, Is Plains. 61:04 (5:59/km) @ AHR 122 (77%), MHR 131. Saucony Bonneville. Okay run but dehydrated on walk home. RS 730. Hot, 34°C; calm. [M]
Wed
18 Jan
6.4 12.19pm. BBQ Stakes 6.4k in 40:54 (6:23/km) @ AHR 119 (75%), MHR 140. NB880v6. Incl run from car park. Took it easy. Too hot! RS 760. Very hot, 36°C; windy. [M]
Thu
19 Jan
10.3

8.1
10.18am. Local Trails and Calwell Shops in 59:18 (5:45/km) @ AHR 125 (79%), MHR 135. Clifton Orange. Legs & energy good. Lovely weather. RS 720. Mild, 15°C; overcast. [M]
6.01pm. Race: ACT Vets' 3000m. 7th in 14:48.52 (4:56/km) @ AHR 139 (87%), MHR 145. Saucony Bonneville. Splits: 4:54, 4:54, 5:01. Tempo effort, chasing Carol first 3 laps then solo. Legs ordinary. 1.1k w'up, 4k w'down. RS 686. Mild, 18°C; windy. [H]
Fri
20 Jan
6 12.05pm. Customs H'cap 5k in 30:14 (6:03/km) @ AHR 115 (72%), MHR 128. NB 880v6. Short 1k warm-up from Anzac Pde. Very easy. Legs and energy okay. RS 695. Humid, 21°C; windy. [E]
Sat
21 Jan
11.3 8.01am. Race: Tuggers Parkrun 5k. 54th in 23:54 (4:47/km) @ AHR 139 (87%), MHR 149. Clifton Shelby. Took a while to get going. Thought it would be slower. Splits: 2s to start, 5:00, 4:45, 4:40, 4:45, 4:42. Warm-up 1.2k, warm-down 5.1k. RS 664. Mild, 14°C; breezy (sth). [B]
Sun
22 Jan
15.3 7.36am. Oxley Hill, Bonython trail, Bidgee single track with Dave, Mhairi, Sandeep, Susan and Jen. 1:28:08 (5:46/km) @ AHR 125 (79%), MHR 146. Clifton Orange. Enjoyable run incl a few harder efforts. Good legs & energy. RS 720. Mild, 16°C; overcast. [M]
Week 03 93k - Good week, Parkrun and long run. Weight 73.4kg.
Mon
23 Jan
6.4

10.3
9.22am. Local Trail Loop in 38:58 (6:05/km) @ AHR 128 (81%), MHR 140. NB880v6. Legs okay but HR quite high (due to yesterday's training and the heat?). RS 779. Hot, 26°C; humid. [M]
5.37pm. Speedygeese, total 62:12 (6:02/km) @ AHR 122 (77%), MHR 141. Black Frees. 900m loop from the oval continuous. Felt better than this morning. RS 737. Hot, 32°C; humid. [M]
Tue
24 Jan
6.5

10.5
12.04pm. Lake Stakes. 6k in 34:30 (5:45/km) @ AHR 125 (79%), MHR 134. Saucony Bonneville. Steady run, keeping the HR under 130. Good legs and energy. RS 719. Hot, 33°C; windy. [M]
7.38pm. Mt Tuggers to Bonython trail, Is Plains. 60:35 (5:46/km) @ AHR 127 (80%), MHR 139. Saucony Bonneville. Felt better than expected - late start helped. RS 733. Hot, 28°C; breezy. [M]
Wed
25 Jan
9

5
12.20pm. BBQ Stakes 6k in 34:25 (5:44/km) @ AHR 125 (79%), MHR 140. Clifton Orange. Steady, fast 3rd km and finish sprint. Legs & energy good. 3k warm-up. Splits: 5:54, 6:11, 5:05, 6:14, 5:22, 5:31 +18s. RS 717. Mild, 20°C; overcast. [M]
6.00pm. Race: ACT Vets' 3000m (AIS). 8th in 14:41.68 (4:54/km) @ AHR 140 (88%), MHR 148. Saucony Bonneville. Splits: 4:53, 4:56, 4:53. Tempo effort, chasing Thea first km. Tired legs. 2k warm-down race-walk. RS 686. Hot, 25°C; humid. [H]
Thu
26 Jan
7.5

10.4
8.53am. Lake Tuggeranong. Clockwise lap plus O/B from Maccas with Dave in 44:20 (5:55/km) @ AHR 121 (76%), MHR 134. Clifton Orange. Recovery, feeling better as run progressed. RS 715. Warm, 19°C; calm. [M]
5.36pm. Speedygeese, total 59:06 (5:40/km) @ AHR 121 (76%), MHR 135. Saucony Bonneville. Yarralumla Dog Park / Oval. Steady, stopping every 2 laps on the oval. Felt OK. RS 688. Warm, 29 to 20°C; breezy. [M]
Fri
27 Jan
9.4 12.07pm. Customs H'cap 5k in 30:48 (6:10/km) @ AHR 123 (77%), MHR 145. NB 880v6. Warm-up to and from PH. Easy apart from rushing to the start (made it by 30s) and sprinting to beat Jim. RS 758. Humid, 26°C; calm. [M]
Sat
28 Jan
7

2.3
8.05am. Race: Tuggers Parkrun 5k. 71st in 24:45 (4:57/km) @ AHR 141 (89%), MHR 156. Clifton Shelby. Slow start, tempo 2.5k, then catching Jimmy. Sprint finish. Splits: 7s to start, 5:11, 4:55, 4:52, 4:54, 4:45. Warm-up 2k. RS 698. Warm, 23°C; calm. [H]
7.33pm. Track, Calwell. 2.3k in 9:14 (4:01/km) @ AHR 106 (77%), MHR 126. Black Frees. 23 x 100m with 100m (not timed) walk recoveries. Stride session. Hot, 32°C; calm. [M]
Sun
29 Jan
5.5 7.13am. Stromlo Forest Park in 34:30 (6:16/km) @ AHR 95 (60%), MHR 122. Kinvara Grey. Easy stop/start watching the World XC Trials races with Geoff. Sunny, 18°C; calm. [E]
Week 04 90k - Good week (apart from the heat). Weight 72.7kg. 354km last 4 weeks.


DateKms Comments
Mon
30 Jan
7.2 9.43am. Around Mt Tuggers in 42:20 (5:53/km) @ AHR 128 (81%), MHR 138. Clifton Orange. Too hot! Stopped at 7k when I was thinking about running 10k. RS 753. Hot, 29°C; breezy. [M]
Tue
31 Jan
12.4

5.5
6.32am. Local Trail Loop finishing at Calwell Track in 74:48 (6:02/km) @ AHR 123 (77%), MHR 134. Clifton Orange. Much less stressful than yesterday. Good legs & energy. RS 742. Warm, 23°C; overcast. [M]
6.17pm. Race: YCRC Summer Series: Stromlo 5k - 13th in 25:55 (5:11/km) @ AHR 140 (88%), MHR 153. Black Frees. New course: 5:09, 4:53, 5:09, 4:48, 5:03 +52s. Slow start, wary of the heat. Chased Kathy S 2nd lap, catching up on the mountain. 500m warm-up with Brian Wenn. RS 726. Hot, 30°C; breezy. [H]
Wed
1 Feb
7 12.09pm. BBQ Stakes (reverse) 6k in 34:27 (5:45/km) @ AHR 129 (81%), MHR 140. Saucony Bonneville. Left foot niggle good. Enjoyed the cooler weather. Good legs & energy. Warm-up 1k. RS 741. Overcast, 22°C; humid. [M]
Thu
2 Feb
6.2

8.7
11.04am. Track, Calwell. 2k in 7:58 (3:59/km) @ AHR 108 (68%), MHR 125. Saucony Bonneville. 20 x 100m with 100m slow walk recoveries. 4k warm-up to the track. Stride session. Warm, 22°C; calm. [M]
6.01pm. Race: ACT Vets' 3000m. 7th in 14:18.51 (4:46/km) @ AHR 142 (89%), MHR 150. Saucony Bonneville. Splits: 4:27, 5:01, 4:50. Faster start, with Rog for 3 laps then tired. 1.5k w'up, 4.2k w'down incl spiral h'cap. RS 677. Warm, 23°C; breezy. [H]
Fri
3 Feb
10.2 12.07pm. Customs H'cap 5k in 30:43 (6:09/km) @ AHR 117 (74%), MHR 128. Saucony Bonneville. 2k warm-up, 3.2k warm-down PH at same pace. Felt slow. Good legs and energy. RS 719. Warm, 22°C; breezy. [E]
Sat
4 Feb
9 8.03am. Race: Tuggers Parkrun 5k. 51st in 23:41 (4:44/km) @ AHR 143 (90%), MHR 155. Clifton Shelby. Felt good! Wasn't expecting much as left foot (outer bone/tendon) was niggly in warm-up and weather too warm for me. After a slow first km, catching and passing people throughout. Splits: 3s to start, 4:52, 4:41, 4:42, 4:43, 4:41. Warm-up 2k, warm-down 2k with Dave. RS 677. Humid, 21°C; calm. [B]
Sun
5 Feb
16.2 7.06am. Big group run clockwise around Mt Ainslie + O/B from Ainslie shops. 95:20 (5:53/km) @ AHR 125 (79%), MHR 144. Saucony Bonneville. Went better than I thought it would. Good legs and energy, no niggles. RS 736. Warm, 19°C; overcast. [M]
Week 05 82k - Good Parkrun 5k, lighter week. Weight 73.2kg.
Mon
6 Feb
7.4 5.36pm. Speedygeese, total 46:30 (6:17/km) @ AHR 114 (72%), MHR 132. Black Frees. 211m west side tennis court relays with Warrick and Mick easy. Legs & energy OK. RS 716. Warm, 28°C; humid. [E]
Tue
7 Feb
10.2

7.3
12.03pm. Lake Stakes (clockwise). 6k in 35:11 (5:52/km) @ AHR 121 (76%), MHR 128. Saucony Bonneville. Steady MAF HR run. Good legs and energy. 2k warm-up and down. RS 710. Warm 20°C; windy. [M]
6.04pm. Race: YCRC Summer Series: Museum 5k. 38th in 27:05 (5:25/km) @ AHR 131 (82%), MHR 138. Clifton Orange. Steady MAF run, breathing good, legs ordinary. 1k warm-up & warm-down. RS 710. Overcast, 17°C; windy. [M]
Wed
8 Feb
7

6
12.08pm. BBQ Stakes 6k in 35:20 (5:53/km) @ AHR 122 (77%), MHR 143. Saucony Bonneville. Faster 3rd and 5th ks. Good legs & energy. 1k warm-up. Splits: 5:50, 6:06, 5:06, 6:22, 4:28, 7:10 +18s. RS 718. Humid, 21°C; overcast. [M]
7:02pm. Track, Calwell. 2k in 8:03 (4:01/km) @ AHR 105 (66%), MHR 123. Black Frees. 20 x 100m with 100m slow walk recoveries. 4k warm-up to the track. Strides session. Overcast, 23°C; calm. [M]
Thu
9 Feb
11 5.50pm. Race: ACT Vets' 3000m. 9th in 16:46.70 (5:36/km) @ AHR 128 (81%), MHR 137. Saucony Bonneville. Age Handicap. Ran easily due to the heat. 1k warm-up, 7k warm-down. RS 716. Very hot, 35°C; calm. [M]
Fri
10 Feb
10 6.58am. Local Trail Loop, clockwise Mt Tugg, finishing at the track in 66:28 (6:39/km) @ AHR 113 (71%), MHR 128. Clifton Orange. Very easy, with hill walks. RS 751. Warm, 23°C; humid. [E]
Sat
11 Feb
10.4 8.06am. Race: Tuggers Parkrun 5k. 106th in 27:58 (5:36/km) @ AHR 128 (81%), MHR 140. Saucony Bonneville. MAF HR run because of the heat. Slow start. Felt OK but very sweaty. Splits: 11s to start, 5:52, 5:30, 5:30, 5:33, 5:22. Warm-up 1.1k, warm-down 5.3k (6:23/km). RS 716. Hot, 26°C; calm. [M]
Sun
12 Feb
15.4

2
7.09am. Vets Sprint Marathon Relay as a long run with lots of stops. 97:06 (6:18/km) @ AHR 113 (71%), MHR 135. Saucony Bonneville. Very sweaty. Legs a bit ordinary. RS 712. Hot, 27°C; humid. [E]
4.30m. Post coffee with Dave O/B skate park. 12:00 (6:00/km) No HR data. Sandals. Legs good. Lost a little skin. Mild, 16°C; breezy. [E]
Week 06 87k - Tough week with the heat. Weight 72.9kg.
Mon
13 Feb
10

5.3
9.54am. Charles River, Isabella Plains to fire station underpass. 59:20 (5:56/km) @ AHR 117 (74%), MHR 130. Clifton Orange. Easy, enjoying the coolness. RS 694. Mild, 15°C; sunny. [M]
5.34pm. Speedygeese, total 30:36 (5:46/km) @ AHR 110 (69%), MHR 137. Black Virrata. 13 x 90m downhill strides on grass hill west side. Close to a full sprint, about 3:30/k pace or better. RS 635. Warm, 22°C; breezy. [M]
Tue
14 Feb
11

7.5
12.04pm. Lake Stakes. 6k in 36:29 (6:05/km) @ AHR 118 (74%), MHR 127. Clifton Orange. 5k warm-up, some with Sandeep. Legs a bit ordinary today but no niggles. RS 717. Sunny, 21°C; breezy. [M]
6.15pm. Race: YCRC Summer Series: Telopea Park 4k - 23rd in 19:55 (4:59/km) @ AHR 138 (87%), MHR 151. Kinvara Grey. Felt good! Started easy with Brian and Burkie, then picked it up, caching Rog, Kathy and Gabrielle in the 2nd lap. Splits: 5:14, 5:07, 4:57, 4:38. Warm-up 2k, warm-down 1.5k. RS 688. Mild, 16°C; breezy. [H]
Wed
15 Feb
10.3 12.00pm. BBQ Stakes 6k in 36:59 (6:10/km) @ AHR 120 (75%), MHR 134. Saucony Bonneville. Easy with ordinary legs and much walking. 3k warm-up, 1.3k warm-down. RS 740. Sunny, 23°C; breezy. [M]
Thu
16 Feb
9.7 6.01pm. Race: ACT Vets' 3000m. 6th in 14:52.67 (4:58/km) @ AHR 137 (86%), MHR 151. Saucony Bonneville. Splits: 4:56, 5:00, 4:57. Too hot. Followed Rog for 1k then dropped back. 600m warm-up, 6.1k warm-down included 2k race walk, 1500m relay and 6 lap spiral. RS 679. Hot, 32°C; breezy. [H]
Fri
17 Feb
10.5 11.55am. Customs H'cap 5k in 29:51 (5:58/km) @ AHR 121 (76%), MHR 140. Saucony Bonneville. 3k warm-up, 2.5k warm-down back to PH. Legs feeling better today. RS 722. Hot, 31°C; windy. [M]
Sat
18 Feb
13.2 8.01am. Race: Tuggers Parkrun 5k. 76th in 25:35 (5:07/km) @ AHR 135 (85%), MHR 151. Clifton Shelby. Progression run with a fast last km to pass Jimmy. Splits: 5s to start, 5:29, 5:15, 5:07, 5:00, 4:39. Warm-up 2.1k. Warm-down 6.1k. RS 691. Mild, 18°C; breezy. [H]
Sun
19 Feb
14.4

3
7.07am. Stromlo trail lap plus grass track with Dave, Jacob, Giles, Angus, Mhairi, Bron & Narelle. 1:22:24 (5:43/km) @ AHR 124 (78%), MHR 143. Clifton Orange. Felt pretty good once up the first hill. RS 710. Sunny, 10°C; breezy. [M]
4.30m. Recovery with Dave O/B past dam. 18:28 (6:09/km) No HR data. Saucony Bonneville. Easy progression. Mild, 16°C; breezy. [E]
Week 07 95k - Good week and YCRC race. Weight 73.2kg.
Mon
20 Feb
10

11.6
10.36am. Charles River, Isabella Plains to fire station underpass. 62:15 (6:14/km) @ AHR 115 (72%), MHR 128. Clifton Orange. Ordinary legs and a headwind. RS 716. Mild, 15°C; windy. [M]
5.13pm. Speedygeese, total 71:45 (6:11/km) @ AHR 115 (72%), MHR 136. Black Virrata. Steady running on the red gravel path with Dave. Legs much better. RS 711. Mild, 14°C; breezy. [M]
Tue
21 Feb
9

5
11.53am. Lake Stakes. 6k in 33:36 (5:36/km) @ AHR 128 (81%), MHR 134. Saucony Bonneville. 3k warm-up, legs and energy ordinary. 6k at MAF HR effort, felt OK. RS 717. Sunny, 18°C; breezy. [M]
5.29pm. YCRC Summer Series: Course marshall 5k. 31:06 (6:13/km) No HR data. Early run to the turn with Thommo then packing up with Carolyne. Legs a bit ordinary. Sunny, 22°C; calm. [E]
Wed
22 Feb
10 11.53am. BBQ Stakes 6k in 35:36 (5:56/km) @ AHR 131 (82%), MHR 148. Clifton Orange. Easy with a fast 3rd and very fast 5th k (5:07 & 4:22 @ AHR 144). 4k warm-up via Woden Track. RS 777. Sunny, 24°C; breezy. [M]
Thu
23 Feb
10.1 12.47pm. Charles River O/B via Calwell Track in 66:03 (6:32/km) @ AHR 114 (72%), MHR 134. Saucony Bonneville. Bit of a grind, some shade early, then sun. RS 746. Hot, 32°C; breezy. [E]
Fri
24 Feb
9.6 12.05pm. Customs H'cap 5k in 29:08 (5:50/km) @ AHR 123 (77%), MHR 134. Clifton Orange. 2.3k warm-up, 2.3k warm-down back to PH with Thommo. Legs coming back to normal. 35k bike beforehand. RS 717. Sunny, 26°C; breezy. [M]
Sat
25 Feb
11

6.3
8.14am. Race: Tuggers Parkrun 5k. 68th in 23:41 (4:44/km) @ AHR 140 (88%), MHR 154. Clifton Shelby. Better than expected. Slow start again, then generally passing runners. Slight headwind coming back from the turn. Splits: 3s to start, 5:03, 4:40, 4:41, 4:42, 4:32. Warm-up 1k, warm-down 5k. RS 663. Mild, 15°C; breezy. [B]
3.04pm. Isaacs Ridge O/B with Jen & Dave in 37:06 (5:53/km) @ AHR 120 (77%), MHR 132. Triumph Bonneville. Easy, okay legs. RS 707. Sunny, 20°C; calm. [E]
Sun
26 Feb
16.3

2.2
7.07am. Mount Painter & Arbo with Jen, Dave, Bron, Susan, Warrick, Sandeep, Sarah-J, Giles & Jacob. 1:41:20 (6:13/km) @ AHR 121 (76%), MHR 139. Clifton Orange. Better than expected. Good legs & energy. RS 752. Overcast, 12°C; breezy. [M]
5.18pm. Recovery with Dave O/B dam. 13:13 (6:00/km) No HR data. Saucony Bonneville. Easy progression. Mild, 19°C; breezy. [E]
Week 08 101k - Good week and Parkrun. Weight 72.6kg. 365km last 4 weeks.


DateKms Comments
Mon
27 Feb
13.3 5.00pm. Speedygeese, total 1:19:58 (6:01/km) @ AHR 119 (75%), MHR 139. Saucony Bonneville. Early towards Kingston then flagpole relays very easy. Legs ordinary. RS 715. Mild, 21°C; breezy. [E]
Tue
28 Feb
11.1

8.6
12.04pm. Lake Stakes. 6k in 32:57 (5:29/km) @ AHR 132 (83%), MHR 144. Saucony Bonneville. 2k warm-up, 3k warm-down. Easy tempo effort, legs feeling better today. RS 725. Sunny, 18°C; breezy. [M]
6.17pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 28th in 24:34 (4:55/km) @ AHR 142 (89%), MHR 152. Clifton Orange. Hard! Legs just up to it. Chased Jimmy lap 1 and Jason (failed to catch) lap 3. Splits: 4:59, 4:54, 5:03, 5:08, 4:30. 2k warm-up, 1.6k warm-down with Dave. RS 698. Warm, 22°C; humid. [B]
Wed
1 Mar
6 12.09pm. BBQ Stakes (reverse) 6k in 34:48 (5:48/km) @ AHR 126 (81%), MHR 145. Saucony Bonneville. Steady for 3k then quicker (5:52, 5:19, 4:51). OK legs and energy. RS 731. Warm, 24°C; sunny. [M]
Thu
2 Mar
10.1

8.1
11.44am. Charles River, Isabella Plains to fire station underpass. 59:06 (5:51/km) @ AHR 123 (77%), MHR 143. Clifton Orange. Legs took a long time to loosen up. RS 720. Hot, 24°C; cloudy. [M]
5.54pm. ACT Vets' Track, total 49:30 (6:07/km) @ AHR 116 (73%), MHR 146. Saucony Bonneville. 2k racewalk hard, the rest easy jogging with Dave. RS 709. Mild, 18°C; stormy. [M]
Fri
3 Mar
9 12.04pm. Customs H'cap 5k in 29:21 (5:52/km) @ AHR 123 (77%), MHR 132. Saucony Bonneville. 2k warm-up, 2k warm-down back to PH. Legs and energy very ordinary today. RS 722. Warm, 23°C; very windy. [M]
Sat
4 Mar
11.3

4.1
8.00am. Race: Tuggers Parkrun 5k. 84th in 24:58 (5:00/km) @ AHR 138 (87%), MHR 153. Clifton Shelby. Slow first km, tempo next 3k chasing Jimmy, fast last k chasing Andrew. Legs gradually came good. Splits: 6s to start, 5:31, 5:03, 4:53, 4:49, 4:35. Warm-up 2.1k, warm-down 4.2k. RS 689. Damp, 18°C; breezy. [H]
4.13pm. Recovery with Dave, short lake. 23:47 (5:48/km) No HR data. Saucony Bonneville. 4 x 1k, walks between. Cloudy, 21°C; breezy. [E]
Sun
5 Mar
11.3

1.8
7.06am. Mt Majura trails from Hackett with Giles, Dave, Warrick, Susan & Sandeep. 70:15 (6:13/km) @ AHR 120 (75%), MHR 133. Clifton Orange. Tired! Surprised it was this quick as I walked on every hill. RS 746. Overcast, 13°C; calm. [M]
5.18pm. Recovery with Dave O/B parkrun start. 10:42 (5:57/km) No HR data. Saucony Bonneville. Easy. Mild, 19°C; wet. [E]
Week 09 94k - Good week and OK (if tired) races. Weight 72.9kg.
Mon
6 Mar
10.6 5.37pm. Speedygeese, total 61:15 (5:47/km) @ AHR 119 (75%), MHR 142. Black Frees. Easy flagpole relays then red gravel loop warm-down quickish. Legs OK. RS 688. Mild, 22°C; breezy. [E]
Tue
7 Mar
6

7
12.25pm. Lake Stakes (clockwise). 6k in 32:44 (5:27/km) @ AHR 134 (84%), MHR 155. Saucony Bonneville. 3 x 1k intervals. First km warm-up. Splits: 6:25, 4:47, 5:58, 4:34, 6:07, 4:41 + 12s. Felt pretty good. 1st on handicap. RS 731. Sunny, 22°C; windy (south). [B]
6.21pm. Race: YCRC Boathouse 5k. 22nd in 23:57 (4:47/km) @ AHR 143 (90%), MHR 155. Saucony Bonneville. Good race! Passed Jim at 800m, Gabby and a few others before 1k, then running solo. Legs and breathing good. Didn't wear the light shoes. Splits: 4:47, 4:53, 4:52, 4:54, 4:31. Warm-up 800m, warm-down 1.2k. RS 685. Mild, 14°C; windy. [B]
Wed
8 Mar
6 12.25pm. BBQ Stakes 6k in 36:17 (6:03/km) @ AHR 124 (78%), MHR 150. Saucony Bonneville. Easy, lots of walking with the 5th k fast (4:17 @ AHR 146). Legs and energy OK. RS 750. Overcast, 15°C; breezy. [M]
Thu
9 Mar
6.4 6.49pm. ACT Vets' Track AIS, 38:12 (5:58/km) @ AHR 122 (77%), MHR 146. Saucony Bonneville. 1500m race walk in 9:13 then easy bush & bikepath running with Dave. 63k lunch bike. RS 728. Mild, 17°C; breezy. [M]
Fri
10 Mar
7 12.05pm. Customs H'cap 5k in 29:13 (5:51/km) @ AHR 124 (78%), MHR 133. Hoka Orange. 2k warm-up. Legs had nothing. Yesterday's bike ride and race-walk? RS 725. Sunny, 22°C; calm. [M]
Sat
11 Mar
8.7 8.05am. Race: Tuggers Parkrun 5k. 49th in 23:32 (4:42/km) @ AHR 142 (89%), MHR 153. Clifton Shelby. Happy with that, esp after how I felt yesterday. A bit slow first km (need strides in warm-up). Followed Judy B and a young lady from 1k to 3k, went ahead until they sprinted past in the last 300m. Legs okay and energy good. Fastest 5k since October 2015 (22:46 at Customs). Splits: 3s to start, 4:51, 4:39, 4:43, 4:47, 4:29. Warm-up 1k, warm-down 2.7k. RS 668. Sunny, 11°C; calm. [B]
Sun
12 Mar
14.4 7.41am. Dave's Stromlo to river, mainly with Bron, Susan & Isaac. 1:23:06 (5:46/km) @ AHR 125 (79%), MHR 145. Clifton Orange. Enjoyed the run. Good legs and energy. RS 721. Sunny, 14°C; calm. [M]
Week 10 66k - Recovery week with two good 5k races. Weight 72.7kg.
Mon
13 Mar
12

8.6
10.55am. Lake Tuggers (full), anticlockwise from Maccas. 56:05 (5:36/km) @ AHR 130 (82%), MHR 142. Clifton Orange. Legs and energy good, moving well. Last 3k with Dave + 2k warm-down. RS 729. Warm, 21°C; breezy. [M]
5.34pm. Speedygeese, total 50:30 (5:52/km) @ AHR 118 (74%), MHR 146. Saucony Bonneville. Easy, with fast strides in the triangle relays. Legs OK. RS 693. Mild, 20°C; breezy. [E]
Tue
14 Mar
10.2

9.2
12.06pm. Lake Stakes. 6k in 35:30 (5:55/km) @ AHR 126 (79%), MHR 135. Hoka Bondi W. New shoes felt heavy! Easy run, rain from 5k incl warm-down. 2k warm-up, 2k warm-down. RS 746. Wet, 20°C; breezy. [M]
6.19pm. Race: YCRC Stirling Ridge 4.85k. 19th in 26:46 (5:31/km) @ AHR 136 (86%), MHR 145. Black Frees. Didn't feel as bad as expected. Chasing and passing kids first lap, solo second lap. Muddy! Warm-up 2.4k, warm-down 2k with Katie & Tori. RS 751. Humid, 19°C; wet. [B]
Wed
15 Mar
10.2 12.26pm. BBQ Stakes 6k in 35:22 (5:54/km) @ AHR 123 (77%), MHR 136. Saucony Bonneville. Easy all the way (usual walks), 4k warm-down after at 6 min ks. Energy/legs OK. RS 725. Overcast, 20°C; humid. [M]
Thu
16 Mar
13

10
8.22apm. Bonython trail to Stranger Pond, Lake Tugg, Monash. 78:54 (6:04/km) @ AHR 117 (74%), MHR 127. Clifton Orange. Ran very easily. Average legs and energy. RS 710. Overcast, 20°C; damp. [M]
6.00pm. Race: ACT Vets' 3000m. 13th in 14:51.21 (4:57/km) @ AHR 137 (86%), MHR 146. Saucony Bonneville. Splits: 5:00, 4:56, 4:55. Tempo effort, solo. 7k warm-down incl 1k race-walk in 6:03 + 7L spiral. RS 678. Humid, 26°C; calm. [H]
Fri
17 Mar
7 12.05pm. Customs H'cap 5k in 30:11 (6:02/km) @ AHR 115 (72%), MHR 123. Saucony Bonneville. 2k warm-up. Easy, running with Thommo (warming up for his marathon). RS 694. Sunny, 18°C; windy. [E]
Sat
18 Mar
11.3 8.03am. Race: Tuggers Parkrun 5k. 59th in 24:07 (4:49/km) @ AHR 139 (87%), MHR 151. Clifton Shelby. Legs very ordinary - took 2k to get moving. Headwind running south. Caught Jim at the turn, then a race with James until he left me at 800m to go. Splits: 2s to start, 5:15, 4:53, 4:42, 4:41, 4:33. Warm-up + strides 1k, warm-down 5.3k, 6:03/km @ AHR 119. RS 670. Mild, 13°C; windy! [B]
Sun
19 Mar
6.3 6.26pm. After Maccas with Dave, south lake in 39:24 (6:15/km) @ AHR 117 (72%), MHR 123. Saucony Bonneville. AM Cyclocross race at Wanniassa 6.6k - 9th in 28:09 @ AHR 141 (89%), MHR 149. RS 732. Stormy, 25°C; light rain. [E]
Week 11 98k - Good week with OK races. Weight 72.6kg.
Mon
20 Mar
7.2 5.37pm. Speedygeese, total 43:18 (6:01/km) @ AHR 115 (72%), MHR 134. Saucony Bonneville. Easy triangle relays with Jennie and Ruth. Legs ordinary, left hip niggly. RS 692. Warm, 25°C; wet. [E]
Tue
21 Mar
nil Rest day. Bucketing down when it was time to drive to the Lake Stakes. Afternoon cross country cancelled so decided late to have a day off.
Wed
22 Mar
10.3 12.06pm. BBQ Stakes 6k in 35:19 (5:53/km) @ AHR 136 (77%), MHR 152. Clifton Orange. Faster 3rd and 5th ks. Good legs & energy. 2k warm-up/down. Splits: 5:52, 6:51, 4:43, 6:52, 4:15, 6:34 + 12s. RS 800. Very humid, 26°C; overcast. [H]
Thu
23 Mar
10.3 12.40pm. Theodore trail intervals, total 52:36 (5:06/km) @ AHR 131 (82%), MHR 147. Clifton Orange. 5 x 1k in 4:50, 5:04, 4:49, 5:05, 4:43. Walk recoveries in about 1:45. 4k tempo 'warm-down'. Flattest section of trail near elec sub-station but still undulating. Legs & energy OK. RS 669. Overcast, 19°C; humid. [H]
Fri
24 Mar
10.3 12.04pm. Customs H'cap 5k in 30:17 (6:03/km) @ AHR 119 (75%), MHR 123. Saucony Bonneville. 2k warm-up, 3k warm-down with Geoff Monro. Legs tender after yesterday's intervals. RS 721. Overcast, 18°C; breezy. [E]
Sat
25 Mar
12.1 8.05am. Race: Tuggers Parkrun 5k. 66th in 24:24 (4:53/km) @ AHR 139 (87%), MHR 150. Clifton Shelby. Legs ordinary - started slow then tempo to hard, catching Jimmy with 1.5k to go. Splits: 5s to start, 5:05, 4:51, 4:53, 4:47, 4:44. Warm-up 2.1k, warm-down 5k, 5:58/km @ AHR 121. RS 678. Overcast, 15°C; calm. [B]
Sun
26 Mar
14.3

2.6
7.35am. Mt Taylor, Oakey Hill trails from Lyons. 1:33:45 (6:33/km) @ AHR 121 (76%), MHR 136. Clifton Orange. Walked lots on the uphills (of which there were many). Tired legs and body. RS 793. Fine, 13°C; humid! [M]
7.01pm. Recovery run from dam back to Maccas. 15:30 (5:58/km) No HR data. Saucony Bonneville. Easy. Calm, 26°C; warm. [E]
Week 12 67k - A bit ordinary this week. Weight 72.7kg. 325km last 4 weeks.


DateKms Comments
Mon
27 Mar
5

10.1
10.56am. Trail intervals, total 25:49 (5:10/km) @ AHR 136 (86%), MHR 154. Bondi F1 Wide. 6 x 834m (5004m), walk recoveries 1:33 ave. Walk course (new exact O/B) warm-up. RS 702. Sunny, 23°C; breezy. [H]
5.15pm. Speedygeese, total 59:48 (5:55/km) @ AHR 123 (72%), MHR 141. Saucony Bonneville. Steady triangle relays with Jennie and Ruth. 2k early warm-up. Legs OK. RS 728. Warm, 28°C; humid. [M]
Tue
28 Mar
10.2 12.00pm. Lake Stakes. 6k in 33:10 (5:32/km) @ AHR 136 (86%), MHR 146. Bondi W-F1. Movement and legs quite good but HR high for the pace. 2k warm-up/down. RS 752. Sunny, 23°C; humid. [H]
Wed
29 Mar
   
Thu
30 Mar
  7.30pm. Race: ACT Vets' 5000m Championships.
Fri
31 Mar
   
Sat
1 Apr
   
Sun
2 Apr
   
Week 13 ??k -  
Mon
3 Apr
   
Tue
4 Apr
   
Wed
5 Apr
   
Thu
6 Apr
   
Fri
7 Apr
   
Sat
8 Apr
   
Sun
9 Apr
   
Week 14 ??k -  
Mon
10 Apr
   
Tue
11 Apr
   
Wed
12 Apr
   
Thu
13 Apr
   
Fri
14 Apr
   
Sat
15 Apr
   
Sun
16 Apr
   
Week 15 ??k -  
Mon
17 Apr
   
Tue
18 Apr
   
Wed
19 Apr
   
Thu
20 Apr
   
Fri
21 Apr
   
Sat
22 Apr
  8.00am. Race: Bowral Parkrun 5k.
Sun
23 Apr
   
Week 16 ??k -  


Goal: 5k in 22 minutes, 45 seconds.

Races: Some results will be here.

Numbers: There will be numbers.

Other words: I'll write something here at the end of the year.

[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 159. 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.