This page is my running diary for 2017. Clicking here will scroll this page so you can see how the year finished. My running goal for 2017 - Race 5k in 22 minutes, 45 seconds. |
Date | Kms | 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 (66%), 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. |
Date | Kms | 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] 4.30pm. 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] 4.30pm. 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. |
Date | Kms | 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 |
8.22am. 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 (86%), 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. |
Date | Kms | 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 |
12.2 | 12.04pm. BBQ Stakes 6k in 35:20 (5:53/km) @ AHR 130 (82%), MHR 147. Clifton Orange. Running technique felt good. Fartlek with hill walking, short sprints and the downhill km in 4:18. Warm-up 2k, warm-down 4k. RS 766. Sunny, 23°C; calm. [M] |
Thu 30 Mar |
nil | Afternoon ride in a group following #IPWR leader Kristof Allegaert to Parliament House (fast for me on the MTB), then home finishing in freezing rain. 55k total. Decided not to race the track 5k championships. |
Fri 31 Mar |
10.2 | 12.02pm. Customs H'cap 5k in 30:18 (6:03/km) @ AHR 120 (75%), MHR 132. Saucony Bonneville. 2k warm-up, 3k warm-down with Geoff Monro. Legs feeling yesterday's bike ride. RS 727. Sunny, 15°C; breezy. [E] |
Sat 1 Apr |
13 | 8.02am. Race: Tuggers Parkrun 5k. 105th in 26:19 (5:16/km) @ AHR 131 (82%), MHR 143. Clifton Orange. First km warming up then progressed to tempo effort. Aerobically comfortable but legs still a bit ordinary. Splits: 10s to start, 5:34, 5:17, 5:15, 5:02, 5:01. Warm-down 5k at 5:56/km, AHR 122; plus 3k later. RS 689. Misty, 6°C; calm. [H] |
Sun 2 Apr |
15 | 8.05am. Bonython trail, Gordon Lake, Bidgee single track with Dave, Mhairi, Narelle, Susan, Jen, Bron C, Bron S, Graeme and Jason. 1:22:36 (5:30/km) @ AHR 131 (82%), MHR 146. Clifton Orange. Pushing a bit early for pace but kept it up before easing off down the river. Good legs & energy. RS 721. Sunny, 13°C; breezy. [H] |
Week 13 | 75k - Good Sunday long/trail run. Weight 72.6kg. | |
Mon 3 Apr |
14.5 | 4.45pm. Speedygeese, total 89:00 (6:08/km) @ AHR 118 (74%), MHR 132. Saucony Bonneville. Early warm-up to Kingston and a flat run with Dave. Legs ordinary early but improved later. RS 724. Cool, 10°C; windy. [E] |
Tue 4 Apr |
10.2 | 11.55am. Lake Stakes (clockwise). 6k in 34:40 (5:47/km) @ AHR 119 (75%), MHR 128. Bondi Wide. Legs and energy good, moving well. Tailwind out, headwind back. 2k warm-up and down. RS 688. Mild, 14°C; windy. [M] |
Wed 5 Apr |
12.2 | 11.53am. BBQ Stakes (reverse) 6k in 34:04 (5:41/km) @ AHR 132 (83%), MHR 153. Bondi Wide. Longer than usual walks on the uphills, downs fast. Last 2k in 4:48, 4:26. Good legs & energy. Warm-up 4k, warm-down 2.2k. RS 749. Mild, 17°C; sunny. [M] |
Thu 6 Apr |
10 | 12.29pm. Stromlo intervals, total 50:12 (5:01/km) @ AHR 128 (81%), MHR 141. Clifton Orange. 10 x 1000m, walk recoveries 100m. 6th on the downhill km others on 1k lap. RS 643. Sunny, 20°C; breezy. [H] |
Fri 7 Apr |
10.5 | 12.06pm. Customs H'cap 5k in 29:45 (5:57/km) @ No HR data (strap battery?). Bondi Wide. 2k warm-up, 3k warm-down via Kings Ave bridge. Legs and energy a bit average. Sunny, 19°C; breezy. [M] |
Sat 8 Apr |
11.1 | 8.00am. Race: Tuggers Parkrun 5k. 78th in 25:41 (5:08/km) @ No HR data. Clifton Orange. Slow first k then a progression racing Scotty and Narla the dog. Splits: 10s to start, 5:27, 5:09, 5:05, 5:01, 4:43. Warm-up 1k, warm-down 5.1k. Sunny, 10°C; calm. [H] |
Sun 9 Apr |
13.5 | 8.13am. Canberra Marathon and Ultra watching in 79:40 (5:54/km) @ No HR data. Saucony Bonneville. With Jen, Isaac and Geoff - stop/start Lady Denman and Weston Park. Legs & energy okay. Damp, 14°C; cold. [M] |
Week 14 | 82k - Pretty good training week. Weight 72.6kg. | |
Mon 10 Apr |
12.4 | 3.13pm. Lake Tuggers (full), anticlockwise from Maccas plus Kambah fields. 71:45 (5:47/km) @ AHR 122 (77%), MHR 131. Clifton Orange. Legs nice and smooth after 5k. Energy good. RS 706. Overcast, 12°C; breezy. [M] |
Tue 11 Apr |
13.8 | 11.33am. Lake Stakes. 6k in 32:41 (5:27/km) @ AHR 127 (80%), MHR 138. Bondi F1 Wide. 5k warm-up, 2.8k warm-down. Easy tempo with good legs and energy. Moving well. RS 692. Sunny, 16°C; breezy. [M] |
Wed 12 Apr |
12.5 | 11.54am. BBQ Stakes 6k in 34:18 (5:43/km) @ AHR 130 (82%), MHR 148. Clifton Orange. Moving well with good energy. Fast kms 3 and 5 (4:45 and 4:11). Warm-up 4k, warm-down 2.5k. RS 743. Sunny, 16°C; breezy. [M] |
Thu 13 Apr |
8 | 10.21am. Charles River O/B to new footbridge in 50:24 (6:18/km) @ AHR 114 (72%), MHR 126. Bondi F1 Wide. Legs need an easy run and this was it. Energy good. RS 718. Sunny, 15°C; breezy. [E] |
Fri 14 Apr |
12.2 | 12.03pm. Wagga - Lake Albert O/B Boat Club, past Apex Park. 69:30 (5:42/km) @ AHR 130 (82%), MHR 140. Clifton Orange. Moving well with good legs and energy. RS 741. Sunny, 22°C; breezy. [M] |
Sat 15 Apr |
8.2 | 1.00pm. Race: Wagga Wagga Road Runners Pomingalarna Trail Race. 6.66k, ??pl in 36:11 (5:26/km) @ AHR 142 (89%), MHR 153. Clifton Orange. Tough course! 3 hills, first one required walking. Passed a few runners and raced a bloke with a dog second half. Felt like I ran well. 1.6k warm-up. RS 771. Sunny, 22°C; breezy. [M] |
Sun 16 Apr |
12.7 | 3.03pm. Wagga - Lake Albert O/B Boat Club, past Apex Park. 73:20 (5:46/km) @ AHR 123 (77%), MHR 133. Clifton Orange. Lovely afternoon again. Moving well again, low HR. RS 710. Sunny, 24°C; calm. [M] |
Week 15 | 80k - Good training week and race. Weight 72.4kg. | |
Mon 17 Apr |
11.1 | 11.22am. Wagga - Lake Albert O/B Plumpton Rd, Boat Club, past Apex Park. 63:03 (5:41/km) @ AHR 129 (81%), MHR 138. Clifton Orange. A little tired on this run but moving okay. RS 733. Sunny, 23°C; breezy. [M] |
Tue 18 Apr |
11.2 | 11.52am. Lake Stakes. 6k in 32:36 (5:26/km) @ AHR 125 (79%), MHR 136. Clifton Orange. 3k warm-up, 2.2k warm-down. Easy tempo with good legs once they warmed up. Moving well. RS 679. Sunny, 20°C; calm. [M] |
Wed 19 Apr |
8 10 |
12.05pm. BBQ Stakes 6k in 34:02 (5:40/km) @ AHR 135 (85%), MHR 150. Bondi F1 Wide. Legs and energy a bit ordinary. Fast kms 3 and 5 (4:43 and 4:22). Warm-up 2k. RS 766. Sunny, 20°C; calm. [M] 4.40pm. Stromlo grass XC in 57:33 (5:45/km) @ AHR 124 (78%), MHR 133. Black Virrata. Four steady laps, energy good, legs needing an easy run. RS 714. Sunny, 19°C; calm. [M] |
Thu 20 Apr |
8 | 2.21pm. Charles River O/B to new footbridge in 45:54 (5:44/km) @ AHR 122 (77%), MHR 133. Clifton Orange. Steady run, moving well but legs a bit average. Good energy. RS 700. Sunny, 22°C; light breeze. [M] |
Fri 21 Apr |
nil | Rest day. Drive to Bowral in the afternoon with Dave (driving), Jen and Isaac. Then putting up the biggest tent in the southern hemisphere. |
Sat 22 Apr |
5 | 8.02am. Race: Bowral Parkrun 5k. 27th in 25:46 (5:09/km) @ AHR 137 (84%), MHR 148. Clifton Orange. Splits: 5:16, 5:00, 5:01, 5:02, 5:14 + 13s. Warmed up first 500m down the grass hill following Ruth, then hard tempo effort passing runners. Legs okay but could have done with a good warm-up. RS 706. Overcast, 14°C; calm. [B] |
Sun 23 Apr |
17.1 | 8.05am. Stromlo Speedygeese via Butters Bridge and Pipe Flat. 1:34:27 (5:31/km) @ AHR 134 (84%), MHR 144. Clifton Orange. Enjoyed that run. Solid effort from the start, ran well along Pipe Flat. Good legs, movement and energy. RS 740. Sunny, 13°C; calm. [H] |
Week 16 | 70k - Very good Sunday long run. Weight 72.1kg. 307km last 4 weeks. |
Date | Kms | Comments |
Mon 24 Apr |
8 4.1 |
11.01am. Around Mt Tuggers clockwise in 53:06 (6:38/km) @ AHR 117 (74%), MHR 132. Bondi F1 Wide. Very easy with ordinary feeling legs and energy. RS 777. Sunny, 16°C; calm. [E] 5.38pm. Speedygeese, total 26:03 (6:21/km) @ AHR 109 (69%), MHR 136. Saucony Bonneville. Lower grass relays easy with Jen and Colin, striding the downs. RS 693. Mild, 18°C; calm. [E] |
Tue 25 Apr |
8.5 | 11.57am. Lake Stakes. 6k in 31:52 (5:14/km) @ AHR 132 (83%), MHR 139. Bondi F1 Wide. 2k warm-up. Wet weather rules. First 2k with Jim & Natty. 5:26, 5:14, 5:32, 5:00, 5:12, 5:28. Good legs & energy. RS 691. Damp, 16°C; breezy. [H] |
Wed 26 Apr |
10.3 | 12.03pm. BBQ Stakes 6k in 35:03 (5:50/km) @ AHR 126 (79%), MHR 141. Bondi F1 Wide. Short warm-up (in rain), 4k warm-down. OK legs and energy. Fast kms 3 and 5 (4:50 and 4:33). RS 736. Damp, 10°C; breezy. [M] |
Thu 27 Apr |
12.4 | 12.35pm. Charles River to Lake Tuggers footbridge, Drakeford to Fire Station. 69:29 (5:36/km) @ AHR 126 (79%), MHR 135. Clifton Orange. Moving well, good legs and energy. RS 706. Sunny, 9°C; windy. [M] |
Fri 28 Apr |
10.6 | 12.05pm. Customs H'cap 5k in 29:00 (5:48/km) @ AHR 120 (75%), MHR 128. Saucony Bonneville. 2k warm-up, 3.6k warm-down via Kings Ave. Moving well with good legs and energy. Low HR. RS 696. Sunny, 14°C; calm. [E] |
Sat 29 Apr |
8.1 | 8.10am. Race: 1st Queanbeyan Parkrun 5k. 44th in 25:17 (5:03/km) @ AHR 141 (89%), MHR 151. Clifton Shelby. Splits: 5:08, 5:02, 5:08, 4:57, 4:51 + 13s. Wow, hilly! Tough course - guessing 1:30 slower than Tuggers. With Jim early then chasing with Gary B out of reach ahead. Legs OK, energy good. 1k warm-up, 2k warm-down with Dave. RS 713. Foggy, 2°C; calm. [B] |
Sun 30 Apr |
16.3 | 8.11am. Speedygeese LR, Aranda, Little Black Mtn, O'Connor Ridge. 1:34:12 (5:47/km) @ AHR 129 (81%), MHR 146. Clifton Orange. With Dave, Jen, Narelle, Susan, Sandeep, Warrick and Helen. Another good run, moving well with good energy. Fell twice, but no damage. Coffee at 2 before 10. RS 746. Sunny, 8°C; calm. [M] |
Week 17 | 78k - Good week, Parkrun and long run. Weight 72.3kg. | |
Mon 1 May |
15.5 | 4.07pm. Speedygeese, total 1:33:30 (6:02/km) @ AHR 117 (74%), MHR 131. Clifton Orange. Early to far Kingston Foreshore boardwalk then easy PH grass footpath. RS 706. Mild, 14°C; windy. [E] |
Tue 2 May |
10 | 12.02pm. Lake Stakes (clockwise). 6k in 33:00 (5:30/km) @ AHR 133 (84%), MHR 139. Bondi F1 Wide. Middle 4k firm with Jim, otherwise easy. 5:49, 5:31, 5:26, 5:15, 5:12, 5:47. 2k warm-up/down. RS 732. Cool, 12°C; windy. [H] |
Wed 3 May |
12 | 11.53am. BBQ Stakes (reverse) 6k in 33:48 (5:38/km) @ AHR 130 (82%), MHR 151. Clifton Orange. Winning team! Steady, usual hill walks. Fast last k (4:17 @ 146 ave). Good legs & energy. Warm-up 4k, w-down 2k. RS 732. Sunny, 13°C; breezy. [M] |
Thu 4 May |
12.5 | 8.22am. Bonython trail, Stranger Pond, Monash, Is Plains. 71:36 (5:44/km) @ AHR 120 (75%), MHR 132. Bondi F1 Wide. Easy running with a couple of short photo stops. Good legs/energy. RS 687. Sunny, 14°C; calm. [M] |
Fri 5 May |
11 | 11.34am. Customs H'cap 5k in 28:58 (5:48/km) @ AHR 118 (74%), MHR 125. Saucony Bonneville. 4k warm-up via Kings Ave, 2k warm-down. Good legs & energy. Low ave HR shows improving fitness. RS 684. Sunny, 15°C; calm. [M] |
Sat 6 May |
6.7 | 8.02am. Tuggers Parkrun 5k. 110th in 28:10 (5:38/km) @ AHR 128 (81%), MHR 139. Clifton Orange. Easy running with very ordinary legs and high HR. Splits: 20s to start, 5:35, 5:35, 5:31, 5:20, 5:52. RS 721. Warm-up 1.7k. Cold, 6°C; calm. [M] |
Sun 7 May |
12.3 | 10.00am. Race: Vitasoy Nail Can Hill Run. Albury. 11.3k. 179th in 59:03 (5:14/km) @ AHR 143 (90%), MHR 153. 8th 60-69. Clifton Orange. Age-busted on 10th attempt! Legs felt good. Passed Jim at 1k, fast walked the hills. Good racing with other runners along the top. Sighted John Kennedy after 5k , caught him after hill at 8k; together then I got ahead last bit. Happy! Garmin splits: 4:54, 5:10, 7:53, 7:03, 5:19, 4:40, 4:31, 5:07, 4:26, 5:02, 4:32 + 30s. Warm-up 1k + strides with Jim. RS 747. Sunny, 11°C; breezy. [B] |
Week 18 | 80k - Very good week! Weight 72.2kg. | |
Mon 8 May |
5 | 3.36pm. Treadmill. Recovery 5k in 34:30 (6:54/km) @ AHR 104 (65%), MHR 110. Red Free 3.0. Flat grade. Progression from 8.5 to 9 kph. Legs OK, no particular soreness. Splits: 7:03, 7:00, 6:54, 6:50, 6:44. RS 718. Mild, 18°C; calm. [E] |
Tue 9 May |
10.7 | 12.06pm. Lake Stakes. 6k in 33:40 (5:37/km) @ AHR 129 (81%), MHR 138. Bondi F1 Wide. 1.3k warm-up, 3.4k warm-down. Steady run, legs okay (for soreness), but tired. RS 724. Sunny, 14°C; calm. [M] |
Wed 10 May |
10 | 12.02pm. BBQ Stakes 6k in 34:12 (5:42/km) @ AHR 137 (86%), MHR 153. Clifton Orange. Good legs and energy, moving well. Fast kms 3 and 5 (4:33 and 4:07). Warm-up 3k, warm-down 1k. RS 781. Sunny, 14°C; calm. [H] |
Thu 11 May |
15.2 | 11.10am. Bonython trail, Stranger Pond, Lake Tuggers O/B. 82:54 (5:27/km) @ AHR 131 (82%), MHR 139. Clifton Orange. Ran quickly from the start. Couple of Strava PRs. Legs/energy average. Saw Will. RS 714. Sunny, 12°C; calm. [M] |
Fri 12 May |
11.1 | 12.06pm. Customs H'cap 5k in 26:34 (5:19/km) @ AHR 133 (84%), MHR 149. Bondi F1 Wide. 2k warm-up, 4k warm-down via Kings Ave. Quicker than usual with Geoff Monro. Good legs and energy. RS 707. Hazy, 13°C; calm. [H] |
Sat 13 May |
8.2 | 8.00am. Race: Tuggers Parkrun 5k. 75th in 25:51 (5:10/km) @ AHR 139 (87%), MHR 150. Clifton Orange. Hard tempo effort, chasing and with Jimmy to 3k. Legs & energy OK but feeling yesterday's run (HR higher than expected). Splits: 4s to start, 5:18, 5:13, 5:13, 5:03, 5:00. RS 719. Warm-up 1k, warm-down 2.2k with Dave. Cool, 8°C; calm. [B] |
Sun 14 May |
6.2 2.5 |
11.25am. Johnson Drive pines O/B. 36:42 (5:54/km) @ AHR 119 (75%), MHR 126. Clifton 917. Recovery run, okay energy but legs a little sore. Just beat the rain. RS 704. Damp, 13°C; calm. [E] 3.27pm. Race: Fadden Pines Cross Country - 2,500m, 9th in 12:03 (4:49/km) @ AHR 138 (87%), MHR 151. Splits: 4:50, 4:47, 2:26. Black Frees. Fast start, catching Jim after 700m. Felt better than expected. RS 665. Overcast, 12°C; calm. [B] |
Week 19 | 69k - Recovery week. Good Fadden Pines. Weight 72.7kg. | |
Mon 15 May |
5 5 |
11.26am. Track, Calwell. 3k of intervals in 13:05 (4:22/km) @ AHR 123 (77%), MHR 140. Black Frees. 15 x 200m with 80m slow walk recoveries. Legs OK but not zippy. 2k warm-up to track. Sunny, 12°C; windy. [M] 5.32pm. Treadmill. Intervals - 5 x 1000m, 200m walk recoveries at 4 kph. Running for 27:21 (5:28/km) @ AHR 115 (72%), MHR 121. From 10.9 to 11.0 kph. Low HR but legs working. Mild, 18°C; calm. [M] |
Tue 16 May |
12.2 | 11.53am. Lake Stakes. 6k in 32:47 (5:28/km) @ AHR 130 (82%), MHR 136. Bondi F1 Wide. 4k warm-up, 2.2k warm-down. Good legs and energy, following Lloyd most of the way. RS 710. Sunny, 14°C; calm. [M] |
Wed 17 May |
12.3 | 12.02pm. BBQ Stakes 6k in 34:09 (5:41/km) @ AHR 131 (82%), MHR 144. Clifton Orange. Good legs and energy, moving well. Quicker kms 3 and 5 (4:56 and 4:37). Warm-up 3k, warm-down 3.2k. RS 746. Sunny, 13°C; calm. [H] |
Thu 18 May |
8 | 12.51pm. Track, Calwell. 5k of intervals in 23:55 (4:47/km) @ AHR 134 (84%), MHR 144. Clifton Shelby. 5 x 1000m with 200m walk recoveries. 4:55, 4:49, 4:45, 4:48, 4:36. Headwind up hill. Legs the weak link. 3k warm-up to track. Sunny, 15°C; breezy. [H] |
Fri 19 May |
12 | 12.01pm. Race: Customs H'cap 5k in 24:32 (4:54/km) @ AHR 141 (89%), MHR 151. Clifton Orange. Strong run, good legs & energy. Broke! Splits: 4:53, 4:52, 4:53, 4:51, 4:56 + 7s. 3k warm-up, 4k down via Kings Ave. RS 692. Drizzle, 13°C; breezy. [B] |
Sat 20 May |
11.2 8.1 |
8.00am. Race: Tuggers Parkrun 5k. 55th in 26:51 (5:22/km) @ AHR 128 (81%), MHR 135. Clifton Orange. Legs needed an easier run. Energy good. Splits: 5:29, 5:17, 5:21, 5:18, 5:25. Warm-up 1k, warm-down 5k. RS 687. Sunny, 9°C; calm. [M] 12.46pm. Race: YCRC Stromlo 6k. 19th in 31:00 (5:10/km) @ AHR 139 (87%), MHR 146. Clifton Orange. Close to full race effort, catching Jim after 2k. Warm-up in the 2k race @ 5:10/km. RS 718. Sunny, 15°C; breezy. [B] |
Sun 21 May |
7.3 | 1.44pm. RunACT handicap race Fadden Pines, total 41:30 (5:41/km) @ AHR 124 (78%), MHR 137. Saucony Bonneville. 3k in about 16:30, moderate effort. OK legs and energy. RS 705. Sunny, 14°C; calm. [M] |
Week 20 | 81k - Good training week. Weight 72.3kg. 308km last 4 weeks. |
Date | Kms | Comments |
Mon 22 May |
15.2 | 2.14pm. Conder, Banks, Gordon trail then river and Is Plains bikepath. 91:10 (6:00/km) @ AHR 123 (77%), MHR 136. Bondi F1W. Walked steep hills, quick on flats. Good energy, OK legs. RS 738. Sunny, 16°C; calm. [M] |
Tue 23 May |
10.2 | 12.04pm. Lake Stakes. 6k in 33:58 (5:40/km) @ AHR 123 (77%), MHR 130. Bondi F1 Wide. 2k warm-up, 2.2k warm-down. Recovery at lower HR. Energy good but legs feeling yesterday's run. RS 696. Sunny, 14°C; calm. [M] |
Wed 24 May |
12.7 | 12.05pm. BBQ Stakes 6k in 34:00 (5:40/km) @ AHR 134 (84%), MHR 149. Clifton Orange. Legs a bit average so ran steadily - 3rd and 5th kms of 4:59 and 4:52. Warm-up 3k, warm-down 3.7k. RS 759. Sunny, 8°C; breezy. [H] |
Thu 25 May |
13 | 1.42pm. Charles River, Is Plains, fire station underpass 10k. 51:08 (5:07/km) @ AHR 134 (84%), MHR 146. Clifton 917. Tempo effort, moving well with good legs & energy. 3k treadmill warm-up. RS 685. Cool, 8°C; foggy to sunny. [H] |
Fri 26 May |
10.2 | 12.01pm. Customs H'cap 5k in 26:19 (5:16/km) @ AHR 132 (83%), MHR 140. Clifton 917. 3k warm-up, 2k warm-down via Comm Bridge. Steady, slight momentary right hammy niggle near 3k. RS 695. Sunny, 10°C; calm. [H] |
Sat 27 May |
5 | 8.04am. Tuggers Parkrun 5k. 149th in 34:32 (6:54/km) @ AHR 109 (69%), MHR 125. Bondi F1-W. Easy 'taper' run with a number of walking breaks second half. 6:50, 6:18, 7:14, 7:08, 7:02. Legs okay. RS 753. Cold, 7°C; calm. [E] |
Sun 28 May |
21.7 | 8.03am. Race: YCRC Canberra Half Marathon. 138th in 1:50:16 (5:14/km) @ AHR 140 (88%), MHR 148. Clifton 917. So far! First road HM since Gold Coast 2014. Good legs & energy but left calf started feeling tight around 10k - improved when I eased off slightly. 5k splits: 25:08, 25:13, 27:15, 26:26 + 6:18. Warm-up 600m, some with Rog. RS 732. Cloudy, 8°C; windy. [B] |
Week 21 | 88k - Good week and half marathon! Weight 72.5kg. | |
Mon 29 May |
nil | Rest day. Easy 52k MTB ride to LBG via Oakey Hill. Tired legs. |
Tue 30 May |
10.1 | 11.53am. Lake Stakes. 6k in 35:40 (5:57/km) @ AHR 120 (75%), MHR 126. Bondi F1 Wide. 3k warm-up, 1.1k warm-down. Sore legs, mainly lower right hamstring. Very easy running. RS 713. Sunny, 8°C; windy. [E] |
Wed 31 May |
3 8.2 |
11.06am. Treadmill. Warm-up 3k in 22:30 (7:30/km) @ AHR 102 (64%), MHR 111. Red Free 3.0. Easy, legs better. RS 765. Mild, 18°C; calm. [E] 12.11pm. BBQ Stakes 6k in 34:02 (5:40/km) @ AHR 127 (80%), MHR 143. Bondi F1-W. Easy steady run with the legs feeling okay. Warm-up 1k, warm-down 1k. RS 720. Sunny, 3°C; windy. [M] |
Thu 1 Jun |
10.3 | 12.32pm. Mt Tuggers south and bikepath to Is Plains. 61:25 (5:58/km) @ AHR 118 (74%), MHR 127. Clifton Orange. Easy, with pretty ordinary (not recovered) legs. RS 704. Sunny, 10°C; calm. [E] |
Fri 2 Jun |
11.1 | 12.06pm. Customs H'cap 5k in 29:20 (5:52/km) @ AHR 124 (78%), MHR 134. Bondi F1-W. 2k warm-up, 4k warm-down via Lennox Gardens. Legs improved on yesterday but still ordinary. RS 727. Sunny, 7°C; windy. [M] |
Sat 3 Jun |
10.3 | 11.41am. Race: ACT Cross Country Championships 8.1k - 11th in 39:25 (4:52/km) @ AHR 147 (92%), MHR 153. Clifton Shelby. 1st M60. Good race! With Roger for 2 laps then I got ahead, solo after that with Helen and Kathy in sight. Legs thankfully okay, as was the energy. Laps of 1k, 2k and 2 x 2.5k. Splits: 4:43, 4:35, 4:53, 4:51, 4:50, 5:04, 4:48, 5:02 + 39s. RS 715. Sunny, 12°C; calm. [B] |
Sun 4 Jun |
8.7 | 11.43am. Theodore trail east then clockwise Mt Tugg in 61:00 (7:00/km) @ AHR 113 (71%), MHR 127. Bondi F1-W. Recovery run with many walks on the hills. Tired legs. RS 792. Sunny, 11°C; calm. [E] |
Week 22 | 62k - Good XC race! Weight 72.5kg. | |
Mon 5 Jun |
4.4 10.2 |
11.49am. Treadmill. Intervals - 11 x 400m, 200m walk recoveries at 4 kph. Running for 24:47 (5:38/km) @ AHR 119 (75%), MHR 128. Red Free 3.0. Legs, energy OK. Mild, 18°C; calm. [M] 3.05pm. Theodore trail anti-clockwise from west, Calwell shops in 60:00 (5:53/km) @ AHR 127 (80%), MHR 138. Bondi F1-W. Legs felt good. Wanted to go, but held back. RS 747. Sunny, 9°C; calm. [M] |
Tue 6 Jun |
12.1 | 11.58am. Lake Stakes (clockwise). 6k in 30:34 (5:06/km) @ AHR 139 (87%), MHR 151. Clifton 917. Treadmill 2k warm-up at home. First k easy, then hard tempo with Jim. Got ahead, finished 1st! Tailwind out, headwind back. Splits: 5:37, 5:00, 4:56, 5:01, 4:57, 4:59 +4s. 2k warm-up/down. RS 708. Cool, 7°C; windy. [H] |
Wed 7 Jun |
6 7.2 |
10.29am. Treadmill. Intervals - 6 x 1000m, 100m walk recoveries at 4 kph. Running for 36:32 (6:05/km) @ AHR 119 (75%), MHR 127. Mostly 10 kph. Low HR but legs working. Mild, 18°C; calm. [M] 12.24pm. BBQ Stakes (reverse) 6k in 34:39 (5:46/km) @ AHR 131 (82%), MHR 153. Clifton 917. With Rog early. Very strong headwind on trail. Sprint with Gary Bowen last 100m. OK legs, energy. Warm-down 1.2k. RS 757. Sunny, 5°C; windy! [H] |
Thu 8 Jun |
15.1 | 12.21pm. Rose Cottage trail O/B in 1:36:20 (6:23/km) @ AHR 123 (77%), MHR 142. Bondi F1-W. Legs felt good. Alternating 2k run, 200m walk. Legs okay but a bit sore and tired at the end. RS 785. Sunny, 15°C; calm. [M] |
Fri 9 Jun |
11.4 | 12.07pm. Race: Customs H'cap 5k in 24:37 (4:55/km) @ AHR 142 (89%), MHR 155! Clifton 917. Legs, energy OK but thought it might be faster. Splits: 4:53, 4:45, 4:55, 4:50, 5:06 + 8s. 2.4k warm-up, 4k down via Kings Ave. RS 699. Cloudy, 8°C; windy. [B] |
Sat 10 Jun |
nil | Rest day. Helping at Tuggers Parkrun. Decided to have a rest day. Beautiful weather too! |
Sun 11 Jun |
15.6 8.2 |
8.04am. Arboretum Speedygeese via Molonglo River. 1:30:45 (5:49/km) @ AHR 129 (81%), MHR 144. Clifton 917. Group of twelve, Boundary Rd, river, bikepath etc. Good legs and energy. RS 750. Calm, 3°C; foggy. [M] 2.30pm. Fadden Pines easy, total 52:30 (6:24/km) @ AHR 119 (75%), MHR 132. Clifton Orange. Lead and tail runner etc for other races. 2.5k easy. RS 762. Sunny, 14°C; calm. [E] |
Week 23 | 90k - Good training week. Weight 72.9kg. | |
Mon 12 Jun |
8.7 | 9.30am. Race: Sri Chinmoy 5 mile (8.115k - 5 laps). 45th in 45:44 (5:38/km) @ AHR 127 (80%), MHR 133. Bondi F1-W. Recovery run taking it easy. 1st M60-69! RS 716. Cold, 4°C; foggy. [M] |
Tue 13 Jun |
12.4 | 11.54am. Lake Stakes. 6k in 30:58 (5:10/km) @ AHR 137 (86%), MHR 148. Clifton 917. 2k warm-up, 3k warm-down. Splits: 5:18, 5:10, 5:18, 4:48, 4:44, 5:30. Tempo with 2k fast. Good legs & energy. RS 707. Sunny, 12°C; calm. [H] |
Wed 14 Jun |
12.3 | 12.03pm. BBQ Stakes 6k in 34:06 (5:41/km) @ AHR 131 (82%), MHR 144. Bondi F1-W. Started with Pieta & Kylie (both took off). Easy with quicker 3rd & 5th ks (5:02, 4:58). Legs ordinary. Warm-up 3k, down 3.3k. RS 745. Sunny, 11°C; calm. [M] |
Thu 15 Jun |
4 9.7 |
10.34am. Treadmill. Intervals - 10 x 300m, 100m walk recoveries at 4 kph. Running for 15:36 (5:12/km) @ AHR 117 (74%), MHR 129. Red Free 3.0. Warm-up 1k. Good leg workout, most at 11.6 kph. Mild, 18°C; calm. [M] 3.05pm. Theodore trail incl summit of Theodore Hill in 64:58 (6:42/km) @ AHR 119 (75%), MHR 135. Clifton Orange. Fairly easy with hiking on the very steep slopes. RS 797. Overcast, 9°C; calm. [E] |
Fri 16 Jun |
11.2 | 12.06pm. Race: Customs H'cap 5k in 24:45 (4:57/km) @ AHR 139 (87%), MHR 146. Clifton 917. New 'Carillon' course. Interesting. HR lower than last week but legs not fresh. Walked last hill. Splits: 4:54, 4:53, 4:58, 4:51, 5:09. Warm-up 2k, down 4k via Kings Ave. RS 688. Cloudy, 9°C; calm. [B] |
Sat 17 Jun |
16 2.1 |
12.06pm. Race: YCRC Jack Pennington Trophy Race. 25th in 1:32:40 (5:47/km) @ AHR 130 (82%), MHR 140. Clifton Orange. Started at 'solid' Sunday long run effort. Energy average, legs a bit tired. Slight negative split - 46:25 half way. Walked steep hills. Splits: 5:27, 5:23, 6:04, 7:30, 5:15, 5:16, 5:24, 5:52, 5:43, 5:27, 6:08, 7:06, 5:23, 5:10, 5:31, 5:47 + 15s. RS 753. Cloudy, 8°C; calm. [M] 4.45pm. From Maccas, shuffle O/B dam with Dave in 13:15 (6:19/km), no HR data. Cool, 10°C; calm. [E] |
Sun 18 Jun |
5 | 11.13am. Track, Calwell. Intervals - 7 x 300m with 100m walk recoveries. Running time 10:15 (4:53/km) @ AHR 127 (80%), MHR 142. Black Frees. Fresh S-E wind. Legs ordinary, just striding a bit. Sunny, 8°C; windy. [M] |
Week 24 | 81k - Good week but legs not fresh. Weight 72.7kg. 321km last 4 weeks. |
Date | Kms | Comments |
Mon 19 Jun |
7 | 11.56am. Track, Calwell. Intervals - 11 x 300m with 100m walk recoveries. Running time 14:20 (4:21/km) @ AHR 133 (84%), MHR 150. Bondi F1-W. Ave 78.2 sec. OK legs and energy. Sunny, 11°C; calm. [H] |
Tue 20 Jun |
10.1 | 12.02pm. Lake Stakes. 6k in 30:01 (5:00/km) @ AHR 139 (87%), MHR 147. Clifton 917. 2k warm-up, 2k warm-down. Splits: 5:10, 4:53, 5:04, 4:37, 5:02, 5:14. Tempo middle 4k. Good legs & energy. RS 695. Foggy, 5°C; calm. [H] |
Wed 21 Jun |
12.5 | 11.57am. BBQ Stakes 6k in 33:56 (5:39/km) @ AHR 132 (83%), MHR 144. Bondi F1-W. Steady, keeping it fairly easy. 3rd & 5th ks (5:16, 4:51). Good legs & energy. Warm-up 4k, down 2.5k. RS 747. Sunny, 10°C; calm. [M] |
Thu 22 Jun |
5 | 12.44pm. Track, Calwell. Intervals - 10 x 300m with 100m walk recoveries. Running time 13:03 (4:21/km) @ AHR 133 (84%), MHR 150. Clifton Orange. Ave 78.3 sec. Legs not as good as Monday. 2k warm-up. Sunny, 10°C; breezy. [H] |
Fri 23 Jun |
7.7 | 12.27pm. Race: Customs H'cap 5k in 23:45 (4:45/km) @ AHR 146 (92%), MHR 152. Clifton 917. 'Carillon' course. Happy with that. Able to start faster, chasing Jim (caught him about 4k). Lost pace coming back from the Carillon into the wind. Splits: 4:36, 4:37, 4:48, 4:48, 4:56. Warm-up 2.7k incl 4 x strides. RS 694. Sunny, 7°C; windy. [B] |
Sat 24 Jun |
9.9 | 8.03am. Race: Tuggers Parkrun 5k. 77th in 25:47 (5:09/km) @ AHR 135 (85%), MHR 152. Bondi F1-W. Left calf slightly tight when I woke up. Survived run and warm-down OK. Progressive tempo keeping Jim & Dave in sight. Splits: 5s to start, 5:19, 5:15, 5:12, 5:01, 4:55. Warm-up 900m, warm-down 4k. RS 696. Sunny, 6°C; calm. [H] |
Sun 25 Jun |
15.8 | 8.08am. Bonython trail, Gordon Lake, Bidgee single track with Dave, Jen, Narelle, Sammi, Thach, Sandeep & Bron. 1:29:12 (5:39/km) @ AHR 130 (82%), MHR 149. Clifton 917. Took 10k to warm-up! About -5C at the start. Front group got lost! Legs/energy OK eventually. RS 734. Sunny, -4°C; freezing! [M] |
Week 25 | 68k - Good week, intervals and CJs' 5k. Weight 73.4kg. | |
Mon 26 Jun |
10.1 | 12.21pm. Melrose Pines and railway trail north in 65:30 (6:29/km) @ AHR 118 (74%), MHR 133. Clifton Orange. Easy with walking on hills. Legs felt springy though. Tired. RS 765. Sunny, 12°C; calm. [E] |
Tue 27 Jun |
8 | 12.01pm. Race: Lake Stakes 6k in 29:30 (4:55/km) @ AHR 139 (87%), MHR 148. Clifton 917. 2k warm-up. Splits: 5:05, 4:58, 5:10, 4:39, 4:45, 4:53. Hard tempo. 1st on handicap & PB! Good legs/energy. RS 683. Overcast, 8°C; breezy. [H] |
Wed 28 Jun |
2 11.2 |
11.15am. Treadmill. Intervals - 10 x 200m, 100m walk recoveries at 4 kph. Running for 10:53 (5:27/km) @ AHR 114 (72%), MHR 127. Red Free 3.0. Tired legs. Mild, 18°C; calm. [M] 12.10pm. BBQ Stakes 6k in 34:48 (5:48/km) @ AHR 127 (80%), MHR 140. Bondi F1-W. Tired legs. 3rd & 5th ks (5:13, 4:35). Warm-up 2k, down 3.2k. RS 737. Overcast, 8°C; calm. [M] |
Thu 29 Jun |
3 | 1.02pm. Track, Calwell. 3k of intervals in 12:25 (4:08/km) @ AHR 122 (77%), MHR 141. Black Frees. 15 x 200m with 100m slow walk recoveries. Legs OK, pushing. Slight head cold. Walk to/from track. Sunny, 6°C; breezy. [M] |
Fri 30 Jun |
13.3 | 12.08pm. Race: Customs H'cap 5k in 25:00 (5:00/km) @ AHR 142 (89%), MHR 147. Clifton 917. 'Carillon' course. Head cold not fun. Slow into the wind. Splits: 4:50, 4:51, 4:54, 5:03, 5:22. Warm-up 2.3k, w-down 6k testing calves. RS 710. Sunny, 6°C; windy. [B] |
Sat 1 Jul |
nil | Rest day. Drive to Cambewarra for Claire's 21st. |
Sun 2 Jul |
nil | Rest day. Still have the head cold. Day out with the family including a walk at Greenwell Point. |
Week 26 | 47k - Small week with the cold. Weight 73.7kg. | |
Mon 3 Jul |
14.1 | 1.47pm. Treadmill. Intervals - 28 x 400m, 100m walk recoveries at 5 kph. Total 1:39:50 (7:03/km) @ AHR 112 (70%), MHR 125. Red Free 3.0. From 9.5 to 10 kph. Easy, good legs. RS 790. Mild, 18°C; calm. [E] |
Tue 4 Jul |
10.1 | 12.02pm. Lake Stakes (CW). 6k in 31:33 (5:16/km) @ AHR 141 (89%), MHR 146. Clifton 917. Effort there, but slow. Headcold, tired legs. 5:15, 5:10, 5:17, 5:12, 5:09, 5:21 + 9s. 2k warm-up/down. RS 741. Sunny, 7°C; windy. [H] |
Wed 5 Jul |
11.1 6 |
11.53am. BBQ Stakes (reverse) 6k in 34:10 (5:42/km) @ AHR 138 (83%), MHR 150. Bondi F1-W. Steady run, legs felt good, head cold not so. Warm-up 2k, warm-down 3k. RS 749. Cloudy, 7°C; windy. [H] 6.21pm. Treadmill. Intervals - 12 x 500m, 200m walk recoveries at 4 kph. All at 11 kph. Running for 32:54 (5:29/km) @ AHR 118 (74%), MHR 126. Red Free 3.0. Tough leg workout. Mild, 18°C; calm. [M] |
Thu 6 Jul |
4.5 | 12.45pm. Treadmill. 3k in 19:33 (6:31/km) @ AHR 111 (70%), MHR 118. Red Free 3.0. Easy at 9.2 kph. Then 15 x 100m strides at 12 kph, 200m walk recoveries at 4 kph. RS 723. Warm, 18°C; calm. [E] |
Fri 7 Jul |
6 5 |
12.28pm. Race: Customs H'cap 5k in 25:29 (5:06/km) @ AHR 143 (90%), MHR 150. Clifton 917. 'Carillon' course. Aimed for 5 minute ks and couldn't do that. Head cold still. Splits: 4:56, 4:57, 5:02, 5:09, 5:25. Warm-up 1k. RS 729. Sunny, 5°C; windy. [B] 7.45pm. Treadmill. 5k in 33:52 (6:46/km) @ AHR 111 (70%), MHR 115. Red Free 3.0. At 8.8 kph, good speed for a recovery TM run. Legs and movement felt good. RS 752. Warm, 18°C; calm. [E] |
Sat 8 Jul |
nil | Rest day. Walking from Central Station to the YHA at The Rocks the only exercise. |
Sun 9 Jul |
10.4 | 8.31am. Race: 'Real' Sydney Harbour 10k. 1,111th (3,745) in 48:58 (4:54/km) @ AHR 147 (92%), MHR 154. Clifton 917. Splits: 4:50, 4:48, 4:58, 4:45, 4:43 (24:04), 4:50, 4:52, 4:45, 4:48, 4:52 (24:07) + 47s. Good! Headcold not a factor. Legs felt amazingly fresh and springy first 5k. Lost momentum up the one small hill after 6k. Could have run the last k faster. 16th 60-69. Warm-up 400m incl 2 x strides. RS 720. Sunny, 11°C; calm. [B] |
Week 27 | 67k - Very happy with the 10k race. Weight 72.6kg. | |
Mon 10 Jul |
8.3 | 6.27pm. Treadmill. 8.3k in 64:14 (7:44/km) @ AHR 109 (69%), MHR 118. Red Free 3.0. As 9 x 800m with 100m walk recoveries, 8.7 kph and 2.5% incline. 198m vert. RS 844. Warm, 18°C; calm. [E] |
Tue 11 Jul |
10.1 | 12.06pm. Race: Lake Stakes 6k in 29:45 (4:57/km) @ AHR 143 (90%), MHR 151. Clifton 917. 2k warm-up and warm-down. Splits: 5:01, 4:54, 5:09, 4:52, 4:55, 4:50. Hard tempo effort. Legs felt good. RS 709. Sunny, 8°C; calm. [H] |
Wed 12 Jul |
3 8.7 |
10.14am. Treadmill. 3k in 20:16 (6:45/km) @ AHR 112 (70%), MHR 121. Red Free 3.0. Mostly 8.8 kph. HR up. RS 757. Mild, 18°C; calm. [E] 12.26pm. BBQ Stakes 6k in 34:12 (5:42/km) @ AHR 131 (82%), MHR 150. Bondi F1-W. After picking up Rog from the airport. Niggly left shin. 3rd & 5th ks (4:59, 4:17). Warm-down 2.7k. RS 746. Sunny, 8°C; calm. [M] |
Thu 13 Jul |
4.4 | 12.45pm. Treadmill. Intervals - 20 x 200m, 200m walk recoveries at 4 kph. Running for 22:52 (5:43/km) @ AHR 109 (69%), MHR 121. Red Free 3.0. Most at 10.5 kph. Legs OK. One lap warm-up. 26k MTB. Mild, 18°C; calm. [M] |
Fri 14 Jul |
11.5 | 12.27pm. Race: Customs H'cap 5k in 24:25 (4:53/km) @ AHR 145 (91%), MHR 153. Clifton 917. 'Carillon' course. Legs not fresh! May need Wednesday and Thursday to be easier. Chased Bron S, caught at 3k then she sprinted past last 50m. Splits: 4:51, 4:49, 4:50, 4:58, 4:57. Warm-up 2.2k, warm-down 4.3k. RS 708. Cloudy, 7°C; windy. [B] |
Sat 15 Jul |
9 | 1.01pm. Race: YCRC 'Smithy' XC 6.2k. 28th in 33:03 (5:20/km) @ AHR 148 (93%), MHR 153. Clifton Orange. Hard! First lap OK with Sandeep & Richard Lucas but blew up - short walk hill last lap. 4:52, 4:59, 5:44, 5:05, 5:00, 6:06 + 1:22. Warm-up 2.8k. RS 789. Overcast, 7°C; calm. [B] |
Sun 16 Jul |
8 | 12.51pm. Bush bash over Theodore Hill and Mt Tuggeranong in 67:40 (8:28/km) @ AHR 118 (74%), MHR 133. Bondi F1-W. Never again. Not runnable (unless you want to eat rocks). RS 998! Sunny, 5°C; breezy. [E] |
Week 28 | 63k - Low miles but a fun XC race. Weight 73.2kg. 245km last 4 weeks. |
Date | Kms | Comments |
Mon 17 Jul |
11.9 | 1.09pm. Treadmill. Intervals - 5 x 400m, 2000m, 5 x 400m, 2000m, 5 x 400m, 100m walk recov at 4 kph. Total 10k running 68:59 (6:54/km) @ AHR 106 (67%), MHR 112. Red Free 3.0. All 8.7 kph. RS 731. Mild, 18°C; calm. [E] |
Tue 18 Jul |
3 10 |
11.10am. Treadmill. 3k in 18:45 (6:15/km) @ AHR 118 (74%), MHR 125. Free 3.0. Progression, 6:25, 6:14, 6:06. RS 738. Mild, 18°C; calm. [E] 12.30pm. Race: Lake Stakes 6k in 30:05 (5:01/km) @ AHR 142 (89%), MHR 152. Clifton 917. 2k warm-up and warm-down. Splits: 5:13, 4:53, 5:11, 4:58, 5:00, 4:50. Hard tempo effort. Good legs/energy. RS 712. Cool, 7°C; windy! [H] |
Wed 19 Jul |
13.1 3 |
12.01pm. BBQ Stakes 6k in 34:49 (5:48/km) @ AHR 130 (82%), MHR 141. Bondi F1-W. Steady, fairly easy running. 3rd & 5th ks (5:26, 4:55). Warm-up 3k, warm-down 4k. RS 754. Sunny, 5°C; windy. [M] 6.56pm. Treadmill. 3k in 20:21 (6:47/km) @ AHR 109 (69%), MHR 114. Red Free 3.0. Easy at 8.8 kph. Legs, energy OK. RS 739. Warm, 18°C; calm. [E] |
Thu 20 Jul |
19.1 | 12.50pm. Lake Gordon, Bidgee trail, Maccas, Isabella bikepath home in 2:03:12 (6:27/km) @ AHR 120 (75%), MHR 139. Clifton 917. Alternating 700m run, 300m walk. Legs felt good. RS 774. Sunny, 6°C; windy. [M] |
Fri 21 Jul |
15.1 | 12.03pm. Race: Customs H'cap 5k in 26:05 (5:13/km) @ AHR 137 (86%), MHR 146. Clifton 917. 'Carillon' course. Ordinary legs tempo effort. Splits: 5:19, 5:08, 5:09, 5:07, 5:22. Warm-up 3k, down 7k. RS 715. Sunny, 8°C; breezy. [H] |
Sat 22 Jul |
5.1 | 7.55am. Tuggers Parkrun 5k. 144th in 36:25 (7:17/km) @ AHR 108 (68%), MHR 127. Bondi F1-W. Bloody cold! Full track suit. Jogging and walking. Splits: 6:31, 6:22, 7:12, 8:04, 8:14. RS 786. Warm-up 100m. Freezing, -6°C; foggy. [E] |
Sun 23 Jul |
14.2 | 10.43am. Race: Kiama Coastal Classic '14k'. 66th/203 in 1:22:34 (5:59/km) @ AHR 144 (91%), MHR 153. Clifton 917. Distance 13.86k on Garmin. Hard! Many short hills, grass, sand, stones etc. Steady (flat) start then hiking all hills that were too steep. To and fro with Charlie until half way. Tired! 2nd M60-69. Splits: 4:59, 5:27, 6:04, 5:47, 6:50, 5:43, 6:32, 6:50, 6:30, 5:58, 6:38, 5:29, 5:25, 4:21. Warm-up 400m. RS 862! Sunny, 18°C; windy. [B] |
Week 29 | 94k - Good week and Kiama Coastal Classic. Weight 73.5kg. | |
Mon 24 Jul |
6.1 | 2.37pm. Treadmill. Intervals - 15 x 200m, 200m walk recoveries at 4.7 kph. Total 50:20 (8:15/km) @ AHR 98 (62%), MHR 126. Red Free 3.0. 200s at 12 kph, legs felt springy at this speed. RS 809. Mild, 18°C; calm. [V] |
Tue 25 Jul |
3 10 |
10.37am. Treadmill. 3k Verheul Method testing in 22:29 (7:30/km) @ AHR 109 (69%), MHR 121. Red Free 3.0. Jog 300m, run 100m at 10 kph. RS 817. Mild, 18°C; calm. [V] 11.56am. Lake Stakes 6k in 33:32 (5:35/km) @ AHR 134 (84%), MHR 140. Clifton 917. 4k warm-up. Splits: 5:29, 5:27, 5:44, 5:32, 5:31, 5:49. Easy running with good legs/energy. RS 749. Sunny, 10°C; breezy. [H] |
Wed 26 Jul |
3 9 |
10.48am. Treadmill. 3k in 22:20 (7:27/km) @ AHR 109 (69%), MHR 113. Red Free 3.0. Legs OK but HR high. RS 811. Mild, 18°C; calm. [E] 12.09pm. BBQ Stakes 6k in 40:29 (6:45/km) @ AHR 122 (77%), MHR 148. Bondi F1-W. Verheul intervals, 10 x 300m at 5k race effort, 300m walk recoveries (walk start). Legs felt good but max HR high due to the hills. Warm-up 3k. RS 824. Sunny, 7°C; windy. [V] |
Thu 27 Jul |
6.1 4.1 |
11.12am. Treadmill Verheul intervals - 10 x 300m with 300m recoveries (100m jog 6 kph, 200m walk 4.8 kph). Total 50:16 (8:14/km) @ AHR 101 (64%), MHR 127. Frees 3.0. 300s to 11.4 kph. Legs felt good. RS 832. Mild, 18°C; calm. [V] 2.02pm. Treadmill Verheul intervals - 10 x 200m, 200m recoveries (100m jog 6 kph, 100m walk 4.8 kph). Total 32:46 (8:00/km) @ AHR 100 (63%), MHR 123. Frees 3.0. 200s at 11.5 kph. Legs a little tired. RS 799. Mild, 18°C; calm. [V] |
Fri 28 Jul |
2.1 9.3 |
10.54am. Treadmill Verheul intervals - 10 x 100m, 100m recoveries (100m walk 4.7 kph). Total 16:49 (8:00/km) @ AHR 106 (67%), MHR 124. Frees 3.0. 100s at 12 kph (a bit too fast). RS 849. Mild, 18°C; calm. [V] 12.26pm. Race: Customs H'cap 5k in 24:33 (4:55/km) @ AHR 145 (91%), MHR 153. Clifton 917. 'Carillon' course. Legs felt good but body tired. Caught Jim late. Splits: 4:55, 4:49, 4:53, 4:54, 5:02. Warm-up 2k/down 2k. RS 712. Cloudy, 7°C; very windy. [B] |
Sat 29 Jul |
6 | 3.08pm. Trail Verheul intervals - 10 x 300m with 300m walk recoveries. 43:36 (7:16/km) @ AHR 106 (67%), MHR 133. Clifton 917. Conder high trail. Movement felt good & easy. Averaged 85.3s, so 4:44/km pace, right on 5k effort. RS 770. Sunny, 12°C; calm. [V] |
Sun 30 Jul |
11.4 | 10.17am. Race: Sri Chinmoy Gungahlin Gallop Trail 10k - 45th in 61:37 (6:10/km) @ AHR 141 (89%), MHR 148. Clifton 917. Good legs! Felt really light on my feet throughout. Steady with various short walks incl up the steps. Controlled coming back down to give the legs an easy time. 3rd 60-69. RS 869. Sunny, 11°C; breezy. [H] |
Week 30 | 70k - Good week. Excited about De Verheul Methode. Weight 73.8kg. | |
Mon 31 Jul |
6.9 | 1.12pm. Treadmill Verheul intervals - 16 x 150m with 150m recoveries at 4.5 kph. Total 59:20 (8:36/km) @ AHR 95 (60%), MHR 117. Frees 3.0. Legs OK! Ran these at 11 kph, good tempo. 2k warm-up. RS 817. Mild, 18°C; calm. [V] |
Tue 1 Aug |
3 10 |
10.37am. Treadmill. 3k in 20:16 (6:45/km) @ AHR 112 (70%), MHR 116. Red Free 3.0. Steady 8.8 kph. Legs OK. RS 757. Mild, 18°C; calm. [E] 12.04pm. Lake Stakes (clockwise). 6k in 40:46 (6:48/km) @ AHR 114 (72%), MHR 145. Bondi F1-W. Verheul 8 x 500m at 5k race effort, 500m walks. Good movement again, but too fast. Averaged 2:22 (4:44/km). Warm-down 2k. RS 775. Sunny, 10°C; calm. [V] |
Wed 2 Aug |
8.5 | 12.05pm. BBQ Stakes 6k (rev) in 41:12 (6:52/km) @ AHR 114 (72%), MHR 145. Clifton 917. Verheul 14 x 300m at 5k race effort, 300m walks. Incl 4 in warm-up/down. More controlled, MHR on most was 140. Average time 1:22 (4:33/km). RS 783. Sunny, 10°C; calm. [V] |
Thu 3 Aug |
10.3 | 12.50pm. Treadmill Verheul intervals - 49 x 100m, (recoveries 100m walk 4.6 kph). Total 88:58 (8:38/km) @ AHR 96 (60%), MHR 114. Frees 3.0. 100s at 10 kph, which still felt reactive. Very relaxed. RS 829. Mild, 18°C; calm. [V] |
Fri 4 Aug |
10.2 | 12.27pm. Race: Customs H'cap 5k in 24:39 (4:56/km) @ AHR 148 (93%), MHR 156. Clifton 917. 'Carillon' course. Good legs. Would have been very disappointing if I'd rested up to race in these conditions. Windier than last week. Tough in 1st k and coming back from the turn. Splits: 4:57, 4:48, 4:47, 5:02, 5:05. Warm-up 2k/down 3k. RS 730. Cloudy, 3°C; very windy (26 kph). [B] |
Sat 5 Aug |
6 5.3 |
7.47am. Tuggers Parkrun 5k. 141st in 34:42 (6:56/km) @ AHR 114 (72%), MHR 139. Bondi F1-W. Verheul 10 x 250m, 250m walks. Movement felt good and relaxed. Averaged 1:12 (4:49/km). Warm-up 1k. RS 791. Windy, 2°C; damp. [V] 1.02pm. Race: YCRC Dunrossil Drive 4.2k - 25th in 23:27 (5:35/km) @ AHR 129 (81%), MHR 135. Clifton Orange. Easy, just fast enough to stay warm. 1.2k warm-down with Brian. RS 720. Sunny, 3°C; windy. [M] |
Sun 6 Aug |
18.8 | 8.58am. Arboretum Speedygeese O/B to Stromlo. 2:09:12 (6:52/km) @ AHR 124 (78%), MHR 147. Clifton 917. Out to meet the group then back. Super interesting. 700m run/300m walks mostly and the legs didn't want to run slow. Movement felt good! Probably low 5 minute ks. RS 852. Sunny, 5°C; windy! [M] |
Week 31 | 79k - Good and interesting week! Weight 73.2kg. | |
Mon 7 Aug |
6.1 | 10.08pm. Treadmill Verheul - 10 x 300m, 300m walk recoveries at 4.7 kph. Total 53:25 (8:45/km) @ AHR 100 (63%), MHR 128. Red Free 3.0. Most at 11.3 kph with the legs feeling okay. RS 876. Mild, 18°C; calm. [V] |
Tue 8 Aug |
10 | 12.01pm. Lake Stakes. 10k in 70:38 (7:04/km) @ AHR 115 (72%), MHR 147. Bondi F1-W. Verheul 20 x 250m reactive and relaxed, 250m walks. Legs good, most Max HRs 140 or less. Averaged 1:10 (4:39/km). RS 812. Sunny, 9°C; breezy. [V] |
Wed 9 Aug |
4.1 8.8 |
10.46am. Treadmill Verheul intervals - 10 x 100m, 100m recoveries (100m walk 4.5 kph), warm-up 2k. Total 32:27 (7:55/km) @ AHR 109 (69%), MHR 127. Frees 3.0. 100s at 12 kph. Good legs. RS 863. Mild, 18°C; calm. [V] 12.01pm. BBQ Stakes 6k in 46:00 (7:40/km) @ AHR 110 (69%), MHR 140. Clifton 917. Verheul 25 x 250m relaxed, 250m slow walks. Warm-up 1k, warm-down 1.8k. Average time 71.7s (4:47/km). RS 843. Sunny, 11°C; calm. [V] |
Thu 10 Aug |
8.1 | 1.12pm. Trail Verheul intervals - 13 x 250m with 250m walk recoveries + warm-up/down. 56:30 (6:58/km) @ AHR 118 (74%), MHR 142. Clifton 917. West Theodore trail (down). Legs felt good! Ave 64.3s (4:17/km). RS 823. Sunny, 12°C; calm. [V] |
Fri 11 Aug |
12.2 | 12.01pm. Customs H'cap 5k in 31:21 (6:16/km) @ AHR 121 (76%), MHR 146. Clifton 917. 'Carillon' course. Very easy but awkward feeling running with 4 x 250m fluent and smooth. Ave 4:19/km, last around 4:00/km. Legs a little sore (yesterday?). Warm-down 4k, slight left calf twinge walking down stairs at finish. RS 759. Sunny, 7°C; very windy (33 kph). [V] |
Sat 12 Aug |
nil | Rest day. Drive to Sydney with Dave, Jen and Isaac. Expo then dinner at Macchiato. |
Sun 13 Aug |
15 | 8.05am. Race: 33rd City to Surf 14k. 10,013th in 73:39 (5:16/km) @ AHR 145 (92%), MHR 153. Clifton 917. Splits: 5:47, 4:51, 5:07 (15:45), 5:23, 4:49 (25:57), 5:10, 6:36 (37:43), 6:07, 4:53, 5:21 (54:04), 5:20, 4:51, 4:33, 4:54. Warm-up 1k. Very worried about calf so held back up and down hills. Otherwise, movement good and felt like I had speed in reserve. 107th 60-69. RS 763. Warm, 13°C; sunny. [B] |
Week 32 | 64k - Happy City to Surf. Weight 73.5kg. 307km last 4 weeks. |
Date | Kms | Comments |
Mon 14 Aug |
nil | Rest day. Recovery day from the City to Surf. 63k MTB ride via Mt Arawang to Scrivener Dam. About 20k too far but it was a mild sunny day with a light breeze. |
Tue 15 Aug |
7.4 | 12.02pm. Lake Stakes. 6k in 37:48 (6:18/km) @ no HR data (used phone). Clifton 917. 1.4k warm-up. Splits: 6:59, 5:12, 7:04, 4:56, 6:50, 6:59. Longer runs and shorter walks fartlek. Calf OK but legs sore. Overcast, 12°C; breezy. [V] |
Wed 16 Aug |
7 | 11.55am. BBQ Stakes 6k in 44:14 (7:22/km) @ AHR 110 (69%), MHR 144. Clifton 917. Verheul 12 x 250m relaxed, 250m walks. Warm-up 1k. Average time 71.0s (4:44/km). Legs improving. RS 811. Sunny, 6°C; windy! [V] |
Thu 17 Aug |
6.1 | 1.01pm. Treadmill Verheul intervals - 10 x 400m with 200m recoveries (walking at 4.7 kph). Total 47:31 (7:47/km) @ AHR 104 (65%), MHR 130. Frees 3.0. Last 7 at 11.2 kph. Legs average, calf fine. RS 810. Mild, 18°C; calm. [V] |
Fri 18 Aug |
9.3 | 12.01pm. Customs H'cap 5k in 26:59 (5:24/km) @ AHR 137 (86%), MHR 149. Clifton Matra. 'Carillon' course. Tempo effort. Splits: 5:25, 5:14, 5:02, 5:47, 5:23 + 8s. Strongest wind I've ever faced - westerly at 41 kph with gusts to 63 kph. 2k warm-up & down. RS 739. Sunny, -1°C; windy! [H] |
Sat 19 Aug |
13.2 | 2.00pm. Race: Wagga Wagga Trail 10k. 26th in 49:38 (4:58/km) @ AHR 146 (92%), MHR 154. Clifton 917. Happy with the time and how the legs felt (light and easy). Tired a little second half. Splits: 4:49, 4:45, 4:58, 4:48, 4:55 (24:15), 5:10, 5:02, 4:59, 5:11, 4:55 + 6s (25:23). 2nd 60-69. 3k warm-up incl 4 x strides. RS 725. Sunny, 5°C; windy. [B] |
Sun 20 Aug |
nil | 8am - Wagga Trail Marathon MTB race in 2:54:41. Frozen fingers first 15k. Started easily and quite enjoyed the middle stages. Tired badly (no bike legs) last 30 minutes. 58th out of 73 finishers. |
Week 33 | 43k - Good 10k trail race. Legs improving! Weight 74.0kg. | |
Mon 21 Aug |
16.1 | 11.41am. Wagga - Verheul 250s. 11 x 250m to parkrun start in 39:27 (7:10/km) @ AHR 107 (67%), MHR 138. Clifton Matra. Then parkrun 10 x 250m, then 11 x 250m home. Average there 70.1s (4:40/km). Good legs! RS 767. Overcast, 9°C; breezy. [V] |
Tue 22 Aug |
8 | 11.55am. Lake Stakes. 8k in 55:30 (6:56/km) @ AHR 112 (70%), MHR 149. Bondi F1-W. Verheul 16 x 250m reactive, 250m walks. Legs good although Max HRs a little high. Averaged 68.0s (4:32/km). RS 777. Sunny, 11°C; breezy. [V] |
Wed 23 Aug |
9.6 | 12.02pm. BBQ Stakes 6k plus warm-up/down in 70:18 (7:19/km) @ AHR 110 (69%), MHR 144. Clifton 917. Verheul 19 x 250m relaxed, 250m walks. Legs not as good as yesterday. Average 71.7s (4:47/km). RS 806. Sunny, 10°C; breezy. [V] |
Thu 24 Aug |
15.1 | 11.25am. Rail trail O/B in 1:51:36 (7:23/km) @ AHR 109 (69%), MHR 144. Clifton Matra. Verheul 15 x 500m relaxed, 500m walks. Aerobic but legs didn't enjoy the uphill ones. Ave 2:30.7 (5:01/km). RS 806. Sunny, 7°C; breezy. [V] |
Fri 25 Aug |
10.4 | 12.01pm. Race: Customs H'cap 5k in 24:33 (4:55/km) @ AHR 143 (90%), MHR 150. Clifton 917. 'Floriade' course. Tired legs (yesterday was too much). Happy to run even pace. Splits: 4:55, 4:59, 4:54, 4:54, 4:51. Warm-up 2k/down 3k. RS 702. Sunny, 11°C; calm. [B] |
Sat 26 Aug |
8.4 | 1.02pm. Race: YCRC Winter Series: Hackett Majura 6k. 7th in 31:19 (5:13/km) @ AHR 145 (91%), MHR 151. Clifton Orange. Felt good going out, chasing Jen & Isaac but tired coming back. No splits as Garmin stuffed up but about 15s behind Jen at half way, so approx 15:05/16:15. RS 757. Sunny, 10°C; calm. [B] |
Sun 27 Aug |
5.1 | 6.11pm. Treadmill Verheul - 10 x 250m, 250m walk recoveries at 4.8 kph. Total 44:15 (8:41/km) @ AHR 93 (63%), MHR 127. Red Free 3.0. Most at 12 kph with the legs feeling okay. RS 807. Mild, 18°C; calm. [V] |
Week 34 | 72k - Average races but a good training week. Weight 73.8kg. | |
Mon 28 Aug |
nil | Rest day. Flight to Brisbane 8.35am. Drive to Torquay, Hervey Bay. Arvo cuppa then a short walk to the beach and back with Joy and Mal. Dinner at the RSL club. |
Tue 29 Aug |
6.1 | 4.17pm. Torquay. 6.1k in 44:12 (7:15/km) @ AHR 109 (69%), MHR 147. Clifton Matra. Verheul 12 x 250m reactive, 250m walks. Legs pretty good. East on Esplanade to Urangan Pier and back. Averaged 66.8s (4:27/km). RS 790. Smoky, 22°C; calm. [V] |
Wed 30 Aug |
7.1 | 4.46pm. Torquay. 7.1k in 50:42 (7:08/km) @ AHR 108 (68%), MHR 144. Clifton Matra. Verheul 14 x 250m reactive, 250m walks. Legs good again. West on Esplanade to water park and back. Quite a few other runners. Light headwind out, tailwind back. Averaged 65.8s (4:23/km). 20k easy bike earlier. RS 771. Mild, 20°C; breezy. [V] |
Thu 31 Aug |
8.1 | 5.09pm. Torquay. 8.1k in 57:17 (7:04/km) @ AHR 113 (71%), MHR 143. Clifton Matra. Verheul 16 x 250m reactive, 250m walks. A little easier. Movement good. Ran to the parkrun start and back on the Esplanade. Averaged 68.0s (4:32/km). RS 799. Mild, 21°C; breezy. [V] |
Fri 1 Sep |
nil | Fraser Island 4WD bus tour! Early day and late back to the caravan park. Great day. Dingoes and Lake McKenzie the highlights. |
Sat 2 Sep |
11.2 | 7.00am. Race: Hervey Bay Parkrun 5k. 34th in 23:44 (4:45/km) @ AHR 146 (92%), MHR 154. Clifton Matra. Happy with this result as the legs felt a bit stiff and ordinary warming up. Caught then ran behind a group being paced by John Street (M75) to run 24 minutes. Went ahead after the half way turn. Felt OK and movement was good but can run faster. Flat brick paved course O/B with a few little speed-bump type hills. 1st M60. Splits: 4:37, 4:47, 4:45, 4:50, 4:45. Warm-up and down 3.1k. RS 693. Smoky, 14°C; calm. [B] |
Sun 3 Sep |
8.1 | 1.42pm. Torquay, Urangan Pier. 8.1k in 59:48 (7:23/km) @ AHR 105 (66%), MHR 140. Clifton Matra. Verheul 10 x 400m reactive, 400m walks. Longer because I wanted to run a little slower. Recovery walks probably too long. Legs felt fine. Included out/back on the pier. Averaged 1:57.3 (4:53/km). RS 775. Sunny, 26°C; windy. [V] |
Week 35 | 40k - Parkrun 5k better than I expected. Weight 74.0kg. | |
Mon 4 Sep |
nil | Long travel day. Saw Joy and Mal off to Toowoomba then drive to Brissie airport, 4.35pm flight to Sydney then a 9.35pm flight to Canberra. Flights must have been cheap! Cold and damp on arrival. |
Tue 5 Sep Jul |
8 | 11.58am. Lake Stakes. 8k in 52:36 (6:34/km) @ AHR 120 (75%), MHR 151. Bondi F1-W. Verheul 20 x 200m reactive, 200m walks. Pushed a little hard second half (only first 10 under HR 140). Legs felt OK. Ave 53.1 (4:26/km). RS 789. Freezing, 1°C; windy! [V] |
Wed 6 Sep |
4.1 7.1 |
10.42am. Treadmill. Warm-up in 29:08 (7:06/km) @ AHR 112 (70%), MHR 125. Red Free 3.0. Ran 4 x 800m at 10 kph with 200 jog/walk recoveries. RS 796. Mild, 18°C; calm. [E] 12.01pm. BBQ Stakes (reverse) 7.1k in 51:56 (7:19/km) @ AHR 109 (69%), MHR 143. Clifton 917. Verheul 14 x 250m, 250m walks. Ran easier with the legs feeling good. Average time 72.8 (4:51/km). RS 797. Sunny, 2°C; windy. [V] |
Thu 7 Sep |
10.1 | 1.12pm. Charles River O/B past Is Plains bridge. 71:45 (7:06/km) @ AHR 110 (69%), MHR 144. Clifton Matra. Verheul 20 x 250m, 250m walks. Just about perfect, most under 140 HR. Legs good. Ave 69.4s (4:38/km). RS 781. Sunny, 8°C; windy. [V] |
Fri 8 Sep |
11.2 | 12.27pm. Race: Customs H'cap 5k in 25:11 (5:02/km) @ AHR 143 (90%), MHR 152. Clifton Matra. 'Floriade' course. Lacking inspiration today. Strong westerly (33kph gusting to 44kph). Legs pretty good although they need some freshness. Good race with Kevin coming back. Splits: 4:54, 4:58, 5:01, 5:18, 5:00. Warm-up 2k/down 4k. RS 720. Sunny, 5°C; very windy! [B] |
Sat 9 Sep |
12.4 7.2 |
8.03am. Race: Tuggers Parkrun 5k. 130th in 28:56 (5:47/km) @ AHR 128 (81%), MHR 144. Bondi Wide. Verheul 6 x 400m, 400m jogs. Ave 5:00/km pace. Tired legs. Warm-up 1k, warm-down 6.4k (6:10/km @ AHR 123). RS 741. Cold, 2°C; calm. [V] 3.05pm. Clockwise lap of Lake Tuggers with Dave in 41:24 (5:45/km) @ AHR 123 (77%), MHR 132. Clifton 917. Steady run, legs feeling better than they did this morning. RS 707. Cloudy, 9°C; breezy. [M] |
Sun 10 Sep |
10.8 | 12.31pm. Melrose Pines and Railway fartlek in 74:58 (6:56/km) @ AHR 122 (77%), MHR 150. Black Frees. Alternative to Verheul 250s as the grass track was being used. A few efforts, legs a little tired. RS 847. Sunny, 12°C; calm. [M] |
Week 36 | 71k - Pretty good week. Weight 73.8kg. 226km last 4 weeks. |
Date | Kms | Comments |
Mon 11 Sep |
14.1 | 10.43am. Charles River, Lake Tuggers, Stranger Pond, Bidgee single track. 1:41:36 (7:12/km) @ AHR 113 (71%), MHR 141. Bondi W. Verheul 28 x 250m, 250m walks. Lost form after 10k. Ave 72.1s (4:49/km). RS 814. Sunny, 13°C; calm. [V] |
Tue 12 Sep |
8 | 11.54am. Lake Stakes. 8k in 52:20 (6:32/km) @ AHR 120 (75%), MHR 149. Clifton Matra. Verheul 10 x 250m reactive, 250m walks. Legs felt good running faster. Interesting. Averaged 64.8s (4:19/km). RS 785. Sunny, 16°C; windy. [V] |
Wed 13 Sep |
8.2 | 12.01pm. BBQ Stakes 6k + warm-up in 56:49 (6:56/km) @ AHR 117 (74%), MHR 143. Clifton 917. Verheul 14 x 150m reactive, 150m walks. Tired warming up but legs good. Started top of Waldock St. Most under 140 MHR. Ave 38.3s (4:15/km). RS 811. Sunny, 15°C; windy. [V] |
Thu 14 Sep |
10.2 | 11.20am. Railway south to Melrose Pines fartlek in 77:45 (7:37/km) @ AHR 108 (68%), MHR 146. Kinvara Grey. 334m runs (ave 5:09/km) with 668m walk recoveries and a warm-down. RS 823. Sunny, 5°C; windy. [M] |
Fri 15 Sep |
7 | 12.04pm. Customs H'cap 7k in 46:11 (6:36/km) @ AHR 119 (75%), MHR 144. Clifton Matra. 'Floriade' course. Verheul 15 x 150m reactive, 150m walks. Decided not to race due to the 32-40 kph westerly. Ave 36.6s (4:04/km). RS 785. Cloudy, 5°C; windy. [V] |
Sat 16 Sep |
nil | Bus to Sydney, walk to and from the Town Hall. Stayed with Luckylegs at the YHA Central Station. |
Sun 17 Sep |
16.3 | 8.00am. Race: Sydney Blackmores 10k Bridge Run 1,449th in 52:21 (5:14/km) @ AHR 144 (91%), MHR 152. Clifton Matra. 11th 60-69 male. Slow start then tempo effort followed by near race effort last 5k. Legs took a long time to become smooth. Long easy 6k warm-up. RS 754. Mild, 10°C; breezy. [B] |
Week 37 | 64k - Good training week. Weight 73.6kg. | |
Mon 18 Sep |
9.6 | 7.57am. Sydney, YHA through Hyde Park to Opera House and back in 68:06 (7:06/km) @ AHR 117 (74%), MHR 147. Clifton Matra. Verheul 11 x 250m reactive, 250m walks. Legs surprisingly good. 3k warm-up. Averaged 68.3 (4:33/km). RS 830. Sunny, 10°C; breezy. [V] |
Tue 19 Sep |
8.3 | 12.03pm. Lake Stakes. 8.3k in 53:18 (6:25/km) @ AHR 125 (79%), MHR 147. Clifton Matra. Verheul 17 x 150m reactive, 150m walks. 3k slow warm-up. Legs felt OK for the 150s but HR high. Averaged 36.2s (4:01/km). RS 803. Sunny, 8°C; windy. [V] |
Wed 20 Sep |
11.7 | 11.57am. BBQ Stakes 6k in 34:08 (5:41/km) @ AHR 141 (89%), MHR 155. Clifton Matra. Fast 1st, 3rd, 5th ks. Hill walks. Legs OK but HR quite high. 2k warm-up, 3.7k down. Splits: 5:15, 5:46, 4:43, 6:14, 4:35, 7:33 + 6s. RS 802. Sunny, 12°C; calm! [H] |
Thu 21 Sep |
10.2 | 4.31pm. Speedygeese early plus Rose Gardens in 76:03 (7:27/km) @ AHR 111 (70%), MHR 147. Clifton Matra. Verheul 24 x 150m reactive, 150m walks, plus warm-up etc. Ave 38.1s (4:14/km). Ordinary legs. AM bike ride. RS 828. Mild, 13°C; breezy. [V] |
Fri 22 Sep |
10.5 | 12.03pm. Race: Customs H'cap 5k in 25:16 (5:03/km) @ AHR 144 (91%), MHR 155. Clifton Matra. 'Floriade' course. Tempo out, hard back into the wind (26kph, gusts 35kph). Legs on the tired side. Splits: 5:01, 5:08, 5:04, 5:07, 4:56. Warm-up 2k/down 3.5k. RS 728. Warm, 17°C; windy! [B] |
Sat 23 Sep |
7.3 | 8.04am. Race: Tuggers Parkrun 5k. 57th in 24:55 (4:59/km) @ AHR 144 (91%), MHR 157. Clifton Matra. Interesting! First 2k catching/with Jimmy, then went ahead. Body tired, legs OK but not fresh. Harder than expected. Splits: 3s to start, 5:23, 4:54, 4:53, 4:55, 4:47. Warm-up 1k, warm-down 1k. RS 718. Mild, 9°C; calm. [B] |
Sun 24 Sep |
16.2 | 9.24am. From Mt Taylor, 10k of leg 2 Sri Chinmoy 104 to end of Cooleman Ridge, shortcut back. 1:57:12 (7:14/km) @ AHR 120 (75%), MHR 145. Clifton Orange. 10k plenty far enough. Legs/energy OK. RS 868. Sunny, 12°C; windy. [M] |
Week 38 | 74k - Interesting Parkrun 5k. Weight 73.6kg. | |
Mon 25 Sep |
10.3 | 5.01pm. Charles River O/B to Monash. 67:30 (6:33/km) @ AHR 116 (73%), MHR 140. Bondi F1-W. Verheul 8 x 750m, 250m walks. Legs and movement really good. Right feel for it. About 5:15/k pace. RS 760. Mild, 9°C; breezy. [V] |
Tue 26 Sep |
10.2 | 12.01pm. Lake Stakes. Total 66:09 (6:29/km) @ AHR 121 (76%), MHR 146. Clifton Matra. Verheul 12 x 200m reactive, 200m walks. 3k warm-up, 2k warm-down. Legs OK but not as good as yesterday. Ave 51.9s (4:19/km). RS 785. Sunny, 13°C; breezy. [V] |
Wed 27 Sep |
11.8 | 12.26pm. Race: BBQ Stakes 6k in 31:51 (5:18/km) @ AHR 143 (90%), MHR 152. Clifton Matra. Close to full race effort. Walked the steep hill at 3k. Legs felt pretty good. Splits: 5:20, 5:35, 5:01, 6:00, 4:45, 5:02 + 8s. Warm-up 2k, warm-down 3.7k. RS 759. Sunny, 18°C; calm. [B] |
Thu 28 Sep |
11.1 | 4.16pm. Charles River to Lake Tuggers, Bonython. 1:17:09 (6:57/km) @ AHR 109 (69%), MHR 137. Bondi F1W. Verheul 12 x 300m, 300m walks. 3k warm-up. Legs ordinary (yesterday's race?). Ave 85.8s (4:46/km). RS 758. Mild, 13°C; windy. [V] |
Fri 29 Sep |
11.2 | 12.26pm. Customs H'cap 5k in 28:45 (5:45/km) @ No HR data (used phone). Clifton Matra. 'Floriade' course. Steady, legs average. Splits: 5:44, 5:46, 5:40, 5:55, 5:40. Warm-up 2k, down 4k first part with Geoff. Sunny, 13°C; windy. [M] |
Sat 30 Sep |
7.9 6.1 |
8.03am. Race: Tuggers Parkrun 5k. 59th in 24:40 (4:56/km) @ AHR 144 (91%), MHR 153. Clifton Matra. Slight left hamstring niggle on waking up, but all good. Knew the wind would be a factor, but worse than expected. Chased Bron all the way, Gaz also in sight up ahead. Splits: 3s to start, 4:58, 4:53, 4:53, 4:57, 4:56. Warm-up 600m, down 2.3k with Brian. RS 710. Sunny, 6°C; very windy. [B] 5.10pm. Lake Tuggers with Dave in 41:48 (6:51/km) @ AHR 112 (70%), MHR 132. Bondi F1W. Easy 3k + 7 x strides. RS 767. Cool, 10°C; breezy. [E] |
Sun 1 Oct |
15.5 | 8.05am. Tuggers Railway Station SGLR, mainly with Ruth & Jennie. 1:47:15 (6:55/km) @ AHR 109 (69%), MHR 140. Clifton 917. Very easy, lots of stops for photos and navigation. Legs good. RS 754. Sunny, 10°C; calm. [E] |
Week 39 | 84k - Good week and BBQ Stakes race. Weight 73.5kg. | |
Mon 2 Oct |
9.2 6.6 |
11.05am. Track, Calwell. Total 63:30 (6:54/km) @ AHR 117 (70%), MHR 140. Clifton Shelby. Verheul 16 x 150m reactive, 150m walks. 3k warm-up, 1k warm-down. Ave 36.1s (4:01/km). Track in good nick, legs average. RS 808. Sunny, 13°C; calm. [V] 4.09pm. Lake Tuggers with Dave in 34:42 (5:15/km) @ AHR 134 (84%), MHR 149. Clifton Matra. Unplanned intervals - 4 x 1k in 5:13, 5:03, 4:52, 4:49. Approx 1:45 standing recoveries. RS 705. Sunny, 17°C; calm. [H] |
Tue 3 Oct |
5.1 8.3 |
10.04am. Theo trail to school O/B in 35:40 (7:00/km) @ AHR 115 (72%), MHR 133. Clifton Orange. Easy with some walking back up the hill. RS 804. Sunny, 13°C; calm. [E] 12.08pm. Lake Stakes (clockwise). 6k in 33:45 (5:38/km) @ AHR 133 (84%), MHR 147. Clifton Matra. Steady, not running too fast. HR quite high though. 2k warm-up. RS 748. Sunny, 19°C; breezy. [H] |
Wed 4 Oct |
11.7 | 12.28pm. Race: BBQ Stakes (reverse) 6k in 32:30 (5:25/km) @ AHR 141 (89%), MHR 149. Clifton Matra. Started well but too much hill walking. Splits: 5:11, 5:38, 5:41, 6:03, 5:02, 4:45 + 10s. Legs OK. Warm-up 2k, down 3.7k. RS 764. Sunny, 21°C; calm. [B] |
Thu 5 Oct |
10.1 | 4.56pm. Speedygeese PH, total 64:45 (6:25/km) @ AHR 116 (73%), MHR 144. Bondi F1W. Early trail warm-up, steady group to 6k then 9 x 150m Verheul, 150m walks on west 950m loop. OK legs. RS 744. Warm, 20°C; overcast. [V] |
Fri 6 Oct |
10.4 | 12.25pm. Race: Customs H'cap 5k in 23:49 (4:46/km) @ AHR 144 (91%), MHR 155. Clifton Shelby. 'Floriade' course. Motivated due to the light SE breeze. Caught Rog at the Carillon, Geoff coming back at red gravel. Legs improved during the race. Happy with the time. Splits: 4:48, 4:50, 4:48, 4:46, 4:37. Warm-up 2k incl 2 x strides, down 3.4k slow with Geoff. RS 686. Sunny, 16°C; breezy. [B] |
Sat 7 Oct |
7.1 | 3.27pm. Lake Tuggers with Dave in 41:45 (5:53/km) @ AHR 120 (84%), MHR 135. Bondi F1W. Really good legs! Maybe I need 27 hours off before racing? Four stops for Dave to stretch. RS 706. Sunny, 17°C; breezy. [E] |
Sun 8 Oct |
17 | 8.02am. Speedygeese Mount Painter and Little Black Mtn from Aranda 2B10. 1:54:36 (6:44/km) @ AHR 126 (79%), MHR 145. Clifton Matra. Legs and energy pretty good. Walked steep early hills and more after 11k. Both achilles became a little sore from the steep bits. RS 849. Cloudy, 13°C; humid. [M] |
Week 40 | 85k - Good CJs' 5k and training week. Weight 73.8kg. 307km last 4 weeks. |
Date | Kms | Comments |
Mon 9 Oct |
8.3 10.6 |
9.37am. Charles River O/B Isabella Plains. 60:40 (7:19/km) @ AHR 114 (72%), MHR 139. Bondi F1-W. Verheul 13 x 150m, 150m walks. Legs a little tired for this, so a steady effort. Ave 40.3 (4:29/km). RS 833. Humid, 20°C; calm. [V] 4.58pm. Speedygeese, total 68:33 (6:28/km) @ AHR 113 (71%), MHR 129. Clifton Matra. Early gravel loop then easy with the group. Left calf intermittent 'nerve' niggle. RS 731. Overcast, 18°C; calm. [E] |
Tue 10 Oct |
10.2 | 12.01pm. Lake Stakes. 6k in 35:32 (5:55/km) @ AHR 123 (77%), MHR 130. Clifton Matra. Very easy steady running. Legs a bit tender but no issues with the left calf. Lovely day! RS 728. Sunny, 17°C; breezy. [M] |
Wed 11 Oct |
10.5 | 12.08pm. BBQ Stakes 6k in 34:27 (5:45/km) @ AHR 134 (78%), MHR 146. Bondi F1-W. Steady effort with hill walks. Legs felt back to normal today after Sunday's hill run. 2k warm-up, 2.5k down. RS 769. Sunny, 19°C; breezy. [H] |
Thu 12 Oct |
7.1 | 6.10pm. Race: ACT Masters' 3000m. 6th in 14:20.41 (4:47/km) @ AHR 140 (88%), MHR 151. Clifton Matra. Splits: 4:53, 4:43, 4:44. Easy first km, Geoff went ahead, caught Kathy 2nd km. Legs felt good! 2k warm-up Speedygeese, 2k McWarm-down with Dave & Brownie. RS 669. Sunny, 12°C; breezy. [H] |
Fri 13 Oct |
11.4 | 12.05pm. Customs H'cap 5k in 29:10 (5:50/km) @ AHR 122 (77%), MHR 128. Bondi F1-W. 'Floriade' course. Made sure it was an easy recovery run following last night's race. Legs OK. Warm-up 2k/down 4.4k. RS 712. Sunny, 16°C; breezy. [M] |
Sat 14 Oct |
8.1 | 7.43am. Tuggers Parkrun 5k. 171st in 32:47 (6:33/km) @ AHR 118 (74%), MHR 142. Clifton Matra. Verheul 10 x 200m reactive, 200m jog/walks. 2k warm-up, 1k warm-down. Moving well with good legs. Ave 54.5s (4:32/km). RS 774. Overcast, 12°C; calm. [V] |
Sun 15 Oct |
16.1 | 8.30am. Speedygeese O/B Mawson, Farrer Ridge, Isaacs Ridge. 1:45:24 (6:33/km) @ AHR 127 (80%), MHR 138. Clifton Matra. Garmin fail at 15k so HR from memory. Some quick kms on flats of Isaacs. Good energy. RS 831. Overcast, 12°C; humid. [M] |
Week 41 | 82k - Good week and first 3000m. Weight 72.9kg. | |
Mon 16 Oct |
8.1 8.4 |
9.35am. Clockwise Mt Tuggers trail in 51:48 (6:24/km) @ No HR data (strap sync probem). Clifton Matra. Very easy, legs okay, good energy. Beautiful day. RS ??? Sunny, 15°C; calm. [E] 5.07pm. Speedygeese, total 57:06 (6:48/km) @ AHR 114 (72%), MHR 137. Clifton Matra. Early warm-up Old PH then flagpole relays on grass, fairly easy, striding out the downs. RS 775. Sunny, 21°C; calm. [E] |
Tue 17 Oct |
10.2 | 12.01pm. Lake Stakes. 6k in 34:00 (5:40/km) @ AHR 136 (86%), MHR 150. Asics Benetton B189. Verheul intervals: 3k tempo, 1k, 500m. Recoveries 1k and 500m walks. 15:40, 4:46, 2:14. Legs pretty good. Fast shoes. For the 3000m @ AHR 138: RS 721. Sunny, 21°C; breezy. [V] |
Wed 18 Oct |
11.2 | 12.04pm. BBQ Stakes 6k in 35:09 (5:52/km) @ AHR 129 (81%), MHR 147. Clifton 917. Steady with the 3rd k fast (4:52) and two Verheul intervals. Legs OK. Sweating! RS 756. Sunny, 22°C; calm. [M] |
Thu 19 Oct |
3.4 | 5.12pm. Speedygeese Woden track warm-up in 21:28 (6:19/km) @ AHR 113 (71%), MHR 132. Clifton Matra. Was intending to race the late 3000m but it started raining as I was doing the starting. RS 713. Overcast, 20°C; breezy. [E] |
Fri 20 Oct |
11.3 | 12.05pm. Customs H'cap 5k in 27:28 (5:30/km) @ AHR 127 (80%), MHR 136. Clifton Matra. 'Floriade' course. Progression to tempo effort with Lloyd. Splits: 5:41, 5:41, 5:26, 5:24, 5:16. Good legs and energy today following yesterday's easy run. Warm-up 2k/down 4.3k. RS 698. Overcast, 17°C; breezy. [M] |
Sat 21 Oct |
9.6 3 |
8.06am. Race: 1st Gungahlin Parkrun 5k. 4th birthday run. 74th in 24:35 (4:55/km) @ AHR 138 (87%), MHR 152. Clifton Matra. Low expectations after ordinary legs warming up. Beyond 1k decided to chase Jim who was way ahead after a fast start. Caught him in the last 300m. Splits: 5s to start, 5:10, 4:58, 4:45, 4:53, 4:44. Warm-up 2k, down 2.6k. RS 679. Sunny, 7°C; calm. [B] 6.31pm. Track, Calwell. 3k in 22:48 (7:36/km) @ AHR 100 (63%), MHR 119. Shelby. Garmin 230. Walk bends, jog straights. RS 760. Mild, 16°C; calm. [E] |
Sun 22 Oct |
16.4 | 8.07am. Race: Bush Capital 16k. 46th in 1:41:00 (6:20/km) @ AHR 122 (77%), MHR 140. Clifton Matra. Ran as Verheul fartlek, walking the hills, incl 3 full kms at 5:11/km. Legs and movement felt really good. RS 773. Mild, 12°C; sunny. [V] |
Week 42 | 81k - Training going well. Feeling good. Weight 72.7kg. | |
Mon 23 Oct |
10.6 | 4.50pm. Speedygeese total 76:40 (7:14/km) @ AHR 111 (70%), MHR 139. Clifton Matra. Verheul 20 x 200m reactive, 1:30 walking recoveries. Fairly easy today, mostly around 5:00/km pace. Legs average. RS 803. Sunny, 17°C; calm. [V] |
Tue 24 Oct |
10.2 | 12.04pm. Lake Stakes. 10.2k in 63:28 (6:13/km) @ AHR 123 (77%), MHR 154. Clifton Matra. Verheul intervals: 4 x 1k with 500m walk recoveries. 4:57, 4:51, 4:38, 4:32. Eased into it. Legs came good. RS 765. Overcast, 17°C; breezy. [V] |
Wed 25 Oct |
12.3 | 12.04pm. BBQ Stakes 6k in 37:58 (6:20/km) @ AHR 126 (79%), MHR 140. Clifton 917. Very easy, more walking than usual. Legs felt weak and ordinary. 3k warm-up, 3.3k warm-down. RS 797. Warm, 21°C; windy. [M] |
Thu 26 Oct |
nil | Rest day. Afternoon thunderstorm as I was about to drive to Speedygeese Woden. Had ridden 38k with PP on the MTB in the morning so decided to have the day off. |
Fri 27 Oct |
14 | 11.53am. Customs H'cap 5k in 28:09 (5:38/km) @ AHR 127 (80%), MHR 136. Clifton Matra. 'Floriade' course. Steady, gradually becoming smoother. Calves good. Warm-up 4k/down 5k, some with Geoff. RS 715. Mild, 18°C; breezy. [M] |
Sat 28 Oct |
11.8 | 8.06am. Race: Burley Griffin Parkrun 5k. 120th in 26:07 (5:13/km) @ AHR 136 (86%), MHR 150. Clifton Matra. Progression, middle ks with Liz. Legs OK. Splits: 6s to start, 5:47, 5:17, 5:10, 5:03, 4:44. Ave cadence 175. Warm-up 2k, down 4k. RS 710. Humid, 14°C; calm. [H] |
Sun 29 Oct |
16.4 | 8.01am. Speedygeese O/B from Common Grounds Coffee Gowrie, Macarthur, Isaacs Ridge. 1:55:15 (7:02/km) @ AHR 119 (75%), MHR 142. Clifton Matra. Easy with Sandeep, including hill walks. Legs good. RS 836. Overcast, 16°C; humid. [M] |
Week 43 | 75k - Another good week. Weight 72.8kg. | |
Mon 30 Oct |
4.6 11.5 |
11.29am. Treadmill. Intervals - 15 x 200m, 100m walk recoveries at 4.6 kph. Total 37:16 (8:06/km) @ AHR 102 (64%), MHR 119. Red Free 3.0. 200s at 10 kph. Easy, legs feeling reactive. RS 826. Mild, 18°C; calm. [V] 5.09pm. Speedygeese, total 74:10 (6:27/km) @ AHR 116 (73%), MHR 135. Bondi F1-W. Red gravel loop then west side 950s with the group, easy effort. Legs felt pretty good. RS 748. Cool, 10°C; calm. [E] |
Tue 31 Oct |
9.7 8.8 |
12.02pm. Lake Stakes. 6k in 35:11 (5:52/km) @ AHR 120 (75%), MHR 127. Clifton Matra. Steady easy run, legs not feeling that fresh. 2k warm-up, 1.7k warm-down. RS 704. Mild, 12°C; breezy. [M] 6.15pm. Race: YCRC Spring Series: Boathouse 5k. 22nd in 23:43 (4:45/km) @ AHR 143 (90%), MHR 154. Clifton Matra. Good race! After passing Jim, chased Gabe - caught her at the turn. Just managed to hang on coming back until her kick finish. Splits: 4:51, 4:47, 4:46, 4:45, 4:33. Warm-up 1.4k, warm-down 1.2k. RS 678. Mild, 13°C; breezy. [B] |
Wed 1 Nov |
11.1 | 12.08pm. BBQ Stakes 6k in 39:40 (6:37/km) @ AHR 114 (69%), MHR 141. Bondi F1-W. Verheul intervals, 15 x 200m, 90 sec walk recoveries. Legs enjoyed this, but tired last two. Ave 55.6 (4:38/km). Warm-up 2k, down 3k. RS 755. Sunny, 14°C; calm. [V] |
Thu 2 Nov |
10.7 | 6.01pm. Race: ACT Masters' 3000m. 11th in 14:47.39 (4:56/km) @ AHR 139 (87%), MHR 146. Clifton Matra. Splits: 4:57, 4:55, 4:56. Ran carefully due to calf twinge prior to start. 1.6k warm-up Speedygeese, 6.1k warm-down incl Spiral. RS 686. Sunny, 17°C; breezy. [H] |
Fri 3 Nov |
9.2 | 11.58am. Customs H'cap 5k in 29:41 (5:56/km) @ AHR 115 (72%), MHR 126. Clifton Matra. 'Carillon' course. Very easy, trying not to do too much. Energy OK. Calves good. Warm-up 2k with Roger/down 2k. RS 683. Cool, 10°C; windy! [E] |
Sat 4 Nov |
11.3 | 8.00am. Race: Wagga Parkrun 5k. 23rd in 25:51 (5:10/km) @ AHR 137 (86%), MHR 145. Clifton Matra. 1st VM60-64. Slow start, progressed to 5:10s, which felt like tempo effort. Legs and energy good. Splits: 5:14, 5:06, 5:07, 5:11, 5:06 + 7s. Ave cadence 178. Warm-up 3k with Joel, down 3.3k. RS 708. Sunny, 10°C; calm. [H] |
Sun 5 Nov |
5.7 | 8.02am. Race: Ladysmith Duathlon (3k/30k/3k). 22nd/32 in 97:27. Super windy on the bike - legs only lasted 20k. 25.5 kph. Runs mostly on grass, about 2.6k. First at 5:04/km, 2nd at 5:08/km @ AHR 135. Sunny, 13°C; windy! [B] |
Week 44 | 82k - Good Boathouse 5k, fun duathlon. Weight 72.7kg. 320km last 4 weeks. |
Date | Kms | Comments |
Mon 6 Nov |
13.1 | 5.07pm. Wagga - Lake Albert O/B Boat Club, past Apex Park. 83:20 (6:22/km) @ AHR 115 (72%), MHR 127. Clifton Matra. Recovery run with 2 x 100m walks start and end of alternate kms. Legs OK. RS 732. Cloudy, 15°C; windy. [E] |
Tue 7 Nov |
10.7 | 6.15pm. Race: YCRC Spring Series: Barrenjoey Dr 5k. 21st in 24:28 (4:54/km) @ AHR 141 (89%), MHR 150. Clifton Matra. Slow start. Chased Jimmy's group (Craig, Natty, Ken, Christine). Gabe just out of touch. Good legs/energy laps 2 and 3. Splits: 5:00, 4:51, 5:01, 5:02, 4:35. 3k warm-up, 2.7k warm-down with Ruth & Geoff Monro. RS 690. Overcast, 16°C; calm. [B] |
Wed 8 Nov |
12.7 | 12.01pm. BBQ Stakes 6k in 37:53 (6:19/km) @ AHR 118 (74%), MHR 132. Bondi F1-W. Easy running with the usual hill walks. Energy good, legs not too bad. 3k warm-up, 3.7k warm-down. RS 745. Sunny, 14°C; calm. [E] |
Thu 9 Nov |
13.2 | 8.09pm. Race: ACT Masters' 5000m. 3rd in 26:17.77 (5:16/km) @ AHR 135 (85%), MHR 141. Clifton Matra. Splits: 5:11, 5:12, 5:13, 5:20, 5:22. Tempo effort, legs OK. 7.3k Speedygeese warm-up, 900m warm-down. RS 710. Mild, 14°C; breezy. [H] |
Fri 10 Nov |
10.7 | 12.04pm. Customs H'cap 5k in 29:18 (5:52/km) @ AHR 117 (74%), MHR 126. Bondi F1-W. 'Carillon' course. Easy running, good legs and energy. Low HR. Warm-up 2.2k, down 3.5k. RS 686. Sunny, 22°C; calm! [E] |
Sat 11 Nov |
11.2 | 7.47am. Tuggers Parkrun 5k. 99th in 27:42 (5:32/km) @ AHR 125 (79%), MHR 141. Bondi F1-W. Easy first half progressing to tempo (5:15/km) last km. 6 x Verheul strides in warm-down. RS 693. Sunny, 15°C; calm. [M] |
Sun 12 Nov |
7.9 2.1 |
8.00am. Race: Fisher's Ghost 5k Fun Run. 52nd in 24:18 (4:52/km) @ AHR 142 (89%), MHR 152. Clifton Matra. 2nd M 60-69! Happy with that, 5s faster than last year. Passed Jim in the first straight (26:25, also faster). Cadence 179. Good legs until the hill before 4k. Splits: 4:54, 4:40, 4:49, 5:11, 4:30 + 14s. Warm-up 1.4k incl strides, warm-down 1.3k. RS 690. Sunny, 18°C; calm. [B] 6.04pm. From Maccas, O/B to dam Lake Tuggers in 14:48 (7:03/km). Bondi F1-W. Legs not bad! Stormy, 18°C; calm. [E] |
Week 45 | 81k - Good Fisher's Ghost Fun Run. Weight 72.8kg. | |
Mon 13 Nov |
13.2 | 4.41pm. Speedygeese, total 88:54 (6:44/km) @ AHR 111 (70%), MHR 136. Clifton Matra. Early LBG to Chinese Embassy then group west side figure eight hill laps with 6 x 100m fast downhill at 3:45/km pace. RS 748. Mild, 20°C; calm. [V] |
Tue 14 Nov |
10 8.2 |
12.01pm. Lake Stakes. 6k in 34:48 (5:48/km) @ AHR 120 (72%), MHR 127. Bondi F1-W. Steady run, feeling easy and smooth. Good legs. 2k warm-up, 2k warm-down. RS 696. Sunny, 20°C; calm. [M] 6.16pm. Race: YCRC Spring Series: Weston Park 5k. 37th in 24:36 (4:55/km) @ AHR 140 (88%), MHR 148. Clifton Matra. First k steady then hard tempo, unable to close the 50m to Gabe and co. Splits: 4:50, 4:47, 5:03, 4:57, 4:55 + 5s. 1k warm-up with Brian & Burkie, 2.2k warm-down with Ruth & Geoff. RS 689. Humid, 22°C; calm. [H] |
Wed 15 Nov |
8 | 12.01pm. BBQ Stakes 6k in 43:45 (7:18/km) @ AHR 116 (73%), MHR 142. Bondi F1-W. Verheul intervals, 15 x 200m, 90 sec walk recoveries. Tired legs and not much energy today. Ave 57.3 (4:46/km). Warm-up 2k. RS 846. Sunny, 24°C; calm. [V] |
Thu 16 Nov |
6.4 | 5.20pm. ACT Masters & Speedygeese at Woden, total 41:18 (6:27/km) @ AHR 105 (66%), MHR 125. Clifton 917. Easy running, first with Bron then with Dave to Maccas. Legs and energy okay. RS 678. Light rain, 17°C; calm. [E] |
Fri 17 Nov |
13.1 | 12.03pm. Customs H'cap 5k in 28:56 (5:47/km) @ AHR 119 (75%), MHR 140. Clifton Matra. 'Carillon' course. Easy, following Heather. Sprint last 200m. Legs/energy average. Verheul strides in warm-down 5.8k. Warm-up 2.3k. RS 689. Steamy, 21°C; breezy. [E] |
Sat 18 Nov |
11.6 | 8.05am. Race: Tuggers Parkrun 5k. 55th in 25:07 (5:01/km) @ AHR 138 (87%), MHR 150. Clifton Matra. Steady start first km then 5 minute pace, which didn't feel easy. Splits: 5s to start, 5:10, 4:58, 5:01, 5:01, 4:51. Warm-up 1.5k, down 5.1k last bit with Dave. RS 693. Light rain, 15°C; calm. [H] |
Sun 19 Nov |
18 1.6 |
8.05am. Speedygeese Little Oink to Dairy Farmers, Zoo and back. 2:00:09 (6:40/km) @ AHR 122 (77%), MHR 138. Clifton Matra. Easy, mostly with Roger. Legs and energy not too bad. RS 814. Sunny, 15°C; calm. [M] 6.08pm. Recovery with Dave O/B to dam. 10:30 (6:34/km) No HR data. Bondi F1-W. Sunny, 17°C; breezy. [E] |
Week 46 | 90k - OK Spring Series 5k and week. Weight 72.6kg. | |
Mon 20 Nov |
10.8 | 4.58pm. Speedygeese, total 69:39 (6:27/km) @ AHR 116 (73%), MHR 138. Saucony Bonneville. Early outer gravel trail then easy relays west side 400m steep loop (walked hill) with Sandeep & Chris. RS 748. Sunny, 22°C; calm. [E] |
Tue 21 Nov |
9.2 2.4 |
12.06pm. Lake Stakes. 6k in 32:47 (5:28/km) @ AHR 131 (82%), MHR 140. Bondi F1-W. Easy, building to tempo effort. Legs OK, energy average. 2k warm-up, 1.2k warm-down. RS 716. Warm, 21°C; light breeze. [H] 7.03pm. Black Mtn Peninsula with Ruth & Geoff M in 16:54 (7:03/km) @ AHR 104 (65%), MHR 114. Bondi F1-W. Recovey jog after helping at the YCRC Spring Series. RS 732. Warm, 23°C; breezy. [E] |
Wed 22 Nov |
9 | 12.04pm. BBQ Stakes 6k in 34:22 (5:44/km) @ AHR 138 (87%), MHR 154. Bondi F1-W. Intervals, 3 x 1000m (1st, 3rd, 5th km) - 5:33, 4:44, 4:06. Legs pretty good, energy OK. Progression to hard effort. RS 790. Sunny, 22°C; calm. [H] |
Thu 23 Nov |
5.1 | 5.00pm. Speedygeese at Woden, total 33:36 (6:35/km) @ AHR 107 (67%), MHR 123. Clifton 917. Easy running, early cemetery lap with Geoff, then group plus laps of 'Hospital' grass oval. Legs OK. RS 705. Stormy, 22°C; calm. [E] |
Fri 24 Nov |
7.5 5 |
11.22am. Customs H'cap 5k in 29:24 (5:53/km) @ AHR 126 (79%), MHR 131. Clifton Matra. 'Carillon' course. Thought it was an hour later! Very ordinary legs. Warm-up 2.5k from PH. RS 741. Humid, 25°C; calm. [M] 12.20pm. Customs H'cap 5k in 31:00 (6:12/km) @ AHR 117 (74%), MHR 125. Clifton Matra. 'Carillon' course. Very easy off 5 minutes with the legs feeling better! RS 725. Sunny, 25°C; breezy. [E] |
Sat 25 Nov |
7.5 | 8.01am. Tuggers Parkrun 5k. 111th in 28:45 (5:45/km) @ AHR 126 (79%), MHR 138. Clifton Matra. Easy with a walk in the 4th km. Legs OK. Splits: 4s to start, 5:43, 5:20, 5:23, 6:21, 5:54. RS 725. Warm-up 2.1k, down 400m. Warm, 18°C; calm. [M] |
Sun 26 Nov |
10.4 3.1 |
7.49am. Race: Stromlo Lightning Strike 10.4k. 67th in 58:50. (5:39/km) @ AHR 138 (87%), MHR 148. Clifton Matra. Felt OK early so ran harder than I'd intended. A lot of fast walking on the hills. Enjoyed the downhill finish. Splits: 5:14, 5:14, 6:16, 5:54, 5:07, 6:18, 6:59, 5:57, 4:45, 4:49, +2:13. 1st 60-69! RS 780. Warm, 18°C; humid. [B] 5.37pm. From Maccas, O/B to Dog Park in 22:30 (7:15/km). Bondi F1-W. Easy jog/walk. Stormy, 22°C; calm. [E] |
Week 47 | 70k - Easier week with a good race. Weight 72.8kg. | |
Mon 27 Nov |
11.1 | 4.55pm. Speedygeese, total 73:54 (6:39/km) @ AHR 110 (69%), MHR 123. Hoka Clifton. Early to Lake and Questacon then easy Reconcilliation Place hill repeats. Legs average but not sore. RS 732. Stormy, 23°C; calm. [E] |
Tue 28 Nov |
9.4 8 |
12.12pm. Lake Stakes. 6k in 32:52 (5:29/km) @ AHR 129 (81%), MHR 140. Bondi F1-W. Steady out, with a 5:13 second km, easier back. Legs and energy OK. 1k warm-up, 2.4k warm-down. RS 707. Warm, 24°C; humid. [M] 6.18pm. Race: YCRC Summer Series: Stromlo 5k - 14th in 24:59 (5:00/km) @ AHR 141 (89%), MHR 151. Clifton Shelby. New course: 4:58, 4:54, 5:06, 4:44, 4:57 + 20s. Easy first hill, legs OK so gradually got near to Craig. Ave cadence 178. Warm-up 1k, down 2k with Brian then Ruth & Natty. RS 705. Warm, 22°C; windy (easterly). [B] |
Wed 29 Nov |
7 | 12.01pm. BBQ Stakes 6k in 37:00 (6:10/km) @ AHR 125 (79%), MHR 139. Clifton Matra. Easy with Niki from Sydney, showing her the course and walking the hills. Legs/energy OK. 1k warm-up. RS 771. Sunny, 24°C; calm. [M] |
Thu 30 Nov |
9.2 | 8.16pm. Race: ACT Masters' 3000m. 6th in 14:42.46 (4:54/km) @ AHR 136 (86%), MHR 149. Clifton Matra. Splits: 4:56, 4:54, 4:53. Tempo effort, legs tired (75k AM bike). 6.2k warm-up incl Maccas and 1500m walk. RS 667. Warm, 23°C; calm. [H] |
Fri 1 Dec |
9 | 12.07pm. Customs H'cap 5k in 29:35 (5:55/km) @ AHR 122 (77%), MHR 125. Bondi F1-W. 'Carillon' course. Easy run, legs average and shins sore from last night's 1500m racewalk. RS 722. Humid, 27°C; windy. [E] |
Sat 2 Dec |
10.5 | 7.45am. Tuggers Parkrun cancelled! Clockwise lap + extra in 62:54 (5:59/km) @ AHR 125 (79%), MHR 139. Bondi F1-W. Easy with Robbie. Legs and energy a bit ordinary. Wet and heavy shoes (0.582 kg). RS 749. Breezy, 19°C; light rain. [M] |
Sun 3 Dec |
16.9 | 7.45am. Speedygeese Brownie's Mt Tuggers/Theodore trails. 1:57:20 (6:57/km) @ AHR 118 (74%), MHR 142. Clifton 917. Faster early then easy 2nd half including hill hiking, some with Bron and Kerron. RS 819. Mild, 12°C; overcast. [M] |
Week 48 | 81k - Good week & Stromlo race. Weight 72.7kg. 322km last 4 weeks. |
Date | Kms | Comments |
Mon 4 Dec |
5.2 | 11.12am. Treadmill Verheul intervals - 10 x 300m with 100m recoveries (100m jog 4 kph). Total 42:09 (8:06/km) @ AHR 95 (60%), MHR 117. Frees 3.0. Ran 300s mostly at 10 kph. Legs OK. RS 770. Mild, 18°C; calm. [V] |
Tue 5 Dec |
8.2 5.5 |
12.28pm. Race: Lake Stakes (clockwise). 6k in 29:50 (4:58/km) @ AHR 140 (87%), MHR 149. Clifton Matra. Warm-up 2.2k incl 5 x strides. Tailwind first half. Legs/energy OK. Ran hard, trying to catch Jackie (not quite). Splits: 4:52, 4:51, 4:55, 5:01, 5:03, 5:01 + 7s. Cadence 179. RS 696. Mild, 15°C; windy. [B] 5.30pm. Race: Christmas Relays 2k in 10:31 (5:16/km) @ AHR 134 (84%), MHR 142. Clifton Matra. Speedygeese B Team, average legs, tempo effort leg 2. RS 705. Overcast, 14°C; calm. [M] |
Wed 6 Dec |
11.1 | 12.02pm. BBQ Stakes (reverse) 6k in 36:42 (6:07/km) @ AHR 117 (74%), MHR 132. Bondi F1-W. Easy running with brisk walks on the hills. Good legs & energy. Warm-up 3k, warm-down 2.1k. RS 716. Mild, 15°C; overcast. [E] |
Thu 7 Dec |
10.1 | 5.32pm. Race: ACT Masters' 3000m. 8th in 15:26.05 (5:09/km) @ AHR 130 (82%), MHR 140. Clifton Shelby. Moderate tempo effort. Also 7-lap Spiral, 2960m in 15:09 (5:07/km) @ AHR 132 (83%), MHR 148. RS 669. Warm, 19°C; breezy. [H] |
Fri 8 Dec |
10 | 12.06pm. Customs H'cap 5k in 28:14 (5:39/km) @ AHR 123 (77%), MHR 133. ON Light Orange (trial). 'Carillon' course. Easy with Roger, steady pace. Legs average, energy good. Warm-up 2k, down 3k. RS 695. Sunny, 16°C; windy. [M] |
Sat 9 Dec |
11.7 | 8.04am. Race: Tuggers Parkrun 5k. 51st in 24:16 (4:51/km) @ AHR 142 (89%), MHR 154. Clifton Matra. Moderate first 500m then gradually faster. Energy good, legs OK. Cadence 179. Splits: 2s to start, 5:05, 4:47, 4:48, 4:51, 4:43. Warm-up 1.4k, warm-down 5.3k. RS 689. Sunny, 14°C; calm. [B] |
Sun 10 Dec |
16.8 | 7.45am. Speedygeese Pine Island, Red Rock lookout O/B. 15.1k in 1:48:40 (7:12/km) @ AHR 118 (74%), MHR 140. Clifton 917. Easy with lots of walking and two falls! 1.7k warm-down post coffee. RS 849. Warm, 18°C; sunny. [M] |
Week 49 | 78k - OK week and Parkrun 5k. Weight 73.2kg. | |
Mon 11 Dec |
11.6 | 5.34pm. Speedygeese, total 76:24 (6:35/km) @ AHR 118 (74%), MHR 129. Clifton Matra. Easy rose garden laps then a run to LBG via the outer trail and Lennox Gardens. Legs OK but tired. RS 777. Warm, 26°C; breezy. [E] |
Tue 12 Dec |
10.2 | 12.01pm. Lake Stakes. 6k in 34:45 (5:48/km) @ AHR 130 (82%), MHR 151. Clifton Matra. 3 x 1k intervals, 1k jog/walk recoveries. Splits: 6:21, 4:33, 7:25, 4:22, 7:34, 4:33. Warm-up 2k, down 2k. Legs pretty good. Could have run faster. RS 753. Hot, 26°C; breezy. [B] |
Wed 13 Dec |
8 | 5.30pm. BBQ Stakes in approx 37:00 plus 2k slow warm-up with Jen (6:20/km) @ No HR data. Bondi F1-W. First leg of Xmas Relays with Jason 2nd. We were both too fast. About 17 mins for my 3k leg. Hot, 30°C; sunny. [M] |
Thu 14 Dec |
2 | 7.15pm. Race: ACT Masters' 2000m Turkey Handicap in 11:19.98 (5:40/km). Clifton Matra. Guessed 10:59 and slowed too much after a steady fairly easy run. Starter duties. Muggy, 25°C; stormy. [M] |
Fri 15 Dec |
10.5 | 12.03pm. Customs H'cap 5k in 29:24 (5:53/km) @ AHR 121 (76%), MHR 135. Bondi F1-W. 'Flag' course. Easy with ordinary legs and energy, not enjoying the heat. Warm-up 2k, down 3.5k. RS 711. Sunny, 26°C; breezy. [M] |
Sat 16 Dec |
10.6 | 8.01am. Race: Tuggers Parkrun 5k. 58th in 24:06 (4:49/km) @ AHR 143 (90%), MHR 155. Clifton Shelby. Chased Jason & Gary, catching at 4k. Legs and energy OK but it was too hot/humid. Cadence 177. Splits: 2s to start, 4:58, 4:52, 4:50, 4:52, 4:32. Warm-up 1.1k, warm-down 4.5k. RS 689. Hot, 22°C; calm. [B] |
Sun 17 Dec |
11.3 | 7.30am. Race: Tour de Ridges 10.6k - 13th in 57:09 (5:23/km) @ AHR 140 (88%), MHR 149. Clifton Matra. Same time as 2014, tougher conditions. Passed Dave B on Farrer Ridge then 2 others and one more coming back from Isaacs. Good legs/energy. Splits: 6:06, 5:44, 5:24, 5:40, 5:42, 5:14, 5:46, 5:16, 5:14, 4:38 + 2:26. RS 755. Sunny, 21°C; humid. [B] |
Week 50 | 64k - Good Parkrun & TdR races. Weight 73.1kg. | |
Mon 18 Dec |
10.9 | 5.11pm. Speedygeese, total 74:12 (6:48/km) @ AHR 114 (72%), MHR 126. Clifton Matra. Easy outer gravel trail then gentle rose garden laps. Movement OK but legs a bit tight. RS 776. Hot, 30°C; calm. [E] |
Tue 19 Dec |
6 | 12.25pm. Lake Stakes. 6k in 36:54 (6:09/km) @ AHR 118 (74%), MHR 131. Bondi F1-W. Early group run at a steady pace with some walking in the last km. Too hot to warm-up. RS 726. Hot, 31°C; breezy. [E] |
Wed 20 Dec |
8.1 | 12.14pm. BBQ Stakes. 6k in 36:03 (6:01/km) @ AHR 131 (82%), MHR 152. Clifton Matra. 3 x 1k intervals, 1k jog/walk recoveries. Splits: 6:20, 5:03, 7:45, 4:33, 7:25, 4:07, 7:09, 6:17 + 42s. Legs pretty good. RS 787. Late rain, 20°C; breezy. [B] |
Thu 21 Dec |
11.3 | 9.06am. Gordon lakes, Conder, mostly bikepath in 1:21:09 (7:11/km) @ AHR 108 (68%), MHR 123. Clifton Matra. Very easy jogging with walk/runs in the second half. Moving well, no niggles. RS 776. Mild, 19°C; sunny. [E] |
Fri 22 Dec |
11 | 12.03pm. Customs H'cap 5k in 31:44 (6:21/km) @ AHR 114 (72%), MHR 123. Bondi F1-W. 'Flag' course. Very easy jogging, similar to yesterday's run. New 'easy day' effort. Warm-up 2k, down 4k. RS 724. Sunny, 25°C; light breeze. [E] |
Sat 23 Dec |
8.6 | 8.03am. Race: Tuggers Parkrun 5k. 77th in 25:17 (5:03/km) @ AHR 135 (85%), MHR 149. Clifton Shelby. With Jimmy first half. Tempo progression run - legs eventually OK. Cadence 177. Splits: 4s to start, 5:25, 5:06, 4:59, 4:55, 4:48. Warm-up 1.3k, warm-down 2.3k. RS 683. Sunny, 18°C; calm. [B] |
Sun 24 Dec |
11.2 | 7.20am. Cambewarra - Hockeys Lane, right Illaroo Rd O/B in 76:25 (6:49/km) @ AHR 114 (72%), MHR 133. Clifton Matra. 11 x 800m Verheul, 200m walk recoveries. Light and easy, moving well. Very sweaty. RS 778. Warm, 25°C; humid! [V] |
Week 51 | 67k - Good training week. Weight 73.1kg. | |
Mon 25 Dec |
8.1 | 8.23am. Cambewarra - Main Rd, Tapitallee Rd, Illaroo Rd, Hockeys Lane in 53:40 (6:38/km) @ AHR 114 (72%), MHR 136. Clifton Matra. 5 x 800m, 4 x 400m, 1 x 800m Verheul, 200m and 100m walk recoveries. Moving well. Two other runners. RS 755. Mild, 16°C; humid. [V] |
Tue 26 Dec |
10.5 | 7.45am. Cambewarra - Main Rd, Tapitallee Rd, Bangalee Rd, Illaroo Rd, Hockeys Lane in 70:36 (6:43/km) @ AHR 112 (70%), MHR 133. Clifton Matra. 5 x 600m, 1 x 1200m, 6 x 600m Verheul, 200m recoveries. Moving well, light & easy. Lady runner with a lost puppy. RS 753. Mild, 19°C; calm. [V] |
Wed 27 Dec |
9.6 | 7.15am. Cambewarra - Hockeys Lane, Illaroo Rd, Tapitallee Rd etc in 65:20 (6:48/km) @ AHR 110 (69%), MHR 133. Clifton Matra. 12 x 600m Verheul, 200m walk recoveries. Legs not as reactive as yesterday. RS 749. Warm, 22°C; overcast. [V] |
Thu 28 Dec |
10.9 | 5.00pm. Speedygeese Stromlo intervals, total 69:54 (6:25/km) @ AHR 120 (75%), MHR 146. Clifton Shelby. 5 x 200m, 200m walk recoveries, 5 x 100m, 100m walk recoveries. Approx 45 secs ave for the 200s (3:45/km) and 24 secs for the 100s (4:00/km). Close to full effort, not the Verheul method. RS 770. Overcast, 28°C; calm. [B] |
Fri 29 Dec |
13.1 3.3 |
8.19am. Charles River to lake, Bonython, Isabella Plains in 1:29:00 (6:48/km) @ AHR 112 (70%), MHR 130. Clifton Matra. 12 x 800m Verheul, 200m walk recoveries. Legs lost it after the 8th run. RS 761. Humid, 25°C; sunny. [V] 7.21pm. Via Scantlebury and trail to Calwell High in 20:34 (6:14/km) @ AHR 111 (70%), MHR 120. Clifton Tyrrell. Very easy jogging, legs ordinary. RS 692. Overcast, 24°C; light rain. [E] |
Sat 30 Dec |
10.1 6.1 |
7.43am. Tuggers Parkrun 5k. 95th in 29:04 (5:49/km) @ AHR 126 (79%), MHR 138. Clifton Tyrrell. Easy, legs improving throughout. Splits: 5s to start, 5:54, 5:48, 5:42, 5:44, 5:51. Warm-up 2k, down 3.1k. RS 732. Warm, 21°C; breezy. [M] 7.31pm. Clockwise Lake Tuggers from Maccas in 37:15 (6:06/km) @ AHR 118 (74%), MHR 126. Clifton Tyrrell. Very easy and light jogging. Good legs. Felt much cooler than 23C. RS 721. Mild, 23°C; breezy. [E] |
Sun 31 Dec |
15.3 | 7.05am. Speedygeese Arbo to Molonglo, Pipe Flat, Arbo in 1:41:45 (6:39/km) @ AHR 119 (75%), MHR 137. Clifton Matra. Fast early then slowed and enjoyed it. Good convo and coffee. RS 792. Mild, 18°C; overcast. [M] |
Week 52 | 87k - Good week to end 2017. Weight 72.8kg. 296km last 4 weeks. |
Goal: 5k in 22 minutes, 45 seconds. Missed by 47 seconds - my fastest 5k was 23:32 at the Tuggeranong Parkrun on 11 March. I have a goal of 22:59 for 5k in 2018. Races: 3000m in 14:18.51, 5k road in 23:32, 10k road in 48:58, Nail Can Hill Run 11.3k trails in 59:03 (age-busted), Kiama Coastal Classic 14k in 1:22:34, City to Surf 14k in 73:39, Stromlo Lightning Strike 10.4k in 58:50 (1st M60), Tour de Ridges 10.6k in 57:09, Fisher's Ghost 5k in 24:18 (2nd M60), ACT Cross Country Championships 8k in 39:25. YMCA Half Marathon in 1:50:16. Numbers: I ran 4,003 kilometres, an average of 76.98 per week. Finished 95 races (many were tempo-paced parkruns). There were 16 days when I didn't run. I cycled around 3,000 km, mostly easy riding. Other words: A year of rebuilding after 2016. Good consistent training with no time off for injuries or illness. Enjoyable training and racing, if not quite as fast as I wanted.
[V] - The Verheul Method of interval training. |