Ewen's Running Diary - 2017

This page is my running diary for 2017. Clicking here will scroll this page to the current week.
I also keep a blog of writing which is updated approximately weekly.

I have diaries going back to 1981, but most of them are written on paper. There were no personal computers back then. I started running in October 1979.

My running goal for 2017 - Race 5k in 22 minutes, 45 seconds.

Links to all my online diaries: 1988, 1991, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017


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

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

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

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

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

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

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

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

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

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

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

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

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

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

2.3
8.05am. Race: Tuggers Parkrun 5k. 71st in 24:45 (4:57/km) @ AHR 141 (89%), MHR 156. Clifton Shelby. Slow start, tempo 2.5k, then catching Jimmy. Sprint finish. Splits: 7s to start, 5:11, 4:55, 4:52, 4:54, 4:45. Warm-up 2k. RS 698. Warm, 23°C; calm. [H]
7.33pm. Track, Calwell. 2.3k in 9:14 (4:01/km) @ AHR 106 (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.


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

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

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

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

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

2
7.09am. Vets Sprint Marathon Relay as a long run with lots of stops. 97:06 (6:18/km) @ AHR 113 (71%), MHR 135. Saucony Bonneville. Very sweaty. Legs a bit ordinary. RS 712. Hot, 27°C; humid. [E]
4.30pm. 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.


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

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

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

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

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

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

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

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

10
8.22am. 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.


DateKms Comments
Mon
27 Mar
5

10.1
10.56am. Trail intervals, total 25:49 (5:10/km) @ AHR 136 (86%), MHR 154. Bondi F1 Wide. 6 x 834m (5004m), walk recoveries 1:33 ave. Walk course (new exact O/B) warm-up. RS 702. Sunny, 23°C; breezy. [H]
5.15pm. Speedygeese, total 59:48 (5:55/km) @ AHR 123 (72%), MHR 141. Saucony Bonneville. Steady triangle relays with Jennie and Ruth. 2k early warm-up. Legs OK. RS 728. Warm, 28°C; humid. [M]
Tue
28 Mar
10.2 12.00pm. Lake Stakes. 6k in 33:10 (5:32/km) @ AHR 136 (86%), MHR 146. Bondi W-F1. Movement and legs quite good but HR high for the pace. 2k warm-up/down. RS 752. Sunny, 23°C; humid. [H]
Wed
29 Mar
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.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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, 13C; sunny. [B]
Week 32 64k - Happy City to Surf. Weight 73.5kg. 307km last 4 weeks.


DateKms 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.


DateKms 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.


DateKms 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.


DateKms 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
   
Sat
25 Nov
   
Sun
26 Nov
   
Week 47 ??k -  
Mon
27 Nov
   
Tue
28 Nov
   
Wed
29 Nov
   
Thu
30 Nov
   
Fri
1 Dec
   
Sat
2 Dec
   
Sun
3 Dec
   
Week 48 ??k -  


Goal: 5k in 22 minutes, 45 seconds.

Races: Some results will be here.

Numbers: There will be numbers.

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

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (below 130 for me).
[H] - Above MAF heart-rate or a tempo run etc.
[B] - Race or hard interval session etc.
[E] - Recovery jog (below 122 HR).
RS - "RS scale" (heart beats per kilometre). Ave pace per kilometre * Average HR. A low value on a particular course indicates good aerobic fitness.
AHR - Average heart-rate during a run or interval.
MHR - Maximum heart-rate for a particular run or interval.
(r) - Course run in reverse direction.
My maximum heart-rate is about 159. The highest I recorded in 2013 was 162 at the end of the 23 November Parkrun 5k. It's easy to reach maximum heart-rate when unfit! Height 1868mm.
Apparent Temperature is used.