Ewen's Running Diary - 2018

This page is my running diary for 2018. 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.

Links to all my online diaries: 1984, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018


DateKms Comments
Mon
1 Jan
7.6

8
7.31am. Race: Tuggers Parkrun 5k. 153rd in 27:40 (5:32/km) @ AHR 131 (82%), MHR 139. Clifton Matra. Catching and running with Jim. Splits: 5s to start, 5:59, 5:27, 5:23, 5:26, 5:20. Warm-up 500m, down 2.1k. RS 725. Humid, 17°C; breezy. [M]
9.34am. Race: Gunners Parkrun 5k. 170th in 27:57 (5:35/km) @ AHR 135 (85%), MHR 146. Clifton Matra. Steady tempo effort with Janene. Splits: 7s to start, 5:57, 5:35, 5:22, 5:31, 5:24. Warm-up 1k, down 2k. RS 755. Warm, 21°C; calm. [H]
Tue
2 Jan
9 12.07pm. Lake Stakes (clockwise). 6k in 35:50 (5:58/km) @ AHR 130 (82%), MHR 152. Clifton Tyrrell. 3 x 1k intervals, 1k jog/walk recoveries. Splits: 4:47, 7:16, 4:38, 7:18, 4:27, 7:41. Warm-up 1k, down 2k. Legs and energy good. Came to a stop in the first one with kids and a bike blocking the path. Headwind running north. RS 776. Hot, 25°C; windy. [B]
Wed
3 Jan
8 12.00pm. BBQ Stakes (reverse) 6k in 43:54 (7:19/km) @ AHR 107 (68%), MHR 126. Bondi F1-W. Verheul fartlek with Carolyne. Legs had better reactivity in the later runs. RS 783. Sunny, 22°C; warm. [V]
Thu
4 Jan
11.1 5.14pm. Speedygeese Stromlo intervals, total 70:30 (6:21/km) @ AHR 111 (70%), MHR 143. Clifton Shelby. 4 x 1 minute hills on the creek loop. Not full effort, wary of calves etc. 5 x 100m strides. RS 705. Sunny, 27°C; breezy. [V]
Fri
5 Jan
10.4 7.07pm. To Calwell track, laps in both directions, Charles River in 68:12 (6:33/km) @ AHR 113 (72%), MHR 128. Clifton 917. 10 x 850m with 150m walk recoveries. Very easy with the legs needing it. Track lush and soft. RS 741. Hot, 30°C; calm. [E]
Sat
6 Jan
12.3 8.02am. Race: Tuggers Parkrun 5k. 61st in 25:54 (5:11/km) @ AHR 138 (85%), MHR 148. Clifton Tyrrell. Tempo effort that felt hard. Both calves & achilles tight from Thurs. Cad 176. Splits: 4s to start, 5:22, 5:04, 5:11, 5:13, 5:00. Warm-up 2.2k, down 5.3k. RS 715. Hot, 21°C; calm. [H]
Sun
7 Jan
15.1 7.03am. Speedygeese War Memorial to Mt Majura 4-ways via zigzag, back via Ainslie east in 1:57:48 (7:48/km) @ AHR 108 (68%), MHR 139. Clifton Tyrrell. Verheul method first half and a little in the second until the legs lost the reactive feeling. Mainly with Ruth, Bron, Bill and Dave. Coffee at Poppy's at the War Memorial. RS 843. Hot, 25°C; sunny. [V]
Week 01 81k - Good week to start the year. Weight 72.6kg.
Mon
8 Jan
10.3 7.07am. Thedore trail to shops and HS in 73:03 (7:06/km) @ AHR 109 (69%), MHR 133. Clifton Matra. Verheul 17 x 400m, 200m walk recoveries. Good reactive feeling until later ones. OK course. Pace around 5:25/km. RS 773. Warm, 24°C; calm. [V]
Tue
9 Jan
8.2 12.10pm. Lake Stakes 6k in 37:59 (6:20/km) @ AHR 126 (80%), MHR 147. Clifton Matra. Intervals 6 x 500m with 500m walk/jog recoveries. 2:14, 2:14, 2:24, 2:13, 2:12, 2:22. A bit faster than 5k goal pace. Legs & energy good. RS 798. Hot, 27°C; windy. [B]
Wed
10 Jan
4.1

8.1
7.39am. Trail to Theodore shop in 27:06 (6:37/km) @ AHR 109 (69%), MHR 128. Clifton Matra. Verheul 8 x 400m, 100m walks. Very light and easy. RS 720. Mild, 15°C; calm. [V]
12.05pm. BBQ Stakes 6k in 38:27 (6:25/km) @ AHR 121 (77%), MHR 142. Clifton Tyrrell. Verheul 11 x 400m, 100m walks. Mostly light and reactive. Stretched out down the hill at 4 to 4:30/km. RS 775. Sunny, 19°C; calm. [V]
Thu
11 Jan
10.5 5.39pm. Speedygeese Stromlo easy, total 66:20 (6:19/km) @ AHR 113 (72%), MHR 132. Clifton Shelby. Easy with 6 x 400m Verheul intervals. Tired legs. 50k bike ride in the morning with a few hard efforts. RS 714. Overcast, 28°C; calm. [E]
Fri
12 Jan
7 12.03pm. Customs H'cap 5k in 34:17 (6:51/km) @ AHR 111 (70%), MHR 136. Clifton Tyrrell. 'Flag' course. 5 x 600m Verheul, 400m walks. Legs good and reactive today. Around 5:15/km pace. Racing Carolyne first 3k. Too hot. RS 761. Hot, 30°C; windy. [V]
Sat
13 Jan
12.6

2.2
8.10am. Race: Tuggers Parkrun 5k. 50th in 24:35 (4:55/km) @ AHR 144 (91%), MHR 156! Clifton Matra. Tough conditions. Legs OK but not good value for the effort. These shoes are dead - no cushioning after 800k. Cad 180. Splits: 3s to start, 5:08, 4:48, 4:54, 4:58, 4:44. Warm-up 2.5k, down 5.1k. RS 708. Humid, 21°C; windy! [B]
3.02pm. Recovery with Dave O/B to skate park. 15:45 (7:09/km) No HR data. Sandals. Shins a bit sore in these shoes. Warm, 22°C; windy. [E]
Sun
14 Jan
15.2

2.1
7.09am. Speedygeese Mawson, Farrer Ridge single track, Mt Wanniassa etc in 1:42:20 (6:44/km) @ AHR 122 (77%), MHR 138. Clifton Tyrrell. Good legs/energy. Walked early and often. Stacks from Pieta, Carolyne, Giles. Coffee at Fox & Bow. RS 821. Cool, 9°C; windy. [M]
7.46pm. Short Theodore trails. 13:36 (6:29/km) No HR data. Clifton Matra. Right shin niggly. Mild, 17°C; breezy. [E]
Week 02 80k - OK parkrun, good long run. Weight 73.0kg.
Mon
15 Jan
5.1 6.34am. Calwell High lap, return via Tewksbury Ct in 34:48 (6:49/km) @ AHR 108 (68%), MHR 131. Clifton Tyrrell. 8 x 500m Verheul, 100m walks. Very easy and light recovery session before helping Mal with concreting. RS 737. Cool, 10°C; calm. [V]
Tue
16 Jan
8.7 12.06pm. Lake Stakes 6k in 31:45 (5:18/km) @ AHR 138 (87%), MHR 145. Clifton Matra. Tempo effort after build-up first km. Good legs and energy, running with control. Shins OK. 11 at the softserve club. 2k warm-up, 700m down. RS 730. Mild, 16°C; windy. [H]
Wed
17 Jan
8.1

8.1
8.08am. Charles River, new footbridge, Isabella Heights, Calwell in 53:45 (6:38/km) @ AHR 112 (71%), MHR 132. Clifton Tyrrell. 16 x 500m Verheul, 100m walks. Light and easy, between 5 and 5:30/km pace. Legs OK. RS 743. Cool, 14°C; sunny. [V]
12.07pm. BBQ Stakes 6k in 35:56 (5:59/km) @ AHR 130 (82%), MHR 149. Clifton Matra. Steady with the usual hill walks. Faster 3rd and 5th kms (4:56 and 4:26). 2k warm-up. Legs OK. RS 779. Sunny, 23°C; breezy. [H]
Thu
18 Jan
6 7.03pm. From Woden track with Ruth around town centre in 40:36 (6:46/km) @ AHR 105 (66%), MHR 123. Clifton Matra. 11 x 400m Verheul, 100m walks. Too hot to race, so easy run between events. 55k PP Stromlo ride AM. RS 711. Hot, 32°C; sunny. [V]
Fri
19 Jan
11.1 12.05pm. Customs H'cap 5k in 28:29 (5:42/km) @ AHR 127 (80%), MHR 141. Clifton Tyrrell. 'Flag' course. Steady run with Roger, a little faster than I would have by myself. Legs and energy OK. 2k warm-up, 4.1k down. RS 723. Hot, 32°C; calm. [M]
Sat
20 Jan
14.1 8.00am. Race: Tuggers Parkrun 5k. 89th in 26:51 (5:22/km) @ AHR 130 (82%), MHR 143. Clifton Tyrrell. Easy early, then catching Jim. Splits: 4s to start, 5:39, 5:20, 5:22, 5:18, 5:08. Warm-up 2.5k, down 6.6k clockwise lake with Dave. RS 698. Warm, 21°C; calm. [H]
Sun
21 Jan
16.3

3.7
7.07am. Speedygeese War Memorial, Ainslie, Majura Pines O/B in 1:52:15 (6:53/km) @ AHR 112 (71%), MHR 138. Clifton Tyrrell. Verheul fartlek with Jennie, Ruth and Sandeep. Good legs. Nice and shady through the pines. RS 771. Warm, 21°C; calm. [V]
6.14pm. Maccas O/B dam with Dave. 22:39 (6:07/km) @ AHR 117 (74%), MHR 123. Easy, legs OK. RS 716. Hot, 36°C; breezy. [E]
Week 03 81k - Heat survival week. Weight 72.8kg.
Mon
22 Jan
13.3 5.35pm. Speedygeese PH, total 1:29:03 (6:42/km) @ AHR 113 (72%), MHR 132. Clifton Matra. Very easy west 100m hills then Verheul 400m run, 100m walk recoveries around Central Basin. Legs and energy OK. RS 757. Hot, 31°C; calm. [V]
Tue
23 Jan
10 12.10pm. Lake Stakes 6k in 35:59 (5:59/km) @ AHR 127 (80%), MHR 147. Clifton Matra. Intervals 11 x 400m with 100m walk recoveries. First two steady then from 5:00 down to 4:20/k pace. RS 798. Hot, 31°C; windy. [V]
Wed
24 Jan
10.1

6.3
7.18am. Conder trail to Lanyon shops etc in 74:03 (7:20/km) @ AHR 105 (66%), MHR 132. Clifton Tyrrell. 20 x 300m Verheul, 200m walks. Legs ordinary early but improved later. About 5:00/km on the 300s. RS 770. Mild, 21°C; overcast. [V]
12.25pm. BBQ Stakes 6k in 39:00 (6:30/km) @ AHR 116 (73%), MHR 145. Clifton Tyrrell. Very easy with some longer walks and two faster short sections. Legs average. RS 754. Light rain, 24°C; calm. [E]
Thu
25 Jan
12 5.37pm. Speedygeese Stromlo, 78:24 (6:32/km) @ AHR 112 (71%), MHR 150. Clifton Shelby. 3 x 1k with 1k recoveries - 5:30, 5:06, 4:27. Legs no good until the last one. Warm-down afterwards on Coombs parkrun course. 44k tiring MTB ride AM. RS 732. Warm, 27°C; breezy. [M]
Fri
26 Jan
5

5.1
11.42am. Short Theo trail down to Conder Maccas in 29:18 (5:52/km) @ AHR 120 (76%), MHR 129. Clifton Tyrrell. Very easy downhill course, but the legs weren't loving it. RS 703. Hot, 29°C; sunny. [E]
6.08pm. Lake Tuggers from Maccas 5.1k in 32:24 (6:21/km) @ AHR 116 (73%), MHR 132. Clifton Matra. Intervals 8 x 400m with 100m walk recoveries. Legs OK. About 5:20/km pace. RS 737. Warm, 28°C; breezy. [V]
Sat
27 Jan
11.2 8.03am. Race: Tuggers Parkrun 5k. 121st in 29:00 (5:48/km) @ AHR 127 (82%), MHR 138. Clifton Tyrrell. Tired legs! Slow isn't always easy. Sweaty! Splits: 7s to start, 5:59, 5:43, 5:48, 5:46, 5:37. Warm-up 2.1k, down 4.2k. RS 737. Humid, 24°C; calm. [M]
Sun
28 Jan
11.2 7.05am. Speedygeese Cooleman Ridge, Arawang, McQuoids hill in 1:24:06 (7:30/km) @ AHR 118 (75%), MHR 135. Clifton Tyrrell. Slow and hilly on Arawang then runnable. Very sweaty. RS 886. Overcast, 21°C; humid! [M]
Week 04 84k - Another hot week. Weight 72.8kg. 326km last 4 weeks.


DateKms Comments
Mon
29 Jan
5.3

11.7
1.14pm. Treadmill. Intervals - 10 x 300m, 100m walk recoveries at 4 kph. 42:40 (8:03/km) @ AHR 98 (62%), MHR 114. Red Free 3.0. Fairly easy 300s at 10 kph. Legs OK. Sweaty. RS 789. Warm, 22°C; calm. [V]
5.35pm. Speedygeese PH, total 74:06 (6:20/km) @ AHR 119 (75%), MHR 150. Clifton Tyrrell. 9 x 240m tennis course relays. Built up to a good speed. Fastest I've run for a while. Long warm-down. RS 754. Hot, 30°C; calm. [V]
Tue
30 Jan
8.5

7
12.04pm. Lake Stakes 6k in 33:00 (5:30/km) @ No HR (forgot strap). Clifton T. Tempo effort, chasing Rog. Good legs. Hot, 28°C; windy. [M]
6.15pm. Race: YCRC Summer Series: Stromlo 5k - 13th in 25:28 (5:06/km) @ AHR 138 (87%), MHR 151. Clifton Shelby. New course: 5:03, 4:54, 5:09, 4:47, 5:03 + 33s. Steady early, then a good race chasing Christine and Miriam. Legs felt good and reactive! Cadence 179. 1k warm-up, 1k warm-down with Brian. RS 703. Rainy, 23°C; warm. [B]
Wed
31 Jan
8 12.25pm. BBQ Stakes 6k in 37:18 (6:13/km) @ AHR 121 (77%), MHR 142. Clifton Tyrrell. Very easy except for the 3rd km (4:54) and past Lyons Oval. Legs average. RS 752. Sunny, 14°C; cool! [E]
Thu
1 Feb
3 6.01pm. Race: ACT Masters' 3000m. 8th in 14:48.33 (4:56/km) @ AHR 135 (85%), MHR 152. Clifton Tyrrell. Splits: 5:00, 5:03, 4:45. Tempo effort early, then chased Dale last 2 laps, with a sprint finish. Legs OK. RS 666. Mild, 15°C; windy. [H]
Fri
2 Feb
11.1 12.08pm. Customs H'cap 5k in 30:51 (6:10/km) @ AHR 118 (75%), MHR 132. Clifton Tyrrell. 'Flag' course. Easy run with ordinary legs that gradually improved. 2k warm-up, 4.1k down. RS 728. Sunny, 18°C; calm. [E]
Sat
3 Feb
11 8.05am. Race: Tuggers Parkrun 5k. 99th in 26:43 (5:21/km) @ AHR 132 (84%), MHR 144. Clifton Tyrrell. Building to tempo effort last 2k. Legs not too bad. Splits: 5s to start, 5:57, 5:22, 5:23, 5:01, 4:55. Warm-up 2k, down 5k. RS 705. Mild, 13°C; breezy. [H]
Sun
4 Feb
20.6 7.03am. Speedygeese Mulligans/Goorooyarroo in 2:34:40 (7:30/km) @ AHR 109 (69%), MHR 143. Intervals, 15 x 500m Verheul, 500m walk recoveries. Lost the feeling after the 9th. Between 4:14 and 5:14/km pace. RS 818. Mild, 16°C; sunny. [V]
Week 05 86k - Good training week & Stromlo. Weight 72.6kg.
Mon
5 Feb
10.1 5.02pm. Speedygeese PH, total 69:45 (6:54/km) @ AHR 110 (70%), MHR 135. Clifton Matra. 12 x 400m light Verheul, 100m walk recoveries then easy rose garden group relays. RS 760. Warm, 26°C; calm. [V]
Tue
6 Feb
8.8

8.2
12.03pm. Lake Stakes (clockwise). 6k in 35:38 (5:56/km) @ AHR 118 (75%), MHR 126. Clifton Tyrrell. Steady MAF HR run. Legs and energy OK. 2k warm-up, 800m warm-down. RS 701. Warm, 21°C; calm. [M]
6.17pm. Race: YCRC Summer Series: Museum 5k - 20th in 23:44 (4:45/km) @ AHR 144 (91%), MHR 153. Clifton Tyrrell. Good race. Faster start following Gabe. Got ahead, ran hard to stay ahead of Christine. Splits: 4:44, 4:52, 4:51, 4:43, 4:33. Cad 180. 1k warm-up, 2k down. RS 683. Warm, 23°C; calm. [B]
Wed
7 Feb
9.1 12.03pm. BBQ Stakes (reverse) 6k in 39:00 (6:30/km) @ AHR 120 (76%), MHR 138. Clifton Matra. Easy running with long hill walks. 4 x strides on the downhills. Felt OK. 3k warm-up. RS 780. Sunny, 25°C; warm. [E]
Thu
8 Feb
nil Rest day. 50k Pedal Power ride around the Tharwa loop followed by coffee in the morning. Very hot at the track in the afternoon so decided to have the day off.
Fri
9 Feb
8.2

7.2
8.23am. Calwell Track, total 63:09 (7:42/km) @ AHR 104 (66%), MHR 148. Nike Free JPS. Jog to track incl strides. Val's group - light drills. 3 x 400m - 1:52, 1:47, 1:46. 4 x 300m - 1:14, 1:13, 1:16, 1:12. 3 x 200m - 45.7, 43.8, 44.7. Good session. Legs OK, moving well. RS 801. Sunny, 25°C; calm. [H]
12.07pm. Customs H'cap 5k in 32:41 (6:32/km) @ AHR 118 (75%), MHR 128. Clifton Tyrrell. 'Flag' course. Tight legs gradually improved. 2.2k warm-up. RS 771. Hot, 32°C; breezy. [E]
Sat
10 Feb
5.5

8.5
8.22am. Race: 1st Goulburn Parkrun 5k. 240th in 38:57 (7:47/km) @ AHR 99 (63%), MHR 120. Clifton Tyrrell. Easy running and walking with Norma. Good legs & energy. Splits: 3s to start, 6:20, 7:33, 8:10, 7:45, 8:04. Warm-up 500m. Greengrocer coffee. RS 771. Sunny, 20°C; calm. [E]
6.07pm. Lake Tuggers from Maccas + Reed St with Dave in 48:03 (5:39/km) @ AHR 122 (77%), MHR 139. Clifton Tyrrell. Steady with a few stops. Good legs and energy. RS 690. Hot, 30°C; calm. [M]
Sun
11 Feb
17.4 7.07am. Speedygeese Ruth's Lyneham, O'Connor, Bruce Ridges in 2:14:51 (7:45/km) @ AHR 101 (69%), MHR 125. Light Verheul fartlek, walking hills and running flats and downs. Walk warm-down. Tired. RS 783. Warm, 21°C; sunny. [V]
Week 06 83k - Good 5k race and track session. Weight 72.8kg.
Mon
12 Feb
7.6 5.37pm. Speedygeese PH, total 52:24 (6:54/km) @ AHR 107 (68%), MHR 128. Clifton Tyrrell. Light Verheul 400m warm-up plus easy group intervals west side tennis courts. Legs average. RS 738. Warm, 20°C; breezy. [V]
Tue
13 Feb
7.5

3.3
12.08pm. Lake Stakes 6k in 37:24 (6:14/km) @ AHR 129 (80%), MHR 153. Clifton Tyrrell. Intervals 6 x 500m with 500m walk/jog recoveries. 2:22, 2:11, 2:07, 2:04, 2:06, 2:04. Happy with that. Faster than last time. Good legs. RS 804. Sunny, 23°C; breezy. [B]
5.56pm. YCRC Telopea Park in 26:48 (8:07/km) @ no HR data. Clifton Matra. Easy course marshal jogging. Warm, 26°C; calm. [E]
Wed
14 Feb
7.5

4
12.08pm. BBQ Stakes 6k in 37:13 (6:12/km) @ AHR 126 (80%), MHR 148. Clifton Matra. Steady with the usual hill walks. Faster 3rd and 5th kms (5:04 and 4:12). 1.5k warm-up. Good legs & energy. RS 782. Windy, 24°C; dusty. [H]
7.54pm. Track, Calwell. 4k in 24:57 (6:14/km) @ AHR 115 (73%), MHR 133. Black Frees. 10 x 350m Verheul, 50m recoveries. RS 717. Warm, 22°C; breezy. [V]
Thu
15 Feb
11.5 7.37pm. Race: Masters' 10,000m Championships. 7th in 50:33.28. (5:03/km) @ AHR 141 (89%), MHR 148. Clifton Tyrrell. Splits: 4:59, 4:57, 5:01, 5:07, 5:05, 5:07, 5:06, 5:06, 5:06, 4:59. Followed Rog for 5 or 6 laps running 2 minute laps then went ahead. Kept Anne in sight when she lapped me. Legs and energy pretty good. Backstraight headwind. 1st M60. 500m warm-up, 1k warm-down. RS 713. Warm, 19°C; breezy. [B]
Fri
16 Feb
6.2 8.18am. Calwell Track, total 48:03 (7:45/km) @ AHR 96 (61%), MHR 128. Nike Free JPS. Jog to track incl strides. Val's group - light drills. Very easy runs/walks in lane 6. Legs a little sore. 65k MTB ride with Thommo. RS 744. Sunny, 20°C; calm. [E]
Sat
17 Feb
9.9

5
7.45am. Race: Tuggers Parkrun 5k. 140th in 28:06 (5:37/km) @ AHR 125 (79%), MHR 142. Clifton Tyrrell. Easy progression to catch Jim. Legs OK. Splits: 5s to start, 5:55, 5:38, 5:43, 5:33, 5:12. Warm-up 2k, down 2.9k. RS 703. Sunny, 18°C; calm. [M]
4.12pm. Lake Tuggers short, clockwise from Maccas with Dave in 29:48 (5:58/km) @ AHR 119 (75%), MHR 127. Clifton Tyrrell. Easy recovery run. RS 709. Warm, 27°C; windy. [E]
Sun
18 Feb
12

5.6
8.06am. Jim's Sprint Marathon Relay, net total 67:48 (5:39/km) @ AHR 122 (77%), MHR 153. Clifton Tyrrell. Winning team! With Jeff, Natty, James, (myself), Elizabeth and Peter F. Every leg was a race with Bron... 1k, 2k, 1k, 1k, 1k + 2k with the team to finish. Approx pace: 4:10, 4:38, 4:33, 4:26, 4:50. Good legs and energy. RS 689. Sunny, 19°C; calm. [B]
6.30pm. Lake Tuggers anticlockwise with Dave in 38:39 (6:54/km) @ AHR 111 (70%), MHR 124. Clifton Tyrrell. Verheul 400s. Sore left calf which came good. RS 766. Warm, 28°C; breezy. [E]
Week 07 80k - Good week and 10,000m. Weight 72.0kg.
Mon
19 Feb
nil Rest day. Easy 24k MTB ride in the morning. ANU for Arch in the afternoon.
Tue
20 Feb
8

5
11.54am. Lake Stakes 6k in 39:39 (6:36/km) @ AHR 108 (68%), MHR 125. Clifton Tyrrell. Easy 11 x 400m with 100m walk recoveries. Gentle recovery session. Left calf slight feeling. RS 713. Mild, 16°C; windy. [E]
6.17pm. Race: YCRC Summer Series: Weston Park 5k - 42nd in 31:05 (6:13/km) @ AHR 117 (74%), MHR 134. Clifton Tyrrell. Verheul 15 x 400m with 100m walks. Easy, Legs OK. RS 728. Cool, 13°C; windy. [V]
Wed
21 Feb
8 12.06pm. BBQ Stakes 6k in 34:29 (5:45/km) @ AHR 127 (80%), MHR 139. Clifton Tyrrell. Steady with the usual hill walks. Pleased with how the legs felt - almost fully recovered from Sunday. Faster 3rd and 5th kms (5:11 and 5:07). 2k warm-up. RS 730. Sunny, 20°C; calm. [M]
Thu
22 Feb
7.7 6.06pm. Race: ACT Masters' 3000m. 16th in 15:36 (5:12/km) @ AHR 130 (82%), MHR 138. Clifton Tyrrell. Moderate tempo run. Splits: 5:10, 5:12, 5:14. Handicap start. Legs good. Also, 1000m race walk in 6:56. 6-lap 2545m Spiral in 14:25 (5:40/km) as 5 x 400m Verheul, 100m walk recoveries. High Jump in 1.20m. RS 677. Warm, 26°C; calm. [M]
Fri
23 Feb
4.3

7
8.35am. Calwell Track, total 33:40 (7:50/km) @ AHR 96 (70%), MHR 135. Nike Free JPS. Bike to/from track. Val's group - light drills. 9 x 200m, walk back (150m) recoveries. 56, 53, 53, 51, 50, 50, 50, 47, 49. Legs slow to warm up. RS 752. Sunny, 17°C; calm. [V]
12.06pm. Customs H'cap 5k in 32:25 (6:29/km) @ AHR 114 (72%), MHR 123. Clifton Tyrrell. 'Flag' course. Very easy jogging on tired legs. 2k warm-up. RS 739. Warm, 24°C; calm. [E]
Sat
24 Feb
10.2 7.38am. Race: Tuggers Parkrun 5k. 118th in 27:36 (5:31/km) @ AHR 131 (83%), MHR 141. Clifton Tyrrell. Slow to moderate progression. Legs OK. Splits: 10s to start, 5:40, 5:13, 5:18, 5:09, 5:44. Warm-up 3k, down 2.2k. RS 723. Warm, 22°C; calm. [M]
Sun
25 Feb
13.4 8.02am. Race: Coombs Parkrun 5k trial. 32nd in 26:02 (5:12/km) @ AHR 141 (89%), MHR 153. Clifton Matra. Good legs, no niggles. Hard tempo effort. Splits: 5:32, 5:07, 5:05, 5:20, 4:58. Warm-up 8k with Speedygeese LR group to the zoo and Arbo. RS 734. Wet, 17°C; windy. [H]
Week 08 63k - Slow recovery from the Sprint Marathon. Weight 72.0kg. 312km last 4 weeks.


DateKms Comments
Mon
26 Feb
8

7
11:06am. New clockwise Mt Tuggers course in 54:30 (6:49/km) @ AHR 116 (73%), MHR 137. Clifton Tyrrell. Verheul 16 x 400m approx, 100m walk recoveries. Easy at around 5:30/km. Movement and legs good. RS 790. Mild, 15°C; windy. [V]
5.36pm. Speedygeese PH, 47:15 (6:45/km) @ AHR 105 (66%), MHR 127. Clifton Matra. Rose gardens relay jogging. Legs OK. RS 709. Mild, 15°C; breezy. [E]
Tue
27 Feb
8.6

9.6
12.18pm. Lake Stakes 6k in 35:30 (5:55/km) @ AHR 122 (77%), MHR 129. Clifton Tyrrell. Easy jogging, legs feeling OK. A record 12 runners for Softserves! 600m warm-up, 2k warm-down. RS 722. Sunny, 20°C; breezy. [E]
6.19pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 16th in 24:08 (4:49/km) @ AHR 146 (92%), MHR 155. Clifton Matra. Happy with that. Good legs. Chasing Craig & Thommo, passed by Trev last lap. Splits: 4:46, 4:57, 4:52, 4:55, 4:38. 2k w-up, 2.6k w-down with Ruth. RS 705. Warm, 24°C; calm. [B]
Wed
28 Feb
8.1 12.04pm. BBQ Stakes 6k in 39:03 (6:31/km) @ No HR data (forgot strap). Clifton Tyrrell. Very easy jogging/walking with tired and sore legs from yesterday's race. 2k warm-up. RS 730. Sunny, 22°C; windy. [E]
Thu
1 Mar
1.6 5.00pm. Very easy jogging stop/start at Masters' Track while helping out. Tired legs. 55k AM PP bike.
Fri
2 Mar
11.5 12.09pm. Customs H'cap 5k in 30:54 (6:11/km) @ AHR 120 (76%), MHR 151. Clifton Tyrrell. 'Flag' course. First 3k with Rog, then 400m at 4:40/km and 300m at 4:00/km. Legs OK. 2k warm-up, 4.5k warm-down. RS 742. Warm, 21°C; breezy. [E]
Sat
3 Mar
11.2 7.42am. Tuggers Parkrun 5k, 177th in 31:45 (6:21/km) @ AHR 121 (77%), MHR 147. Clifton Tyrrell. Intervals 5 x 500m with 500m walk/jog recoveries. 2:33, 2:15, 2:08, 2:08, 2:13. Good legs. First one slow due to the crowd. RS 768. Sunny, 18°C; calm. [B]
Sun
4 Mar
16.2

3.2
7.03am. Speedygeese Coombs parkrun & Molonglo singletrack in 1:46:56 (6:36/km) @ AHR 120 (76%), MHR 139. Enjoyed that. Big slow group. A few faster bits. Legs OK. RS 792. Sunny, 20°C; calm. [M]
6.08pm. Maccas O/B dam with Dave. 20:24 (6:23/km) @ AHR 111 (70%), MHR 124. Easy, legs surprisingly good. RS 708. Sunny, 26°C; breezy. [E]
Week 09 85k - Good race at Barrenjoey. Weight 72.4kg.
Mon
5 Mar
8.2

8.7
11:04am. Clockwise Mt Tuggers in 60:15 (7:20/km) @ AHR 115 (73%), MHR 149. Clifton Tyrrell. Verheul fartlek easy, mostly 400m runs, 100m walks. One fast 400m @ 4:22/km. Legs OK. RS 845. Sunny, 21°C; calm. [V]
5.35pm. Speedygeese PH, total 56:03 (6:27/km) @ AHR 120 (76%), MHR 139. Clifton Matra. Continuous Rose Garden laps, legs gradually becoming smoother. Easy. RS 773. Overcast, 15°C; calm. [M]
Tue
6 Mar
8

7
12.04pm. Lake Stakes (clockwise). 6k in 38:54 (6:29/km) @ AHR 116 (73%), MHR 122. Clifton Tyrrell. Very easy shuffle with a niggly lower back and right quad bruise. 2k warm-up. RS 752. Sunny, 17°C; windy. [E]
6.14pm. Race: YCRC Boathouse 5k. 34th in 32:41 (6:32/km) @ AHR 118 (75%), MHR 136. Clifton Tyrrell. Left calf tight then it cramped badly at 3.8k and I had to walk. Not happy! 2k warm-up. RS 771. Mild, 16°C; windy. [M]
Wed
7 Mar
nil Rest day for the left calf. Walking to/from BBQ Stakes was slow and uncomfortable. Upper left calf sore. Up hill worse.
Thu
8 Mar
nil Rest day for the calf. 50k AM Pedal Power ride. Walking improved.
Fri
9 Mar
nil Rest day for the calf. 68k ride to CJs and back. Walking OK but niggle still there.
Sat
10 Mar
nil Rest day for the calf. 20k afternoon bike to Lake Tuggers.
Sun
11 Mar
nil Rest day for the calf. 63k morning bike to watch the Weston Creek Half Marathon. 3k late afternoon walk. Calf no problems walking.
Week 10 32k - Annoyed about the calf injury. Avoidable. Weight 72.8kg.
Mon
12 Mar
nil Rest day for the calf. 3k late afternoon Lake Tuggers walk with 4 short 20m jogs. Calf OK walking but not yet ready for jogging.
Tue
13 Mar
nil Rest day for the calf. 25k bike to time-keep at the Lake Stakes.
Wed
14 Mar
nil Rest day for the calf. Canberra Hospital early appointment. Joy and Mal's in the afternoon to see "I, Tonya" - good movie.
Thu
15 Mar
nil Rest day for the calf. No niggles at all walking - may be able to resume running earlier than expected.
Fri
16 Mar
nil Rest day for the calf. 70k MTB ride to time the CJs 5k, back via Bruce Ridge trails.
Sat
17 Mar
nil 8.12am. Race: 1st Coombs parkrun 5k. 233rd in 52:05 (10:25/km) @ AHR 81 (51%), MHR 97. Clifton Matra. Walking with Gaz, Natty and Molly. No niggles from the calf at all. RS 844. Sunny, 17°C; calm. [E]
Sun
18 Mar
nil 10.07am. Race: Canberra CX Series Rd 1 Wanniassa. Finished 9th M from 22 in C-Grade after a slow start. Fun race and course, a couple of close battles. 5k in 23:24 (12.7 kph) @ AHR 147 (93%), MHR 153. RS 688. Sunny, 25°C; windy. [B]
Week 11 0k - Good CX race! Weight 73.2kg.
Mon
19 Mar
nil Rest day for the calf. Feels good enough for some test running.
Tue
20 Mar
nil 12.15pm. Lake Stakes 6k in 50:48 (8:28/km) @ AHR 94 (59%), MHR 112. Clifton Matra. Off 5 minutes. Fast walk with 3 x 75m fast shuffle test jogs. Calf felt OK. Vets' Crit 11k at 31 kph, 2nd last E-Grade. RS 796. Sunny, 22°C; breezy. [E]
Wed
21 Mar
6 12.15pm. BBQ Stakes 6k in 44:33 (7:25/km) @ AHR 109 (69%), MHR 128. Clifton Tyrrell. Race-walked with Bob off 4:45, finished 7th. Nine short test runs. Calf was good. RS 809. Overcast, 14°C; windy. [E]
Thu
22 Mar
3 1.33pm. Track, Calwell. Bike to and from the track. 7 laps of lane 6 (3,059m) in 21:52 (7:09/km) @ AHR 109 (69%), MHR 131. Black Frees. Ran the straights (plus a bit at 4:35/km) and walked the curves. Calf OK but there's still a spot (high inner) that's sore to massage hard. RS 779. Overcast, 15°C; breezy. [E]
Fri
23 Mar
nil 12.03pm. Customs H'cap 5k in 43:18 (8:40/km) @ AHR 86 (54%), MHR 105. Clifton Tyrrell. 'Flag' course. Fast walk with the left calf feeling iffy so didn't risk more than one 30 metre jog. RS 745. Overcast, 17°C; breezy. [E]
Sat
24 Mar
nil 8.03am. Race: Tuggers Parkrun 5k. 266th in 38:45 (7:45/km) @ AHR 104 (66%), MHR 113. Clifton Tyrrell. Racewalking, steady effort. Calf better than yesterday. Shins felt the technique a bit. Splits: 8s to start, 7:47, 7:36, 7:41, 7:44, 7:45. RS 806. Mild, 12°C; calm. [M]
Sun
25 Mar
nil Rest day. Calf felt pretty good today.
Week 12 9k - Racewalking a good alternative to running. Weight 73.4kg. 126km last 4 weeks.


DateKms Comments
Mon
26 Mar
nil Rest day. 25k late (cold and windy) MTB ride.
Tue
27 Mar
nil 12.16pm. Lake Stakes 6k in 41:34 (6:56/km) @ AHR 132 (84%), MHR 140. Clifton Tyrrell. Off 5:30 minutes. Fast racewalk chasing Bob the first half. Technique OK but cadence slow. Calf OK. RS 914. Sunny, 15°C; calm. [H]
Wed
28 Mar
nil 12.15pm. BBQ Stakes 6k in 46:38 (7:46/km) @ AHR 111 (70%), MHR 132. Clifton Tyrrell. Racewalked steady effort chasing Jodie first 3k. Outer tendon behind left knee niggly (from yesterday's walk). Splits: 7:53, 8:08, 7:45, 7:32, 7:33, 7:44. RS 863. Sunny, 21°C; breezy. [E]
Thu
29 Mar
nil Rest day. Giving the tendon behind the left knee a rest. Drive to Wagga for Easter.
Fri
30 Mar
nil Rest day. 14k lunch bike ride, fast at times.
Sat
31 Mar
nil 8.02am. Race: Wagga Parkrun 5k. 95th in 36:09 (7:14/km) @ AHR 123 (78%), MHR 134. Clifton Tyrrell. Racewalking, strong effort until the left knee tendon became niggly after 3k. Enjoyed racing a few runners. Calf good. Splits: 3s to start, 7:01, 6:58, 7:06, 7:21, 7:30. RS 889. Sunny, 11°C; calm. [M]
Sun
1 Apr
nil Wagga - 9k easy afternoon ride with Dot Thompson anti-clockwise around Lake Albert. Very slow.
Week 13 0k - Good parkrun racewalk. Calf feels good. Weight 74.8kg.
Mon
2 Apr
nil 20k late afternoon ride to Rawlings park with a few fast segments. Lovely temperature. Calf felt OK during a short 50m run in the main street while shopping. Started strengthening exercises.
Tue
3 Apr
nil 12.19pm. Lake Stakes 6k (clockwise) in 44:50 (7:28/km) @ AHR 110 (70%), MHR 122. Clifton Tyrrell. Off 7:00 mins. Racewalk strong with some in reserve. Technique improving. 7:21, 7:21, 7:28, 7:25, 7:24, 7:37. Cadence 144. Calf OK. RS 822. Sunny, 21°C; calm. [M]
Wed
4 Apr
nil 12.17pm. BBQ Stakes 6k (reverse) in 41:50 (6:58/km) @ AHR 136 (86%), MHR 148. Clifton 917. Racewalk off 6:30 with Bob. Splits: 6:51, 6:57, 7:00, 6:59, 6:59, 6:53. Bob on my tail 1st km then got away up the hill. Hard. Technique felt good. Cadence 154. RS 948. Hot, 25°C; sunny. [H]
Thu
5 Apr
3 6.39pm. Race: ACT Masters' 3000m Walk. 2nd in 18:52.77 (6:18/km) @ AHR 143 (91%), MHR 153. Clifton Shelby. Splits: 6:14, 6:21, 6:18. Good race with Robin Whyte, leading after 1k, finishing 3 secs ahead. Technique better. Cadence 166. Calf good. RS 900. Warm, 20°C; calm. [B]
Fri
6 Apr
nil 12.16pm. Customs H'cap 5k in 38:50 (7:46/km) @ AHR 105 (66%), MHR 122. Clifton 917. Recovery effort racewalk, legs okay. Cadence 141. Splits: 7:18, 7:45, 7:51, 8:03, 7:53. Westerly. RS 816. Hot, 27°C; windy. [E]
Sat
7 Apr
nil 8.07am. Race: Tuggers Parkrun 5k. 203rd in 33:07 (6:37/km) @ AHR 141 (89%), MHR 149. Clifton Shelby. Racewalking, technique felt good. Fastest 5k walk for a very long time. Ave cadence 161 but slowed as I tired in the last 2k. Haven't got walking muscles yet. Splits: 7s to start, 6:23, 6:17, 6:28, 6:53, 6:47. RS 934. Warm, 18°C; calm. [B]
Sun
8 Ap
5.2 5.42pm. Lake Tuggers from Maccas O/B to Scouts beach in 42:18 (8:08/km) @ AHR 102 (65%), MHR 133. Clifton Tyrrell. Walk start then 4 x 500m runs with 500m slow walk recoveries. Times for the 500s: 3:03, 2:47, 2:55, 2:46. Relieved that it went so well. Calf good. RS 830. Warm, 22°C; calm. [E]
Week 14 8k - Happy with the two racewalks. Weight 73.8kg.
Mon
9 Apr
nil Rest day. Late 25k MTB ride.
Tue
10 Apr
2.3

6
11.59am. Lake Stakes warm-up in 16:29 (7:10/km) @ AHR 109 (69%), MHR 132. Clifton Tyrrell. Walk start then 3 x 500m runs with 250m walk recoveries. Times for 500s: 2:56, 2:47, 2:55. Calf good. RS 781. Sunny, 19°C; breezy. [E]
12.17pm. Lake Stakes 6k in 42:51 (7:09/km) @ AHR 125 (79%), MHR 139. Clifton Tyrrell. Off 6:15 mins. Racewalk steady with Bob, chatting. Technique good. 7:05, 7:11, 7:22, 7:15, 7:14, 7:12. Cadence 151. RS 893. Sunny, 19°C; breezy. [M]
Wed
11 Apr
6 12.23pm. BBQ Stakes in 40:40 (6:47/km) @ AHR 127 (80%), MHR 148. Clifton Tyrrell. 6 x 600m Verheul, 300m easy walk recoveries. Calf good so very happy. 3:42, 3:30, 3:01, 4:01, 3:04, 2:49. RS 861. Hot, 29°C; breezy. [V]
Thu
12 Apr
nil Rest day. 50k AM bike Tharwa loop with PP incl a good effort coming back from Tharwa into a headwind.
Fri
13 Apr
3

5
9.04am. Calwell Track, total 23:15 (7:45/km) @ AHR 111 (70%), MHR 147. Nike Free JPS. Val's group - 800m walk warm-up. light drills. 300m, 400m, 500m fast racewalk with 100m slow walk recoveries. RS 860. Sunny, 22°C; calm. [H]
12.18pm. 100th Customs Joggers' 5k in 32:47 (6:33/km) @ AHR 121 (77%), MHR 144. Clifton Tyrrell. 'Flag' course. 5 x 600m Verheul, 300m easy walk recoveries. Calf good. 3:24, 3:09, 3:04, 3:14, 3:02. RS 793. Hot, 25°C; windy. [V]
Sat
14 Apr
5 8.05am. Race: Tuggers Parkrun 5k. 129th in 32:42 (6:37/km) @ AHR 138 (87%), MHR 152. Clifton Shelby. Racewalking, felt better this week. More even pacing. Cadence 161. Splits: 5s to start, 6:35, 6:24, 6:29, 6:35, 6:27. RS 903. Mild, 12°C; windy. [B]
Sun
15 Apr
5 11.35am. Mt Ainslie Parkrun 5k in 33:07 (6:37/km) @ AHR 124 (78%), MHR 149. Clifton Tyrrell. After ARF helping. 6 x 500m + 1 x 250m Verheul, 250m walk recoveries. Not a fast course. Calf good. 2:52, 2:53, 2:26, 2:40, 2:31, 2:32, 1:10. RS 821. Cold, 6°C; windy. [V]
Week 15 32k - So far, so good. Touch wood. Weight 73.8kg.
Mon
16 Apr
9.4 3.24pm. Isaacs Ridge in 73:48 (7:51/km) @ AHR 110 (70%), MHR 147. Clifton Matra. Mostly fast walking with 2 runs south to north on 'The Spine' single track, 1.26k at 6:16/km and 5:23/km. Good fun. RS 864. Overcast, 15°C; breezy. [E]
Tue
17 Apr
6.4 12.08pm. Lake Stakes 6k in 37:45 (6:18/km) @ AHR 121 (77%), MHR 149. Clifton Tyrrell. 7 x 500m + 1 x 250m Verheul, 250m easy walk recoveries. Calf good. 2:36, 2:29, 2:26, 2:43, 2:28, 2:30, 2:25, 1:19. Warm-up 400m. RS 761. Sunny, 18°C; calm. [V]
Wed
18 Apr
6 12.18pm. BBQ Stakes 6k in 42:55 (7:09/km) @ AHR 127 (80%), MHR 142. Clifton Matra. Racewalk off 8:15 with Bob. Splits: 7:14, 7:31, 7:16, 6:59, 6:52, 7:01. Steady first 3k then fast, getting away from Bob. Technique good. Cadence 153. RS 908. Sunny, 18°C; calm. [M]
Thu
19 Apr
6.1 4.32pm. Up Wattle Trail, down path through Richardson to Isabella in 40:48 (6:41/km) @ AHR 115 (73%), MHR 142. Clifton Tyrrell. 8 x 500m Verheul, 250m easy walk recoveries. A little tired. 69k AM bike. 2:43, 2:48, 2:56, 2:45, 2:27, 2:27, 2:30, 2:33. RS 769. Sunny, 21°C; calm. [V]
Fri
20 Apr
5 12.18pm. Customs H'cap 5k in 33:24 (6:41/km) @ AHR 133 (84%), MHR 142. Clifton 917. Racewalk hard, catching Bob at 1k. Technique good but effort waned at times. Cadence 161. Splits: 6:40, 6:36, 6:49, 6:34, 7:07. RS 888. Sunny, 22°C; calm. [H]
Sat
21 Apr
5 8.10am. Race: Tuggers Parkrun 5k. 158th in 29:27 (5:53/km) @ AHR 129 (82%), MHR 146. Clifton Tyrrell. 5 x 750m Verheul with 250m walk recoveries. 750m times: 12s to start, 4:23, 3:51, 3:46, 3:47, 3:51. Happy with that. Movement OK and calf fine. Not race fit though. RS 760. Sunny, 11°C; calm. [V]
Sun
22 Apr
5 8.02am. Race: Mt Ainslie Parkrun 5k Trial. 112th in 35:45 (7:09/km) @ AHR 124 (78%), MHR 137. Clifton Matra. Racewalking, steady effort. Legs and energy good. Cadence 152. Splits: 7:20, 7:13, 6:59, 7:22, 7:00. Afterwards, hiked to the summit of Mt Ainslie with Helen - good stretching workout for the calves and achilles. RS 887. Mild, 13°C; cloudy. [B]
Week 16 43k - Comeback from injury going well. Weight 73.6kg. 83km last 4 weeks.


DateKms Comments
Mon
23 Apr
10.2 12.07pm. Bikepath to Beattie Cres, Gowrie, Is Plains in 73:20 (7:11/km) @ AHR 116 (73%), MHR 147. Clifton Tyrrell. 4 x 1000m Verheul, 250m easy walk recoveries. Calf & movement good. 5:40, 4:59, 5:06, 4:53. Warm-down 5k racewalk easy. RS 834. Sunny, 19°C; calm. [V]
Tue
24 Apr
6 12.31pm. Lake Stakes 6k in 37:04 (6:11/km) @ AHR 125 (79%), MHR 150. Clifton Tyrrell. 2 x 2000m with a 1k walk recovery and 1k walk warm-down. 11:01 and 9:54. Movement and calf good but HR high. RS 772. Sunny, 22°C; calm. [H]
Wed
25 Apr
18.2 11.34am. Conder bikepath, Lake Gordon, Bidgee, Stranger Pond, home in 2:18:33 (7:37/km) @ No HR data. Clifton Matra. 15 x 250m Verheul, 750m walk recoveries. Calf & movement good. Between 4:40 and 5:00/km pace. Sunny, 25°C; calm. [V]
Thu
26 Apr
6 12.28pm. BBQ Stakes 6k in 44:44 (7:27/km) @ AHR 118 (75%), MHR 138. Clifton 917. Racewalk off 18:15 solo. Splits: 7:01, 7:16, 7:11, 7:35, 7:41, 7:53. Intensity dropped after 2k. Tired. 25k AM MTB. Cadence 148. RS 880. Sunny, 20°C; calm. [M]
Fri
27 Apr
7.1 12.03pm. Customs H'cap 5k in 30:38 (6:08/km) @ AHR 125 (79%), MHR 134. Clifton Tyrrell. 'Flag' course. Phew! Nervous about that run, longest since the calf injury. Steady for 4.5k, walked last 500m. Splits: 5:52, 5:54, 5:57, 5:46, 7:07. Warm-up 2.1k jog/walk. RS 766. Sunny, 16°C; breezy. [M]
Sat
28 Apr
5 8.11am. Race: Mt Ainslie Parkrun 5k. 120th in 26:06 (5:13/km) @ AHR 141 (89%), MHR 151. Clifton Tyrrell. Happy with that. Calf and legs good. Slow first km with the congestion and uphill start. Died on the hills coming back due to a lack of run fitness. Splits: 3s to start, 5:41, 5:18, 5:03, 5:18, 4:43. No warm-up. Ave cadence 177. RS 736. Dusty, 7°C; sunny. [B]
Sun
29 Apr
6 4.08pm. Lake Tuggers from Maccas with Dave in 39:51 (6:38/km) @ AHR 118 (75%), MHR 139. Clifton Tyrrell. 8 x 500m Verheul, 250m easy walk recoveries. Fairly easy and smooth. Legs OK. 3:00, 2:52, 2:40, 2:46, 2:43, 2:44, 2:38, 2:44. AM 20 minute CX race at Narrabundah, hard - tricky course, placed 7th/21 in C-Grade. RS 784. Damp, 12°C; calm. [V]
Week 17 58k - Really pleased with the parkrun. Weight 73.3kg.
Mon
30 Apr
nil Rest day. 65k afternoon MTB ride to LBG via Isaacs Ridge and Red Hill. Beautiful sunny day.
Tue
1 May
7.2 12.23pm. Lake Stakes (clockwise). 6k in 37:00 (6:10/km) @ AHR 122 (77%), MHR 146. Clifton Tyrrell. 8 x 500m Verheul, 250m walk recoveries. Movement good, starting easy. 2:41, 2:39, 2:25, 2:29, 2:22, 2:22, 2:26, 2:35. Warm-down 1.2k racewalk. RS 752. Sunny, 18°C; calm. [V]
Wed
2 May
6 12.28pm. BBQ Stakes 6k (reverse) in 45:05 (7:31/km) @ AHR 111 (70%), MHR 133. Clifton 917. Racewalk off 18:15. Splits: 7:15, 7:14, 7:21, 7:40, 7:31, 7:40. Technique OK but speed dropped second half. Cadence 148. RS 834. Mild, 16°C; breezy. [M]
Thu
3 May
6.5 3.15pm. Bikepath to Isabella Plains Platypus Pond in 45:18 (6:58/km) @ AHR 109 (69%), MHR 141. Clifton Tyrrell. 15 x 250m Verheul, 250m walks. Well judged, stopping when reactivity declined. Ave 4:42/km. Headwind. 50k morning PP ride. RS 760. Sunny, 19°C; breezy. [V]
Fri
4 May
9.8 12.22pm. Customs H'cap 5k in 29:28 (5:54/km) @ AHR 127 (80%), MHR 140. Clifton Tyrrell. Playground course. Very strong headwind going out. Fast last 1.5k when Jim caught up. Calf and legs OK. Splits: 6:04, 6:08, 5:57, 5:25, 5:50. Cadence 169. Warm-up 2.2k jog/walk, warm-down 2.6k racewalk. RS 748. Cloudy, 6°C; windy. [M]
Sat
5 May
5

5.1
8.00am. Race: Coombs parkrun 5k. 63rd in 35:12 (7:02/km) @ AHR 118 (75%), MHR 129. Clifton 917. Racewalking. Surprisingly low HR. Splits: 6:53, 6:55, 7:04, 7:07, 7:06. Technique, legs good. RS 831. Sunny, 5°C; calm. [M]
1.03pm. Race: YCRC Winter Series: North Lyneham 3.1k - 6th in 17:22 (5:36/km) @ AHR 141 (89%), MHR 149. Clifton Tyrrell. Splits: 5:39, 5:01, 5:59 + 45s. Felt good and smooth. Calf fine. Top of right foot niggle from yesterday not a problem. Cadence 171. Warm-up in the 2k race with Jimmy in 11:46. RS 790. Sunny, 16°C; calm. [B]
Sun
6 May
6 3.33pm. Race: Fadden Pines Cross Country - 2,500m, 5th in 12:53 (5:09/km) @ AHR 136 (86%), MHR 147. Clifton Tyrrell. Splits: 5:14, 5:12, 2:28. Last early, caught Jim after 750m then 3 kids. Legs/energy good. Cadence 177. 3.5k warm-down 7 x 250m Verheul later at Lake Tuggers with Dave. RS 701. Sunny, 15°C; calm. [B]
Week 18 45k - OK week, fitness improving. Weight 73.0g.
Mon
7 May
15.7 11.58am. Bikepath to Lake Tuggers, back in 1:58:48 (7:34/km) @ AHR 104 (66%), MHR 133. Clifton Tyrrell. 15 x 250m Verheul, 500m walk recoveries. Reactivity good until Monash so stopped. Racewalk warm-down. RS 787. Sunny, 14°C; breezy. [V]
Tue
8 May
8 12.03pm. Lake Stakes 6k in 36:13 (6:02/km) @ AHR 120 (76%), MHR 132. Clifton Tyrrell. Steady run, 250m walk at half way and finish bridge. 6:05, 5:52, 6:44, 5:42, 5:43, 6:27. Good movement. No niggles. 2k warm-up. RS 724. Sunny, 17°C; calm. [M]
Wed
9 May
8 12.08pm. BBQ Stakes 6k in 35:26 (5:54/km) @ AHR 130 (82%), MHR 143. Clifton Tyrrell. Chased Peter D, Paul A first 2k. Longer walks second half. No niggles, but tired. 5:36, 6:01, 5:26, 6:55, 5:14, 6:14. Warm-up 2k easy. RS 768. Sunny, 15°C; breezy. [M]
Thu
10 May
nil Rest day. 51k AM PP bike ride to Mt Tennent. Sunny and windy.
Fri
11 May
2

5
11.01am. Treadmill. Racewalk 2k in 16:40 (8:20/km) @ AHR 101 (64%), MHR 109. Red Free 3.0. Mostly 7.3 kph. RS 842. [E]
12.17pm. Customs H'cap 5k in 28:34 (5:43/km) @ AHR 126 (80%), MHR 133. Clifton Tyrrell. Playground course. Westerly wind. Steady run with Jim. Calf and legs good. Splits: 5:27, 5:37, 5:42, 5:38, 5:53. Cadence 171. RS 720. Sunny, 1°C; windy. [M]
Sat
12 May
10.3 8.02am. Race: Tuggers Parkrun 5k. 73rd in 27:31 (5:30/km) @ AHR 133 (84%), MHR 142. Clifton Tyrrell. Tired legs this morning but calf fine. Strong southerly. Splits: 11s to start, 5:34, 5:29, 5:31, 5:26, 5:20. Cad 173. Warm-down 5.3k easy 6:42/km. RS 732. Cool, 8°C; windy. [H]
Sun
13 May
11.9 9.31am. Race: Mother's Day Classic 5k. 77th in 25:10 (5:02/km) @ AHR 144 (91%), MHR 155. Clifton Tyrrell. Happy with that. Legs & energy good, movement felt smooth. Crowded 1st km and a headwind until off Kings Ave Bridge. A few good races with kids and a lady pushing a stroller. Splits: 5:12, 5:08, 4:59, 5:05, 4:46. Cad 179. Warm-up 3.8k, down 3.1k. RS 725. Sunny, 6°C; very windy. [B]
Week 19 60k - Happy with the MDC 5k race. Weight 73.0kg.
Mon
14 May
12.6 11.12am. Four anticlockwise laps of Theodore Hill incl summit in 1:52:48 (8:57/km) @ AHR 112 (71%), MHR 131. Clifton 917. Walked up fast and ran down easily. Good calf stretcher and leg strength workout. RS 1003. Sunny, 10°C; breezy. [M]
Tue
15 May
7.9 12.25pm. Lake Stakes 6k in 36:20 (6:03/km) @ AHR 120 (76%), MHR 143. Clifton Tyrrell. Steady, walks at 3k and 4k. 5:50, 5:55, 6:37, 6:45, 5:58, 5:34. Slight quad soreness (good). 500m warm-up, 1.4k warm-down. RS 727. Sunny, 13°C; calm. [M]
Wed
16 May
10.7 12.27pm. BBQ Stakes 6k in 33:56 (5:39/km) @ AHR 137 (87%), MHR 150. Clifton Tyrrell. Steady with faster 3rd and 5th ks. Legs average. 5:36, 6:19, 4:53, 6:26, 4:27, 6:11. Warm-up 2.5k, down 2.2k. RS 775. Sunny, 12°C; calm. [H]
Thu
17 May
8.1 7.04pm. Treadmill. 8.1k in 62:06 (7:40/km) @ AHR 101 (64%), MHR 126. Red Free 3.0. Verheul intervals 16 x 250m with 250m walk recoveries at 5.8 kph. Mostly 11.6 kph (5:10/km). Legs, movement good. 78k PP bike. RS 774. [V]
Fri
18 May
10.7 12.18pm. Customs H'cap 5k in 28:04 (5:37/km) @ AHR 134 (85%), MHR 142. Clifton Tyrrell. Playground course. Tired legs. Tempo 2nd half chasing Jim. Splits: 5:53, 5:40, 5:18, 5:22, 5:45. Warm-up 2.3k, down 3.4k. Cadence 171. RS 752. Sunny, 12°C; calm. [H]
Sat
19 May
5

7
8.09am. Race: Tuggers Parkrun 5k. 187th in 38:30 (7:42/km) @ AHR 104 (66%), MHR 130. Clifton Matra. 4 x 250m then racewalking. Cold hands! Splits: 7:17, 6:56, 8:03, 8:07, 8:07. Cadence 143. RS 801. Freezing, 1°C; calm. [E]
12.59pm. Race: YCRC Stromlo 4k. 15th in 19:32 (4:53/km) @ AHR 142 (90%), MHR 154. Clifton Shelby. Fast start, good race with Miriam (6k) and a couple of kids. Warm-down reverse 2k with Brian Wenn. RS 693. Sunny, 11°C; breezy. [B]
Sun
20 May
15 7.42am. Speedygeese Calwell shops, Theodore hill loops in 2:10:45 (8:43/km) @ AHR 103 (65%), MHR 126. Clifton Tyrrell. Four laps of the hill, walk up, jog down. Good leg strength workout. Big breakfast and coffee afterwards. RS 898. Cold, 2°C; foggy. [M]
Week 20 77k - Good Stromlo 4k race. Weight 73.0kg. 240m last 4 weeks.


DateKms Comments
Mon
21 May
12.6 1.40pm. Theodore trail out/back in 85:45 (6:48/km) @ AHR 120 (76%), MHR 143. Clifton Tyrrell. 12 x 750m light Verheul with 250m walk recoveries. Good legs and energy. RS 817. Sunny, 12°C; breezy. [V]
Tue
22 May
8

5
12.25pm. Lake Stakes 6k in 36:25 (6:04/km) @ AHR 121 (77%), MHR 143. Clifton Tyrrell. Trying 7 minute k pace out (very slow jogging), tempo back. Good legs. Splits: 6:41, 6:54, 7:25, 5:14, 5:16, 5:29. 2k warm-up. RS 734. Sunny, 14°C; breezy. [M]
5.53pm. Pub Runners Pedlar 4.84k in 26:44 (5:31/km) @ No HR data. Clifton Tyrrell. Run #1 with Jim and Ricky, steady. Good legs/energy. 5:36, 5:41, 5:31, 5:17, 5:33. Mild, 9°C; breezy. [M]
Wed
23 May
8.1 12.26pm. BBQ Stakes 6k in 35:08 (5:51/km) @ AHR 128 (81%), MHR 145. Clifton Tyrrell. Steady with usual hill walks. Faster 3rd and 5th ks (4:47 and 4:22). 2.1k warm-up path to Launceston St. Legs/energy OK. RS 749. Overcast, 11°C; calm. [M]
Thu
24 May
8.2 4.03pm. Theodore 'parkrun' trial in 26:06 (5:13/km) @ AHR 130 (82%), MHR 142. Clifton Tyrrell. Downhill from the trail to the Charles River. Legs OK, stomach not. Splits: 5:08, 5:01, 5:16, 5:20, 5:12. Warm-down 3.2k. Cadence 171. RS 679. Sunny, 14°C; calm. [M]
Fri
25 May
10.6 12.23pm. Customs H'cap 5k in 27:12 (5:26/km) @ AHR 134 (85%), MHR 141. Clifton Tyrrell. Playground course. 1st k with Jim then chasing Roger. Legs OK. Splits: 5:10, 5:23, 5:23, 5:21, 5:45. Warm-up 2.2k, down 3.4k. Cadence 175. RS 729. Sunny, 12°C; breezy. [H]
Sat
26 May
5

8.8
8.03am. Race: Tuggers Parkrun 5k. 173rd in 35:08 (7:02/km) @ AHR 112 (71%), MHR 123. Clifton Matra. Pacing for 35 minutes. OK legs/energy. Splits: 6:51, 6:41, 7:04, 7:04, 7:15. Cadence 168. RS 787. Cold, 4°C; calm. [E]
2.31pm. Race: YCRC Half Marathon Eve 5k. 16th in 24:46 (4:57/km) @ AHR 143 (91%), MHR 152. Clifton Tyrrell. Happy with that. Some good racing to the turn then solo with Miriam, Richard and Christine ahead in the distance. Legs/energy good. Splits: 4:43, 5:05, 5:02, 4:56, 5:05. Cadence 181. Warm-up 2.6k, down 1.2k. RS 708. Sunny, 14°C; calm. [B]
Sun
27 May
5.1 3.29pm. Race: RunACT Fadden Pines 3k. 20th in 15:11 (5:04/km) @ AHR 137 (87%), MHR 148. Clifton Tyrrell. Handicap start (3:32), chasing Jim. Fun race. OK legs. Splits: 4:58, 5:17, 4:45. Cadence 179. Warm-up 2k. RS 693. Mild, 14°C; calm. [B]
Week 21 71k - Happy with the HM Eve 5k and XC race. Weight 73.5kg.
Mon
28 May
12.2

8.2
10.13am. Race: Sri Chinmoy Cotter Canter 10k. 95th in 56:30 (5:39/km) @ AHR 139 (88%), MHR 146. Clifton Tyrrell. Hard! 163m elevation gain. Good races. Legs OK. 5:19, 5:17, 5:31, 6:21, 5:43, 5:31, 5:30, 5:42, 6:30, 5:44. Warm-up 2.2k. RS 785. Mild, 12°C; calm. [B]
3.40pm. Lake Tuggers with Dave in 56:30 (6:54/km) @ AHR 112 (71%), MHR 122. Clifton T. Easy recovery run. RS 772. Mild, 13°C; breezy. [E]
Tue
29 May
7

5
12.26pm. Lake Stakes 6k in 38:24 (6:24/km) @ AHR 114 (72%), MHR 122. Clifton Tyrrell. Very easy jogging. Legs OK. Splits: 6:38, 6:24, 6:44, 6:18, 6:20, 6:26. Cadence 168. 1k warm-up. RS 730. Drops of rain, 13°C; breezy. [E]
5.50pm. Pub Runners Pedlar 5k in 29:05 (5:49/km) @ AHR 125 (79%), MHR 134. Clifton Tyrrell. Longer course. Steady with good legs. 5:30, 5:39, 5:48, 5:49, 6:08. RS 727. Light rain, 9°C; calm. [M]
Wed
30 May
8.2 12.26pm. BBQ Stakes 6k in 34:03 (5:41/km) @ AHR 131 (83%), MHR 145. Clifton Tyrrell. Chasing Bron who started 15 secs ahead. 2.2k warm-up. Good legs and energy. 5:44, 6:05, 5:07, 6:09, 4:47, 6:08. RS 743. Sunny, 7°C; breezy. [M]
Thu
31 May
17.2 1.16pm. Mt Tuggers west then Rob Roy in 2:27:06 (8:33/km) @ AHR 111 (70%), MHR 131. New Balance RB14. Fast walk up the hills, jog the downs and flats. Leg strength workout. 726m elevation gain. RS 949. Sunny, 7°C; windy. [M]
Fri
1 Jun
10.4 12.25pm. Customs H'cap 5k in 27:19 (5:28/km) @ AHR 134 (85%), MHR 148. Clifton Tyrrell. Playground course. Steady, moving well with good legs. Splits: 5:36, 5:29, 5:23, 5:25, 5:21. Warm-up 2.2k, down 3.2k. Cadence 173. RS 732. Sunny, 4°C; windy (south). [H]
Sat
2 Jun
9.8 3.38pm. Lake Tuggers clockwise 8k with Dave in 46:30 (5:49/km) @ AHR 130 (82%), MHR 137. New Balance RB14. Steady with OK legs and movement. Cadence 171. Parkrun 1.8k turn marshall AM. RS 756. Damp, 6°C; windy. [M]
Sun
3 Jun
12.4

5
8.05am. Speedygeese Maccas, Urambi Hills, Pine Island single track in 1:26:30 (6:58/km) @ AHR 125 (79%), MHR 144. Clifton Matra. Incl summit track. Legs enjoyed the soft trails. 250m climbing. Coffee at Milligram. RS 872. Cool, 8°C; overcast. [M]
3.23pm. Race: Fadden Pines Cross Country - 2,500m, 4th in 12:20 (4:56/km) @ AHR 138 (87%), MHR 149. Clifton Shelby. Splits: 5:07, 4:50, 2:23. Ahead of Jim, held off Dave Clarke in a sprint! Good legs. Cadence 180. RS 681. Mild, 12°C; calm. [B]
Week 22 103k - Good week and Fadden Pines XC race. Weight 73.9kg.
Mon
4 Jun
15.3 3.39pm. Mt Stranger, Bidgee track in 1:53:30 (7:23/km) @ AHR 110 (70%), MHR 128. New Balance RB14. Verheul fartlek, walk recoveries. Legs OK. 280m elevation gain. RS 812. Overcast, 11°C; calm. [V]
Tue
5 Jun
8

5
12.04pm. Lake Stakes (clockwise). 6k in 35:45 (5:58/km) @ AHR 121 (77%), MHR 131. New Balance RB14. Steady MAF HR run. Legs and energy OK. 2k warm-up. Cadence 170. RS 721. Overcast, 8°C; windy. [M]
5.45pm. Pub Runners Pedlar 5k in 27:48 (5:34/km) @ AHR 128 (81%), MHR 142. New Balance RB14. Chasing a fast starting Jim, caught last 400m. Good legs. 6:12, 5:26, 5:23, 5:10, 5:16. RS 712. Cool, 7°C; breezy. [M]
Wed
6 Jun
8.4 12.26pm. BBQ Stakes (reverse) 6k in 34:54 (5:49/km) @ AHR 126 (80%), MHR 147. Clifton Tyrrell. Steady with long hill walks, fast down last hill. 6:12, 6:20, 6:12, 6:25, 5:03, 4:32. Legs moving well. 2.4k warm-up. RS 733. Overcast, 12°C; breezy. [M]
Thu
7 Jun
17.3 3.14pm. Calwell Hill, Mt Stranger, Bidgee track, Gordon Ridge in 2:10:54 (7:34/km) @ AHR 112 (71%), MHR 137. New Balance RB14. Hill walks, fast single track. 447m elevation gain. RS 847. Overcast, 12°C; calm. [M]
Fri
8 Jun
10.5 12.22pm. Customs H'cap 5k in 29:33 (5:55/km) @ AHR 121 (77%), MHR 139. Clifton Tyrrell. Playground course. Easy, tired/sore legs first 3k. Splits: 6:07, 6:12, 5:54, 5:37, 5:40. Warm-up 2.2k, down 3.3k. Cadence 171. RS 715. Overcast, 8°C; breezy. [M]
Sat
9 Jun
8.1

6.5
8.01am. Race: 1st Jindabyne Parkrun 5k. 28th in 25:47 (5:09/km) @ AHR 138 (87%), MHR 145. Clifton Tyrrell. With Andrew early chasing Jimmy & Gaz. Andrew pulled away. Caught Jimmy & Gaz after first turn. Legs OK, no niggles. Undulating. Noticed the altitude. Splits: 5:03, 5:11, 5:11, 5:06, 5:06 +10s. Warm-up 2k, down 1k. Cadence 179. RS 712. Overcast, 8°C; calm. [B]
4.07pm. Lake Tuggers with Dave. 44:12 (6:48/km) @ AHR 108 (68%), MHR 127. NB RB14. Light jogging, 250m walks. RS 734. Cool, 11°C; calm. [E]
Sun
10 Jun
nil Rest day. Starter for the LBG Walking Carnival at Stromlo. 2k afternoon walk. Slight left hammy niggle.
Week 23 79k - Good week and Jindabyne Parkrun 5k. Weight 74.0kg.
Mon
11 Jun
11.3 9.34am. Race: Sri Chinmoy 5 Mile (Lennox Gdns 8.05k). 30th in 43:47 (5:26/km) @ AHR 131 (83%), MHR 142. NB RB14. Gradual catch of Jimmy. 2nd M60-69. Good legs. 5:40, 5:32, 5:28, 5:33, 5:19, 5:26, 5:19, 5:05. Cad 175. Warm-up 800m, down 2.5k. RS 712. Sunny, 9°C; calm. [M]
Tue
12 Jun
nil Rest day. Early flight to Hervey Bay. Shopping and a walk with Joy and Mal in the afternoon.
Wed
13 Jun
7.1 9.33am. Torquay. 7.1k in 47:58 (6:45/km) @ AHR 114 (72%), MHR 133. NB RB14. Boardwalk north to the Whale Water Park and back. Stop/start for photos, legs a little ordinary. RS 770. Sunny, 21°C; calm. [E]
Thu
14 Jun
12.3 8.57am. Torquay. High School, back via Esplanade in 1:18:54 (6:25/km) @ AHR 115 (73%), MHR 130. Clifton Tyrrell. Looking for the HS grass track (fenced off from public). Legs better, easy running. RS 738. Overcast, 20°C; humid. [E]
Fri
15 Jun
12.6 8.55am. Torquay Customs 5.3k in 29:12 (5:31/km) @ AHR 131 (83%), MHR 139. Clifton Tyrrell. Eden by the Bay 5k segment O/B Esplanade. Legs, energy OK. 5:31, 5:28, 5:38, 5:31, 5:26 +1:38. Warm-up 1.5k, down 5.8k, Scarness Rail Trail. Cadence 172. RS 722. Sunny, 20°C; calm. [M]
Sat
16 Jun
13.2 7.01am. Race: Hervey Bay Parkrun 5k. 48th in 23:32 (4:42/km) @ AHR 142 (90%), MHR 153. Clifton Shelby. Happy with that! Caught 24 min pacer John Street after 500m and ran with a small group. Ran ahead coming back, John passing me in the last 400m. Legs and movement felt really good. Slow training is working well. Splits: 4:49, 4:43, 4:48, 4:43, 4:29. Cadence 182. Warm-up and down 4.1k. RS 669. Sunny, 10°C; calm. [B]
Sun
17 Jun
15.2 8.44am. Torquay. Esplanade, Pier, Botanical Gardens in 1:53:24 (7:28/km) @ AHR 100 (63%), MHR 132. NB RB14. Recovery long run of 1k light Verheul with 500m walk recoveries. Legs/energy OK. RS 746. Cloudy, 13°C; breezy. [E]
Week 24 71k - Very happy with the Parkrun 5k. Weight 74.0kg. 316km last 4 weeks.


DateKms Comments
Mon
18 Jun
12.9 8.52am. Torquay. Point Vernon Reserve O/B in 1:18:45 (6:06/km) @ AHR 116 (73%), MHR 125. NB RB14. Easy, with a really good feeling 'off the ground' this morning. Getting the hang of this. Unusually cold, but sunny. RS 708. Cold, 8°C; windy. [E]
Tue
19 Jun
12 9.25am. Torquay. Point Vernon O/B with various park laps in 1:16:30 (6:22/km) @ AHR 115 (73%), MHR 129. NB RB14. Easy, again being light and springy off the ground. Legs not quite as good today. RS 733. Sunny, 11°C; breezy. [E]
Wed
20 Jun
12.2

6.7
8.52am. Torquay. From Point Vernon 6k back to Torquay in 31:28 (5:15/km) @ AHR 136 (86%), MHR 141. Clifton Tyrrell. Tempo, movement OK but a little tired. Headwind. Cadence 174. 6.2k easy warm-up to the start. RS 713. Sunny, 11°C; windy. [H]
5.04pm. Torquay. All abilities park O/B in 43:53 (6:33/km) @ AHR 112 (73%), MHR 127. NB RB14. Wednesday Runners group. Only a few there so a solo run. Left ITB/glute niggly early but OK later. RS 734. Mild, 16°C; breezy. [E]
Thu
21 Jun
11.2 9.21am. Torquay. Botanical Gardens O/B in 1:27:30 (7:49/km) @ AHR 98 (62%), MHR 129. NB RB14. Verheul 15 x 350m with 350m walk recoveries. Good feeling of the movement and spring from the legs today. RS 766. Sunny, 16°C; breezy. [V]
Fri
22 Jun
8.3 9.58am. Torquay. The Pines Park O/B in 58:54 (7:06/km) @ AHR 106 (67%), MHR 147. Clifton Tyrrell. Easy jog/walk warm-up/down with 1500m fast in 6:57 (4:38/km). Faded, with 500m splits of 2:12, 2:21, 2:24. Faster than 5k race pace. RS 752. Overcast, 17°C; breezy. [H]
Sat
23 Jun
13.2 7.00am. Race: Hervey Bay Parkrun 5k. 32nd in 23:14 (4:39/km) @ AHR 142 (90%), MHR 152. Clifton Shelby. Good again! Legs moving well. Caught John earlier, good race with a young boy and girl, 22 (?) min pacer in sight. Chased a black 100 shirt bloke second half. Splits: 4:36, 4:41, 4:45, 4:42, 4:30. Cadence 182. Warm-up 4.5k, down 3.7k. RS 660. Sunny, 11°C; calm. [B]
Sun
24 Jun
15.4 8.44am. Torquay. Some beach running, Pier, boat harbour O/B in 1:48:09 (7:01/km) @ AHR 104 (66%), MHR 121. NB RB14. Recovery long run, mostly 800m light Verheul runs with 200m walks. Legs/energy pretty good. RS 730. Sunny, 14°C; breezy. [E]
Week 25 92k - Good Parkrun 5k race. Excited. Weight 74.0kg.
Mon
25 Jun
15.1 9.14am. Torquay. Point Vernon Reserve O/B in 1:39:06 (6:34/km) @ AHR 111 (70%), MHR 129. NB RB14. Verheul Method 30 x 400m with 100m walk recoveries. Light and easy movement. Good legs and energy. RS 728. Sunny, 15°C; windy. [V]
Tue
26 Jun
16.2 8.53am. Torquay. Rail trail, Pines Park stairs laps and back in 1:49:42 (6:46/km) @ AHR 111 (70%), MHR 134. NB RB14. 800m runs with 200m walk recoveries. Legs tired and not very springy today. RS 752. Overcast, 19°C; breezy. [V]
Wed
27 Jun
16.5 9.07am. Torquay. Pier then past Boat Harbour, back in 1:53:33 (6:53/km) @ AHR 110 (70%), MHR 134. Clifton Tyrrell. 350m runs, 150m walk recoveries. Better movement. Found some good grass footpaths. 4 other runners. RS 757. Overcast, 20°C; windy. [V]
Thu
28 Jun
14.6 9.29am. Torquay. Boat Harbour, mangroves and Pier in 1:40:24 (6:53/km) @ AHR 109 (69%), MHR 130. NB RB14. Various length intervals from 350m to 800m with walk recoveries. Thinking about the movement. RS 750. Overcast, 18°C; humid. [V]
Fri
29 Jun
10.4 9.45am. Torquay. The Pines Park O/B in 68:48 (6:37/km) @ AHR 113 (72%), MHR 148. Clifton Tyrrell. Easy run out and part way back. 2k hard in 9:42 (4:51/km). Legs and movement pretty good. Easy warm-down. RS 748. Sunny, 16°C; breezy. [H]
Sat
30 Jun
13.6 7.00am. Race: Hervey Bay Parkrun 5k. 32nd in 23:19 (4:40/km) @ No HR data. Clifton Shelby. PB to the turn (11:30), faded coming back, losing a few places. Legs not as good as last week. Splits: 4:33, 4:38, 4:48, 4:46, 4:34. Cadence 183. Warm-up 4.2k, down 4.4k. Sunny, 16°C; humid. [B]
Sun
1 Jul
16.4 9.38am. Torquay. Beyond boat harbour O/B in 1:54:01 (6:57/km) @ No HR data. NB RB14. After watching GC Marathon finish. Recovery, 800m light runs, 200m walks. Easy low HR running, legs OK. Not many cyclists today. Rainy, 19°C; warm. [E]
Week 26 103k - Another good Parkrun 5k. Training going well. Weight 74.0kg.
Mon
2 Jul
13.6 8.18am. Torquay. Rail Trail west, Esplanade back 11.9k in 1:23:15 (7:00/km) @ No HR data. NB RB14. Verheul 350m runs with 150m walk recoveries. Tired body, legs so very easy. Quite a few runners. PM 1.7k sandals run. Sunny, 19°C; humid. [V]
Tue
3 Jul
13.6 7.22am. Torquay. Fisherman's Wharf and back in 1:31:30 (6:44/km) @ No HR data. Clifton Tyrrell. Mostly 800m runs with 200m walk recoveries. Legs average so very easy. Sunny, 16°C; breezy. [V]
Wed
4 Jul
16.2 11.49am. BBQ Stakes (reverse) 6k in 38:45 (6:28/km) @ AHR 120 (76%), MHR 145. NB RB14. Verheul 350m runs, 150m walk recoveries. Same in warm-up/down of 4k/6k. Legs improved on yesterday. RS 775. Sunny, 11°C; breezy. [V]
Thu
5 Jul
5.2 1.14pm. Treadmill. Between 12 and 15% incline with some flat breaks. 63:06 (12:08/km) @ AHR 97 (61%), MHR 111. Red Free 3.0. Different. 444m of climbing. RS 1177. Warm, 20°C; calm. [E]
Fri
6 Jul
13.9 11.39am. Customs H'cap 5k in 31:15 (6:15/km) @ AHR 117 (74%), MHR 134. NB RB14. Playground course. Very cold. 800m runs with 200m walk recoveries incl warm-up/down. RS 731. Rainy, 4°C; windy. [V]
Sat
7 Jul
9

5.9
8.06am. Race: Tuggers Parkrun 5k. 76th in 29:36 (5:55/km) @ AHR 126 (82%), MHR 136. NB RB14. Easy, legs OK. Strong northerly. Splits: 6:10, 6:12, 5:45, 5:33, 5:56. Cadence 161. Warm-down 4k. RS 746. Cold, 3°C; windy! [M]
1.03pm. Race: YCRC 'Smithy' XC 3.1k. 3rd in 15:45 (5:05/km) @ AHR 147 (93%), MHR 154. Clifton Shelby. Good race, legs moving well. 4:46, 4:56, 5:39 + 25s. Cadence 180. Warm-up 2.8k incl 2nd in 2k race. RS 747. Cold, 2°C; windy. [B]
Sun
8 Jul
14.7 1.02pm. From PH O/B to Dunrossil Drive in 1:47:40 (7:19/km) @ AHR 107 (68%), MHR 128. Clifton Tyrrell. Very easy 700m runs/300m walks. Tired and sore legs. AM 30 minute CX race at Narrabundah, 13.7 kph, placed 12th/17 in C-Grade. RS 784. Sunny, 5°C; windy. [V]
Week 27 92k - Good week and XC race. Weight 74.0kg.
Mon
9 Jul
16.4 2.25pm. Monash Wetlands, Bonython trail, Calwell hill in 2:00:18 (7:20/km) @ AHR 108 (68%), MHR 131. NB RB14. Verheul 350m runs, 150m walks. Walk later hills. Legs tired. Very easy. RS 792. Sunny, 10°C; calm. [V]
Tue
10 Jul
8.6

7.3
12.01pm. Lake Stakes 6k in 41:18 (6:53/km) @ AHR 113 (72%), MHR 138. NB RB14. Verheul 350m runs, 150m walks. Legs and movement good today. Same warm-up for 2.6 km. RS 778. Sunny, 7°C; breezy. [V]
8.49pm. Treadmill. Verheul 200m run, 200m walk 7.3k in 66:12 (9:04/km) @ AHR 94 (59%), MHR 112. Red Free 3.0. Runs at 8.5 kph, walks at 5.5 kph. Light and easy movement. RS 852. Mild, 18°C; calm. [V]
Wed
11 Jul
11.4 12.06pm. BBQ Stakes 6k in 34:57 (5:49/km) @ AHR 130 (82%), MHR 148. NB RB14. Steady 3k with Rog, walks then a fast last 2k. Legs pretty good. 2k warm-up, 3.4k down. RS 757. Sunny, 8°C; calm. [M]
Thu
12 Jul
12.2 1.02pm. Treadmill. Intervals - 24 x 350m, 150m walk recoveries at 4.7 kph. Total 1:35:09 (7:48/km) @ AHR 100 (63%), MHR 117. Red Free 3.0. Good movement and legs, very light. 350s at 10 kph. RS 780. Mild, 18°C; calm. [V]
Fri
13 Jul
13.8 12.27pm. Race: Customs H'cap 5k in 23:59 (4:48/km) @ AHR 145 (92%), MHR 154. Clifton Shelby. Normal course PB I think. Chasing Thommo, Luna and Rog off 12 mins. Good legs/energy but slow last hill. Splits: 4:42, 4:43, 4:50, 4:53, 4:51. Cadence 182. Warm-up 2.4k, down 6.4k. RS 696. Sunny, 7°C; breezy. [B]
Sat
14 Jul
5.8

10.5
7.58am. Tuggers Parkrun 5k. 139th in 39:36 (7:55/km) @ AHR 105 (66%), MHR 127. NB RB14. Recovery in track suit and parka, 500m run/500m walks. Left ITB tight. Warm-up 400m, down 400m. RS 832. Freezing, -7°C; sunny. [E]
2.52pm. Bidgee/Pine Island anti-clockwise with Dave in 1:11:42 (6:50/km) @ AHR 114 (72%), MHR 139. Clifton Tyrrell. Easy, enjoying the soft single track, with better legs. RS 778. Sunny, 6°C; breezy. [E]
Sun
15 Jul
12.3 11.57am. Mt Tuggers and Theodore Hill summits, Calwell shops in 1:39:00 (8:03/km) @ AHR 108 (68%), MHR 140. New Balance RB14. Fast walk up hills, jog downs and flats. Leg strength. 360m elevation gain. RS 869. Sunny, 3°C; breezy. [M]
Week 28 98k - Good week and CJs' 5k race. Weight 73.8kg. 385km last 4 weeks.


DateKms Comments
Mon
16 Jul
23.2 1.45pm. Stranger hill, lap of Sri Chinmoy Tuggie Trot, Calwell in 2:52:48 (7:27/km) @ AHR 115 (73%), MHR 144. Clifton Tyrrell. Random recovery walks. Tired last 50 mins. 456m elevation gain. RS 857. Sunny, 5°C; cold. [M]
Tue
17 Jul
14.7 11.54am. Lake Stakes 6k in 39:15 (6:33/km) @ AHR 119 (75%), MHR 142. NB RB14. Verheul method with random walk recoveries. Legs better than expected. 3k warm-up, 4.7k down on trails. RS 778. Sunny, 8°C; breezy. [V]
Wed
18 Jul
16.2 12.19pm. BBQ Stakes 6k in 32:32 (5:25/km) @ AHR 138 (87%), MHR 148. Clifton Tyrrell. Tempo effort, short walks. 5:34, 5:54, 5:10, 6:09, 4:40, 4:59. Warm-up 1k from Lyons, down 9.2k incl Mt Taylor zig-zag. Legs OK. RS 748. Sunny, 6°C; windy. [H]
Thu
19 Jul
4 1.52pm. Treadmill. 3k in 19:59 (6:40/km) @ AHR 109 (69%), MHR 116. Red Frees. Ks at 8.5, 9.0 and 9.5 kph. Legs OK. When I ran this time in 2015 at AHR 107, ran 22:53 for 5k that week. RS 726. Warm, 18°C; calm. [E]
Fri
20 Jul
3.5

10.3
11.05am. Treadmill. 3k in 19:06 (6:22/km) @ AHR 117 (74%), MHR 125. Red Frees. Progression to 10kph last 2k. Good legs. 400m warm-up, 100m warm-down. RS 745. Warm, 18°C; calm. [E]
12.06pm. Customs H'cap 5k in 27:50 (5:34/km) @ AHR 130 (82%), MHR 136. NB RB14. Steady running, good legs and energy. Splits: 5:30, 5:35, 5:27, 5:17, 5:56. Cadence 172. 2.5k warm-up, 2.8k down. RS 724. Cold, 1°C; windy. [M]
Sat
21 Jul
14 1.01pm. Race: YCRC - Runners Shop 5k - 37th in 23:10 (4:38/km) @ AHR 148 (94%), MHR 156. Clifton Shelby. Ran hard all the way chasing a young girl and Cameron with Fiona behind. Caught Cameron at the little bridge coming back but he outkicked me. Felt strong, legs OK but not super fresh. Splits: 4:29, 4:38, 4:42, 4:46, 4:30 +7s. Warm-up 2.5k incl short race with 4 x strides. Warm-down 6.5k total. RS 686. Sunny, 8°C; breezy. [B]
Sun
22 Jul
21.5 9.45am. Sri Chinmoy Gungahlin Gallop 10k + a second One Tree Hill in 2:42:46 (7:34/km) @ AHR 111 (70%), MHR 140. NB RB14. Many walks up, gentle running down. 2nd lap watching the 30k race. RS 840. Sunny, 2°C; calm. [M]
Week 29 107k - Very happy with the 5k race. Weight 73.9kg.
Mon
23 Jul
18.9 1.40pm. Calwell hill, river trail, back via Isabella Plains in 2:24:30 (7:38/km) @ AHR 102 (65%), MHR 139. Clifton Tyrrell. Random recovery walks. Saw a wombat! Legs OK but tired. 287m elev gain. RS 780. Overcast, 6°C; breezy. [M]
Tue
24 Jul
12.6 12.07pm. Lake Stakes 6k in 37:54 (6:19/km) @ AHR 116 (73%), MHR 130. NB RB14. Easy, mostly with Thommo including a few walks. Legs and energy OK. 2k warm-up, 4.6k down on trails. RS 733. Sunny, 9°C; windy. [M]
Wed
25 Jul
16.7 11.44am. BBQ Stakes 6k in 34:52 (5:49/km) @ AHR 130 (82%), MHR 148. NB RB14. Verheul fartlek, various length runs, walking when reactivity declined. Good legs. 5k warm-up, 5.7k down. RS 755. Sunny, 9°C; windy. [V]
Thu
26 Jul
10.3 3.44pm. Mt Tuggers water tank climb and paddocks in 1:18:52 (7:39/km) @ AHR 105 (66%), MHR 129. New Balance RB14. Very easy, walking the hills. Very rough track in parts. 303m elevation gain. RS 804. Sunny, 10°C; calm. [E]
Fri
27 Jul
14.7 12.07pm. Customs H'cap 5k in 25:25 (5:05/km) @ AHR 140 (89%), MHR 150. Clifton Tyrrell. Tempo effort, legs felt good. Splits: 5:03, 5:02, 4:58, 5:01, 5:21. Warm-up 2.5k, down 7.2k. Cadence 179. RS 712. Sunny, 10°C; breezy. [H]
Sat
28 Jul
12.4

6.3
11.05am. Race: Bush Capital 10k: 12th in 63:26 (6:21/km) @ AHR 117 (74%), MHR 149. Clifton Tyrrell. First k easy with Geoff then random Verheul fartlek with walk recoveries. Good legs. RS 742. Sunny, 9°C; calm. [V]
2.39pm. River trail loop in 45:48 (7:16/km) @ AHR 112 (71%), MHR 125. Recovery run, very easy. RS 814. Sunny, 13°C; breezy. [E]
Sun
29 Jul
6.1

8
10.30am. Race: Sri Chinmoy Off-Road Duathlon Short Course: 15th in 50:14. Hoka Clifton. 4th O/50. 1.5k, 7k, 2.3k. Splits: 7:37 (25), 27:35 (17), 15:02 (20). About tempo effort. Sunny, 8°C; breezy. [H]
11.50pm. Warm-down on long course #2 in 65:29 (8:11/km) @ AHR 117 (74%), MHR 138. Easy but very hilly! RS 958. Sunny, 8°C; breezy. [M]
Week 30 106k - Good week. Going well. Weight 73.9kg.
Mon
30 Jul
17.1 3.56pm. Speedygeese incl early Stirling Hills and Parly triangle in 2:06:40 (7:24/km) @ AHR 103 (65%), MHR 128. Clifton Tyrrell. Verheul fartlek, legs improving during the run. RS 763. Sunny, 2°C; windy. [V]
Tue
31 Jul
12.3 12.01pm. Lake Stakes 6k in 37:22 (6:14/km) @ AHR 119 (75%), MHR 130. NB RB14. Caught then ran with Thommo, Rog and Ken. Random walks. Legs good. 3k warm-up, 3.3k down. RS 741. Sunny, 6°C; very windy. [M]
Wed
1 Aug
14.5 12.03pm. BBQ Stakes (reverse) 6k in 34:06 (5:41/km) @ AHR 135 (85%), MHR 152. Clifton Matra. Verheul fartlek with two short runs at 3:45/k pace. 6:33, 5:36, 5:45, 5:38, 5:41, 4:52. Good legs. 3k warm-up, 5.5k down. RS 767. Sunny, 10°C; calm. [V]
Thu
2 Aug
23.7 1.04pm. Lake Gordon, Bidgee track, Calwell in 3:16:30 (8:17/km) @ AHR 101 (64%), MHR 136. Clifton Tyrrell. About 20 x 300m with 700m walk recoveries. Last hour was tiring. 360m elevation gain. RS 837. Sunny, 12°C; calm. [V]
Fri
3 Aug
12.1 12.28pm. Customs H'cap 5k in 26:12 (5:14/km) @ AHR 135 (85%), MHR 145. NB RB14. Tempo, legs felt good. Splits: 5:19, 5:14, 5:12, 5:05, 5:24. Cadence 176. Warm-down 7.1k Central Basin anti-clockwise mostly 5:45/km. RS 707. Sunny, 13°C; windy. [H]
Sat
4 Aug
9.6

8.2
7.59am. Tuggers Parkrun 5k. 135th in 33:01 (6:36/km) @ AHR 116 (73%), MHR 137. NB RB14. Mostly 400m runs/100m walks, very easy. Legs a bit ordinary this morning. 4.6k warm-down. RS 766. Cool, 4°C; breezy. [E]
1.02pm. Race: YCRC Dunrossil Drive 4.1k - 16th in 19:50 (4:50/km) @ AHR 146 (92%), MHR 155. Clifton Shelby. New course using west (grassy) side of Dunrossil. Good race with Geoff, Dave and Craig. Finished not far behind Craig. Cadence 180. Warm-up in 2k race at 5:45/km, 2k warm-down with Geoff and Dave. RS 707. Sunny, 5°C; windy. [B]
Sun
5 Aug
9.4 3.30pm. Race: Fadden Pines Cross Country - 2,500m, 5th in 12:01 (4:48/km) @ AHR 136 (86%), MHR 149. Clifton Shelby. Splits: 4:54, 4:47, 2:20. Handicap final, chasing Jim, couldn't catch him. Cadence 181. Good legs. Hilly warm-up plus other running collecting cones etc. RS 654. Mild, 12°C; sunny. [B]
Week 31 107k - Good week and Dunrossil Drive XC race. Weight 73.9kg.
Mon
6 Aug
16.1 4.13pm. Speedygeese, early Red Hill summit, footpath 800s in 1:51:20 (6:55/km) @ AHR 108 (65%), MHR 127. NB RB14. Verheul fartlek, very easy, finishing in light rain. Legs OK. RS 747. Rainy, 3°C; windy. [V]
Tue
7 Aug
13.1 12.04pm. Lake Stakes (clockwise). 6k in 34:43 (5:47/km) @ AHR 126 (80%), MHR 142. New Balance RB14. Steady run, won $20 Runner's Shop cash! Legs, energy OK. 2.5k warm-up, 4.6k down. Cadence 171. RS 729. Sunny, 3°C; windy. [M]
Wed
8 Aug
14.6 12.05pm. BBQ Stakes 6k in 33:11 (5:32/km) @ AHR 137 (87%), MHR 149. Clifton Tyrrell. Started 30s behind Bron, caught up at 2k. Tempo, usual hill walks. 2.6k warm-up, 6k down. 5:25, 5:39, 4:49, 6:01, 4:37, 5:40. RS 758. Overcast, 3°C; windy. [H]
Thu
9 Aug
23.9 12.55pm. Mt Tuggers, Stranger Hill, Lake, river trail back in 3:05:45 (7:46/km) @ AHR 106 (67%), MHR 130. NB RB14. Verheul fartlek, running flats and downs, walking ups. Legs OK. 555m elevation gain. RS 824. Sunny, 10°C; breezy. [V]
Fri
10 Aug
14.0 12.27pm. Race: Customs H'cap 5k in 24:31 (4:54/km) @ AHR 141 (89%), MHR 150. Clifton Shelby. Chased Lloyd first 2k. Legs felt good, a bit in reserve. Splits: 4:51, 4:59, 4:52, 4:44, 4:58. Cadence 180. Warm-up 2.7k, down 6.3k. RS 691. Sunny, 7°C; windy. [B]
Sat
11 Aug
8.2 2.08pm. River trail loop from Maccas with Dave in 51:32 (6:17/km) @ AHR 117 (74%), MHR 139. NB Beacon STR13. Enjoyed the very light new shoes. Good legs and energy. RS 735. Overcast, 9°C; windy. [M]
Sun
12 Aug
16.1 8.12am. Race: 34th City to Surf 14k. 11,637th in 74:47 (5:21/km) @ AHR 138 (87%), MHR 149. NB RB14. Splits: 5:29, 5:14 5:11 (15:54), 5:27, 4:56 (26:17), 5:10, 7:30 (38:57), 5:34, 5:11, 5:39 (55:21), 5:17, 4:50, 4:45, 4:56. Warm-up 2.1k. Started near back of the green group, clear then crowded after 7k. Not a good idea. Legs good. 137th 60-69. RS 737. Cool, 12°C; windy. [B]
Week 32 106k - City to Surf 'on the day' with Jim, Kevin, Trev. Weight 74.0kg. 426km last 4 weeks.


DateKms Comments
Mon
13 Aug
16.2 1.04pm. Trail to Lake Gordon, south to Banks, east trail back in 2:16:36 (8:26/km) @ AHR 102 (65%), MHR 132. Clifton 917. Random run/walk, early runs around 500m at about 5:15/km. Legs good, but felt tired. RS 860. Sunny, 9°C; windy. [V]
Tue
14 Aug
10.2 12.12pm. Lake Stakes 6k in 34:27 (5:45/km) @ AHR 126 (80%), MHR 136. NB Beacon STR13. Steady with a walk photographing kangaroos at the turn. Legs good. Cadence 173. 1k warm-up, 3.2k down. RS 723. Sunny, 12°C; breezy. [M]
Wed
15 Aug
15.6 12.08pm. BBQ Stakes 6k in 32:30 (5:25/km) @ AHR 136 (86%), MHR 148. NB Beacon STR13. Start 30s behind Bron, caught up at 4k. Tempo, usual hill walks. 2.6k warm-up, 7k down. 5:37, 5:50, 5:30, 5:11, 4:37, 5:52. RS 737. Sunny, 7°C; windy. [H]
Thu
16 Aug
14.5 4.13pm. Mt Tuggers, Stranger Hill, Lake Gordon in 1:45:30 (7:17/km) @ AHR 111 (70%), MHR 136. Clifton 917. Random verheul fartlek, moving well, good legs. Walked hills. 360m elev gain. RS 808. Fine, 6°C; cool. [V]
Fri
17 Aug
8 12.27pm. Race: Customs H'cap Floriade 5k in 24:44 (4:57/km) @ AHR 138 (87%), MHR 149. NB RB14. Tempo effort, chasing Kevin. Good legs. Splits: 5:01, 5:04, 5:03, 5:00, 4:41. Cadence 178. Warm-up 2.2k, down 800m. RS 683. Cloudy, 7°C; windy. [H]
Sat
18 Aug
11.7 8.00am. Race: Wagga Parkrun 5k. 15th in 24:31 (4:54/km) @ AHR 138 (87%), MHR 146. NB Beacon STR13. 1st VM60-64. Chasing Rachel at a distance. Held back a bit, still ran a course PB. Splits: 4:54, 4:56, 4:52, 4:56, 4:47. Cadence 181. Warm-up 1.1k, down 5.6k around the lake. RS 677. Cloudy, 6°C; calm. [H]
Sun
19 Aug
21.1 9.00am. Race: Wagga Wagga Trail Half Marathon. 52nd in 2:16:32 (6:26/km) @ AHR 124 (78%), MHR 141. NB RB14. Slow start at the back, picking it up. Walked hills, felt good. RS 798. Cloudy, 6°C; windy! [M]
Week 33 97k - Good week and racing. Weight 74.0kg.
Mon
20 Aug
12.7 11.24am. Wagga - Clockwise lake, Kooringal Rd, Maccas in 1:25:26 (6:44/km) @ AHR 113 (72%), MHR 131. NB RB14. Mostly 1500m runs with 500m walk recoveries. Legs surprisingly good. RS 761. Sunny, 8°C; breezy. [V]
Tue
21 Aug
10.5 12.07pm. Lake Stakes 6k in 32:06 (5:21/km) @ AHR 128 (81%), MHR 138. NB Beacon STR13. Chased Rog, catching up at 3k. Legs and energy good. Enjoyed the light shoes. 500m warm-up, 4k down. RS 684. Sunny, 5°C; breezy. [M]
Wed
22 Aug
12.7 12.01pm. BBQ Stakes 6k in 32:32 (5:25/km) @ AHR 136 (86%), MHR 146. NB Beacon STR13. Start 30s behind Bron, caught at 2k. Tempo with a slow last 500m. 3k warm-up, 3.7k down. 5:22, 5:35, 4:54, 5:51, 4:38, 6:10. RS 737. Sunny, 10°C; breezy. [H]
Thu
23 Aug
17.8 1.00pm. Melrose Pines, Railway, Mt Tuggers from west in 2:07:03 (7:08/km) @ AHR 114 (72%), MHR 139. New Balance RB14. Mostly 800m runs with 200m walk recoveries. Legs OK. 397m elevation gain. RS 814. Overcast, 9°C; calm. [V]
Fri
24 Aug
13.3 12.27pm. Race: Customs H'cap Floriade 5k in 23:26 (4:41/km) @ AHR 144 (91%), MHR 152. NB Beacon STR13. Full effort, good legs. Feel like more speed is there. Splits: 4:41, 4:38, 4:38, 4:49, 4:38. Cadence 182. Warm-up 2k, down 6.3k. RS 675. Sunny, 11°C; calm. [B]
Sat
25 Aug
12.1

6.6
8.00am. Race: Tuggers Parkrun 5k. 80th in 25:57 (5:11/km) @ AHR 135 (85%), MHR 147. NB RB14. With Pieta who was pacing 27 mins then chasing Jim. Splits: 10s to start, 5:20, 5:10, 5:16, 4:59, 4:54. Cad 176. Warm-up 2k, down 5k. RS 701. Cool, 7°C; calm. [H]
2.22pm. Lake Tuggers clockwise with Dave in 40:09 (6:05/km) @ AHR 115 (73%), MHR 133. RS 700. Mild, 13°C; calm. [M]
Sun
26 Aug
27.5 8.00am. Speedygeese - Woden, Red Hill, Isaacs Ridge, Mt Taylor, Woden in 3:39:24 (7:59/km) @ AHR 113 (72%), MHR 139. NB RB14. Ran flats, downs, walked ups (many!). Tired legs. 813m elevation gain. RS 902. Sunny, 8°C; calm. [M]
Week 34 113k - Good week and Customs 5k race. Weight 74.0kg.
Mon
27 Aug
16.6 11.45am. Clockwise southern suburbs and Mt Tuggers in 2:20:48 (8:29/km) @ AHR 99 (63%), MHR 134. Clifton Tyrrell. Random running and walking, easy effort. Legs OK. 501m elevation gain. RS 840. Sunny, 7°C; windy. [V]
Tue
28 Aug
9.8

6.1
12.10pm. Lake Stakes 6k in 32:18 (5:23/km) @ AHR 128 (81%), MHR 138. NB Beacon STR13. Steady, mostly with James, Sandeep and Jim. Good legs and energy. Shoes so nice! 500m warm-up, 4.3k down. RS 689. Sunny, 7°C; breezy. [M]
5.45pm. Race: Pub Runners Pedlar 5k (4.88k), 6th in 24:46 (5:05/km) @ AHR 131 (83%), MHR 143. NB Beacon STR13. Steady to strong effort. Good legs. Splits: 5:02, 5:09, 5:07, 5:00, 4:37. Warm-up 1k. RS 665. Cool, 4°C; calm. [H]
Wed
29 Aug
13.6 12.02pm. BBQ Stakes 6k in 32:21 (5:25/km) @ AHR 132 (84%), MHR 146. NB Beacon STR13. 30s behind Bron, caught 5.5k. Legs took ages to like the idea of faster running. 3k warm-up, 4.6k down. 5:38, 6:05, 5:02, 5:59, 4:35, 4:57. RS 712. Sunny, 8°C; calm. [H]
Thu
30 Aug
13.5 12.46pm. Canberra Times 10k 2018 course 10.2k in 63:45 (6:15/km) @ AHR 116 (73%), MHR 132. NB RB14. Easy, mostly 800m runs and 200m walks. Tough course. Tired legs today. 3k warm-down. RS 725. Overcast, 10°C; breezy. [E]
Fri
31 Aug
8.6 12.18pm. Customs H'cap Floriade 5k in 26:26 (5:17/km) @ AHR 133 (84%), MHR 141. Clifton Shelby. First k warming up then tempo effort. Splits: 5:27, 5:13, 5:18, 5:17, 5:09. Cadence 175. Warm-down 3.6k. RS 703. Cold, 4°C; wet. [H]
Sat
1 Sep
11.8

5.1
8.10am. Race: Tuggers Parkrun 5k. 47th in 23:37 (4:43/km) @ AHR 144 (91%), MHR 155. NB Beacon STR13. 'Warrior parkrun' with Deek. Legs OK. Good race with Will, Adam, Jason. Cadence 182. Splits: 4s to start, 4:55, 4:38, 4:40, 4:44, 4:36. Warm-up 1.2k, down 5.6k. RS 680. Cool, 7°C; breezy. [B]
2.42pm. Maccas O/B with Dave. 34:24 (6:45/km) @ AHR 109 (69%), MHR 121. Asics DRS. Very easy. RS 735. Cool, 10°C; breezy. [E]
Sun
2 Sep
21.3 8.06am. Speedygeese - Mt Stromlo summit, Butters Bridge, Pipe Flat in 2:31:54 (7:08/km) @ AHR 115 (73%), MHR 142. NB RB14. Big group. A lot of walking up Mt Stromlo, Pipe Flat was OK. Tired legs and body. 481m elevation gain. RS 820. Sunny, 5°C; breezy. [M]
Week 35 106k - Good week and Parkrun 5k race. Weight 74.0kg.
Mon
3 Sep
14.4 4.35pm. Speedygeese - early Lotus Bay, Stirling Ridge then Rose Garden 200s in 1:42:39 (7:08/km) @ AHR 110 (70%), MHR 132. Clifton Tyrrell. Light Verheul 300s with walk recoveries. Legs and movement good. RS 784. Cool, 6°C; breezy. [V]
Tue
4 Sep
11.6

5.4
12.04pm. Lake Stakes (clockwise). 6k in 35:45 (5:57/km) @ AHR 120 (76%), MHR 135. NB RB14. Ran with Jim, a few walks second half. Legs tired to average. Cadence 169. 3k warm-up, 2.6 down. RS 715. Sun/clouds, 8°C; breezy. [E]
5.51pm. Race: Pub Runners Pedlar 5k (4.88k), 3rd in 24:29 (5:01/km) @ AHR 134 (84%), MHR 147. NB Beacon STR13. Group run start, negative split. Good legs. Splits: 5:23, 5:16, 4:54, 4:40, 4:16. Cadence 180. RS 672. Cool, 6°C; calm. [H]
Wed
5 Sep
13.6 12.01pm. BBQ Stakes (reverse) 6k in 34:12 (5:42/km) @ AHR 130 (82%), MHR 141. Clifton Matra. Verheul fartlek, running downs. Tired legs. 5:37, 5:43, 6:04, 5:41, 5:10, 4:51. Warm-up 2.5k, down 5.1k. RS 741. Sunny, 12°C; calm. [M]
Thu
6 Sep
7

8.1
11.40am. Treadmill. Intervals - 23 x 100m walk, 100m jog, 100m run. Total 59:57 (8:34/km) @ AHR 99 (63%), MHR 125. Red Free 3.0. Speeds of 4, 8 and 12 kph. The runs felt like strides. Legs OK. RS 848. Mild, 18°C; calm. [V]
8.30pm. Treadmill. Intervals - 8 x 500m, 500m walk recoveries at 5 kph. 71:15 (8:48/km) @ AHR 91 (58%), MHR 112. Red Free 3.0. 500s at 10 kph, good cadence and legs. RS 800. Mild, 18°C; calm. [V]
Fri
7 Sep
14.7 12.08pm. Customs H'cap Floriade 5k in 25:00 (5:00/km) @ AHR 137 (87%), MHR 145. NB Beacon STR13. Hard tempo. Intended to race but legs weren't responding. Splits: 4:58, 5:01, 5:04, 5:04, 4:53. Warm-up 2k, down 7.7k. Cad 179. RS 685. Sunny, 14°C; breezy. [H]
Sat
8 Sep
12.1

6.8
7.31am. Race: Tuggers Parkrun 5k. 108th in 28:17 (5:32/km) @ AHR 125 (79%), MHR 137. NB RB14. Easy progression. Splits: 7s to start, 5:55, 5:33, 5:28, 5:26, 5:22. Warm-up 1k, down 6.1k. RS 707. Overcast, 8°C; calm. [M]
4.20pm. Lake Coombs to the Arboretum with Dave in 44:15 (6:30/km) @ AHR 123 (78%), MHR 139. NB RB14. Easy, walking the hills (many). Legs pretty good. RS 800. Sunny, 8°C; breezy. [M]
Sun
9 Sep
9.5 6.15pm. Race: RunACT Stromlo XC Relays 4 x 2k - SCT leg 3 in 9:33 (4:46/km) @ AHR 140 (89%), MHR 152. NB Beacon STR13. Splits: 4:24, 5:09. With David Pitt, Jim and Ryan. Time trial with nobody to race. Tough last km with a strong westerly wind. Legs OK. Cadence 182. 7.5k warm-up incl 'fun run' 2k in 10:06 @ AHR 135. RS 668. Sunny, 8°C; windy! [B]
Week 36 103k - Good week, feeling fit. Weight 73.8kg. 419km last 4 weeks.


DateKms Comments
Mon
10 Sep
14.1 4.17pm. Speedygeese PH, total 1:46:12 (7:32/km) @ AHR 101 (64%), MHR 131. Clifton Shelby. About 30 x Verheul strides, 150s early then 120s downhill on grass with the group. Full recoveries. Legs good. RS 761. Mild, 31°C; calm. [V]
Tue
11 Sep
11.2

6.7
12.08pm. Lake Stakes 6k in 36:12 (6:02/km) @ AHR 121 (77%), MHR 136. NB RB14. Steady out with Jim, faster bits with a tailwind and walks coming back. Legs slow to warm up. 2k warm-up, 3.2k down. RS 731. Sunny, 15°C; windy. [M]
5.50pm. Race: Pub Runners Pedlar 5k (4.88k), 6th? in 23:34 (4:50/km) @ AHR 140 (89%), MHR 149. NB Beacon. Course PB. Fast start, chasing runners. Good legs. Splits: 4:46, 5:04, 4:50, 4:52, 4:03. Warm-up 1.3k, down 500m. Cad 180. RS 676. Mild, 13°C; calm. [B]
Wed
12 Sep
12.3 12.07pm. BBQ Stakes 6k in 39:54 (6:39/km) @ AHR 118 (75%), MHR 133. Clifton Tyrrell. Sore and tired legs! Easy jogging and walking except for 500m with Natty down the hill at 5:10/km. 2k warm-up, 4.3k down. RS 785. Sunny, 14°C; windy! [E]
Thu
13 Sep
13.4 4.37pm. Mt Tuggers, Stranger Hill, Lake Gordon, Conder in 1:48:00 (8:04/km) @ AHR 101 (64%), MHR 121. NB RB14. Light Verheul fartlek, running flats and downs, walking ups. Legs much better. 318m elevation gain. RS 814. Sunny, 12°C; calm. [V]
Fri
14 Sep
12.2 12.24pm. Race: Customs H'cap Fl'ade 5k in 24:28 (4:54/km) @ AHR 139 (88%), MHR 147. Beacon STR13. Legs OK after ordinary warming up. Tempo to race effort last km. Splits: 5:00, 4:49, 4:58, 4:57, 4:44. Cad 179. Warm-up 3.5k, down 3.7k. RS 680. Sunny, 13°C; windy. [H]
Sat
15 Sep
11.8 8.06am. Race: Tuggers Parkrun 5k. 107th in 28:15 (5:39/km) @ AHR 129 (82%), MHR 136. NB RB14. Easy, legs tired but moving OK. Splits: 12s to start, 5:55, 5:34, 5:30, 5:30, 5:34. Cadence 173. Warm-up 1k, down 5.8k with Gaz. RS 729. Cold, 7°C; calm [M]
Sun
16 Sep
7.1

8.6
12.51pm. Track, Calwell. Intervals, 8 x 200m with 200m recovery walks in 2:55. Times: 49, 48, 47, 47, 46, 47, 46, 45. MHRs 129 to 142. Asics DS Racer. Thinking about stride mechanics. Walk/jog to and from the track. Sunny, 8°C; breezy. [V]
3.08pm. River trail loop from Maccas with Dave in 53:10 (6:11/km) @ AHR 127 (80%), MHR 144. NB RB14. Chasing a fast Dave. Legs OK considering the earlier track session. RS 785. Sunny, 8°C; breezy. [M]
Week 37 97k - Easier week, good track session. Weight 74.5kg.
Mon
17 Sep
12.1 5.09pm. Speedygeese - early outer trail then west side 400s in 77:12 (6:23/km) @ AHR 115 (73%), MHR 130. Clifton Matra. Light and easy running with some walking. Good legs and energy. RS 784. Cool, 7°C; calm. [E]
Tue
18 Sep
9.2

6.3
12.10pm. Lake Stakes 6k in 33:37 (5:36/km) @ AHR 132 (84%), MHR 144. NB RB14. Steady with Jim, a few short walks last 2k. Headwind out and at times coming back! Legs OK. 1k warm-up, 2.2k down. RS 740. Sunny, 11°C; windy. [H]
5.51pm. Pub Runners Wig and Pen 5k in 31:08 (6:14/km) @ AHR 115 (73%), MHR 133. NB Beacon STR13. Easy group run checking out the new course. Good legs, movement and energy. 1.3k warm-up jog. RS 716. Mild, 14°C; calm. [E]
Wed
19 Sep
13.7 12.01pm. BBQ Stakes 6k in 34:52 (5:49/km) @ AHR 133 (87%), MHR 149. Clifton 917. Easy up the hill, legs came good so a fast 3rd and 5th kms. 3k warm-up, 4.7k down. 5:54, 6:16, 4:47, 7:12, 4:22, 6:16. RS 773. Sunny, 9°C; windy. [H]
Thu
20 Sep
10.4 5.06pm. Speedygeese - early outer trail anti-clockwise then Rec Place hills in 68:06 (6:33/km) @ AHR 114 (72%), MHR 139. NB Beacon STR13. 4 x 85m strides, legs felt good. Easy jog warm-down. RS 746. Cool, 8°C; windy. [E]
Fri
21 Sep
10.6 11.57am. Customs H'cap Floriade 5k in 27:30 (5:30/km) @ AHR 127 (80%), MHR 134. NB RB14. Moderate effort. Legs needed warming up but OK. Splits: 5:32, 5:30, 5:33, 5:29, 5:25. Cadence 172. Warm-up 3k, down 2.6k. RS 699. Sunny, 12°C; breezy. [M]
Sat
22 Sep
8.6 8.20am. Race: 1st Braidwood Parkrun 5k. 28th in 24:30 (4:54/km) @ AHR 136 (86%), MHR 146. Clifton Matra. Flat course on grass and dry dirt. Faster than planned, chasing Gaz and Jim, then Andrew and Lisa. Good legs and energy. Hard tempo effort. Splits: 4:48, 5:00, 4:49, 4:51, 4:52. Cadence 176. Warm-up 2.1k, down 1.5k. RS 666. Overcast, 6°C; calm. [H]
Sun
23 Sep
13.7 7.45am. Race: Canberra Times '10k' Fun Run - 356th in 47:19 (4:47/km) @ AHR 141 (89%), MHR 150. NB Beacon STR13. Great race but the course was short (9.88k on the Garmin). Paced from Carillon to New PH by David and Maia. Good legs and energy. 8th 60-69. Best 10k for a long time. Splits: 4:42, 4:50, 4:53, 4:54, 4:49, 4:56, 4:45, 4:47, 4:46, 3:57. Warm-up 1.5k, down 2.3k. Cad 181. RS 674. Cool, 6°C; calm. [B]
Week 38 84k - Really happy with the Canberra Times 9.9k. Weight 74.6kg.
Mon
24 Sep
11.3 5.04pm. Speedygeese - early outer trail then front grass relays in 80:03 (7:05/km) @ AHR 104 (66%), MHR 127. Clifton Matra. Very soft and light running in a team with Ruth and Jennie. Legs OK. RS 737. Cool, 5°C; breezy. [E]
Tue
25 Sep
9.4

6.2
12.11pm. Lake Stakes 6k in 33:02 (5:30/km) @ AHR 127 (80%), MHR 136. NB RB14. Steady with Jim, as easily as possible to keep up. Good legs and energy, no soreness from Sunday. 1k warm-up, 2.4k down. Cadence 171. RS 699. Sunny, 13°C; calm. [M]
5.35pm. Pub Runners Wig and Pen 5k in 28:10 (5:38/km) @ AHR 123 (78%), MHR 137. NB Beacon STR13. Steady run with Jim until half way, fairly easy. Good legs and energy. 1k warm-up, 200m down. RS 693. Mild, 10°C; calm. [M]
Wed
26 Sep
11.6 12.07pm. BBQ Stakes 6k in 34:38 (5:46/km) @ AHR 128 (81%), MHR 143. NB RB14. Steady with usual walks, faster 3rd and 5th kms. Ordinary legs. Splits: 5:55, 6:14, 5:00, 6:46, 4:47, 5:37. 1k warm-up, 4.6k down. RS 739. Overcast, 9°C; breezy. [M]
Thu
27 Sep
11.6 5.05pm. Speedygeese PH, total 1:21:15 (7:00/km) @ AHR 109 (69%), MHR 130. Clifton Matra. Early outer gravel loop then Rose Gardens circuits, mostly 160m runs Verheul Method, 40m walk recoveries. Good legs. RS 763. Sunny, 10°C; cool. [V]
Fri
28 Sep
14.1 12.03pm. Customs H'cap Floriade 5k in 27:05 (5:25/km) @ AHR 129 (82%), MHR 136. NB RB14. Steady pace, legs and body a bit ordinary. Long Verheul Method warm-down. Cadence 172. Warm-up 2.5k, down 6.6k. RS 699. Sunny, 16°C; windy! [M]
Sat
29 Sep
19.2 8.00am. Race: Gindy Parkrun 5k. 60th in 25:03 (5:01/km) @ AHR 139 (88%), MHR 148. NB Beacon STR13. Steady first half with Sandeep and James before they picked it up. Good legs. Extra warm-down with Geoff. Splits: 5:33, 4:55, 4:48, 4:52, 4:55. Cadence 179. Warm-up 1.5k, down 12.7k. RS 696. Overcast, 7°C; calm. [H]
Sun
30 Sep
11.2 7.37am. Track, Stromlo. Total 1:24:15 (7:31/km) @ AHR 102 (65%), MHR 141. NB Beacon STR13. With Geoff, slow warm-up/down. Intervals, 6 x 200m with 200m recovery walks. Times: 54, 50, 48, 46, 47, 51. Steady, legs taking a while. RS 767. Sunny, 4°C; calm. [V]
Week 39 94k - Recovery week, being careful. Weight 74.5kg.
Mon
1 Oct
16.1 4.16pm. Speedygeese - early Central Basin anti-clockwise then easy group running in 1:57:20 (7:17/km) @ AHR 108 (68%), MHR 129. NB RB14. Very easy, 300m walk/700m runs early then random. Tired legs. RS 787. Sunny, 12°C; windy. [E]
Tue
2 Oct
10.1

6
12.04pm. Lake Stakes (clockwise). 6k in 33:11 (5:31/km) @ AHR 130 (82%), MHR 141. New Balance RB14. Steady, gradually catching the group 15s ahead. Won the $20! Good legs. 1k warm-up, 3.1k down. Cadence 172. RS 719. Sunny, 20°C; breezy. [M]
5.31pm. Pub Runners Wig and Pen 5k in 26:02 (5:12/km) @ AHR 134 (85%), MHR 147. NB Beacon STR13. Easy, progressing into tempo. Good legs. Splits: 5:24, 5:05, 5:18, 5:18, 4:56. Cadence 175. 1k warm-up. RS 698. Warm, 16°C; calm. [H]
Wed
3 Oct
13.2 12.02pm. BBQ Stakes (reverse) 6k in 33:53 (5:39/km) @ AHR 131 (83%), MHR 143. Clifton 917. With Natty and Gaz, the usual hill walks. 5:32, 6:18, 5:37, 6:29, 4:59, 4:40. Good legs. 2k warm-up, 5.2k down. RS 740. Damp, 13°C; calm. [H]
Thu
4 Oct
16.9 1.36pm. Mt Stranger, Bidgee track, Mt Tuggers south face in 2:26:48 (8:41/km) @ AHR 101 (64%), MHR 122. Clifton Matra. Easy fartlek, walking the hills and climbing slowly up Mt Tuggers. 524m elevation gain. RS 877. Light rain, 12°C; calm. [V]
Fri
5 Oct
14 12.04pm. Customs H'cap Hospital Hill 5k in 27:33 (5:31/km) @ AHR 129 (82%), MHR 135. NB RB14. Alternate course due to spray from the fountain. Steady effort, legs OK. Cadence 171. Warm-up 2k, down 7k. RS 711. Cool, 9°C; windy. [M]
Sat
6 Oct
11.3

5.1
8.00am. Race: Coombs Parkrun 5k. 28th in 25:01 (5:00/km) @ AHR 141 (89%), MHR 151. Clifton M. Steady 1st k then race effort chasing Steve & Jen. Legs average. Cad 179. Splits: 4:54, 4:48, 5:02, 5:12, 5:02. Warm-up 2k, down 4.3k with Steve, Gaz & Jen. RS 705. Cool, 8°C; windy. [B]
5.02pm. Lake from Maccas with Dave in 30:40 (6:01/km) @ AHR 113 (72%), MHR 125. NB RB14. Recovery, good legs. RS 679. Mild, 13°C; breezy. [E]
Sun
7 Oct
10.6 7.34am. Stromlo grass track in 65:03 (6:08/km) @ AHR 115 (73%), MHR 128. Clifton Shelby. Easy running with Geoff and Andrew, 2 normal laps and 2 reverse. Legs took a long time to warm up. RS 706. Sunny, 5°C; breezy. [E]
Week 40 103k - Good week, pub run the best run. Weight 74.6kg. 378km last 4 weeks.


DateKms Comments
Mon
8 Oct
14.1 4.42pm. Speedygeese in 93:09 (6:36/km) @ AHR 112 (71%), MHR 142. NB Beacon FW07B. Intervals by Central Basin, 6 x 500m with 1:35 ave walk recoveries. 2:29, 2:26, 2:22, 2:21, 2:21, 2:22. Legs warmed into it, controlled effort, MHRs from 135 to 142. RS 740. Sunny, 19°C; breezy. [V]
Tue
9 Oct
10.3

6.6
12.08pm. Lake Stakes 6k in 33:56 (5:39/km) @ AHR 126 (80%), MHR 137. NB RB14. Steady, fairly easy, gradually catching the Sri Chinmoy 105 group at 5k. Legs felt good. 1.5k warm-up, 2.8k down. Cadence 171. RS 712. Sunny, 13°C; breezy. [M]
5.52pm. Pub Runners Wig & Pen 5k in 26:15 (5:15/km) @ AHR 131 (83%), MHR 145. NB Beacon STR13. Group out of Uni then tempo. Good legs, sore quads. Splits: 5:23, 5:12, 5:13, 5:16, 5:13. Cad 175. 1k warm-up, 600m down. RS 688. Warm, 18°C; calm. [H]
Wed
10 Oct
12.7 12.06pm. BBQ Stakes 6k in 37:36 (6:16/km) @ AHR 120 (76%), MHR 131. NB RB14. Easy running and walking, keeping good form while running. Splits: 6:10, 6:44, 5:34, 7:03, 5:20, 6:46. 2k warm-up, 4.7k down. RS 752. Overcast, 7°C; windy. [E]
Thu
11 Oct
11.7 4.42pm. Speedygeese Stromlo in 85:30 (7:18/km) @ AHR 110 (70%), MHR 149. Clifton Shelby. Intervals, 6 x 300m with 200m walk recoveries - 68, 78, 73, 74, 68, 78 (alternate 'down' and 'up' on the 1k loop). Also 1k down in 4:23. RS 804. Overcast, 7°C; windy. [V]
Fri
12 Oct
14.2 12.11pm. Customs H'cap Floriade 5k in 27:29 (5:30/km) @ AHR 125 (79%), MHR 135. NB Beacon FW07B. Steady progression, first 3k with Rog. Splits: 5:49, 5:41, 5:21, 5:18, 5:19. Quicker warm-up and warm-down than usual, averaged 5:44/km for the day. Cadence 173. Warm-up 2.5k, down 6.7k. Good legs. RS 687. Cloudy, 11°C; breezy. [M]
Sat
13 Oct
12.1

6.7
7.48am. Race: Tuggers Parkrun 5k. 56th in 25:18 (5:04/km) @ AHR 136 (86%), MHR 149. NB Beacon STR13. Progression tempo, good legs. Splits: 5s to start, 5:11, 5:07, 5:04, 5:02, 4:49. Cad 178. Warm-up 1k, down 6.1k. RS 688. Overcast, 10°C; calm. [H]
3.57pm. Lake from Maccas with Dave in 40:48 (6:05/km) @ AHR 116 (73%), MHR 132. NB RB14. Recovery, good legs. RS 706. Mild, 14°C; breezy. [E]
Sun
14 Oct
14.7 8.09am. Speedygeese, Pine Island trail to Red Rocks Gorge and back in 1:50:45 (7:32/km) @ AHR 113 (72%), MHR 140. NB Beacon STR13. Quick first few ks then steady, easy coming back. Legs OK. Coffee at Brew Bar. RS 851. Damp, 12°C; overcast. [E]
Week 41 103k - Good week and interval sessions. Weight 74.6kg.
Mon
15 Oct
12 5.05pm. Speedygeese PH in 81:30 (6:48/km) @ AHR 114 (72%), MHR 145. NB Beacon FW07B. Rose Gardens relays with Ruth and Ricky, progressed into fairly fast running on the down and flat bits. Legs OK. RS 774. Sunny, 15°C; calm. [V]
Tue
16 Oct
10.9

7.1
11:55am. Lake Stakes 6k in 36:09 (6:02/km) @ AHR 122 (77%), MHR 131. NB RB14. Easy, gentle, steady running, legs feeling a bit ordinary. 3k warm-up, 1.9k down. RS 735. Warm, 21°C; calm. [M]
5.53pm. Pub Runners Wig & Pen 5k in 26:25 (5:17/km) @ AHR 134 (85%), MHR 145. NB Beacon STR13. Steady tempo run, short walk Hospital Hill. Splits: 5:15, 5:09, 5:15, 5:36, 5:10. Cad 172. 2.1k warm-up. RS 708. Warm, 18°C; calm. [H]
Wed
17 Oct
12.9 12.00pm. BBQ Stakes 6k in 35:48 (5:58/km) @ AHR 131 (83%), MHR 150. NB RB14. Easy, with 2 x 1k, 1k recovery. 6:07, 6:25, 4:44, 7:42, 4:20, 6:12. Legs slow to warm up, OK running faster. 3k warm-up, 3.9k down. RS 782. Overcast, 19°C; calm. [H]
Thu
18 Oct
10.4 7.47pm. Race: ACT Masters' 5000m. 2nd in 24:14.2 (4:51/km) @ AHR 143 (91%), MHR 149. NB Beacon STR13. Splits: 4:47, 4:47, 4:51, 4:56, 4:54. Cadence 179. With Craig, chasing Dale then alone last 2k. Probably could have started faster. 5.4k warm-up, some with Dave and Ruth, 2k warm-down very slow. RS 693. Warm, 18°C; calm. [B]
Fri
19 Oct
12.8 11.45am. Customs H'cap Floriade 5k in 27:15 (5:27/km) @ AHR 130 (82%), MHR 139. NB RB14. Steady, legs OK but tired from last night. Splits: 5:31, 5:27, 5:29, 5:31, 5:18. Warm-up 5.6k incl bus run, down 2.2k. Cadence 172. RS 709. Sunny, 20°C; windy. [M]
Sat
20 Oct
12 8.00am. Race: Tuggers Parkrun 5k. 98th in 28:36 (5:43/km) @ AHR 122 (77%), MHR 132. NB Beacon FW07B. Light and easy running, good legs. Splits: 10s to start, 6:12, 5:38, 5:33, 5:32, 5:31. Cad 177. Warm-up 1k, down 6k. RS 698. Warm, 14°C; calm. [M]
Sun
21 Oct
10.5 10.15am. Race: Run with the Wind 5k. 39th in 27:29 (5:30/km) @ AHR 140 (89%), MHR 151. Clifton Matra. First M60-69 ahead of Jeff and Jim. Legs OK but walked on the hills (of which there are many). 500m splits show hills: 3:16, 2:25, 2:34, 2:16, 2:33, 3:23, 3:11, 2:42, 3:06, 2:06. Warm-up 2k, down 3.5k. RS 770. Sunny, 13°C; calm. [H]
Week 42 88k - Enjoyed the week and first track race of the season. Weight 74.9kg.
Mon
22 Oct
10.3 5.15pm. Speedygeese PH in 71:42 (6:58/km) @ AHR 109 (69%), MHR 124. Clifton Matra. Very easy and gentle recovery running, some on the trail loop, legs feeling a bit ordinary after yesterday's race. RS 759. Sunny, 21°C; breezy. [E]
Tue
23 Oct
10.1

7.7
11:59am. Lake Stakes 6k in 33:33 (5:35/km) @ AHR 127 (80%), MHR 138. NB Beacon FW07B. Steady, even effort with a walk in the middle. Legs OK. 5:33, 5:32, 6:05, 5:48, 5:33, 5:56. Cad 169. 3k warm-up, 1.1k down. RS 710. Warm, 19°C; windy. [M]
5.45pm. Pub Runners Wig & Pen 5k in 26:38 (5:20/km) @ AHR 131 (83%), MHR 145. NB Beacon FW07B. Easy tempo, short walk Hospital Hill. Splits: 5:14, 5:18, 5:22, 5:28, 5:16. Cad 173. 1.7k warm-up, 1k down with Dave. RS 698. Warm, 21°C; breezy. [H]
Wed
24 Oct
11.1 12.10pm. BBQ Stakes 6k in 34:16 (5:43/km) @ AHR 131 (83%), MHR 147. Clifton Matra. Steady with walks and 2 x 1k, 1k recovery. 5:46, 5:59, 4:52, 6:35, 4:22, 5:57. Legs OK, holding back a bit. 500m warm-up, 4.6k down. RS 748. Sunny, 17°C; breezy. [H]
Thu
25 Oct
10.9 6.00pm. Race: ACT Masters' 3000m. 8th in 14:03.9 (4:41/km) @ AHR 142 (90%), MHR 152. NB Beacon FW07B. Splits: 4:44, 4:45, 4:35. Good race, felt better than last week. Followed Dale for 3 laps then caught 2 ladies, finished just behind Robbie. Cadence 181. Light headwind back straight. 2.6k warm-up, 5.3k down incl race-walk and Maccas with Dave. RS 666. Sunny, 17°C; breezy. [B]
Fri
26 Oct
13.6 12.07pm. Customs H'cap Floriade 5k in 27:43 (5:33/km) @ AHR 126 (80%), MHR 134. NB Beacon STR13. Steady, giving the legs an easy time. Splits: 5:40, 5:36, 5:33, 5:30, 5:31. Warm-up 2k, down 6.6k. Cadence 171. RS 698. Sunny, 18°C; breezy. [M]
Sat
27 Oct
12.7 7.46am. Race: Tuggers Parkrun 5k. 96th in 27:22 (5:28/km) @ AHR 128 (81%), MHR 138. NB Beacon FW07B. Easy early then faster to catch Ken and Jim. Tired legs. Splits: 12s to start, 6:06, 5:27, 5:18, 5:06, 5:13. Cad 175. Warm-up 1.5k, down 6.2k. RS 701. Mild, 12°C; calm. [M]
Sun
28 Oct
14.4 7.39am. Stromlo grass track in 1:28:09 (6:07/km) @ AHR 115 (73%), MHR 132. Asics DRS. Easy running with Geoff and Andrew for 8k then extra. Tight legs early that gradually loosened up. Recovery run. RS 704. Sunny, 8°C; breezy. [E]
Week 43 91k - Promising 3000m race. Weight 74.9kg.
Mon
29 Oct
15 4.44pm. Speedygeese PH in 1:39:06 (6:36/km) @ AHR 108 (69%), MHR 127. NB Beacon STR13. Light and easy running again, with a few walking breaks. Legs much better than they were yesterday. RS 714. Sunny, 15°C; breezy. [E]
Tue
30 Oct
10.3

10.3
12:07pm. Lake Stakes 6k in 34:47 (5:48/km) @ AHR 126 (80%), MHR 139. NB RB14. Steady, fairly easy. Legs OK. 6:00, 5:49, 6:04, 5:55, 5:36, 5:32. Cad 168. 2k warm-up, 2.3k down. RS 730. Warm, 22°C; windy. [M]
6.16pm. Race: YCRC Spring Series: Boathouse 5k. 18th in 23:59 (4:48/km) @ AHR 142 (90%), MHR 155. NB Beacon STR13. Steady early with Jim, Natty and Will. Chased Geoff, catching up after 2k. Strong run back into a headwind. Splits: 4:53, 4:48, 4:54, 4:52, 4:32. Warm-up 2.3k with Geoff, warm-down 3.0k with Geoff and Dave. RS 681. Warm, 22°C; windy. [B]
Wed
31 Oct
8 12.06pm. BBQ Stakes 6k in 41:30 (6:55/km) @ No HR data. Clifton Matra. Very easy jogging and walking on tired legs. Forgot the HR strap. 2k warm-up. Hot, 27°C; breezy. [E]
Thu
1 Nov
4

9.4
7.54am. Theodore trail 4k in 23:33 (5:53/km) @ AHR 125 (79%), MHR 137. Brooks ST Racer. Testing a short morning run for possible doubles on hot days. Shoes OK, good legs. Splits: 6:11, 5:45, 5:33, 5:46. RS 736. Sunny, 15°C; calm. [M]
6.00pm. Race: ACT Masters' 3000m. 11th in 15:51.5 (5:17/km) @ AHR 130 (82%), MHR 139. NB Beacon STR13. Splits: 5:20, 5:16, 5:15. Easy into tempo. Also, 2076m 5-lap spiral in 9:41 (4:40/km) @ AHR 140 (89%), MHR 152. Good legs. 2.3k warm-up, 2.1k. RS 653. Hot, 28°C; calm. [B]
Fri
2 Nov
11.7 12.05pm. Customs H'cap Floriade 5k in 28:19 (5:40/km) @ AHR 123 (78%), MHR 138. NB Beacon STR13. Recovery run, felt quite easy. Splits: 5:48, 5:37, 5:45, 5:40, 5:28. Warm-up 2k, down 4.7k. Cadence 173. RS 696. Cloudy, 27°C; windy! [M]
Sat
3 Nov
13.6

5.3
6.56am. Race: Tuggers Parkrun 5k. 90th in 27:40 (5:32/km) @ AHR 127 (80%), MHR 152. Clifton Matra. Fairly easy with a fast last 500m to pass Ricky. Splits: 12s to start, 5:54, 5:28, 5:36, 5:28, 5:02. Cad 172. Warm-up from home 8k, down 600m. RS 703. Mild, 14°C; windy. [M]
4.56pm. River trail to Pine Island with Dave in 32:54 (6:12/km) @ AHR 120 (76%), MHR 141. Recovery, OK legs. RS 745. Sunny, 20°C; windy. [E]
Sun
4 Nov
13.2 7.32am. Stromlo grass track in 1:21:06 (6:09/km) @ AHR 117 (74%), MHR 134. Brooks ST Racer. Easy running with Geoff and Andrew. Movement and legs felt really good today. Nice and light. RS 719. Sunny, 13°C; calm. [E]
Week 44 101k - Good week and Boathouse 5k. Weight 74.3kg. 383km last 4 weeks.


DateKms Comments
Mon
5 Nov
12.9 5.13pm. South Mt Tugg, Bonython, Stranger Pond, Lake Tuggers in 1:43:30 (8:01/km) @ AHR 100 (63%), MHR 129. Verheul Method 22 x 200m with 300m walk recoveries. Legs OK but slightly tight right calf (not left!). RS 802. Overcast, 20°C; calm. [V]
Tue
6 Nov
10.4

8.3
12:07pm. Lake Stakes 6k (reverse) in 33:25 (5:34/km) @ AHR 127 (80%), MHR 139. Beacon FW07B. Catching Jim then steady. Calf OK. 6:00, 5:25, 5:28, 5:35, 5:31, 5:27. Cad 168. 2k warm-up, 2.4k down. RS 707. Overcast, 20°C; damp. [M]
6.14pm. Race: YCRC Spring Series: Barrenjoey Dr 5k. 35th in 26:50 (5:22/km) @ AHR 135 (85%), MHR 143. Clifton Matra. Easy early then tempo effort chasing Jim and Tori. Calf good. Splits: 5:20, 5:36, 5:25, 5:24, 5:07. Warm-up 2.1k, down 1.2k. RS 725. Mild, 21°C; breezy. [H]
Wed
7 Nov
11.1 12.02pm. BBQ Stakes (reverse) 6k in 40:12 (6:42/km) @ AHR 116 (73%), MHR 129. Clifton Matra. Very easy on tired legs. Extensive hill walks. Muddy. 2.8k warm-up, 2.3k down. RS 777. Raining, 15°C; humid. [E]
Thu
8 Nov
9.5 7.47pm. Race: ACT Masters' 3000m. 11th in 14:10.4 (4:43/km) @ AHR 140 (89%), MHR 147. Brooks Racer ST. Splits: 4:34, 4:44, 4:53. Disappointing. Followed Helen for 1500m then dropped back as Rog went ahead then Dale. Moving well but the legs were tired. Cadence 181. 4.1k warm-up, 2.4k down with Rog. RS 661. Cold, 9°C; breezy. [B]
Fri
9 Nov
11.8 12.25pm. Race: Customs H'cap Floriade 5k in 24:29 (4:54/km) @ AHR 140 (89%), MHR 149. Beacon STR13. Start off 10:45 with Rog, chased Gaz and others, 2nd to Carolyne. Hard effort, legs better than last night. Splits: 4:54, 4:55, 4:57, 4:58, 4:45. Cadence 178. Warm-up 3.1k, down 3.7k. RS 686. Sunny, 13°C; windy. [B]
Sat
10 Nov
11.3 8.05am. Race: Tuggers Parkrun 5k. 142nd in 30:32 (6:06/km) @ AHR 117 (74%), MHR 134. Clifton Minardi. Very easy, legs OK. Splits: 12s to start, 6:54, 6:00, 6:04, 5:50, 5:32. Cad 177. Warm-up 1.3k, down 5k. Cadence 171. RS 714. Sunny, 10°C; breezy. [E]
Sun
11 Nov
7.7 8.00am. Race: Fisher's Ghost 5k Fun Run. 50th in 24:29 (4:54/km) @ AHR 142 (89%), MHR 152. Beacon STR13. 2nd M 60-69! Similar race to last year, passing lots of runners in the second half. Good legs and movement. Jim ran 27:56. Splits: 5:00, 4:37, 4:51, 5:13, 4:31 + 17s. Cadence 180. Perfect weather. Warm-up 2.7k incl strides. RS 701. Sunny, 12°C; calm. [B]
Week 45 83k - Slow 3000m but good Fisher's Ghost 5k. Weight 73.7kg.
Mon
12 Nov
4

9.4
12.38pm. Theodore trail 4k in 23:25 (5:51/km) @ AHR 121 (77%), MHR 134. Clifton Minardi. Steady, medium effort, legs feeling OK. Splits: 6:11, 5:40, 5:42, 5:45. Cadence 171. RS 708. Sunny, 24°C; calm. [M]
5.24pm. Street Orienteering, Wanniassa. Total incl warm-up/down 56:36 (6:01/km) @ AHR 123 (78%), MHR 142. NB Beacon STR13. B-course, getting 15/20 controls inside the hour. Good fun, one minor mistake. RS 741. Overcast, 25°C; calm. [M]
Tue
13 Nov
11.2

7.6
12.06pm. Lake Stakes. 6k in 37:38 (6:16/km) @ No HR data. Clifton Minardi. Very easy with walk breaks coming back. Tired legs. 3k warm-up, 2.2k warm-down. Hot, 27°C; windy. [E]
6.15pm. Race: YCRC Spring Series: Weston Park 5k. 32nd in 26:15 (5:15/km) @ AHR 130 (82%), MHR 139. NB Beacon STR13. Easy early with Trev then faster to catch Tori. Legs good. Splits: 5:15, 5:14, 5:19, 5:14, 5:13. Cadence 176. 1.4k warm-up with Geoff, 1.2k warm-down. RS 683. Overcast, 22°C; calm. [M]
Wed
14 Nov
11.2 12.08pm. BBQ Stakes 6k in 37:45 (6:18/km) @ AHR 120 (76%), MHR 141. Clifton Minardi. Easy running with the usual hill walks. Legs needed an easy day. Splits: 6:18, 6:44, 5:25, 7:27, 5:11, 6:40. 3k warm-up, 2.2k down. RS 755. Mild, 16°C; rainy. [E]
Thu
15 Nov
10.4 9.53am. Theodore trail full clockwise in 76:30 (7:21/km) @ AHR 113 (72%), MHR 145. Clifton Minardi. Warm-up then 4.5k 'post to gate' tempo effort (uphill) at 5:52/km. Tough run. Legs OK. RS 831. Sunny, 23°C; calm. [H]
Fri
16 Nov
4 10.02am. Theodore trail 4k in 23:17 (5:49/km) @ AHR 121 (77%), MHR 131. Brooks Racer ST. Medium effort, legs feeling OK. Splits: 6:06, 5:39, 5:32, 5:46. Cadence 170. RS 704. Sunny, 15°C; calm. [M]
Sat
17 Nov
   
Sun
18 Nov
   
Week 46 ??k -  
Mon
19 Nov
   
Tue
20 Nov
   
Wed
21 Nov
   
Thu
22 Nov
   
Fri
23 Nov
   
Sat
24 Nov
   
Sun
25 Nov
   
Week 47 ??k -  
Mon
26 Nov
   
Tue
27 Nov
   
Wed
28 Nov
   
Thu
29 Nov
   
Fri
30 Nov
   
Sat
1 Dec
   
Sun
2 Dec
   
Week 48 ??k -  


Goal: 5k in 22 minutes, 59 seconds.

Races: Results will be here at the end of the year.

Numbers: Stats for the year will be here.

Other words: A few words about how the year went will be here.

[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 158. The highest I recorded in 2017 was 156 at the end of a Parkrun 5k race in January. Height 1868mm.
Apparent Temperature is used.