Ewen's Running Diary - 2019

This page is my running diary for 2019. Clicking here will scroll this page so you can see how the year finished.
I also keep a blog of writing which is updated approximately monthly.

I have diaries going back to 1981 and I started running in October 1979.

My running goal for 2019 - 5k faster than 24:00.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 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, 2019, 2020, 2021, 2022, 2023, 2024


 
DateKms Comments
Mon
31 Dec
10.6 7.56am. Bidgee/Pine Island anti-clockwise with Pieta & Dave in 68:24 (6:27/km) @ AHR 121 (77%), MHR 141. Clifton Minardi. More or less a continuous run, mostly easy. Very good legs. Cadence 161. RS 781. Sunny, 24°C; calm. [E]
Tue
1 Jan
10

6
7.34am. Race: Gunners Parkrun 5k - 201st in 27:52 (5:34/km) @ AHR 131 (83%), MHR 142. Clifton Minardi. Steady, crowded slow start. Splits: 6:24, 5:31, 5:19, 5:19, 5:17. Cadence 174. RS 730. Humid, 20°C; calm. [H]
9.31am. Race: Tuggers Parkrun 5k - 170th in 27:10 (5:26/km) @ AHR 134 (85%), MHR 149. Clifton Minardi. Not as crowded. Steady again. Splits: 5:55, 5:21, 5:15, 5:19, 5:11. Cadence 174. RS 728. Hot, 26°C; breezy. [H]
12.28pm. Race: Lake Stakes (CW) 6k - 37:09 (6:11/km) @ AHR 128 (81%), MHR 143. Clifton Minardi. Walks 2nd half. RS 793. Hot, 31°C; breezy. [M]
Wed
2 Jan
6 12.23pm. BBQ Stakes 6k in 43:28 (7:15/km) @ AHR 114 (72%), MHR 135. Clifton Minardi. Easy, with Gaz early and Belinda. The usual walks including with Bob from Lyons where he fell over. Legs OK. RS 826. Hot, 32°C; breezy. [E]
Thu
3 Jan
10.3 7.03am. Mt Tuggers anti-clockwise plus east Theo trail in 75:48 (7:21/km) @ AHR 115 (73%), MHR 148. Clifton Minardi. Easy, hill walks, trying not to sweat too much. Difficult. Good legs. RS 846. Humid, 21°C; calm. [E]
Fri
4 Jan
5.3 6.50am. Theo trails short in 41:09 (7:45/km) @ AHR 110 (70%), MHR 130. Clifton Minardi. Easy before driving to Wagga. Very warm morning again. Didn't feel great. Walked the hills. At Wagga, Anne arrived on the train from Melbourne about 1.45am Saturday on a very hot night. RS 853. Warm, 22°C; calm. [E]
Sat
5 Jan
10.4 8.04am. Race: Wagga Parkrun 5k - 41st in 30:51 (6:10/km) @ AHR 132 (84%), MHR 145. Clifton Minardi. Suffered in the heat. Ran to the turn then jog/walked back to the finish. Short warm-up with strides. Anti-clockwise lake lap (5.3k) warm-down in weather which felt cooler(!) a breeze springing up over the lake. RS 814. Hot, 28°C; sunny. [H]
Sun
6 Jan
nil Rest day. Hot.
Week 01 58k - I don't do well in hot weather. Weight 73.7kg
Mon
7 Jan
nil Rest day. Hot.
Tue
8 Jan
nil Rest day. Hot.
Wed
9 Jan
nil Day 1 WBH.
Thu
10 Jan
nil Day 2 WBH.
Fri
11 Jan
nil Day 3 WBH.
Sat
12 Jan
nil Day 4 WBH.
Sun
13 Jan
nil Day 5 WBH.
Week 02 0k - I'll call that an 'end of season break.' Weight ?
Mon
14 Jan
nil Day 6 WBH.
Tue
15 Jan
nil Day 7 WBH.
Wed
16 Jan
nil Recuperation at FGHouse.
Thu
17 Jan
nil Recuperation at FGHouse.
Fri
18 Jan
nil Recuperation at FGHouse.
Sat
19 Jan
nil Travel Wagga to Florey
Sun
20 Jan
nil Recovery day. Florey.
Week 03 0k - Week 2 of the 'end of season break.' Weight ?
Mon
21 Jan
nil Recovery day. Florey. Started Geocaching this week - good fun. Generally very hot weather while at Florey, pushing above 40 degrees. Very thankful for air-conditioning and ceiling fans. Included a couple of swimming pool days, on the first (Tuesday) swam 300m at Dickson outdoor pool as 6 x 50m. Enjoyed it. First serious swimming for many years.
Tue
22 Jan
nil Recovery day. Florey.
Wed
23 Jan
nil Recovery day. Florey.
Thu
24 Jan
nil Recovery day. Florey. XV day during all-day swimming at 'Big Splash' Jamison.
Fri
25 Jan
nil Recovery day. Florey.
Sat
26 Jan
5.8 8.04am. Race: Ginninderra Parkrun 5k - 161st in 38:49 (7:46/km) @ AHR 121 (77%), MHR 156. Clifton Minardi. Austraila Day run. Eased back into it with the first 1500m running and the next 3500m walking at about 9 minute kilometres, being very careful on a hot morning. Good legs but breathing hard. The 1500m in 7:15 (4:50/km) @ AHR 147 (84%), MHR 156. Short 800m warm-up with Ruth. Enjoyed the morning catching up with old friends. RS 939. Warm, 26°C; calm. [E]
Sun
27 Jan
4.8 8.04am. Stromlo Forest Park in 40:18 (8:23/km) @ no HR data. Clifton Minardi. Very easy and light short runs with walking recoveries while watching the World XC Trials races at Stromlo. Movement felt good. Humid. Cooler, 24°C; overcast. [E]
Week 04 10k - Easing back into running. Weight 75.0kg. 68km last 4 weeks.


DateKms Comments
Mon
28 Jan
4

4.6
7.02am. Theodore trail 3k in 16:56 (5:39/km) @ AHR 141 (89%), MHR 154. Clifton Minardi. Ran by feel, moving well but trails disguise imbalances. Just 2 dog-walkers, one runner, one MTBer. Splits: 5:59, 5:34, 5:23. Cadence 170. Warm-up 1k walk incl stairs. RS 796. Overcast, 22°C; calm. [H]
6.15pm. Street Orienteering, Googong in 28:54 (6:17/km) @ no HR data. Clifton Shelby. C-course easy, walking hills, short runs. No major stuff-ups but hard to find the venue! After watching the 'Athletics Festival.' Overcast, 22°C; drops of rain. [E]
Tue
29 Jan
3.2 6.16pm. Race: YCRC Summer Series: Stromlo 2k - 2nd in 9:45 (4:53/km) @ AHR 148 (93%), MHR 160! Clifton Shelby. Moving well and felt good! Noticed the heat after 1500m. Laps of 4:53, 4:52. HR 160 seems genuine, highest recorded in recent years. A young bloke passed me after 150m and gradually pulled away. Cadence 175. No warm-up, 1.2k warm-down as 5 x 200m, standing recoveries. RS 722. Hot, 34°C; calm. [B]
Wed
30 Jan
nil 12.13pm. BBQ Stakes 6.2k in 64:00 (10:19/km) @ AHR 88 (55%), MHR 113. Kinvara Grey. Easy walk, tried to find a geocache near Waldock St but failed. Wore the big hat for shade. Nice cooling breeze once on the trail with a brief chat to NB. RS 908. Sunny, 32°C; breezy. [E]
Thu
31 Jan
1.7 7.59pm. Race: ACT Masters 1661m 4-lap spiral - 12th in 7:58 (4:48/km) @ AHR 141 (88%), MHR 154. Started with Rog, following for a lap then moved ahead. Surprisingly cool and fresh wind on the home straight. Caught Ruth back straight last lap. Cadence 175. Warmed up with a lot of walking, helping Ken with the race starting. RS 678. Windy, 14°C; cool! [B]
Fri
1 Feb
5.5 12.24pm. Customs H'cap 5k - 27:50 (5:34/km) @ AHR 133 (83%), MHR 144. Beacon STR13. Standard course. Amazingly cool easterly breeze. Steady run (longest for a while), keeping Lloyd in sight. Moving well, good legs. Splits: 5:43, 5:24, 5:28, 5:25, 5:50. Cadence 171. Walk to and from the run including 500m of runnning. RS 740. Overcast, 15°C; windy. [H]
Sat
2 Feb
7 8.02am. Race: Tuggers Parkrun 5k - 139th in 28:26 (5:41/km) @ AHR 135 (84%), MHR 143. Clifton Minardi. Slow start, steady run. Easy 2k warm-down with Jen. Splits: 15s to start, 6:00, 5:36, 5:31, 5:37, 5:30. Cadence 172. RS 768. Warm, 19°C; calm. [H]
Sun
3 Feb
9 8.04am. Speedygeese long run in 1:37:45 (10:52/km) @ no HR data. Clifton Minardi. Half the 'Rob Roy' run, short-cut the start, turned early. Mostly walking with short running breaks. Sunny. Cooler, 24°C; calm. [E]
Week 05 35k - Short and slow week, OK 2k XC race. Weight 75.0kg.
Mon
4 Feb
nil Rest day.
Tue
5 Feb
nil Rest day.
Wed
6 Feb
nil Rest day.
Thu
7 Feb
nil Rest day. 10k easy walk.
Fri
8 Feb
nil Rest day.
Sat
9 Feb
nil Rest day.
Sun
10 Feb
nil Rest day.
Week 06 0k - Weight 75.0kg.
Mon
11 Feb
nil Rest day.
Tue
12 Feb
nil Rest day.
Wed
13 Feb
nil Rest day.
Thu
14 Feb
nil Rest day.
Fri
15 Feb
nil Rest day.
Sat
16 Feb
nil Rest day.
Sun
17 Feb
nil Rest day.
Week 07 0k - Start of a longer break from exercise. Weight 75.0kg.
Mon
18 Feb
nil Rest day.
Tue
19 Feb
nil Rest day.
Wed
20 Feb
nil Rest day.
Thu
21 Feb
nil Rest day.
Fri
22 Feb
2 20 minutes of walking including very short and light runs.
Sat
23 Feb
2 Rest day. Another 20 minutes of walking (barefoot) with about 10 x 30 metre short and light runs. Stopped early on these, finishing with walking, as I felt a momentary niggle in the left calf, where the standard calf injury happens. Have been missing the daily calf massages.
Sun
24 Feb
nil 20 minutes of walking, no running.
Week 08 4k - Movement felt good on the very short runs. Weight 76.5kg. 39km last 4 weeks.


DateKms Comments
Mon
25 Feb
nil 20 minutes of walking, no running.
Tue
26 Feb
nil 20 minutes of walking, no running.
Wed
27 Feb
nil Rest day.
Thu
28 Feb
nil Rest day. CH.
Fri
1 Mar
nil Rest day. Florey.
Sat
2 Mar
nil Rest day.
Sun
3 Mar
nil Rest day.
Week 09 0k - Planning a gradual return to running next week. Weight 76.8kg.
Mon
4 Mar
nil Rest day. Yard work with GT. Short afternoon walks this week.
Tue
5 Mar
nil Rest day. Yard work with GT.
Wed
6 Mar
nil Rest day. Yard work with GT.
Thu
7 Mar
nil Rest day. Yard work with GT.
Fri
8 Mar
nil Rest day. Yard work with GT.
Sat
9 Mar
5.2 8.04am. Race: Coombs Parkrun 5k - 65th in 48:02 (9:36/km) @ AHR 106 (66%), MHR 151. Beacon STR13. Short 200m warm-up. Ran 1k and walked the last 4k (legs, quads and hamstrings, quite sore during the walk). Happy with the 1k run although I was puffing and the heartrate was quite high, AHR 140. Splits: 5:24, 9:52, 10:55, 10:52, 10:59. RS 1018. Calm, 17°C; overcast. [E]
Sun
10 Mar
2.1 7.11pm. Theo trails very short in 11:55 (5:40/km) @ AHR 139 (87%), MHR 151. Pegasus Turbo. Enjoyed the new shoes. Good legs and moving well (if slowly) but breathing hard and heart-rate very high. Cadence 171. RS 789. Overcast, 23°C; calm. [E]
Week 10 7k - The slow return to fitness begins! Weight 76.6kg.
Mon
11 Mar
5.3 6.15pm. Race: Street Orienteering, Hawker in 35:48 (6:45/km) @ AHR 133 (83%), MHR 151. Clifton Minardi. C-course, getting 12/20 controls. Ran with Jim, lost time on 2 controls. Legs OK but breathing hard. A few walks. RS 898. Sunny, 24°C; calm. [M]
Tue
12 Mar
3 6.16pm. Race: YCRC Stirling Ridge 2.4k - 8th in 13:47 (5:45/km) @ AHR 139 (87%), MHR 154. Asics DS Racer. 600m warm-up with Geoff Monro. Ran conservatively to the top of the hill, then hard, catching runners ahead. Lost sprint finish with a young fella. Good legs but breathing hard. Fun race. Cadence 167. Earlier, Lake Stakes 6k walking in 56:18 (9:30/km). RS 799. Sunny, 20°C; breezy. [B]
Wed
13 Mar
6 12.14pm. BBQ Stakes 6k in 49:20 (8:13/km) @ AHR 115 (72%), MHR 149. Clifton Minardi. 500m walk / 500m run etc. Runs in 3:17, 3:13, 3:04, 3:01, 2:44, 3:00. No injury niggles but generally sore legs, I guess due to yesterday's race. RS 946. Mild, 16°C; overcast. [M]
Thu
14 Mar
1.5 6.00pm. Race: ACT Masters' 1500m. 6th in 7:16.40 (4:51/km) @ AHR 139 (87%), MHR 153. Beacon STR13. Interesting. No warm-up. Steady start, first 2 laps catching a new lady then Ken Hart with 450m to run. Not flat out. Legs OK but heart-rate high as usual. Not fit. Cadence 174. Lap-scored Craig Wurtz in the 10,000 (49:20). RS 675. Mild, 19°C; breezy. [B]
Fri
15 Mar
6.5 12.24pm. Customs H'cap 5k in 30:49 (6:10/km) @ AHR 136 (85%), MHR 143. Pegasus Turbo. 15th. Steady run (sore legs) walking the last hill. Splits: 5:54, 6:01, 5:59, 6:08, 6:36. Cadence 166. Warm-up 1.5k of running/walking. RS 838. Cloudy, 15°C; breezy. [H]
Sat
16 Mar
5 8.04am. Race: Tuggers Parkrun 5k - 252nd in 35:59 (7:12/km) @ AHR 116 (73%), MHR 137. Clifton Minardi. Walked the first km with Thommo, Gordon and Luna then jogged slowly with very stiff legs. Delicious velvet pancakes and coffee afterwards at Milligram. Splits: 10:06, 6:35, 6:26, 6:28, 6:27. Cadence 152. RS 835. Mild, 14°C; breezy. [M]
Sun
17 Mar
6.2 6.02pm. Mt Tuggers clockwise plus bikepath towards Vets in 37:54 (6:07/km) @ AHR 132 (83%), MHR 150. Clifton Minardi. Steady effort, good legs. Energy much better than yesterday morning. Cadence 166. RS 807. Overcast, 19°C; windy. [M]
Week 11 33k - Good first week back but a long way to go. Weight 76.2kg.
Mon
18 Mar
5.2 6.15pm. Race: Street Orienteering, Giralang in 33:52 (6:31/km) @ AHR 131 (82%), MHR 145. Clifton Minardi. C-course, getting 12/20 controls. Ran with Jim, no mistakes! Hilly. Legs and energy pretty good. 1st back. RS 853. Stormy, 20°C; calm. [M]
Tue
19 Mar
6 6.17pm. Race: YCRC Summer Series: Stromlo 5k - 30th in 28:11 (5:38/km) @ AHR 139 (87%), MHR 148. Asics DS Racer. Reverse course: 5:08, 5:42, 5:25, 5:31, 5:54 + 31s. First lap with Geoff then a gradual fade. Good legs. Cadence 169. 1k warm-up with Geoff. RS 783. Overcast, 21°C; calm. [B]
Wed
20 Mar
8 11.54am. BBQ Stakes 6k in 40:03 (6:41/km) @ AHR 132 (83%), MHR 147. Clifton Minardi. Easy and light run for the legs, high heart-rate due to yesterday's race. Felt OK. Cadence 156. 2k slow warm-up run. RS 881. Sunny, 24°C; breezy. [M]
Thu
21 Mar
nil Rest day. Had planned to run the 7-lap spiral handicap at the track but the meeting was called off due to rain and lightning. Won the M60 High Jump Championship with 1.15 metres.
Fri
22 Mar
7.1 12.23pm. Customs H'cap 5k in 29:00 (5:48/km) @ AHR 141 (88%), MHR 146. Clifton Minardi. 13th. Steady, keeping Jimmy in sight. Average legs. Splits: 5:43, 5:34, 5:45, 5:44, 6:14. Cadence 167. Warm-up slow 2.1k to the start. RS 818. Overcast, 20°C; breezy. [H]
Sat
23 Mar
5.2 8.04am. Race: Mt Ainslie Parkrun 5k - 76th in 29:21 (5:52/km) @ AHR 139 (87%), MHR 149. Beacon STR13. Steady start then chased Ken Hart, caught after 1.5k then ran fairly hard. A couple of short hill walks. Splits: 6:19, 6:05, 5:40, 6:06, 5:11. Warm-up, short jog, 2 x strides. Ave cadence 165. RS 816. Humid, 15°C; overcast. [B]
Sun
24 Mar
10.1 5.33pm. Theodore hill east side then Mt Tuggers clockwise in 74:52 (7:25/km) @ AHR 124 (78%), MHR 136. Clifton Minardi. Light and easy movment with walks on the hills to keep the HR down. Cadence 155. RS 919. Overcast, 21°C; calm. [M]
Week 12 41k - Improving, very slowly! Weight 75.5kg. 81km last 4 weeks.


DateKms Comments
Mon
25 Mar
7.8 6.16pm. Race: Street Orienteering, Garran in 51:40 (6:37/km) @ AHR 129 (81%), MHR 139. Beacon STR13. C-course, getting 12/20 controls. Hilly! Lost Jim half way through. Slow on 2 controls. Good legs. RS 854. Cool, 11°C; windy! [M]
Tue
26 Mar
5 5.56pm. Race: Pub Runners Badger ANU 5k (4.9k) - 12th in 26:34 (5:25/km) @ AHR 138 (86%), MHR 145. NB Beacon STR13. Hard run, staying in contact with runners ahead. Splits: 5:31, 5:08, 5:25, 5:38, 5:29. Cadence 171. RS 748. Mild, 17°C; calm. [H]
Wed
27 Mar
6 12.27pm. BBQ Stakes 6k in 37:50 (6:18/km) @ AHR 132 (83%), MHR 143. Clifton Minardi. Steady with the usual hill walks. 41st place off 17:30. Legs felt much better than expected. RS 832. Sunny, 18°C; calm. [M]
Thu
28 Mar
6 6.00pm. Race: ACT Masters' 3000m - 9th in 15:34.07 (5:11/km) @ AHR 138 (86%), MHR 150. NB Beacon STR13. Splits: 5:14, 5:12, 5:08. Steady, not flat out. Nobody to race, so a time trial. Good legs. Cadence 173. Warm-up 3k slow. RS 716. Warm, 21°C; calm. [H]
Fri
29 Mar
7.2 12.07pm. Customs H'cap 5k in 32:56 (6:35/km) @ AHR 127 (79%), MHR 134. Clifton Minardi. Last place. Slow 'recovery' run. Tired legs. Splits: 6:28, 6:29, 6:27, 6:25, 7:07. Cadence 164. Warm-up slow 2.2k to the start. RS 837. Humid, 19°C; calm. [M]
Sat
30 Mar
5 8.04am. Race: Tuggers Parkrun 5k - 160th in 32:12 (6:26/km) @ AHR 129 (81%), MHR 136. Clifton Minardi. Steady slow jogging with tired legs. Good coffee. Splits: 8s to start, 6:28, 6:26, 6:27, 6:24, 6:19. Cadence 166. RS 831. Mild, 15°C; late drizzle. [M]
Sun
31 Mar
13 10.22am. Mt Stromlo trails anti-clockwise, incl a little bush bashing in 1:42:09 (7:51/km) @ AHR 118 (74%), MHR 138. NB Beacon STR13. Tired legs again, so walked anything looking like a hill. Energy good. RS 927. Sunny, 7°C; windy. [M]
Week 13 50k - Okay week but tired by the end of it. Weight 76.3kg.
Mon
1 Apr
6 6.15pm. Race: Street Orienteering, Downer 5.93k in 36:38 (6:11/km) @ AHR 131 (82%), MHR 140. Clifton Minardi. B-course with Jim, getting 15/20 controls. Nice and flat! Steady running, no mistakes. RS 809. Sunny, 13°C; calm. [H]
Tue
2 Apr
nil Rest day. Helping Mal with tree pruning before the drive to Wagga.
Wed
3 Apr
8 Wagga - to Lake Albert, one lap anti-clockwise then up to the shop in 47:54 (5:59/km) @ AHR 133 (83%), MHR 145. Clifton Minardi. Pushing it to run 6-minute ks. Legs, movement and energy pretty good. Cadence 168. RS 796. Sunny, 26°C; calm [H]
Thu
4 Apr
3 6.00pm. Race: ACT Masters' 3000m - 10th in 15:31.07 (5:10/km) @ AHR 140 (88%), MHR 151. Clifton Minardi. Splits: 5:11, 5:12, 5:08. Steady, chasing Caroline first 2 laps. Good legs. Cadence 174. Strides for a warm-up. RS 724. Mild, 15°C; calm. [H]
Fri
5 Apr
10.2 12.21pm. Customs H'cap 5k in 29:30 (5:54/km) @ AHR 134 (84%), MHR 144. Pegasus Turbo. Pushing, chasing Jim last km. Legs OK. Splits: 6:02, 5:51, 5:48, 5:39, 5:57. Cadence 168. Warm-up slow 2.2k, warm-down 3k. RS 791. Overcast, 17°C; calm. [H]
Sat
6 Apr
6.2 8.00am. Race: Tuggers Parkrun 5k - 141st in 29:00 (5:48/km) @ AHR 135 (84%), MHR 140. Pegasus Turbo. Pushed out a tempo effort, gradually catching Bryan. Legs OK. Splits: 7s to start, 6:09, 5:47, 5:41, 5:45, 5:31. Cadence 169. Warm-up 1.2k of easy strides. RS 783. Mild, 12°C; calm. [H]
Sun
7 Apr
8.1 10.54am. Theodore trail, bikepath to Lake Gordon and part way back in 60:30 (7:28/km) @ AHR 116 (73%), MHR 141. Clifton Minardi. Verheul 16 x 300m runs, 200m walks. Good session for the legs. About 5:20/km on the runs. RS 866. Sunny, 19°C; breezy. [V]
Week 14 41k - A little fitter. Progressing slowly. Weight 76.0kg.
Mon
8 Apr
6 6.17pm. Race: Street Orienteering, Kingston/Barton 5.93k in 41:36 (7:01/km) @ AHR 126 (79%), MHR 139. Clifton Minardi. B-course with Jim, getting 15/20 controls. 3 small run past errors. RS 884. Mild, 17°C; calm. [M]
Tue
9 Apr
5 5.47pm. Race: Pub Runners Badger ANU 5k (4.92k) - 7th in 26:03 (5:13/km) @ AHR 138 (86%), MHR 144. NB Beacon STR13. Ran hard, sticking with two runners to 4k. Splits: 5:20, 5:07, 5:16, 5:20, 5:00. Cadence 173. Good legs. RS 719. Cool, 12°C; calm. [H]
Wed
10 Apr
6 12.26pm. BBQ Stakes 6k in 38:18 (6:23/km) @ AHR 126 (79%), MHR 140. Clifton Minardi. Steady, first half with Natty & Molly, the usual hill walks. 43rd place off 16:30. Legs OK but a little tired. RS 804. Sunny, 13°C; mild. [M]
Thu
11 Apr
5 7.43pm. Race: ACT Masters' 5000m Championships - 19th (from 21) in 26:06.01 (5:13/km) @ AHR 139 (86%), MHR 144. NB Beacon STR13. Splits: 5:00, 5:12, 5:15, 5:23, 5:16. Not as fresh as I hoped. Stuck with Angel for 2k then dropped back. Race won by Shaun Creighton. Cadence 177. Warm-up 3 x strides. RS 726. Cool, 11°C; breezy. [H]
Fri
12 Apr
7.2 12.17pm. Customs H'cap 5k in 31:35 (6:19/km) @ AHR 125 (78%), MHR 133. Pegasus Turbo. Very easy with tired legs. Splits: 6:28, 6:13, 6:15, 6:12, 6:27. Cadence 166. Warm-up slow 2.2k. RS 790. Sunny, 18°C; calm. [M]
Sat
13 Apr
6 8.04am. Race: Tuggers Parkrun 5k - 141st in 30:54 (6:11/km) @ AHR 130 (81%), MHR 143. Clifton Minardi. Easy, first km with Jim. Tired legs. Splits: 30s to start, 6:01, 6:08, 6:10, 6:04, 6:01. Cadence 168. Warm-up 1k easy. RS 803. Sunny, 8°C; calm. [M]
Sun
14 Apr
10.1 12.32pm. After helping at the ARF, Mt Ainslie trail clockwise in 75:45 (7:30/km) @ AHR 117 (73%), MHR 150. Clifton Minardi. Verheul 20 x 300m runs, 200m walks. Moving well, good legs. About 5:15/km on the runs. RS 878. Cloudy, 19°C; calm. [V]
Week 15 45k - Getting close to 25 for 5k. Weight 75.8kg.
Mon
15 Apr
7.9 6.15pm. Race: Street Orienteering, Stirling/Rivett 7.9k in 57:18 (7:15/km) @ AHR 122 (76%), MHR 139. Pegasus Turbo. Couldn't find #10, lost Jim, only found 11/20. Hard and long. RS 885. Mild, 16°C; calm. [M]
Tue
16 Apr
6.4 5.51pm. Race: Pub Runners Badger ANU 5k - 11th in 25:11 (5:02/km) @ AHR 141 (88%), MHR 148. Pegasus Turbo. Fast feeling start, following a group of three first half, course PB. Splits: 5:05, 4:55, 5:08, 5:23, 4:43. Cadence 175. Good legs. RS 710. Mild, 15°C; calm. [B]
Wed
17 Apr
6 12.25pm. BBQ Stakes 6k in 40:08 (6:41/km) @ AHR 123 (77%), MHR 135. Clifton Minardi. Very easy jogging with the usual hill walks. Ran with Jen. 50th place off 15:45. Recovery run with tired legs. RS 823. Sunny, 22°C; calm. [M]
Thu
18 Apr
5.2 5.15pm. Theodore flatter trails in 38:09 (7:20/km) @ AHR 112 (70%), MHR 136. Clifton Minardi. Verheul 10 x 300m runs, 200m walk recoveries. Legs pretty good. About 5:10/km effort for the runs. Full moon. RS 822. Cloudy, 20°C; calm. [V]
Fri
19 Apr
nil Rest day. Drive to Wagga.
Sat
20 Apr
8.5 8.04am. Race: Wagga Parkrun 5k - 67th in 28:42 (5:44/km) @ AHR 137 (86%), MHR 146. Pegasus Turbo. Gradually increasing pace chasing runners ahead. Legs not great (expected slower). Cadence 171. Warm-up 3.5k jogs/runs to the start. RS 786. Warm, 17°C; calm. [H]
Sun
21 Apr
5.6 3.03pm. Wagga - Willans Hill flatter trails near Botanical Gardens in 43:14 (7:43/km) @ AHR 113 (71%), MHR 140. Pegasus Turbo. Verheul 11 x 300m runs, 200m walk recoveries. Legs felt better than yesterday, moving smoothly. RS 872. Overcast, 26°C; calm. [V]
Week 16 39k - Good Badger 5k race. Weight 75.9kg. 175km last 4 weeks.


DateKms Comments
Mon
22 Apr
8 4.34pm. Wagga - Henwood Park, Lake Albert, Boat Club, Plumpton Rd (an old course) in 50:36 (6:20/km) @ AHR 123 (71%), MHR 133. Pegasus Turbo. Ran very easily, steady pace. Legs about average, energy good. Cadence 167. RS 778. Overcast, 22°C; calm. [M]
Tue
23 Apr
5.8 5.53pm. Race: Pub Runners Badger ANU 5k - 9th in 25:49 (5:10/km) @ AHR 138 (86%), MHR 147. Pegasus Turbo. Good legs, chasing runners. Delayed 5 secs one crossing. Splits: 5:15, 4:59, 5:13, 5:32, 4:51. Cadence 174. Warm-up 200m, down 600m. RS 713. Mild, 18°C; calm. [B]
Wed
24 Apr
6 12.25pm. BBQ Stakes 6k in 38:51 (6:29/km) @ AHR 127 (79%), MHR 140. Clifton Minardi. Steady run with the usual walks. Legs much better than they have been on Wednesdays. 52nd place off 14:45. RS 822. Sunny, 21°C; breezy. [M]
Thu
25 Apr
10.1 4.12pm. Theodore trail, bikepath to Lake Gordon, a lap and part way back in 74:18 (7:21/km) @ AHR 115 (72%), MHR 140. Clifton Minardi. Verheul 20 x 300m runs, 200m walks. CV effort, legs OK. About 5:10/km on the runs. RS 846. Sunny, 19°C; calm. [V]
Fri
26 Apr
9.2 12.01pm. Customs H'cap 5k in 33:21 (6:40/km) @ AHR 125 (78%), MHR 130. Clifton Minardi. Very easy jogging (recovery pace), legs OK. Splits: 6:38, 6:39, 6:33, 6:22, 6:57. Cadence 165. Warm-up 2.2k, down 2k slow. RS 834. Sunny, 11°C; windy. [M]
Sat
27 Apr
8 8.03am. Race: Tuggers Parkrun 5k - 140th in 31:05 (6:13/km) @ AHR 132 (83%), MHR 142. Clifton Minardi. Easy, ordinary legs. HR quite high. Splits: 15s to start, 6:29, 6:12, 6:09, 6:01, 5:59. Cadence 168. Warm-down 3k slow. RS 821. Sunny, 4°C; calm. [M]
Sun
28 Apr
nil Cyclocross race at Richardson - C-Grade race, about 5k, heart-rate similar to a 5k running race.
Week 17 47k - Good 5k Pub Runners race. Slowly getting fitter. Weight 75.8kg.
Mon
29 Apr
7.7 6.15pm. Race: Street Orienteering, Farrer 7.7k in 60:06 (7:48/km) @ AHR 115 (72%), MHR 138. Clifton Minardi. Got lost after the 4th control, dropped to C. Hilly so quite a lot of walking. RS 898. Cool, 12°C; breezy. [M]
Tue
30 Apr
6.1 5.50pm. Race: Pub Runners Pedlar 5k (4.85k) - 8th in 25:37 (5:17/km) @ AHR 138 (86%), MHR 144. Pegasus Turbo. Hard run, racing others. Splits: 5:05, 5:19, 5:23, 5:16, 4:34. Warm-up 1.1k. RS 729. Mild, 14°C; calm. [H]
Wed
1 May
6 12.24pm. BBQ Stakes (reverse) 6k in 38:22 (6:24/km) @ AHR 125 (78%), MHR 136. Clifton Minardi. Steady with the usual hill walks. Legs OK. Finished 38th off 14:00 minutes. Easy day. RS 799. Overcast, 25°C; calm. [M]
Thu
2 May
10.1 4.05pm. Theodore trail, bikepath to Lake Gordon, a lap and part way back in 71:30 (7:05/km) @ AHR 120 (75%), MHR 142. Clifton Minardi. Verheul 20 x 300m runs, 200m walk recoveries. Legs OK. About 5:00/km on the runs. RS 850. Warm, 22°C; overcast. [V]
Fri
3 May
8.7 12.20pm. Customs H'cap 5k in 31:06 (6:13/km) @ AHR 129 (81%), MHR 140. Pegasus Turbo. Easy recovery running, HR high for pace. Splits: 6:16, 6:11, 6:00, 6:05, 6:34. Cadence 167. Warm-up 3.7k. RS 802. Overcast, 15°C; windy. [M]
Sat
4 May
5 8.07am. Race: Tuggers Parkrun 5k - 216th in 40:11 (8:02/km) @ AHR 110 (69%), MHR 134. Clifton Minardi. Easy intervals - 300m walks then 200m runs x 10. Legs OK, needing the easy day before tomorrow. RS 884. Sunny, 7°C; calm. [M]
Sun
5 May
12.5 10.01am. Race: Vitasoy Nail Can Hill Run - '11.2k' - 346th in 68:14 (6:06/km) @ AHR 138 (86%), MHR 147. 14th 60-69. Pegasus Turbo. Steady paced effort, racing Jim, Carol and Di first half. Legs OK. Garmin splits: 5:29, 5:43, 9:27, 8:35, 6:07, 5:27, 4:56, 6:02, 5:14, 5:59, 4:59 + 25s. Warm-up 1.2k. RS 841. Sunny, 15°C; calm. [B]
Week 18 56k - Okay week and Pubrunners 5k race. Weight 75.8kg.
Mon
6 May
7 6.15pm. Race: Street Orienteering, Cook/Macquarie 7k in 53:12 (7:36/km) @ AHR 115 (72%), MHR 133. Clifton Minardi. Changed route half way through, not too lost. Legs and energy OK. RS 874. Cool, 10°C; calm. [M]
Tue
7 May
6 5.50pm. Race: Pub Runners Pedlar 5k (4.85k) - 7th in 24:53 (5:08/km) @ AHR 139 (87%), MHR 146. Pegasus Turbo. Chasing the '25 minute' group. Good legs. Splits: 5:03, 5:08, 5:13, 5:05, 4:30. Cadence 176. Warm-up 1k. RS 713. Cool, 6°C; breezy. [H]
Wed
8 May
8.2 12.23pm. BBQ Stakes 6k in 38:44 (6:27/km) @ AHR 126 (79%), MHR 138. Clifton Minardi. Steady run with the usual walks. Recovery run. Legs tired but OK. Easy warm-up/warm-down of 1k each. RS 813. Cool, 7°C; windy. [M]
Thu
9 May
nil Rest day.
Fri
10 May
10 12.15pm. Customs H'cap 5k in 29:43 (5:57/km) @ AHR 137 (86%), MHR 143. Clifton Minardi. Wet weather rules, steady, legs good. Splits: 5:58, 5:54, 5:46, 5:40, 6:27. Cadence 167. 1st on handicap. Warm-up 2.7k, down 2.3k. RS 814. Damp, 15°C; calm. [H]
Sat
11 May
5 8.08am. Race: Tuggers Parkrun 5k - 211th in 38:11 (7:38/km) @ AHR 111 (69%), MHR 137. Pegasus Turbo. Easy intervals - 12 x 200m with 200m walk recoveries. Legs not too bad. RS 848. Sunny, 7°C; calm. [V]
Sun
12 May
9 9.30am. Race: Mother's Day Classic 5k - 61st in 24:36 (4:55/km) @ AHR 145 (91%), MHR 154. Pegasus Turbo. Good race, even paced. Ahead of the 25-minute pacer early, then fell behind. Racing mostly women to the finish. 1st 60-69. Splits: 4:58, 5:06, 5:01, 5:03, 4:33. One minute behind the 2015 PB. 2.7k warm-up, 1.3k warm-down. RS 713. Cold, 5°C; calm [B]
Week 19 45k - Happy to be under 25 minutes in the MDC 5k. Weight 75.7kg.
Mon
13 May
7.8 6.15pm. Race: Street Orienteering, Kambah West 7.8k in 53:56 (6:55/km) @ AHR 123 (77%), MHR 139. NB Beacon STR13. C-Grade. Navigating well until the last control then lost for 10 minutes. RS 850. Cool, 9°C; calm. [M]
Tue
14 May
6.5

5
12.15pm. Lake Stakes 6k in 46:45 (7:48/km) @ AHR 109 (68%), MHR 135. NB Beacon STR13. 500m warm-up. Verheul intervals, 12 x 200m with 300m walk recoveries. Legs improved during the run. RS 849. Sunny, 13°C; calm. [V]
5.52pm. Race: Pub Runners Pedlar 5k (4.85k) - 9th in 26:33 (5:28/km) @ AHR 128 (80%), MHR 142. Pegasus Turbo. Steady with a harder last km chasing Jim. Splits: 5:34, 5:32, 5:31, 5:18, 4:36. Cadence 171. RS 701. Cool, 8°C; calm. [M]
Wed
15 May
8 12.06pm. BBQ Stakes 6k in 39:24 (6:34/km) @ AHR 129 (81%), MHR 139. Clifton Minardi. Steady run with the usual hill walks, legs not loving the idea today. Hopefully easy enough for a recovery run. Slow 2k warm-up. RS 847. Sunny, 13°C; calm. [M]
Thu
16 May
10.1 1.23pm. Theodore trail, bikepath to Lake Gordon, one lap in 69:18 (6:52/km) @ AHR 122 (76%), MHR 142. Zoom Fly SP. Verheul 20 x 300m runs, 200m walk recoveries. Legs pretty good. Faster than last time. RS 837. Sunny, 16°C; calm. [V]
Fri
17 May
9.7 12.10pm. Customs H'cap 5k in 31:13 (6:15/km) @ AHR 128 (80%), MHR 135. Pegasus Turbo. Steady, easy run with tired/sore legs. Splits: 6:04, 6:08, 6:10, 6:06, 6:45. Cadence 168. Warm-up 2.7k, down 2k. RS 799. Sunny, 14°C; breezy. [M]
Sat
18 May
5

7.1
8.03am. Race: Tuggers Parkrun 5k - 194th in 39:17 (7:51/km) @ AHR 109 (68%), MHR 134. Zoom Fly SP. Easy intervals - 10 x 200m with 300m walk recoveries. Legs OK, about 5:00/km pace. RS 856. Sunny, 4°C; calm. [V]
1.03pm. Race: YCRC Stromlo 4k - 5th in 21:19 (5:20/km) @ AHR 140 (88%), MHR 146. Beacon STR13. First lap catching up to Geoff and Brian then holding position. Cadence 174. Legs average. 1k warm-up, 2k warm-down. RS 747. Sunny, 15°C; calm. [B]
Sun
19 May
3 3.28pm. Race: ACT Run Fadden Pines 3k XC - 35th/46 in 15:17 (5:06/km) @ AHR 137 (86%), MHR 147. Splits: 5:03, 5:25, 4:49. Clifton Minardi. Last early, passed Jim after 500m, then one adult and quite a few kids. Good legs. RS 698. Sunny, 17°C; calm. [B]
Week 20 62k - Good Fadden Pines race. Weight 75.6kg. 210km last 4 weeks.


DateKms Comments
Mon
20 May
6.5 6.15pm. Race: Street Orienteering, Isaacs 6.5k in 44:24 (6:50/km) @ AHR 122 (76%), MHR 141. Clifton Minardi. C-Course. Only a couple of small errors. Legs OK. Hilly. RS 833. Cool, 10°C; calm. [M]
Tue
21 May
7.7

5
11.49am. Lake Stakes 6k in 38:53 (6:29/km) @ AHR 118 (74%), MHR 129. Zoom Fly SP. Warm-up 1.7k, 100m walk after each 500m. Pretty good legs, felt easy enough. Only 5 for icecreams. RS 765. Sunny, 18°C; windy. [V]
5.54pm. Race: Pub Runners Pedlar 5k (4.85k) - 11th in 24:59 (5:09/km) @ AHR 136 (87%), MHR 144. Pegasus Turbo. Fast start chasing Jim, then Grace. Good legs. Splits: 5:11, 5:12, 5:02, 5:10, 4:27. Cadence 176. RS 701. Cool, 11°C; calm. [H]
Wed
22 May
8 11.56am. BBQ Stakes 6k in 39:38 (6:36/km) @ AHR 123 (77%), MHR 136. Clifton Ligier. Easy run with the usual hill walks. Recovery run following yesterday afternoon's hard 5k. Slow 2k warm-up. RS 812. Sunny, 18°C; calm. [M]
Thu
23 May
8.1 10.40am. Bikepath out/back Chisholm High in 55:40 (6:57/km) @ AHR 120 (75%), MHR 140. Zoom Fly SP. Verheul 16 x 300m runs, 200m walk recoveries. Legs a bit average, tiring on the last three 300s. RS 835. Sunny, 13°C; calm. [V]
Fri
24 May
11.1 11.50am. Customs H'cap 5k in 29:56 (5:59/km) @ AHR 127 (79%), MHR 139. Clifton Ligier. Very easy until 3.5k then quicker. Splits: 6:03, 5:59, 6:03, 5:42, 6:09. Cadence 168. Warm-up 4k, down 2.1k. RS 760. Sunny, 13°C; calm. [M]
Sat
25 May
5

6
8.02am. Race: Tuggers Parkrun 5k - 200th in 43:39 (8:44/km) @ AHR 103 (64%), MHR 127. Clifton Ligier. 10 x 100m runs with 400m walk recoveries. Very light and easy. OK legs. RS 899. Sunny, 3°C; calm. [V]
2.00pm. Race: YCRC Half Marathon Eve 5k - 13th in 24:59 (5:00/km) @ AHR 142 (89%), MHR 149. Pegasus Turbo. Pressure from Brian to turn; passed four coming back. Good legs. 1k warm-down. Splits: 4:55, 5:11, 4:59, 4:55, 5:00. Cadence 175. RS 710. Sunny, 15°C; windy! [H]
Sun
26 May
21.1 8.00am. Race: YCRC 50th Canberra Half Marathon - 443rd in 2:46:42 (7:54/km) @ AHR 106 (66%), MHR 139. Clifton Ligier. Random run/walk intervals to 10k then mostly walking with runs on the downhills. Easy except for the distance. 5k splits: 31:15, 34:05, 43:36, 45:34 + 11:45. RS 837. Sunny, 9°C; windy. [M]
Week 21 78k - Good Half Marathon Eve 5k. Weight 75.7kg.
Mon
27 May
5

4.7
10.22am. Race: Sri Chinmoy Cotter Canter 5k - 27th in 28:03 (5:37/km) @ AHR 137 (86%), MHR 148. Pegasus Turbo. Ran hard, good race and legs. 2nd M60. 5:19, 5:12, 5:30, 6:31, 5:34. Warm-up heater in Jim's car. RS 769. Cold, -2°C; windy. [B]
6.16pm. Race: Street Orienteering, Weetangera 4.7k in 34:40 (7:23/km) @ AHR 117 (73%), MHR 129. Clifton Minardi. C-Course. Ran with Jim for 1st place, a couple of small errors. RS 863. Freezing, -3°C; windy. [M]
Tue
28 May
nil Rest day. Timing Lake Stakes then later decided the weather was against Pub Runners being held.
Wed
29 May
8 12.01pm. BBQ Stakes 6k in 38:14 (6:22/km) @ AHR 132 (83%), MHR 145. Clifton Ligier. Steady with the usual hill walks, 26th from 35. Legs a bit rusty but improved during, good on the downhills. Slow 2k warm-up. RS 841. Damp, 1°C; windy. [H]
Thu
30 May
6.1 6.27pm. Treadmill intervals in 50:36 (8:18/km) @ AHR 103 (64%), MHR 121. Nike Free 3.0. Verheul 12 x 300m runs at 10 kph, 200m walk recoveries at 5 kph. Light and easy, legs pretty good. RS 854. Warm, 20°C; calm. [V]
Fri
31 May
10.1 11.59am. Customs H'cap 5k in 28:56 (5:47/km) @ AHR 138 (86%), MHR 139. Clifton Ligier. Ran with Jim once he caught up. OK legs but high HR. Splits: 5:49, 5:32, 5:37, 5:35, 6:14. Cadence 169. Warm-up 3k, down 2.1k. RS 799. Sunny, 7°C; breezy. [H]
Sat
1 Jun
7.3 8.03am. Race: Tuggers Parkrun 5k - 66th in 25:31 (5:06/km) @ AHR 141 (88%), MHR 149. Pegasus Turbo. Ran hard, chasing Adam, finished 20s behind. OK legs. Cad 175. Splits: 6s to start, 5:19, 5:02, 5:01, 5:02, 5:01. Warm-up strides, warm-down 2k. RS 720. Sunny, 3°C; calm. [B]
Sun
2 Jun
3.3 3.19pm. Race: Fadden Pines Cross Country 2,500m - 2nd in 12:41 (5:05/km) @ AHR 136 (85%), MHR 147. Zoom Fly SP. Splits: 5:11, 5:10, 2:21. Cadence 175. Chasing 2k runners, catching a few. Good legs. RS 691. Sunny, 12°C; calm. [B]
Week 22 44k - Good Cotter Canter, Parkrun and Fadden Pines. Weight 75.5kg.
Mon
3 Jun
6.4 6.16pm. Race: Street Orienteering, Lyneham 6.4k in 41:20 (6:27/km) @ AHR 126 (79%), MHR 138. Clifton Ligier. C-Course 12 controls, 1st back. Legs good especially early. A few short hill walks. RS 814. Cold, 4°C; breezy. [M]
Tue
4 Jun
6

5
12.22pm. Lake Stakes 6k (reverse) in 40:42 (6:47/km) @ AHR 123 (77%), MHR 132. Clifton Ligier. Very easy running, walking the final 500m. Legs and energy OK. Wore tracksuit. RS 834. Cold, 4°C; very windy! [M]
5.51pm. Race: Pub Runners Pedlar 5k (4.85k) - 13th in 25:26 (5:15/km) @ AHR 134 (84%), MHR 141. Pegasus Turbo. Tough windy conditions. Hard run. Splits: 5:14, 5:29, 5:11, 5:03, 4:29. Cadence 174. RS 703. Cold, 2°C; windy. [H]
Wed
5 Jun
6 12.23pm. BBQ Stakes (reverse) 6k in 36:22 (6:04/km) @ AHR 130 (81%), MHR 136. Clifton Ligier. Steady, usual hill walks, first km with Ken. 22nd off 13:45 minutes. Faster than expected with good legs. RS 788. Sunny, 5°C; windy. [M]
Thu
6 Jun
nil Rest day. Late (3PM) gym session.
Fri
7 Jun
9.8 11.59am. Customs H'cap 5k in 27:59 (5:36/km) @ AHR 139 (87%), MHR 145. Clifton Ligier. Firm effort all the way, walked last hill. Good legs. Splits: 5:31, 5:27, 5:31, 5:21, 6:09. Cadence 170. Warm-up 2k, down 2.8k. RS 778. Sunny, 13°C; calm. [H]
Sat
8 Jun
7.3 1.13pm. Race: YCRC Winter Series: Stromlo A/G Handicap 5k - 19th in 25:50 (5:10/km) @ AHR 145 (91%), MHR 152. Pegasus Turbo. Splits: 5:02, 4:57, 5:19, 4:54, 5:18 + 20s. Ran hard to catch Jim. Legs OK. Cad 175. 1.3k warm-up, 1k down with Geoff. RS 749. Overcast, 9°C; calm. [B]
Sun
9 Jun
2.5 3.21pm. Race: Fadden Pines Cross Country 2,500m - 4th in 12:37 (5:03/km) @ AHR 139 (87%), MHR 148. Zoom Fly SP. Reverse. Splits: 5:14, 5:03, 2:21. Cadence 176. Chasing 2k runners again, felt OK. Good legs. RS 701. Sunny, 13°C; calm. [B]
Week 23 43k - OK Stromlo and Fadden Pines races. Weight 75.2kg.
Mon
10 Jun
8.1 9.33am. Race: Sri Chinmoy 5 mile (8.05k - 5 laps). 24th in 43:59 (5:28/km) @ AHR 137 (86%), MHR 145. Pegasus Turbo. Steady run, with Liz first lap. Strong headwind in places. Good legs. Cadence 171. 1st M60-69. Splits: 5:37, 5:25, 5:26, 5:30, 5:26, 5:28, 5:34, 5:24. RS 749. Damp, 6°C; very windy! [B]
Tue
11 Jun
6

5
12.22pm. Lake Stakes 6k in 40:45 (6:48/km) @ AHR 120 (75%), MHR 132. Clifton Ligier. Steady run with a long walk at halfway. Legs felt OK. Six for softserves. Beautiful day. RS 815. Sunny, 13°C; calm. [M]
5.48pm. Race: Pub Runners Pedlar 5k (4.85k) - 7th in 24:46 (5:06/km) @ AHR 138 (86%), MHR 148. Pegasus Turbo. Fast start, last place early. Strong run, good legs. Splits: 5:06, 5:11, 5:06, 5:01, 4:23. Cadence 174. RS 705. Cool, 6°C; calm. [H]
Wed
12 Jun
6 12.23pm. BBQ Stakes 6k in 37:00 (6:10/km) @ AHR 130 (81%), MHR 144. Clifton Ligier. Steady effort with the usual hill walks. Legs felt pretty good. Beautiful afternoon for winter in Canberra. RS 802. Cloudy, 13°C; breezy. [M]
Thu
13 Jun
nil Rest day. Drive to Nowra. Walk in the late afternoon.
Fri
14 Jun
nil Rest day. Air Museum tour etc.
Sat
15 Jun
nil Rest day. Morning trip to Berry, drive to Canberra in the afternoon.
Sun
16 Jun
3.1 3.43pm. Race: Fadden Pines Cross Country (handicap) 2,500m - 7th in 12:34 (5:02/km) @ AHR 138 (86%), MHR 150. Zoom Fly SP. Splits: 5:06, 5:08, 2:20. Cadence 176. Felt good, caught Jim in the last 500m. RS 694. Sunny, 12°C; calm. [B]
Week 24 28k - Good Pub Runners and Fadden Pines XC. Weight 75.7kg. 193km last 4 weeks.


DateKms Comments
Mon
17 Jun
6.6 6.14pm. Race: Street Orienteering, Campbell 6.6k in 45:06 (6:50/km) @ AHR 124 (78%), MHR 137. Beacon STR13. B-Course 15 controls, 1st back (surprisingly). Hilly, quite a few walks. Good legs. Jim and Ricky won C. RS 847. Cold, 7°C; calm. [M]
Tue
18 Jun
nil Rest day. 8.05am flight to Sydney, then Hervey Bay arriving 12.30. Walk on the beach after lunch, icecream shop then dinner at the pub.
Wed
19 Jun
6.1 9.49am. Hervey Bay - west on Charlton Esplanade incl boardwalk and back in 41:24 (6:47/km) @ AHR 127 (79%), MHR 140. Clifton Ligier. Easy with legs not responding at all, feeling tired. One other runner. RS 862. Sunny, 15°C; breezy. [M]
Thu
20 Jun
nil Rest day. Light rain all day. Went to the movies to see Rocket Man. Dinner at the RSL club.
Fri
21 Jun
8.1 9.20am. Hervey Bay - out/back to the end of Urangan Pier in 46:45 (5:46/km) @ AHR 137 (86%), MHR 145. Clifton Ligier. Aiming for a solid pace all the way. Legs OK but the effort wasn't easy. Cadence 168. RS 791. Sunny, 16°C; breezy. [H]
Sat
22 Jun
8.2 7.01am. Race: Hervey Bay Parkrun 5k - 56th in 25:09 (5:02/km) @ AHR 141 (88%), MHR 148. Pegasus Turbo. 1st 60-64. A bit crowded early, passing runners then mostly holding position after the turn. Legs OK, hard effort. Splits: 5:07, 5:04, 5:16, 5:05, 4:37. Cadence 173. Warm-up 3.2k including strides. RS 709. Sunny, 8°C; breezy. [B]
Sun
23 Jun
10.1 4.03pm. Hervey Bay - out/back to the Boat Harbour in 63:36 (6:18/km) @ AHR 124 (78%), MHR 129. Clifton Ligier. Steady effort, starting easily, even pace. Slight headwind on the way out. Legs OK. Cadence 165. RS 781. Sunny, 17°C; breezy. [M]
Week 25 39k - OK Hervey Bay Parkrun. Need more mileage. Weight 76.3kg.
Mon
24 Jun
10.3 5.16pm. Hervey Bay - out/back west on Esplanade in 61:57 (6:01/km) @ AHR 126 (79%), MHR 132. Clifton Ligier. Steady effort again after a day out in the car. Felt better and easier than yesterday's run. Legs good. Cadence 167. RS 758. Sunny, 15°C; breezy. [M]
Tue
25 Jun
10.4 4.24pm. Hervey Bay - out/back Esplanade to Boat Harbour in 64:12 (6:10/km) @ AHR 128 (80%), MHR 134. Clifton Ligier. Steady effort, legs not as good as yesterday (long walk about 5k beforehand). Cadence 166. RS 790. Overcast, 18°C; breezy. [M]
Wed
26 Jun
nil Rest day. Rain on and off, walk and lunch at the RSL club
Thu
27 Jun
10.3 4.12pm. Hervey Bay - out/back Esplanade to Boat Harbour in 59:57 (5:49/km) @ AHR 131 (82%), MHR 136. Clifton Ligier. Steady strong run, good legs. Six other runners. Mostly headwind out, tailwind back. Cadence 168. RS 762. Sunny, 18°C; windy. [H]
Fri
28 Jun
nil Rest day. Brunch then flight Hervey Bay, Sydney, Canberra.
Sat
29 Jun
10.3 9.54am. Stromlo - random grass track in 71:27 (6:56/km) @ AHR 118 (74%), MHR 135. Beacon STR13. Easy stop/start/walk/jog while watching the ACT Cross Country Championships. Couldn't enter early, no password. Cadence 151. RS 819. Sunny, 11°C; calm. [E]
Sun
30 Jun
9.3

2.5
10.20am. Race: Sri Chinmoy Tuggeranong Trot 8k - 37th in 46:42 (5:50/km) @ AHR 137 (86%), MHR 148. Beacon STR13. Ran hard, faded after 5k. Ordinary legs, 3 short walks. 2nd M60. Cadence 169. Warm-up 1.3k. RS 800. Sunny, 3°C; breezy. [B]
3.21pm. Race: Fadden Pines Cross Country 2,500m - 8th in 13:13 (5:17/km) @ AHR 136 (85%), MHR 147. Beacon STR13. Splits: 5:25, 5:18, 2:30. Cadence 174. Slow start, caught Jim at halfway. OK legs. RS 719. Sunny, 7°C; breezy. [B]
Week 26 53k - A better training week. Weight 76.7kg.
Mon
1 Jul
6.8

7
12.29pm. Race: Street Orienteering, Watson 6.8k in 43:42 (6:26/km) @ AHR 126 (79%), MHR 134. Clifton Ligier. B-Course 15 controls, no major errors. Good legs, but a cramp lower left calf late. RS 810. Sunny, 8°C; calm. [M]
6.14pm. Race: Street Orienteering, Watson 7.0k in 54:40 (7:49/km) @ AHR 118 (74%), MHR 140. Clifton Ligier. C-Course 12 controls, totally lost in the middle, eventually got there. Calf good. RS 922. Cold, 4°C; calm. [E]
Tue
2 Jul
7.3

5
12.05pm. Lake Stakes (reverse) 6k in 37:48 (6:18/km) @ AHR 124 (78%), MHR 131. Clifton Ligier. Steady run all the way, light and easy. Beautiful day. Cadence 168. RS 781. Sunny, 9°C; calm. [M]
5.49pm. Race: Pub Runners Pedlar 5k (4.85k) - 7th in 24:22 (5:01/km) @ AHR 140 (88%), MHR 150. Pegasus Turbo. Last early, passing 5? runners. Strong run, good legs. Splits: 5:07, 4:59, 4:57, 4:59, 4:24. Cadence 176. RS 703. Cold, 3°C; calm. [B]
Wed
3 Jul
7.2 12.23pm. BBQ Stakes (reverse) 6k in 38:24 (6:24/km) @ AHR 127 (78%), MHR 140. Clifton Ligier. Steady with the usual hill walks. Legs OK. Finished 41st off 13:45 minutes. Easy recovery day. RS 813. Sunny, 12°C; calm. [M]
Thu
4 Jul
6.3 2.15pm. Treadmill intervals in 50:30 (8:01/km) @ AHR 101 (63%), MHR 116. Nike Free 3.0. Verheul 6 x 800m runs at 9 kph, 200m walk recoveries at 4.5 kph. Light and easy running, good legs. RS 810. Warm, 20°C; calm. [V]
Fri
5 Jul
11.3 12.02pm. Customs H'cap 5k in 31:23 (6:17/km) @ AHR 127 (78%), MHR 133. Clifton Ligier. 17th. Steady run, walking the last hill. Ordinary legs. Splits: 6:10, 6:11, 6:03, 6:06, 6:53. Cadence 166. Warm-up 2.3k, down 4k. RS 797. Overcast, 12°C; breezy. [M]
Sat
6 Jul
7 1.00pm. Race: YCRC 'Smithy' XC 5.23k. 24th in 29:38 (5:40/km) @ AHR 142 (89%), MHR 148. Pegasus Turbo. Strong even effort, good energy and legs. Shorter course than previous years. 5:23, 5:58, 5:40, 5:18, 6:11 + 1:08. Warm-up 1.8k. RS 805. Sunny, 13°C; calm. [B]
Sun
7 Jul
3.2 3.20pm. Race: Fadden Pines Cross Country 2,500m - 2nd in 12:31 (5:00/km) @ AHR 138 (86%), MHR 148. Zoom Fly SP. Splits: 5:16, 5:10, 2:05. Cadence 176. Chasing hard Jim and others. Good legs. 700m warm-down. RS 691. Cloudy, 12°C; calm. [B]
Week 27 61k - Good week and racing. Weight 76.9kg.
Mon
8 Jul
9.1 12.46pm. Black Mountain high single-track laps plus summmit in 65:27 (7:12/km) @ AHR 126 (79%), MHR 139. Clifton Minardi. Easy, light on the feet to avoid tripping. Legs good, didn't rain. RS 906. Some sun, 11°C; breezy. [M]
Tue
9 Jul
5.1

6
12.07pm. Lake Stakes timekeeping jogging up and down in 38:20 (7:31/km) @ AHR 111 (69%), MHR 132. Clifton Ligier. Legs a bit average, very easy jogging with some walking. Beautiful day. RS 834. Sunny, 11°C; calm. [E]
5.48pm. Race: Pub Runners Pedlar 5k (4.85k) - 12th in 24:19 (5:01/km) @ AHR 143 (89%), MHR 150. Pegasus Turbo. A struggle, legs not great. Thought it would be slower. Splits: 4:50, 5:05, 5:04, 5:00, 4:23. Cadence 177. Warm-up 1k. RS 717. Cold, 4°C; windy. [B]
Wed
10 Jul
10.2 12.23pm. BBQ Stakes 6k in 37:11 (6:12/km) @ AHR 126 (79%), MHR 140. Clifton Ligier. Steady with the usual hill walks. 23rd place off 13:45. Legs felt better than expected. 4.2k warm-down. RS 781. Some sun, 4°C; windy. [M]
Thu
11 Jul
6.9 10.43am. Treadmill intervals in 66:15 (9:36/km) @ AHR 100 (63%), MHR 124. Nike Free 3.0. Verheul 17 x 100m runs at 12 kph, 300m walk recoveries at 5 kph. Easy although the speed felt faster than 5:00/km. RS 960. Warm, 20°C; calm. [V]
Fri
12 Jul
11.8 11.46am. Customs H'cap 5k in 29:50 (5:58/km) @ AHR 131 (82%), MHR 140. Clifton Ligier. 12th. Steady, walk last hill. Headwind out/tail back. Splits: 5:59, 6:11, 5:54, 5:32, 6:14. Cadence 169. Warm-up 4k, down 2.8k. RS 782. Sunny, 4°C; very windy. [M]
Sat
13 Jul
5.1 11.02am. Treadmill intervals in 36:24 (7:08/km) @ AHR 114 (71%), MHR 125. Zoom Fly SP. 5 x 800m at 10 kph, 200m walk recoveries at 5 kph. Shoes felt better on the treamill than the Frees. OK legs. RS 814. Warm, 20°C; calm. [V]
Sun
14 Jul
4.1

2.5
12.51pm. Treadmill intervals in 29:33 (7:12/km) @ AHR 116 (73%), MHR 126. Zoom Fly FK. 10 x 300m at 10 kph, 100m walk recoveries at 5 kph. First run in these shoes, felt good. Good legs. RS 836. Warm, 20°C; calm. [V]
3.19pm. Race: Fadden Pines Cross Country 2,500m - 7th in 12:26 (4:58/km) @ AHR 140 (88%), MHR 150. Zoom Fly SP. Splits: 5:03, 5:00, 2:23. Cadence 178. Good race and legs, chasing runners. Best time this season. RS 696. Sunny, 0°C; cold! [B]
Week 28 61k - Another good week and racing. Weight 76.8kg. 214km last 4 weeks.


DateKms Comments
Mon
15 Jul
10.1 5.53pm. Treadmill intervals in 1:27:26 (8:39/km) @ AHR 96 (60%), MHR 116. Zoom Fly FK. 20 x 200m at 10 kph, 300m walk recoveries at 5.5 kph. Easy 'long' run, good legs, movment and energy. RS 831. Warm, 20°C; calm. [V]
Tue
16 Jul
6

5
12.02pm. Lake Stakes 6k in 38:49 (6:28/km) @ AHR 125 (78%), MHR 133. Clifton Ligier. Steady run with a couple of short walks. Legs a bit ordinary today. Warm-up 1k to the start. RS 809. Sunny, 10°C; windy. [M]
5.53pm. Race: Pub Runners Pedlar 5k (4.85k) - 6th in 24:18 (5:01/km) @ AHR 140 (88%), MHR 150. NB Beacon FW07B. Easy start, dropped by M coming back. Good legs. Splits: 4:57, 5:06, 5:01, 4:54, 4:23. Cadence 176. RS 701. Cold, 5°C; breezy. [B]
Wed
17 Jul
9.1 12.14pm. BBQ Stakes 6k in 37:51 (6:18/km) @ AHR 128 (80%), MHR 142. Clifton Ligier. Steady with the usual hill walks. 27th place off 13:45. Legs felt tired, longer walks. Warm-up 1k, down 2.1k. RS 807. Sunny, 7°C; windy. [M]
Thu
18 Jul
7.2 4.11pm. Treadmill intervals in 56:20 (7:49/km) @ AHR 104 (65%), MHR 119. Zoom Fly FK. 15 x 300m at 10 kph, 200m walk recoveries at 5.5 kph. Very easy session, both cardio and movement. Good legs. RS 814. Warm, 20°C; calm. [V]
Fri
19 Jul
6.7 11.49am. Customs H'cap 5k in 30:00 (6:00/km) @ AHR 137 (86%), MHR 143. Clifton Ligier. 12th. Steady with Hugh, walking the hill. Headwind out/tail back. Splits: 5:56, 5:54, 5:42, 5:49, 6:39. Cadence 170. Warm-up 1.7k from bus. RS 822. Sunny, 6°C; windy. [H]
Sat
20 Jul
9 1.00pm. Race: YCRC - Runners Shop 5k - 49th in 24:51 (4:58/km) @ AHR 145 (91%), MHR 155. Pegasus Turbo. Ran hard, mostly alone, passed by Trev just before 4k. Splits: 4:55, 4:53, 5:04, 5:06, 4:55. Cadence 178. New course, over the bridge, not under. Good legs but fitness not quite there, ran 23:10 last year. Warm-up 2k with strides, down 2k slow with Geoff. RS 721. Sunny, 7°C; breezy. [B]
Sun
21 Jul
11.2 10.21am. Race: Sri Chinmoy Gungahlin Gallop Trail 10k - 88th in 71:07 (7:07/km) @ AHR 133 (83%), MHR 141. Clifton Ligier. Lower left calf tightness early, so a lot of walking going up to One Tree Hill. Warm-up 1.2k. RS 946. Sunny, 8°C; calm. [H]
Week 29 64k - Good Runners Shop 5k, bad calf niggle. Weight 77.0kg.
Mon
22 Jul
nil Rest day. Giving the lower left calf a rest. It was okay walking around.
Tue
23 Jul
8 11.50am. Lake Stakes 6k in 43:15 (7:13/km) @ AHR 120 (75%), MHR 136. Clifton Ligier. Easy intervals, 4 x 1000m with 500m walk recoveries. 6:21, 6:14, 5:45, 5:39. Test for the lower left calf. Felt OK, no problems. RS 865. Sunny, 9°C; windy. [V]
Wed
24 Jul
9.2 12.08pm. BBQ Stakes 6k in 37:36 (6:18/km) @ No HR data (forgot strap). Clifton Ligier. Steady with the usual hill walks. 21st place off 13:45. Legs good, only a minor sensation lower left calf last km. Warm-up 1k, down 2.2k. Sunny, 10°C; calm. [M]
Thu
25 Jul
11.5 12.23pm. Bikepath 7.2k to Isabella Plains Platypus Pond in 37:17 (5:11/km) @ AHR 139 (87%), MHR 147. Vaporfly NEXT%. New shoes, wanted to go fast. Better than expected, very comfortable. Tempo, even effort. Cadence 170. Slow 4.3k warm-down back. RS 720. Sunny, 12°C; breezy. [H]
Fri
26 Jul
8.1 11.56am. Customs H'cap 5k in 29:31 (5:54/km) @ AHR 130 (81%), MHR 141. NB Beacon FW07B. 10th. Steady even effort, fairly easy. Good legs. Splits: 6:00, 5:56, 5:56, 5:45, 5:59. Cadence 170. Warm-up 1k, down 2.1k. RS 767. Overcast, 8°C; calm. [M]
Sat
27 Jul
11.8 11.31am. Race: Bush Capital 10.3k - 10th in 61:38 (5:59/km) @ AHR 140 (88%), MHR 149. Clifton Ligier. Easy start into a close to full race effort. Many short hill walks. Cadence 163. Calf good. Warm-up 1.5k. RS 838. Sunny, 12°C; calm. [B]
Sun
28 Jul
3.1 3.19pm. Race: Fadden Pines Cross Country 2,500m - 5th in 12:33 (5:01/km) @ AHR 142 (89%), MHR 150. Zoom Fly SP. Splits: 5:12, 5:06, 2:14. Cadence 175. Chasing runners again. Good legs. 600m warm-down. RS 713. Sunny, 11°C; calm. [B]
Week 30 51k - Easier 'recovery' week. Weight 76.9kg.
Mon
29 Jul
6.1 5.45pm. Treadmill intervals in 57:24 (9:25/km) @ AHR 92 (58%), MHR 115. Zoom Fly FK. 15 x 150m at 10 kph, 250m walk recoveries at 5.0 kph. Very easy session, both cardio and movement. Good legs. RS 866. Warm, 20°C; calm. [V]
Tue
30 Jul
9

6.2
11.48am. Lake Stakes 6k in 37:06 (6:11/km) @ AHR 129 (81%), MHR 148. NB Beacon FW07B. 200m walk after each km, so 6 x 800m at about 5:45 down to 4:55/km pace. Legs OK. Warm-up 3k to the start. RS 798. Sunny, 8°C; breezy. [V]
5.50pm. Race: Pub Runners Pedlar 5k (4.85k) - 12th in 24:15 (5:00/km) @ AHR 144 (90%), MHR 153. Pegasus Turbo. Even paced, felt slower than it was. Legs OK. Splits: 5:01, 5:07, 5:03, 4:56, 4:07. Cadence 175. RS 720. Cold, 5°C; calm. [B]
Wed
31 Jul
10.3 12.15pm. BBQ Stakes 6k in 38:06 (6:21/km) @ AHR 129 (80%), MHR 147. Clifton Ligier. Steady with longer hill walks than usual. 26th place off 13:45. Legs OK once they warmed up. 600m warm-up, 3.7k warm-down. RS 819. Sunny, 10°C; calm. [M]
Thu
1 Aug
10.4 2:26pm. Clockwise Mt Tuggers including some steps in 78:30 (7:33/km) @ AHR 117 (73%), MHR 137. Clifton Ligier. Walked all the hills as the legs were feeling tired. Wanted to keep it easy. RS 883. Sunny, 12°C; calm. [M]
Fri
2 Aug
7.4 11.53am. Customs H'cap 5k in 28:48 (5:46/km) @ AHR 134 (84%), MHR 142. NB Beacon FW07B. 8th. Faster than usual, chasing Jim then Rog. Good legs. Splits: 5:24, 5:10, 5:28, 5:40, 7:06. Cadence 172. Warm-up 1k, down 1.4k. RS 772. Sunny, 11°C; calm. [H]
Sat
3 Aug
8.3 3.18pm. Lake Tuggers from Maccas + with Dave 6k in 34:45 (5:47/km) @ AHR 129 (81%), MHR 135. NB Beacon FW07B. Steady with a few stops. 1k warm-up, 1.3k warm-down. Good legs and energy. RS 747. Sunny, 9°C; breezy. [M]
Sun
4 Aug
3.2 3.45pm. Race: Fadden Pines Cross Country 2,500m (Handicap) - 7th in 12:18 (4:55/km) @ AHR 141 (88%), MHR 152. Zoom Fly SP. Splits: 5:03, 5:01, 2:14. Cadence 178. Chasing runners, good legs, Season's Best. 700m warm-down. RS 694. Sunny, 11°C; calm. [B]
Week 31 61k - Good Pubrunners and Fadden Pines XC. Weight 76.6kg.
Mon
5 Aug
nil Rest day. Gym in the morning.
Tue
6 Aug
9

5
11.50am. Lake Stakes 6k (reverse) in 37:40 (6:17/km) @ AHR 123 (77%), MHR 131. NB Beacon FW07B. Easy, steady paced running, short sprint to beat Gaz. Cadence 168. Warm-up 3k jog/walk to the start. OK legs. RS 772. Sunny, 6°C; windy. [M]
5.49pm. Race: Pub Runners Pedlar 5k (4.85k) - 6th in 24:29 (5:03/km) @ AHR 140 (88%), MHR 152. Pegasus Turbo. Steady, catching a number of runners. Good legs. Splits: 4:59, 5:09, 5:16, 5:20, 3:45. Cadence 175. RS 707. Cold, 4°C; windy. [B]
Wed
7 Aug
8.2 12.09pm. BBQ Stakes (reverse) 6k in 37:04 (6:11/km) @ AHR 129 (81%), MHR 141. Clifton Ligier. Steady with the usual hill walks. Legs OK, better than expected after last night's race. Finished 19th off 13:45. Warm-up 1k, down 1.2k. RS 797. Sunny, 10°C; windy. [M]
Thu
8 Aug
5.2 6.15pm. Treadmill - 5.2k in 34:27 (6:38/km) @ AHR 117 (73%), MHR 122. Zoom Fly FK. Steady at 9 kph (one lap walking warm-up). These shoes work well on the treadmill. Good legs, fairly easy. Cadence 160. RS 775. Mild, 18°C; calm. [M]
Fri
9 Aug
6.3 12.15pm. Customs H'cap 5k in 31:40 (6:20/km) @ AHR 127 (79%), MHR 136. NB Beacon FW07B. 12th. Easy into a big headwind going out. Legs OK. Splits: 6:23, 6:27, 6:20, 6:01, 6:29. Cadence 169. Warm-up 1.3k. RS 804. Cold, -2°C; very windy. [M]
Sat
10 Aug
nil Drive to Campbelltown with Jim 10am. Lunch 2 x pies then later the RSL Club for dinner.
Sun
11 Aug
14.5 8.13am. Race: 35th City to Surf 14k - 13,656th in 76:10 (5:26/km) @ AHR 137 (86%), MHR 146. Pegasus Turbo. Splits: 5:28, 5:25, 5:28, 5:30, 5:07 (27:02), 5:23, 7:12, 5:46, 5:15, 5:47 (56:25), 5:23, 4:58, 4:54, 4:36. Cadence 170. Warm-up 500m. Started back of the green group, free run for 5k then gradually congested, running with Rog to 8k. Good legs and energy. Good race considering the lack of distance and hill training. Marginally favourable winds. 176th 60-69. RS 745. Cold, 6°C; windy. [B]
Week 32 48k - Good C2S, 1:23 slower than last year. Weight 76.8kg. 224km last 4 weeks.


DateKms Comments
Mon
12 Aug
nil Rest Day.
Tue
13 Aug
8

5
11.51am. Lake Stakes 6k in 39:45 (6:38/km) @ AHR 119 (75%), MHR 133. NB Beacon FW07B. Easy, running with Rog as 6 x 800m with 200m walk recoveries. Recovery effort, okay legs. 2k warm-up. RS 788. Sunny, 7°C; calm. [M]
5.49pm. Race: Pub Runners Pedlar 5k (4.85k) - 15th in 26:15 (5:25/km) @ AHR 133 (86%), MHR 143. NB Beacon FW07B. Steady run with Andrew Smith. Good legs. Splits: 5:27, 5:32, 5:26, 5:14, 4:36. Cadence 172. RS 720. Cold, 6°C; breezy. [H]
Wed
14 Aug
8 12.15pm. BBQ Stakes 6k in 37:37 (6:16/km) @ AHR 127 (79%), MHR 144. Clifton Ligier. Steady with the usual hill walks. Hamstrings a little tight (from City to Surf). 1k warm-up and warm-down. RS 796. Foggy, 3°C; calm. [M]
Thu
15 Aug
12.1 3.16pm. Old Rose Cottage 12k course in 87:20 (7:13/km) @ AHR 118 (74%), MHR 134. Clifton Ligier. Very easy, tired after 10k and a niggly left hamstring so walks in the last 2k. RS 852. Sunny, 12°C; breezy. [M]
Fri
16 Aug
nil Rest day. Travel to Wagga.
Sat
17 Aug
7.5 3.00pm. Race: Wagga Wagga Trail 5k (5.3k) - 20th in 28:01 (5:17/km) @ AHR 151 (94%), MHR 157! Pegasus Turbo. 2nd 60+. Happy with that, hilly course. Left hammy tight warming up, okay during the race. High HR. Splits: 4:36, 5:01, 5:27, 5:07, 6:05 + 1:45. Cadence 172. Warm-up 2.2k watching the 10k race. RS 798. Sunny, 13°C; breezy. [B]
Sun
18 Aug
nil Recovery day for the hamstring.
Week 33 40k - OK Wagga Trail 5k but a hamstring niggle. Weight 76.7kg.
Mon
19 Aug
nil Rest day. Another day off for the tight left hamstring (lateral side).
Tue
20 Aug
7

5
12.09pm. Lake Stakes 6k in 40:06 (6:41/km) @ AHR 129 (81%), MHR 143. Clifton Ligier. 200m walk after each km. Left hamstring tight but perhaps improved slightly during the run. Warm-up 1k to the start. RS 862! Sunny, 8°C; breezy. [V]
5.52pm. Race: Pub Runners Mercure 5k (4.65k) - 15th in 28:37 (6:09/km) @ AHR 135 (84%), MHR 146. Pegasus Turbo. Easy going out, a bit harder back with Grace. Hamstring OK but niggly. Splits: 6:01, 6:18, 6:22, 6:05, 3:51. Cadence 166. RS 831. Cold, 2°C; windy! [H]
Wed
21 Aug
6 12.23pm. BBQ Stakes 6k in 44:35 (7:26/km) @ AHR 124 (78%), MHR 139. Clifton Ligier. Hamstrings tight all the way. More walking than usual and slow running on the flats and downhills. 2nd-last. May need time off. RS 921. Sunny, 9°C; windy. [M]
Thu
22 Aug
nil Rest day for the hamstring niggle.
Fri
23 Aug
5 12.15pm. Customs H'cap 5k Floriade in 41:08 (8:14/km) @ AHR 107 (67%), MHR 130. NB Beacon FW07B. Verheul 10 x 100m, 400m walk recoveries. Hamstrings OK, keeping on top of the stride. Quite light movement. RS 880. Sunny, 9°C; calm. [V]
Sat
24 Aug
nil Rest day for the hamstrings. Easy 55k MTB ride.
Sun
25 Aug
5 11.50am. Calwell grass track 5k in 41:48 (8:22/km) @ AHR 110 (69%), MHR 136. NB Beacon FW07B. Verheul 10 x 150m, 350m walk recoveries. Hamstrings good. Grass also, nice and soft. About 5k race effort on the 150s. RS 920. Sunny, 13°C; breezy. [V]
Week 34 28k - Not a great week, hamstrings niggly. Weight 77.0kg.
Mon
26 Aug
6.1 5.18pm. Treadmill intervals in 48:00 (7:52/km) @ AHR 110 (69%), MHR 129. Nike Zoom Fly FK. Verheul 12 x 250m runs at 10 kph, 250m walk recoveries at 6 kph. Happy with that - legs good, hamstrings no niggles. RS 866. Warm, 20°C; calm. [V]
Tue
27 Aug
6

5
12.15pm. Lake Stakes 6k in 44:48 (7:28/km) @ AHR 115 (72%), MHR 142. NB Beacon FW07B. Verheul, mostly 250m runs, 250m walk recoveries. Around 5k race effort. Legs, hamstrings pretty good. Large group for softserves. RS 859. Overcast, 11°C; calm. [V]
5.50pm. Race: Pub Runners Mercure 5k (4.75k) - 13th in 25:40 (5:24/km) @ AHR 143 (89%), MHR 151. Pegasus Turbo. Hard run, chasing Jim then others. OK legs. Splits: 5:29, 5:09, 5:26, 5:39, 3:59. Cadence 172. RS 772. Cool, 6°C; calm. [B]
Wed
28 Aug
6 12.23pm. BBQ Stakes 6k in 44:58 (7:30/km) @ AHR 122 (76%), MHR 146. Clifton Ligier. Verheul 12 x 250m with 250m walk recoveries. Hamstrings a little tight, otherwise legs OK. Keeping up with Thommo, 51st. RS 914. Sunny, 11°C; breezy. [V]
Thu
29 Aug
8 1.00pm. Theodore trail down to Calwell Shops, High School in 52:48 (6:36/km) @ AHR 136 (85%), MHR 146. Clifton Ligier. Hamstrings good but HR high, showing a lack of aerobic fitness. RS 898. Sunny, 7°C; windy. [H]
Fri
30 Aug
7 12.17pm. Customs H'cap 5k Floriade in 28:21 (5:40/km) @ AHR 144 (90%), MHR 152. NB Beacon FW07B. 1st! Alternate course, losing ground to Rog. Legs improved during the run. Close to a full race effort. Splits: 5:51, 5:31, 5:37, 5:45, 5:37. Cadence 170. Warm-up slow 2k, ordinary legs. RS 817. Sunny, 9°C; windy. [B]
Sat
31 Aug
5 8.08am. Race: Tuggers Parkrun 5k - 187th in 38:27 (7:41/km) @ AHR 115 (72%), MHR 141. NB Beacon FW07B. Verheul 10 x 250m with 250m walk recoveries. Legs and hamstrings okay but HR quite high. RS 884. Sunny, 4°C; calm. [V]
Sun
1 Sep
10 1.07pm. Charles River 5k out in 28:58 (5:48/km) @ AHR 136 (85%), MHR 148. NB Beacon FW07B. Solid effort to run under 6 minute km pace. Could have run further - add distance to this course in future. Cadence 168. RS 788. Sunny, 15°C; breezy. [H]
1.39pm. Warm-down home 5k in 42:18 (8:28/km) @ AHR 120 (75%), MHR 140. NB Beacon FW07B. Verheul 10 x 250m with 250m walk recoveries. Slow and easy for the runs. Tired. RS 1015. Sunny, 15°C; breezy. [V]
Week 35 53k - Return to fitness starts here! Weight 76.8kg.
Mon
2 Sep
7.6 6.14pm. Race: Street Orienteering, Curtin in 54:20 (7:09/km) @ AHR 126 (79%), MHR 144. NB Beacon FW07B. B-course, getting 15/20 controls. Careful navigating, no major mistakes. Right hammy a little niggly. RS 901. Clear, 11°C; calm. [M]
Tue
3 Sep
7.7

5
12.19pm. Lake Stakes 6k (reverse) in 40:27 (6:45/km) @ AHR 133 (83%), MHR 144. NB Beacon FW07B. Easy intervals, 6 x 800m, 200m walk recoveries. Tight right hamstring, gradually improved. 1.7k warm-up. RS 897. Sunny, 16°C; breezy. [H]
5.52pm. Race: Pub Runners Mercure 5k (4.75k) - 21st in 27:45 (5:51/km) @ AHR 138 (86%), MHR 145. NB Beacon FW07B. Uncomfortable with a tight right hamstring, couldn't stride out. Splits: 5:50, 5:36, 5:50, 6:03, 4:26. Cadence 170. RS 806. Mild, 12°C; calm. [H]
Wed
4 Sep
6 12.12pm. BBQ Stakes 6k (reverse) in 58:39 (9:47/km) @ AHR 97 (61%), MHR 146. Clifton Ligier. Right hamstring didn't want to run! Very uncomfortable, so walked steadily, last bit with Natty. Cadence 118. RS 948. Sunny, 14°C; windy. [E]
Thu
5 Sep
nil Rest day for the hamstring. 25k easy bike ride.
Fri
6 Sep
5 12.15pm. Customs H'cap 5k Floriade in 45:24 (9:05/km) @ AHR 95 (59%), MHR 101. NB Beacon FW07B. Brisk walk off 'go', finished last. Right hamstring fine walking but painful when trying to run. Splits: 9:07, 9:05, 9:10, 9:12, 8:50. Cadence 122. RS 863. Overcast, 9°C; windy. [E]
Sat
7 Sep
nil Rest day for the hamstring. 37k easy bike ride.
Sun
8 Sep
nil Rest day for the hamstring. 57k easy bike ride.
Week 36 31k - Not great, recovering from right hamstring strain. Weight 76.7kg. 152km last 4 weeks


DateKms Comments
Mon
9 Sep
3.7 6.14pm. Race: Street Orienteering, Hackett in 33:40 (9:06/km) @ AHR 99 (62%), MHR 110. NB Beacon FW07B. D-course, getting 8/20 controls. 1st place! Brisk walk, only one mistake. No pain from the hamstring. RS 901. Cold, 2°C; windy. [E]
Tue
10 Sep
6 12.09pm. Lake Stakes 6k in 53:36 (8:56/km) @ AHR 102 (64%), MHR 114. NB Beacon FW07B. Steady paced walk, legs a little tired. Good day for it. Cadence 124. Hamstring fine with short jogs beforehand. RS 911. Sunny, 14°C; breezy. [E]
Wed
11 Sep
6 12.11pm. BBQ Stakes 6k in 53:20 (8:53/km) @ AHR 111 (69%), MHR 139. Clifton Ligier. 800m walks/200m jogs. Right hamstring still a little tight but improved on last week. 28.6k bike, 21.6 kph, AHR 118. RS 987. Sunny, 11°C; breezy. [V]
Thu
12 Sep
nil Rest day for the right hamstring.
Fri
13 Sep
5 12.15pm. Customs H'cap 5k Floriade in 36:56 (7:23/km) @ AHR 129 (81%), MHR 154! NB Beacon FW07B. Off 'go' with Gaz, Pat, John and Thommo. 3k run in 18:12 @ AHR 141 (88%), MHR 154! Hamstring only slightly niggly. 2k walk warm-down. Cad 169. RS 855. Sunny, 14°C; breezy. [M]
Sat
14 Sep
5 8.01am. Race: Tuggers Parkrun 5k - 219th in 40:21 (8:04/km) @ AHR 119 (74%), MHR 147. NB Beacon FW07B. Walk 4k with Ken then race-walk last km. Hamstring niggly on warm-up short jog. 8:41, 8:09, 8:11, 8:23, 7:03. 75k PM bike. RS 960. Sunny, 8°C; calm. [M]
Sun
15 Sep
nil Rest day. 27k bike ride.
Week 37 25k - Right hamstring still niggly, need a week off running. Weight 76.4kg.
Mon
16 Sep
3.65 6.14pm. Race: Street Orienteering, Chifley in 31:45 (8:42/km) @ AHR 113 (71%), MHR 126. Clifton Ligier. D-course walked, 8/20 controls, just behind Jim, no mistakes. Right hamstring still niggly on a short jog. RS 983. Cool, 10°C; wet. [E]
Tue
17 Sep
6 12.09pm. Lake Stakes 6k in 53:41 (8:57/km) @ AHR 102 (64%), MHR 112. NB Beacon FW07B. Steady walk, 13th from 13. Legs OK. Another day off for the hamstring. Cadence 124. 9:37, 9:06, 9:18, 8:50, 8:55, 8:45. RS 913. Overcast, 4°C; windy (S). [E]
Wed
18 Sep
6 12.10pm. BBQ Stakes 6k in 50:50 (8:28/km) @ AHR 115 (72%), MHR 132. Clifton Ligier. Fast walk, legs good. Hamstring feels like another week off will be enough. 8:37, 8:37, 8:31, 8:37, 8:16, 8:13. Cadence 127. RS 974. Sunny, 10°C; breezy. [E]
Thu
19 Sep
3 1.09pm. Treadmill Erindale 3k in 29:30 (9:50/km) @ no HR data. NB Beacon FW 07B. Brisk walk from 6 to 6.2 kph, staying safe. After 60 minutes gym strength session. Cadence 119. Legs OK. RS ---. Warm, 20°C; calm. [E]
Fri
20 Sep
2 12.15pm. Customs H'cap 5k Floriade, first 2k in 17:15 (8:37/km) @ AHR 103 (64%), MHR 107. NB Beacon FW07B. Off 'go', brisk walking. DNF due to Jim's unfinished run. Feeling pretty good, legs and energy. Cad 127. RS 888. Sunny, 19°C; breezy. [E]
Sat
21 Sep
5 8.02am. Race: Tuggers Parkrun 5k - 249th in 40:42 (8:08/km) @ AHR 117 (73%), MHR 126. NB Beacon FW07B. Brisk walk, good legs and energy. Splits: 8:26, 8:00, 7:59, 8:15, 8:02. Cadence 128. RS 952. Overcast, 17°C; calm. [M]
Sun
22 Sep
nil Rest day. 23k bike, 20 kph average @ AHR 103.
Week 38 25k - A week off running for the right hamstring strain. Weight 76.5kg.
Mon
23 Sep
3 12.55pm. Treadmill Erindale 3k in 28:18 (9:26/km) @ AHR 92 (58%), MHR 97. NB Beacon FW 07B. Brisk walk at 6.4 kph, staying safe. After a 60 minute gym strength session. Cadence 120. Legs OK. RS 868. Warm, 20°C; calm. [E]
Tue
24 Sep
6 12.09pm. Lake Stakes 6k in 54:18 (9:03/km) @ AHR 99 (62%), MHR 111. NB Beacon FW07B. Steady walk, 19th from 25. Legs OK, keeping HR down. Cadence 123. Splits: 9:06, 9:06, 9:20, 9:08, 9:13, 8:30. RS 896. Sunny, 4°C; breezy. [E]
Wed
25 Sep
6 12.11pm. BBQ Stakes 6k in 49:02 (8:10/km) @ AHR 117 (73%), MHR 133. Clifton Ligier. Fast walk, legs good. Had Andrew W as a target 1 min ahead, couldn't catch him. 8:27, 8:21, 8:00, 8:03, 7:58, 8:12. Cadence 130. RS 956. Sunny, 12°C; calm. [E]
Thu
26 Sep
3 12.16pm. Treadmill Erindale 3k in 27:50 (9:17/km) @ AHR 100 (63%), MHR 105. NB Beacon FW 07B. Brisk walk at 6.5 kph. Plus 60 minute gym strength session including 2000m row in 9:33. Cadence 122. Legs OK. RS 928. Warm, 20°C; calm. [E]
Fri
27 Sep
5 12.14pm. Customs H'cap 5k Floriade in 42:05 (8:25/km) @ AHR 103 (64%), MHR 109. NB Beacon FW07B. Off 'go', steady brisk walking. Into a headwind coming back. Splits: 8:33, 8:22, 8:32, 8:28, 8:10. Cadence 126. RS 867. Sunny, 14°C; windy. [E]
Sat
28 Sep
nil Rest day. Parkrun volunteering. 25k easy late arvo bike.
Sun
29 Sep
3 11.35am. Treadmill Erindale 3k in 28:42 (9:34/km) @ AHR 93 (58%), MHR 100. NB Beacon FW 07B. Brisk walk at 6.3 kph. Cadence 119. Afterwards, 1k at 12% grade, speed up to 5.0 kph, HR getting up to 122. Legs OK. RS 890. Warm, 20°C; calm. [E]
Week 39 26k - Another no running week for the hamstrings. Weight 76.6kg.
Mon
30 Sep
3 1.20pm. Treadmill Erindale intervals in 30:06 (10:02/km) @ AHR 104 (65%), MHR 129. NB Beacon FW 07B. First running for 2 weeks. 6 x 1 minute at 9 kph, 4 minute walk recoveries at 5 kph. Cadence 130. Hamstrings good. RS 1043. Warm, 20°C; calm. [V]
Tue
1 Oct
6 12.11pm. Lake Stakes 6k (reverse) in 50:18 (8:23/km) @ AHR 117 (73%), MHR 146. Clifton Ligier. Intervals, 6 x 250m with 750m walk recoveries. Hamstrings good. Ave 5:48/km pace 250s. Cadence 131. RS 981. Sunny, 15°C; breezy. [V]
Wed
2 Oct
6 12.11pm. BBQ Stakes (reverse) 6k in 50:50 (8:28/km) @ AHR 121 (76%), MHR 146. Clifton Ligier. Intervals, 8 x 250m with 500m walk recoveries. Hamstrings good. Ave 6:04/km pace 250s. Cadence 131. 32nd off 3 mins. RS 1025. Sunny, 17°C; windy. [V]
Thu
3 Oct
nil Rest day. 40k PP bike ride.
Fri
4 Oct
5 12.18pm. Customs H'cap 5k Floriade in 33:24 (6:41/km) @ AHR 132 (83%), MHR 150. NB Beacon FW07B. Verheul 7 x 500m, 250m walk recoveries. Hamstrings good. 12th off 4 mins. 500m times: 3:01, 2:48, 2:48, 2:49, 2:46, 2:50, 2:36. Cadence 153. RS 882. Sunny, 20°C; windy. [V]
Sat
5 Oct
nil Rest day. 16k easy bike to Lake Tuggers late arvo.
Sun
6 Oct
3.8 3.19pm. NordicTrack T20.5 Treadmill - 3000m in 17:44 (5:55/km) @ AHR 135 (84%), MHR 144. Nike Zoom Fly FK. At 10.1 kph, last 200m at 10.2 kph. Legs OK (right glute niggly early). Movement OK. 2-lap warm-up walk incl 2 x strides. Cadence 164. RS 798. Warm, 20°C; calm. [H]
Week 40 23k - Slowly, slowly back running. Weight 77.8kg. 99km last 4 weeks.


DateKms Comments
Mon
7 Oct
4.3 6.15pm. Race: Street Orienteering, Duffy in 30:54 (7:11/km) @ AHR 135 (84%), MHR 150. Clifton Ligier. D-course, getting 8/20 controls. 2nd. Walks on the hills, hard course. Hamstrings OK. Bike to and from (42k). RS 970. Mild, 16°C; breezy. [H]
Tue
8 Oct
6 12.14pm. Lake Stakes 6k in 46:00 (7:40/km) @ AHR 122 (76%), MHR 143. NB Beacon FW07B. Easy jogging 4k + walk 2k. Hamstrings OK. A couple of minor twinges from the left calf. Splits: 6:50, 6:35, 6:48, 6:13, 10:15, 10:20. RS 935. Light rain first half, 10°C; breezy. [M]
Wed
9 Oct
6 12.17pm. BBQ Stakes 6k in 41:12 (6:52/km) @ AHR 137 (86%), MHR 154. Clifton Ligier. Steady, longer hill walks and walks in last km. Legs feeling better (smoother) running. HR high, so not fit. Splits: 6:40, 7:05, 5:47, 7:59, 5:42, 7:56. Cadence 151. RS 941. Sunny, 10°C; breezy. [H]
Thu
10 Oct
3 2.34pm. Treadmill Erindale 3k in 28:39 (9:33/km) @ No HR data. NB Beacon FW 07B. Brisk walk at 6.2 to 6.5kph. Plus 60 minute gym strength session. Recovery day. Cadence 120. Legs OK. Warm, 20°C; calm. [E]
Fri
11 Oct
5 12.20pm. Customs H'cap 5k Floriade in 30:32 (6:06/km) @ AHR 140 (88%), MHR 146. NB Beacon FW 07B. 4th off 5:30. Even effort, chasing Bob and Thommo. Slight right glute niggle. Splits: 6:13, 5:52, 6:05, 6:09, 6:08. Cadence 169. RS 855. Sunny, 10°C; windy. [H]
Sat
12 Oct
5 8.01am. Race: Tuggers Parkrun 5k - 124th in 28:41 (5:44/km) @ AHR 143 (89%), MHR 155! NB Beacon FW 07B. Slow start, then paced off Barb to halfway, then chasing Suzie & Ken. OK legs, minor glute niggle. Splits: 9s to start, 6:04, 5:49, 5:44, 5:33, 5:22. Cad 170. RS 820. Cool, 6°C; breezy. [B]
Sun
13 Oct
nil Rest day.
Week 41 29k - Steady running week, okay parkrun 5k. Weight 76.7kg.
Mon
14 Oct
6.1 4.39pm. Via shops to the Calwell grass track + laps in 45:54 (7:31/km) @ AHR 121 (76%), MHR 148. Nike Zoom Fly SP. Verheul 12 x 250m with 250m walk recoveries. Hamstrings OK after warming up. About 5k race effort. RS 910. Overcast, 18°C; breezy. [V]
Tue
15 Oct
6 12.22pm. Lake Stakes 6k in 40:02 (6:40/km) @ AHR 135 (84%), MHR 150. NB Beacon FW07B. Chased Rog first 3k, took a few walks coming back. Hamstring OK once warmed up. Splits: 6:12, 5:56, 6:55, 5:54, 7:30, 8:35. RS 901. Sunny, 22°C; breezy. [H]
Wed
16 Oct
6 12.24pm. BBQ Stakes 6k in 39:58 (6:40/km) @ AHR 139 (87%), MHR 153. Clifton Ligier. Longer hill walks, mostly a headwind. Hamstrings OK, not fit. 38th off 13:45. Splits: 6:39, 7:02, 6:07, 7:52, 5:30, 6:48. Cadence 156. RS 926. Sunny, 21°C; windy. [H]
Thu
17 Oct
nil Rest day. Was going to run the Masters Track 3000m but membership overdue.
Fri
18 Oct
5 12.21pm. Customs H'cap 5k Floriade in 28:37 (5:43/km) @ AHR 145 (91%), MHR 152. NB Beacon FW 07B. 3rd off 6:00. Started with Hugh and chased him (doing an interval session). Legs and hamstring okay but cardio still ordinary. Fresh westerly wind. Splits: 5:39, 5:42, 5:47, 5:52, 5:37. Cadence 170. RS 830. Sunny, 13°C; windy. [B]
Sat
19 Oct
5 8.01am. Race: Tuggers Parkrun 5k - 121st in 28:17 (5:39/km) @ AHR 144 (90%), MHR 156! NB Beacon FW 07B. Happy with that. Chasing Thommo then Ken and Suzie (last 200m). Even effort, good legs, HR still very high for the pace. Splits: 17s to start, 5:59, 5:38, 5:35, 5:33, 5:15. Cad 171. RS 815. Cool, 12°C; windy northerly. [B]
Sun
20 Oct
3.5 11.40am. Treadmill Erindale intervals in 31:15 (8:56/km) @ AHR 109 (68%), MHR 135. NB Beacon FW 07B. After Body Balance. 10 x 1 min at 10.5 kph, 2 min walk recoveries at 5 kph. Cadence 137. Legs and movement good. RS 973. Warm, 20°C; calm. [V]
Week 42 31k - Fitness slowly improving. Weight 77.3 kg.
Mon
21 Oct
4.9 6.17pm. Race: Street Orienteering, Barton/Kingston in 32:42 (6:40/km) @ AHR 142 (89%), MHR 153. Clifton Ligier. C-course, getting 12/20 controls. A couple of minor mistakes. Good legs. Cadence 160. RS 948. Warm, 21°C; calm. [H]
Tue
22 Oct
6 12.24pm. Lake Stakes 6k in 39:36 (6:36/km) @ AHR 136 (85%), MHR 155. NB Beacon FW07B. Hard, 500m walks at 2.5k, 4.5k and 5.5k. Legs OK, HR high. Splits: 6:40, 6:16, 8:00, 6:00, 6:41, 6:37. Cadence 156. RS 898. Warm, 23°C; windy. [H]
Wed
23 Oct
6 12.23pm. BBQ Stakes 6k in 40:32 (6:45/km) @ AHR 138 (86%), MHR 153. Clifton Ligier. Longer hill walks again, headwind, legs OK. 53rd off 13:45. Splits: 6:33, 7:09, 5:53, 7:59, 5:21, 7:29. Cadence 153. RS 932. Warm, 25°C; windy. [H]
Thu
24 Oct
nil Rest day. 49k PP dirt bike ride.
Fri
25 Oct
5 12.22pm. Customs H'cap 5k Floriade in 29:28 (5:54/km) @ AHR 140 (88%), MHR 149. NB Beacon FW 07B. 20th off 8:00. Caught Thommo, Nat, Caroline and Bob. Legs OK, cardio still lacking. Strong northerly wind. Splits: 5:50, 5:51, 6:05, 6:01, 5:41. Cadence 169. RS 825. Sunny, 24°C; windy. [H]
Sat
26 Oct
5 8.03am. Race: Wagi Bridge Parkrun 5k - 149th in 29:57 (5:59/km) @ AHR 139 (87%), MHR 149. NB Beacon FW 07B. Hilly! Started easily, gradually caught Barb. Legs OK. Splits: 12s to start, 6:06, 5:55, 6:05, 5:52, 5:55. Cad 168. RS 833. Cool, 10°C; windy. [B]
Sun
27 Oct
6 6.20pm. Calwell Shops, Johnson Drive trail, Is Plains, Charles River in 39:30 (6:35/km) @ AHR 127 (79%), MHR 136. Clifton Ligier. Attempted low HR run, staying under 130. Very easy on the legs. RS 836. Sunny, 14°C; calm. [M]
Week 43 33k - Slow progress. Need to run more. Weight 77.5kg.
Mon
28 Oct
5.7 6.15pm. Race: Street Orienteering, Deakin in 40:06 (7:02/km) @ AHR 134 (84%), MHR 144. Clifton Ligier. B-course, getting 15/20 controls. Middle with Rog. One minor mistake. OK legs. 20k ride to/from. Cadence 155. RS 943. Warm, 18°C; calm. [H]
Tue
29 Oct
6 12.10pm. Lake Stakes 6k in 53:40 (8:57/km) @ AHR 99 (62%), MHR 113. NB Beacon FW07B. Brisk walk with Pat. Legs OK, but sore quads from last night's bike stack. Cadence 121. Splits: 9:25, 8:49, 9:08, 9:02, 9:03, 9:13. RS 885. Sunny, 22°C; breezy. [E]
Wed
30 Oct
6 12.23pm. BBQ Stakes 6k in 38:50 (6:28/km) @ AHR 136 (85%), MHR 149. NB Beacon FW07B. With Natty B, catching Thommo. Felt good. 29th? off 13:45. Splits: 6:29, 6:43, 5:54, 7:34, 5:32, 6:32. Cadence 158. RS 880. Warm, 23°C; calm. [H]
Thu
31 Oct
nil PP 75k road bike ride AM, Fadden Pines 3k walk with Jim PM.
Fri
1 Nov
5

5
12.22pm. Customs H'cap 5k Floriade in 31:30 (6:18/km) @ AHR 135 (84%), MHR 146. NB Beacon FW 07B. Ran 3k then run/walk the rest (too hot). Legs, energy OK. Splits: 5:50, 5:45, 5:51, 7:00, 7:04. Cadence 158. RS 851. Sunny, 27°C; breezy. [H]
6.48pm. Theo Trail down to Calwell Shops, Johnson Dr track, Church in 28:54 (5:47/km) @ AHR 137 (86%), MHR 148. Zoom Fly SP. Downhill/flat course. Relaxed running, good legs. Cadence 167. RS 792. Warm, 25°C; calm. [H]
Sat
2 Nov
5

3
8.05am. Race: Tuggers Parkrun 5k - 202nd in 36:36 (7:19/km) @ AHR 117 (73%), MHR 139. NB Beacon FW07B. Verheul 10 x 250m with 250m walk recoveries. Tired. Splits: 22s to start, 7:38, 7:01, 6:54, 7:06, 7:35. RS 856. Hazy, 19°C; calm. [V]
6.44pm. Calwell grass track - 7 laps of lane 6 - 3059m in 19:08 (6:15/km) @ AHR 131 (82%), MHR 142. NB Beacon FW07B. Steady, even effort. Good legs and energy. Cadence 167. RS 819. Overcast, 24°C; breezy. [M]
Sun
3 Nov
5.4 6:56pm. Treadmill intervals in 45:18 (8:23/km) @ AHR 102 (64%), MHR 123. Zoom Fly FK. 700m walk warm-up, 300m then 14 x 200m at 10 kph, 100m walk recoveries at 5 kph. Good legs. Raining most of the afternoon. RS 856. Warm, 20°C; calm. [V]
Week 44 41k - Orienteering was fun. Keep building! Weight 76.2kg. 134km last 4 weeks.


DateKms Comments
Mon
4 Nov
9.7 4.55pm. Speedygeese PH, total 69:42 (7:11/km) @ AHR 117 (73%), MHR 135. NB Beacon FW 07B. West side figure-8 loops, walking the grassy hills. Very easy, legs okay. Jog to and from bus. RS 841. Mild, 14°C; breezy. [E]
Tue
5 Nov
6

4
12.23pm. Lake Stakes 6k (reverse) in 39:50 (6:38/km) @ AHR 128 (80%), MHR 138. Clifton Ligier. Easy, keeping HR low. Still not fully fit. 6:47, 6:34, 6:40, 6:40, 6:42, 6:21. Only 5 for softserves. Cadence 165. RS 850. Cool, 13°C; breezy. [M]
5.48pm. Race: YCRC Spring Series: Boathouse 2k - 3rd in 10:37 (5:19/km) @ AHR 138 (86%). MHR 151. Peg Turbo. Chased a young girl and mum, passed last 200m sprint. Splits: 5:32, 5:05. Cadence 171. Warm-up 2k. RS 733. Cool, 12°C; windy. [B]
Wed
6 Nov
6 12.22pm. BBQ Stakes (reverse) 6k in 40:47 (6:48/km) @ AHR 128 (80%), MHR 141. Clifton Ligier. Steady with hill walks. 49th off 13:45. Tired legs after a bigger day yesterday. 7:12, 7:22, 6:54, 6:41, 6:30, 5:55. Cadence 154. RS 870. Sunny, 13°C; windy. [M]
Thu
7 Nov
2.7 6.03pm. Race: ACT Masters' 1500m - 11th in 7:36.0 (5:04/km) @ AHR 142 (89%), MHR 158! NB Beacon FW07B. Age-handicap. No warm-up. Steady run, OK legs. Headwind back straight. Cadence 173. Also 1200m racewalk in 8:08. RS 719. Cool, 10°C; windy. [H]
Fri
8 Nov
5

4.5
12.23pm. Customs H'cap 5k Floriade in 31:09 (6:14/km) @ AHR 129 (81%), MHR 136. NB Beacon FW 07B. First 2k with Natty/dogs then solo, trying to run with a low HR. Splits: 6:20, 6:10, 6:13, 6:22, 6:05. Cadence 168. RS 804. Overcast, 7°C; windy! [M]
6.46pm. Treadmill intervals in 33:06 (7:21/km) @ AHR 113 (71%), MHR 126. Zoom Fly FK. 11 x 300m at 10 kph, 100m walk recoveries at 5 kph. Easy double. Legs okay. Cadence 150. RS 831. Warm, 20°C; calm. [V]
Sat
9 Nov
6.2 8.03am. Race: Tuggers Parkrun 5k - 179th in 38:55 (7:47/km) @ AHR 113 (71%), MHR 145. NB Beacon FW07B. Verheul 10 x 250m with 250m walk recoveries. Easy effort, legs okay. Cadence 137. Warm-down 1.2k. RS 880. Sunny, 6°C; calm. [V]
Sun
10 Nov
6 7.45am. Race: Canberra Times 5k Fun Run - 174th/921 in 27:42 (5:32/km) @ AHR 144 (90%), MHR 155. NB Beacon FW 07B. Even effort, good execution. First km crowded, then OK. Headwind last km. 5th 60-69. Splits: 5:43, 5:26, 5:27, 5:23, 5:24 + 19s. Warm-up 1k. Cad 171. RS 798. Cool, 9°C; windy. [B]
Week 45 50k - The Canberra Times 5k was good. Weight 76.3kg.
Mon
11 Nov
7 6.15pm. Race: Street Orienteering, Yarralumla in 46:55 (6:42/km) @ AHR 133 (83%), MHR 142. NB Beacon FW07B. B-course, getting 15/20 controls. No major mistakes. OK legs but walks late. Cadence 157. RS 892. Sunny, 17°C; calm. [H]
Tue
12 Nov
6

3.3
12.23pm. Lake Stakes 6k in 38:42 (6:27/km) @ AHR 129 (81%), MHR 139. NB Beacon FW07B. With Rog most of the way, short walk at halfway. Tired legs. Splits: 6:36, 6:23, 6:58, 6:23, 6:27, 6:21. Cadence 165. RS 832. Overcast, 18°C; windy. [M]
6.18pm. Race: YCRC Spring Series: Barrenjoey Dr 2k - 5th in 10:15 (5:08/km) @ AHR 143 (89%), MHR 153. NB Beacon FW07B. Good run. Had 5kers to chase. Good legs/energy. Splits: 5:09, 5:08. Cadence 174. Warm-up 1.3k. RS 733. Mild, 15°C; windy. [H]
Wed
13 Nov
6 12.22pm. BBQ Stakes 6k in 40:27 (6:45/km) @ No HR data (used app). Clifton Ligier. Steady with the usual hill walks. 49th off 13:45. Tired legs after last night's race. Splits: 7:06, 7:16, 6:23, 7:11, 5:36, 6:14. Sunny, 12°C; windy. [M]
Thu
14 Nov
12 12.44pm. Conder to Gordon Lake, Bidgee river trail to Maccas in 1:28:48 (7:24/km) @ AHR 120 (75%), MHR 132. NB Beacon FW07B. First low HR run, mostly 800m runs/200m walks. Legs okay. Cadence 152. RS 888. Sunny, 19°C; windy. [M]
Fri
15 Nov
6

5
12.21pm. Customs H'cap 5k Normal in 34:12 (6:50/km) @ AHR 124 (78%), MHR 130. NB Beacon FW 07B. 24th off 6:45. Low HR, walking last hill. Legs OK. Splits: 6:45, 6:47, 6:47, 6:37, 7:11. Cadence 165. Warm-up 1k. RS 848. Sunny, 15°C; windy. [M]
6.16pm. Theo Trail downhill, Tharwa Drive in 32:33 (6:31/km) @ AHR 122 (76%), MHR 128. Zoom Fly SP. Downhill/flat course. Low HR again, very easy. Legs OK. Cadence 166. RS 794. Warm, 17°C; calm. [M]
Sat
16 Nov
7 8.04am. Race: Tuggers Parkrun 5k - 226th in 38:11 (7:38/km) @ AHR 108 (68%), MHR 130. NB Beacon FW07B. Verheul 10 x 250m with 250m walk recoveries. Very light and easy runs, around 6:00/km pace. RS 825. Sunny, 13°C; calm. [V]
Sun
17 Nov
8.6 6.04pm. Theo Trail downhill, Calwell shops, High School in 55:33 (6:28/km) @ AHR 122 (76%), MHR 129. Zoom Fly SP. Downhill/flat course. Very light and easy, headwind at times. Good legs. Cadence 166. RS 788. Cool, 16°C; windy. [M]
Week 46 61k - Good week and 2k XC race. Easy running going well. Weight 76.3kg.
Mon
18 Nov
4.4 6.15pm. Race: Street Orienteering, Scullin/Page in 31:06 (7:04/km) @ no HR data. NB 1080 Old. D-course, getting 8/20 controls. One mistake, cost a few minutes. 2nd male. Lots of walks. Very easy jogging. Cadence 152. Sunny, 18°C; breezy. [E]
Tue
19 Nov
6

3.1
12.22pm. Lake Stakes 6k in 41:02 (6:50/km) @ AHR 123 (77%), MHR 130. NB Beacon FW07B. Trying to stay under HR 125. Slow jogging. Splits: 7:04, 6:45, 6:28, 6:34, 6:34, 6:48. Cadence 163. RS 841. Sunny, 25°C; windy. [M]
6.17pm. Race: YCRC Spring Series: Weston Park 2k - 3rd in 10:15 (5:08/km) @ AHR 141 (88%), MHR 153. Pegasus Turbo. OK race. Chasing again, 4th at the turn. Splits: 5:05, 5:11. Cadence 173. Warm-up 1.1k. RS 723. Hot, 28°C; calm. [B]
Wed
20 Nov
6 12.23pm. BBQ Stakes 6k in 41:25 (6:54/km) @ AHR 125 (78%), MHR 139. Clifton Ligier. Easy with Kate, the usual hill walks. 35th, tired legs. Splits: 6:55, 7:13, 6:14, 8:14, 6:03, 6:43. Cadence 155. RS 863. Hot, 24°C; calm. [M]
Thu
21 Nov
10.3 1.22pm. Treadmill intervals in 1:28:48 (8:37/km) @ AHR 105 (66%), MHR 124. Nike Zoom Fly FK. Verheul 10 x 500m runs at 9.5 kph, 500m walk recoveries at 5.5 kph. Felt smooth, easy. Avoiding a hot day. RS 905. Warm, 20°C; calm. [V]
Fri
22 Nov
5

5.1
12.21pm. Customs H'cap 5k Floriade in 33:48 (6:46/km) @ AHR 124 (78%), MHR 130. NB Beacon FW 07B. 15th off 5:45. Low HR, slowing near 130. Legs OK. Splits: 6:54, 6:46, 6:49, 6:47, 6:44. Cadence 168. RS 838. Dusty, 30°C; windy. [M]
6.44pm. Theo Trail downhill, Tharwa Drive in 33:03 (6:29/km) @ AHR 123 (77%), MHR 130. Zoom Fly SP. Downhill/flat course. Low HR again, very easy. Felt much cooler. Legs OK. Cadence 165. RS 797. Warm, 26°C; breezy. [M]
Sat
23 Nov
6.2 8.02am. Race: Tuggers Parkrun 5k - 148th in 32:46 (6:33/km) @ AHR 122 (76%), MHR 133. NB Beacon FW 07B. Steady MAF HR again. Legs a bit tight. 1.2k warm-up. Splits: 22s to start, 6:30, 6:27, 6:30, 6:28, 6:29. Cad 167. RS 800. Warm, 19°C; calm. [M]
Sun
24 Nov
14.1 6.05pm. Conder to Gordon Lake, Bidgee river trail to Isabella Plains in 1:43:48 (7:22/km) @ AHR 117 (73%), MHR 130. NB Beacon FW07B. 750m runs/250m walks. Legs okay. Cadence 151. RS 861. Sunny, 25°C; calm. [M]
Week 47 60k - Good training week. Low HR training going well. Weight 75.7kg.
Mon
25 Nov
9.5 4.57pm. Speedygeese PH, total 76:09 (8:01/km) @ AHR 108 (68%), MHR 127. NB Beacon FW 07B. West side 900m loops, very easy jogging, mostly with Ruth and Denis. Jog to and from the bus stop. RS 866. Warm, 26°C; breezy. [E]
Tue
26 Nov
6

9.2
12.24pm. Lake Stakes 6k in 41:18 (6:53/km) @ AHR 122 (76%), MHR 131. Clifton Ligier. Headwind going out, tailwind back. Splits: 7:22, 6:57, 7:07, 6:41, 6:43, 6:30. Cadence 166. RS 840. Dusty, 19°C; windy! [M]
6.17pm. Race: YCRC Spring Series: Black Mtn Peninsula 1.67k - 3rd in 8:34 (5:08/km) @ AHR 134 (84%), MHR 147. NB Beacon FW 07B. Chasing Geoff. Finished just behind 2nd. Felt good. Cadence 175. Warm-up 4.2k, down 3.3k from/to bus. RS 687. Cold, 8°C; windy! [B]
Wed
27 Nov
6 12.23pm. BBQ Stakes 6k in 42:54 (7:09/km) @ AHR 120 (75%), MHR 131. Clifton Ligier. Longer walks than usual, tired legs. 50th off 13:45. Splits: 7:27, 7:38, 6:48, 7:39, 6:05, 7:12. Cadence 156. RS 858. Sunny, 16°C; breezy. [M]
Thu
28 Nov
10.2 6.00pm. Bikepath to Tuggeranong skate park, Maccas in 65:57 (6:28/km) @ AHR 124 (78%), MHR 131. NB Beacon FW07B. Steady into a light breeze, low HR again. Timing of stride good. Cadence 165. RS 802. Sunny, 23°C; breezy. [M]
Fri
29 Nov
5

5
12.19pm. Customs H'cap 5k Normal in 34:27 (6:53/km) @ AHR 121 (76%), MHR 129. NB Beacon FW 07B. 11th off 4:45. Easy low HR again. Legs OK. Splits: 6:47, 6:49, 6:50, 6:52, 7:06. Cadence 164. RS 834. Sunny, 23°C; windy. [M]
6.26pm. Theo Trail downhill, Tharwa Drive in 31:26 (6:17/km) @ AHR 122 (76%), MHR 131. Zoom Fly SP. Improvement on the same run last week - faster, lower HR. Good legs. Cadence 166. RS 767. Warm, 24°C; breezy. [M]
Sat
30 Nov
10.2 6.15pm. Theo Trail downhill, Tharwa Drive, Calwell trail in 66:36 (6:32/km) @ AHR 123 (77%), MHR 130. Zoom Fly SP. Easy MAF run again, timing of movement at a slow pace is improving. Good legs. Cadence 164. RS 803. Mild, 16°C; breezy. [M]
Sun
1 Dec
5.1 6.26pm. Theo Trail downhill, Tharwa Drive in 31:04 (6:05/km) @ AHR 120 (75%), MHR 129. Zoom Fly SP. Cool temperature made it easy to keep the HR low. Steady run, good legs. Cadence 166. RS 731! Cold, 9°C; breezy. [M]
Week 48 66k - MAF training going well. Weight 75.8kg. 237km last 4 weeks.


DateKms Comments
Mon
2 Dec
5.9 6.15pm. Race: Street Orienteering, Cook in 43:45 (7:25/km) @ AHR 120 (75%), MHR 133. Clifton Ligier. B-course, getting 15/20 controls. Trying for low HR, so walks on the hills. Cadence 153. RS 890. Cold, 6°C; windy. [M]
Tue
3 Dec
6

5.1
12.23pm. Lake Stakes (reverse) in 40:09 (6:42/km) @ AHR 123 (77%), MHR 131. NB Beacon FW 07B. Easy low HR, finished 15th. Legs OK. Splits: 6:54, 6:38, 6:42, 6:39, 6:33, 6:34. Cadence 168. RS 823. Sunny, 15°C; windy. [M]
6.09pm. Theo Trail downhill, Tharwa Drive in 30:55 (6:04/km) @ AHR 123 (77%), MHR 132. Zoom Fly SP. Low HR again, legs feeling okay, headwind at times. Cadence 167. RS 746. Cool, 13°C; windy. [M]
Wed
4 Dec
6 12.23pm. BBQ Stakes (reverse) 6k in 41:48 (6:58/km) @ AHR 120 (75%), MHR 132. Clifton Ligier. Longer than usual hill walks. 54th off 13:00, tired legs. Splits: 6:57, 7:58, 7:14, 7:00, 6:27, 6:05. Cadence 154. RS 836. Sunny, 15°C; windy! [M]
Thu
5 Dec
12.6 10.15am. Conder to Gordon Lake, Bidgee river trail to Maccas in 1:36:03 (7:37/km) @ AHR 116 (73%), MHR 131. Clifton Ligier. 500m low HR runs with 250m walk recoveries. Legs a little tired. Cadence 148. RS 884. Sunny, 18°C; windy. [M]
Fri
6 Dec
5 12.18pm. Customs H'cap 5k Normal in 32:47 (6:33/km) @ AHR 121 (76%), MHR 129. NB Beacon FW 07B. 5th off 4:00. Improved on last week. Splits: 6:34, 6:35, 6:34, 6:21, 6:42. Cadence 166. RS 793. Sunny, 19°C; windy. [M]
Sat
7 Dec
11.1 6.20pm. Theo Trail downhill, Tharwa Drive, Calwell trail in 72:36 (6:32/km) @ AHR 124 (78%), MHR 133. Zoom Fly SP. Easy steady run, legs OK. Missed parkrun due to sleeping in. Cadence 165. RS 811. Sunny, 23°C; breezy. [M]
Sun
8 Dec
nil Rest day. Bike to Fadden Pines to help Jim with Turkey Run setup. Walked 3.6k. Very smoky from the Braidwood bushfires.
Week 49 51k - Slowly improving. Rest week from racing. Weight 74.7kg.
Mon
9 Dec
8.1 6.26pm. Wagga - Plumpton Rd, Boat Club, Lake path, Henwood Park in 56:12 (6:56/km) @ AHR 124 (78%), MHR 136. NB Beacon FW07B. Needed walk/run after 4k due to the heat. Legs OK. Cadence 158. RS 860. Smoky, 36°C; calm. [M]
Tue
10 Dec
7.1 6.38pm. Wagga - Red Hill Rd, Lake path, Boat Club O/B, Henwood Park in 46:48 (6:35/km) @ AHR 125 (78%), MHR 134. NB Beacon FW07B. Ran to 6k in 38 then walk/run to finish. 4 other runners. Legs OK. Cadence 162. RS 824. Clear, 35°C; windy. [M]
Wed
11 Dec
6 5.30pm. BBQ Stakes 6k approx 39:00 (6:30/km) @ No HR data. NB Beacon FW07B. Xmas Relays in a team with Andrew Gardner. Finished 12th from 25 teams, out of the placings. Ran first leg then continued. Effort above MAF. Sunny, 24°C; breezy. [H]
Thu
12 Dec
3 3.36pm. Treadmill - 3000m in 19:15 (6:25/km) @ AHR 118 (74%), MHR 125. Nike Zoom Fly FK. Steady at 9.3 kph, legs okay. Felt quite warm, sweating. Cadence 161. RS 757. Warm, 18°C; calm. [M]
Fri
13 Dec
5

8.2
12.11pm. Customs H'cap 5k in 33:36 (6:43/km) @ AHR 124 (78%), MHR 132. Clifton Ligier. Pack run to the turn then solo. HR up a bit. Splits: 6:36, 6:31, 6:36, 6:26, 7:07. Cadence 164. RS 833. Sunny, 20°C; breezy. [M]
5.50pm. Theo Trail downhill, Tharwa Drive, Calwell trail in 51:12 (6:15/km) @ AHR 125 (78%), MHR 132. Zoom Fly SP. Making the most of cooler weather. MAF effort, good legs. Cadence 166. RS 780. Overcast, 21°C; breezy. [M]
Sat
14 Dec
5.8 8.00am. Race: Tuggers Parkrun 5k - 166th in 32:57 (6:35/km) @ AHR 123 (77%), MHR 130. NB Beacon FW 07B. Steady, slowing for HR. 800m warm-up. Splits: 15s to start, 6:38, 6:35, 6:28, 6:34, 6:37. Cadence 166. RS 811. Clear, 15°C; calm. [M]
Sun
15 Dec
10.6 7.45am. Race: Tour de Ridges 10.6k - 46th in 1:19:52 (7:32/km) @ AHR 117 (73%), MHR 135. Clifton Ligier. Lots of walking, caught Ruth and Jim then they got away coming back. Tired legs. Cadence 144. RS 882. Sunny, 17°C; calm. [M]
Week 50 53k - Maintaining this week. Weight 75.2kg.
Mon
16 Dec
9.2 6.18pm. Race: Street Orienteering, Parkes, 5.2k in 33:09 (6:23/km) @ AHR 134 (84%), MHR 144. NB Beacon FW07B. B-course, getting 15/20 controls. Race effort, good legs. 2k warm-up/down. Cadence 168. RS 854. Smoky, 18°C; breezy. [H]
Tue
17 Dec
1.6 6.00pm. Race: Pub Runners Xmas Relays - approx 560m in 2:37 (4:40/km) @ AHR 135 (84%), MHR 140. NB Beacon FW07B. Team with Jim, finished 2nd/4. Cadence 179. Felt good. Warm-up 600m, down 400m. RS 631. Smoky, 24°C; breezy. [H]
Wed
18 Dec
6 12.20pm. BBQ Stakes 6k in 44:15 (7:23/km) @ AHR 121 (76%), MHR 137. Clifton Ligier. Long walks but felt OK. Non-competitive. 23rd off 10:00. Splits: 7:15, 7:44, 6:58, 8:14, 6:40, 7:21. Cadence 150. RS 892. Hot, 29°C; breezy. [M]
Thu
19 Dec
6.1 11.37am. Treadmill intervals in 56:57 (9:20/km) @ AHR 104 (65%), MHR 124. Zoom Fly FK. 15 x 200m at 10 kph, 200m walk recoveries at 4.5 kph. Avoiding a hot (39C) day. Legs OK. Cadence 134. RS 971. Warm, 25°C; calm. [V]
Fri
20 Dec
5 12.09pm. Customs H'cap 5k in 33:46 (6:45/km) @ AHR 127 (79%), MHR 137. NB Beacon FW07B. Random starts, 1st from 11 runners. Splits: 6:41, 6:42, 6:31, 6:28, 6:53. Cadence 163. RS 858. Smoky, 28°C; breezy. [H]
Sat
21 Dec
5.1 7.10pm. Theo Trail downhill, Tharwa Drive in 31:12 (6:07/km) @ AHR 128 (80%), MHR 136. Zoom Fly SP. HR up due to heat but legs and movement good. Small window of no smoke. Cadence 167. RS 783. Hot, 35°C; breezy. [H]
Sun
22 Dec
3.8 2.40pm. NordicTrack T20.5 Treadmill - 3000m in 19:48 (6:36/km) @ AHR 116 (73%), MHR 122. Nike Zoom Fly FK. Steady low HR, mostly at 9 kph. Good legs and movement. Warm-up/down 400m walking. Cadence 160. RS 766. Warm, 26°C; calm. [H]
Week 51 36k - Bushfire smoke a problem (parkruns cancelled). Weight 75.6kg.
Mon
23 Dec
7.1 5.36pm. Speedygeese PH, total 50:33 (7:07/km) @ AHR 120 (75%), MHR 134. NB Beacon Matra. West side 900m loops clockwise easy, mostly with Ruth. Smoke not too bad. Legs OK. Cadence 164. RS 862. Warm, 27°C; calm. [M]
Tue
24 Dec
nil Drive to Cambewarra, arriving afternoon tea time.
Wed
25 Dec
6.3 6.07pm. Cambewarra 48:20 (7:40/km) @ AHR 119 (74%), MHR 140. NB Beacon Matra. Hockey's Lane out/back. Easy Interval Method #1 - 25 x 150m, 100m walk recoveries. Legs good, but too many intervals? Cadence 144. RS 913. Warm, 23°C; calm. [V]
Thu
26 Dec
6.1 7.36pm. Cambewarra 44:58 (7:22/km) @ AHR 117 (73%), MHR 140. NB Beacon Matra. Hockey's Lane out/back. Easy Interval Method #2 - 21 x 150m, 100m walk recoveries. Short warm-up jog. Legs good. Cadence 143. RS 862. Humid, 24°C; calm. [V]
Fri
27 Dec
6.5 7.21pm. Cambewarra 48:30 (7:27/km) @ AHR 115 (72%), MHR 140. NB Beacon Matra. Hockey's Lane out/back. Easy Interval Method #3 - 15 x 250m, 150m walk recoveries. A little tired, legs not as good. Cadence 144. RS 858. Warm, 23°C; calm. [V]
Sat
28 Dec
nil Late afternoon visitors. No run.
Sun
29 Dec
5.1 7.35pm. Theo Trail downhill, Tharwa Drive in 36:48 (7:13/km) @ AHR 115 (72%), MHR 143. Zoom Fly SP. 6 x 400m, 400m walk/jog/walk recoveries. Judged the effort fairly well. Legs OK. Cadence 146. RS 830. Hot, 31°C; calm. [V]
Week 52 31k - Week 1 of the Easy Interval Method. Weight 75.5kg. 171km last 4 weeks.


Goal: 5k faster than 24:00. Missed by 37 seconds. My fastest 5k was 24:36 at the Mother's Day Classic in May.

Best Races: 1500m in 7:16.40, 3000m in 15:31.07, 5000m in 26:06.01, Mother's Day Classic 5k in 24:36, YCRC Half Marathon Eve 5k in 24:59, Runners Shop 5k in 24:51, Canberra Times 5k in 27:42, Tuggeranong Parkrun 5k in 25:31, Hervey Bay Parkrun 5k in 25:09, Fadden Pines 2.5k XC in 12:18, City to Surf 14k in 76:10.

Numbers: I ran 1,997 kilometres, an average of 38.4 per week.

Other words: Enjoyed my running, racing and street orienteering this year. The year began with health issues resulting in not much running until April. Started to run well then suffered a hamstring injury at the City to Surf. Gradually resumed running and enjoying training leading into 2020.

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (HR 116 to 126 average).
[CV] - Critical Velocity effort workout (for example, 4 x 1000m at a little slower than 5k race pace. Velocity varies depending on the length of the intervals. From Tom 'Tinman' Schwartz).
[H] - Above MAF heart-rate or a tempo run etc.
[B] - Race or hard interval session etc.
[E] - Recovery jog (below 115 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.
My maximum heart-rate is about 160! The highest recorded in 2019 was 160 on January 29 during a 2k race at Stromlo. Height 186cm.
Apparent Temperature is used.