Ewen's Running Diary - 2020

This page is my running diary for 2020. Clicking here will scroll this page to the end of the year.
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 2020 - A 5k race in 24:30 or faster.

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


DateKms Comments
Mon
30 Dec
5.2 7.57pm. Theo Trail downhill, Tharwa Drive in 35:03 (7:13/km) @ AHR 123 (77%), MHR 142. Zoom Fly SP. 17 x 200m with 100m walk recoveries. Air quality OK. Legs felt pretty good. Cadence 148. RS 829. Hot, 32°C; calm. [V]
Tue
31 Dec
6 12.13pm. Lake Stakes 6k in 44:02 (7:20/km) @ AHR 122 (76%), MHR 147. NB Beacon Matra. 6 x 600m with 300m walk recoveries. On the slow side, around 5:40/km pace. Cadence 145. 15 runners. RS 895. Hot, 29°C; windy. [V]
Wed
1 Jan
5.1 4.23pm. Treadmill intervals in 41:16 (8:05/km) @ AHR 112 (70%), MHR 130. Zoom Fly FK. 10 x 150m at 11.5 kph (5:13/km), 100m walk recoveries at 4.5 kph. Easy Interval Method. Too smoky to run outside. RS 906. Warm, 26°C; calm. [V]
Thu
2 Jan
nil Rest day. Worst smoky day ever!
Fri
3 Jan
1.5 12.33pm. Treadmill intervals in 13:12 (8:48/km) @ AHR 101 (63%), MHR 125. Zoom Fly FK. 2 x 400m at 10 kph, 200m recoveries at 4.6 kph. Stopped on the third due to a sudden upper left calf cramp. RS 889. Warm, 25°C; calm. [V]
Sat
4 Jan
nil Rest day. Giving the left calf a rest. Feels OK walking.
Sun
5 Jan
nil Rest day. Super smoky outside (Hazardous). Will try a light treadmill run tomorrow.
Week 01 18k - Not the best start to 2020. Weight 74.6kg.
Mon
6 Jan
5.1 2.10pm. Theo Trail downhill, Tharwa Drive in 29:33 (5:48/km) @ AHR 137 (86%), MHR 147. NB Beacon. Steady, tempo effort by heart rate. Legs good, no calf issues (long socks). Cadence 168. RS 794. Mild, 19°C; breezy. [H]
Tue
7 Jan
5 12.15pm. Lake Stakes 5k in 33:11 (6:38/km) @ AHR 133 (83%), MHR 150. Beacon Matra. Non-comp. 2.5k steady (15:30) then 4 x approx 400m at 5:36/km pace, walk recoveries to HR 120-125. RS 883. Hot, 29°C; breezy. [V]
Wed
8 Jan
nil Rest day. Became smoky in the afternoon.
Thu
9 Jan
5.1 12.10pm. Theo Trail downhill, Tharwa Drive in 29:14 (5:44/km) @ AHR 140 (88%), MHR 151. Zoom Fly Brawn. Tempo effort by heart rate. Great conditions. Slight upper left calf niggle. Cadence 168. RS 802. Mild, 21°C; breezy. [H]
Fri
10 Jan
5 12.06pm. Customs H'cap 5k in 33:03 (6:37/km) @ AHR 132 (83%), MHR 152. NB Beacon Matra. Random starts, 13th from 17 runners. Steady effort. Splits: 6:37, 6:29, 6:44, 5:52, 7:23. Cadence 163. Not fit! RS 873. Hot, 29°C; breezy. [H]
Sat
11 Jan
nil Rest day. Southside parkruns cancelled again. Smoky in the afternoon.
Sun
12 Jan
5.1 12.22pm. Theo Trail downhill, Tharwa Drive in 27:18 (5:21/km) @ AHR 145 (91%), MHR 157! Zoom Fly Brawn. Tempo run, moving well, no injury niggles. A bit smoky but OK conditions. Cadence 170. RS 776. Hazy, 16°C; calm. [H]
Week 02 25k - Good Sunday run. Weight 74.7kg.
Mon
13 Jan
7.6 6.15pm. Race: Street Orienteering, Chifley/Pearce, 7.6k in 55:03 (7:39/km) @ AHR 133 (83%), MHR 156. NB Beacon FW07B. B-course, 15/20. Run/walk fartlek. Hard course. Cadence 148. RS 1017. Hazy, 24°C; calm. [V]
Tue
14 Jan
6 12.15pm. Lake Stakes 6k in 43:12 (7:12/km) @ AHR 129 (81%), MHR 151. NB Beacon Matra. Easy Interval Method - 24 x 150m, 100m walk recoveries. Legs stiff from orienteering. About 5:00/km pace. Cadence 145. RS 929. Hazy, 28°C; calm. [V]
Wed
15 Jan
6 12.17pm. BBQ Stakes 6k (reverse) in 44:02 (7:20/km) @ AHR 129 (81%), MHR 150. Clifton Ligier. Easy Interval Method - 12 x 350m, 150m walk recoveries. Legs OK, no injury niggles. Compression socks. RS 947. Hazy, 25°C; calm. [V]
Thu
16 Jan
nil Rest day.
Fri
17 Jan
5 12.16pm. Customs H'cap 5k in 34:54 (6:59/km) @ AHR 125 (78%), MHR 146. NB Beacon Matra. 18th from 22. Easy Interval Method - 15 x 150m, 100m walk recoveries. 1k warm-up, 500m warm-down. Movement good after a rest day. Cadence 149. RS 873. Mild, 20°C; smoky. [V]
Sat
18 Jan
5.2 8.03am. Race: Tuggers Parkrun 5k - 173rd in 34:01 (6:48/km) @ AHR 128 (80%), MHR 150. NB Beacon Matra. EIM - 6 x 500m, 250m walk recoveries. 200m warm-up. Cadence 148. Legs OK. Maybe a fraction hard. Good conditions. RS 871. Cool, 16°C; calm. [V]
Sun
19 Jan
5 6.48pm. Theo Trail downhill, Tharwa Drive in 26:45 (5:21/km) @ AHR 141 (88%), MHR 154. Zoom Fly Brawn. Hard tempo effort. Legs and movement good. No injury niggles. Cadence 170. RS 754. Muggy, 25°C; calm. [H]
Week 03 35k - Good training week. Improving. Weight 74.2kg.
Mon
20 Jan
7.2 6.15pm. Race: Street Orienteering, Queanbeyan, 7.2k in 50:48 (7:03/km) @ AHR 127 (79%), MHR 156. NB Beacon FW07B. C-course, 12/20 (1st place). Run/walk fartlek. Long. One mistake. Cadence 151. RS 896. Mild, 21°C; windy. [V]
Tue
21 Jan
6 12.15pm. Lake Stakes 6k in 42:00 (7:00/km) @ AHR 123 (77%), MHR 146. NB Beacon Matra. Easy Interval Method - 6 x 750m, 250m walk recoveries. Eased into it. About 6:00 down to 5:30 km pace. Cadence 151. RS 861. Warm, 24°C; windy. [V]
Wed
22 Jan
6 12.17pm. BBQ Stakes 6k in 46:09 (7:42/km) @ AHR 121 (76%), MHR 151. NB Beacon FW07B. Easy Interval Method - 12 x 250m, 250m walk recoveries. Slow walks. Often with Bob. Legs good. Cadence 139. RS 931. Warm, 28°C; windy. [V]
Thu
23 Jan
nil Rest day. Very windy and hot day (fire near the airport). Late thunderstorms.
Fri
24 Jan
5 12.15pm. Customs H'cap 5k in 33:22 (6:40/km) @ AHR 129 (81%), MHR 149. Beacon Matra. 14th from 27. Easy Interval Method - 9 x 350m, 150m walk recoveries. 700m warm-up. Movement, niggles good. Cadence 151. RS 861. Warm, 24°C; windy. [V]
Sat
25 Jan
5 8.03am. Race: Tuggers Parkrun 5k - 193rd in 35:02 (7:00/km) @ AHR 123 (77%), MHR 154. Pegasus Turbo. EIM - 6 x 500m, 250m walk recoveries. 500m warm-up. Cadence 145. Legs ordinary (yesterday too hard). RS 862. Muggy, 21°C; calm. [V]
Sun
26 Jan
5.1 7.22pm. Theo Trail downhill, Tharwa Drive in 28:45 (5:38/km) @ AHR 138 (86%), MHR 149. Zoom Fly Brawn. Hard tempo effort. Legs and movement good. Chat to Dave at 3k. Watch said V02Max 51. Cadence 169. RS 778. Hot, 31°C; calm. [H]
Week 04 34k - Improving slowly. Weight 74.2kg. 112km last 4 weeks.


DateKms Comments
Mon
27 Jan
6.1 6.15pm. Race: Street Orienteering, Bruce, 6.1k in 42:02 (6:53/km) @ AHR 131 (82%), MHR 148. Pegasus Turbo. B-course, 15/20. Run/walk fartlek. No major mistakes. Legs OK. Cadence 151. RS 903. Hot, 33°C; calm. [V]
Tue
28 Jan
6 12.15pm. Lake Stakes 6k in 45:00 (7:30/km) @ AHR 124 (78%), MHR 155. NB Beacon Matra. Easy Interval Method - 23 x 150m, 100m walk recoveries. Legs improved during. About 5:00/km pace. Cadence 146. RS 930. Warm, 28°C; breezy. [V]
Wed
29 Jan
6 12.11pm. BBQ Stakes 6k in 46:54 (7:49/km) @ AHR 117 (73%), MHR 146. NB Beacon FW07B. Easy Interval Method - 12 x 250m, 250m walk recoveries. Slow walks. Often with Bob. Legs improved during. Cadence 138. RS 915. Warm, 28°C; smoky. [V]
Thu
30 Jan
nil Rest day. Doing the starting at Masters' track.
Fri
31 Jan
5 12.10pm. Customs H'cap 5k in 34:54 (6:59/km) @ AHR 127 (79%), MHR 149. Beacon Matra. 6th from 14. Easy Interval Method - 6 x 500m, 250m walk recoveries. Mostly with Rog. Legs okay. Cadence 149. RS 886. Very hot, 36°C; breezy. [V]
Sat
1 Feb
5 8.00am. Race: Coombs Parkrun 5k - 57th in 31:40 (6:20/km) @ AHR 137 (86%), MHR 153. Beacon Matra. Steady with walking breaks in the second lap. Legs OK, too hot to run fast. Cadence 158. RS 868. Hot, 31°C; breezy. [H]
Sun
2 Feb
5 7.21pm. Theo Trail downhill, Tharwa Drive in 27:02 (5:24/km) @ AHR 133 (83%), MHR 148. Zoom Fly Brawn. Tempo effort, enjoyed the much cooler conditions. Legs good. Watch said V02Max 52. Cadence 170. RS 719. Mild, 25°C; breezy. [H]
Week 05 33k - Good Sunday evening run. Weight 74.3kg.
Mon
3 Feb
6.5 6.15pm. Race: Street Orienteering, Curtin, 6.5k in 43:20 (6:40/km) @ AHR 130 (81%), MHR 152. Beacon FW07B. B-course, 15/20. Run/walk fartlek. One small overrun mistake. Legs OK. Cadence 154. RS 867. Mild, 20°C; windy. [V]
Tue
4 Feb
6 12.14pm. Lake Stakes 6k in 45:53 (7:39/km) @ AHR 116 (73%), MHR 143. NB Beacon Matra. Easy Interval Method - 12 x 150m, 100m walk recoveries (to 3k) then 6 x 250m, 250m walk recoveries. Cadence 142. RS 887. Mild, 18°C; breezy. [V]
Wed
5 Feb
6 12.18pm. BBQ Stakes 6k (Reverse) in 43:50 (7:18/km) @ AHR 119 (74%), MHR 144. NB Beacon FW07B. Easy Interval Method - 8 x 500m, 250m walk recoveries. Slow walks. Eased into it. Legs OK. Cadence 147. RS 869. Warm, 23°C; calm. [V]
Thu
6 Feb
3.2 7.43pm. Race: ACT Masters' 3000m - 7th in 15:10.34 (5:03/km) @ AHR 138 (86%), MHR 148. NB Beacon FW07B. Splits: 4:58, 5:05, 5:07. Hard, chasing Jim early then solo. Cadence 177. Warm-up just strides. RS 698. Cool, 17°C; breezy. [H]
Fri
7 Feb
5 12.18pm. Customs H'cap 5k in 34:15 (6:51/km) @ AHR 118 (74%), MHR 140. Beacon Matra. 13th from 25. Easy Interval Method - 5 x 500m, 250m walk recoveries. 1k warm-up. Legs better than expected. Cadence 152. RS 808. Rainy, 19°C; windy. [V]
Sat
8 Feb
5 8.02am. Race: Tuggers Parkrun 5k - 136th in 35:00 (7:00/km) @ AHR 125 (78%), MHR 154. Beacon Matra. EIM - 7 x 250m, 250m walk recoveries. 1.5k warm-up. Cadence 148. Legs below average. Rain before start. RS 875. Muggy, 17°C; calm. [V]
Sun
9 Feb
7.6 8.21am. Race: Team Marathon Sprint Relay - total 43:48 (5:46/km) @ AHR 130 (81%), MHR 150. Beacon Matra. 5th team from 6, Natty the captain. Held back a bit, legs OK but tired last 3k leg. RS 749. Light rain, 15°C; calm. [V]
Week 06 39k - OK week and 3000m race. Weight 74.7kg.
Mon
10 Feb
5.7 6.15pm. Race: Street Orienteering, Holder, 5.7k in 39:56 (7:00/km) @ AHR 126 (79%), MHR 145. Beacon FW07B. C-course, 12/20. Run/walk fartlek. A couple of 'lost' moments. Legs OK. Cadence 153. RS 883. Humid, 23°C; breezy. [V]
Tue
11 Feb
6

2
12.14pm. Lake Stakes 6k in 45:27 (7:35/km) @ AHR 117 (73%), MHR 156. NB Beacon Matra. Easy Interval Method - 12 x 250m, 250m walk recoveries. Cadence 141. RS 886. Warm, 26°C; breezy. [V]
6.18pm. Race: YCRC Summer Series: Telopea Park 2k - 3rd in 10:10 (5:05/km) @ AHR 141 (88%), MHR 151. Beacon FW07B. Close to 100% effort. Happy with that. Legs good. Grass long. Cadence 177. RS 717. Warm, 25°C; calm. [B]
Wed
12 Feb
6 12.18pm. BBQ Stakes 6k in 43:30 (7:15/km) @ AHR 119 (74%), MHR 146. NB Beacon FW07B. Easy Interval Method - 8 x 500m, 250m walk recoveries. Slow walks. Legs improved during the run. Cadence 147. RS 863. Muggy, 24°C; calm. [V]
Thu
13 Feb
nil Rest day. Starter at Masters Track.
Fri
14 Feb
5 12.18pm. Customs H'cap 5k in 34:48 (6:58/km) @ AHR 121 (76%), MHR 143. Beacon Matra. 16th from 24. Easy Interval Method - 1 x 400m then 8 x 200m, 200m walk recoveries. 1k warm-up. Legs pretty good. Cadence 146. RS 842. Sunny, 24°C; calm. [V]
Sat
15 Feb
5 8.11am. Race: Tuggers Parkrun 5k - 194th in 32:40 (6:32/km) @ AHR 131 (82%), MHR 153. Beacon Matra. EIM - 12 x 300m, 100m walk recoveries. Very crowded, had to run off the path at times. Cadence 155. RS 856. Muggy, 22°C; calm. [V]
Sun
16 Feb
nil Rest day. Rain.
Week 07 30k - Good Telopea Park XC. Weight 74.2kg.
Mon
17 Feb
nil Rest day. Helping Jim organise Wanniassa Street Orienteering.
Tue
18 Feb
6 12.16pm. Lake Stakes 6k in 41:18 (6:53/km) @ AHR 131 (82%), MHR 152. NB Beacon Matra. Easy Interval Method - 9 x 400m, 200m walk recoveries. Cadence 147. RS 902. Warm, 27°C; humid. [V]
Wed
19 Feb
6 12.27pm. BBQ Stakes 6k in 37:18 (6:13/km) @ AHR 134 (84%), MHR 153. NB Beacon FW07B. Steady with the usual hill walks. 27th place off 14:00. Legs OK, but breathing hard and heart-rate high. RS 833. Mild, 15°C; windy. [H]
Thu
20 Feb
1.2 6.34pm. Race: ACT Masters' 1200m Racewalk - 1st in 9:10.67 (7:39/km) @ AHR 112 (70%), MHR 127. NB Beacon FW07B. Easy warm-up for the Spiral Handicap but it started late so missed. RS 857. Warm, 23°C; calm. [E]
Fri
21 Feb
5 12.18pm. Customs H'cap 5k in 33:18 (6:40/km) @ AHR 127 (79%), MHR 155. Beacon Matra. 7th from 20. Easy Interval Method - 2k with Kerron in 11:06 then 6 x 250m with 250m walk recoveries. Cadence 150. RS 846. Sunny, 20°C; calm. [V]
Sat
22 Feb
7 8.04am. Race: Tuggers Parkrun 5k - 99th in 26:23 (5:17/km) @ AHR 145 (91%), MHR 160! Pegasus Turbo. Maximum effort after a slow start. 2k warm-down. Splits: 5s to start, 5:21, 5:14, 5:15, 5:18, 5:10. Cadence 173. RS 765. Mild, 15°C; calm. [B]
Sun
23 Feb
8 6:07pm. Theo trail, Conder to Gordon Lake in 54:40 (6:50/km) @ AHR 122 (76%), MHR 148. Zoom Fly Brawn. Easy Interval Method, 8 x 750m runs/250m walk recoveries. Easy runs, legs OK. Cadence 151. RS 834. Overcast, 24°C; calm. [V]
Week 08 33k - OK Tuggers parkrun. Weight 73.5kg. 135km last 4 weeks.


DateKms Comments
Mon
24 Feb
6.4 6.15pm. Race: Street Orienteering, Ginninderra Creek, 6.4k in 43:42 (6:50/km) @ AHR 135 (84%), MHR 155. Beacon FW07B. B-course, 15/20. Run/walk fartlek. Hilly. No mistakes! Cadence 152. RS 922. Sunny, 24°C; calm. [V]
Tue
25 Feb
6

5
12.14pm. Lake Stakes 6k in 45:24 (7:34/km) @ AHR 116 (73%), MHR 151. NB Beacon Matra. Easy Interval Method - 12 x 250m, 250m walk recoveries. Cadence 139. RS 878. Warm, 25°C; humid. [V]
6.16pm. Race: YCRC Summer Series: Barrenjoey Dr 5k - 28th in 29:32 (5:55/km) @ AHR 138 (86%), MHR 157. Zoom Fly SP. Racing Jim and Hugh to 3k in 16:17 then walk/run last 2k. Cadence 160. Tired legs. RS 816. Warm, 27°C; calm. [B]
Wed
26 Feb
6 12.18pm. BBQ Stakes 6k in 42:54 (7:09/km) @ AHR 123 (77%), MHR 155. NB Beacon FW07B. Easy Interval Method - 8 x 500m, 250m walk recoveries. Slow walks, chasing Bob. Legs improved during run. Cadence 146. RS 879. Sunny, 23°C; windy! [V]
Thu
27 Feb
nil Rest day. Starter at Masters' Track.
Fri
28 Feb
7 12.18pm. Customs H'cap 5k in 33:06 (6:37/km) @ AHR 126 (79%), MHR 153. Beacon Matra. 7th from 18. Easy Interval Method - 2k in 11:12 then 6 x 250m with 250m walk recoveries. 2k warm-up from PH. Cadence 151. RS 834. Sunny, 21°C; calm. [V]
Sat
29 Feb
5.2 8.10am. Race: Burley Griffin Parkrun 5k - 179th in 27:55 (5:35/km) @ AHR 138 (86%), MHR 149. Beacon Matra. Progression run. Jog to start warm-up. Splits: 14s to start, 6:00, 5:35, 5:26, 5:23, 5:17. Cadence 172. RS 771. Sunny, 14°C; calm. [B]
Sun
1 Mar
9 5:50pm. Theo trail, Conder to Gordon Lake in 60:36 (6:44/km) @ AHR 120 (75%), MHR 143. Zoom Fly Brawn. Easy Interval Method, 9 x 750m runs/250m walk recoveries. Steady runs, legs OK. Cadence 152. RS 808. Warm, 27°C; breezy. [V]
Week 09 44k - A little more this week. Weight 73.2kg.
Mon
2 Mar
8.1 6.15pm. Race: Street Orienteering, Aranda-Bruce, 8.1k in 56:45 (7:00/km) @ AHR 134 (84%), MHR 155. Beacon FW07B. B-course, 15/20. Run/walk fartlek. Hilly, longer course than ideal. Cadence 151. RS 939. Sunny, 24°C; calm. [V]
Tue
3 Mar
6

2.3
12.16pm. Lake Stakes 6k in 42:06 (7:01/km) @ AHR 120 (75%), MHR 151. NB Beacon Matra. Easy Interval Method - 8 x 500m, 250m walk recoveries. Cadence 148. RS 842. Mild, 18°C; humid. [V]
6.17pm. Race: YCRC Summer Series: Boathouse 2k - 3rd in 10:10 (5:05/km) @ AHR 132 (83%). MHR 143. Peg Turbo. Race with two kids. Legs good, fitness improving. Splits: 5:08, 5:02. Cadence 177. Strides warm-up. RS 671. Cool, 16°C; calm. [B]
Wed
4 Mar
6 12.23pm. BBQ Stakes 6k in 42:12 (7:02/km) @ No HR data (band playing up). Clifton. Slippery mud sections so took it easy, also walked often on the hills. Legs tired from yesterday. 29th. Cadence 150. Steady rain, 17°C; calm [V]
Thu
5 Mar
nil Rest day. Light rain all day. Track cancelled.
Fri
6 Mar
5 12.18pm. Customs H'cap 5k in 32:54 (6:35/km) @ AHR ?? (recorded on phone), MHR 145. Beacon Matra. 8th from 19. Easy Interval Method - 3k in 18:16 then 5 x 200m with 200m walk recoveries. Legs OK. Cadence ??. Sunny, 21°C; humid. [V]
Sat
7 Mar
6.3 8.00am. Race: Tuggers Parkrun 5k - 109th in 27:57 (5:35/km) @ AHR 143 (89%), MHR 154. Peg Turbo. Solid effort. Short warm-up and down. Splits: 12s to start, 6:01, 5:39, 5:30, 5:24, 5:11. Cadence 172. RS 799. Overcast, 16°C; calm. [B]
Sun
8 Mar
nil Rest day.
Week 10 33k - Lighter week. Weight 73.8kg.
Mon
9 Mar
5.9 6.15pm. Race: Street Orienteering, Googong, 5.9k in 38:48 (6:35/km) @ AHR 131 (82%), MHR 147. Beacon FW07B. C-course, 12/20. Run/walk fartlek. 1st place. More running this week. Cadence 159. RS 861. Cool, 15°C; windy. [V]
Tue
10 Mar
6

5
12.22pm. Lake Stakes 6k in 42:00 (7:00/km) @ AHR 123 (77%), MHR 148. NB Beacon Matra. Easy Interval Method - 3k low HR then 5 x 250m, 250m walk recoveries. Cadence 152. RS 861. Sunny, 20°C; breezy. [V]
6.16pm. Race: YCRC Summer Series: Black Mt Peninsula 5k - 28th in 29:03 (5:49/km) @ AHR 139 (87%), MHR 149. Peg Turbo. Short walks after first lap. Splits: 5:39, 5:39, 5:52, 6:13, 6:11. Cadence 165. RS 808. Cool, 26°C; calm. [H]
Wed
11 Mar
6 12.22pm. BBQ Stakes 6k in 39:03 (6:31/km) @ AHR 131 (82%), MHR 151. NB Beacon FW07B. Steady, walking the hills. 26th off 12:15. Splits: 6:47, 6:55, 5:51, 7:47, 5:03, 6:38. Cadence 158. RS 853. Sunny, 20°C; calm. [H]
Thu
12 Mar
10.4 7.35pm. Race: ACT Masters 10,000m Championships - 10th in 62:12.56 (6:13/km) @ AHR 125 (78%), MHR 141. Pegasus Turbo. Ran to 5.6k at 5:35/km then 10 x 200m with 200m walks. Feet getting sore. RS 778. Cadence 158. Mild, 18°C; calm. [V]
Fri
13 Mar
5 12.18pm. Customs H'cap 5k in 33:58 (6:48/km) @ AHR 120 (75%), MHR 132. Beacon Matra. 7th from 18. Low HR run, walking the last hill. Splits: 6:53, 6:42, 6:44, 6:33, 7:00. Cadence 165. RS 815. Sunny, 20°C; breezy. [M]
Sat
14 Mar
5 8.00am. Race: Tuggers Parkrun 5k - 52nd in 29:01 (5:48/km) @ AHR 133 (83%), MHR 146. Beacon Matra. Moderate progression run, first km with Thommo. Splits: 5s to start, 6:19, 6:00, 5:46, 5:42, 5:09. Cadence 170. RS 772. Damp, 9°C; calm. [H]
Sun
15 Mar
10 4:06pm. Theo trail, Conder to Gordon Lake in 68:01 (6:48/km) @ AHR 117 (73%), MHR 138. Zoom Fly Brawn. Easy Interval Method, 10 x 750m runs/250m walk recoveries. Runs about 5:30/km. Cadence 151. RS 796. Some cloud, 17°C; breezy. [V]
Week 11 53k - A better week, except for the virus news. Weight 74.2kg.
Mon
16 Mar
7.2 6.15pm. Race: Street Orienteering, Waramanga/Fisher, 7.2k in 44:40 (6:12/km) @ AHR 131 (82%), MHR 143. Beacon FW07B. B-course, 15/20 with Rog (ticking controls). Fewer walks. Cadence 163. RS 813. Cool, 14°C; breezy. [V]
Tue
17 Mar
6

5.2
12.20pm. Lake Stakes 6k in 43:15 (7:12/km) @ AHR 119 (74%), MHR 142. NB Beacon Matra. Easy Interval Method - 3k low HR then 5 x 250m, 250m walk recoveries. Cadence 150. RS 858. Sunny, 18°C; calm. [V]
6.19pm. Race: YCRC Summer Series: Stromlo 5k - 37th in 28:24 (5:41/km) @ AHR 138 (86%), MHR 156. Beacon FW07B. Reverse direction incl mountain. First lap chasing and catching Jimmy. Faded second lap. Splits: 5:05, 5:31, 5:26, 5:48, 6:04 + 30s. Cadence 167. Strides warm-up. RS 783. Mild, 17°C; calm. [B]
Wed
18 Mar
6 12.21pm. BBQ Stakes 6k in 43:15 (7:13/km) @ AHR 121 (76%), MHR 146. NB Beacon FW07B. Easy Interval Method - 8 x 500m, 250m walk recoveries. Slow walks. 27th off 11:30. Legs OK. Cadence 148. RS 872. Sunny, 20°C; breezy. [V]
Thu
19 Mar
5.1 5.55pm. Theo Trail downhill, Tharwa Drive in 29:22 (5:45/km) @ AHR 131 (82%), MHR 144. Zoom Fly Brawn. Easy into moderate effort. Great weather. Legs good. Watch said V02Max 53. Cadence 169. RS 754. Sunny, 26°C; calm. [H]
Fri
20 Mar
9 11.56am. Customs H'cap 5k in 33:09 (6:38/km) @ AHR 128 (80%), MHR 156. Beacon Matra. 4th from 19. Easy Interval Method - 3k easy then 5 x 250m with 250m walk recoveries. 2k warm-up/down from PH. Cadence 151. RS 849. Sunny, 26°C; very windy! [V]
Sat
21 Mar
nil Rest day. 25k afternoon MTB ride around Lake Tuggers. Perfect weather.
Sun
22 Mar
10 5:13pm. Theo trail, Conder to Gordon Lake in 65:57 (6:36/km) @ AHR 121 (76%), MHR 142. NB Beacon Matra. Easy Interval Method, 10 x 750m runs/250m walk recoveries. Runs about 5:10-5:30/km. Cadence 152. RS 798. Sunny, 21°C; breezy. [V]
Week 12 48k - First no parkrun week. Weight 73.4kg. 178km last 4 weeks.


DateKms Comments
Mon
23 Mar
7.9 6.03pm. Race: Street Orienteering, Red Hill, 7.9k in 57:28 (7:16/km) @ AHR 127 (79%), MHR 152. Beacon FW07B. B-course, 15/20 early with Jim. One mistake, stopped for a while. Hilly! Cadence 156. RS 924. Cool, 14°C; breezy. [V]
Tue
24 Mar
6 12.19pm. Lake Stakes 6k in 43:57 (7:20/km) @ AHR 117 (73%), MHR 150. NB Beacon Matra. Easy Interval Method - 3k low HR then 5 x 250m, 250m walk recoveries. Tired legs from last night's run. Cadence 148. RS 857. Overcast, 18°C; calm. [V]
Wed
25 Mar
6 12.21pm. Unofficial BBQ Stakes 6k in 37:53 (6:18/km) @ AHR 133 (83%), MHR 153. NB Beacon FW07B. With Rog, Jim and Kevin. Steady, walking the hills. Splits: 6:35, 6:46, 5:28, 7:16, 5:15, 6:28. Cadence 160. RS 840. Sunny, 21°C; calm. [H]
Thu
26 Mar
9.1 5.45pm. Electricity Substation laps in 59:20 (6:31/km) @ AHR 127 (79%), MHR 143. NB Beacon Matra. Many laps of approx 800m loop, very easy. Legs OK, a little tired from yesterday's run. Cadence 163. RS 828. Fine, 16°C; calm. [M]
Fri
27 Mar
7.2 12.18pm. Unofficial Customs H'cap 5k Reverse in 32:06 (6:25/km) @ AHR 127 (79%), MHR 150. Beacon Matra. Easy Interval Method - 3k in 17:40 then 4 x 250m with 250m walk recoveries. 2.2k warm-up from PH. Cadence 158. RS 815. Sunny, 17°C; breezy. [V]
Sat
28 Mar
5 5:00pm. Theo Trail short, downhill path to Charles River in 25:43 (5:09/km) @ AHR 136 (85%), MHR 150. Pegasus Turbo. Hard tempo, legs OK. Fastest 5k since August. Splits: 5:11, 4:59, 5:10, 5:14, 5:06. Cadence 173. RS 699. Sunny, 18°C; breezy. [H]
Sun
29 Mar
10 5:00pm. Theo trail, Conder to Gordon Lake in 66:40 (6:40/km) @ AHR 116 (73%), MHR 140. Zoom Fly Brawn. Easy Interval Method, 10 x 750m runs/250m walk recoveries. Runs 5:10-5:30/km. Tired legs. Cadence 151. RS 773. Overcast, 22°C; calm. [V]
Week 13 51k - Good week and 5k TT. Weight 73.5kg.
Mon
30 Mar
6.2 6:01pm. Theo trail short out/backs easy in 42:45 (6:54/km) @ AHR 120 (75%), MHR 135. Very easy with short walks. Pretty much a recovery day. Cadence 161. RS 827. Sunny, 21°C; calm. [E]
Tue
31 Mar
6

6
12.06pm. Lake Stakes Unofficial 6k in 42:06 (7:01/km) @ AHR 124 (78%), MHR 151. NB Beacon Matra. Easy Interval Method - 3k low HR then 6 x 250m, 250m walk recoveries. Easy on the 250s. Cadence 153. RS 870. Sunny, 20°C; calm. [V]
5:37pm. Pubrunners Charles River O/B with Dave in 28:24 (5:41/km) @ AHR 134 (84%), MHR 148. Pegasus Turbo. Steady tempo run. Splits: 5:32, 5:42, 5:42, 5:53, 5:33. Cadence 171. RS 761. Sunny, 22°C; calm. [H]
Wed
1 Apr
6 12.10pm. Unofficial BBQ Stakes (reverse) 6k in 38:52 (6:29/km) @ AHR 131 (82%), MHR 150. NB Beacon FW07B. Steady run, walking the hills. Splits: 6:46, 6:48, 6:39, 6:38, 6:27, 5:26. Cadence 158. RS 849. Sunny, 21°C; calm. [H]
Thu
2 Apr
9.1 5.01pm. Anti-clockwise Mt Tuggers in 70:39 (7:46/km) @ AHR 122 (76%), MHR 153. NB Beacon FW07B. Easy Interval Method - 18 x 250m, 250m walk recoveries. Runs became faster (to 4:36/km). Cadence 139. RS 947. Late rain, 19°C; humid. [V]
Fri
3 Apr
7.2 12.10pm. Unofficial Customs H'cap 5k Reverse in 32:09 (6:26/km) @ AHR 125 (78%), MHR 145. NB 1080v10. Easy Interval Method - 3k in 18:15 then 4 x 250m with 250m walk recoveries. 2.2k warm-up from PH. Cadence 158. RS 804. Overcast, 16°C; calm. [V]
Sat
4 Apr
5 3:38pm. Theo Trail, downhill to Charles River in 25:14 (5:03/km) @ AHR 139 (87%), MHR 149. Pegasus Turbo. Hard tempo, felt better than last week. Slight headwind. Splits: 4:59, 4:50, 5:04, 5:13, 5:05. Cadence 173. RS 702. Light rain, 13°C; windy. [H]
Sun
5 Apr
10 3:50pm. Calwell Shops single track O/B in 66:39 (6:40/km) @ AHR 120 (75%), MHR 144. NB 1080v10. Easy Interval Method, 10 x 750m runs/250m walk recoveries. Eased into it, legs pretty good. Cadence 153. RS 800. Overcast, 10°C; windy. [V]
Week 14 55k - Another good 5k TT, VO2Max 55. Weight 72.8kg.
Mon
6 Apr
9 4.25pm. Clockwise Mt Tuggers in 70:50 (7:52/km) @ AHR 109 (68%), MHR 150. NB 1080v10. Easy Interval Method - 18 x 250m, 250m walk recoveries. Legs better than expected. Saw Browny. Cadence 138. RS 858. Sunny, 16°C; calm. [V]
Tue
7 Apr
6

7
12.07pm. Lake Stakes Unofficial Reverse 6k in 40:24 (6:44/km) @ AHR 124 (78%), MHR 146. NB 1080v10. Easy Interval Method - 3k steady then 6 x 250m, 250m walk recoveries. Steady 250s. Cadence 156. RS 835. Sunny, 16°C; calm. [V]
5:03pm. Pubrunners Charles River 5k O/B with Dave in 26:46 (5:21/km) @ AHR 136 (85%), MHR 153. Pegasus Turbo. Hard tempo. Splits: 5:11, 5:17, 5:20, 5:29, 5:26. Cadence 172. Warm-down 2k. RS 728. Mild, 15°C; calm. [H]
Wed
8 Apr
6 12.09pm. Unofficial BBQ Stakes 6k in 37:38 (6:16/km) @ AHR 133 (83%), MHR 147. NB 1080v10. Steady run with the usual hill walks. Splits: 6:40, 6:53, 5:47, 6:56, 5:07, 6:14. Cadence 161. RS 834. Overcast, 17°C; calm. [H]
Thu
9 Apr
10 4.15pm. Anti-clockwise Mt Tuggers in 78:10 (7:49/km) @ AHR 105 (66%), MHR 138. NB 1080v10. Easy Interval Method - 20 x 250m, 250m walk recoveries. Legs OK. Chat to Colin from parkrun. Cadence 138. RS 821. Overcast, 16°C; windy. [V]
Fri
10 Apr
5 12.03pm. Unofficial Customs H'cap 5k Reverse in 31:27 (6:17/km) @ AHR 131 (82%), MHR 157. NB 1080v10. Easy Interval Method - 3k in 17:24 then 4 x 250m with 250m walk recoveries. Legs good. Cadence 160. RS 824. Overcast, 16°C; calm. [V]
Sat
11 Apr
5 3.45pm. Theo Trail downhill, Tharwa Drive in 25:56 (5:11/km) @ AHR 137 (86%), MHR 147. Pegasus Turbo. Hard tempo effort - 5:23, 5:22, 5:05, 5:02, 5:02. Brief chat to Dave. Legs good. Cadence 174. RS 711. Sunny, 9°C; windy! [H]
Sun
12 Apr
10.1 3.54pm. Theo trail, Conder to Gordon Lake in 67:12 (6:39/km) @ AHR 116 (73%), MHR 135. NB 1080v10. Easy Interval Method, 10 x 750m runs/250m walk recoveries. Runs 5:20-5:40/km. Legs OK. Cadence 152. RS 772. Sunny, 15°C; calm. [V]
Week 15 58k - Good week and 5k TT. Going well. Weight 72.4kg.
Mon
13 Apr
8.2 12.17pm. John Knight Park orienteering then Coombs warm-down in 67:42 (8:16/km) @ AHR 113 (71%), MHR 130. NB Beacon. Orienteering course in 23:09 with Jim and Rog. Trails, some bush-bashing later. Cadence 152. RS 933. Sunny, 15°C; calm. [E]
Tue
14 Apr
6

5
12.04pm. Lake Stakes Unofficial 6k in 40:18 (6:43/km) @ AHR 121 (76%), MHR 143. NB 1080v10. Easy Interval Method - 3k steady then 6 x 250m, 250m walk recoveries. Steady 250s. Cadence 155. RS 813. Overcast, 16°C; calm. [V]
5:03pm. Pubrunners Charles River 5k with Dave in 25:54 (5:11/km) @ AHR 136 (85%), MHR 144. Pegasus Turbo. Hard tempo. Splits: 5:10, 5:02, 5:07, 5:18, 5:13. Cadence 173. Improving, happy. RS 704. Mild, 15°C; calm. [H]
Wed
15 Apr
6 12.05pm. Unofficial BBQ Stakes 6k in 40:18 (6:43/km) @ AHR 123 (77%), MHR 140. NB 1080v10. Longer than usual hill walks, tired legs from yesterday's 5k. Splits: 6:51, 7:16, 6:23, 7:34, 5:15, 6:53. Cadence 155. RS 826. Sunny, 18°C; breezy. [M]
Thu
16 Apr
10.1 4.22pm. Anti-clockwise Mt Tuggers in 79:30 (7:52/km) @ AHR 112 (70%), MHR 144. NB 1080v10. Easy Interval Method - 20 x 250m, 250m walk recoveries. Legs OK. Runs mostly flat or downhill. Cadence 139. RS 882. Sunny, 18°C; windy. [V]
Fri
17 Apr
5 12.05pm. Unofficial Customs H'cap 5k Reverse in 31:45 (6:21/km) @ AHR 132 (83%), MHR 150. NB 1080v10. Easy Interval Method - 3k in 17:45 then 4 x 250m with 250m walk recoveries. Legs OK. Cadence 160. RS 838. Sunny, 15°C; windy. [V]
Sat
18 Apr
5 4.09pm. Theo Trail down, Conder, Lake Gordon in 25:12 (5:02/km) @ AHR 137 (86%), MHR 155. Pegasus Turbo. Hard tempo run - 5:09, 4:52, 4:57, 4:58, 5:09. Even effort, legs and energy good. Cadence 172. RS 690. Sunny, 14°C; breezy. [H]
Sun
19 Apr
10.1 4.09pm. Anti-clockwise Mt Tuggers in 78:54 (7:49/km) @ AHR 122 (76%), MHR 150. NB 1080v10. Easy Interval Method - 20 x 250m, 250m walk recoveries. Good legs. Generally faster 250s. Cadence 138. RS 953. Sunny, 14°C; calm. [V]
Week 16 55k - Good week and 5k TT. Weight 73.1kg. 219km last 4 weeks.


DateKms Comments
Mon
20 Apr
7.1 12.10pm. Haig Park orienteering plus warm-down in 49:36 (6:59/km) @ AHR 123 (77%), MHR 140. NB Beacon. Major stuff-up half way when I missed one whole section. Easy running, legs OK. Cadence 163. RS 859. Sunny, 13°C; calm. [M]
Tue
21 Apr
6

5
12.04pm. Lake Stakes Unofficial Reverse Reverse 6k in 40:03 (6:41/km) @ AHR 124 (78%), MHR 145. NB 1080v10. Easy Interval Method - 3k steady then 6 x 250m, 250m walk recoveries. Cadence 154. RS 828. Sunny, 17°C; breezy. [V]
5.00pm. Theo Trail downhill, Tharwa Drive in 26:51 (5:22/km) @ No reliable HR data. Hard tempo effort - 5:28, 5:32, 5:23, 5:08, 5:14. Legs not enjoying it this afternoon. Held back a bit. Cadence 172. Sunny, 15°C; calm. [H]
Wed
22 Apr
6 12.05pm. Unofficial BBQ Stakes 6k in 37:42 (6:17/km) @ AHR 130 (81%), MHR 154. NB 1080v10. Steady running, walking the usual hills. Splits: 6:34, 6:51, 5:39, 7:04, 5:11, 6:15. Cadence 161. RS 817. Sunny, 16°C; windy. [H]
Thu
23 Apr
10.1 3.36pm. Anti-clockwise Mt Tuggers in 78:45 (7:48/km) @ AHR 129 (81%), MHR 154. NB 1080v10. Easy Interval Method - 20 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 138. RS 1006. Sunny, 15°C; calm. [V]
Fri
24 Apr
5 10.01pm. Unofficial Customs H'cap 5k Reverse in 33:47 (6:45/km) @ AHR 124 (78%), MHR 146. NB 1080v10. Easy Interval Method - 3k in 19:10 then 4 x 250m with 250m walk recoveries. Tired legs. Cadence 158. RS 838. Sunny, 16°C; calm. [V]
Sat
25 Apr
10.2 4.03pm. Clockwise Mt Tuggers in 67:40 (6:38/km) @ AHR 123 (77%), MHR 140. NB 1080v10. Steady running with a few hill walks. Middle kms felt smooth, okay legs. Cadence 161. RS 816. Sunny, 17°C; breezy. [M]
Sun
26 Apr
nil Rest day.
Week 17 49k - A bit tired this week. Weight 72.3kg.
Mon
27 Apr
10.1 12.08pm. Eddison Park orienteering plus Cemetery warm-down in 71:18 (7:04/km) @ AHR 124 (78%), MHR 140. NB Beacon. 3 laps, lots of stopping. Easy running, legs OK. Cadence 161. RS 875. Sunny, 14°C; calm. [V]
Tue
28 Apr
6

5
12.09pm. Lake Stakes Unofficial 6k in 40:30 (6:45/km) @ AHR 124 (78%), MHR 150. NB 1080v10. Easy Interval Method - 3k steady then 6 x 250m, 250m walk recoveries. Steady 250s. Cadence 155. RS 837. Warm, 18°C; breezy. [V]
5:03pm. Pubrunners Charles River 5k with Dave in 25:58 (5:12/km) @ AHR 134 (84%), MHR 145. Pegasus Turbo. Hard tempo. Splits: 5:14, 5:06, 5:08, 5:19, 5:10. Cadence 174. Tired legs, so good. RS 696. Mild, 18°C; calm. [H]
Wed
29 Apr
6 12.03pm. Unofficial BBQ Stakes 6k in 43:07 (7:11/km) @ AHR 122 (76%), MHR 135. NB 1080v10. Slippery mud, lots of walking! Splits: 7:29, 7:34, 6:39, 8:38, 5:56, 6:39. Cadence 150. RS 877. Mild, 14°C; raining. [E]
Thu
30 Apr
5 2.27pm. Race: Sri Chinmoy Cooleman Clip 5k in 33:16 (6:39/km) @ AHR 133 (83%), MHR 148. Hoka Clifton. Chased Jimmy, passing before the stairs (walked, also the grassy hill). Splits: 7:13, 7:37, 5:19, 7:14, 5:39. RS 885. Cold, 7°C; breezy. [H]
Fri
1 May
5 12.05pm. Unofficial Customs H'cap 5k Reverse in 31:44 (6:21/km) @ AHR 126 (79%), MHR 144. NB Beacon Matra. Easy Interval Method - 3k in 17:54 then 4 x 250m with 250m walk recoveries. Good legs. Cadence 162. RS 800. Cold, 0°C; very windy. [V]
Sat
2 May
9.3 3.35pm. Theodore trail bowl run in 68:20 (7:21/km) @ AHR 117 (73%), MHR 146. NB 1080v10. Easy Interval Method - 20 x 250m, 250m walk recoveries. Legs good, flat/down 250s below 4:30/km pace. Cadence 140. RS 860. Overcast, 5°C; breezy. [V]
Sun
3 May
6.7 2.42pm. Theodore trail the hard direction plus a bit of Conder in 45:03 (6:43/km) @ AHR 125 (78%), MHR 144. NB 1080v10. Tired legs, walked the hills. Hiked up Mt Tuggers afterwards. Great weather. Cadence 158. RS 840. Sunny, 13°C; calm. [M]
Week 18 53k - Good week. Weight 72.0kg.
Mon
4 May
5 12.15pm. Fadden Pines orienteering with Rog and Jim in 36:48 moving time (7:22/km) @ AHR 117 (73%), MHR 143. NB Beacon. Very easy running with a few mistakes. Not an easy course. Cadence 153. RS 861. Sunny, 12°C; calm. [V]
Tue
5 May
6.5

5
12.08pm. Lake Stakes Reverse 6k in 39:18 (6:33/km) @ AHR 130 (81%), MHR 150. NB 1080v10. Easy Interval Method - 3k in 18:05 + 6 x 250m, 250m walk recoveries. 500m warm-up. Cadence 156. RS 852. Sunny, 14°C; calm. [V]
5:06pm. Pubrunners Charles River 5k with Dave in 26:35 (5:19/km) @ AHR 136 (85%), MHR 152. NB 1080v10. Tempo. Splits: 5:12, 5:07, 5:17, 5:24, 5:30. Cadence 173. About the right effort. RS 723. Clear, 12°C; calm. [H]
Wed
6 May
6 12.09pm. Unofficial BBQ Stakes (reverse) 6k in 37:29 (6:15/km) @ AHR 127 (79%), MHR 143. NB 1080v10. Steady run, walking the hills. Splits: 6:32, 6:31, 6:33, 6:24, 5:55, 5:25. Cadence 160. RS 793. Sunny, 15°C; calm. [M]
Thu
7 May
10.2 3.37pm. Anti-clockwise Mt Tuggers in 81:33 (8:00/km) @ AHR 124 (78%), MHR 152. NB 1080v10. Easy Interval Method - 20 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 137. RS 991. Sunny, 16°C; breezy. [V]
Fri
8 May
5 12.09pm. Unofficial Customs H'cap 5k in 31:37 (6:19/km) @ AHR 131 (82%), MHR 151. NB Beacon Matra. Easy Interval Method - 3k in 16:16 (5:25/km) then 4 x 250m with 250m walk recoveries. Good legs. Cadence 158. RS 828. Sunny, 16°C; breezy. [V]
Sat
9 May
11.6 1.55pm. Theodore trail east, Mt Tuggers clockwise in 1:26:45 (7:29/km) @ AHR 120 (75%), MHR 151. NB 1080v10. Easy Interval Method - mostly 500m runs at around 5:30/km, 250m walk recoveries. Cadence 146. RS 897. Overcast, 11°C; windy! [V]
Sun
10 May
6.7 1.54pm. Theo Trail down, Conder, Lake Gordon in 35:09 (5:15/km) @ AHR 138 (86%), MHR 146 (chest strap). NB 1080v10. Tempo run - 5:13, 5:18, 5:04, 5:09, 5:10, 5:27 +. Right effort for a tempo run. Cadence 171. RS 724. Sunny, 10°C; breezy. [H]
Week 19 56k - Another good week. Weight 72.4kg.
Mon
11 May
4.8 12.05pm. Weston Park orienteering with Rog and Jim in 36:30 moving time (7:36/km) @ AHR 122 (76%), MHR 143. NB Beacon. Easy run/walk, a couple of controls very hard to find. Legs OK. Cadence 153. RS 928. Sunny, 10°C; calm. [V]
Tue
12 May
6

6.3
12.07pm. Lake Stakes 6k in 39:15 (6:33/km) @ AHR 123 (77%), MHR 147. NB 1080v10. Easy Interval Method - 3k in 18:28 + 6 x 250m, 250m walk recoveries. Legs pretty good. Cadence 157. RS 805. Sunny, 10°C; breezy. [V]
4:33pm. Pubrunners Charles River with Dave and Browny in 25:49 (5:10/km) @ AHR 134 (84%), MHR 147. Pegasus Turbo. Hard tempo. Splits: 5:02, 5:05, 5:15, 5:18, 5:09. Cadence 173. Warm-up 1.3k. RS 692. Clear, 9°C; light breeze. [H]
Wed
13 May
6 12.11pm. Unofficial BBQ Stakes 6k in 37:19 (6:13/km) @ AHR 130 (81%), MHR 148. NB 1080v10. Generally faster runs plus the usual walks. Splits: 6:22, 6:31, 5:23, 7:17, 4:46, 6:55. Cadence 159. RS 809. Sunny, 10°C; calm. [H]
Thu
14 May
8 12.01pm. Speedygeese PH, total moving 54:24 (6:48/km) @ AHR 124 (78%), MHR 152. NB Beacon FW 07B. West side loops, walking the steep hills. Ten runners enjoyed the perfect weather. RS 843. Sunny, 13°C; calm. [M]
Fri
15 May
8.1 12.08pm. Unofficial Customs H'cap 5k in 31:16 (6:15/km) @ AHR 129 (81%), MHR 153. NB 1080v10. Easy Interval Method - 3k in 17:06 (5:42/km) + 4 x 250m, 250m walk recoveries. Left calf niggly at times. Cadence 159. RS 807. Sunny, 12°C; calm. [V]
Sat
16 May
8.3 3.30pm. Anti-clockwise Mt Tuggers in 59:20 (7:09/km) @ AHR 122 (76%), MHR 150. NB 1080v10. Easy Interval Method - 11 x 500m, 250m walk recoveries. Runs mostly flat or downhill. Calf good. Cadence 146. RS 872. Sunny, 13°C; calm. [V]
Sun
17 May
7.7 12.07pm. Speedygeese Stromlo 47:15 moving (6:08/km) @ AHR 132 (83%), MHR 155. NB 1080v10. Seven runners. Warm-up then 3 x 300m + 2 x 600m uphill from bottom, jog back. Tired legs from yesterday. Cadence 164. RS 810. Sunny, 14°C; calm. [H]
Week 20 55k - Good week. Weight 71.8kg. 213km last 4 weeks.


DateKms Comments
Mon
18 May
5.3 12.06pm. Lennox Gardens orienteering with Rog and Jim in 44:00 moving time (8:18/km) @ AHR 114 (71%), MHR 138. NB Beacon. Jim's 2.4k course + extra. Very short runs between controls. Cadence 151. RS 946. Sunny, 14°C; calm. [V]
Tue
19 May
6

7.2
12.07pm. Lake Stakes 6k in 39:45 (6:38/km) @ AHR 127 (79%), MHR 150. NB 1080v10. Easy Interval Method - 3k in 17:55 + 6 x 250m, 250m walk recoveries. Moderate on the 250s. Cadence 155. RS 841. Sunny, 15°C; calm. [V]
4:30pm. Pubrunners Charles River with Dave and Browny in 25:31 (5:06/km) @ AHR 136 (85%), MHR 152. Pegasus Turbo. Tempo. Splits: 5:00, 5:01, 5:05, 5:13, 5:12. Cadence 175. Course PB. Warm-up/down 2.2k. RS 694. Mild, 14°C; calm. [H]
Wed
20 May
6 12.09pm. Unofficial BBQ Stakes 6k in 37:31 (6:15/km) @ AHR 132 (83%), MHR 150. NB 1080v10. Chasing Rog. Jim flew past with 500m to run. Splits: 6:25, 6:37, 5:47, 7:07, 5:14, 6:17. Cadence 161. RS 825. Overcast, 11°C; windy. [H]
Thu
21 May
8.5 12.01pm. Speedygeese PH, total moving 55:18 (6:30/km) @ AHR 130 (81%), MHR 150. NB Beacon. East side 3-person relays on the triangle 250m loop. Nine runners enjoyed the perfect weather. RS 846. Sunny, 12°C; calm. [E]
Fri
22 May
9 11.15am. Unofficial Customs H'cap 5k in 31:58 (6:24/km) @ AHR 121 (76%), MHR 153. NB 1080v10. Easy Interval Method - 3k in 18:15 (6:05/km) + 4 x 250m, 250m walk recoveries, about 5k race effort. Cadence 157. RS 774. Cloudy, 7°C; windy. [V]
Sat
23 May
8 2.40pm. Anti-clockwise Mt Tuggers in 54:03 (6:45/km) @ AHR 124 (78%), MHR 150. NB 1080v10. Easy steady running, walking the hills. Legs and movement good. Warmer than expected. Cadence 156. RS 838. Overcast, 11°C; calm. [M]
Sun
24 May
8 12.03pm. Speedygeese Stromlo 57:30 moving (7:11/km) @ AHR 122 (76%), MHR 152. NB 1080v10. Ten runners. Warm-up then 7 x 250m on the hill loop, 250m walk recoveries. Legs a little tired. Cadence 151. RS 877. Sunny, 7°C; windy! [V]
Week 21 58k - Good week and 5k Pubrun. Weight 71.9kg.
Mon
25 May
9 11.44am. Florey orienteering with Rog and Jim in 60:24 moving time (6:43/km) @ AHR 136 (85%), MHR 150. NB Beacon. Roger's lightpole Street-O. Steady running with short walks. Cadence 156. RS 913. Sunny, 7°C; windy. [V]
Tue
26 May
6

7.6
12.07pm. Lake Stakes 6k in 39:39 (6:36/km) @ AHR 122 (76%), MHR 140. NB 1080v10. Easy Interval Method - 3k in 18:05 + 6 x 250m, 250m walk recoveries. Moderate on the 250s. Cadence 156. RS 806. Cloudy, 9°C; windy. [V]
4:41pm. Pubrunners Charles River with Dave, Andrew, Pieta and Browny in 25:32 (5:06/km) @ AHR 141 (88%), MHR 149. Pegasus Turbo. Hard tempo. Splits: 5:03, 5:05, 5:02, 5:12, 5:10. Cadence 175. Warm-down 2.6k. RS 720. Mild, 11°C; calm. [H]
Wed
27 May
6 12.08pm. Unofficial BBQ Stakes 6k in 36:45 (6:08/km) @ AHR 125 (78%), MHR 144. NB 1080v10. Chasing Rog again after Jim blew up. Splits: 6:27, 6:31, 5:26, 6:56, 5:03, 6:16. Cadence 162. RS 766. Sunny, 12°C; calm. [H]
Thu
28 May
7 12.05pm. Speedygeese PH, total moving 51:20 (7:20/km) @ AHR 117 (73%), MHR 154. NB Beacon FW07B. Flagpole relays (short sprints), got up to a good speed, legs okay. Ten runners plus Geoff. RS 858. Sunny, 13°C; calm. [V]
Fri
29 May
5 12.08pm. Unofficial Customs H'cap 5k in 30:56 (6:11/km) @ AHR 130 (81%), MHR 150. NB 1080v10. Easy Interval Method - 3k in 16:32 (5:31/km) + 4 x 250m, 250m walk recoveries, about 5k race effort. Cadence 158. RS 804. Sunny, 12°C; calm. [V]
Sat
30 May
6.2 1.54pm. Sri Chinmoy Stromlo Strides test run in 37:31 (6:03/km) @ AHR 123 (77%), MHR 146. NB 1080v10. After walking the course with Jim and Maria. Legs good. Splits: 5:57, 5:53, 6:19, 8:23, 4:52, 4:58 +. RS 744. Sunny, 7°C; calm. [M]
Sun
31 May
nil Rest day.
Week 22 47k - Good week and Pubrun 5k time. Weight 71.9kg.
Mon
1 Jun
5.8 11.42am. Tidbinbilla orienteering with Jim in 48:30 moving time (8:22/km) @ No HR data. NB Beacon. Team effort with Jim as we were worried about getting lost. Course x 2, a few mistakes. Cadence 156. Cool, 5°C; light rain. [V]
Tue
2 Jun
6

4.25
12.18pm. Lake Stakes 6k Reverse in 40:19 (6:43/km) @ AHR 117 (73%), MHR 137. NB 1080v10. Easy Interval Method - 3k in 17:33 + 6 x 250m, 250m walk recoveries. First LS since pandemic! Cadence 153. RS 786. Sunny, 10°C; calm. [V]
5.32pm. Race: Pub Runners Pedlar 4.25k - 8th? in 22:30 (5:18/km) @ AHR 135 (86%), MHR 144. Peg Turbo. Course less Carillon loop. Took 500m to catch Jim. Splits: 5:13, 5:22, 5:15, 5:20. Cadence 175. RS 715. Cool, 4°C; windy. [H]
Wed
3 Jun
6 2.41pm. Unofficial BBQ Stakes (reverse) 6k in 38:56 (6:29/km) @ AHR 134 (84%), MHR 146. NB 1080v10. Steady run, walking the hills. Splits: 6:42, 6:47, 7:00, 6:48, 6:07, 5:25. Cadence 158. RS 870. Sunny, 7°C; windy. [H]
Thu
4 Jun
6.2 12.06pm. Race: Sri Chinmoy Stromlo Strides in 34:44 (5:36/km) @ AHR 136 (85%), MHR 155. Peg Turbo. First 2k with Jim then went ahead. Felt good. Splits: 5:32, 5:30, 5:57, 7:18, 4:39, 4:46 +. Cadence 168. RS 762. Sunny, 12°C; calm. [H]
Fri
5 Jun
9.6 11.53am. Real Customs H'cap 5k in 32:19 (6:28/km) @ AHR 129 (81%), MHR 150. NB 1080v10. Easy Interval Method - 3k in about 18 minutes + 4 x 250m, 250m walk recoveries, easier than usual. Warm-up/down from PH. Cadence 156. RS 834. Sunny, 10°C; calm. [V]
Sat
6 Jun
9.5 3.06pm. Anti-clockwise Mt Tuggers in 74:06 (7:48/km) @ AHR 108 (68%), MHR 140. NB 1080v10. Easy Interval Method - 19 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Moving well. Cadence 139. RS 842. Sunny, 11°C; calm. [V]
Sun
7 Jun
8.5 12.00pm. Speedygeese Stromlo 57:06 moving (6:43/km) @ AHR 121 (76%), MHR 151. NB 1080v10. Eight runners. Warm-up then 8 x 300m with 100m walk recoveries. From 4:15 - 4:45/km pace. Good legs. Cadence 156. RS 813. Cloudy, 8°C; calm. [V]
Week 23 55k - Good week and Stromlo Strides race. Weight 71.9kg.
Mon
8 Jun
8.5 12.06pm. Speedygeese PH, total moving 58:20 (6:52/km) @ AHR 127 (79%), MHR 150. NB Beacon FW 07B. Rose Garden 200s off 3 minutes. 17 runners enjoyed the perfect weather. Cadence 165. RS 872. Sunny, 11°C; calm. [M]
Tue
9 Jun
4.9 5.34pm. Race: Pub Runners Pedlar 5k (4.85k) - 8th in 25:25 (5:14/km) @ AHR 128 (80%), MHR 141. Pegasus Turbo. Chased Jim, then solo. HR data dodgy. Splits: 5:13, 5:18, 5:14, 5:05, 4:35. Cadence 174. RS 671. Cold, 7°C; calm. [H]
Wed
10 Jun
6 12.09pm. Unofficial BBQ Stakes 6k in 40:05 (6:41/km) @ AHR 130 (81%), MHR 145. NB 1080v10. Slow first half. Walked the hills. Splits: 6:49, 7:25, 6:49, 6:58, 4:57, 6:04. Cadence 155. RS 868. Cloudy, 12°C; calm. [H]
Thu
11 Jun
7 12.07pm. Speedygeese PH, total moving 45:40 (6:31/km) @ AHR 130 (81%), MHR 150. NB Beacon FW07B. Short west side loop (running the downhill fast) then 250m relays with Andrew. Ten runners plus Geoff. RS 848. Sunny, 9°C; calm. [V]
Fri
12 Jun
9.3 11.54am. Customs H'cap 5k in 31:51 (6:22/km) @ AHR 131 (82%), MHR 151. NB 1080v10. Easy Interval Method - 3k in 17:18 (5:46/km) + 4 x 250m, 250m walk recoveries. Warm-up/down from PH. Cadence 154. RS 834. Sunny, 12°C; calm. [V]
Sat
13 Jun
8.5 1.45pm. Theodore trail out/back and east side down in 66:24 (7:49/km) @ AHR 110 (69%), MHR 145. NB 1080v10. Easy Interval Method - 17 x 250m, 250m walk recoveries. Tired legs. Cadence 138. RS 859. Cloudy, 14°C; calm. [V]
Sun
14 Jun
9.3 12.01pm. Speedygeese Stromlo 67:30 moving (7:16/km) @ AHR 116 (73%), MHR 148. NB 1080v10. Six runners. Warm-up then 9 x 250m with 250m walk recoveries. Average 4:12/km pace, downhills of the hill loop. RS 842. Sunny, 9°C; windy. [V]
Week 24 53k - Good Pubrun 5k. Weight 72.0kg. 213 km last 4 weeks.


DateKms Comments
Mon
15 Jun
8.4 11.58am. Deakin orienteering with Rog and Jim in 64:30 moving time (7:41/km) @ AHR 112 (70%), MHR 143. NB 1080v10. Using the Map App, trouble finding a few controls, team with Jim. Cadence 152. RS 860. Overcast, 11°C; calm. [V]
Tue
16 Jun
8 11.55am. Lake Stakes 6k in 38:45 (6:28/km) @ AHR 130 (81%), MHR 150. NB 1080v10. Easy Interval Method - 2k warm-up then 5 x 500m/250m walk recoveries. Runs averaged 5:00/km. Cadence 154. RS 840. Overcast, 12°C; windy. [V]
Wed
17 Jun
6 12.07pm. Unofficial BBQ Stakes 6k in 35:58 (6:00/km) @ AHR 130 (81%), MHR 155. NB 1080v10. With Rog, chasing Jim. Good legs. Splits: 6:37, 6:43, 5:16, 6:46, 4:53, 5:39. Cadence 162. RS 780. Sunny, 12°C; calm. [H]
Thu
18 Jun
nil Rest day.
Fri
19 Jun
9.4 12.20pm. Customs H'cap 5k in 31:05 (6:13/km) @ AHR 137 (86%), MHR 155. NB 1080v10. Easy Interval Method - 3k in 15:44 (5:15/km) + 4 x 250m, 250m walk recoveries. Warm-up/down from PH. Cadence 154. RS 852. Sunny, 13°C; calm. [V]
Sat
20 Jun
9.3 1.45pm. Theodore trail east, Mt Tuggers south in 60:12 (6:28/km) @ AHR 128 (80%), MHR 150. NB 1080v10. Steady run with hill walks. Some good running in the middle parts. Warm! Cadence 160. RS 829. Cloudy, 16°C; calm. [M]
Sun
21 Jun
6.1 6.48pm. Theo Trail downhill, Tharwa Drive, Calwell High in 32:30 (5:20/km) @ AHR 142 (89%), MHR 151. NB 1080v10. Hard tempo effort. Legs and movement good. 5:27, 5:20, 5:28, 5:08, 5:16, 5:16. Cadence 171. RS 757. Overcast, 7°C; calm. [H]
Week 25 47k - OK week, BBQ Stakes and Sunday run. Weight 72.1kg.
Mon
22 Jun
7.1 11.37am. Red Hill orienteering with Rog and Jim in 48:38 (6:51/km) @ AHR 126 (79%), MHR 151. NB Beacon. Using the MapRun App, trouble finding number 14, teamed with Jim. Cadence 159. RS 863. Sunny, 8°C; calm. [V]
Tue
23 Jun
8 11.56am. Lake Stakes 6k in 39:51 (6:39/km) @ AHR 124 (78%), MHR 150. NB 1080v10. Easy Interval Method - 2k in 11:45 then 7 x 250m/250m walk recoveries. Runs averaged 4:46/km. 2k warm-up. Cadence 151. RS 824. Sunny, 9°C; breezy. [V]
Wed
24 Jun
6 12.22pm. Race: BBQ Stakes Official (!) 6k in 34:35 (5:46/km) @ AHR 140 (88%), MHR 153. NB 1080v10. Ran hard, usual hill walks. Good legs. Splits: 5:57, 6:12, 5:13, 6:12, 4:57, 6:01. Cadence 166. RS 807. Sunny, 13°C; calm. [H]
Thu
25 Jun
8.3 12.06pm. Speedygeese PH, total moving 52:48 (6:22/km) @ AHR 128 (80%), MHR 151. NB Beacon FW07B. West side 930m loop continuous at about 5:45/km pace. A little tired. 11 runners, mostly ladies. RS 814. Sunny, 11°C; breezy. [M]
Fri
26 Jun
9.2 12.20pm. Customs H'cap 5k in 31:03 (6:13/km) @ AHR 127 (79%), MHR 145. NB 1080v10. Easy Interval Method - 3k in 16:52 (5:37/km) + 4 x 250m, 250m walk recoveries. Warm-up/down from PH. Cadence 159. RS 789. Sunny, 9°C; calm. [V]
Sat
27 Jun
7.2 2.46pm. Anti-clockwise Mt Tuggers in 48:30 (6:44/km) @ AHR 120 (75%), MHR 145. NB 1080v10. Very easy running with hill walks, hoping to feel good tomorrow morning. Cadence 139. RS 808. Sunny, 9°C; calm. [E]
Sun
28 Jun
8.1 10.30am. Race: Sri Chinmoy Tuggeranong Trot 8k - 59th in 45:16 (5:35/km) @ AHR 141 (88%), MHR 149. NB Beacon Matra. Ran hard, chasing Jim first km, then runners from earlier wave. Legs good early, faded last 3k. 1:30 faster than last year. Splits: 5:50, 5:15, 5:17, 5:21, 5:34, 5:50, 6:03, 5:36. 3rd M60. Cadence 173. RS 788. Sunny, 8°C; calm. [B]
Week 26 54k - Good Tuggie Trot 8k race. Weight 72.3kg.
Mon
29 Jun
9.4 11.32am. Curtin orienteering with Rog and Jim in 73:06 (7:47/km) @ AHR 117 (73%), MHR 142. NB 1080v10. Using the MapRun App, major problems finding #11 and #18. Lots of walking. Cadence 151. RS 910. Overcast, 10°C; calm. [V]
Tue
30 Jun
6.5 12.25pm. Lake Stakes 6k in 40:12 (6:42/km) @ AHR 123 (78%), MHR 153. NB 1080v10. Easy Interval Method - 3k in 18:19 then 5 x 250m/250m walk recoveries. Runs averaged 4:46/km. 500m warm-up. Cadence 154. RS 824. Sunny, 11°C; calm. [V]
Wed
1 Jul
6 12.25pm. Race: BBQ Stakes Reverse 6k in 34:50 (5:48/km) @ AHR 142 (89%), MHR 157. NB 1080v10. Ran hard, chasing Jim. Caught up then slowed last km. Splits: 6:04, 6:15, 5:42, 5:47, 5:18, 5:33. Cadence 164. RS 824. Sunny, 11°C; calm. [H]
Thu
2 Jul
6.2 12.06pm. Speedygeese PH, total moving 42:24 (6:50/km) @ AHR 118 (74%), MHR 127. NB Beacon FW 07B. Very easy jogging, 40 second out/backs x 12 west side track and footpath. Tired legs. Cadence 161. RS 807. Sunny, 8°C; windy! [E]
Fri
3 Jul
9.3 12.21pm. Customs H'cap 5k in 31:44 (6:21/km) @ AHR 124 (78%), MHR 129. NB 1080v10. Maffetone Method - easy shuffle. Walked the hill. Splits: 6:21, 6:25, 6:19, 6:06, 6:36. Warm-up/down from PH. Cadence 169. RS 787. Sunny, 8°C; windy! [M]
Sat
4 Jul
6.6 1.01pm. Race: YCRC Winter Series: Stromlo 'Smithy' 2.7k - 4th in 14:29 (5:22/km) @ AHR 144 (90%), MHR 153. Beacon Old. Good result after the 2k earlier in 10:09 (close race with Jim). Cadence 174. 1.9k warm-up. RS 772. Sunny, 8°C; breezy. [B]
Sun
5 Jul
3.7 3.13pm. Race: Fadden Pines Cross Country 2,500m - 13th in 12:42 (5:05/km) @ AHR 137 (85%), MHR 149. NB Beacon Old. Splits: 5:11, 5:10, 2:21. Cadence 177. Caught Jim after 1 km. Good legs. Lap warm-up. RS 696. Sunny, 13°C; calm. [B]
Week 27 48k - Good races, starting to run well again. Weight 72.8kg.
Mon
6 Jul
7.4 12.06pm. Chisholm orienteering with Jen and Jim in 53:58 (7:18/km) @ AHR 120 (75%), MHR 136. NB 1080v10. Using the MapRun App, which missed #1. Steady jogging with some walking (18/20). Cadence 150. RS 875. Sunny, 6°C; calm. [M]
Tue
7 Jul
9.6 12.25pm. Lake Stakes Reverse 6k in 38:34 (6:26/km) @ AHR 123 (77%), MHR 128. NB 1080v10. MAF Method - steady, keeping HR between 120 and 127. Splits: 6:25, 6:20, 6:20, 6:26, 6:38, 6:21. Cadence 168. RS 791. Sunny, 8°C; windy. [M]
Wed
8 Jul
6 12.25pm. BBQ Stakes 6k in 39:10 (6:32/km) @ AHR 122 (76%), MHR 132. NB 1080v10. MAF Method - not easy to keep the HR down on the hills. Splits: 6:53, 7:02, 6:10, 7:02, 5:32, 6:21. Cadence 161. RS 796. Overcast, 8°C; calm. [M]
Thu
9 Jul
10 3.01pm. Johnson Drive O/B 10k in 68:09 (6:49/km) @ AHR 123 (77%), MHR 134. NB 1080v10. MAF Method - needing walks, especially coming back. 5k splits: 32:06, 36:03. Cadence 160. RS 838. Sunny, 13°C; calm. [M]
Fri
10 Jul
9.3 12.21pm. Customs H'cap 5k in 32:18 (6:28/km) @ AHR 131 (82%), MHR 138. NB 1080v10. Maffetone Method - easy shuffle. Walked the hill. Splits: 6:20, 6:16, 6:23, 6:20, 6:52. Warm-up/down from PH. Cadence 168. RS 846. Sunny, 13°C; calm. [M]
Sat
11 Jul
10 2.43pm. Richardson Shops 10k in 69:08 (6:55/km) @ AHR 123 (77%), MHR 132. NB 1080v10. MAF Method - easier course, 50m elevation gain. Judged pace better, still a lot of walking. 5k splits: 33:47, 35:21. Cadence 158. RS 850. Light rain, 8°C; calm. [M]
Sun
12 Jul
3.9 3.15pm. Race: Fadden Pines Cross Country 2,500m - 9th in 12:34 (5:02/km) @ AHR 136 (85%), MHR 150. NB Beacon Old. Splits: 5:13, 5:05, 2:16. Started fast, caught Jim early. Short warm-up/down. Cadence 181. RS 684. Cloudy, 10°C; calm. [B]
Week 28 56k - Good week and Fadden Pines race. Weight 71.9kg. 205 km last 4 weeks.


DateKms Comments
Mon
13 Jul
7.5 12.06pm. Hughes Orienteering with Rog and Jim in 54:11 (7:13/km) @ AHR 122 (76%), MHR 139. NB 1080v10. Using the MapRun App, took a while to find #17 and wrong way to #12 (18/20). Cadence 151. RS 881. Cloudy, 8°C; breezy. [M]
Tue
14 Jul
6 12.24pm. Lake Stakes 6k in 39:41 (6:37/km) @ AHR 122 (76%), MHR 128. NB Beacon. MAF Method - With Rog, some walks. Legs felt very good. Splits: 6:07, 5:56, 6:45, 6:50, 6:44, 7:17. Cadence 159. RS 807. Sunny, 7°C; windy! [M]
Wed
15 Jul
6 12.26pm. BBQ Stakes 6k in 38:50 (6:28/km) @ AHR 124 (78%), MHR 135. NB 1080v10. MAF Method - a little faster than last week. Good legs. Hill and HR walks. Splits: 6:52, 7:09, 6:06, 6:48, 5:31, 6:20. Cadence 161. RS 803. Sunny, 5°C; breezy. [M]
Thu
16 Jul
10 2.43pm. Johnson Drive 10k in 63:40 (6:22/km) @ AHR 125 (78%), MHR 132. NB 1080v10. MAF Method - improving, not as much walking. Splits: 6:21, 6:06, 6:42, 5:54, 6:09, 6:19, 6:13, 6:32, 6:22, 6:54. Cadence 168. RS 796. Cool, 9°C; breezy. [M]
Fri
17 Jul
9.9 12.20pm. Customs H'cap 5k in 31:56 (6:23/km) @ AHR 128 (80%), MHR 134. NB Beacon. MAF Method. Walked the hill. Splits: 6:16, 6:21, 6:22, 6:18, 6:36. Improved from last week. Warm-up/down from PH. Cadence 170. RS 817. Sunny, 9°C; breey. [M]
Sat
18 Jul
6.5 1.02pm. Race: YCRC - Runners Shop 5k - 50th in 25:38 (5:08/km) @ AHR 147 (92%), MHR 155. Pegasus Turbo. Ran hard, mostly alone, chasing Geoff (24:11) then a junior girl, passed with 1.5k to go. Splits: 5:01, 4:59, 5:02, 5:07, 5:10 + 19s. Cadence 178. Happy with the run, 24:51 last year. Legs good, but not fresh. Warm-up 1.5k slow with Geoff. RS 754. Sunny, 11°C; calm. [B]
Sun
19 Jul
10 10.10am. Race: Sri Chinmoy Gungahlin Gallop Trail 10k - 134th in 75:44 (7:34/km) @ AHR 125 (78%), MHR 135. NB 1080v10. Ran/walked to HR up the hill, mostly running back, following Helen. Splits: 43:00/32:44. Legs OK. RS 947. Sunny, 8°C; windy. [M]
Week 29 56k - Good Runners Shop 5k race. Weight 72.0kg.
Mon
20 Jul
8.2 11.46am. Curtin Orienteering with Rog and Jim in 57:04 (6:58/km) @ AHR 119 (74%), MHR 134. NB Beacon. Using the MapRun App, small mistake at #4 and #3, otherwise good navigation. Cadence 154. RS 828. Sunny, 7°C; breezy. [M]
Tue
21 Jul
6.7 12.24pm. Lake Stakes 6k in 38:15 (6:23/km) @ AHR 125 (78%), MHR 133. Pegasus Turbo 2. MAF Method - Improving. A few short walks. Good legs. Splits: 6:24 6:00, 6:33, 6:12, 6:37, 6:12. Cadence 166. RS 797. Sunny, 10°C; calm. [M]
Wed
22 Jul
7.6 12.25pm. BBQ Stakes 6k in 39:18 (6:33/km) @ AHR 126 (79%), MHR 135. NB 1080v10. MAF Method - a little slower than last week. Hill walks. 1.8k warm-up. Splits: 6:36, 7:11, 6:28, 7:07, 5:33, 6:19. Cadence 160. RS 825. Sunny, 10°C; breezy. [M]
Thu
23 Jul
10 2.21pm. Johnson Drive 10k in 63:48 (6:23/km) @ AHR 127 (79%), MHR 133. NB 1080v10. MAF Method - HR higher than last week. Splits: 6:20, 6:04, 6:48, 5:52, 6:08, 6:20, 6:14, 6:27, 6:51, 6:40. Cadence 167. RS 810. Sunny, 8°C; breezy. [M]
Fri
24 Jul
9.6 12.20pm. Customs H'cap 5k in 32:00 (6:24/km) @ AHR 127 (79%), MHR 133. Pegasus Turbo 2. MAF Method. Walked the hill. Splits: 6:19, 6:20, 6:28, 6:16, 6:30. Similar to last week. Warm-up/down from PH. Cadence 167. RS 813. Sunny, 10°C; windy. [M]
Sat
25 Jul
10.1 2.03pm. Theo trail, Conder to a lap of Gordon Lake in 65:09 (6:27/km) @ AHR 125 (78%), MHR 132. NB 1080v10. MAF Method - steady running with two short walks and photo stops. Legs good. Cadence 168. RS 806. Cloudy, 12°C; calm. [M]
Sun
26 Jul
nil Rest day. Helped at Fadden Pines then to Joy and Mal's for dinner.
Week 30 52k - Another steady week of MAF running. Weight 71.8kg.
Mon
27 Jul
7.3 12.07pm. Fadden Orienteering with Rog, Jen and Jim in 53:26 (7:19/km) @ AHR 128 (80%), MHR 145. NB 1080v10. MapRun App, slow finding #4, second back behind Jim (15), got 18/20. Hilly! Cadence 150. RS 937. Light rain, 6°C; windy! [H]
Tue
28 Jul
8.1 12.24pm. Lake Stakes 6k in 39:00 (6:30/km) @ AHR 125 (78%), MHR 133. Pegasus Turbo 2. MAF Method - Steady, headwind coming back, short walks. Splits: 6:39, 6:20, 6:35, 6:36, 6:23, 6:26. Warm-up 2.1k. Cadence 167. RS 813. Sunny, 9°C; windy. [M]
Wed
29 Jul
8 12.25pm. BBQ Stakes 6k in 39:40 (6:37/km) @ AHR 130 (81%), MHR 143. NB 1080v10. MAF Method - struggled to keep HR down. Hill walks. 2k warm-up. Splits: 6:43, 7:09, 6:15, 7:28, 5:39, 6:22. Cadence 159. RS 859. Sunny, 13°C; calm. [M]
Thu
30 Jul
11.2 12.05pm. Speedygeese PH, total moving 79:30 (7:06/km) @ AHR 122 (76%), MHR 134. NB Beacon FW 07B. West side figure-8 loops, walking the hills. Ten runners. Good legs. Trail lap clockwise warm-down. RS 866. Sunny, 11°C; calm. [M]
Fri
31 Jul
9.2 12.20pm. Customs H'cap 5k, 8th in 31:23 (6:17/km) @ AHR 131 (82%), MHR 138. Pegasus Turbo 2. Steady run. Splits: 6:01, 6:06, 6:16, 6:09, 6:46. Trying to stay under 135 HR. Warm-up/down from PH. Cadence 167. RS 822. Sunny, 11°C; calm. [H]
Sat
1 Aug
14.1 1:02pm. Theo trail, Bonython trail, Lake Tugg, Is Plains in 97:48 (6:56/km) @ AHR 118 (74%), MHR 136. NB 1080v10. 5k in 30:57, a walk then 750m run/250m walk intervals. Legs and energy good. Cadence 153. RS 818. Sunny, 10°C; calm. [M]
Sun
2 Aug
4.1 3.15pm. Race: Fadden Pines Cross Country 2,500m - 8th in 12:39 (5:04/km) @ AHR 142 (89%), MHR 155. NB Beacon Old. Splits: 5:20, 5:15, 2:04. Caught fast starting Jim at 1k. Warm-up 1.6k. Cadence 179. RS 719. Sunny, 11°C; calm. [B]
Week 31 62k - Good week and Fadden Pines XC race. Weight 71.8kg.
Mon
3 Aug
7.6 12.03pm. Monash Orienteering with Jim in 51:12 (6:44/km) @ AHR 123 (77%), MHR 139. NB 1080v10. MapRun App, no mistakes! Steady running with walks on the hills and out of controls. Cadence 153. RS 829. Sunny, 8°C; calm. [M]
Tue
4 Aug
9 12.24pm. Lake Stakes Reverse 6k in 37:48 (6:18/km) @ AHR 128 (80%), MHR 135. NB 1080v10. MAF Method - headwind going out, no walks. Splits: 6:35, 6:20, 6:22, 6:08, 6:11, 6:03. 3k warm-up. Cadence 169. RS 806. Sunny, 7°C; windy! [M]
Wed
5 Aug
8 12.25pm. Race: BBQ Stakes Reverse 6k in 36:12 (6:02/km) @ AHR 138 (86%), MHR 153. NB 1080v10. Easy 1st km then harder, usual walks, 28th. Splits: 6:25, 6:20, 6:04, 6:09, 5:53, 5:15. Cadence 161. RS 833. Sunny, 4°C; windy! [H]
Thu
6 Aug
11.1 12.06pm. Speedygeese PH, total moving 79:40 (7:11/km) @ AHR 119 (74%), MHR 141. NB 1080v10. West side loops, walked hills plus short oval sprints. 15 runners. OK legs. Cadence 156. Trail lap clockwise warm-down. RS 854. Sunny, 7°C; calm. [M]
Fri
7 Aug
5 12.17pm. Customs H'cap 5k in 30:31 (6:06/km) @ AHR 135 (84%), MHR 149. Pegasus Turbo 2. Easy Interval Method - 3k in 16:49 + 4 x 250m, 250m walk recoveries. Splits: 5:50, 5:33, 5:26, 6:30, 7:10. Cadence 162. RS 824. Raining, 6°C; windy. [V]
Sat
8 Aug
3 12.45pm. Race: YCRC Winter Series: Stromlo 3k - 20th in 14:48 (4:56/km) @ AHR 143 (89%), MHR 157. Beacon FW07B. Two laps of the 1.5k hill loop (less the mountain). Chased juniors first lap then solo. Very wet! Lots of puddles. Splits: 4:56, 5:09, 4:43. Cadence 178. Strides warm-up. RS 705. Raining, 9°C; calm. [B]
Sun
9 Aug
nil Rest day. Recovery from yesterday's race.
Week 32 43k - Good Stromlo XC race. Weight 72.3kg. 213 km last 4 weeks.


DateKms Comments
Mon
10 Aug
9 11.55am. Chapman Orienteering with Jim in 71:48 (7:59/km) @ AHR 122 (76%), MHR 140. NB 1080v10. Tough course, hilly! More walking than usual. One small mistake. Jim got lost. Cadence 145. RS 973. Sunny, 8°C; breezy. [M]
Tue
11 Aug
10 12.23pm. Lake Stakes 6k in 38:36 (6:26/km) @ AHR 126 (79%), MHR 134. Pegasus Turbo 2. MAF Method - Short walks at turn and bridge. Splits: 6:37, 6:21, 6:37, 6:23, 6:14, 6:21. Warm-up 4k. Cadence 166. RS 811. Some cloud, 7°C; breezy. [M]
Wed
12 Aug
8 12.24pm. BBQ Stakes 6k in 39:18 (6:33/km) @ AHR 128 (80%), MHR 143. NB 1080v10. MAF Method - steady with the usual hill walks. 2k warm-up. Splits: 6:31, 6:57, 6:01, 7:31, 5:34, 6:41. Cadence 159. RS 838. Cloudy, 11°C; calm. [M]
Thu
13 Aug
13 1:52pm. Theo trail, Bonython trail, Lake Tugg, Is Plains in 89:12 (6:52/km) @ AHR 124 (78%), MHR 135. NB 1080v10. 5k in 31:18, then 750m run/250m walk intervals. Good early but tired later on. Cadence 157. RS 851. Sunny, 15°C; calm. [M]
Fri
14 Aug
9.5 12.22pm. Customs H'cap 5k in 31:38 (6:20/km) @ AHR 126 (79%), MHR 133. NB 1080v10. MAF Method. Walked the hill. Splits: 6:14, 6:13, 6:19, 6:16, 6:32. 19th from 29. MAF pace improving? Warm-up/down from PH. Cadence 168. RS 797. Cloudy, 10°C; calm. [M]
Sat
15 Aug
6 1.01pm. Race: YCRC Winter Series: Diddams Close 4k - 7th in 20:22 (5:05/km) @ AHR 148 (93%), MHR 154. Peg Turbo 2. Bikepath out/back, chasing Jim 1st km, then solo. Hard effort, legs OK but not fresh. Splits: 5:04, 5:06, 5:07, 5:05. Cadence 177. 2k race as a warm-up in 12:35.36 (same as Cheptegei's new 5000m WR). RS 754. Damp, 9°C; calm. [B]
Sun
16 Aug
8.2 9.30am. Race: Sri Chinmoy 5 Mile (Lennox Gdns 8.05k) - 65th in 53:06 (6:36/km) @ AHR 126 (79%), MHR 134. NB 1080v10. MAF Method, steady. Splits: 6:30, 6:37, 6:36, 6:40, 6:23, 6:29, 6:25, 6:17+. Cadence 167. RS 831. Cloudy, 9°C; windy! [M]
Week 33 63k - Good week and OK YCRC 4k race. Weight 71.9kg.
Mon
17 Aug
8.9 12.25pm. Kaleen Orienteering with Jim, Rog and Dave in 56:06 (6:18/km) @ AHR 130 (81%), MHR 141. NB 1080v10. Easier course, flat. Two small mistakes, getting 16/20 controls. Legs good. Cadence 161. RS 819. Sunny, 10°C; breezy. [M]
Tue
18 Aug
8 12.23pm. Lake Stakes 6k in 38:02 (6:20/km) @ AHR 126 (79%), MHR 133. Pegasus Turbo 2. MAF - Short walks at turn and bridge. Splits: 6:35, 6:19, 6:35, 6:05, 6:12, 6:12. 15th. Warm-up 2k. Cadence 168. RS 799. Some cloud, 10°C; windy. [M]
Wed
19 Aug
8.1 12.25pm. BBQ Stakes 6k in 40:24 (6:44/km) @ AHR 126 (79%), MHR 139. NB 1080v10. MAF Method - very slippery; fell over. Longer walks. 2k warm-up. Splits: 6:43, 7:07, 6:17, 7:50, 5:33, 6:47. Cadence 158. RS 848. Rainy, 6°C; windy. [M]
Thu
20 Aug
9.4 12.06pm. Speedygeese PH, 6.1k moving 42:00 (6:53/km) @ AHR 114 (71%), MHR 140. NB Beacon. West side loops, walked the hill, strides the downs. Cadence 158. Trail 3.3k warm-down with Sandeep. RS 785. Sunny, 8°C; breezy. [V]
Fri
21 Aug
9.3 12.21pm. Customs H'cap 5k in 30:55 (6:11/km) @ AHR 126 (79%), MHR 132. Pegasus Turbo 2. MAF Method. Walked the hill. Splits: 6:12, 6:11, 6:09, 5:54, 6:30. 9th/22. Headwind out. Warm-up/down from PH. Cadence 169. RS 779. Cloudy, 5°C; windy! [M]
Sat
22 Aug
8.2 4.08pm. Anti-clockwise Mt Tuggers in 55:30 (6:46/km) @ AHR 123 (77%), MHR 135. NB 1080v10. MAF HR, walking the hills. Good legs. Snow this morning! Snow on the Brindies. Very cold. Cadence 159. RS 833. Cloudy, 3°C; breezy. [M]
Sun
23 Aug
4.5 3.14pm. Race: Fadden Pines Cross Country 2,500m - 5th in 13:02 (5:13/km) @ AHR 142 (89%), MHR 152. NB Beacon Old. Splits: 5:23, 5:20, 2:19. Caught Jim after 1 lap. Hard. Muddy. Short warm-up. Cadence 179. RS 740. Cloudy, 5°C; breezy. [B]
Week 34 56k - OK week but a slow race. Weight 71.8kg.
Mon
24 Aug
8.2 11.39am. Chisholm orienteering with Rog and Jim in 54:45 (6:41/km) @ AHR 132 (83%), MHR 148. NB 1080v10. Using the MapRun App, 20/20 controls, anti-clockwise. Good legs, walked hills. Great snow views. Cadence 159. RS 881. Sunny, 9°C; calm. [H]
Tue
25 Aug
9.2 12.24pm. Lake Stakes 6k in 37:54 (6:19/km) @ AHR 128 (80%), MHR 144. Pegasus Turbo 2. Run to the bridge with Raj, walk hill, run back. Splits: 6:10, 5:46, 6:39, 6:56, 5:53, 6:15. 16th. Warm-up 3.2k. Cadence 161. RS 809. Sunny, 11°C; calm. [M]
Wed
26 Aug
9 12.25pm. BBQ Stakes 6k in 37:42 (6:17/km) @ AHR 133 (83%), MHR 144. NB 1080v10. Steady run with the usual hill walks. 3k warm-up. Splits: 6:17, 6:49, 5:49, 6:58, 5:22, 6:24. Tight left achilles early. Cadence 161. RS 836. Sunny, 11°C; calm. [H]
Thu
27 Aug
10.3 12.03pm. Speedygeese PH, 10.3k moving 74:45 (7:15/km) @ AHR 116 (73%), MHR 136. NB Beacon. West relays with Ruth and JB, walked the hill, striding the downs. Cadence 156. Trail 3.3k anti-clockwise warm-down. RS 842. Sunny, 13°C; breezy. [V]
Fri
28 Aug
10.2 12.21pm. Customs H'cap 5k in 30:09 (6:02/km) @ AHR 130 (81%), MHR 139. Pegasus Turbo. Steady effort, walking the hill. Splits: 5:47, 5:56, 6:00, 5:59, 6:22. 5th/23. Legs good. Warm-up/down from PH. Cadence 169. RS 784. Sunny, 11°C; windy. [M]
Sat
29 Aug
8.1 4:12pm. Theo trail, Conder to Gordon Lake in 46:30 (5:44/km) @ AHR 134 (84%), MHR 142. NB 1080v10. Aim was to stay under 6 minute ks. Pushing a bit, legs okay, enjoyed the downhill bikepath section. Cadence 170. RS 769. Sunny, 15°C; calm. [H]
Sun
30 Aug
4.1 3.15pm. Race: Fadden Pines Cross Country 2,500m - 5th in 12:54 (5:10/km) @ AHR 144 (90%), MHR 152. NB Beacon Old. Splits: 5:22, 5:16, 2:16. Slow start, caught Jim after 1 lap. Warm-up 1.6k. Cadence 177. RS 743. Sunny, 11°C; windy. [B]
Week 35 59k - Good week again. Legs feeling good. Weight 71.7kg.
Mon
31 Aug
7.3 12.04pm. Scullin Orienteering with Rog, Mick and Jim in 46:52 (6:25/km) @ AHR 128 (80%), MHR 141. NB 1080v10. Using MapRun App, 20/20 controls, anti-clockwise. Ahead of Rog by 8 secs. Felt OK. Cadence 160. RS 822. Sunny, 13°C; calm. [M]
Tue
1 Sep
9.2 12.24pm. Lake Stakes Reverse 6k in 37:32 (6:15/km) @ AHR 128 (80%), MHR 139. NB 1080v10. Even effort with a couple of walks. Splits: 6:05, 6:03, 6:02, 6:10, 5:44, 7:21. 3.2k warm-up. Cadence 163. RS 801. Sunny, 11°C; breezy (north). [M]
Wed
2 Sep
8.2 12.25pm. Race: BBQ Stakes Reverse 6k in 36:13 (6:02/km) @ AHR 134 (84%), MHR 148. NB 1080v10. Even, usual walks, 33rd, lower HR than last month. Splits: 6:16, 6:16, 6:14, 6:07, 5:59, 5:15. Cadence 161. RS 809. Sunny, 14°C; windy. [H]
Thu
3 Sep
10.2 12.05pm. Speedygeese PH, 10.2k moving 64:18 (6:18/km) @ AHR 127 (79%), MHR 148. NB Beacon. West side footpath pyramid intervals (200, 400, 600 etc, jog back) continuous, good effort. Felt OK. 19 runners. RS 801. Sunny, 18°C; windy. [M]
Fri
4 Sep
9.5 12.23pm. Customs H'cap 5k in 27:52 (5:34/km) @ AHR 140 (88%), MHR 151. Turbo 2. Fast first 4k then walk/run last k. Splits: 5:10, 5:16, 5:14, 5:02, 7:02. 2nd/29. Legs good. Warm-up/down from PH. Cadence 168. RS 780. Sunny, 14°C; windy. [M]
Sat
5 Sep
9.2 4:31pm. Theo trail, Gordon Lake (anti-clockwise), Conder in 62:40 (6:49/km) @ AHR 122 (76%), MHR 140. NB 1080v10. Easy start, 6k steady in 35:36 then 6 x 250m walk/run intervals. Legs okay. Cadence 155. RS 831. Sunny, 14°C; calm. [H]
Sun
6 Sep
3.5 3.15pm. Race: Fadden Pines Cross Country 2,500m - 7th in 13:33 (5:25/km) @ AHR 135 (84%), MHR 145. Nike Zoom Fly SP. Splits: 5:40, 5:20, 2:33. Tempo effort, easy start. Warm-up 1k. Cadence 175. RS 732. Sunny, 16°C; calm. [H]
Week 36 57k - Good week. Weight 72.9kg. 235 km last 4 weeks.


DateKms Comments
Mon
7 Sep
7.7

7.9
11.00am. Chapman Orienteering with Rog and Jim in 53:41 (6:58/km) @ AHR 127 (79%), MHR 144. NB 1080v10. MapRun App, 13/20 controls, clockwise. One small mistake. Felt OK. Cadence 154. RS 885. Sunny, 15°C; calm. [M]
5.50pm. Race: Street Orienteering, Downer in 54:29 (6:54/km) @ AHR 119 (74%), MHR 140. NB 1080v10. B-course (+1), getting 16/20 controls. A couple of mistakes. Cadence 160. RS 821. Sunny, 13°C; calm. [M]
Tue
8 Sep
9.1 12.24pm. Lake Stakes 6k in 38:24 (6:24/km) @ AHR 129 (81%), MHR 143. NB 1080v10. Easy Interval Method - 3k in 18:45 then 4 x 250m/250m walk recoveries. Legs improved during run. 3.1k warm-up. Cadence 158. RS 826. Overcast, 18°C; breezy. [V]
Wed
9 Sep
6 12.25pm. BBQ Stakes 6k in 36:24 (6:04/km) @ AHR 130 (81%), MHR 143. NB 1080v10. Steady run with the usual hill walks. Good legs. Splits: 6:17, 6:35, 5:30, 6:53, 5:12, 5:53. Placed 30th. Cadence 163. RS 789. Cloudy, 9°C; light rain. [H]
Thu
10 Sep
9.3 12.05pm. Speedygeese PH, total moving 67:30 (7:15/km) @ AHR 117 (73%), MHR 140. Peg Turbo 2. West side 100m hills x 20, walking the steep bit, jog down. Felt OK, no injury niggles. 16 runners. RS 849. Sunny, 12°C; breezy. [M]
Fri
11 Sep
5 12.23pm. Customs H'cap 5k in 27:47 (5:33/km) @ AHR 136 (85%), MHR 146. NB 1080v10. With Jim out, Lloyd, Barb back. Splits: 5:30, 5:14, 5:25, 5:17, 6:29. Legs good. 7th from 27. Beautiful day. Cadence 168. RS 756. Sunny, 15°C; calm. [M]
Sat
12 Sep
10 1.17pm. Race: ACT Cross Country Championships 8.1k - 13th in 46:26 (5:44/km) @ AHR 140 (88%), MHR 153. Pegasus Turbo. 3rd M60. With Roger for 4k then backed off with quite a few walks the last lap. Tired legs. Cadence 164. Laps of 1k, 2k and 2 x 2.5k. Splits: 5:18, 5:07, 5:18, 5:34, 5:27, 6:39, 6:13, 6:13 + 37s. RS 803. Sunny, 16°C; breezy. [B]
Sun
13 Sep
2.5 3.15pm. Race: Fadden Pines Cross Country 2,500m - 1st in 13:11 (5:16/km) @ AHR 134 (84%), MHR 144. NB 1080v10. Splits: 5:29, 5:23, 2:19. Tempo effort, took a lap to catch Jim. Cadence 173. RS 707. Overcast, 13°C; calm. [H]
Week 37 57k - Slow XC Champs race, OK Fadden Pines. Weight 72.7kg.
Mon
14 Sep
6 5.45pm. Race: Street Orienteering, Farrer in 43:27 (7:15/km) @ AHR 117 (73%), MHR 134. NB Beacon 2. B-course, getting 15/20 controls. A bit lost once but recovered, running longer. Cadence 155. RS 847. Sunny, 14°C; calm. [M]
Tue
15 Sep
9.1 12.25pm. Lake Stakes 6k in 35:30 (5:54/km) @ AHR 134 (84%), MHR 144. Pegasus Turbo 2. Steady, chasing Ken, short walk at the turn. Splits: 6:01, 5:40, 5:55, 5:54, 5:39, 6:00. 8th. Warm-up 3.1k. Cadence 166. RS 791. Sunny, 18°C; calm. [H]
Wed
16 Sep
8.2 12.25pm. BBQ Stakes 6k in 36:01 (6:00/km) @ AHR 138 (86%), MHR 149. NB 1080v10. Steady run, usual hill walks. Fast start. Splits: 6:01, 6:23, 5:31, 7:03, 5:02, 5:57. Placed 28th. Cadence 162. Warm-up 2.2k. RS 828. Sunny, 18°C; windy. [H]
Thu
17 Sep
10.6 12.06pm. Speedygeese PH, total moving 78:20 (7:23/km) @ AHR 112 (70%), MHR 144. NB Beacon. West side 100m hills x 8, walking the steep bit, jog down. Grass oval fast/slow. Tired legs. 13 runners. RS 828. Sunny, 20°C; breezy. [V]
Fri
18 Sep
6.4 12.24pm. Customs H'cap 5k Calver Course (Kings Ave O/B) in 27:22 (5:28/km) @ AHR 141 (88%), MHR 151. Peg Turbo 2. With Jim to turn then faster, walked hill. Splits: 5:25, 5:14, 5:14, 5:07, 6:34. 6th from 25. Cadence 169. RS 772. Cloudy, 14°C; calm. [H]
Sat
19 Sep
10.1 2.01pm. Anti-clockwise Mt Tuggers in 71:33 (7:05/km) @ AHR 122 (76%), MHR 143. NB 1080v10. Easy Interval Method - 10 x 750m with 250m walk recoveries. Legs good. About 5:40 pace 750s. Cadence 152. RS 864. Sunny, 20°C; calm. [V]
Sun
20 Sep
2.5 3.30pm. Race: Fadden Pines Cross Country 2,500m - 5th in 13:06 (5:14/km) @ AHR 136 (85%), MHR 151. Nike Zoom Fly SP. Splits: 5:29, 5:17, 2:20. Handicap - Jim 53 sec start, caught him with 300m to go. Cadence 177. RS 713. Cloudy, 17°C; calm. [H]
Week 38 53k - Good week and Fadden Pines XC race. Weight 71.8kg.
Mon
21 Sep
5.9 5.15pm. Street Orienteering, Parkes in 42:35 (7:13/km) @ AHR 124 (78%), MHR 144. NB Beacon 2. A-course, getting 20/20 controls. Delayed near NGA when I fell in a pool (didn't look like a pool!). Cadence 159. RS 895. Heavy rain, 15°C; windy. [M]
Tue
22 Sep
9 12.25pm. Lake Stakes 6k in 38:21 (6:24/km) @ AHR 127 (79%), MHR 142. NB 1080v10. Walk at turn and 5k. Legs improved. Strong headwind out. Splits: 6:43, 6:02, 6:27, 7:16, 5:32, 6:18. 9th. Warm-up 3k. Cadence 161. RS 812. Sunny, 15°C; windy! [M]
Wed
23 Sep
8.7 12.25pm. BBQ Stakes 6k in 35:18 (5:53/km) @ AHR 136 (85%), MHR 150. NB 1080v10. A bit faster, the usual hill walks. Splits: 6:07, 6:22, 5:22, 6:43, 4:55, 5:41. Placed 21st. Cadence 164. Warm-up 2.7k. RS 800. Sun and rain, 11°C; windy. [H]
Thu
24 Sep
9.5 4.24pm. Clockwise Mt Tuggers in 63:54 (6:44/km) @ AHR 117 (73%), MHR 134. NB 1080v10. Steady MAF effort with hill walks, bush short-cut west side. Legs felt OK. Cool! Cadence 158. RS 787. Sunny, 9°C; windy. [M]
Fri
25 Sep
5 12.22pm. Customs H'cap 5k Calver Course in 27:27 (5:29/km) @ AHR 137 (88%), MHR 146. Peg Turbo 2. Wet weather rules chasing Jim, walked hill. Splits: 5:40, 5:28, 5:25, 5:19, 5:35. 1st from 15. Cadence 171. RS 752. Raining, 3°C; cold! [H]
Sat
26 Sep
9.3 3.30pm. Theo Trail down, Conder, Lake Gordon in 53:06 (5:43/km) @ AHR 128 (80%), MHR 135. Pegasus Turbo. Steady faster effort, legs not willing to run much faster! Headwind down the hill. Cadence 169. RS 731. Sunny, 7°C; windy. [M]
Sun
27 Sep
7.2 3.33pm. Theo Trail downhill, Tharwa Drive, Calwell High in 43:00 (5:58/km) @ AHR 122 (76%), MHR 132. NB 1080v10. Easy MAF run, legs not giving much. Was going to do 8k but 7k enough. Cadence 168. RS 729. Sunny, 13°C; breezy. [M]
Week 39 54k - OK week, feel like my aerobic fitness is improving. Weight 72.8kg.
Mon
28 Sep
6.4 5.37pm. Street Orienteering, Kaleen in 38:48 (6:04/km) @ AHR 130 (81%), MHR 141. NB Beacon 2. B-course, getting 15/20 controls. First 4 with Rog then split, he beat me by 17 seconds. Jim back in 57 mins. Cadence 166. RS 788. Fine, 12°C; calm. [M]
Tue
29 Sep
9.1 12.22pm. Lake Stakes 6k in 38:33 (6:26/km) @ AHR 126 (79%), MHR 141. Pegasus Turbo 2. Easy Interval Method - 3k steady in 18:22 then 5 x 250m, 250m walk recoveries. Legs a little tired. Cadence 157. RS 810. Sunny, 16°C; breezy. [V]
Wed
30 Sep
8.2 12.25pm. BBQ Stakes 6k in 35:40 (5:57/km) @ AHR 135 (84%), MHR 148. NB 1080v10. Good effort, the usual hill walks. Splits: 6:09, 6:27, 5:24, 6:57, 5:05, 5:32. Placed 21st. Cadence 164. Warm-up 2.2k. RS 802. Cloudy, 14°C; calm. [H]
Thu
1 Oct
7.5 6.00pm. Race: ACT Masters' 3000m - 10th in 14:52.16 (4:57/km) @ AHR 143 (89%), MHR 153. Pegasus Turbo. Splits: 5:02, 4:59, 4:51. Steady, chasing Rog for 1k, passed then finished behind Helen (14:32). Winning time 9:22! Legs pretty good. Cadence 176. Warm-up 2k, warm-down 2.5k. RS 709. Cool, 12°C; breezy. [H]
Fri
2 Oct
5.3 12.25pm. Customs H'cap 5k Calver Course in 28:18 (5:40/km) @ AHR 135 (84%), MHR 145. NB 1080v10. A bit easier than last week, walked hill. Splits: 5:36, 5:34, 5:38, 5:42, 5:46. 13th from 27. Warm-up 300m. Cadence 170. RS 764. Sunny, 20°C; breezy. [H]
Sat
3 Oct
5.1 5.24pm. Theodore/Conder flat trails in 39:54 (7:49/km) @ AHR 111 (69%), MHR 137. NB 1080v10. Easy Interval Method - 10 x 250m, 250m walk recoveries. Tired from lawn mowing etc, so an easy session. Cadence 138. RS 868. Sunny, 16°C; breezy. [V]
Sun
4 Oct
8.2 5.08pm. Theo Trail down, Conder, Lake Gordon in 48:12 (5:53/km) @ AHR 131 (82%), MHR 143. NB 1080v10. Easy start then about 500m with Browny, continued steady to the lake. Legs OK. Cadence 169. RS 770. Sunny, 23°C; breezy. [H]
Week 40 50k - Good 3000m track race. Weight 71.8kg. 214km last 4 weeks.


DateKms Comments
Mon
5 Oct
7.7 5.37pm. Street Orienteering, Coombs/Wright in 54:28 (7:04/km) @ AHR 119 (74%), MHR 139. NB Beacon 2. B-course, getting 15/20 controls. Lost finding #15, trouble at #4. Good weather. Cadence 156. RS 842. Fine, 21°C; calm. [V]
Tue
6 Oct
8.1 12.24pm. Lake Stakes Reverse 6k in 39:54 (6:39/km) @ AHR 120 (75%), MHR 132. NB 1080v10. MAF Method - steady, a few walks. Tired legs. Splits: 6:29, 6:22, 6:46, 6:05, 6:28, 7:40. Cadence 161. RS 798. Damp, 13°C; calm. [M]
Wed
7 Oct
6 12.24pm. Race: BBQ Stakes Reverse 6k in 37:42 (6:17/km) @ AHR 131 (82%), MHR 146. NB 1080v10. Even, usual walks, 28th. Muddy and slippery. Splits: 6:24, 6:32, 7:18, 6:20, 5:51, 5:08. Cadence 159. RS 823. Damp, 15°C; calm. [H]
Thu
8 Oct
5.4 6.00pm. Race: ACT Masters' 1500m - 10th in 7:13.45 (4:49/km) @ AHR 139 (89%), MHR 148. Pegasus Turbo. With Rog first lap, caught Sue and Paul, passed last lap, finished just behind Helen. Lots of fluff in the air. Headwind back straight. Winning time 4:53. Cadence 179. Warm-up strides, warm-down 3.7k cemetery. RS 669. Mild, 14°C; windy! [H]
Fri
9 Oct
6.2 12.25pm. Customs H'cap 5k Calver Course in 26:57 (5:23/km) @ AHR 137 (86%), MHR 144. Peg Turbo 2. Tempo effort with Kevin going out. Headwind back. Splits: 5:16, 5:14, 5:22, 5:23, 5:45. 11th from 25. Warm-up 1.2k with PC. Cadence 171. RS 738. Fine, 20°C; windy. [H]
Sat
10 Oct
8.2 5.31pm. Theodore/Conder flat trails in 65:30 (7:59/km) @ AHR 108 (68%), MHR 135. NB 1080v10. Easy Interval Method - 16 x 250m, 250m walk recoveries. Runs around 5:00/km pace. Legs OK. Cadence 138. RS 863. Overcast, 15°C; calm. [V]
Sun
11 Oct
6.8 6.06pm. Clockwise Mt Tuggers in 49:12 (7:14/km) @ AHR 116 (73%), MHR 141. NB 1080v10. Easy Interval Method - 9 x 500m, 250m walk recoveries. Runs around 5:20/km. Legs fairly reactive. Cadence 146. RS 839. Sunny, 17°C; calm. [V]
Week 41 48k - Good training week and 1st 1500m for ages. Weight 71.9kg.
Mon
12 Oct
8 5.48pm. Street Orienteering, Amaroo in 55:06 (6:53/km) @ AHR 119 (74%), MHR 136. NB Beacon 2. B-course, getting 15/20 controls. Early controls with Jim (saved me twice). Slow finding the last one. Cadence 158. RS 820. Fine, 20°C; calm. [V]
Tue
13 Oct
9.2 12.23pm. Lake Stakes 6k in 41:18 (6:53/km) @ AHR 120 (75%), MHR 138. NB 1080v10. Easy Interval Method - 3k low HR in 19:38 then 6 x 250m, 250m walk recoveries. About 5:00/km for 250s. Cadence 154. Warm-up 3.2k. RS 826. Sunny, 22°C; calm. [V]
Wed
14 Oct
8 12.25pm. BBQ Stakes 6k in 35:46 (5:58/km) @ AHR 137 (86%), MHR 151. NB 1080v10. Good effort, the usual hill walks. Splits: 5:59, 6:18, 5:18, 7:07, 5:05, 5:56. Placed 22nd from 50. Good legs. Cadence 162. Warm-up 2k. RS 817. Sun/cloud, 16°C; calm. [H]
Thu
15 Oct
8.1 12.07pm. Speedygeese PH, total moving 58:33 (7:14/km) @ AHR 117 (73%), MHR 137. NB Beacon FW 07B. West side figure-8 loops, walking the steep hills. Very easy, shuffling along. 14 runners. Cadence 158. RS 846. Sunny, 21°C; calm. [E]
Fri
16 Oct
6 12.25pm. Race: Customs H'cap 5k Calver Course in 26:19 (5:16/km) @ AHR 143 (89%), MHR 152. Peg Turbo 2. Hard tempo effort, OK legs. Splits: 5:12, 5:19, 5:14, 5:13, 5:21. 7th from 27. Warm-up 1k slow. Cadence 171. RS 753. Warm, 20°C; breezy. [H]
Sat
17 Oct
nil Rest day.
Sun
18 Oct
14.2 5:27pm. Race: 36th City to Surf 14k (Virtual) - Lake Gordon, River track, Bonython, Calwell in 1:42:48 (7:14/km) @ AHR 118 (74%), MHR 137. NB 1080v10. 8k in 49:45, then 12 x 250m, 250m walk recoveries. Cadence 150. RS 854. Sunny, 18°C; calm. [V]
Week 42 53k - Okay week and Customs 5k run. Weight 72.5kg.
Mon
19 Oct
8.3 5.47pm. Street Orienteering, Turner in 50:48 (6:07/km) @ AHR 133 (83%), MHR 142. NB Beacon 2. A-course, getting 18/20 controls. Early controls with Rog and Jim, split from Rog for last 3. Good legs. Cadence 166. RS 814. Fine, 17°C; calm. [V]
Tue
20 Oct
9.2 12.22pm. Lake Stakes 6k in 41:06 (6:51/km) @ AHR 117 (73%), MHR 138. NB 1080v10N. Easy Interval Method - 3k low HR in 19:50 then 6 x 250m, 250m walk recoveries. About 5:00/km for 250s. Cadence 153. Warm-up 3.2k. RS 801. Sunny, 16°C; breezy. [V]
Wed
21 Oct
8.2 12.25pm. BBQ Stakes 6k in 36:36 (6:06/km) @ AHR 137 (86%), MHR 150. NB 1080v10N. Tempo, the usual hill walks. Splits: 6:12, 6:41, 5:28, 7:13, 5:07, 5:53. Placed 21st from 50. Tired legs. Cadence 161. Warm-up 2.2k. RS 836. Warm, 16°C; breezy. [H]
Thu
22 Oct
7.3 6.04pm. Race: ACT Masters' 1500m - 10th in 6:49.27 (4:33/km) @ AHR 143 (89%), MHR 153. Pegasus Turbo. Followed Helen early with Kathy and Robbie up ahead, passed Helen with 600m to go, finished strongly. Good conditions. Splits: 1:55, 1:49, 1:52, 1:13. Winning time 4:48. Cadence 180. Warm-up 2.4k (strides), warm-down 3.4k cemetery. RS 650. Mild, 21°C; calm. [H]
Fri
23 Oct
6.7 12.25pm. Race: Customs H'cap 5k Calver Course in 26:29 (5:18/km) @ AHR 143 (89%), MHR 152. Beacon 3. Hard tempo effort. Splits: 5:10, 5:12, 5:23, 5:26, 5:09. 8th from 25. Warm-up 1.7k with strides. Headwind back. Cadence 173. RS 757. Warm, 23°C; windy. [H]
Sat
24 Oct
9.6 5.27pm. Calwell Shops, Chisholm, Charles River in 62:54 (6:33/km) @ AHR 120 (75%), MHR 133. NB 1080v10N. Easy first 5k then 250m walk/750m runs the rest. Legs okay. Between showers. Cadence 162. RS 786. Stormy, 20°C; humid. [M]
Sun
25 Oct
nil Rest day.
Week 43 49k - Good week and 1500m track race. Weight 72.9kg.
Mon
26 Oct
5.8 5.47pm. Street Orienteering, Deakin in 37:37 (6:29/km) @ AHR None, battery flat. NB Beacon 2. B-course, getting 15/20 controls. Teamed with Rog, clockwise, one minor detour mistake near John James. Good legs. Cadence 164. RS ???. Overcast, 9°C; calm. [V]
Tue
27 Oct
9.2 12.22pm. Lake Stakes 6k in 39:18 (6:33/km) @ AHR 121 (76%), MHR 135. NB Beacon v3. With Rog, mostly running out, 3k in 18:52 then random short walks coming back. Gaz's shout at Maccas. Cadence 158. Warm-up 3.2k. RS 793. Overcast, 14°C; windy. [V]
Wed
28 Oct
8.5 12.25pm. BBQ Stakes 6k in 35:38 (5:56/km) @ AHR 140 (88%), MHR 150. NB 1080v10N. Tempo, usual hill walks. Splits: 6:06, 6:27, 5:24, 6:57, 5:00, 5:39. Placed 18th from 50. Some mud on the trail. Cadence 163. Warm-up 2.5k. RS 831. Mild, 15°C; breezy. [H]
Thu
29 Oct
nil Rest day. Helping Jim move a tank. Light rain in the afternoon.
Fri
30 Oct
10.3 12.25pm. Race: Customs H'cap 5k Calver in 26:08 (5:14/km) @ AHR 145 (91%), MHR 155. Beacon 3. Race effort, chasing Rog and Jim. Splits: 5:17, 5:13, 5:07, 5:01, 5:30. 12th from 28. Tailwind back. Warm-up 2.3k, down 3k. Cadence 173. RS 758. Sunny, 19°C; breezy. [B]
Sat
31 Oct
7.6 8.01am. Race: Tuggers Parkrun 5k - 129th in 29:09 (5:50/km) @ AHR 132 (83%), MHR 146. NB 1080v10N. Progression, first km with Jen, then chasing Barb and Ken. OK legs. Splits: 6s to start, 6:24, 5:51, 5:50, 5:42, 5:16. 300m warm-up, 2.3k w-down. Cadence 171. RS 770. Overcast, 14°C; calm. [H]
Sun
1 Nov
9.2 5.26pm. Clockwise Mt Tuggers in 69:40 (7:34/km) @ AHR 115 (72%), MHR 144. NB 1080v10. Easy Interval Method - 8 x 500m, 250m walk recoveries. Warmed into it, about 5:00/km pace. Legs OK. Cadence 142. RS 871. Sunny, 18°C; breezy. [V]
Week 44 50k - Good week and Customs 5k. Weight 73.5kg. 200km last 4 weeks.


DateKms Comments
Mon
2 Nov
5.6 5.58pm. Street Orienteering, Hawker in 38:05 (6:48/km) @ AHR 124 (78%), MHR 136. NB Beacon 2. B-course, getting 15/20 controls. Solo clockwise, hilly course. Grass wet and long on the trails. OK legs. Cadence 157. RS 843. Sunny, 19°C; calm. [V]
Tue
3 Nov
8.3

5
12.24pm. Lake Stakes 6k (reverse) in 40:10 (6:42/km) @ AHR 122 (76%), MHR 138. NB1080v10N. 3k in 18:35 then 6 x 250m, 250m walk recoveries. Tired legs. Cadence 156. Warm-up 2.3k. RS 817. Sunny, 20°C; breezy. [V]
6.20pm. Race: YCRC Spring Series: Boathouse 5k - 39th in 25:59 (5:12/km) @ AHR 143 (89%). MHR 155. NB Beacon 2. With Brian and Rob first km then chased Jimmy. OK legs. Splits: 5:36, 5:13, 5:15, 5:16, 4:39. Cadence 175. Warm-up strides. RS 743. Sunny, 22°C; calm. [B]
Wed
4 Nov
8.1 12.25pm. Race: BBQ Stakes Reverse 6k in 38:36 (6:17/km) @ AHR 126 (82%), MHR 138. NB 1080v10. Tired legs, longer walks than usual. 41st. Splits: 6:36, 6:54, 6:57, 6:22, 6:02, 5:32. Cadence 159. RS 823. Warm, 23°C; breezy. [M]
Thu
5 Nov
nil Rest day. Raining and cold today.
Fri
6 Nov
10.6 12.25pm. Race: Customs H'cap 5k Calver in 26:23 (5:17/km) @ AHR 141 (88%), MHR 152. Beacon 3. Close to race effort, chasing Thomo and Jim. Splits: 5:29, 5:17, 5:18, 5:12, 5:07. 18th from 28. Headwind back. Warm-up 3.2k, down 2.4k. Cadence 173. RS 744. Sunny, 17°C; breezy. [B]
Sat
7 Nov
7.6 8.01am. Race: Tuggers Parkrun 5k - 142nd in 29:37 (5:55/km) @ AHR 129 (81%), MHR 145. NB 1080v10N. Slow early then faster to break 30 minutes. OK legs. Splits: 5s to start, 6:36, 5:57, 5:54, 5:44, 5:20. 500m warm-up, 2.1k w-down. Cadence 170. RS 764. Sunny, 11°C; breezy. [M]
Sun
8 Nov
nil Rest day. BBQ at Joy and Mal's with Ole and Marg.
Week 45 45k - OK week, good Boathouse 5k race. Weight 73.2kg.
Mon
9 Nov
7.1 5.46pm. Street Orienteering, Barton/Kingston in 47:16 (6:39/km) @ AHR 126 (79%), MHR 139. NB Beacon 2. B-course, getting 15/20 controls. Clockwise, flat course, a couple of small mistakes early. OK legs. Cadence 161. RS 839. Sunny, 21°C; calm. [V]
Tue
10 Nov
8.1

6.7
12.23pm. Lake Stakes 6k in 39:30 (6:35/km) @ AHR 123 (77%), MHR 138. NB1080v10N. 3k in 19:32 then 6 x 250m, 250m walk recoveries. Chasing Rog and Carolyne. 17th. Cadence 158. Warm-up 2.1k. RS 810. Sunny, 22°C; calm. [V]
6.14pm. Race: YCRC Spring Series: Barrenjoey Dr 5k - 37th in 26:41 (5:20/km) @ AHR 144 (90%), MHR 151. Pegasus Turbo. Chased Jim first lap, caught by Rob last lap. Felt OK. Splits: 5:15, 5:24, 5:27, 5:34, 5:02. Cadence 173. Warm-up 1.7k with Ruth. RS 768. Warm, 21°C; calm. [B]
Wed
11 Nov
8 12.25pm. BBQ Stakes 6k in 39:30 (6:35/km) @ AHR 132 (83%), MHR 144. NB 1080v10N. Slow, usual hill walks. Splits: 6:23, 7:05, 5:57, 7:27, 5:25, 6:37. Placed 35th from 52. Tired legs from yesterday's race. Cadence 159. Warm-up 2k. RS 869. Warm, 25°C; breezy. [H]
Thu
12 Nov
8.1 12.05pm. Speedygeese PH, total moving 59:40 (7:22/km) @ AHR 115 (72%), MHR 133. NB1080v10N. West side loops, walking the steep hill. Very easy jogging and walking. Tired legs. Beat the rain. RS 847. Overcast, 18°C; calm. [E]
Fri
13 Nov
9.7 12.25pm. Race: Customs H'cap 5k Calver in 26:55 (5:23/km) @ AHR 139 (88%), MHR 149. Beacon 3. Chasing Jim then Will, Kevin, Kerron. Ordinary legs. Splits: 5:27, 5:25, 5:23, 5:24, 5:16. 14th from 23. Headwind back. Warm-up 2.2k, down 2.5k. Cadence 172. RS 748. Sunny, 21°C; breezy. [B]
Sat
14 Nov
5 8.01am. Race: Tuggers Parkrun 5k - 172nd in 31:42 (6:20/km) @ AHR 124 (78%), MHR 135. NB 1080v10N. Easy MAF HR run, slow start from the back. Splits: 45s to start, 6:37, 6:09, 6:03, 6:03, 6:05. Cadence 168. RS 786. Sunny, 13°C; calm. [M]
Sun
15 Nov
10.2 6.29pm. Theo trail, Conder, Banks to a lap of Gordon Lake in 64:30 (6:19/km) @ AHR 124 (78%), MHR 131. NB 1080v10N. MAF Method - steady running, one short walk. Legs OK. Cadence 166. RS 784. Sunny, 24°C; calm. [M]
Week 46 63k - Good week, okay Customs 5k. Weight 72.9kg.
Mon
16 Nov
7.9 5.53pm. Street Orienteering, Campbell in 57:45 (7:19/km) @ AHR 117 (73%), MHR 136. NB Beacon 2. B-course with Rog, getting 15/20 controls. Clockwise, small errors on 3 controls. Hilly course (160m)! Cadence 154. RS 855. Cloudy, 20°C; breezy. [V]
Tue
17 Nov
6

5.3
12.23pm. Lake Stakes 6k in 42:03 (7:00/km) @ AHR 117 (73%), MHR 133. NB1080v10N. 3k in 20:12 then 6 x 250m, 250m walk recoveries. Tired legs, very easy jogging. 16th. Cadence 153. RS 820. Sunny, 22°C; breezy. [V]
6.17pm. Race: YCRC Spring Series: Weston Park 5k - 43rd in 26:14 (5:15/km) @ AHR 142 (89%), MHR 151. NB Beacon 2. Easy early then chased CJ, then Carol (too fast). Felt OK. Splits: 5:27, 5:12, 5:22, 5:13, 5:02. Cadence 175. Warm-up strides only. RS 745. Warm, 21°C; calm. [B]
Wed
18 Nov
6 12.25pm. BBQ Stakes 6k in 39:11 (6:32/km) @ AHR 129 (81%), MHR 141. NB 1080v10N. Steady, usual hill walks. Splits: 6:48, 7:00, 6:01, 7:17, 5:29, 6:28. Placed 37th from 50. Felt OK, taking it easy. Cadence 159. Warm-up 2k. RS 842. Sunny, 21°C; breezy. [M]
Thu
19 Nov
7.3 12.06pm. Speedygeese PH, total moving 60:36 (8:18/km) @ AHR 110 (69%), MHR 147. NB 1080v10N. East side 2-person relays on the triangle 250m loop. Team with Deena, good race with Ruth and Amanda. Nine runners. RS 913. Sunny, 26°C; calm. [V]
Fri
20 Nov
11 12.25pm. Race: Customs H'cap 5k Calver in 27:26 (5:29/km) @ AHR 143 (89%), MHR 156! Beacon 3. Chasing Thommo and Barb. Legs OK. Splits: 5:29, 5:32, 5:38, 5:32, 5:15. 9th from 22. Headwind back. Warm-up 2.3k, down 3.7k. Cadence 171. RS 785. Hot, 29°C; windy. [B]
Sat
21 Nov
7.1 8.01am. Race: Coombs Parkrun 5k - 88th in 29:10 (5:50/km) @ AHR 136 (85%), MHR 146. NB 1080v10N. Easy start, a couple of short walks. New course (good). Splits: 5:42, 5:42, 6:28, 5:33, 5:32. Warm-up to/from the start. Cadence 168. RS 793. Sunny, 17°C; calm. [H]
Sun
22 Nov
10 10.00am. Race: Stromlo Running Festival 10k. 335th in 66:31 (6:39/km) @ AHR 134 (84%), MHR 149. NB 1080v10N. Took it fairly easy, walks on hills, legs OK. 225m elevation. Splits: 6:38, 6:59, 8:00, 5:53, 7:31, 7:53, 7:49, 5:27, 5:21, 5:37. Cadence 155. RS 891. Cloudy, 23°C; humid. [H]
Week 47 60k - OK week and Weston Park 5k race. Weight 73.5kg.
Mon
23 Nov
6.4 5.39pm. Street Orienteering, Chifley/Pearce in 42:09 (6:35/km) @ AHR 126 (79%), MHR 138. NB Beacon 2. B-course getting 15/20 controls. Clockwise, one small mistake on #13. Good legs. Cadence 159. RS 830. Cloudy, 19°C; calm. [V]
Tue
24 Nov
6

5.3
12.22pm. Lake Stakes 6k in 39:57 (6:40/km) @ AHR 121 (76%), MHR 140. NB1080v10N. 3k in 19:23 then 6 x 250m, 250m walk recoveries. Felt OK. 200th Lake Stakes run. Cadence 156. RS 806. Sunny, 20°C; breezy. [V]
6.17pm. Race: YCRC Spring Series: Black Mt Peninsula 5k - 31st in 27:12 (5:26/km) @ AHR 141 (88%), MHR 151. NB Beacon 2. Felt good although passed by Trevor. Grass long and lush. Splits: 5:30, 5:28, 5:35, 5:27, 5:12. Cadence 173. RS 767. Mild, 17°C; calm. [H]
Wed
25 Nov
8.1 12.25pm. BBQ Stakes 6k in 39:46 (6:38/km) @ AHR 127 (79%), MHR 140. NB 1080v10N. Steady, tired legs, hill walks. Splits: 6:42, 7:03, 6:01, 7:23, 5:39, 6:52. Placed 51st from 54. Cadence 160. Warm-up 2k. RS 842. Sunny, 22°C; calm. [M]
Thu
26 Nov
7.6 12.06pm. Speedygeese PH, total moving 54:20 (7:09/km) @ AHR 121 (76%), MHR 137. NB 1080v10N. West side 930m loops, very easy. Tired legs. Very sweaty. Ten runners. Cadence 158. RS 865. Sunny, 28°C; calm. [M]
Fri
27 Nov
9.4 12.24pm. Race: Customs H'cap 5k Calver in 28:29 (5:42/km) @ AHR 136 (85%), MHR 146. Beacon 3. Tempo effort, 20th/24, only caught Thommo. Legs OK. Splits: 5:42, 5:44, 5:44, 5:42, 5:37. Headwind back. Warm-up 2.2k, down 2.2k. Cadence 170. RS 775. Hot, 26°C; windy. [H]
Sat
28 Nov
7.2 8.01am. Race: Tuggers Parkrun 5k - 131st in 30:14 (6:03/km) @ AHR 130 (81%), MHR 146. NB 1080v10N. Easy MAF HR run, slow start. Average legs. Splits: 15s to start, 6:24, 6:08, 5:57, 5:57, 5:33. Warm-down 2.2k. Cadence 169. RS 786. Sunny, 22°C; calm. [M]
Sun
29 Nov
5.2 5.13pm. Pubrunners RUC to Edgars and back in 34:40 (6:40/km) @ AHR 119 (74%), MHR 130. NB 1080v10N. With Brad, Dave, Pieta and Andrew. Easy run with traffic stops and a beer at Edgars. Pub dinner. Cadence 165. RS 793. Sunny, 22°C; calm. [M]
Week 48 55k - Good week and YCRC XC race. Weight 73.8kg. 223km last 4 weeks.


DateKms Comments
Mon
30 Nov
6.8 5.41pm. Street Orienteering, Giralang in 49:53 (7:20/km) @ AHR 117 (73%), MHR 131. NB Beacon 2. B-course getting 15/20 controls. No mistakes. Hilly course and long grass in places. Lots of walking. Cadence 151. RS 858. Sunny, 21°C; calm. [V]
Tue
1 Dec
6 12.19pm. Lake Stakes 6k (reverse) in 41:26 (6:54/km) @ AHR 119 (74%), MHR 137. NB1080v10N. 3k in 19:31 then 6 x 250m, 250m walk recoveries. Easy, mostly with Lloyd. Northerly wind. Cadence 155. RS 822. Sunny, 28°C; windy. [V]
Wed
2 Dec
8.2 5.27pm. Wagga - Lake Rd, Boat Club, parkrun, bit of Kooringal Rd in 48:20 (5:54/km) @ AHR 130 (81%), MHR 139. NB1080v10N. Legs OK, pushed to get under 6 min pace, 3 photo stops. Cadence 169. RS 766. Mild, 21°C; breezy. [M]
Thu
3 Dec
3.8 7.48pm. Race: ACT Masters' 3000m - 3rd in 15:31.52 (5:11/km) @ AHR 140 (88%), MHR 148. Pegasus Turbo. Splits: 5:15, 5:06, 5:11. Followed Rog, chasing Jim, caught at 1500m. Cadence 174. Warm-up Higgins 800m easy. RS 725. Mild, 19°C; calm. [H]
Fri
4 Dec
9.9 12.24pm. Race: Customs H'cap 5k Calver in 28:42 (5:44/km) @ AHR 134 (84%), MHR 143. NB1080v10N. Tempo, 16th/22, losing ground to Kerron, Kevin. Legs OK. Splits: 5:38, 5:42, 5:48, 5:52, 5:42. Head/side wind back. Warm-up 2.2k, down 2.7k. Cadence 169. RS 769. Warm, 23°C; windy. [H]
Sat
5 Dec
7.7 8.01am. Race: Tuggers Parkrun 5k - 148th in 29:37 (5:55/km) @ AHR 133 (83%), MHR 142. NB Beacon 3. Progression run. Tired legs. Splits: 15s to start, 6:23, 6:04, 5:50, 5:47, 5:18. Warm-up/down 2.7k. Cadence 173. RS 788. Sunny, 16°C; calm. [H]
Sun
6 Dec
9.4 6.23pm. Clockwise Mt Tuggers in 65:36 (6:59/km) @ AHR 119 (74%), MHR 140. NB1080v10N. Easy jogging, one 500m section at 4:20 pace, random walks especially on the hills. Legs OK. Cadence 155. RS 830. Overcast, 12°C; windy. [M]
Week 49 52k - OK week and 3000m race. Weight 73.0kg.
Mon
7 Dec
7.2 12.05pm. Speedygeese PH, total moving 57:20 (7:58/km) @ AHR 108 (68%), MHR 129. NB Beacon 3. Flagpole relays, 4 teams of 5 runners, 100m runs, striding out. Warm-down with Ruth and Jenny. Cadence 153. RS 860. Sunny, 15°C; windy. [V]
Tue
8 Dec
6

3
12.19pm. Lake Stakes 6k in 43:06 (7:11/km) @ AHR 113 (71%), MHR 134. NB1080v10N. Easy Interval Method, 8 x 500m, 250m walk recoveries. Tight hamstrings, very easy on the runs. Cadence 148. RS 812. Sunny, 16°C; breezy. [V]
6.15pm. Race: YCRC Xmas Relays Stirling Park XC - 2k leg in 10:34 (5:17/km) @ AHR 141 (88%), MHR 150. Pegasus Turbo. For the Pubrunners Geese team. Earlier, 1k leg 'warm-up' in 5:37. Good legs. Cadence 174. RS 745. Sunny, 15°C; breezy. [H]
Wed
9 Dec
3 6.00pm. BBQ Stakes Xmas Pizza Relays - 3k in 17:30 (5:50/km) @ No watches! NB 1080v10N. Team with Andrew Walker, walking the first leg. Finished 10th, 15th place was 1 second off to win. Legs felt good. Sunny, 21°C; breezy. [M]
Thu
10 Dec
8 12.08pm. Speedygeese PH, total moving 57:36 (7:12/km) @ AHR 116 (73%), MHR 129. NB Beacon 3. Rose Garden 200s continuous, running very easily, low heart rate. Legs OK. 11 runners. Cadence 162. RS 835. Sunny, 23°C; calm. [M]
Fri
11 Dec
5 12.14pm. Race: Customs H'cap 5k Calver in 28:30 (5:42/km) @ AHR 132 (83%), MHR 144. NB1080v10N. Tempo progression Xmas pack run with the 6:00/km group, chasing Jim. Legs OK. Splits: 5:46, 5:50, 5:47, 5:25, 5:42. Cadence 170. RS 752. Sunny, 16°C; breezy. [H]
Sat
12 Dec
8 8.01am. Race: Tuggers Parkrun 5k - 158th in 31:16 (6:15/km) @ AHR 122 (76%), MHR 132. NB1080v10N. Easy, even paced, OK legs. Splits: 20s to start, 6:24, 6:19, 6:07, 6:16, 5:50. Warm-down 3k. Cadence 168. RS 763. Cool, 12°C; calm. [M]
Sun
13 Dec
10.6 7.45am. Race: Tour de Ridges 10.6k - 28th in 1:13:48 (6:58/km) @ AHR 117 (73%), MHR 149. NB1080v10N. Easy, low HR, many short walks. Splits: 7:51, 7:53, 7:02, 7:20, 6:57, 6:44, 7:31, 6:36, 6:44, 6:00 + 2:55. Cadence 155. RS 815. Overcast, 13°C; calm. [V]
Week 50 50k - Okay week and XC relays. Weight 73.3kg.
Mon
14 Dec
7.8 5.34pm. Street Orienteering, Yarralumla in 50:35 (6:29/km) @ AHR 126 (79%), MHR 136. NB Beacon 2. B-course getting 15/20 controls. Team with Rog, one small mistake, 40 secs or so. Legs good. Cadence 161. RS 817. Sunny, 22°C; calm. [V]
Tue
15 Dec
6 12.23pm. Lake Stakes 6k in 40:24 (6:44/km) @ AHR 118 (74%), MHR 128. NB 1080v10N. Easy MAF run with a short walk at halfway. Legs good. Splits: 6:57, 6:34, 7:10, 6:30, 6:37, 6:35. Cadence 164. RS 795. Warm, 23°C; calm. [M]
Wed
16 Dec
6 12.26pm. BBQ Stakes 6k in 40:48 (6:48/km) @ AHR 123 (77%), MHR 133. NB 1080v10N. Easy MAF run, longer than usual walks. Splits: 6:48, 7:11, 6:22, 7:32, 5:56, 6:49. Placed 34th from 45. Cadence 160. RS 836. Humid, 23°C; calm. [M]
Thu
17 Dec
8.2 6.36pm. Theo Trail, Conder O/B, east down to Calwell High in 55:33 (6:46/km) @ AHR 123 (77%), MHR 132. NB 1080v10N. Easy steady pace with walks on the hills. Legs and movement good. Cadence 159. RS 833. Warm, 29°C; calm. [M]
Fri
18 Dec
7.2 12.17pm. Race: Customs H'cap 5k Calver in 32:45 (6:33/km) @ AHR 125 (78%), MHR 130. NB1080v10N. Easy MAF effort, headwind coming back. Splits: 6:11, 6:32, 6:36, 6:52, 6:34. Warm-up 2.2k from PH. Cadence 166. RS 819. Warm, 25°C; windy. [M]
Sat
19 Dec
8 7.59am. Race: Tuggers Parkrun 5k - 171st in 32:12 (6:26/km) @ AHR 122 (76%), MHR 130. NB1080v10N. Easy, even paced, OK legs. Splits: 25s to start, 6:24, 6:22, 6:23, 6:15, 6:23. Warm-down 3k. Cadence 168. RS 786. Mild, 16°C; calm. [M]
Sun
20 Dec
8.2 7.01pm. Theo Trail, Conder, downhill, Calwell Shops, Richardson in 52:30 (6:24/km) @ AHR 119 (74%), MHR 126. NB 1080v10. Easy MAF run, legs pretty good, no injury niggles. Cadence 165. RS 762. Mild, 22°C; breezy. [M]
Week 51 51k - Good week of running. Weight 73.6kg.
Mon
21 Dec
4.8 5.43pm. Street Orienteering, Cook in 28:22 (5:55/km) @ AHR 132 (83%), MHR 145. NB Beacon 2. C-course getting 12/20 controls. Fast run, no mistakes, a couple of short walks. Legs good. Cadence 167. RS 780. Light rain, 16°C; calm. [H]
Tue
22 Dec
6 12.23pm. Lake Stakes 6k in 40:36 (6:46/km) @ AHR 117 (73%), MHR 124. NB 1080v10N. Easy MAF, short walk at halfway. Headwind going out. Legs good. Splits: 7:00, 6:45, 6:45, 6:46, 6:39, 6:33. Cadence 164. RS 792. Windy, 18°C; mild. [M]
Wed
23 Dec
6 12.25pm. BBQ Stakes 6k in 39:45 (6:38/km) @ AHR 121 (76%), MHR 131. NB Beacon 3. Easy MAF run, a little faster than last week. Splits: 6:55, 7:10, 6:12, 7:14, 5:42, 6:24. Placed 31st from 36. Cadence 162. RS 802. Mild, 20°C; breezy. [M]
Thu
24 Dec
8.2 6.10pm. Wagga - Meadow St, Lake Albert anti-clockwise in 53:54 (6:34/km) @ AHR 123 (77%), MHR 130. NB1080v10N. Slowed to keep HR low. Legs good, four other runners. Southerly. Splits: 6:25, 6:08, 6:34, 6:41, 7:00, 6:31, 6:29, 6:47. Cadence 164. RS 809. Warm, 28°C; windy. [M]
Fri
25 Dec
7.2 6.12pm. Wagga - Lake Road, Lake Albert clockwise in 47:06 (6:33/km) @ AHR 125 (78%), MHR 132. NB1080v10N. MAF, even effort, legs and movement OK. Splits: 6:15, 6:32, 6:37, 6:31, 6:47, 6:41, 6:28. Cadence 167. RS 818. Warm, 28°C; breezy. [M]
Sat
26 Dec
5 6.15pm. Race: Kooringal Parkrun 5k - in 27:37 (5:31/km) @ AHR 139 (87%), MHR 151. NB Beacon 3. Meadow St, Lake Albert clockwise to pine trees. Splits: 5:29, 5:15, 5:30, 5:42, 5:37. Legs good. Cadence 171. RS 768. Hot, 29°C; breezy. [B]
Sun
27 Dec
7.6 6.12pm. Wagga - Apex Park, 3/4 Lake clockwise, back to Meadow St in 52:03 (6:51/km) @ AHR 124 (78%), MHR 133. NB1080v10N. MAF, legs OK. A few walks. Splits: 6:39, 6:34, 6:33, 6:29, 6:35, 6:51, 7:30. Cadence 162. RS 849. Hot, 31°C; calm. [M]
Week 52 44k - Okay week. Weight 73.5kg. 197km last 4 weeks.


Goal: A 5k race in 24:30 or faster: Failed. My fastest 5k was 25:38 at the Runners Shop 5k in July.

Best Races: 1500m in 6:49.27, 3000m in 14:52.16, Runners Shop 5k in 25:38, Boathouse 5k in 25:59, Sri Chinmoy Tuggie Trot 8k in 45:16, Fadden Pines 2500m XC in 12:34, YCRC Stromlo 3k in 14:48, YCRC Diddams Close 4k road in 20:22, ACT XC Championships 8.1k in 46:26.

Numbers: I ran a total of 2,557 kilometres, an average of 49.1 per week.

Other words: I'm happy to have run consistently throughout the year, the year of Covid-19 (no large 'fun runs' and not many events at all until the second half of the year). I'm looking forward to 2021 where my race goal will be to run under 25 minutes for 5k.

[V] - Easy Interval Method of running training.
[M] - MAF heart-rate run (120 to 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.
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.