How Ewen runs ... my running diary for 2021

Ewen's Running Diary - 2021

This page is my running diary for 2021. Clicking here will scroll this page so you can see how the year finished.
I also keep a blog of writing which is updated approximately monthly.

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

My running goal for 2021 - Race 5k faster than 25 minutes.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022, 2023, 2024

Date	Kms	Comments
Mon 28 Dec	7.1	6.31pm. Wagga - From Wagga Beach back via Kooringal Road in 46:54 (6:36/km) @ AHR 120 (76%), MHR 131. NB1080v10. MAF effort, a couple of short walks. Good legs. Felt cooler than yesterday. Cadence 163. RS 793. Warm, 27°C; breezy. [M]
Tue 29 Dec	2.8	5.32pm. Wagga - Victory Memorial Gardens Orienteering course in 24:15 (8:40/km) @ AHR 101 (64%), MHR 117. NB1080v10. Very easy with Graeme, quite a bit of walking. No mistakes. Cadence 140. RS 875. Warm, 28°C; breezy. [E]
Wed 30 Dec	6.4	7.30pm. Theo Trail, Conder O/B, path down to and around Calwell High in 40:33 (6:20/km) @ AHR 122 (77%), MHR 133. NB 1080v10. Steady, even effort, legs good. Much cooler. Cadence 166. RS 773. Mild, 19°C; calm. [M]
Thu 31 Dec	8.1	6.58pm. Calwell, Richardson Shops, Fadden path, Charles River in 51:52 (6:24/km) @ AHR 119 (75%), MHR 129. NB 1080v10. MAF, easy running, good legs. Unusually cool. Cadence 165. RS 762. Mild, 18°C; breezy. [M]
Fri 1 Jan	9.5	6.39pm. Theo trail, Conder, Banks, Gordon Lake in 60:36 (6:23/km) @ AHR 121 (77%), MHR 128. NB 1080v10. MAF, easy, legs good. Splits: 6:15, 6:31, 5:56, 6:08, 6:27, 6:56, 6:14, 6:04, 6:26. Cadence 163. RS 772. Cloudy, 16°C; calm. [M]
Sat 2 Jan	5	8.00am. Race: Tuggers Parkrun 5k - 204th in 38:40 (7:44/km) @ AHR 109 (69%), MHR 135. NB Beacon 3. EIM - 10 x 250m, 250m walk recoveries. Splits: 15s to start, 7:48, 7:29, 7:37, 7:36, 7:55. Cadence 142. Legs tired but OK. RS 843. Cool, 16°C; calm. [V]
Sun 3 Jan	10.1	5.45pm. Theo trail, Conder, Gordon Lake, High School in 68:20 (6:46/km) @ AHR 121 (77%), MHR 129. NB 1080v10. MAF, easy, legs good, a short walks last 3k to keep heart rate down. Cadence 163. RS 819. Cloudy, 23°C; calm. [M]
Week 01	49k - Good start to the year. Weight 72.8kg.
Mon 4 Jan	5	7.17pm. Theo Trail short, downhill path to Charles River in 26:03 (5:13/km) @ AHR 139 (88%), MHR 149. Pegasus Turbo. Hard tempo, legs OK but lacking speed. Splits: 5:11, 5:00, 5:15, 5:23, 5:11. Cadence 172. RS 724. Humid, 21°C; calm. [H]
Tue 5 Jan	7	12.22pm. Lake Stakes Reverse 6k in 41:12 (6:52/km) @ AHR 123 (78%), MHR 133. NB 1080v10N. MAF, easy. Legs stiff from last night's run. Walks second half. Splits: 6:56, 6:39, 7:00, 6:34, 6:55, 6:56. Warm-up 1k. Cadence 162. RS 845. Humid, 24°C; windy. [M]
Wed 6 Jan	7.4	12.24pm. BBQ Stakes Reverse 6k in 40:42 (6:47/km) @ AHR 125 (79%), MHR 133. NB 1080v10N. Steady pace, usual walks, 40th. Warm-up 1.4k. Splits: 6:51, 7:10, 7:11, 6:47, 6:25, 6:03. Cadence 157. RS 848. Warm, 21°C; breezy. [M]
Thu 7 Jan	7.2	12.09pm. Speedygeese PH, total moving 56:40 (7:52/km) @ AHR 114 (72%), MHR 130. NB Beacon 3. West side 100m hill repeats, walking the steep bit and easy footpath out/backs. Very easy. Cadence 154. RS 897. Sunny, 20°C; calm. [M]
Fri 8 Jan	5	12.19pm. Customs H'cap 5k Calver in 31:25 (6:17/km) @ AHR 124 (78%), MHR 131. NB1080v10N. MAF effort, headwind going out. Legs OK. Splits: 6:17, 6:23, 6:20, 6:13, 6:12. 20th from 23. Cadence 167. RS 779. Mild, 17°C; windy. [M]
Sat 9 Jan	5 6	8.02am. Tuggers Parkrun 5k - 253rd in 37:52 (7:34/km) @ AHR 114 (72%), MHR 136. NB1080v10N. EIM - 10 x 250m, 250m walk recoveries. Splits: 24s to start, 7:30, 7:38, 7:11, 7:30, 7:52. Cadence 142. RS 863. Mild, 15°C; calm. [V] 7.19pm. Race: Athletics ACT Stromlo 5k Road - 52nd in 26:15 (5:15/km) @ AHR 147 (93%), MHR 151. Pegasus Turbo. Hard! 5 laps, caught Jim after 1k, then chased others. Started too fast. Splits: 4:57, 5:09, 5:19, 5:29, 5:21. Cadence 174. Warm-up 1k grass. RS 772. Warm, 24°C; calm. [B]
Sun 10 Jan	10.4	7.00pm. Theodore - my MapRunF course in 81:54 (7:53/km) @ AHR 113 (72%), MHR 127. NB 1080v10N. Finding all 20 controls, hilly (230m elevation). Needs to be a bit easier. Lots of walking. Cadence 141. RS 890. Sunny, 26°C; calm. [V]
Week 02	53k - Good week and 5k race at Stromlo. Weight 72.8kg.
Mon 11 Jan	5.4	5.56pm. Street Orienteering, Googong in 35:03 (6:29/km) @ AHR 131 (83%), MHR 146. NB Beacon 2. C-course getting 12/20 controls. Started with Jim first two controls. A few walks. Legs good. Cadence 161. RS 850. Warm, 30°C; calm. [H]
Tue 12 Jan	8	12.22pm. Lake Stakes 6k in 42:01 (7:00/km) @ AHR 125 (79%), MHR 135. NB 1080v10N. Easy MAF, walks when HR got too high coming back. Splits: 6:55, 6:40, 7:23, 6:38, 7:02, 7:21. Warm-up 2k. Cadence 156. RS 875. Hot, 30°C; breezy. [M]
Wed 13 Jan	6	12.24pm. BBQ Stakes 6k in 42:32 (7:05/km) @ AHR 125 (79%), MHR 137. NB 1080v10N. Steady pace, longer than usual walks, 35th from 40. Feeling the heat. Splits: 7:07, 7:29, 6:53, 7:42, 5:57, 7:18. Cadence 156. RS 886. Hot, 30°C; breezy. [M]
Thu 14 Jan	7.4	12.06pm. Speedygeese PH, total moving 55:30 (7:30/km) @ AHR 114 (72%), MHR 131. NB Beacon 3. West side 400m relays (flat course) with Kylie and Amanda. Very easy, lots of walking. Cadence 156. RS 855. Sunny, 31°C; breezy. [M]
Fri 15 Jan	5	12.18pm. Customs H'cap 5k Calver in 31:42 (6:20/km) @ AHR 124 (78%), MHR 133. NB1080v10N. MAF effort, fresh tailwind going out. Legs OK. Splits: 6:13, 6:06, 6:21, 6:27, 6:35. 17th from 23. Cadence 167. RS 786. Warm, 24°C; windy. [M]
Sat 16 Jan	11.2	6.40pm. Charles River bikepath, Lake Tuggers, Bonython, Is Plains in 72:18 (6:27/km) @ AHR 121 (77%), MHR 129. NB 1080v10N. MAF, easy. Cool breeze from north west, a couple of short walks. Cadence 164. RS 781. Mild, 19°C; breezy. [M]
Sun 17 Jan	8	7.08pm. Clockwise Mt Tuggers to Calwell path in 59:54 (7:29/km) @ AHR 110 (70%), MHR 132. NB 1080v10N. Easy Interval Method - 11 x 500m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 147. RS 824. Sunny, 23°C; breezy. [V]
Week 03	51k - Good week, mostly easy running. Weight 73.3kg.
Mon 18 Jan	7	5.41pm. Street Orienteering, Jerrabomberra in 45:52 (6:33/km) @ AHR 128 (81%), MHR 141. NB Beacon 2. B-course with Rog getting 15/20 controls. Felt good, a couple of small errors, not costly. Cadence 159. RS 839. Warm, 28°C; calm. [V]
Tue 19 Jan	6 4.8	12.23pm. Lake Stakes 6k in 40:15 (6:43/km) @ AHR 120 (76%), MHR 131. NB 1080v10N. Easy MAF with a few walks. Splits: 6:24, 6:00, 7:13, 6:37, 6:47, 6:56. Cadence 159. RS 805. Warm, 26°C; breezy. [M] 5.50pm. Pub Runners Edgar's 5k (4.8k) in 29:20 (6:07/km) @ AHR 127 (80%), MHR 135. Pegasus Turbo. About 20 runners, last early, passed Jim and a couple of others. Fairly easy, two short walks. RS 776. Mild, 20°C; breezy. [M]
Wed 20 Jan	8	12.24pm. BBQ Stakes 6k in 39:59 (6:40/km) @ AHR 122 (77%), MHR 134. NB 1080v10N. Steady pace, improvement on last week, 38th from 41. Splits: 6:47, 7:13, 6:17, 7:18, 5:41, 6:35. Warm-up 2k. Cadence 159. RS 813. Warm, 21°C; breezy. [M]
Thu 21 Jan	8.6 3.5	12.07pm. Speedygeese PH, total moving 66:48 (7:46/km) @ AHR 113 (72%), MHR 128. NB Beacon 3. West side Court #5, 12 x 300m runs off 2:30, getting about 30 secs rest. Walked the hill. Cadence 160. RS 878. Sunny, 24°C; breezy. [V] 6.30pm. Race: ACT Masters' 1500m Racewalk in 10:51 (7:14/km) @ AHR 117 (70%), MHR 126. Later, 5-lap Spiral Handicap 2077m in 12:07 (5:50/km) @ AHR 124 (78%), MHR 133. Pegasus Turbo. Easy. Cadence 171. RS 723. Warm, 27°C; calm. [M]
Fri 22 Jan	7.3	12.15pm. Customs H'cap 5.2k Calver in 34:53 (6:43/km) @ AHR 124 (78%), MHR 132. NB1080v10N. Tailwind going out. Sore shins, last km with Thommo. Splits: 6:31, 6:24, 6:26, 6:53, 7:11. 18th from 22. Cadence 167. Warm-up from PH. RS 832. Hot, 30°C; windy. [M]
Sat 23 Jan	8	8.00am. Tuggers Parkrun 5k - 173rd in 33:06 (6:37/km) @ AHR 119 (75%), MHR 133. NB1080v10N. Easy progression, sore shins. Splits: 20s to start, 7:12, 6:34, 6:29, 6:14, 6:17. Warm-down 3k. Cadence 165. RS 788. Warm, 19°C; calm. [M]
Sun 24 Jan	7.5	7.32pm. Theo trail, Conder, Banks, Gordon Lake in 46:25 (6:11/km) @ AHR 122 (77%), MHR 130. NB 1080v10N. MAF, welcome cool breeze. Splits: 6:20, 6:38, 6:02, 5:56, 5:58, 6:02, 6:29+. Cadence 166. RS 755. Hot, 30°C; breezy. [M]
Week 04	60k - Good week. Weight 73.2kg. 213km last 4 weeks.

Date	Kms	Comments
Mon 25 Jan	4.6	6.05pm. Street Orienteering, Weetangera in 30:40 (6:40/km) @ AHR 128 (81%), MHR 146. NB Beacon 2. D-course getting 11/20 controls. One major mistake, missing #12 plus trouble at #4 and #2. Cadence 157. RS 853. Hot, 35°C; calm. [V]
Tue 26 Jan	6 6	12.22pm. Lake Stakes 6k in 41:42 (6:57/km) @ AHR 123 (78%), MHR 141. NB 1080v10N. Easy Interval Method - 3k in 20:24 then 5 x 250m, 250m walk recoveries, downhill sprint to beat Jim. Cadence 155. RS 855. Overcast, 29°C; windy! [V] 6:01pm. Speedygeese Chapman Track in 41:17 (6:53/km) @ AHR 117 (74%), MHR 146. NB Beacon 2. Jen/Browny session: 5, 4, 3, 2, 1 minutes 'fast' with 2 minutes walk recovery. From 4:55 down to 4:08/km pace. RS 805. Cloudy, 23°C; humid. [B]
Wed 27 Jan	8	12.24pm. BBQ Stakes 6k in 41:02 (6:50/km) @ AHR 124 (78%), MHR 133. NB 1080v10N. Steady, legs feeling last night's intervals. Splits: 7:00, 7:17, 6:31, 7:30, 5:52, 6:49. Warm-up 2k. Cadence 160. RS 848. Humid, 18°C; cloudy. [M]
Thu 28 Jan	8.3	12.06pm. Speedygeese PH, total moving 60:30 (7:17/km) @ AHR 112 (71%), MHR 131. NB Beacon 3. West side footpath out/backs while the group ran hill repeats. Giving the achilles a rest. Cadence 161. RS 816. Light rain, 17°C; calm. [M]
Fri 29 Jan	5	12.16pm. Customs H'cap 5k in 29:28 (5:54/km) @ AHR 133 (84%), MHR 148. Pegasus Turbo 2. Easy Interval Method - 3k in 16:08 + 4 x 250m, 250m walk recoveries. Splits: 5:28, 5:20, 5:20, 6:52, 6:28. Cadence 161. RS 784. Light rain, 17°C; calm. [V]
Sat 30 Jan	5	8.00am. Tuggers Parkrun 5k - 131st in 33:01 (6:36/km) @ AHR 124 (78%), MHR 132. NB1080v10N. Easy, short walk at half way. Splits: 18s to start, 6:43, 6:22, 6:37, 6:25, 6:36. Cadence 167. RS 819. Overcast, 18°C; no rain. [M]
Sun 31 Jan	10.5	6.55pm. Theodore/Conder trail in 77:33 (7:23/km) @ AHR 117 (74%), MHR 138. NB 1080v10N. Easy Interval Method - 14 x 500m, 250m walk recoveries. Out/backs on the flat trail. Legs OK. Cadence 146. RS 864. Overcast, 19°C; windy. [V]
Week 05	53k - Good week, steady running. Weight 73.7kg.
Mon 1 Feb	7 6.7	12.08pm. Speedygeese PH, total moving 57:09 (8:10/km) @ AHR 110 (70%), MHR 131. NB Beacon 3. Flagpole relays in a team with Neil and Dennis. Striding out on the downs. Cadence 152. RS 898. Sunny, 24°C; calm. [M] 5.29pm. Street Orienteering, Ainslie in 52:13 (7:48/km) @ AHR 119 (75%), MHR 136. NB Beacon 2. C-course getting 12/20 controls. Made it half way before a soaking. Had to walk, couldn't see paths. Cadence 150. RS 927. Heavy rain, 20°C; windy. [V]
Tue 2 Feb	6 6.4	12.23pm. Lake Stakes Reverse 6k in 43:27 (7:15/km) @ AHR 116 (73%), MHR 131. NB 1080v10N. Random walks, legs tired from last night's run. Splits: 7:13, 6:49, 6:47, 7:37, 7:12, 7:43. Cadence 150. RS 840. Sunny, 20°C; windy. [V] 6.18pm. Race: YCRC Summer Series: Stromlo 5k - 25th in 27:14 (5:27/km) @ AHR 147 (93%), MHR 156. Peg Turbo. Chased Jim and Brian (passed 1.5k), caught Gabe + one other. Splits: 5:19, 5:15, 5:27, 5:14, 5:35 + 25s. Cadence 172. Warm-up 1.4k + strides. RS 801. Mild, 21°C; windy (south). [B]
Wed 3 Feb	8 9.5	12.24pm. BBQ Stakes Reverse 6k in 39:58 (6:40/km) @ AHR 123 (78%), MHR 135. NB 1080v10N. Easy recovery, longer walks. 35th. Splits: 6:36, 7:03, 7:17, 6:38, 6:24, 5:47. Cadence 156. Warm-up 2k. RS 819. Sunny, 20°C; calm. [M] 7.25pm. Theodore/Conder trail in 73:48 (7:46/km) @ AHR 110 (70%), MHR 130. NB 1080v10N. Out/backs on the flat trail. Easy, random walks coming back each lap. Legs OK. Cadence 141. RS 855. Fine, 22°C; calm. [V]
Thu 4 Feb	7.2	12.07pm. Speedygeese PH, total moving 52:40 (7:19/km) @ AHR 113 (72%), MHR 129. NB Beacon 3. West side 'steep hill' loop relays in a team with Miranda. Easy striding out, walking the hill. Cadence 156. RS 827. Sunny, 25°C; calm. [M]
Fri 5 Feb	6	12.22pm. Customs H'cap 5k Calver in 29:36 (5:55/km) @ AHR 134 (85%), MHR 145. NB1080v10N. With Warrick and Lloyd going out. Tempo. Splits: 5:54, 6:00, 5:50, 5:45, 6:07. 12th from 25. Cadence 168. Warm-up 1k. RS 793. Humid, 26°C; breezy. [H]
Sat 6 Feb	8.6	6.50pm. Clockwise Mt Tuggers to Calwell path in 56:20 (6:33/km) @ AHR 120 (76%), MHR 132. NB 1080v10N. Steady running with some short walks. Moving well, legs good. (Parkrun cancelled, flooding). Cadence 158. RS 786. Cloudy, 22°C; calm. [M]
Sun 7 Feb	7.5	6.54pm. Theo Trail, Conder O/B, path down to Calwell High in 51:12 (6:50/km) @ AHR 122 (77%), MHR 130. NB 1080v10N. Steady, even effort, a few short walks. Easy on the legs. Cadence 161. RS 833. Overcast, 22°C; calm. [M]
Week 06	73k - Good week but the Stromlo 5k race a bit slow. Weight 73.5kg.
Mon 8 Feb	7.1 5.5	12.05pm. Speedygeese PH, total moving 51:36 (7:16/km) @ AHR 110 (70%), MHR 136. NB Beacon 3. East side 'triangle' relays with Leah, Helen and Dennis. Striding out in places. Cadence 154. RS 799. Sunny, 19°C; calm. [M] 5.33pm. Street Orienteering, Weetangera in 34:55 (6:21/km) @ AHR 129 (82%), MHR 147. NB Beacon 2. C-course getting 12/20 controls. First 7 with Rog. A few walks and a stop for stone in shoe. Cadence 163. RS 819. Humid, 23°C; breezy. [V]
Tue 9 Feb	8.2 5	12.22pm. Lake Stakes 6k in 40:09 (6:42/km) @ AHR 119 (75%), MHR 131. NB 1080v10N. Easy Interval Method - 3k in 19:36 then 5 x 250m, 250m walk recoveries, very easy. Left achilles niggly early. Cadence 160. RS 796. Cloudy, 19°C; calm. [V] 5.34pm. YCRC Summer Series: Museum 5k turn marshall in 38:48 (7:46/km) @ AHR 108 (68%), MHR 130. NB 1080v10N. Jog/walk to the turn, mostly jogging back after the last runner. Cadence 143. RS 838. Mild, 20°C; breezy. [E]
Wed 10 Feb	9.5	12.23pm. BBQ Stakes 6k in 39:24 (6:34/km) @ AHR 125 (79%), MHR 136. NB 1080v10N. Steady, legs pretty good. Usual hill walks. Splits: 6:31, 7:00, 6:04, 7:32, 5:38, 6:34. 35th from 42. Warm-up 3.5k. Cadence 159. RS 821. Cloudy, 19°C; calm. [M]
Thu 11 Feb	6	6.03pm. Race: ACT Masters' 3000m - 4th in 15:09.84 (5:03/km) @ AHR 144 (91%), MHR 154. NB Beacon. Splits: 5:02, 5:07, 5:00. Followed Ken then Rog, caught Sue about 1200. Cadence 175. Warm-up strides, warm-down 6-lap 2515m in 16:12. RS 728. Warm, 27°C; breezy. [B]
Fri 12 Feb	7.7	12.22pm. Customs H'cap 5k Calver in 29:07 (5:49/km) @ AHR 136 (86%), MHR 148. NB1080v10N. With Warrick, Lloyd, Rog, Jim out. Splits: 5:47, 5:50, 5:46, 5:39, 6:05. 6th from 21. Cadence 168. Warm-up 600m, down 2.1k. RS 792. Humid, 24°C; windy (sthwest). [H]
Sat 13 Feb	6	8.00am. Tuggers Parkrun 5k - 185th in 32:52 (6:34/km) @ AHR 127 (80%), MHR 136. NB1080v10N. Easy, short walks coming back. Splits: 20s to start, 6:37, 6:26, 6:28, 6:14, 6:47. Cadence 162. Warm-up 1k. RS 835. Humid, 21°C; calm. [M]
Sun 14 Feb	10	8.03am. Race: Sri Chinmoy 10k - 111th in 59:24 (5:56/km) @ AHR 136 (93%), MHR 144. NB1080v10N. Steady effort, negative split, passing runners after 3k, didn't quite catch Jim. Splits: 6:09, 5:58, 6:01, 5:58, 6:05, 5:58, 5:38, 5:47, 5:47, 5:47. Cadence 169. RS 808. Cool, 14°C; breezy. [H]
Week 07	65k - Good week and 3000m race. Weight 72.8kg.
Mon 15 Feb	7.3 4.14	12.06pm. Speedygeese PH, total moving 54:15 (7:26/km) @ AHR 114 (72%), MHR 128. NB Beacon 3. West side hill circuit and 10 x 50m gentle hills. Mostly easy running, legs OK. Cadence 152. RS 847. Sunny, 21°C; breezy. [M] 5.30pm. Street Orienteering, Monash in 24:27 (5:54/km) @ AHR 131 (83%), MHR 143. NB Beacon 3. D-course getting 8/20 controls. First 2 with Rog and Jim. No mistakes, only a couple of short walks. Cadence 163. RS 774. Sunny, 22°C; windy. [V]
Tue 16 Feb	6 6	12.23pm. Lake Stakes 6k in 41:40 (6:57/km) @ AHR 116 (73%), MHR 136. NB 1080v10N. Easy Interval Method - 3k in 19:22 then 5 x 250m, 250m walk recoveries. Legs not great. Cadence 153. RS 806. Overcast, 22°C; breezy. [V] 6.17pm. Race: YCRC Summer Series: Telopea Park 4k - 22nd in 20:59 (5:15/km) @ AHR 145 (92%), MHR 151. Peg Turbo. Chased Jim, caught at 1.5k. Good legs. Splits: 5:13, 5:11, 5:15, 5:21. Cadence 175. Warm-up 2k. RS 761. Sunny, 21°C; breezy. [B]
Wed 17 Feb	6	12.24pm. BBQ Stakes 6k in 40:15 (6:43/km) @ AHR 122 (77%), MHR 134. NB 1080v10N. Steady, recovery effort. Usual hill walks. Splits: 7:05, 7:11, 6:12, 7:08, 5:40, 6:48. 37th from 41. Cadence 159. RS 818. Mild, 20°C; windy. [M]
Thu 18 Feb	13.4	1.26pm. Clockwise Mt Tuggers to Bonython trail, Maccas in 1:35:24 (7:07/km) @ AHR 118 (75%), MHR 131. NB 1080v10N. Early fall, bruised left ITB, arm. Mostly ran 8k then 250m walk/run intervals. Cadence 153. RS 840. Cloud/sun, 22°C; breezy. [M]
Fri 19 Feb	nil	Left quad/ITB pain worse than following yesterday's run. Bus to/from CJs and a short (2k) walk. Painful just walking, have to walk slowly with a short stride. Out of Jim's Sprint Marathon Relay Sunday.
Sat 20 Feb	nil	Day 2 off for the sore left quad/ITB. Slightly improved, walking still out of the question.
Sun 21 Feb	nil	Day 3 off for the sore left quad/ITB. Improved. Slow 3k walk in the afternoon.
Week 08	43k - Good XC race, bad trip and fall. Weight 73.2kg. 234km last 4 weeks.

Date	Kms	Comments
Mon 22 Feb	nil	Day 4 off for the left quad/ITB injury. Slightly improved. Mowed the back lawn.
Tue 23 Feb	nil	Day 5 off for the left quad/ITB injury. Better again. Walked bus to Lake Stakes start and back. OK.
Wed 24 Feb	6	12.18pm. BBQ Stakes 6k in 52:12 (8:42/km) @ AHR 110 (70%), MHR 133. NB 1080v10N. Walking mostly, with 9 x runs, some 250m in length. Quad OK but left inner hammy tender. Splits: 9:15, 8:04, 8:44, 8:32, 8:54, 8:40. Cadence 150. RS 957. Mild, 17°C; calm. [E]
Thu 25 Feb	nil	Rest day. 4 km of walking while doing starter duties at Masters' Track.
Fri 26 Feb	5.4	12.22pm. Race: Customs H'cap 5.16k Calver in 31:16 (6:04/km) @ AHR 141 (89%), MHR 155! NB Beacon 3. Alternate course. With Rog mostly, chasing a fast starting Jim (caught up at 4.5k). Legs good but HR very high for the pace. Headwind coming back. Splits: 6:06, 6:08, 6:01, 5:57, 6:16 +48s. 11th from 21. Cadence 170. RS 854. Sunny, 23°C; windy. [H]
Sat 27 Feb	5.2	8.00am. Tuggers Parkrun 5k - 146th in 30:07 (6:01/km) @ AHR 135 (85%), MHR 152. NB1080v10N. Progression run, legs good. Splits: 12s to start, 6:15, 6:09, 5:59, 5:53, 5:39. Cadence 170. Warm-up 200m as strides. RS 813. Cool, 14°C; calm. [H]
Sun 28 Feb	6.1	7.02pm. Theo Trail, Conder O/B, path down to and around Calwell High in 35:18 (5:47/km) @ AHR 136 (86%), MHR 144. Pegasus Turbo 1. Tempo effort, aiming to be under 6-minute km pace. Legs good. Cadence 169. RS 787. Warm, 25°C; calm. [H]
Week 09	22k - The slow return to fitness begins. Weight 72.9kg.
Mon 1 Mar	5.9	5.55pm. Street Orienteering, Forrest in 38:22 (6:34/km) @ AHR 132 (84%), MHR 143. NB Beacon 3. C-course getting 12/20 controls (1st). Nice shaded course. A small mistake and a long cut through the central park. Hilly. Cadence 158. RS 866. Sunny, 26°C; calm. [V]
Tue 2 Mar	6 5	12.23pm. Lake Stakes Reverse 6k in 41:15 (6:53/km) @ AHR 126 (80%), MHR 142. NB 1080v10N. 3k in 19:39 then 500m walk/run intervals. Splits: 6:42, 6:30, 6:26, 7:20, 7:02, 7:08. Cadence 156. RS 866. Sunny, 21°C; calm. [V] 6.24pm. Race: YCRC Summer Series: Barrenjoey Dr 5k - 33rd in 26:51 (5:22/km) @ AHR 146 (92%), MHR 153. Pegasus Turbo 1. Caught Jim after 1 lap, then Gabe. Rob got away the last lap. Legs OK. Splits: 5:18, 5:27, 5:23, 5:34, 5:11. Good legs. Cadence 174. RS 784. Mild, 22°C; calm. [B]
Wed 3 Mar	6	12.24pm. BBQ Stakes Reverse 6k in 40:03 (6:41/km) @ AHR 127 (80%), MHR 142. NB 1080v10N. Feeling yesterday's race. Longer walks. 33rd. Splits: 7:07, 7:17, 7:02, 6:21, 6:25, 5:42. Cadence 157. RS 848. Sunny, 18°C; calm. [M]
Thu 4 Mar	7.3	12.06pm. Speedygeese PH, total moving 53:45 (7:22/km) @ AHR 107 (68%), MHR 137. NB Beacon 3. Flagpole relays in teams with Ruth and Dennis. Started easy, striding out later on. Legs good. Cadence 156. RS 788. Sunny, 21°C; breezy. [M]
Fri 5 Mar	5.2	12.22pm. Race: Customs H'cap 5.16k in 29:48 (5:47/km) @ AHR 141 (89%), MHR 151. NB 1080v10N. Alt course. With Rog early, chasing Jim (caught up at 2k). Legs good. Slight headwind back. Splits: 5:48, 5:35, 5:41, 5:35, 6:21 +52s. 4th from 19. Cadence 168. RS 814. Sunny, 22°C; breezy. [H]
Sat 6 Mar	6	8.00am. Tuggers Parkrun 5k - 116th in 30:26 (6:05/km) @ AHR 130 (82%), MHR 139. NB Beacon 3. Steady, chasing Colin, Barb. Splits: 10s to start, 6:24, 6:10, 5:56, 5:56, 5:50. Cadence 169. Warm-up 1k easy. RS 791. Cold, 10°C; calm. [M]
Sun 7 Mar	9	6.22pm. Theo trail, Conder, Banks, Gordon Lake in 54:40 (6:04/km) @ AHR 129 (82%), MHR 136. NB 1080v10N. Steady, legs OK. Splits: 6:00, 6:05, 5:46, 5:53, 6:07, 6:21, 6:07, 6:07, 6:09. Cadence 166. RS 784. Fine, 24°C; calm. [M]
Week 10	50k - Good Barrenjoey XC race. Weight 72.4kg.
Mon 8 Mar	5.3 5.1	12.07pm. Speedygeese PH, total moving 40:24 (7:37/km) @ AHR 121 (77%), MHR 139. NB Beacon 3. 'Spider' 8 x hills around Parly House, mostly run down, walk up the hill. Legs OK. Cadence 154. RS 922. Sunny, 23°C; calm. [M] 5.38pm. Street Orienteering, Melba in 33:41 (6:36/km) @ AHR 130 (82%), MHR 145. NB Beacon 3. C-course getting 12/20 controls. First 5 with Rog. No mistakes, a few short walks. Cadence 158. RS 859. Sunny, 24°C; calm. [V]
Tue 9 Mar	6 5	12.23pm. Lake Stakes 6k in 43:38 (7:16/km) @ AHR 121 (77%), MHR 143. NB1080v10N. Easy Interval Method, 12 x 250m, 250m walk recoveries. Tired legs. 15th from 18. Cadence 144. RS 880. Sunny, 24°C; breezy. [V] 6.16pm. Race: YCRC Summer Series: Boathouse 5k - 35th in 26:35 (5:19/km) @ AHR 146 (92%). MHR 153. NB Beacon 3. Chased Jim, Brian (1.5k), then Gabe at a distance. OK legs. Light headwind back. Splits: 5:25, 5:14, 5:26, 5:29, 5:02. Cadence 172. RS 776. Sunny, 24°C; breezy. [B]
Wed 10 Mar	6	12.24pm. BBQ Stakes 6k in 40:02 (6:40/km) @ AHR 130 (82%), MHR 145. NB 1080v10N. Steady, tired legs. Usual hill walks. Splits: 7:01, 7:17, 6:05, 7:33, 5:39, 6:24. 36th from 45. Cadence 158. RS 867. Warm, 22°C; calm. [M]
Thu 11 Mar	6	7.31pm. Race: ACT Masters' 5000m Championships - 14th (from 18) in 26:04.67 (5:13/km) @ AHR 148 (94%), MHR 154! Pegasus Turbo. Splits: 5:03, 5:07, 5:13, 5:20, 5:21. With Rog and Sue chasing Jimmy (caught at 1k), then Rog got away, stuck with Sue and passed her on the last lap. Wet track. Legs OK. Cadence 175. Warm-up 1k of strides. RS 772. Humid, 17°C; calm. [B]
Fri 12 Mar	5	12.23pm. Customs H'cap 5.16k Calver in 32:40 (6:19/km) @ AHR 126 (80%), MHR 133. NB 1080v10N. Off 8:30, solo, dropping back through the pack. Splits: 6:23, 6:11, 6:14, 6:12, 6:52 + 48s. 16th from 20. Cadence 167. RS 796. Sunny, 23°C; calm. [M]
Sat 13 Mar	5 4	8.02am. Tuggers Parkrun 5k - 158th in 31:50 (6:22/km) @ AHR 128 (81%), MHR 141. NB 1080v10N. Slow start then a steady effort. Splits: 17s to start, 6:36, 6:24, 6:17, 6:18, 5:58. Cadence 168. RS 815. Foggy, 17°C; humid. [M] 6.08pm. Theo Trail, Conder O/B, path to Ern Florence Cct in 24:28 (6:07/km) @ AHR 126 (80%), MHR 136. NB 1080v10N. Easy, legs OK. Splits: 6:06, 6:20, 6:06, 5:58. Cadence 168. RS 771. Sunny, 25°C; calm. [M]
Sun 14 Mar	7.6	6.14pm. Anti-clockwise Mt Tuggers in 51:30 (6:47/km) @ AHR 123 (78%), MHR 136. NB 1080v10N. Steady running, walking the steep hills. Legs good, moving well. Cadence 158. RS 833. Cloudy, 14°C; windy. [M]
Week 11	55k - Good week, OK 5000m race. Weight 72.9kg.
Mon 15 Mar	7.7 6.1	12.17pm. Speedygeese PH, total moving 55:15 (7:10/km) @ AHR 121 (77%), MHR 139. NB Beacon 3. 'Spider' 8 x hills around Parly House, mostly run down, walk up the hill. Run to/from Hyatt. Cadence 158. RS 868. Sunny, 17°C; calm. [M] 5.38pm. Street Orienteering, Wanniassa in 38:53 (6:22/km) @ AHR 128 (81%), MHR 141. NB Beacon 3. C-course getting 12/20 controls. Team with Rog, racing Jim and Ricky, finished 2 mins ahead. Cadence 162. RS 816. Sunny, 21°C; calm. [V]
Tue 16 Mar	6 5	12.22pm. Lake Stakes 6k in 41:45 (6:58/km) @ AHR 118 (75%), MHR 138. NB 1080v10N. Easy Interval Method - 3k in 20:12 then 6 x 250m, 250m walk recoveries. Legs OK. Cadence 152. RS 821. Overcast, 18°C; calm. [V] 6.20pm. Race: YCRC Summer Series: Black Mt Peninsula 5k - 26th in 26:34 (5:19/km) @ AHR 142 (90%), MHR 152. Peg Turbo. Racing Rob Ey and Thommo, passed Rob 2nd lap, Thommo too good last lap. Legs good. Splits: 5:29, 5:16, 5:19, 5:16, 5:14. Cadence 176. RS 754. Cool, 17°C; calm. [B]
Wed 17 Mar	6	12.24pm. BBQ Stakes 6k in 38:45 (6:28/km) @ AHR 126 (80%), MHR 138. NB 1080v10N. Steady effort, the usual hill walks. Splits: 6:57, 7:05, 5:53, 6:57, 5:33, 6:16. 33rd from 44. Cadence 162. RS 814. Overcast, 16°C; cool. [M]
Thu 18 Mar	6.1	5.56pm. Theo Trail O/B then downhill east side in 37:42 (6:11/km) @ AHR 131 (83%), MHR 142. NB 1080v10N. Legs improved during run. Splits: 6:36, 6:42, 6:01, 6:21, 5:37, 5:47. Cadence 168. RS 810. Overcast, 17°C; breezy. [H]
Fri 19 Mar	9.3	12.23pm. Customs H'cap 5.16k Calver in 28:42 (5:34/km) @ AHR 139 (88%), MHR 149. NB Beacon 3. Off 8:30, chasing Jim first half. Headwind out. Splits: 5:59, 5:28, 5:22, 5:19, 5:53 +41s. 7th from 23. Cadence 171. Warm-up F/T PH. RS 773. Overcast, 18°C; windy. [H]
Sat 20 Mar	5	8.02am. Race: Coombs Parkrun 5k - 117th in 29:44 (5:57/km) @ AHR 132 (84%), MHR 145. NB 1080v10N. Steady effort, tired legs. 3rd birthday run. Splits: 5:49, 5:48, 6:08, 6:03, 5:56. Cadence 169. RS 785. Overcast, 16°C; calm. [H]
Sun 21 Mar	7	3.30pm. Theo Trail from top, downhill east side, Calwell shops in 43:40 (6:14/km) @ AHR 127 (80%), MHR 135. NB 1080v10N. Legs OK, moving well. Splits: 6:44, 6:18, 6:05, 5:49, 6:10, 6:09, 6:24. Cadence 167. RS 792. Overcast, 18°C; calm. [M]
Week 12	58k - Good week and YCRC XC race. Weight 72.7kg. 185km last 4 weeks.

Date	Kms	Comments
Mon 22 Mar	7 4.8	12.07pm. Speedygeese PH, total moving 51:45 (7:24/km) @ AHR 115 (73%), MHR 137. NB Beacon 3. Laps of grass square then 400m laps from Court 5, steady running, light rain. Cadence 160. RS 850. Light rain, 16°C; calm. [M] 5.36pm. Street Orienteering, Macquarie in 33:15 (6:56/km) @ AHR 124 (78%), MHR 136. NB Beacon 3. C-course getting 12/20 controls. Good until the last control, ran 300m extra. Cadence 161. RS 859. Rainy, 16°C; calm. [V]
Tue 23 Mar	6	12.15pm. Lake Stakes 6k in 42:48 (7:08/km) @ AHR 115 (73%), MHR 135. NB 1080v10N. Steady with Thommo, chasing Jimmy. Walks after 3k as Rog caught up. Walk/run back. Cadence 152. RS 820. Rainy, 16°C; calm. [E]
Wed 24 Mar	6	12.24pm. BBQ Stakes 6k in 38:45 (6:28/km) @ AHR 127 (80%), MHR 138. NB 1080v10N. Steady, usual walks, muddy in places, no rain. Splits: 6:44, 7:02, 5:53, 7:16, 5:21, 6:15. 31st from 46. Cadence 162. RS 820. Overcast, 17°C; calm. [M]
Thu 25 Mar	8.7	5.40pm. Theo Trail from top, Conder O/B, east side, Calwell shops in 53:20 (6:08/km) @ AHR 126 (80%), MHR 133. NB 1080v10-3. Legs OK, saw Dave. Splits: 6:30, 5:55, 6:35, 6:37, 5:47, 5:49, 6:01, 6:04 +. Cadence 166. RS 772. Sunny, 18°C; calm. [M]
Fri 26 Mar	9.5	12.23pm. Customs H'cap 5.16k Calver in 31:15 (6:03/km) @ AHR 131 (83%), MHR 140. NB 1080v10-3. Off 9:00, with Lloyd coming back, headwind. Splits: 6:07, 5:55, 5:58, 5:58, 6:30 +47s. 21st from 23. Cadence 168. Warm-up F/T PH. RS 793. Sunny, 18°C; breezy. [H]
Sat 27 Mar	5 5	8.03am. Tuggers Parkrun 5k - 163rd in 31:43 (6:21/km) @ AHR 125 (79%), MHR 137. NB 1080v10-3. Slow start then a steady effort. Splits: 29s to start, 6:12, 6:22, 6:15, 6:13, 6:12. Cadence 168. RS 793. Cool, 8°C; calm. [M] 4.55pm. Theo Trail from top, east side, Tharwa Drive in 31:20 (6:16/km) @ AHR 125 (79%), MHR 135. NB 1080v10-3. Steady, easy run, beat the rain. Splits: 6:23, 6:28, 5:59, 5:57, 6:26. Cadence 166. RS 783. Overcast, 18°C; windy. [M]
Sun 28 Mar	8	2.01pm. Calwell Shops, Chisholm, Charles River in 43:51 (5:29/km) @ AHR 135 (85%), MHR 142. Vaporfly NEXT%. Tempo effort, feeling okay. Splits: 5:15, 5:23, 5:27, 5:36, 5:36, 5:26, 5:26, 5:40. Cadence 171. RS 740. Sunny, 20°C; breezy. [H]
Week 13	60k - Good week, keep it going. Weight 72.4kg.
Mon 29 Mar	6.1 6.1	12.08pm. Speedygeese PH, total moving 49:15 (8:04/km) @ AHR 106 (67%), MHR 128. NB Beacon 3. Easy Rec Place 'tiles' hills, run up, walk down. Tired legs. 16 runners. Cadence 148. RS 856. Sunny, 19°C; calm. [M] 5.23pm. Street Orienteering, Weston in 40:57 (6:43/km) @ AHR 128 (81%), MHR 139. NB Beacon 3. C-course getting 12/20 controls. With Rog first 10, no mistakes, good legs. Long/hilly course. Cadence 157. RS 859. Sunny, 20°C; calm. [V]
Tue 30 Mar	6 6	12.21pm. Lake Stakes 6k in 42:30 (7:05/km) @ AHR 121 (77%), MHR 143. NB 1080v10-3. Easy Interval Method - 3k in 20:18 then 6 x 250m, 250m walk recoveries. Tired legs. Cadence 152. RS 857. Sunny, 18°C; calm. [V] 6.22pm. Race: YCRC Summer Series: Stromlo 5k - 35th in 27:21 (5:28/km) @ AHR 143 (91%), MHR 151. Peg Turbo. Chasing Jim (caught 2.5k), Brian (too good). Rob passed at 4k. Splits: 5:24, 5:15, 5:25, 5:12, 5:30 + 35s. Cadence 172. Warm-up 1k incl strides. RS 782. Sunny, 19°C; calm. [B]
Wed 31 Mar	6	12.25pm. BBQ Stakes 6k in 38:30 (6:25/km) @ AHR 129 (82%), MHR 142. NB 1080v10-3. Steady, usual walks, tired legs. Splits: 6:45, 6:49, 5:51, 7:12, 5:28, 6:18. 28th from 41. Cadence 162. RS 828. Sunny, 19°C; calm. [M]
Thu 1 Apr	6.6	12.04pm. Speedygeese PH, total moving 46:06 (6:59/km) @ AHR 123 (78%), MHR 140. NB Beacon 3. Steady west side footpath intervals, 400, 300, 200, 100 x 2. Legs OK. 12 runners. Cadence 162. RS 859. Sunny, 19°C; calm. [M]
Fri 2 Apr	5.2	5.31pm. Wagga - Lake Albert west side O/B to Golf Club in 29:48 (5:44/km) @ AHR 133 (84%), MHR 141. NB1080v10-3. Steady run, aiming to stay under 6-minute per km pace. Cadence 170. RS 762. Hot, 28°C; calm. [H]
Sat 3 Apr	8.4	8.00am. Race: Wagga Parkrun 5k - 59th in 27:57 (5:35/km) @ AHR 137 (87%), MHR 149. NB Beacon 3. Progression run, following couple in mango shirts first half. Warm-up jog to start. Good legs. Splits: 5:52, 5:42, 5:28, 5:29, 5:15 +11s. Cadence 175. RS 766. Fine, 15°C; calm. [H]
Sun 4 Apr	6.6	5.31pm. Wagga - Tatton, Plumpton Rd, dirt to lake corner, Henwood Pk in 45:06 (6:50/km) @ AHR 121 (77%), MHR 130. NB1080v10-3. Easy recovery run including some walks. Cadence 160. RS 827. Warm, 26°C; calm. [M]
Week 14	57k - Okay week, Stromlo XC race a bit slow. Weight 72.7kg.
Mon 5 Apr	8.4	5.03pm. Wagga - Plumpton Rd, dirt to lake, Golf Club, Henwood Pk in 55:48 (6:39/km) @ AHR 123 (78%), MHR 132. NB1080v10-3. Steady effort, some walks late, tired legs. Car accident on Lakeside Drive. Cadence 163. RS 817. Hot, 28°C; calm. [M]
Tue 6 Apr	9.3	4.37pm. PH to Yacht Club then Central Basin anti-clockwise, Comm Ave in 57:24 (6:10/km) @ AHR 128 (81%), MHR 136. NB Beacon 3. Good run, aiming for 6-minute ks. Lots of people around the lake. Cadence 168. RS 790. Mild, 23°C; calm. [M]
Wed 7 Apr	6	12.24pm. BBQ Stakes Reverse 6k in 37:37 (6:16/km) @ AHR 133 (84%), MHR 144. NB 1080v10-3. Chasing Jim early, then the usual with walks. 28th from 39. Splits: 6:28, 6:28, 6:46, 6:20, 6:01, 5:24. Cadence 161. RS 834. Sunny, 22°C; calm. [H]
Thu 8 Apr	8.8	12.11pm. Speedygeese PH, total moving 64:18 (7:18/km) @ AHR 117 (74%), MHR 136. NB Beacon 3. Triangle relays easy teamed with Ricky, Denis and Amanda, 300m run, 300m walk/jog. 15 runners. Cadence 156. RS 855. Sunny, 23°C; calm. [M]
Fri 9 Apr	5	12.24pm. Race: Customs H'cap Calver in 27:43 (5:33/km) @ AHR 142 (90%), MHR 151. NB 1080v10-3. Hard tempo, chasing Barb, then Rog, Jimmy and Thommo. Headwind back. Splits: 5:14, 5:24, 5:27, 5:43, 5:55. 4th from 23. Cadence 170. RS 787. Sunny, 23°C; windy. [H]
Sat 10 Apr	6	8.00am. Tuggers Parkrun 5k - 98th in 29:56 (5:59/km) @ AHR 130 (82%), MHR 144. Nike Invincible. Easy progression run. Enjoyed the shoes - soft! Warm-up 1k. Splits: 12s to start, 6:17, 6:14, 6:01, 5:45, 5:27. Cadence 169. RS 778. Cool, 11°C; calm. [M]
Sun 11 Apr	11.9	7.35am. Race: Canberra Marathon Festival 5.45k Fun Run - 65th/702 in 28:19 (5:12/km) @ AHR 142 (90%), MHR 153. Pegasus Turbo 2. Good start, followed Jim first 400m, edged ahead. Holding position racing others last 4k. First 60-69. Fresh westerly. Warm-up to start, warm-down with Dave from Parkes Ave back. 34m of elevation. Splits: 5:26, 5:20, 5:06, 5:01, 5:13 + 2:13. Cadence 176. RS 738. Cold, 7°C; windy. [B]
Week 15	55k - Happy with the CRF 5.4k race. Weight 73.1kg.
Mon 12 Apr	4.9	4.04pm. Street Orienteering, Watson in 31:05 (6:21/km) @ AHR 127 (80%), MHR 138. NB 1080v10-3. C-course getting 12/20 controls. Solo, early start. No mistakes, fairly flat course. Cadence 164. RS 806. Sunny, 15°C; calm. [V]
Tue 13 Apr	6	12.21pm. Lake Stakes 6k in 42:40 (7:07/km) @ AHR 117 (74%), MHR 134. Nike Invincible. Easy Interval Method - 3k in 19:54 then 6 x 250m, 250m walk recoveries. Legs still recovering from Sunday. Cadence 151. RS 832. Sunny, 16°C; breezy. [V]
Wed 14 Apr	6	12.24pm. BBQ Stakes 6k in 37:25 (6:14/km) @ AHR 133 (84%), MHR 146. NB 1080v10-3. Faster than usual, shorter walks, legs good. 20th from 45. Splits: 6:32, 6:42, 5:44, 6:54, 5:04, 6:23. Cadence 162. RS 829. Overcast, 19°C; windy. [H]
Thu 15 Apr	10.1	12.08pm. Speedygeese PH, total moving 72:20 (7:10/km) @ AHR 123 (78%), MHR 138. NB Beacon 3. Spider hills reverse, running down, walking up the hills. Easy. Extra lap warm-down. 6 runners. Cadence 159. RS 881. Sunny, 19°C; calm. [M]
Fri 16 Apr	9.7	12.24pm. Race: Customs H'cap Calver in 27:11 (5:26/km) @ AHR 139 (88%), MHR 150. Nike Invincible. Hard tempo, chasing Jeff, Kerron and Jim. Good legs. Splits: 5:32, 5:34, 5:28, 5:18, 5:19. 8th from 20. Cadence 170. RS 756. Sunny, 17°C; calm. [H]
Sat 17 Apr	7.6	8.03am. Tuggers Parkrun 5k - 136th in 29:42 (5:56/km) @ AHR 132 (84%), MHR 145. NB 1080v10-3. Easy progression run. Legs OK. Splits: 10s to start, 6:11, 6:04, 5:54, 5:54, 5:29. Warm-up 400m, down 2.2k. Cadence 169. RS 784. Cool, 10°C; calm. [M]
Sun 18 Apr	6.2	4.32pm. Theo Trail, Conder O/B, Tharwa Drive track in 36:50 (5:56/km) @ AHR 124 (78%), MHR 132. Nike Invincible. Steady run, legs not too bad, aiming for under 6-minute km pace. Cadence 167. RS 737. Sunny, 22°C; calm. [M]
Week 16	50k - Good recovery week. Weight 73.2kg. 222km last 4 weeks.

Date	Kms	Comments
Mon 19 Apr	4.9	2:54pm. Street Orienteering, Coombs in 30:24 (6:12/km) @ AHR 129 (82%), MHR 147. NB Beacon 3. C-course getting 12/20 controls. First 8 with Rog, race with Jim the last 2 to the finish. Good legs. Cadence 166. RS 800. Sunny, 18°C; calm. [V]
Tue 20 Apr	6.4	11.41am. Lake Stakes Timekeeper in 47:09 (7:22/km) @ AHR 117 (74%), MHR 130. NB 1080v10-3. Jog from bus then small loops on grass near start while the others ran. Very easy, legs good. Cadence 160. RS 862. Cloudy, 17°C; breezy. [E]
Wed 21 Apr	6.4	12.24pm. BBQ Stakes 6k in 36:23 (6:04/km) @ AHR 136 (86%), MHR 148. NB 1080v10-3. Faster tempo effort runs, short walks. 20th from 45. Splits: 6:30, 6:34, 5:33, 6:44, 4:58, 5:57. Warm-up 400m. Cadence 163. RS 825. Sunny, 14°C; calm. [H]
Thu 22 Apr	9.3	12.08pm. Speedygeese PH, total moving 71:30 (7:41/km) @ AHR 114 (72%), MHR 150. NB Beacon 3. Relays east side 4 x 520m, team with Denis. Outer trail warm-down with Denis. Good legs. 15 runners. Cadence 157. RS 876. Sunny, 13°C; windy. [V]
Fri 23 Apr	9.8	12.24pm. Race: Customs H'cap Calver in 27:49 (5:34/km) @ AHR 138 (87%), MHR 146. NB 1080v10-3. Hard tempo, chasing Jeff, Rog and Jim. Headwind back. Splits: 5:32, 5:36, 5:39, 5:37, 5:25. 8th from 18. Cadence 171. RS 768. Sunny, 17°C; windy. [H]
Sat 24 Apr	9.5	8.01am. Ginninderra Parkrun 5k - 99th in 27:16 (5:27/km) @ AHR 137 (87%), MHR 148. Nike Invincible. Progression run chasing Jim. Legs OK. Splits: 5:52, 5:31, 5:31, 5:13, 5:09. Warm-up 1.5k, down 3k with Geoff. Cadence 172. RS 747. Cold, 2°C; calm. [H]
Sun 25 Apr	6.3	3.40pm. Theo Trail, Tharwa Drive track, Calwell shops, HS in 38:47 (6:09/km) @ AHR 124 (78%), MHR 130. NB 1080v10-3. Steady MAF run, staying under HR 130. Legs good. Six other runners. Cadence 166. RS 763. Sunny, 16°C; calm. [M]
Week 17	52k - Good week and Gindy parkrun 5k. Weight 72.9kg.
Mon 26 Apr	6 4.8	10.04am. Race: Sri Chinmoy Cooleman Clip 5k - 30th/85 in 32:44 (6:49/km) @ AHR 137 (87%), MHR 150. NB 1080v10-3. Held back, hill walks. 4.8k. 2nd M60. 9:06, 5:40, 7:22, 6:52, 5:07. Warm-up oval 1.2k. Cadence 152. RS 934. Sunny, 11°C; calm. [H] 2.06pm. Street Orienteering, Bruce 4.75k in 30:18 (6:23/km) @ AHR 131 (83%), MHR 140. NB Beacon-3. C-Course. Ran with Rog first 7 controls, no mistakes. Good legs. Cadence 162. RS 836. Sunny, 18°C; calm. [V]
Tue 27 Apr	8.6	12.21pm. Lake Stakes 6k in 40:52 (6:49/km) @ AHR 120 (76%), MHR 142. Nike Invincible. Easy Interval Method - 3k in 19:04 then 5 x 250m, 250m walk recoveries. Good legs, 4:27/km on the last. Warm-up 2.6k. Cadence 152. RS 817. Sunny, 18°C; calm. [V]
Wed 28 Apr	7.7	12.23pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 134 (85%), MHR 148. NB 1080v10-3. Tempo effort runs, short walks. 27th from 41 off 13:45. Splits: 6:28, 6:45, 5:40, 7:34, 5:12, 6:30. Warm-up 1.7k. Cadence 160. RS 853. Sunny, 18°C; calm. [H]
Thu 29 Apr	8.2	12.10pm. Speedygeese PH, total moving 61:09 (7:27/km) @ AHR 117 (74%), MHR 148. NB Beacon 3. Relays west side 6 x 150m, team with Andrew and Geoff. Build to about 5 min/km pace. Good legs. 15 runners. Cadence 162. RS 873. Sunny, 20°C; calm. [V]
Fri 30 Apr	9.9	12.24pm. Race: Customs H'cap Calver in 27:12 (5:26/km) @ AHR 138 (87%), MHR 150. Nike Invincible. Hard tempo, chasing Kerron, Jeff, Thommo, Jim. Warm-up from/to PH. Splits: 5:35, 5:36, 5:25, 5:13, 5:23. 8th from 18. Cadence 169. RS 751. Sunny, 20°C; calm. [H]
Sat 1 May	6.2	8.03am. Tuggers Parkrun 5k - 144th in 30:56 (6:11/km) @ AHR 127 (80%), MHR 139. Nike Invincible. Slow early, caught Ken at 1.5k. Legs good. Splits: 20s to start, 6:15, 6:17, 6:06, 5:50, 6:08. Warm-up 1.2k. Cadence 169. RS 786. Sunny, 8°C; calm. [M]
Sun 2 May	6.7	12.29pm. Theo Trail, Conder O/B, Tharwa Drive O/B in 44:48 (6:41/km) @ AHR 126 (80%), MHR 136. NB 1080v10-3. Steady MAF run, tired legs! HR higher than expected for the pace. Cadence 164. RS 843. Sunny, 20°C; calm. [M]
Week 18	58k - Good week. Some signs of improvement. Weight 72.6kg.
Mon 3 May	5.4	2.14pm. Street Orienteering, Kambah East 5.43k in 36:44 (6:46/km) @ AHR 124 (78%), MHR 147. NB Beacon-3. C-course with Jim, 12/20 controls. Hilly, quite a bit of walking. Saw Jen and Browny. Cadence 158. RS 839. Some cloud, 20°C; calm. [V]
Tue 4 May	8.8	12.20pm. Lake Stakes Reverse 6k in 41:45 (6:58/km) @ AHR 122 (77%), MHR 140. NB 1080v10-3. 3k in 19:30 then 250m walk/run intervals. Splits: 6:37, 6:25, 6:28, 7:38, 7:26, 7:11. Cadence 153. Warm-up 2.8k. RS 849. Light rain, 12°C; calm. [V]
Wed 5 May	7.1	12.23pm. BBQ Stakes Reverse 6k in 37:45 (6:18/km) @ AHR 130 (82%), MHR 143. NB 1080v10-3. Steady run, keeping up with Jeff. 26th from 41. Splits: 6:15, 6:36, 6:54, 6:19, 6:12, 5:16. Cadence 162. Warm-up 1.1k. RS 818. Light rain, 14°C; windy! [M]
Thu 6 May	8.6	12.10pm. Speedygeese PH, total moving 61:54 (7:12/km) @ AHR 116 (73%), MHR 132. NB 1080v10-3. Relays west side 5 x 150m, team with Ruth and Caroline. Easy, striding out. Outer trail warm-down. 16 runners. Cadence 162. RS 835. Overcast, 17°C; calm. [V]
Fri 7 May	10	12.23pm. Race: Customs H'cap Calver in 27:02 (5:24/km) @ AHR 140 (89%), MHR 150. Nike Invincible. Hard tempo, chasing Jeff and Rog. Warm-up/down from/to PH. Splits: 5:26, 5:33, 5:25, 5:20, 5:18. 7th from 17. Cadence 171. RS 757. Overcast, 19°C; breezy. [H]
Sat 8 May	8.1	8.02am. Tuggers Parkrun 5k - 127th in 30:43 (6:09/km) @ AHR 129 (82%), MHR 143. NB 1080v10-3. Easy out, moderate back. Legs good. Splits: 13s to start, 6:25, 6:17, 6:05, 5:58, 5:45. Warm-up 1k, down 2k. Cadence 170. RS 792. Overcast, 11°C; calm. [M]
Sun 9 May	11.2	10.26am. Race: Mother's Day Classic 5k - in 27:11 (5:26/km) @ AHR 142 (90%), MHR 153. Nike Invincible. Time trial this year with random starts. Moderate early due to jab yesterday. Felt OK so picked up the pace, racing various runners. Splits: 5:33, 5:35, 5:27, 5:26, 5:10. Cadence 172. Warm-up/down from/to PH. RS 772. Sunny, 16°C; calm [B]
Week 19	59k - Good week. Vaccine AstraZeneca #1. Weight 72.8kg.
Mon 10 May	4.5	2.03pm. Street Orienteering, Hawker 4.53k in 28:14 (6:14/km) @ AHR 127 (81%), MHR 140. NB Beacon-3. C-course with Jim, 12/20 controls. More running. Jim opposite direction, 3 minutes back. Cadence 167. RS 792. Some cloud, 17°C; calm. [V]
Tue 11 May	6	12.20pm. Lake Stakes 6k in 40:45 (6:48/km) @ AHR 119 (76%), MHR 144. Nike Invincible. 3k in 18:43 then 6 x 250m walk/run intervals. Splits: 6:20, 6:03, 6:20, 7:37, 7:11, 7:14. Cadence 154. Legs felt good. RS 808. Raining, 13°C; calm. [V]
Wed 12 May	7.1	12.23pm. BBQ Stakes 6k in 36:48 (6:08/km) @ AHR 139 (89%), MHR 152. NB 1080v10-3. Tempo effort runs, short walks. 14th from 42 off 13:45. Splits: 6:23, 6:49, 5:38, 6:46, 5:04, 6:08. Warm-up 1.1k. Cadence 163. RS 853. Sunny, 17°C; calm. [H]
Thu 13 May	7.5	12.05pm. Speedygeese PH, total moving 52:06 (6:57/km) @ AHR 121 (77%), MHR 134. NB Beacon-3. Easy effort, west side 900m loop x 4. Legs okay. 16 runners. Cadence 166. RS 841. Sunny, 16°C; breezy. [M]
Fri 14 May	10.4	12.24pm. Race: Customs H'cap Calver in 26:21 (5:16/km) @ AHR 147 (94%), MHR 154. Peg Turbo-2. Race effort, chasing Jeff, Jim, Rog - couldn't catch Barb. Headwind back. Splits: 5:10, 5:08, 5:17, 5:27, 5:19. 2nd from 17. Warm-up/down PH. Cadence 175. RS 775. Sunny, 13°C; windy. [B]
Sat 15 May	5.7	3.37pm. Arboretum single tracks in 41:06 (7:13/km) @ AHR 123 (78%), MHR 136. NB 1080v10-3. Loop from Wide Brown Land carpark, easy running with walks. After family lunch. Cold wind. Cadence 160. RS 887. Sunny, 11°C; windy. [M]
Sun 16 May	6.3 2.5	10.21pm. Race: Sri Chinmoy Stromlo Strides, 37th in 35:52 (5:42/km) @ AHR 137 (87%), MHR 157! NB 1080v10-3. Easy start, caught Jim at 1k, walks. Legs OK. 2nd M60. Max HR sprint finish. Splits: 5:33, 5:38, 6:06, 7:41, 4:44, 4:58 +. Cadence 167. RS 780. Sunny, 7°C; calm. [H] 3.08pm. Race: Fadden Pines Cross Country 2,500m - 8th in 13:05 (5:14/km) @ AHR 140 (87%), MHR 152. Peg Turbo-1. Splits: 5:21, 5:26, 2:18. Cadence 176. Caught Jim at 600m, a few others 2nd lap. Good legs. RS 733. Sunny, 10°C; calm. [B]
Week 20	50k - Good week, Customs and XC races. Weight 72.8kg. 219 km last 4 weeks.

Date	Kms	Comments
Mon 17 May	6.5	2.02pm. Street Orienteering, Griffith 6.50k in 43:06 (6:38/km) @ AHR 127 (81%), MHR 141. NB Beacon-3. C-course getting 12/20 controls. With Rog and Jim, finishing a minute ahead of Jim. Legs OK. Cadence 161. RS 842. Sunny, 13°C; breezy. [V]
Tue 18 May	9.1	12.20pm. Lake Stakes 6k in 40:06 (6:41/km) @ AHR 124 (79%), MHR 131. Nike Invincible. Easy MAF, short walk after 3k. Splits: 6:51, 6:35, 6:37, 6:43, 6:27, 6:53. Cadence 159. Good legs. Warm-up 3.1k. RS 829. Sunny, 12°C; calm. [M]
Wed 19 May	7	12.23pm. BBQ Stakes 6k in 36:02 (6:00/km) @ AHR 137 (87%), MHR 150. NB 1080v10-3. Tempo effort running, shorter walks. 8th from 50 off 13:45. Splits: 6:23, 6:49, 5:38, 6:46, 5:04, 6:08. Warm-up 1k. Cadence 166. RS 823. Cold, 8°C; calm. [H]
Thu 20 May	8	12.08pm. Speedygeese PH, total moving 56:20 (7:03/km) @ AHR 120 (76%), MHR 129. NB 1080v10-3. Easy effort, Rose Garden 200s x 10 with a very short walk after the jog back recovery. 9 runners. Cadence 166. RS 845. Sunny, 12°C; calm. [M]
Fri 21 May	5	3.40pm. Wagga - Lake Albert, part Plumpton Rd, to north of Golf Club, back in 31:45 (6:21/km) @ AHR 125 (80%), MHR 135. NB1080v10-3. Steady run, easy effort, legs good. No other runners. Cadence 168. RS 794. Sunny, 18°C; calm. [M]
Sat 22 May	8.6	8.01am. Race: Wagga Parkrun 5k - 42nd in 27:22 (5:28/km) @ AHR 137 (87%), MHR 148. Nike Invincible. Progression run, hard coming back, passing runners. Good legs. 3.6k warm-down. Splits: 5:40, 5:27, 5:30, 5:22, 5:15 + 8s. Cadence 172. RS 750. Fine, 8°C; calm. [H]
Sun 23 May	2.5	3.08pm. Race: Fadden Pines Cross Country 2,500m - 5th in 13:22 (5:21/km) @ AHR 139 (89%), MHR 149. NB 1080v10-3. Splits: 5:37, 5:22, 2:23. Cadence 175. Caught Jim at 1k. Hard. After drive from Wagga. RS 743. Sunny, 17°C; calm. [B]
Week 21	46k - OK parkrun and Fadden Pines XC. Weight 72.7kg.
Mon 24 May	6.1	2.10pm. Street Orienteering, Scullin 6.10k in 40:27 (6:38/km) @ AHR 125 (80%), MHR 139. NB Beacon-3. C-course getting 12/20 controls. With Rog and Jim, hillier than expected. Legs OK. Cadence 159. RS 829. Sunny, 17°C; calm. [V]
Tue 25 May	8.2	12.21pm. Lake Stakes 6k in 40:36 (6:46/km) @ AHR 121 (77%), MHR 143. Nike Invincible. 3k in 19:30 + 6 x 250m walk/run intervals. Splits: 6:27, 6:26, 6:35, 7:15, 6:48, 6:57. Cadence 154. Good legs. 2.2k warm-up. RS 819. Sunny, 16°C; breezy. [V]
Wed 26 May	6.7	12.24pm. BBQ Stakes 6k in 37:35 (6:16/km) @ AHR 131 (83%), MHR 145. NB 1080v10-3. Tempo effort, short walks. 22nd from 45 off 14:00. Jim's 500th. Splits: 6:29, 6:50, 5:48, 7:00, 5:19, 6:09. Warm-up 700m. Cadence 163. RS 821. Sunny, 11°C; windy. [H]
Thu 27 May	8.4	12.06pm. Speedygeese PH, total moving 58:06 (6:55/km) @ AHR 123 (78%), MHR 136. NB Beacon-3. Steady, Rose Garden 200s x 10 with a very short walk after the jog back recovery. 18 runners. Cadence 166. RS 851. Sunny, 13°C; windy. [M]
Fri 28 May	7.2	12.25pm. Race: Customs H'cap Calver in 25:47 (5:09/km) @ AHR 142 (90%), MHR 153. Peg Turbo-2. Race effort, chasing Gaz, Rog and Jim at a distance. Tailwind back. Splits: 5:19, 5:21, 5:12, 5:01, 4:54. 6th from 20. Warm-up 2.2k. Cadence 177. RS 732. Sunny, 11°C; windy. [B]
Sat 29 May	7.7	8.00am. Tuggers Parkrun 5k - 131st in 30:29 (6:06/km) @ AHR 128 (82%), MHR 137. Nike Invincible. Steady with Gaz. Splits: 10s to start, 6:20, 6:08, 6:08, 5:58, 5:45. Warm-up 600m, down 2.1k. Cadence 169. RS 780. Sunny, 4°C; windy. [M]
Sun 30 May	3.5	3.08pm. Race: Fadden Pines Cross Country 2,500m - 10th in 12:45 (5:06/km) @ AHR 145 (92%), MHR 153. Pegasus Turbo. Splits: 5:10, 5:13, 2:23. Cadence 179. Caught Jim after 400m. Hard. Warm-up 1k. RS 740. Sunny, 13°C; calm. [B]
Week 22	48k - Good Customs 5k and Fadden Pines XC. Weight 73.7kg.
Mon 31 May	8.4 4.8	10.15pm. Race: Sri Chinmoy Ainslie Amble, 87th in 57:49 (6:53/km) @ AHR 135 (86%), MHR 147. NB 1080v10-3. Mostly single-track, fell over once. 3rd M60. Splits: 6:56, 5:37, 7:01, 8:58, 7:37, 7:13, 6:36, 5:44 +. Cadence 162. RS 929. Sunny, 6°C; calm. [H] 2.50pm. Street Orienteering, Duffy 4.80k in 31:57 (6:38/km) @ AHR 127 (81%), MHR 136. NB Beacon-3. C-course getting 12/20 controls. With Rog and Jim, taking it easier than usual. Cadence 160. RS 845. Sunny, 15°C; calm. [V]
Tue 1 Jun	8.7	12.21pm. Lake Stakes Reverse 6k in 41:03 (6:51/km) @ AHR 119 (76%), MHR 137. Nike Invincible. 3k in 19:30 then 250m walk/run intervals. Splits: 6:49, 6:41, 6:39, 7:02, 7:00, 6:52. Cadence 155. Warm-up 2.7k. RS 814. Hazy, 11°C; calm. [V]
Wed 2 Jun	7.3	12.23pm. BBQ Stakes Reverse 6k in 37:59 (6:20/km) @ AHR 131 (83%), MHR 146. NB 1080v10-3. Steady run, usual hill walks. 32nd from 45. Splits: 6:41, 6:54, 6:55, 6:14, 5:53, 5:10. Cadence 161. Warm-up 1.3k. RS 829. Sunny, 16°C; calm. [H]
Thu 3 Jun	6.1	4.10pm. Tharwa Drive track, Johnson Drive O/B in 38:54 (6:23/km) @ AHR 126 (80%), MHR 134. NB 1080v10-3. MAF easy run after the rain. Splits: 6:14, 6:05, 6:16, 6:30, 6:25, 6:42 +. Cadence 167. RS 804. Overcast, 10°C; calm. [M]
Fri 4 Jun	7.1	12.26pm. Race: Customs H'cap Calver in 26:32 (5:18/km) @ AHR 140 (89%), MHR 150. Nike Invincible. Race effort, chasing Kerron, Thommo and Barbara. Headwind back. Splits: 5:24, 5:17, 5:19, 5:25, 5:07. 12th from 19. Warm-up 2.1k. Cadence 172. RS 743. Hazy, 11°C; windy. [B]
Sat 5 Jun	9.6	1.03pm. Race: YCRC 'Smithy' XC 5.4k. 10th in 30:40 (5:41/km) @ AHR 141 (90%), MHR 147. Pegasus Turbo. Strong even effort, good legs. Different course to previous years. 5:41, 5:44, 5:55, 5:36, 5:53 + 1:50. Warm-up 2.2k, down 2k. RS 801. Sunny, 9°C; breezy. [B]
Sun 6 Jun	5.5	3.07pm. Race: Fadden Pines Cross Country 2,500m - 5th in 13:08 (5:15/km) @ AHR 133 (85%), MHR 147. Pegasus Turbo. Splits: 5:30, 5:12, 2:26. Cadence 176. Caught Jim after 700m. Hard. Warm-down 3k. RS 699. Sunny, 14°C; calm. [H]
Week 23	57k - Good week and races. Weight 74.2kg.
Mon 7 Jun	6.7	2.37pm. Street Orienteering, Kaleen 6.7k in 42:40 (6:22/km) @ AHR 125 (80%), MHR 136. NB Beacon-3. C-course getting 12/20 controls. With Rog and Jim, lost for 2 minutes finding 2nd-last control. Cadence 167. RS 796. Sunny, 13°C; calm. [V]
Tue 8 Jun	9	12.20pm. Lake Stakes 6k in 40:45 (6:48/km) @ AHR 119 (76%), MHR 140. Nike Invincible. 3k in 19:44 + 6 x 250m walk/run intervals. Splits: 6:43, 6:26, 6:35, 7:07, 6:45, 7:04. Cadence 154. 10th from 16. 3k warm-up. RS 808. Sunny, 12°C; windy. [V]
Wed 9 Jun	7	12.24pm. BBQ Stakes 6k in 37:46 (6:18/km) @ AHR 132 (84%), MHR 145. NB 1080v10-3. Tempo effort, short walks. 25th from 38 off 14:00. Good legs. Splits: 6:42, 6:52, 5:45, 7:00, 5:20, 6:07. Warm-up 1k. Cadence 163. RS 831. Sunny, 7°C; calm. [H]
Thu 10 Jun	5.3	4.08pm. Theo Trail O/B, Tharwa Drive track, bike path in 34:40 (6:32/km) @ AHR 119 (76%), MHR 138. NB 1080v10-3. Warm-up then 6 x 500m with 250m walk recoveries, around 5k race pace effort. Cadence 156. RS 778. Some light rain, 8°C; calm. [V]
Fri 11 Jun	9.1	12.25pm. Race: Customs H'cap Calver in 25:49 (5:10/km) @ AHR 145 (92%), MHR 154. Peg Turbo-2. Race effort, chasing Rog, Kerron, Jim. Headwind out. Splits: 5:10, 5:15, 5:12, 5:09, 5:03. 4th from 17. Warm-up/down 4.1k. Cadence 177. RS 749. Sunny, 12°C; breezy. [B]
Sat 12 Jun	8.4	8.02am. Tuggers Parkrun 5k - 138th in 31:46 (6:21/km) @ AHR 125 (80%), MHR 132. Nike Invincible. Slow catch of Ken. Splits: 17s to start, 6:25, 6:26, 6:12, 6:13, 6:13. Warm-up 1.1k, down 2.3k. Cadence 168. RS 794. Sunny, 7°C; windy. [M]
Sun 13 Jun	4.7	3.07pm. Race: Fadden Pines Cross Country 2,500m - 7th in 13:41 (5:28/km) @ AHR 137 (87%), MHR 146. NB Beacon. Splits: 5:39, 5:29, 2:33. Cadence 176. Progression, first 750m with Jim. Warm-up 2.2k. RS 750. Sunny, 12°C; calm. [H]
Week 24	50k - Good Customs 5k race. Weight 74.4kg. 201 km last 4 weeks.

Date	Kms	Comments
Mon 14 Jun	8 4.6	9.30am. Race: Sri Chinmoy 5 Mile (Lennox Gdns 8.05k) - 37th in 49:12 (6:07/km) @ AHR 128 (82%), MHR 136. Nike Invincible. Steady with Trev Jacobs. Splits: 6:16, 6:00, 6:00, 6:08, 5:56, 5:55, 6:02, 6:00+. Cadence 169. 1st 60-69. RS 782. Overcast, 7°C; calm [M] 3.08pm. Street Orienteering, Downer 4.65k in 29:31 (6:21/km) @ AHR 123 (78%), MHR 132. NB Beacon-3. C-course getting 12/20 controls. With Jim, no major mistakes. Back a minute ahead. Flat course. Cadence 168. RS 781. Cloudy, 12°C; calm. [V]
Tue 15 Jun	8.3	12.21pm. Lake Stakes 6k in 40:40 (6:47/km) @ AHR 118 (75%), MHR 131. Nike Invincible. 3k easy then walk/run intervals back. Splits: 6:51, 6:46, 6:49, 6:53, 6:43, 6:40. Cadence 159. 3rd from 15. 2.3k warm-up. RS 800. Sunny, 13°C; calm. [M]
Wed 16 Jun	7	12.24pm. BBQ Stakes 6k in 39:01 (6:30/km) @ AHR 129 (82%), MHR 142. NB 1080v10-3. Steady, longer walks. 38th from 43 off 14:00. Splits: 6:32, 6:53, 6:05, 7:08, 5:36, 6:40. Warm-up 1k. Cadence 161. RS 839. Overcast, 8°C; calm. [M]
Thu 17 Jun	5.7	4.52pm. Theo Trail, Conder O/B, Tharwa Drive track in 35:18 (6:12/km) @ AHR 126 (80%), MHR 132. NB 1080v10-3. Steady run, easy pace, aiming for MAF HR. Dark at the finish. Cadence 169. RS 780. Overcast, 7°C; calm. [M]
Fri 18 Jun	6	12.25pm. Race: Customs H'cap Calver in 26:28 (5:18/km) @ AHR 144 (92%), MHR 153. Peg Turbo-2. Race effort, chasing Rog and Jim. Splits: 5:14, 5:16, 5:26, 5:23, 5:09. 9th from 19. Warm-up 1k. Cadence 174. RS 762. Cloudy, 11°C; breezy. [B]
Sat 19 Jun	6.1	3.33pm. Theo trail, Conder O/Bs etc in 47:24 (7:46/km) @ AHR 109 (69%), MHR 137. Nike Invincible. Easy Interval Method - 12 x 500m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 139. RS 847. Sunny, 11°C; windy. [V]
Sun 20 Jun	9.5	1.17pm. Race: ACT Cross Country Championships 8.1k - 12th in 44:42 (5:31/km) @ AHR 142 (90%), MHR 149. Pegasus Turbo. 3rd M60. Chased a bloke 2 laps, then solo. Strong southerly. 3rd M60. Legs good. Warm-up 1.4k. Cadence 173. Laps of 1k, 2k and 2 x 2.5k. Splits: 5:23, 5:11, 5:44, 5:30, 5:28, 5:43, 5:35, 5:42 + 31s. RS 784. Sunny, 10°C; windy! [B]
Week 25	55k - Good week, okay ACT XC Championships. Weight 74.1kg.
Mon 21 Jun	6	3.08pm. Street Orienteering, Stirling 5.96k in 37:21 (6:16/km) @ AHR 131 (83%), MHR 143. NB Beacon-3. C-course getting 12/20 controls. With Rog first half, slow finding #8. Legs good. Cadence 168. RS 821. Overcast, 12°C; calm. [H]
Tue 22 Jun	8.3	12.21pm. Lake Stakes 6k in 41:00 (6:50/km) @ AHR 120 (76%), MHR 140. Nike Invincible. 3k easy, 250m intervals back. Splits: 6:46, 6:33, 6:40, 7:06, 6:52, 6:55. Legs average. Cadence 155. 12th from 15. 2.3k warm-up. RS 820. Sunny, 12°C; calm. [V]
Wed 23 Jun	7	12.23pm. BBQ Stakes 6k in 39:48 (6:38/km) @ AHR 125 (80%), MHR 141. NB 1080v10-3. Easy with walks. 32nd from 37 off 14:00. Splits: 6:47, 7:10, 6:23, 7:16, 5:45, 6:18. Won finish sprint with Jim. Warm-up 1k. Cadence 161. RS 829. Cloudy, 10°C; calm. [M]
Thu 24 Jun	nil	Sore throat/head cold. Raining.
Fri 25 Jun	5	12.25pm. Race: Customs H'cap Calver in 29:30 (5:54/km) @ AHR 130 (83%), MHR 138. Nike Invincible. Steady, headwind coming back. Head cold a factor. Splits: 5:40, 5:47, 6:03, 6:09, 5:51. 19th from 21. Cadence 169. RS 767. Cloudy, 11°C; windy. [M]
Sat 26 Jun	4.5	1.05pm. Race: YCRC Winter Series: North Lyneham 3.1k - 3rd/17 in 17:44 (5:43/km) @ AHR 140 (89%), MHR 151. NB 1080v10-3. Splits: 5:43, 5:13, 6:03 + 45s. Chased Jim, getting ahead after 1.5k, two short walks on last hills. Cadence 171. Warm-up 1.4k noticing the head cold, was okay in the race. RS 801. Cloudy, 12°C; calm. [B]
Sun 27 Jun	2.5	3.16pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:54 (5:34/km) @ AHR 136 (87%), MHR 149. Peg Turbo. Splits: 5:50, 5:40, 2:24. Cadence 175. Handicap starts, last place. Muddy. Head cold still a problem. RS 756. Sunny, 11°C; calm. [H]
Week 26	33k - Not a great week with the head cold. Weight 73.9kg.
Mon 28 Jun	5.8	2.04pm. Street Orienteering, Lyneham 5.77k in 36:18 (6:16/km) @ AHR 134 (85%), MHR 143. NB Beacon-3. C-course getting 12/20 controls. With Rog first nine, one small error. Head cold still there. Cadence 166. RS 839. Sunny, 13°C; calm. [H]
Tue 29 Jun	8.2	12.21pm. Lake Stakes 6k in 41:03 (6:51/km) @ AHR 123 (78%), MHR 141. Nike Invincible. 3k easy, 250m intervals back. Splits: 6:35, 6:25, 6:26, 7:22, 7:06, 7:03. Cold slightly better. Cadence 154. 10th/14. 2.2k warm-up. RS 842. Sunny, 11°C; calm. [V]
Wed 30 Jun	7	12.24pm. BBQ Stakes 6k in 38:30 (6:25/km) @ AHR 135 (86%), MHR 145. NB 1080v10-3. Steady with walks. 24th from 36 off 14:00. Splits: 6:34, 6:49, 5:54, 7:13, 5:32, 6:24. Muddy in places. Warm-up 1k. Cadence 162. RS 866. Sunny, 15°C; calm. [H]
Thu 1 Jul	6.1	2.36pm. Theodore/Conder trail in 43:24 (7:07/km) @ AHR 121 (77%), MHR 142. NB 1080v10-3. Easy Interval Method - 8 x 500m, 250m walk recoveries. Out/backs on the flat sections. Legs good. Cadence 148. RS 861. Overcast, 11°C; calm. [V]
Fri 2 Jul	6	12.25pm. Race: Customs H'cap Calver in 28:36 (5:43/km) @ AHR 136 (87%), MHR 143. Nike Invincible. Steady, headwind coming back. Splits: 5:37, 5:44, 5:48, 5:50, 5:37. Cold still there. 15th from 19. Warm-up 1k. Cadence 170. RS 778. Cloudy, 12°C; windy. [H]
Sat 3 Jul	8.1	3.12pm. Anti-clockwise Mt Tuggers in 54:56 (6:47/km) @ AHR 121 (77%), MHR 132. Nike Invincible. Steady easy MAF run with hill walks. Moving well, legs good. Cadence 161. RS 821. Cloudy, 9°C; windy. [M]
Sun 4 Jul	2.5	3.10pm. Race: Fadden Pines Cross Country 2,500m - 15th/19 in 13:32 (5:25/km) @ AHR 136 (87%), MHR 146. Peg Turbo. Splits: 5:40, 5:30, 2:22. Cadence 176. Muddy again. Caught Jim after 1k. Legs good. RS 736. Sunny, 9°C; calm. [H]
Week 27	43k - OK Fadden Pines, still have the cold. Weight 73.9kg.
Mon 5 Jul	6	2.10pm. Street Orienteering, Aranda 5.97k in 42:45 (7:10/km) @ AHR 121 (77%), MHR 139. NB Beacon-3. C-course getting 12/20 controls. With Jim all the way, fairly easy. Hilly. Head cold still there. Cadence 154. RS 866. Sunny, 11°C; calm. [V]
Tue 6 Jul	8.4	12.21pm. Lake Stakes 6k in 41:18 (6:53/km) @ AHR 121 (77%), MHR 140. Nike Invincible. 3k easy, 250m intervals back. Splits: 6:44, 6:23, 6:34, 7:14, 7:03, 7:20. Still not 100%. Cadence 154. 10th/15. 2.4k warm-up. RS 833. Freezing, 3°C; calm. [V]
Wed 7 Jul	7.1	12.24pm. BBQ Stakes Reverse 6k in 36:54 (6:09/km) @ AHR 138 (88%), MHR 147. NB 1080v10-3. Faster run, usual hill walks. 23rd from 46. Splits: 6:17, 6:32, 6:33, 6:08, 6:01, 5:23. Cadence 164. Warm-up 1.1k. RS 849. Sunny, 11°C; calm. [H]
Thu 8 Jul	8.7	3.18pm. Clockwise Mt Tuggers in 59:12 (6:48/km) @ AHR 127 (81%), MHR 137. NB 1080v10-3. Steady MAF run with hill walks. Legs tired today. I think this direction is slower. Cadence 162. RS 864. Sunny, 11°C; calm. [M]
Fri 9 Jul	6.2	12.23pm. Race: Customs H'cap Calver in 27:31 (5:30/km) @ AHR 141 (90%), MHR 153. Nike Invincible. Chased Kerron all the way. Splits: 5:39, 5:42, 5:30, 5:32, 5:08. Cold improved. 11th from 19. Warm-up 1.2k. Cadence 171. RS 776. Sunny, 12°C; calm. [H]
Sat 10 Jul	8.4	1.05pm. Race: CRC - Runners Shop 5k - 45th in 26:15 (5:15/km) @ AHR 144 (92%), MHR 153. Pegasus Turbo 2. Steady start, with Brian then passing Kathy Sims, caught Hugh before 2k, then one more at 4k. Splits: 5:12, 5:14, 5:09, 5:12, 5:12 +16s. Cadence 176. Better than expected. Headwind going out. Warm-up 1k, down 2.4k. RS 756. Partly cloudy, 10°C; windy. [B]
Sun 13 Jul	3.2	3.10pm. Race: Fadden Pines Cross Country 2,500m - 5th/6 in 13:17 (5:19/km) @ AHR 136 (87%), MHR 149. Peg Turbo. Splits: 5:27, 5:21, 2:28. Cadence 177. Took a lap to pass fast starting Jim. Legs good. Warm-up 700m. RS 723. Hazy, 12°C; calm. [H]
Week 28	48k - Good Runners Shop 5k race. Weight 74.8kg. 179km last 4 weeks.

Date	Kms	Comments
Mon 12 Jul	5.6	2.05pm. Street Orienteering, Waramanga 5.63k in 36:10 (6:28/km) @ AHR 129 (82%), MHR 144. NB Beacon-3. C-course getting 12/20 controls. Jim beat me back, running clockwise, shorter route. Cadence 162. RS 833. Sunny, 13°C; calm. [V]
Tue 13 Jul	8.4	12.21pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 122 (78%), MHR 140. Nike Invincible. 3k with Lloyd, 250m intervals. Splits: 6:27, 6:19, 6:30, 7:01, 7:12, 7:20. Over the head cold. Cadence 154. 9th/16. 2.4k warm-up. RS 832. Cloudy, 11°C; calm. [V]
Wed 14 Jul	7.1	12.24pm. BBQ Stakes 6k in 38:58 (6:30/km) @ AHR 131 (83%), MHR 141. NB 1080v10-3. Hill walks. 29th from 34 off 14:00. Splits: 6:42, 7:07, 6:17, 7:22, 5:24, 6:01. A few drops of rain. Warm-up 1.1k. Cadence 163. RS 851. Overcast, 9°C; windy. [H]
Thu 15 Jul	7.3	2.26pm. Clockwise Mt Tuggers to Calwell path in 51:58 (7:07/km) @ AHR 118 (75%), MHR 139. Nike Invincible. Easy Interval Method - 10 x 500m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 146. RS 840. Late rain, 14°C; windy. [V]
Fri 16 Jul	5	12.12pm. Race: Customs H'cap Calver in 29:48 (5:58/km) @ AHR 130 (83%), MHR 143. Peg Turbo 2. Steady with Rog, rain/wind coming back. Splits: 6:01, 6:02, 5:53, 6:03, 5:49. 11th from 16. Cadence 171. RS 775. Windy, 7°C; wet. [H]
Sat 17 Jul	7.6	3:09pm. Theo Trail to west end then anticlockwise in 48:45 (6:25/km) @ AHR 125 (80%), MHR 134. Nike Invincible. Easy MAF run with a few short hill walks. Legs OK. Cold. Cadence 161. RS 802. Cloudy, 7°C; windy. [M]
Sun 18 Jul	2.5	3.06pm. Race: Fadden Pines Cross Country 2,500m - 8th/9 in 14:05 (5:38/km) @ AHR 136 (87%), MHR 148. Peg Turbo. Splits: 6:08, 5:38, 2:20. Cadence 173. First lap with Jim, fairly easy, then faster. Course muddy. RS 766. Sunny, 12°C; calm. [H]
Week 29	43k - Okay week, rest from serious racing. Weight 74.1kg.
Mon 19 Jul	6	2.05pm. Street Orienteering, Florey 6.09k in 39:02 (6:25/km) @ AHR 129 (82%), MHR 142. NB Beacon-3. C-course getting 12/20 controls. Mistake at second last control added on about 700m. Cadence 164. RS 829. Overcast, 8°C; calm. [V]
Tue 20 Jul	6	12.22pm. Lake Stakes 6k in 39:30 (6:35/km) @ AHR 122 (78%), MHR 138. Nike Invincible. 3k steady, 250m run/walk intervals back. Splits: 6:28, 5:57, 6:06, 7:01, 7:03, 6:52. A few spots of rain. Won the $25 voucher. RS 803. Cloudy, 8°C; windy. [V]
Wed 21 Jul	7.1	12.23pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 134 (85%), MHR 152. NB 1080v10-3. Racing Jim final downhill. Muddy. 28th from 43 off 14:00. Splits: 6:46, 7:01, 6:01, 7:21, 5:17, 5:42. Warm-up 1.1k. Cadence 163. RS 853. Sunny, 9°C; breezy. [H]
Thu 22 Jul	7.7	3:09pm. Theo Trail to west end then anticlockwise in 49:58 (6:29/km) @ AHR 128 (82%), MHR 137. Nike Invincible. Easy MAF run with a few short hill walks. Legs OK. Cold. Cadence 165. RS 831. Sunny, 9°C; breezy. [M]
Fri 23 Jul	5	12.15pm. Race: Customs H'cap Calver in 28:39 (5:44/km) @ AHR 135 (86%), MHR 147. NB 1080v10-3. Steady with Jeff out, faster back. Splits: 5:45, 5:51, 5:54, 5:43, 5:26. 8th from 18. Cadence 171. RS 774. Light rain, 5°C; calm. [H]
Sat 24 Jul	8.1	1.02pm. Race: CRC - Red Hill 6.1k - 10th/14 in 34:58 (5:44/km) @ AHR 144 (92%), MHR 151. Pegasus Turbo 2. Early with Trev chasing Jim to 1.5k, Trev gradually got away. Splits: 5:36, 5:36, 6:02, 5:47, 5:45, 5:27 +45s. Cadence 173. Good run, headwind going out, muddy in places. Warm-up 2k. RS 825. Partly cloudy, 8°C; windy. [B]
Sun 25 Jul	2.5	2.56pm. Race: Fadden Pines Cross Country 2,500m - 3rd/4 in 14:32 (5:49/km) @ AHR 131 (83%), MHR 144. Peg Turbo. Splits: 6:18, 5:54, 2:20. Cadence 173. First lap with Jim, fairly easy, then faster. Course muddy. RS 762. Sunny, 6°C; calm. [H]
Week 30	42k - Good CRC Red Hill XC race. Weight 73.8kg.
Mon 26 Jul	7.1	2.04pm. Street Orienteering, Chapman 7.1k in 48:36 (6:51/km) @ AHR 129 (82%), MHR 145. NB Beacon-3. C-course getting 12/20 controls. Momentarily lost in the middle, added about 150m. Hilly. Cadence 160. RS 883. Some light rain, 11°C; calm. [V]
Tue 27 Jul	4	12.22pm. Lake Stakes Timekeeper in 31:06 (7:46/km) @ AHR 111 (71%), MHR 138. Nike Invincible. Warm-up from the bus then circle work on the grass while the others ran. Very easy. Cadence 161. RS 863. Cloudy, 14°C; windy. [V]
Wed 28 Jul	6	12.24pm. BBQ Stakes 6k in 37:53 (6:19/km) @ AHR 132 (84%), MHR 144. NB 1080v10-3. Up to tempo effort, muddy and slippery. Splits: 6:35, 6:43, 6:56, 5:56, 7:17, 5:23, 5:49. 15th from 27. Cadence 164. RS 833. Light rain, 10°C; calm. [H]
Thu 29 Jul	9.1	3.25pm. Clockwise Mt Tuggers in 65:48 (7:14/km) @ AHR 121 (77%), MHR 140. Nike Invincible. Easy Interval Method - 3k easy then 12 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 148. RS 875. Sunny, 13°C; calm. [V]
Fri 30 Jul	6.1	12.23pm. Race: Customs H'cap Calver in 26:40 (5:20/km) @ AHR 142 (90%), MHR 153. PegTurbo-2. Tempo with Kevin going out, race effort coming back. Legs good. Splits: 5:20, 5:37, 5:23, 5:17, 5:03. 1st from 19. Cadence 171. Warm-up 1.1k. RS 757. Sunny, 10°C; calm. [H]
Sat 31 Jul	5.1	11.30am. Local paths, lap of Calwell High in 35:18 (6:55/km) @ AHR 121 (77%), MHR 145. Nike Invincible. EIM - 10 x 250m, 250m jog/walk recoveries. About 5k race effort. Legs good. 2nd Astra Zenica jab afterwards. Cadence 147. RS 838. Cloudy, 11°C; calm. [V]
Sun 1 Aug	2.5	2.55pm. Race: Fadden Pines Cross Country 2,500m - 7th/8 in 13:32 (5:25/km) @ AHR 138 (88%), MHR 149. Peg Turbo. Splits: 5:38, 5:15, 2:40. Cadence 175. Chased Jim, got away second lap. Good legs. Course muddy. RS 747. Cloudy, 9°C; calm. [B]
Week 31	40k - Good CJs and Fadden Pines races. Weight 73.9kg.
Mon 2 Aug	5	2.00pm. Street Orienteering, Giralang 4.96k in 32:45 (6:36/km) @ AHR 130 (83%), MHR 143. NB Beacon-3. C-course getting 12/20 controls. No mistakes. Jim got lost, finished in 55 minutes. Hilly. Cadence 162. RS 858. Sunny, 13°C; calm. [V]
Tue 3 Aug	8.5	12.22pm. Lake Stakes Reverse 6k in 40:36 (6:46/km) @ AHR 123 (78%), MHR 146. Nike Invincible. 3k in 19:45 then 250m walk/run intervals. Splits: 6:50, 6:34, 6:25, 6:51, 6:48, 6:50. Cadence 156. Warm-up 2.5k. RS 832. Overcast, 9°C; windy. [V]
Wed 4 Aug	7.1	12.23pm. BBQ Stakes Reverse 6k in 37:12 (6:12/km) @ AHR 136 (87%), MHR 148. NB 1080v10-3. Steady run, chased Jeff. 22nd from 47. Splits: 6:26, 6:39, 6:31, 6:14, 5:53, 5:06. Cadence 162. Warm-up 1.1k. RS 843. Sunny, 9°C; windy. [H]
Thu 5 Aug	10.3	1.49pm. Clockwise Mt Tuggers in 79:40 (7:44/km) @ AHR 118 (75%), MHR 141. Nike Invincible. Easy Interval Method - 21 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 139. RS 913. Sunny, 13°C; calm. [V]
Fri 6 Aug	6.3	12.25pm. Race: Customs H'cap Calver in 26:20 (5:16/km) @ AHR 144 (92%), MHR 154. PegTurbo-2. Hard, sticking with Jim when he caught up. Couldn't catch Barb. Splits: 5:19, 5:18, 5:16, 5:22, 5:05. 6th from 20. Cadence 174. Warm-up 1.3k. RS 758. Sunny, 15°C; breezy. [B]
Sat 7 Aug	9.4	1.16pm. Race: CRC Winter Series: Stromlo 6k - 7th in 33:44 (5:37/km) @ AHR 141 (90%), MHR 153. Peg Turbo. With Brian for 3k, finished 10s behind. Splits: 5:17, 5:46, 5:24, 5:45, 5:13, 5:32 + 59s. Cadence 173. Warm-up 2k, down 1.4k. RS 793. Sunny, 13°C; windy. [B]
Sun 8 Aug	2.5	3.05pm. Race: Fadden Pines Cross Country 2,500m - 8th/10 in 14:06 (5:38/km) @ AHR 130 (83%), MHR 144. Peg Turbo. Splits: 6:05, 5:50, 2:06. Cadence 171. With Jim first lap then got away. Tempo effort. RS 733. Cloudy, 11°C; calm. [H]
Week 32	49k - Good Customs Joggers, OK CRC race. Weight 75.5kg. 174km last 4 weeks.

Date	Kms	Comments
Mon 9 Aug	6	2.07pm. Street Orienteering, Monash 6k in 36:29 (6:05/km) @ AHR 134 (85%), MHR 151. NB Beacon-3. C-course getting 12/20 controls. No mistakes. Anticlockwise, ahead of Jim by 4 mins (running clockwise). Cadence 168. RS 815. Sunny, 14°C; calm. [V]
Tue 10 Aug	8.5	12.22pm. Lake Stakes 6k in 40:12 (6:42/km) @ AHR 124 (79%), MHR 144. Nike Invincible. 3k in 19:12 then 250m run/walk intervals back. Splits: 6:38, 6:14, 6:20, 7:18, 7:00, 6:41. 14th from 21. Cadence 155. Warm-up 2.5k. RS 831. Sunny, 15°C; windy! [V]
Wed 11 Aug	7.1	12.24pm. BBQ Stakes 6k in 38:24 (6:24/km) @ AHR 135 (86%), MHR 147. NB 1080v10-3. Steady with short hill walks. Splits: 6:36, 6:57, 6:04, 7:12, 5:30, 5:57. 26th from 47. Cadence 163. RS 864. Sunny, 17°C; windy! [H]
Thu 12 Aug	8.7	12.07pm. Speedygeese PH, total moving 61:54 (7:07/km) @ AHR 120 (76%), MHR 139. NB Beacon 3. Rose Garden 200s at Easy Interval effort. Ten runners, last day of freedom before a 7-day Covid lockdown. Cadence 166. RS 854. Sunny, 13°C; calm. [V]
Fri 13 Aug	7.8	12.32pm. Clockwise Mt Tuggers in 55:36 (7:08/km) @ AHR 123 (78%), MHR 138. Nike Invincible. Steady with random walks on the hills. Saw about 15 people, day 1 of the lockdown. Legs okay, beautiful day. Cadence 150. RS 877. Sunny, 12°C; calm. [M]
Sat 14 Aug	8.5	1.25pm. Theodore track clockwise in 59:24 (7:00/km) @ AHR 124 (79%), MHR 140. NB 1080v10-3. Steady run with quite a few walks on the hills. Legs good, lots of people out exercising. Cadence 154. RS 867. Sunny, 14°C; calm. [M]
Sun 15 Aug	8.3	1.13pm. Conder trail down to Box Hill, back on Mt Tugg trail in 59:48 (7:12/km) @ AHR 124 (79%), MHR 144. Nike Invincible. Included 4k tempo at 5:34/km, AHR 130. Legs good, warm sunny day. Cadence 149. RS 893. Sunny, 14°C; calm. [M]
Week 33	55k - Good week. Finished with lockdown #2. Weight 74.8kg.
Mon 16 Aug	6	1.07pm. Street Orienteering, Monash 6k in 38:18 (6:23/km) @ AHR 130 (83%), MHR 146. NB Beacon-3. C-course getting 12/20 controls. Reverse of last week. Jimmy beat me back by about 40 seconds. Cadence 166. RS 830. Sunny, 12°C; windy! [V]
Tue 17 Aug	8	2.48pm. Clockwise Mt Tuggers in 59:06 (7:23/km) @ AHR 122 (78%), MHR 142. NB 1080v10-3. Steady with random walks on the hills. Counted 29 people out, 7 dogs. Took a while to warm up, legs okay. Cadence 150. RS 901. Sunny, 14°C; breezy. [M]
Wed 18 Aug	8.7	1.42pm. Anti-clockwise around Calwell, back via Theodore trail in 60:00 (6:54/km) @ AHR 125 (80%), MHR 137. Nike Invincible. Steady running with a few short walks. 130m of elevation. Beautiful day. Cadence 159. RS 862. Sunny, 14°C; calm. [M]
Thu 19 Aug	8.4	3.06pm. Anti-clockwise Mt Tuggers in 58:54 (7:01/km) @ AHR 124 (79%), MHR 140. Nike Invincible. Steady running, walking the steep hills. Legs okay. Counted 45 people exercising, 17 dogs. Cadence 158. RS 869. Sunny, 15°C; calm. [M]
Fri 20 Aug	8	2.01pm. Race: Virtual Customs H'cap in 26:47 (5:21/km) @ AHR 142 (90%), MHR 152. PegTurbo-2. Down to past Calwell shops and back a bit. Splits: 5:11, 5:08, 5:22, 5:27, 5:39. Cadence 172. Warm-up 1k, down 2k. RS 761. Sunny, 15°C; windy. [B]
Sat 21 Aug	9.3	10.36am. Not the Tuggers Parkrun 5k in 30:26 (6:05/km) @ AHR 135 (86%), MHR 146. Nike Invincible. With Jim, steady run. Also there, Ken and Renee. Splits: 6:20, 6:06, 6:05, 6:09, 5:46. Cadence 168. Delayed 4.3k warm-down O/B Sea Scouts. RS 822. Sunny, 16°C; windy. [H]
Sun 22 Aug	10	3.14pm. Out/back to Beattie Cres Richardson in 59:42 (5:58/km) @ AHR 134 (85%), MHR 145. Vaporfly NEXT%. Tempo run, headwind going out. Splits: 5:42, 5:42, 5:39, 5:58, 5:54, 6:04, 5:57, 6:13, 6:20, 5:45. Cadence 169. RS 800. Sunny, 19°C; windy. [H]
Week 34	58k - Good week, okay Virtual CJs. Weight 74.2kg.
Mon 23 Aug	8.3	1.03pm. Chisholm orienteering with Jim, 6.2k in 42:15 (6:49/km) @ AHR 125 (80%), MHR 134. NB Beacon-3. B-course clockwise getting 15/20 controls. Good legs. One heavy shower. Jim C course. Warm-down 2.1k. Cadence 160. RS 852. Stormy, 18°C; rain. [V]
Tue 24 Aug	8.9	2.25pm. Charles River, lap of Tugg Homestead, back in 59:59 (6:44/km) @ AHR 127 (81%), MHR 144. NB 1080v10-3. Steady effort, tailwind out, headwind back. A few short walks. Cadence 162. RS 856. Overcast, 8°C; windy! [M]
Wed 25 Aug	8	1.42pm. Clockwise Mt Tuggers in 59:58 (7:30/km) @ AHR 124 (79%), MHR 138. Nike Invincible. Steady with random walks on the hills. Steep parts of western side coming back. Tired legs. Cadence 150. RS 929. Sunny, 12°C; windy. [M]
Thu 26 Aug	9.1	3.14pm. Out/back to Casson Street Richardson in 59:38 (6:33/km) @ AHR 129 (82%), MHR 141. NB 1080v10-3. One short photo walk. Splits: 6:33, 6:19, 6:17, 6:25, 6:21, 6:24, 7:05, 6:51, 6:55. Cadence 165. RS 845. Overcast, 19°C; breezy. [M]
Fri 27 Aug	8.7	1.16pm. Race: Virtual Customs H'cap in 26:30 (5:18/km) @ AHR 137 (87%), MHR 147. PegTurbo-2. Theo trail, Calwell shops, Charles River. Splits: 5:07, 5:12, 5:20, 5:33, 5:18. Cadence 171. Warm-up 900m, down 2.8k. RS 726. Overcast, 11°C; breezy. [B]
Sat 28 Aug	8.8	10.42am. Not the Tuggers Parkrun 5k in 32:03 (6:25/km) @ AHR 128 (82%), MHR 137. Nike Invincible. With Jim, steady effort. Splits: 6:40, 6:22, 6:22, 6:12, 6:27. Cadence 167. Delayed 3.8k warm-down around cranes. RS 820. Hazy, 11°C; calm. [M]
Sun 29 Aug	7.7	4.22pm. Theodore - my MapRunF course in 59:09 (7:41/km) @ AHR 122 (78%), MHR 138. NB 1080v10-3. Finding 15/20 controls after a day of rain. Muddy on the trail. 190m of elevation. Lots of walking. Cadence 145. RS 937. Overcast, 7°C; calm. [M]
Week 35	59k - Good week and virtual Customs race. Weight 73.8kg.
Mon 30 Aug	7.2	1.04pm. Fadden orienteering with Jim, 7.2k in 52:30 (7:18/km) @ AHR 119 (76%), MHR 133. NB Beacon-3. B+ course clockwise getting 16/20 controls. Good legs. Hilly, longer walks. Jim did the C course. Cadence 154. RS 868. Hazy, 10°C; calm. [V]
Tue 31 Aug	8.2	3.54pm. Clockwise Mt Tuggers in 58:54 (7:11/km) @ AHR 121 (77%), MHR 138. Nike Invincible. Steady with random walks on the hills. Legs okay, lots of people and dogs. Cadence 153. RS 869. Sunny, 15°C; breezy. [M]
Wed 1 Sep	9.3	3.36pm. Clockwise Tugg Homestead, Charles River in 59:42 (6:25/km) @ AHR 130 (83%), MHR 140. Nike Invincible. Steady effort, slower coming back with a few walks near the end. Cadence 164. RS 835. Sunny, 22°C; calm. [M]
Thu 2 Sep	8.3	4.07pm. Anti-clockwise Mt Tuggers in 59:30 (7:10/km) @ AHR 126 (80%), MHR 141. NB 1080v10-3. Steady running, walking the steep hills. Legs okay. Lots of people and dogs on the trails. Cadence 158. RS 903. Sunny, 21°C; calm. [M]
Fri 3 Sep	10.2	4.18pm. Race: Virtual Customs H'cap in 26:16 (5:15/km) @ AHR 137 (87%), MHR 147. Vaporfly NEXT%. Theo trail, Conder, Lake Gordon. Splits: 5:19, 5:01, 5:12, 5:09, 5:35. Cadence 171. Warm-down 250m walk/run 5.2k back. RS 720. Sunny, 19°C; breezy. [B]
Sat 4 Sep	5	10.45am. Not the Tuggers Parkrun 5k in 32:36 (6:31/km) @ AHR 123 (78%), MHR 134. Nike Invincible. Solo run, no Jimmy. Saw 4 other runners, no dogs. Short walk at the turn. Splits: 6:58, 6:35, 6:32, 6:20, 6:11. Cadence 166. RS 802. Light rain, 12°C; breezy. [M]
Sun 5 Sep	9.3	4.32pm. Clockwise Mt Tuggers in 74:30 (8:01/km) @ AHR 112 (71%), MHR 137. NB 1080v10-3. Easy Interval Method - 3k easy then 13 x 250m, 250m walk recoveries. Track soft/muddy in places. Runs flat or downhill. Cadence 148. RS 897. Sunny, 10°C; breezy. [V]
Week 36	57k - Goood Virtual CJs 5k. Weight 74.5kg. 229km last 4 weeks.

Date	Kms	Comments
Mon 6 Sep	7.5	1.01pm. Theodore orienteering with Jim, 7.5k in 55:12 (7:22/km) @ AHR 125 (80%), MHR 136. NB Beacon-3. B course clockwise getting 15/20 controls. Steady effort, walking the hills. Jim did the C course. Cadence 152. RS 920. Sunny, 15°C; breezy. [V]
Tue 7 Sep	15.2	2.46pm. To Lake Tuggers Cranes 9k in 52:54 (5:53/km) @ AHR 132 (84%), MHR 142. Peg Turbo 2. Tempo, headwind. Splits: 5:46, 5:45, 5:47, 5:53, 5:59, 5:53, 5:50, 5:57, 6:00. Walk/jog intervals back. Cadence 169. RS 776. Sunny, 19°C; windy. [H]
Wed 8 Sep	6	12.02pm. Virtual BBQ Stakes 6k in 40:20 (6:43/km) @ AHR 125 (80%), MHR 148. NB 1080v10-3. With Jim the first 5k, walking the hills. Splits: 7:01, 7:47, 6:44, 7:16, 5:10, 6:16. Cadence 156. RS 840. Sunny, 11°C; breezy. [M]
Thu 9 Sep	10.3	4.20pm. Clockwise Mt Tuggers in 74:24 (7:13/km) @ AHR 119 (76%), MHR 133. NB 1080v10-3. Steady running, walking the steep hills. Legs okay. Counted 45 humans and 13 dogs. Cadence 153. RS 860. Sunny, 17°C; windy. [M]
Fri 10 Sep	8.7	2.51pm. Race: Virtual Customs H'cap in 26:53 (5:23/km) @ AHR 138 (88%), MHR 145. Peg Turbo-2. Charles River, Isabella Plains. Splits: 5:14, 5:16, 5:20, 5:28, 5:35. Cadence 172. Headwind. Warm-down 3.7k to bus. RS 742. Sunny, 20°C; windy. [B]
Sat 11 Sep	8.1	10.32am. Not the Tuggers Parkrun 5k in 30:30 (6:06/km) @ AHR 134 (85%), MHR 145. Nike Invincible. Chased Jim first half then easier. Splits: 6:12, 5:32, 6:22, 6:12, 6:12. Cadence 166. After McRiviera with Dave, warm-down with Ken. RS 817. Sunny, 19°C; windy. [H]
Sun 12 Sep	7.1	5.04pm. Clockwise Mt Tuggers in 52:45 (7:26/km) @ AHR 114 (73%), MHR 141. NB 1080v10-3. Short version. Steady running, walking the steep hills. Legs okay. Not many people out this time. Cadence 151. RS 847. Cool, 12°C; breezy. [M]
Week 37	63k - Good week. CJs race a bit slow. Weight 74.9kg.
Mon 13 Sep	7.6	1.12pm. Street Orienteering, Yarralumla in 51:42 (6:48/km) @ AHR 120 (76%), MHR 137. NB Beacon 2. B-course anticlockwise getting 15/20 controls. With Jim, together for the first four. Legs good. Cadence 158. RS 816. Cloudy, 6°C; calm. [V]
Tue 14 Sep	13.1	2.30pm. Lake Tuggers Cranes via Theo track, anticlockwise lake to bus in 86:30 (6:36/km) @ AHR 119 (76%), MHR 134. Nike Invincible. Steady first 7k then 6 x approx 800m, 200m walk recoveries. Cadence 158. RS 786. Sunny, 13°C; breezy. [M]
Wed 15 Sep	8.7	12.06pm. Virtual BBQ Stakes 6k in 43:33 (7:16/km) @ AHR 117 (75%), MHR 138. NB 1080v10-3. With Jim, catching Lloyd at 4k. Longer walks. Splits: 7:10, 8:20, 6:10, 7:42, 6:59, 7:12. Plus warm-up/down. Cadence 152. RS 850. Sunny, 13°C; calm. [M]
Thu 16 Sep	10.1	4.00pm. Clockwise Mt Tuggers in 77:24 (7:40/km) @ AHR 113 (72%), MHR 138. NB 1080v10-3. Easy Interval Method - 11 x 500m, 250m walk recoveries. Legs OK. Many others out exercising. Cadence 143. RS 866. Sunny, 15°C; calm. [V]
Fri 17 Sep	8.1	3.05pm. Race: Virtual Customs H'cap in 26:39 (5:20/km) @ AHR 136 (87%), MHR 145. Peg Turbo-2. Calwell Hill, Is Plains, Monash wetlands. Splits: 5:14, 5:05, 5:18, 5:31, 5:31. Cadence 172. Headwind. Warm-down 3.1k. RS 725. Sunny, 18°C; windy. [B]
Sat 18 Sep	9.1	10.34am. Not the Tuggers Parkrun 5k in 31:52 (6:22/km) @ AHR 124 (79%), MHR 142. Nike Invincible. Steady with Jim all the way. Splits: 6:47, 6:22, 6:55, 6:06, 5:42. Cadence 165. Cranes etc warm-down. RS 790. Early light rain, 12°C; calm. [M]
Sun 19 Sep	10.5	3.25pm. Clockwise Mt Tuggers in 85:48 (8:10/km) @ AHR 108 (69%), MHR 135. NB 1080v10-3. Easy Interval Method - 20 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Moving well, felt good. Cadence 137. RS 883. Sunny, 14°C; windy. [V]
Week 38	67k - Good week, okay Virtual CJs 5k. Weight 74.9kg.
Mon 20 Sep	6.2	1.01pm. Street Orienteering MapRunF, Kambah East 6.2k in 40:54 (6:36/km) @ AHR 123 (78%), MHR 143. NB Beacon-3. C-course with Jim clockwise, 12/20 controls. Hilly, quite a bit of walking. Cadence 161. RS 811. Stormy, 12°C; windy. [V]
Tue 21 Sep	14.2	2.13pm. Lake Tuggers Cranes via Theo track, anticlockwise lake to bus in 94:33 (6:40/km) @ AHR 120 (76%), MHR 132. Nike Invincible. Steady first 10k then 5 x 500m, 250m walk recoveries. Cadence 159. RS 799. Sunny, 13°C; breezy. [M]
Wed 22 Sep	8.1	12.07pm. Virtual BBQ Stakes 6k in 39:37 (6:36/km) @ AHR 132 (84%), MHR 149. NB 1080v10-3. With Jim and Lloyd first 4k. The usual walks. Splits: 6:48, 7:25, 5:45, 7:20, 5:19, 7:00. Plus warm-up 2k. Cadence 152. RS 872. Sunny, 14°C; breezy. [H]
Thu 23 Sep	12.2	3.50pm. Clockwise Mt Tuggers incl Theo east track in 93:18 (7:39/km) @ AHR 117 (75%), MHR 138. NB 1080v10-3. 4k warm-up then EIM 12 x 250m, 250m walk recoveries. Legs a little tired. Cadence 147. RS 895. Sunny, 19°C; windy. [V]
Fri 24 Sep	9.2	3.14pm. Race: Virtual Customs H'cap in 26:25 (5:17/km) @ AHR 136 (87%), MHR 149. Peg Turbo-2. Theo trail to Charles River. Splits: 5:16, 5:11, 5:20, 5:17, 5:21. Cadence 172. Slight headwind. Warm-down 4.2k. RS 719. Drops of rain, 16°C; windy. [B]
Sat 25 Sep	11.2	10.50am. Not the Tuggers Parkrun 5k in 32:33 (6:31/km) @ AHR 125 (80%), MHR 134. Nike Invincible. Steady, well behind Jim. Splits: 6:39, 6:23, 6:28, 6:23, 6:40. Cadence 165. Anticlockwise lake lap 6.2k warm-down. RS 814. Sunny, 14°C; windy. [M]
Sun 26 Sep	11.8	4.09pm. Clockwise Mt Tuggers, some Theo east track in 97:54 (8:18/km) @ AHR 107 (68%), MHR 132. NB 1080v10-3. EIM 23 x 250m, 250m walk recoveries. Mostly around 10k effort, fastest 4:48/km pace. Cadence 137. RS 888. Sunny, 12°C; windy. [V]
Week 39	73k - Good week and Virtual CJs 5k. Weight 74.3kg.
Mon 27 Sep	8.9	1.06pm. Street Orienteering MapRunF, Farrer 5.5k in 39:07 (7:07/km) @ AHR 119 (76%), MHR 131. NB Beacon 2. B-course with Jim, getting 15/20 controls. No mistakes, Jim one miss. 3.4k ovals warm-down. Cadence 152. RS 846. Sunny, 16°C; calm. [V]
Tue 28 Sep	14.2	1.32pm. Lake Tuggers Cranes via Theo track, anticlockwise lake to bus in 94:54 (6:41/km) @ AHR 120 (76%), MHR 133. Nike Invincible. Steady easy running, three short photo stops. Saw Jen, Isaac and Jim. Cadence 161. RS 802. Sunny, 19°C; calm. [M]
Wed 30 Sep	6.5	12.12pm. Virtual BBQ Stakes 6k in 42:03 (7:01/km) @ AHR 121 (77%), MHR 135. NB 1080v10-3. Gave Jim (walking, umbrella) a 10 minute start. Splits: 6:59, 7:22, 6:09, 8:26, 6:08, 6:45. Plus warm-up 500m. Cadence 158. RS 848. Wet, 12°C; muddy. [M]
Thu 1 Oct	9	4.43pm. Clockwise Mt Tuggers in 63:58 (7:06/km) @ AHR 121 (77%), MHR 134. NB 1080v10-3. After waiting all day due to rain/storms. Trails wet but not too muddy. Legs good. Cadence 156. RS 859. Cloudy, 11°C; calm. [M]
Fri 2 Oct	9.5	3.23pm. Race: Virtual Customs H'cap in 26:54 (5:23/km) @ AHR 132 (84%), MHR 144. Peg Turbo-2. Theo trail to Charles River. Splits: 5:29, 5:18, 5:26, 5:22, 5:19. Cadence 171. Easier start helped. Warm-down 4.5k. RS 710. Humid, 17°C; calm. [B]
Sat 3 Oct	11	10.40am. Not the Tuggers Parkrun 5k in 33:12 (6:38/km) @ AHR 127 (81%), MHR 134. Nike Invincible. MAF, well behind Jim. Splits: 6:40, 6:31, 6:42, 6:59, 6:20. Cadence 165. Warm-up 1k, warm-down 5k, some with Ken. RS 843. Stormy, 14°C; calm. [M]
Sun 4 Oct	11.1	4.14pm. Anticlockwise Mt Tuggers in 94:45 (8:32/km) @ AHR 111 (71%), MHR 140. NB 1080v10-3. EIM - 22 x 250m, 250m walk recoveries. Mostly around 10k effort, fastest 4:52/km pace. Cadence 136. RS 948. Overcast, 17°C; humid. [V]
Week 40	70k - Good week and Virtual CJs. Weight 72.9kg. 273km last 4 weeks.

Date	Kms	Comments
Mon 4 Oct	8.4	1.04pm. Street Orienteering MapRunF, Chapman 8.4k in 66:58 (7:58/km) @ AHR 114 (73%), MHR 130. NB Beacon-3. B-course getting 15/20, clockwise including ridge trail. Saw Pieta & friend. Jim C-course. Cadence 145. RS 909. Sunny, 18°C; windy. [V]
Tue 5 Oct	14.6	2.19pm. Lake Tuggers Cranes via Theo track, anticlockwise lake to bus in 93:48 (6:25/km) @ AHR 121 (77%), MHR 130. Nike Invincible. Steady easy running, felt good. Followed two other runners last 3 km. Cadence 164. RS 777. Sunny, 12°C; windy. [M]
Wed 6 Oct	9.3	12.13pm. Virtual BBQ Stakes (reverse) 6k in 37:26 (6:14/km) @ AHR 131 (83%), MHR 145. NB 1080v10-3. With Jim first km then ahead. Splits: 6:40, 6:40, 6:38, 6:13, 5:50, 5:15. Plus warm-down 3.2k. Cadence 161. RS 817. Sunny, 16°C; breezy. [H]
Thu 7 Oct	10.6	2.54pm. Theo track, Lake Tuggers, 2nd half parkrun, bus in 65:45 (6:12/km) @ AHR 126 (80%), MHR 135. Nike Invincible. Steady running, legs and energy okay. Warming up. Northerly wind. Cadence 166. RS 782. Sunny, 20°C; windy. [M]
Fri 8 Oct	10.3	12.35pm. Race: Virtual Customs H'cap Calver in 26:13 (5:15/km) @ AHR 144 (92%), MHR 151. PegTurbo-2. Hard, just ahead of Jim to turn. Good legs. Splits: 5:16, 5:09, 5:12, 5:22, 5:14. 4th from 24. Cadence 174. Warm-up 2k, down 3.3k. RS 755. Sunny, 16°C; breezy. [B]
Sat 9 Oct	11.6	10.38am. Not Tuggers Parkrun 5k in 32:54 (6:35/km) @ AHR 126 (80%), MHR 134. Nike Invincible. MAF, behind Jim. Splits: 7:01, 6:32, 6:33, 6:23, 6:25. Cadence 166. Warm-down anticlockwise lake lap 250m run/walks. RS 829. Sunny, 17°C; breezy. [M]
Sun 10 Oct	12	2.43pm. Clockwise Mt Tuggers in 1:41:06 (8:25/km) @ AHR 104 (66%), MHR 132. NB 1080v10-3. EIM - 20 x 250m, 250m walk recoveries. Mostly around 10k effort. Tired legs today. Cadence 136. RS 876. Overcast, 20°C; humid. [V]
Week 41	76k - Good week and Customs 5k race. Weight 73.0kg.
Mon 11 Oct	7.6	1.10pm. Street Orienteering MapRunF, Forrest 7.64k in 57:34 (7:34/km) @ AHR 117 (75%), MHR 130. NB Beacon-3. B-course 15/20, anticlockwise outer loop. Missed one, got #16 instead. Jim C-course. Cadence 152. RS 886. Sunny, 13°C; breezy. [V]
Tue 12 Oct	15.3	1.02pm. Lake Tuggers Cranes via Theo track, anticlockwise lake to bus in 95:45 (6:15/km) @ AHR 123 (78%), MHR 132. Nike Invincible. Steady MAF effort, legs improved during the run. Cadence 165. RS 770. Overcast, 11°C; breezy. [M]
Wed 13 Oct	9.2	12.06pm. Virtual BBQ Stakes 6k in 39:39 (6:37/km) @ AHR 128 (82%), MHR 148. NB 1080v10-3. With Jim and Lloyd. Splits: 6:51, 8:10, 5:24, 7:39, 5:15, 6:11. Plus warm-up 1k, warm-down 2.2k. Cadence 156. RS 846. Overcast, 12°C; calm. [M]
Thu 14 Oct	10.1	4.08pm. Anticlockwise Mt Tuggers in 85:18 (8:27/km) @ AHR 111 (71%), MHR 149. NB 1080v10-3. Easy Interval Method - 20 x 250m, 250m walk recoveries. Runs flat/downhill. Chat to Dave near end. Cadence 137. RS 937. Rain/sun, 15°C; calm. [V]
Fri 15 Oct	8.1	12.18pm. Race: Virtual Customs H'cap Calver in 26:37 (5:19/km) @ AHR 141 (90%), MHR 151. PegTurbo-2. Hard, chasing Jim to the turn. Headwind back. Splits: 5:17, 5:06, 5:18, 5:35, 5:21. 11th from 26. Cadence 175. Warm-down 3.1k. RS 751. Overcast, 12°C; windy. [B]
Sat 16 Oct	10.4	10.37am. Not Tuggers Parkrun 5k in 32:48 (6:34/km) @ AHR 124 (79%), MHR 131. Nike Invincible. MAF, behind Jim, short walk halfway. Splits: 6:28, 6:36, 6:48, 6:35, 6:21. Cadence 165. Warm-down after Dave coffee 5.4k. RS 813. Sunny, 15°C; breezy. [M]
Sun 17 Oct	10.5	3.02pm. Theo trail, Conder, Gordon Lake incl 2 laps of Vikings oval in 83:40 (7:58/km) @ AHR 105 (67%), MHR 135. NB 1080v10-3. Easy Interval Method, 20 x 250m, 250m walk recoveries. About 10k race effort. Cadence 138. RS 837. Sunny, 18°C; breezy. [V]
Week 42	71k - Good week and Customs race with Jim. Weight 72.8kg.
Mon 18 Oct	8	1.12pm. Street Orienteering MapRunF, Weston 8.0k in 58:24 (7:18/km) @ AHR 118 (75%), MHR 131. NB Beacon-3. B-course 15/20, clockwise no mistakes. Legs good. Jim did a C-course. Cadence 153. RS 861. Sunny, 20°C; calm. [V]
Tue 19 Oct	11.5	12.22pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 116 (74%), MHR 137. NB 1080v10N. Easy Interval Method - 3k in 19:35 then 5 x 250m, 250m walk recoveries. 10 runners. 2k warm-up, 3.5k warm-down. Cadence 154. RS 791. Sunny, 14°C; breezy. [V]
Wed 20 Oct	10.4	12.07pm. Virtual BBQ Stakes 6k in 39:07 (6:31/km) @ AHR 129 (82%), MHR 147. NB 1080v10-3. With Jim and Kevin. Faster 3rd and 5th ks. Splits: 6:48, 8:02, 5:24, 7:09, 5:16, 6:16. Warm-up 1.4k, down 3.1k. Cadence 156. RS 841. Overcast, 15°C; calm. [M]
Thu 21 Oct	12.3	2.00pm. Lake Tuggers Cranes via Theo track, anticlockwise lake to bus in 80:15 (6:31/km) @ AHR 120 (76%), MHR 134. Nike Invincible. Steady 10k then 5 x 250m, 250m walk recoveries. Legs a little tired. Cadence 161. RS 783. Overcast, 18°C; calm. [M]
Fri 22 Oct	9.9	12.20pm. Race: Virtual Customs H'cap 5.2k Calver in 29:19 (5:38/km) @ AHR 138 (88%), MHR 150. PegTurbo-2. With Jim to the turn, then ahead. Splits: 5:56, 5:36, 5:29, 5:29, 6:00. 17th from 27. Cadence 171. Warm-down 4k. RS 778. Sunny, 20°C; calm. [B]
Sat 23 Oct	10.3	10.45am. Not Tuggers Parkrun 5k in 31:18 (6:16/km) @ AHR 129 (82%), MHR 136. Nike Invincible. MAF, behind Jim, short walk halfway. Splits: 6:34, 6:14, 6:18, 6:15, 5:57. Cadence 168. Warm-down with Ken, run/walks. RS 808. Sunny, 21°C; calm. [M]
Sun 24 Oct	9.6	4.45pm. Clockwise Mt Tuggers in 71:33 (7:27/km) @ AHR 118 (75%), MHR 136. NB 1080v10-3. EIM - 6 x 500m and 6 x 250m, 250m walk recoveries. Mostly around 10k effort. Good legs. Cadence 147. RS 879. Sunny, 18°C; calm. [V]
Week 43	72k - Good week, okay Customs race. Weight 72.9kg.
Mon 25 Oct	6.1	1.10pm. Street Orienteering MapRunF, Deakin 6.1k in 42:18 (6:56/km) @ AHR 119 (76%), MHR 131. NB Beacon-3. B-course 15/20, clockwise one small error added about 200m. Jim did a C-course. Cadence 156. RS 825. Sunny, 15°C; calm. [V]
Tue 26 Oct	14.6	12.22pm. Lake Stakes 6k in 40:06 (6:41/km) @ AHR 119 (76%), MHR 136. NB 1080v10-3. Easy Interval Method - 3k in 19:00 then 5 x 250m, 250m walk recoveries. 9th/15. 2.1k warm-up, 6.5k warm-down. Cadence 156. RS 795. Sunny, 17°C; calm. [V]
Wed 27 Oct	10.1	12.06pm. Virtual BBQ Stakes 6k in 39:56 (6:39/km) @ AHR 127 (81%), MHR 142. NB 1080v10-3. With Jim, Lloyd and Rog. Steady effort. Splits: 7:05, 7:11, 5:46, 7:28, 5:36, 6:33. Warm-up 700m, down 3.4k. Cadence 161. RS 845. Sunny, 20°C; calm. [M]
Thu 28 Oct	10.6	4.28pm. Lake Tuggers Cranes via Theo track, Bonython trail to bus in 70:06 (6:37/km) @ AHR 123 (78%), MHR 133. Nike Invincible. Steady effort until 9k then a few walks. Tired legs. Saw Thommo and H. Cadence 161. RS 813. Overcast, 23°C; calm. [M]
Fri 29 Oct	10.6	12.14pm. Race: Virtual Customs H'cap 5.2k Calver in 29:59 (5:46/km) @ AHR 139 (89%), MHR 151. PegTurbo-2. After Jim and Lloyd, caught 4k. Splits: 5:55, 5:40, 5:45, 5:59, 6:04. 17th from 24. Cadence 170. Warm-up 2.2k, down 3.2k. RS 801. Sunny, 18°C; windy! [B]
Sat 30 Oct	10.4	10.49am. Not Tuggers Parkrun 5k in 29:15 (5:51/km) @ AHR 128 (82%), MHR 135. Nike Invincible. MAF, behind Jim, faster than usual. Splits: 5:56, 5:53, 5:50, 5:57, 5:40. Cadence 169. Warm-down 5.4k after Jim visit. RS 749. Sunny, 13°C; calm. [M]
Sun 31 Oct	10.2	5.00pm. Theo trail, Conder, Banks, Gordon Lake lap in 77:06 (7:34/km) @ AHR 108 (69%), MHR 140. NB 1080v11. Easy Interval Method, 20 x 250m, 250m walk recoveries. About 10k race effort. Cadence 141. New shoes! RS 816. Sunny, 19°C; calm. [V]
Week 44	72k - Good week, OK Customs 5k. Weight 74.2kg. 291km last 4 weeks.

Date	Kms	Comments
Mon 1 Nov	7.4	5.40pm. Street Orienteering MapRunF, Parkes 7.4k in 48:58 (6:37/km) @ AHR 125 (80%), MHR 139. NB Beacon-3. A-course 18/20, clockwise, no errors, more running than usual. Jim did a B-course. Cadence 162. RS 827. Sunny, 20°C; calm. [V]
Tue 2 Nov	8.1 6.1	12.22pm. Lake Stakes 6k Reverse in 41:06 (6:51/km) @ AHR 118 (75%), MHR 136. Nike Invincible. 3k in 18:46 then 5 x 250m run/walks. Legs improved during run. 2.1k warm-up. Lunch after with Ken. Cadence 154. RS 808. Sunny, 23°C; calm. [V] 6.20pm. Race: CRC Spring Series: Boathouse 2k - 6th in 9:47 (4:53/km) @ AHR 144 (92%). MHR 156. Peg Turbo 2. Race with Darcy, especially last 500m, just behind. Happy with time. Splits: 4:58, 4:49. Cadence 180. Plus warm-up/down. RS 702. Sunny, 20°C; calm. [B]
Wed 3 Nov	9.1	12.24pm. BBQ Stakes Reverse 6k in 40:26 (6:44/km) @ AHR 128 (82%), MHR 141. NB 1080v11. Steady pace, usual walks, 30th. Warm-up/down 3.1k. Splits: 6:45, 7:05, 7:17, 6:45, 6:42, 5:38. Cadence 157. RS 863. Warm, 22°C; calm. [M]
Thu 4 Nov	11.1	5.52pm. Charles River O/B to Monash in 74:12 (6:41/km) @ AHR 123 (78%), MHR 142. NB 1080v11. EIM 11 x 750m, 250m walk recoveries. Saw Dave (3k time trial in 11:40). Light rain coming back. Cadence 165. RS 822. Rain, 15°C; calm. [V]
Fri 5 Nov	10.2	12.12pm. Race: Customs H'cap 5.2k Calver in 29:15 (5:38/km) @ AHR 137 (87%), MHR 148. PegTurbo-2. Chasing Lloyd and Jim. Splits: 5:53, 5:39, 5:30, 5:31, 6:03. 9th from 15. Cadence 171. Warm-down 5.2k. RS 771. Light rain, 16°C; calm. [B]
Sat 6 Nov	10.5	10.37am. Not Tuggers Parkrun 5k in 31:54 (6:23/km) @ AHR 122 (78%), MHR 129. Nike Invincible. MAF, behind Jim, Dave, Browny, Liz, Peter. Splits: 6:34, 6:19, 6:22, 6:28, 6:11. Cadence 168. Warm-down 5.5k after coffee. RS 778. Cloudy, 16°C; calm. [M]
Sun 7 Nov	12	4.45pm. North Mt Tuggers trail to Gordon Lake, Banks, Eaglemont Rt in 87:03 (7:15/km) @ AHR 114 (73%), MHR 138. NB 1080v11. EIM - 13 x 500m and 5 x 250m, 250m walk recoveries. Around 10k effort. Cadence 147. RS 827. Sunny, 24°C; calm. [V]
Week 45	74k - Good week and 2k Boathouse race. Weight 74.1kg.
Mon 8 Nov	7.4	12.07pm. Speedygeese PH, total moving 53:06 (7:11/km) @ AHR 119 (76%), MHR 138. NB Beacon 3. 'Spider' 8 x hills around Parly House anticlockwise, run down, walk up the hill. Legs OK. Cadence 159. RS 854. Sunny, 22°C; calm. [V]
Tue 9 Nov	8.5 7.5	12.22pm. Lake Stakes 6k in 40:24 (6:44/km) @ AHR 117 (75%), MHR 133. Nike Invincible. 3k in 19:10 then 6 x 250m, 250m walk recoveries. Good legs. 11th from 16 runners. Cadence 155. Warm-up 2.5k. RS 788. Sunny, 21°C; calm. [V] 6.14pm. Race: CRC Spring Series: Barrenjoey Dr 5k - 32nd/44 in 26:17 (5:15/km) @ AHR 146 (93%), MHR 153. Peg Turbo. Chased Jim first lap, then two ladies. Felt good. Splits: 5:16, 5:19, 5:15, 5:23, 5:04. Cadence 175. Warm-up/down 2.5k. RS 767. Warm, 21°C; calm. [B]
Wed 10 Nov	8	12.25pm. BBQ Stakes 6k in 39:22 (6:34/km) @ AHR 129 (82%), MHR 148. NB 1080v11. Steady effort, the usual walks, 26th/39. Warm-up 2k. Splits: 6:42, 7:06, 5:56, 7:30, 5:23, 6:40. Cadence 159. RS 846. Humid, 19°C; calm. [M]
Thu 11 Nov	10.4	4.20pm. Lake Tuggers Cranes via Theo track, parkrun course to bus in 68:09 (6:33/km) @ AHR 121 (77%), MHR 134. Nike Invincible. Steady effort, cut short the planned 12k run due to rain. Cadence 163. RS 793. Overcast, 21°C; calm. [M]
Fri 12 Nov	10.4	12.13pm. Race: Customs H'cap 5.2k Calver in 28:26 (5:28/km) @ AHR 138 (88%), MHR 149. NB Beacon 3. With Jim to turn, then ahead. Splits: 5:55, 5:28, 5:20, 5:15, 5:51. 6th from 12. Cadence 172. Warm-down 5.2k. RS 755. Cloudy, 13°C; calm. [B]
Sat 13 Nov	10.2	8.00am. Tuggers Parkrun 5k - 77th in 31:19 (6:16/km) @ AHR 127 (81%), MHR 134. Invincible. First half with Thommo, chat to Keren (from Vic) after. 5.2k warm-down. Splits: 10s to start, 6:25, 6:13, 6:11, 6:11, 6:09. Cadence 168. RS 795. Light rain, 9°C; calm. [M]
Sun 14 Nov	10.7	4.30pm. Anticlockwise Mt Tuggers in 84:18 (7:53/km) @ AHR 110 (70%), MHR 153. Nike Invincible. Easy Interval Method - 21 x 250m, 250m walk recoveries. Runs mostly flat or downhill. Rain second half. Cadence 139. RS 867. Cold, 8°C; rainy. [V]
Week 46	73k - Good week and Barrenjoey 5k XC race. Weight 74.6kg.
Mon 15 Nov	9.1	12.07pm. Speedygeese PH, total moving 62:45 (6:54/km) @ AHR 115 (73%), MHR 132. NB Beacon 3. West side Court #8, 4 x 930m laps, steady pace plus warm-up/down. 14 runners. Good legs. Cadence 166. RS 793. Sun/cloud, 13°C; windy. [M]
Tue 16 Nov	9 7	12.22pm. Lake Stakes 6k in 39:00 (6:30/km) @ AHR 122 (78%), MHR 143. Invincible. 3k in 18:30 then 6 x 250m, 250m walk recoveries. Easy 3k warm-up. 12th/18. Cadence 156. RS 793. Sunny, 13°C; calm. [V] 6.18pm. Race: CR Spring Series: Weston Park 2k - 6th in 9:40 (4:50/km) @ AHR 144 (92%), MHR 156! Peg Turbo 2. Running by feel, chasing kids. Very close finishing sprint (max HR). Splits: 4:57, 4:43. Cadence 181. Warm-up/down 5k. RS 696. Cool, 13°C; calm. [B]
Wed 17 Nov	9.4	12.24pm. BBQ Stakes 6k in 39:17 (6:33/km) @ AHR 126 (80%), MHR 140. NB 1080v11. Steady effort, usual walks, 34th/45. Warm-up 600m/down 2.8k. Splits: 6:41, 6:57, 6:00, 7:16, 5:36, 6:38. Cadence 160. RS 825. Sunny, 17°C; calm. [M]
Thu 18 Nov	10	6.40pm. Calwell shops, single track, Isabella Plains O/B in 72:45 (7:17/km) @ AHR 116 (74%), MHR 137. Nike Invincible. 20 x 300m, 200m walking recoveries. After lawn mowing. Legs OK. Cadence 144. RS 844. Overcast, 20°C; calm. [V]
Fri 19 Nov	10.6	12.25pm. Race: Customs H'cap 5.2k Calver in 28:16 (5:26/km) @ AHR 145 (92%), MHR 154! NB Beacon 3. Chasing Carolina, into the wind coming back. Splits: 5:29, 5:15, 5:22, 5:32, 6:03. 6th from 25. Cadence 174. Warm-up/down PH. RS 788. Cloudy, 21°C; windy! [B]
Sat 20 Nov	10.5	8.00am. Tuggers Parkrun 5k - 121st in 31:52 (6:22/km) @ AHR 125 (80%), MHR 131. Invincible. From the back, steady. 1.1k warm-up, 4.4k warm-down. Splits: 10s to start, 6:28, 6:24, 6:12, 6:18, 6:20. Cadence 168. RS 797. Damp, 15°C; calm. [M]
Sun 21 Nov	11.3	4.22pm. Clockwise Mt Tuggers, Gordon, Bonython trail, Isabella Plains in 74:45 (6:37/km) @ AHR 118 (75%), MHR 132. NB 1080v11. First 6k steady then 750m run/250m walk recoveries. Cadence 158. RS 781. Overcast, 15°C; breezy. [M]
Week 47	77k - Good Spring Series 2k race. Weight 73.9kg.
Mon 22 Nov	9.4	5.41pm. Street Orienteering MapRunF, Waramanga 7.3k in 51:50 (7:06/km) @ AHR 115 (73%), MHR 131. NB Beacon-3. B-course 15/20, clockwise, phone trouble finding #19. Jim did a C-course. 2.1k warm-down. Cadence 152. RS 817. Cloudy, 13°C; calm. [V]
Tue 23 Nov	9 6.1	12.22pm. Lake Stakes 6k in 38:45 (6:28/km) @ AHR 121 (77%), MHR 137. Invincible. Easy Interval Method - 3k in 18:06 then 6 x 250m, 250m walk recoveries. 19 runners. Warm-up 3k. Cadence 157. RS 781. Overcast, 18°C; calm. [V] 6.15pm. Race: CR Spring Series: Black Mt Peninsula 1.67k - 7th in 8:11 (4:54/km) @ AHR 144 (92%), MHR 155. Peg Turbo. Chased James and Sandeep (doing the 5k). Warm-up/down 4.4k. Cadence 180. RS 706. Overcast, 20°C; calm. [B]
Wed 24 Nov	10.1	12.24pm. BBQ Stakes 6k in 41:29 (6:55/km) @ AHR 126 (80%), MHR 143. NB 1080v11. Muddy! Walked the slippery parts, 26th/33. Warm-down 4.1k. Splits: 6:40, 7:14, 6:29, 9:02, 5:36, 6:15. Cadence 156. RS 871. Rain, 17°C; calm. [M]
Thu 25 Nov	10.3	12.07pm. Speedygeese PH, total moving 72:24 (7:02/km) @ AHR 120 (76%), MHR 143. NB Beacon 3. West side Court #5, 300m + 400m relays, 200m recoveries, team with Ruth, steady. Cadence 165. RS 843. Damp, 21°C; humid. [M]
Fri 26 Nov	10.4	12.25pm. Race: Customs H'cap 5k in 27:03 (5:25/km) @ AHR 140 (89%), MHR 150. NB Beacon 3. Wet weather rules, headwind out. Splits: 5:36, 5:36, 5:25, 5:15, 5:11. 3rd from 19. Cadence 173. Warm-down 5.4k. RS 757. Light rain, 13°C; windy. [B]
Sat 27 Nov	10.1	8.01am. Tuggers Parkrun 5k - 88th in 30:36 (6:07/km) @ AHR 125 (80%), MHR 147. Invincible. Caught Ken for a sprint finish. 1.1k warm-up, 4k warm-down. Splits: 8s to start, 6:28, 6:20, 6:14, 6:01, 5:25. Cadence 168. RS 765. Cool, 9°C; windy. [M]
Sun 28 Nov	14.8	3.08pm. Clockwise Mt Tuggers, Gordon, Bonython trail, Lake Tuggers, Monash in 96:54 (6:33/km) @ AHR 124 (79%), MHR 135. NB 1080v11. First 8k steady then various intervals, 250m recoveries. Cadence 159. RS 812. Cloudy, 17°C; calm. [M]
Week 48	80k - Two good races. Weight 72.6kg. 304km last 4 weeks.

Date	Kms	Comments
Mon 29 Nov	8.3	5.45pm. Street Orienteering MapRunF, Red Hill 8.3k in 62:33 (7:32/km) @ AHR 115 (73%), MHR 136. NB Beacon-3. B-course 15/20, anticlockwise, lost between #13 and #14. Jim did a C-course. Cadence 149. RS 867. Sunny, 22°C; calm. [V]
Tue 30 Nov	8.7 3.6	12.22pm. Lake Stakes 6k in 40:03 (6:41/km) @ AHR 124 (79%), MHR 139. Invincible. Easy Interval Method - 3k in 18:15 then 6 x 250m, 250m walk recoveries. 20+ runners. Warm-up 2.7k. Cadence 155. RS 828. Sunny, 24°C; calm. [V] 5.43pm. CR Summer Series: Stromlo - easy running in 26:48 (7:27/km) @ AHR 116 (74%), MHR 138. NB Beacon-3. Helper today so jogging around before the races started. Cadence 151. RS 864. Cloudy, 25°C; calm. [M]
Wed 1 Dec	8.4	12.23pm. BBQ Stakes Reverse 6k in 38:16 (6:23/km) @ AHR 137 (87%), MHR 152. NB 1080v11. Faster start, usual walks. 31st, Others won! Warm-down 2.4k. Splits: 6:46, 6:22, 6:52, 6:33, 6:14, 5:14. Cadence 159. RS 874. Warm, 25°C; calm. [H]
Thu 2 Dec	10.2	6.00pm. Lake Tuggers Cranes via Theo track, parkrun start to bus in 65:48 (6:27/km) @ AHR 133 (85%), MHR 142. Nike Invincible. Steady 7k then 250m walks/750m runs. After rain. Cadence 161. RS 858. Stormy, 23°C; calm. [H]
Fri 3 Dec	10.3	12.25pm. Race: Customs H'cap 5k in 27:52 (5:34/km) @ AHR 146 (93%), MHR 156! NB Beacon 3. With Barb, Tys, Jimmy out. Splits: 5:27, 5:28, 5:33, 5:32, 5:52. 13th from 22. Cadence 172. Warm-up/down 5.3k. RS 814. Hot, 28°C; calm. [B]
Sat 4 Dec	8.2 5.1	8.00am. Tuggers Parkrun 5k - 131st in 32:51 (6:34/km) @ AHR 121 (77%), MHR 128. Invincible. Easy, HR near MAF. 3.2k warm-down with Jen and Dave. Splits: 15s to start, 6:44, 6:35, 6:32, 6:25, 6:20. Cadence 168. RS 795. Mild, 16°C; calm. [M] 6.54pm. Theo Trail downhill, Calwell HS lap in 32:06 (6:18/km) @ AHR 116 (74%), MHR 124. NB1080v11. Easy MAF run, just beat the rain. Cadence 166. RS 730. Mild, 17°C; calm. [M]
Sun 5 Dec	4.37	4.31pm. SCT Turkey Run Fadden Pines in 29:32 (6:45/km) @ AHR 113 (72%), MHR 134. Nike Invincible. Anticlockwise 2 laps on footpaths. Finished 44th from 50 runners/walkers. Cadence 161. RS 764. Overcast, 14°C; cool! [M]
Week 49	67k - Good Customs Joggers race. Weight 72.2kg.
Mon 6 Dec	8.6	11.52pm. Speedygeese PH, total moving 61:54 (7:12/km) @ AHR 115 (73%), MHR 128. NB Beacon. Easy effort, Rose Garden 200s x 10 with a very short walk after the jog back recovery. 14 runners. Cadence 166. RS 828. Sunny, 18°C; calm. [M]
Tue 7 Dec	6	6.00pm. Wagga - Lake Rd to Red Hill Rd, Lake north side, Kooringal Rd in 39:12 (6:32/km) @ AHR 119 (76%), MHR 131. Invincible. MAF, trying to keep HR under 125. Splits: 6:26, 6:39, 6:19, 6:35, 6:26, 6:48. Cadence 166. RS 777. Hot, 26°C; calm. [M]
Wed 8 Dec	6	6.04pm. Wagga - Fay Ave, Kooringal Rd, West LA, back to Lake Rd in 38:54 (6:29/km) @ AHR 119 (76%), MHR 125. Invincible. MAF, trying to keep HR under 125. Splits: 6:26, 6:27, 6:38, 6:30, 6:24, 6:23. Cadence 167. RS 772. Warm, 22°C; calm. [M]
Thu 9 Dec	6.2	5.59pm. Wagga - Fay Ave, Kooringal Rd, West LA, back to Lake Rd in 39:43 (6:24/km) @ AHR 118 (75%), MHR 126. Invincible. MAF, trying to keep HR under 125. Splits: 6:28, 6:18, 6:33, 6:35, 6:23, 6:08. Cadence 167. RS 756. Warm, 21°C; breezy. [M]
Fri 10 Dec	5	12.18pm. Race: Customs H'cap 5k in 29:20 (5:52/km) @ AHR 128 (82%), MHR 137. Invincible. Xmas pack run, strong headwind going out. Sheltered behind group. Splits: 5:59, 6:03, 5:51, 5:46, 5:41. Cadence 170. RS 751. Cold, 11°C; windy! [M]
Sat 11 Dec	8.2	8.00am. Tuggers Parkrun 5k - 134th in 30:38 (6:08/km) @ AHR 124 (79%), MHR 136. Invincible. Easy, HR near MAF. Late to the start. 2.2k warm-down. Splits: 0s to start, 6:09, 6:17, 6:25, 6:19, 5:28. Cadence 167. RS 760. Cool, 13°C; breezy. [M]
Sun 12 Dec	7.1	5.55pm. Theo trail, Conder, left Lanyon Shops, Lake Gordon in 44:36 (6:17/km) @ AHR 117 (75%), MHR 125. NB 1080v11. Steady MAF effort. Splits: 6:11, 6:15, 6:11, 6:17, 6:23, 6:14, 6:25. Cadence 166. RS 735. Overcast, 18°C; calm. [M]
Week 50	47k - Easy week of steady MAF running. Weight 73.2kg.
Mon 13 Dec	6.1 5.8	12.08pm. Speedygeese PH, total moving 42:18 (6:56/km) @ AHR 113 (72%), MHR 128. NB Beacon. MAF heart rate effort, triangle relays in a team with Cathy and Claire. 12 runners, one dog. Cadence 165. RS 784. Sunny, 19°C; calm. [M] 2.03pm. Street Orienteering MapRunF, Melba 5.8k in 45:16 (7:48/km) @ AHR 115 (73%), MHR 130. NB Beacon-3. C-course 12/20, clockwise. Hilly! Walked the uphills, ran the flats and downs. Legs okay. Cadence 146. RS 898. Sunny, 24°C; calm. [M]
Tue 14 Dec	6 4.8	12.22pm. Lake Stakes 6k in 40:38 (6:46/km) @ AHR 122 (78%), MHR 132. Invincible. MAF effort, walk at 3k (20:12). Cooling breeze 2nd half. 8th from 18. Splits: 7:02, 6:37, 6:34, 6:58, 6:31, 6:50. Cadence 155. RS 826. Sunny, 26°C; breezy. [M] 5.45pm. Pub Runners Edgar's 5k (4.8k), in 27:54 (5:49/km) @ AHR 136 (87%), MHR 149. NB Beacon. With Jim, two others on trail, he chased two ladies and stopped at 2k! Splits: 6:19, 5:11, 5:29, 6:26, 5:35. Cadence 169. RS 791. Warm, 26°C; breezy. [H]
Wed 15 Dec	6	12.24pm. BBQ Stakes 6k in 43:06 (7:11/km) @ AHR 124 (79%), MHR 137. NB 1080v11. Hot, slow running bits, longer walking bits, 31st/39. Splits: 7:08, 7:39, 6:37, 8:21, 6:08, 7:00. Cadence 156. RS 891. Sunny, 28°C; breezy. [M]
Thu 16 Dec	6.1	6.35pm. Theo Trail downhill, Calwell Shops carpark laps, HS in 39:12 (6:26/km) @ AHR 118 (75%), MHR 126. NB1080v11. MAF effort. Splits: 6:25, 6:11, 6:21, 6:27, 6:30, 6:37. Cadence 166. RS 758. Mild, 20°C; breezy. [M]
Fri 17 Dec	9.6	12.25pm. Customs H'cap 5k in 29:56 (5:59/km) @ AHR 126 (80%), MHR 145. Invincible. MAF effort. Surging with Jimmy coming back. Splits: 6:01, 6:17, 6:15, 5:50, 5:33. Cadence 170. Warm-up/down 4.6k PH. RS 754. Sunny, 21°C; calm. [M]
Sat 18 Dec	7	8.01am. Race: Tuggers Parkrun 5k - 76th in 26:45 (5:21/km) @ AHR 142 (90%), MHR 152. NB Beacon. Hard, caught Jim at Maccas. 2k warm-down with Browny, Gaz. Splits: 7s to start, 5:24, 5:20, 5:14, 5:24, 5:16. Cadence 176. RS 760. Warm, 22°C; calm. [B]
Sun 19 Dec	5	7.08pm. Streets down to Calwell shops, back to HS in 32:55 (6:35/km) @ AHR 117 (75%), MHR 127. Invincible. MAF effort. Splits: 6:31, 6:33, 6:35, 6:33, 6:38. Cadence 166. RS 770. Overcast, 19°C; breezy. [M]
Week 51	56k - Okay week, pubrun and parkrun 5k. Weight 73.4kg.
Mon 20 Dec	5.1 5	12.05pm. Speedygeese PH, total moving 36:00 (7:04/km) @ AHR 115 (73%), MHR 132. NB Beacon-3. Easy west side court 8 (steep hill) 300m loops. 15 runners. Xmas party afterwards. Cadence 161. RS 812. Sunny, 23°C; calm. [M] 6.02pm. Street Orienteering MapRunF, Chisholm 5k in 37:55 (7:35/km) @ AHR 116 (74%), MHR 135. NB Beacon-3. C-course 12/20, clockwise, slow running/walking up to Simpson's Hill. Cadence 151. RS 880. Sunny, 24°C; calm. [M]
Tue 21 Dec	6	12.22pm. Lake Stakes 6k in 42:09 (7:02/km) @ AHR 113 (72%), MHR 137. Invincible. Easy Interval Method - 3k in 20:06 then 6 x 250m, 250m walk recoveries. 17 runners, 2 scooter riders. Cadence 152. RS 794. Sunny, 25°C; calm. [V]
Wed 22 Dec	8.3	12.24pm. BBQ Stakes 6k in 40:45 (6:48/km) @ AHR 125 (80%), MHR 139. NB 1080v11. Steady, easy running and walking, 24th/38. Splits: 7:20, 7:39, 6:07, 7:32, 5:59, 7:08. Cadence 155. Warm-up/down 2k. RS 849. Sunny, 28°C; breezy. [M]
Thu 23 Dec	6	6.50pm. Wagga - Lake Rd, Plumpton Rd, Lakeside to Golf Club, Kooringal Rd in 37:56 (6:19/km) @ AHR 122 (78%), MHR 130. Invincible. Steady run at MAF effort. Splits: 6:33, 6:19, 6:20, 6:10, 6:19, 6:12. Cadence 166. RS 771. Hot, 30°C; breezy. [M]
Fri 24 Dec	5.2	6.46pm. Wagga - Lake Rd, bike path to East Lake, some west side, Kooringal Rd in 31:45 (6:03/km) @ AHR 123 (78%), MHR 132. Invincible. Faster, still easy. Splits: 6:04, 6:10, 6:05, 6:10, 6:02 +. Cadence 167. RS 744. Hot, 31°C; breezy. [M]
Sat 25 Dec	8	6.50pm. Wagga - Lake Rd, anticlockwise lake lap in 52:20 (6:33/km) @ AHR 123 (78%), MHR 133. Invincible. Easy MAF effort, legs OK. Splits: 6:34, 6:38, 6:36, 6:45, 6:33, 6:18, 6:31, 6:24. Cadence 167. RS 805. Hot, 32°C; calm. [M]
Sun 26 Dec	4.2	6.42pm. Wagga - Fay Ave, Kooringal Rd, short lake path in 24:54 (5:56/km) @ AHR 129 (82%), MHR 136. Invincible. Aiming for under 6 minute km pace. Splits: 5:53, 5:51, 6:01, 5:57 +. Cadence 168. RS 765. Hot, 32°C; calm. [M]
Week 52	48k - Easy week of steady running. Weight 73.5kg.
Mon 27 Dec	5	8.13pm. Wagga - Lake Rd north to Copland St traffic lights and back in 33:20 (6:40/km) @ AHR 116 (74%), MHR 126. Invincible. Very easy, straight after dinner. Splits: 6:57, 6:20, 6:46, 6:39, 6:31. Cadence 165. RS 773. Mild, 20°C; breezy. [M]
Tue 28 Dec	8.4	7.12pm. Wagga - Plumpton Rd, Boat Club, anticlockwise lake lap in 51:45 (6:10/km) @ AHR 123 (78%), MHR 131. Invincible. Steady MAF effort. Splits: 6:04, 6:02, 6:14, 6:24, 6:05, 6:20, 6:10, 6:01. Cadence 166. RS 758. Mild, 23°C; breezy. [M]
Wed 29 Dec	nil	Rest day. Six hours of queuing up for a Covid-19 test. Sunny, 27°C; calm.
Thu 30 Dec	4	8.17pm. Treadmill. 4k in 31:52 (7:58/km) @ AHR 110 (70%), MHR 123. Red Free 3.0. Easy Intervals - 10 x 300m at 10 kph (6 minute ks), 100m walk recoveries at 4 kph. Cadence 157. Legs okay. RS 876. Warm, 20°C; calm. [V]
Fri 31 Dec	4	7.47pm. Treadmill. 4k in 33:10 (8:18/km) @ AHR 101 (64%), MHR 123. Red Free 3.0. Easy Intervals - 10 x 250m at 10.5 kph (5:43/km), 150m walk recoveries at 4.5 kph. Cadence 145. Legs good. RS 837. Warm, 20°C; calm. [V]
Sat 1 Jan	4	8.17pm. Treadmill. 4k in 34:24 (8:36/km) @ AHR 97 (64%), MHR 119. Red Free 3.0. Easy Intervals - 10 x 200m at 10 kph (6:00/km), 200m walk recoveries at 5 kph. Cadence 140. Legs good. Negative test text received. RS 834. Warm, 20°C; calm. [V]
Sun 2 Jan	6.1	7.15pm. Chat with Dave, then clockwise Mt Tug to west Calwell in 39:12 (6:26/km) @ AHR 122 (78%), MHR 132. Invincible. MAF effort. Splits: 7:14, 6:11, 6:56, 6:11, 6:04, 6:10. Cadence 164. RS 784. Stormy, 26°C; breezy. [M]
Week 53	31k - A down/recovery week. Weight 73.6kg. 249km last 5 weeks.

Goal: Finish a 5k race in less than 25 minutes: Missed by 48 seconds. My fastest 5k was 25:47 on the Customs Joggers course.

Races: 3000m in 15:09.84, 5000m in 26:04.67, 2k road in 9:40, 8k XC in 44:42, Stromlo 5k road in 26:15, Boathouse 5k in 26:35, Canberra Marathon Festival 5.45k in 28:19, Runners Shop 5k in 26:15, Sri Chinmoy 10k road in 59:24.

Numbers: I ran 2,973 kilometres, an average of 56.1 per week. There were 7 days when I didn't run.

Other words: I was happy to complete a year of consistent running (that is the secret). Covid-19 was a disruption again, with major races cancelled. I'm looking forward to 2022, with a revised 5k race goal of under 26 minutes.

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (below 130 for me).
[H] - Above MAF heart-rate or a tempo run etc.
[B] - Race or hard interval session etc.
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 for 2021 is about 157. The highest recorded in 2019 was 160 on January 29 during a 2k race at Stromlo. Height 186cm.