How Ewen runs ... my running diary for 2023

Ewen's Running Diary - 2023

This page is my running diary for 2023. Clicking here will show 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 2023 - Race 5k faster than 25:30.

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 2 Jan	8.6	12.00pm. Speedygeese PH, total moving 61:24 (7:08/km) @ AHR 113 (72%), MHR 132. Saucony ES. West side intervals, 3 x 930m loop at a steady effort. Long warm-down. 13 runners. Cadence 162. RS 807. Sunny, 27°C; calm. [V]
Tue 3 Jan	8	12.22pm. Lake Stakes Reverse 6k in 41:06 (6:51/km) @ AHR 119 (76%), MHR 137. Invincible. 3k steady in 18:40 then 6 x 250m run/walk intervals. Hot but a welcome breeze. Cadence 153. Warm-up 2k. RS 815. Sunny, 30°C; breezy. [V]
Wed 4 Jan	6	12.21pm. BBQ Stakes Reverse 6k in 39:02 (6:30/km) @ AHR 128 (82%), MHR 141. NB 1080v12W. Steady pace, usual walks, 8th/35. RET team won. Splits: 6:34, 6:39, 6:50, 6:34, 6:33, 5:40. Cadence 158. RS 833. Mild, 21°C; breezy. [M]
Thu 5 Jan	9	5.40pm. Theo trail west, Lake Gordon, parkrun reverse, east of shops in 61:54 (6:53/km) @ AHR 112 (72%), MHR 136. Invincible. EIM 9 x 750m, 250m walk recoveries. Around 6:00/km. Legs good. Cadence 153. RS 770. Overcast, 15°C; calm. [V]
Fri 6 Jan	6.3	5.40pm. Charles River, Is Plains to Johnson, Calwell Shops in 44:39 (7:05/km) @ AHR 106 (68%), MHR 131. Invincible. EIM, 13 x 250m run with 250m walk recoveries. Rough early, became smoother. Cadence 146. RS 751. Mild, 18°C; breezy. [V]
Sat 7 Jan	9	8.00am. Tuggers Parkrun 5k - 225th in 33:16 (6:39/km) @ AHR 120 (77%), MHR 134. Invincible. 5 x 750m, 250m walk recoveries, started with walk. Splits: 7:12, 6:34, 6:35, 6:23, 6:32. Cadence 157. 1k w-up, 3k w-down. RS 798. Mild, 13°C; calm. [V]
Sun 8 Jan	8	6.46pm. Clockwise Mt Tuggers to Lawrence Wackett in 56:30 (7:04/km) @ AHR 119 (76%), MHR 137. Invincible. Easy Interval Method - 5k steady then 5 x 250m, 250m walk recoveries. Legs not great. Cadence 153. RS 840. Sunny, 26°C; calm. [V]
Week 01	55k - Good start to the year. Weight 74.5kg.
Mon 9 Jan	9.1	11.55am. Speedygeese PH, total moving 67:20 (7:24/km) @ AHR 112 (72%), MHR 130. Saucony ES. Easy west side court 8 relays, 250m loops, 2-person with Miranda. 12 runners. Legs OK. Cadence 157. RS 829. Sunny, 26°C; calm. [M]
Tue 10 Jan	8	12.22pm. Lake Stakes 6k in 41:03 (6:51/km) @ AHR 126 (81%), MHR 142. Invincible. EIM - 3k in 18:45 then 6 x 250m about 5:00/km, 250m walk recoveries. 10th from 17. Warm-up 2k. Cadence 152. RS 862. Warm, 28°C; breezy. [V]
Wed 11 Jan	6	12.21pm. BBQ Stakes 6k in 39:02 (6:30/km) @ AHR 131 (84%), MHR 145. NB 1080v12W. Steady pace, the usual walks, 17th/37. Good legs. Splits: 6:41, 6:55, 6:01, 7:44, 5:42, 6:55. Cadence 158. RS 852. Sunny, 24°C; calm. [T]
Thu 12 Jan	4.1	7.47pm. Race: ACT Masters' 4-lap Spiral (1644.1m) - 2nd in 8:42.0 (5:17/km) @ AHR 134 (86%), MHR 149. Saucony ES. Steady, in 1st with a lap to go, run down by Geoff Monro. 2.5k warm-up. Cadence 174. RS 709. Sunny, 25°C; calm. [B]
Fri 13 Jan	9.4	12.26pm. Race: Customs H'cap 5k, 7th in 27:54 (5:35/km) @ AHR 134 (86%), MHR 150. Alphafly. With Richard for 3k then slowed. Splits: 5:37, 5:38, 5:38, 5:36, 5:25. Cadence 171. Warm-up/down 4.4k. RS 748. Sunny, 27°C; calm. [B]
Sat 14 Jan	5	8.00am. Riverbank Yass Parkrun 5k - 8th/33 in 30:49 (6:10/km) @ AHR 129 (83%), MHR 144. Invincible. Steady, short walks on the hill. Good finish passing one runner. Splits: 6:34, 5:59, 6:24, 6:17, 5:35. Cadence 165. RS 795. Sunny, 20°C; calm. [M]
Sun 15 Jan	5 7.3	7.04pm. Stromlo jogging and walking in 65:06 (13:00/km) @ AHR 76 (49%), MHR 109. Saucony ES. Running to various spots on the course while watching the World Cross Country Champs Trials races. Cadence 128. RS 990. Warm, 16°C; calm. [M] 6.57pm. Charles River, Is Plains to Johnson, Calwell Shops in 51:15 (7:01/km) @ AHR 111 (71%), MHR 132. Invincible. EIM, 10 x 500m run with 250m walk recoveries. Light rain in the middle. Legs OK. Cadence 150. RS 779. Damp, 19°C; calm. [V]
Week 02	54k - Okay week and Customs 5k race. Weight 74.4kg.
Mon 16 Jan	10.2	11.55am. Speedygeese PH, total moving 75:00 (7:21/km) @ AHR 111 (71%), MHR 132. Saucony ES. West Court 5 Relays, steady in a team with Lisa, jog recovery to toilet and back. 9 runners. Cadence 158. RS 816. Humid, 24°C; calm. [V]
Tue 17 Jan	8	12.22pm. Lake Stakes 6k in 41:20 (6:53/km) @ AHR 116 (74%), MHR 136. Invincible. EIM - 3k in 19:03 then 6 x 250m about 5:00/km, 250m walk recoveries. 10th from 17. Warm-up 2k. Cadence 153. RS 799. Warm, 26°C; breezy. [V]
Wed 18 Jan	6	12.21pm. BBQ Stakes 6k in 39:45 (6:38/km) @ AHR 129 (83%), MHR 143. NB 1080v12W. Some fast bits, the usual walks, 7th/40. Felt okay. Splits: 6:38, 6:50, 6:04, 7:24, 5:23, 7:15. Cadence 159. RS 855. Warm, 27°C; humid. [M]
Thu 19 Jan	6.5	6.01pm. Race: ACT Masters' 1500m - 7th in 7:08.04 (4:45/km) @ AHR 140 (90%), MHR 150. Saucony ES. Finished about 50m behind Gordon. 3k warm-up, Racewalk 1k in 6:59 + extra warm-down. Cadence 179. RS 666. Mild, 17°C; breezy. [B]
Fri 20 Jan	9.4	12.25pm. Race: Customs H'cap 5k, 4th in 27:14 (5:27/km) @ AHR 133 (85%), MHR 142. Vaporfly. With Clarkey to the turn then he took off. Splits: 5:25, 5:32, 5:30, 5:24, 5:23. Cadence 171. Warm-up/down 4.4k. RS 724. Sunny, 18°C; breezy. [B]
Sat 21 Jan	9	8.02am. Tuggers Parkrun 5k - 189th in 32:25 (6:29/km) @ AHR 123 (79%), MHR 134. Invincible. Easy jogging with a walk at the turn. Splits: 7:12, 6:31, 6:27, 6:07, 6:08. Cadence 163. Warm-up 1k, warm-down 3k. RS 797. Overcast, 13°C; calm. [M]
Sun 22 Jan	7	6.57pm. Calwell High, Calwell Shops, Johnson Drive in 50:36 (7:14/km) @ AHR 110 (71%), MHR 133. Invincible. EIM, 9 x 500m run with 250m walk recoveries. Finished in the rain. Legs OK but not fast. Cadence 149. RS 795. Damp, 15°C; calm. [V]
Week 03	56k - Good week, 1500m race and Customs 5k. Weight 75.2kg.
Mon 23 Jan	11.2	11.56am. Speedygeese PH, total moving 79:54 (7:08/km) @ AHR 116 (74%), MHR 132. Saucony ES. Reconciliation Place hill reps x 15. Longer warm-down. Steady effort. 15 runners. Cadence 158. RS 828. Sunny, 22°C; calm. [V]
Tue 24 Jan	8	12.22pm. Lake Stakes 6k in 41:03 (6:51/km) @ AHR 117 (75%), MHR 139. Invincible. EIM - 3k in 19:50 then 6 x 250m about 5:00/km, 250m walk recoveries. 11th from 15. Warm-up 2k. Cadence 153. RS 800. Sunny, 25°C; breezy. [V]
Wed 25 Jan	6	12.21pm. BBQ Stakes 6k in 40:00 (6:40/km) @ AHR 131 (84%), MHR 146. NB 1080v12W. The usual short walks, 11th/34. Jeff ran fast to win. Splits: 6:47, 7:06, 6:09, 7:25, 5:25, 7:00. Cadence 158. RS 873. Sunny, 26°C; calm. [B]
Thu 26 Jan	8.1	6.01pm. Race: ACT Masters' 3000m - 5th in 15:15.41 (5:05/km) @ AHR 145 (93%), MHR 156! Saucony ES. Splits: 4:59, 5:06, 5:10. Solo, gradually losing ground to Robbie, staying ahead of Kathy. Too hot to run fast. Good legs. Cadence 175. Warm-up 3.1k, Racewalk warm-down 800m in 5:05 plus extra jogging. RS 737. Hot, 31°C; calm. [B]
Fri 27 Jan	9.4	12.25pm. Race: Customs H'cap Original 4.86k, 9th in 27:42 (5:42/km) @ AHR 134 (86%), MHR 145. Vaporfly. Test run on the new boardwalk. Splits: 5:37, 5:34, 5:36, 5:39, 6:08. Cadence 170. Warm-up/down 4.4k. RS 764. Sunny, 23°C; calm. [B]
Sat 28 Jan	9.1	8.00am. Tuggers Parkrun 5k - 142nd in 29:39 (5:56/km) @ AHR 135 (87%), MHR 150. Invincible. Progression, catching Jim and Ken. Splits: 6:29, 6:05, 5:52, 5:40, 5:33. Cadence 169. Warm-up 1k, warm-down 3.1k. RS 801. Cloudy, 21°C; humid. [T]
Sun 29 Jan	7	6.24pm. Clockwise Mt Tuggers, Lanyon Shops, Calwell Vet in 49:42 (7:06/km) @ AHR 113 (72%), MHR 134. Invincible. Easy Interval Method - 7 x 750m, 250m walk recoveries. Very easy. Legs okay. Cadence 152. RS 802. Raining, 21°C; calm. [V]
Week 04	59k - Good week and 3000m race. Weight 74.7kg. 224km last 4 weeks.

Date	Kms	Comments
Mon 30 Jan	8	7.13pm. Calwell Shops, clockwise Tuggers Homestead in 52:12 (6:32/km) @ AHR No HR data (forgot strap). Saucony ES. Steady running all the way with a few stops for photos. Easy, about HR 125. Cadence 167. RS ???. Fine, 20°C; humid. [M]
Tue 31 Jan	8.2	12.22pm. Lake Stakes 6k in 40:09 (6:42/km) @ AHR 120 (77%), MHR 139. Invincible. EIM - 3k in 19:10 then 6 x 250m, 250m walk recoveries. Legs improved throughout. 9th from 21. Warm-up 2.2k. Cadence 154. RS 803. Sunny, 24°C; breezy. [V]
Wed 1 Feb	8	12.21pm. BBQ Stakes Reverse 6k in 39:36 (6:36/km) @ AHR 126 (81%), MHR 140. NB 1080v12W. Quicker at times, 13th/43. Health/IPA team won. Splits: 6:54, 6:42, 6:57, 6:37, 6:26, 5:46. Cadence 158. Warm-up 2k. RS 832. Sunny, 26°C; calm. [M]
Thu 2 Feb	9	11.57am. Speedygeese PH, total moving 68:20 (7:36/km) @ AHR 113 (72%), MHR 131. Saucony ES. Rose Gardens 300m Maintenance Area loop, steady with Peter. Legs okay. 12 runners. Cadence 154. RS 858. Sunny, 25°C; windy. [M]
Fri 3 Feb	9.7	12.26pm. Race: Customs H'cap New 5k, 5th in 27:38 (5:32/km) @ AHR 132 (85%), MHR 141. Alphafly. Strong headwind out, chased Barb back. Splits: 5:42, 5:50, 5:24, 5:14, 5:28. Cadence 171. Warm-up/down 4.7k. RS 730! Mild, 15°C; windy! [B]
Sat 4 Feb	6	6.50pm. Theo trail downhill, Lawrence Wackett, Shops, HS in 37:12 (6:12/km) @ AHR 122 (78%), MHR 130. Invincible. Steady running at about MAF effort. Helped at parkrun in the morning. Cadence 166. RS 756. Cloudy, 16°C; windy. [M]
Sun 5 Feb	5	7.18pm. Theo trail downhill, Lawrence Wackett, Shops in 29:52 (5:58/km) @ AHR 121 (78%), MHR 129. Invincible. Steady running at about MAF effort. Easy HR and breathing, legs not so easy. Cadence 167. RS 723. Fine, 24°C; calm. [M]
Week 05	54k - Good week and Customs 5k race. Weight 73.8kg.
Mon 6 Feb	7.6 3.7	12.04pm. Speedygeese PH, total moving 52:09 (6:52/km) @ AHR 112 (72%), MHR 135. Saucony ES. Flagpole relays (short) in a team with Claire, Miranda, Caroline and Peter. 12 runners. Cadence 161. RS 769. Sunny, 25°C; calm. [M] 1.50pm. Street Orienteering, Deakin in 29:28 (7:58/km) @ AHR 113 (72%), MHR 129. Saucony ES. D-course getting 8/20 controls. Steady with longish walks. Tired. No mistakes. Cadence 145. RS 900. Sunny, 26°C; calm. [M]
Tue 7 Feb	6.6	12.20pm. Lake Stakes Reverse 6k in 41:58 (7:00/km) @ AHR 117 (75%), MHR 140. Invincible. 3k steady in 18:40 then 6 x 250m run/walk intervals. Felt OK. 9th from 18. Cadence 153. Warm-up 600m. RS 818. Sunny, 25°C; calm. [V]
Wed 8 Feb	6	6.38pm. Wagga - Horsley Dr, Lake, Boat Club, Plumpton Rd in 38:05 (6:21/km) @ AHR 123 (79%), MHR 137. Invincible. 3k steady, 250m walk, 2.75k steady. New Garmin 245 Music watch! Cadence 162. RS 781. Hot, 28°C; calm. [M]
Thu 9 Feb	7.5	5.28pm. Wagga - Horsley Dr, Plumpton Rd, Lake, Kooringal Rd in 49:40 (6:37/km) @ AHR 120 (77%), MHR 136. Invincible. 5k steady in 31:15 then 5 x 250m, 250m walk recoveries. Cooler day. Cadence 155. RS 795. Sunny, 25°C; calm. [M]
Fri 10 Feb	5	7.01pm. Wagga - Horsley Dr, Lake, Kooringal Rd in 32:03 (6:25/km) @ AHR 123 (79%), MHR 136. Invincible. 4k steady, 2 x 250m, 250m walk recoveries. Fairly easy hoping for a good run tomorrow. Cadence 158. RS 788. Hot, 30°C; calm. [M]
Sat 11 Feb	7	8.00am. Race: Wagga Parkrun 5k - 31st/96 in 27:22 (5:28/km) @ AHR 141 (90%), MHR 150. Saucony ES. Even paced with a few ladies then a bloke the last km. Splits: 5:25, 5:23, 5:23, 5:32, 5:26 +13s. Cadence 172. Warm-down 2k. RS 772. Sunny, 24°C; calm. [B]
Sun 12 Feb	7.1	6.29pm. Wagga - Horsley Dr, Lake, Boat Club, Kooringal Rd in 47:52 (6:45/km) @ AHR 115 (74%), MHR 133. Invincible. 5k steady, 4 x 250m, 250m walk recoveries. Good legs today. 5 other runners. Cadence 153. RS 775. Warm, 27°C; calm. [M]
Week 06	50k - Good week and Wagga parkrun. Weight, about the same.
Mon 13 Feb	6.3	6.32pm. Wagga - Lake Rd, Lake, Golf Club, Henwood Park in 41:06 (6:31/km) @ AHR 122 (78%), MHR 134. Invincible. 3.5k run, 250m walk, 2.5k run. Low HR but legs a little tired. 5 other runners. Cadence 161. RS 796. Warm, 27°C; calm. [M]
Tue 14 Feb	6.7 5	12.20pm. Lake Stakes 6k in 41:27 (6:55/km) @ AHR 117 (75%), MHR 137. Invincible. EIM - 3k in 18:55 then 6 x 250m about 5:00/km, 250m walk recoveries. 9th from 17. Warm-up 700m. Cadence 147. RS 808. Sunny, 19°C; calm. [V] 6.16pm. Race: CR Summer Series: Museum 5k - 16th in 26:51 (5:22/km) @ AHR 142 (91%), MHR 153. Saucony ES3. With Rob Ey, Ron, Trev out, dropped off Trev and Rob last 2k. Splits: 5:27, 5:20, 5:22, 5:19, 5:23. Cadence 172. RS 763. Sunny, 21°C; calm. [B]
Wed 15 Feb	8	12.21pm. BBQ Stakes 6k in 40:14 (6:42/km) @ AHR 124 (79%), MHR 138. NB 1080v12W. Steady, the usual walks, 19th/40. Good legs. Splits: 6:26, 7:00, 6:09, 7:51, 5:23, 7:11. Warm-up 2k. Cadence 155. RS 831. Sunny, 23°C; calm. [M]
Thu 16 Feb	5.8	6.00pm. Race: ACT Masters' Mile - 6th in 7:34.54 (4:42/km) @ AHR 142 (91%), MHR 153. Saucony ES. Solo with Gordon gradually getting away by 50m. Pace felt even. Hard! Track laps warm-up/down. Cadence 177. RS 668. Sunny, 29°C; calm. [B]
Fri 17 Feb	9.4	12.27pm. Race: Customs H'cap New 5k - 10th in 29:13 (5:51/km) @ AHR 131 (84%), MHR 141. Alphafly. Tempo, tired legs from last night's race. Splits: 5:51, 5:51, 5:46, 5:47, 5:58. Cadence 171. Warm-up/down 4.4k. RS 765. Hot, 30°C; calm. [T]
Sat 18 Feb	5	8.03am. Point Hut Pond Parkrun 5k - 106th in 30:59 (6:12/km) @ AHR 127 (81%), MHR 136. Invincible. Easy from the back early then picking up the pace a tad. Splits: 6:30, 6:25, 5:45, 6:02, 6:17. Cadence 167. RS 787. Warm, 20°C; calm. [M]
Sun 19 Feb	8 3.8	8.36am. Race: Masters' Handicap Coombs 8k - 10th in 56:38 (7:05/km) @ AHR 115 (74%), MHR 136. Invincible. First Monthly Handicap since Feb 2014. 8 x 750m run, 250m walk. Cadence 151. RS 814. Sunny, 16°C; calm. [V] 6.52pm. Street Orienteering, Conder in 25:40 (7:58/km) @ AHR 115 (74%), MHR 128. Saucony ES. D-course getting 8/20 controls. Steady, more running than usual, downhill second half. No mistakes. Cadence 153. RS 777. Sunny, 28°C; breezy. [M]
Week 07	58k - Good Museum 5k and Masters' Mile. Weight 73.2kg.
Mon 20 Feb	8	11.58am. Speedygeese PH, total moving 54:54 (6:52/km) @ AHR 108 (69%), MHR 126. Saucony ES. Court 8 relays on the short loop, fairly easy running, a recovery day from the weekend. 13 runners. Cadence 156. RS 741. Hot, 29°C; calm. [M]
Tue 21 Feb	8	12.20pm. Lake Stakes 6k in 42:00 (7:00/km) @ AHR 116 (74%), MHR 136. Invincible. EIM - 3k in 19:14 with Kenny then 6 x 250m about 5:00/km, 250m walk recoveries. 1st from 15. Warm-up 2k. Cadence 148. RS 812. Humid, 28°C; calm. [V]
Wed 22 Feb	8.2	12.21pm. BBQ Stakes 6k in 39:30 (6:35/km) @ AHR 119 (76%), MHR 133. NB 1080v12W. Steady, the usual walks, 17th/47. Good legs. Splits: 6:31, 7:12, 5:53, 7:15, 5:28, 6:51. Warm-up 2.2k. Cadence 158. RS 783. Cloudy, 18°C; breezy. [M]
Thu 23 Feb	8	6.25pm. Clockwise Mt Tuggers to Lawrence Wackett in 59:30 (7:26/km) @ AHR 109 (70%), MHR 134. Invincible. Easy Interval Method - 11 x 500m, 250m walk recoveries. Fairly easy. Cadence 144. RS 811. Sunny, 20°C; calm. [V]
Fri 24 Feb	9.2	12.26pm. Race: Customs H'cap New 5k - 3rd in 27:28 (5:30/km) @ AHR 134 (86%), MHR 142. Alphafly. Hard tempo, legs a bit average. Splits: 5:30, 5:27, 5:21, 5:32, 5:38. Cadence 169. Warm-up/down 4.2k. RS 736. Mild, 20°C; breezy. [T]
Sat 25 Feb	8.2	8.00am. Tuggers Parkrun 5k - 128th in 32:09 (6:26/km) @ AHR 121 (78%), MHR 136. Invincible. Slow start then a little faster. Splits: 6:53, 6:21, 6:26, 6:10, 6:19. Cadence 165. Warm-down 3.2k. RS 778. Sunny, 13°C; calm. [M]
Sun 26 Feb	10	6.15pm. Charles River, Is Plains, Drakeford Dr, Fire Station in 58:48 (5:53/km) @ AHR 128 (82%), MHR 139. Vaporfly. Aimed for 6 minute pace: 5:46, 54, 48, 53, 49, 50, 49, 57, 6:11, 5:45. Cadence 167. RS 753. Sunny, 20°C; breezy. [M]
Week 08	59k - Good week and Customs 5k. Weight 73.5kg. 221km last 4 weeks.

Date	Kms	Comments
Mon 27 Feb	9	12.00pm. Speedygeese PH, total moving 62:45 (6:58/km) @ AHR 113 (72%), MHR 130. Saucony ES. West side Court 5 Relays, steady in a team with Peter and David. 16 runners. Long warm-up/down. Cadence 152. RS 788. Sunny, 24°C; calm. [V]
Tue 28 Feb	9.3	11.00am. Theo trail, Isabella Plains to Lake Stakes 7.2k (timekeeper) in 49:36 (6:53/km) @ AHR 117 (75%), MHR 126. Invincible. Easy. 2.1k warm-down at the CR Weston Park race in the arvo. Cadence 158. RS 806. Sunny, 22°C; calm. [M]
Wed 1 Mar	8	12.20pm. BBQ Stakes Reverse 6k in 39:06 (6:31/km) @ AHR 124 (79%), MHR 138. NB 1080v12W. Steady pace, usual walks, 15th/43. Health team won. Splits: 6:44, 6:29, 7:08, 6:18, 6:19, 5:40. Cadence 159. RS 808. Sunny, 24°C; calm. [M]
Thu 2 Mar	8	12.47pm. Theo trail, Isabella Plains to Lake Tuggers in 52:27 (6:33/km) @ AHR 122 (78%), MHR 135. Invincible. Steady, easy pace. Legs good. Lap counting Masters' 10k in the evening. Cadence 162. RS 800. Sunny, 24°C; calm. [M]
Fri 3 Mar	9.4	12.25pm. Race: Customs H'cap New 5k - 5th in 27:13 (5:27/km) @ AHR 139 (86%), MHR 148. Alphafly. Chased Jimmy, headwind back. Splits: 5:19, 5:26, 5:25, 5:35, 5:28. Cadence 171. Warm-up/down 4.4k. RS 757. Sunny, 24°C; windy. [B]
Sat 4 Mar	8	8.05am. Tuggers Parkrun 5k - 186th in 32:14 (6:27/km) @ AHR 120 (77%), MHR 131. Invincible. Tuggers' 10th birthday run. Splits: 6:45, 6:15, 6:19, 6:13, 6:42. Cadence 166. Warm-down 3k. RS 774. Sunny, 18°C; calm. [M]
Sun 5 Mar	6.9	6.20pm. Street Orienteering, Oxley 2.9k in 20:45 (7:09/km) @ AHR 121 (78%), MHR 133. Saucony ES. D-course, 8/20 controls. Walked the hill to trig, #20 slow to beep. Plus warm-up/down from Hyperdome. Cadence 150. RS 866. Overcast, 24°C; humid. [M]
Week 09	58k - Good week and Customs 5k race. Weight 73.4kg.
Mon 6 Mar	9	12.05pm. Speedygeese PH, total moving 59:48 (6:39/km) @ AHR 118 (76%), MHR 139. Saucony ES. Alternate session, 5 x 280m Angel to Kings Ave hills. 18 runners. Long warm-up/down. Cadence 156. RS 784. Sunny, 26°C; windy. [V]
Tue 7 Mar	8 5	12.21pm. Lake Stakes Reverse 6k in 41:14 (6:52/km) @ AHR 116 (74%), MHR 135. Invincible. 3k steady in 19:48 then 6 x 250m run/walk intervals. Felt OK. 8th from 16. Cadence 154. Warm-up 2k. RS 797. Sunny, 22°C; windy. [V] 6.18pm. Race: CR Summer Series: Barrenjoey Dr 5k - 22nd/33 in 27:20 (5:28/km) @ AHR 140 (90%), MHR 154! Peg Turbo. With Trev chasing Jim and Tracie. Splits: 5:33, 5:35, 5:28, 5:32, 5:13. Cadence 172. RS 765. Sunny, 21°C; breezy. [B]
Wed 8 Mar	8	12.22pm. BBQ Stakes 6k in 40:06 (6:41/km) @ AHR 124 (79%), MHR 138. NB 1080v12W. Steady, the usual walks, 25th/49. Tired legs. Splits: 6:34, 7:09, 6:04, 7:52, 5:35, 6:33. Warm-up 2k. Cadence 157. RS 829. Sunny, 19°C; windy. [M]
Thu 9 Mar	4	6.19pm. Theo trail, Lawrence Wackett, Calwell High in 24:45 (6:11/km) @ AHR 121 (78%), MHR 131. NB Beacon. Steady, easy recovery running. Splits: 6:08, 6:08, 6:09, 6:13. Cadence 167. RS 749. Sunny, 20°C; mild. [M]
Fri 10 Mar	8.6	12.26pm. Race: Customs H'cap New 5k - 2nd in 26:28 (5:18/km) @ AHR 142 (91%), MHR 151. Alphafly. Chased Barb and Jimmy. 18 runners. Splits: 5:18, 5:20, 5:17, 5:23, 5:10. Cadence 172. Warm-up/down 3.6k. RS 752. Sunny, 20°C; breezy. [B]
Sat 11 Mar	9.2	8.00am. Tuggers Parkrun 5k - 111th in 31:27 (6:17/km) @ AHR 127 (81%), MHR 136. Invincible. Almost caught Jim at halfway. Splits: 6:44, 6:18, 6:11, 6:07, 6:07. Cadence 164. Warm-up/down 4.2k. RS 799. Sunny, 16°C; calm. [M]
Sun 12 Mar	9	5.45pm. Charles River, Isabella Plains, Calwell High, Theodore in 64:12 (7:08/km) @ AHR 114 (73%), MHR 130. Invincible. EIM, 9 x 750m, 250m walk recoveries. Easy running in light rain. Cadence 148. RS 813. Damp, 20°C; breezy. [V]
Week 10	60k - Good week and two races. Weight 73.5kg.
Mon 13 Mar	8.1	11.56am. Speedygeese PH, total moving 52:36 (6:30/km) @ AHR 108 (69%), MHR 127. Saucony ES. Flagpole relays with Miranda, Peter, Warrick and Sally. Some fast running. 13 runners, one dog. Cadence 139. RS 701. Sunny, 21°C; windy. [V]
Tue 14 Mar	8.1	12.21pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 122 (78%), MHR 141. Invincible. EIM - 3k in 19:08 then 6 x 250m at about 5:00/km, 250m walk recoveries. 12th from 20. Warm-up 2.1k. Cadence 151. RS 832. Sunny, 22°C; calm. [V]
Wed 15 Mar	8	12.21pm. BBQ Stakes New Course in 39:20 (6:33/km) @ AHR 133 (85%), MHR 149. NB 1080v12W. 13th/40. Stay on paths, bikepath after Waldock. Splits: 6:22, 6:46, 6:11, 7:45, 5:19, 6:54. Warm-up 2k. Cadence 156. RS 872. Sunny, 25°C; calm. [T]
Thu 16 Mar	6.6	6.01pm. Race: ACT Masters' 3000m - 6th in 14:56.33 (4:59/km) @ AHR 142 (91%), MHR 157! Saucony ES. Splits: 4:58, 5:03, 4:55. Easy early, passed Jacki after 200m, followed Dale for 3 laps then passed, Gordon finished 100m ahead (14:22). Happy with that. Good legs. Cadence 175. Warm-up 3.6k. RS 707. Hot, 28°C; windy. [B]
Fri 17 Mar	9	12.27pm. Race: Customs H'cap New 5k - 19th in 27:58 (5:36/km) @ AHR 137 (88%), MHR 144. Alphafly. Hard tempo, walked the hill. 19 runners. Splits: 5:21, 5:40, 5:31, 5:40, 5:46. Cadence 168. Warm-up/down 4k. RS 766. Sunny, 27°C; breezy. [T]
Sat 18 Mar	8.5	8.00am. Tuggers Parkrun 5k - 145th in 32:21 (6:28/km) @ AHR 122 (78%), MHR 132. Invincible. Steady, easy running. Splits: 6:47, 6:25, 6:27, 6:11, 6:31. Cadence 164. Warm-up/down 3.5k. RS 789. Sunny, 10°C; calm. [M]
Sun 19 Mar	8	6.27pm. Clockwise Mt Tuggers to Lawrence Wackett in 64:40 (8:05/km) @ AHR 108 (69%), MHR 135. Invincible. Easy Interval Method - 16 x 250m, 250m walk recoveries. Runs about 5:40/km. Cadence 133. RS 873. Fine, 33°C; calm. [V]
Week 11	56k - Good week and 3000m track race. Weight 73.5kg.
Mon 20 Mar	9.2	12.04pm. Speedygeese PH, total moving 62:12 (6:46/km) @ AHR 117 (75%), MHR 129. Saucony ES. Rose Gardens 200s, short walk between each lap. Easy, legs okay. 15 runners. Cadence 158. RS 791. Sunny, 20°C; breezy. [M]
Tue 21 Mar	8	12.22pm. Lake Stakes 6k in 40:33 (6:46/km) @ AHR 116 (74%), MHR 138. Invincible. EIM - 3k in 18:55 then 6 x 250m at about 5:00/km, 250m walk recoveries. 6th from 16. Warm-up 2k. Cadence 150. RS 784. Overcast, 17°C; calm. [V]
Wed 22 Mar	8	12.21pm. BBQ Stakes New Course in 39:35 (6:36/km) @ AHR 127 (81%), MHR 145. NB 1080v12W. 22nd/44. Steady, usual hill walks. Splits: 6:31, 7:06, 6:16, 7:06, 5:32, 6:55. Warm-up 2k. Cadence 157. RS 838. Overcast, 18°C; humid. [M]
Thu 23 Mar	8.1	4.38pm. Clockwise Tuggers Homestead, Charles River in 53:24 (6:36/km) @ AHR 121 (78%), MHR 134. Invincible. Steady easy run with a few stops. After morning storms, humid. Cadence 162. RS 798. Sunny, 20°C; humid. [M]
Fri 24 Mar	9.1	12.26pm. Race: Customs H'cap 5.2k - 10th in 28:05 (5:24/km) @ AHR 143 (92%), MHR 153. Alphafly. Caught Scott and Tracie at 1k, with Scott to 4.5k. Hard! Splits: 5:29, 5:15, 5:16, 5:16, 6:02 +. Cadence 171. Warm-up/down 4.1k. RS 772. Sunny, 22°C; calm. [B]
Sat 25 Mar	7	8.02am. Race: Jerrabomberra Mountain Reserve Parkrun 5k - 42nd/115 in 30:22 (6:04/km) @ AHR 138 (88%), MHR 147. Invincible. Steady going up, caught Carolina on the loop. Holding back a tad in light rain going down, Carolina flew past! 2k warm-down back to Ruth and Geoff. Splits: 7:02, 6:49, 6:11, 5:06, 5:14. Cadence 169. RS 838. Cloudy, 14°C; rainy. [T]
Sun 26 Mar	9	2.09pm. Street Orienteering, Stranger Pond 5.6k in 35:26 (6:20/km) @ AHR 126 (81%), MHR 137. Saucony ES. D-course getting 8/20 controls. Quite a long course. No mistakes. 3.4k warm-down. Cadence 161. RS 797. Sunny, 22°C; calm. [M]
Week 12	58k - Good week, okay Customs race. Weight 72.8kg. 232km last 4 weeks.

Date	Kms	Comments
Mon 27 Mar	8.4	12.06pm. Speedygeese PH, total moving 55:48 (6:39/km) @ AHR 119 (76%), MHR 134. Saucony ES. East side 'triangle' relays with Catherine and Peter. Easy running, legs good. 17 runners. Cadence 158. RS 791. Cloudy, 20°C; damp. [M]
Tue 28 Mar	8.2	12.22pm. Lake Stakes 6k in 40:25 (6:44/km) @ AHR 123 (79%), MHR 143. Invincible. EIM - 3k in 19:02 then 6 x 250m at about 5:00/km, 250m walk recoveries. 7th from 14. Warm-up 2.2k. Cadence 149. RS 829. Sunny, 24°C; breezy. [V]
Wed 29 Mar	6	12.21pm. BBQ Stakes New Course in 42:48 (7:08/km) @ AHR 118 (76%), MHR 137. NB 1080v12W. 22nd/44. With Rog, more walking than usual. Splits: 7:25, 7:49, 6:35, 7:49, 6:00, 7:07. Cadence 148. RS 842. Overcast, 19°C; muddy. [M]
Thu 30 Mar	7	7.14pm. Race: ACT Masters' 5000m Championships - 12th (from 19) in 25:07.60 (5:02/km) @ AHR 147 (94%), MHR 157. 1st M65. Nike Next%. Splits: 4:57, 5:00, 5:01, 5:11, 4:58. Happy with that! Followed Jacki for 1k then about 15m behind Geoff Monro, Gordon, Dale and Robbie. Passed Geoff and a chap who slowed then Gordon with 2 laps to go. Cadence 175. Warm-up 2k easy + strides. RS 739. Cool, 13°C; breezy. [B]
Fri 31 Mar	9.2	12.26pm. Race: Customs H'cap New 5k - 24th in 31:50 (6:22/km) @ AHR 123 (79%), MHR 129. Invincible3. At recovery run effort finishing 22nd. Tired legs. Splits: 6:11, 6:30, 6:20, 6:17, 6:32. Cadence 163. Warm-up/down 4.2k. RS 783. Sunny, 18°C; breezy. [M]
Sat 1 Apr	8	8.00am. Tuggers Parkrun 5k - 188th in 32:59 (6:36/km) @ AHR 124 (79%), MHR 133. Invincible. Short walks second half to keep HR low. Splits: 6:59, 6:20, 6:20, 6:33, 6:47. Cadence 160. Warm-up/down 3k. RS 818. Sunny, 7°C; breezy. [M]
Sun 2 Apr	5.7	2.50pm. Street Orienteering, Kingston 5.7k in 38:00 (6:40/km) @ AHR 120 (77%), MHR 134. Saucony ES. B-course getting 15/20 controls. With Jen and Browny, easy running, short walks, no mistakes. Cadence 151. RS 800. Sunny, 18°C; calm. [M]
Week 13	52k - Very good 5000m race! Weight 73.2kg.
Mon 3 Apr	10.1	12.06pm. Speedygeese PH, total moving 75:30 (7:28/km) @ AHR 112 (72%), MHR 133. Saucony ES. Flagpole relays, a small triangle, about 50m strides, team with Peter, Warrick, Caroline. 21 runners. Cadence 139. RS 837. Cloudy, 17°C; calm. [M]
Tue 4 Apr	8.2	12.21pm. Lake Stakes Reverse 6k in 41:22 (6:54/km) @ AHR 119 (76%), MHR 140. Invincible. 3k steady in 19:40 then 6 x 250m run/walk intervals. Felt OK. 9th from 18. Cadence 152. Warm-up 2.2k. RS 820. Sunny, 22°C; calm. [V]
Wed 5 Apr	8.5	12.21pm. BBQ Stakes Reverse 6k in 40:00 (6:40/km) @ AHR 131 (84%), MHR 150. NB 1080v12W. Steady pace, usual walks, 17th/45. Health team won. Splits: 6:38, 7:02, 7:24, 6:32, 6:28, 5:47. Cadence 154. RS 873. Sunny, 22°C; calm. [T]
Thu 6 Apr	16.2	12.30pm. Conder, Gordon, Bonython trail, laps of Stranger Pond in 1:54:42 (7:05/km) @ AHR 123 (79%), MHR 143. Invincible. Galloway method, 200m walks, 800m runs all the way. Legs good. Cadence 150. RS 871. Overcast, 20°C; calm. [M]
Fri 7 Apr	3	4.50pm. Theo central path, Lawrence Wackett, Calwell High in 18:42 (6:14/km) @ AHR 123 (79%), MHR 133. Saucony ES. Tried a faster cadence, which slowed. Splits: 6:08, 5:59, 6:30. Cadence 170. RS 767. Overcast, 13°C; light rain. [M]
Sat 8 Apr	9	8.00am. Tuggers Parkrun 5k - 178th in 33:59 (6:48/km) @ AHR 125 (80%), MHR 137. Invincible. Jog 2.5k, many short walks coming back. Splits: 6:56, 6:36, 6:50, 6:43, 6:54. Cadence 157. Warm-up/down 4k. RS 850. Fine, 11°C; calm. [M]
Sun 9 Apr	12	2.00pm. Aroboretum, Wide Brown Land, River Rd loop and back in 88:48 (7:24/km) @ AHR 115 (74%), MHR 140. Invincible. Easy with short walks, mostly 150m every km and on hills. Cadence 148. RS 851. Sunny, 14°C; windy! [M]
Week 14	67k - Two long runs this week. Weight 72.8kg.
Mon 10 Apr	10.1	11.56am. Speedygeese PH, total moving 66:48 (6:37/km) @ AHR 116 (74%), MHR 135. Saucony ES. Flagpole relays, in a team with Peter R and Peter D. Easy running, striding out on downs. 27 runners! Cadence 156. RS 767. Sunny, 14°C; calm. [M]
Tue 11 Apr	8.2	12.21pm. Lake Stakes 6k in 42:33 (7:06/km) @ AHR 116 (74%), MHR 136. Invincible. EIM - 3k in 19:45 then 6 x 250m at about 5:15/km, 250m walk recoveries. 14th from 18. Warm-up 2.2k. Cadence 147. RS 823. Sunny, 17°C; breezy. [V]
Wed 12 Apr	8.5	12.21pm. BBQ Stakes in 41:39 (6:56/km) @ AHR 119 (76%), MHR 136. NB 1080v12W. 27th/35. With Rog chasing Niki. Many short walks. Splits: 7:05, 7:20, 6:48, 7:39, 5:53, 6:40. Cadence 151. RS 826. Overcast, 12°C; calm. [M]
Thu 13 Apr	4.2	4.24pm. Theo trail, central path, Lawrence Wackett, Calwell High in 25:33 (6:05/km) @ AHR 122 (78%), MHR 132. Invincible. Easy, light rain in the middle. Splits: 6:02, 5:52, 6:07, 6:13. Cadence 166. RS 742. Sunny, 17°C; damp. [M]
Fri 14 Apr	9	12.25pm. Race: Customs H'cap 5k - 2nd in 26:28 (5:18/km) @ AHR 146 (94%), MHR 153. Alphafly. Close to full effort, chasing runners. Splits: 5:15, 5:11, 5:10, 5:22, 5:30. Cadence 171. Warm-up/down 4k. RS 773. Sunny, 19°C; calm. [B]
Sat 15 Apr	9.1	8.03am. Point Hut Pond Parkrun 5k - 47th in 30:10 (6:02/km) @ AHR 134 (86%), MHR 140. Invincible. With Lloyd early, progression run. Course PB. Splits: 6:19, 6:25, 5:40, 6:01, 5:45. Warm-up/down 4.1k. Cadence 166. RS 808. Mild, 10°C; calm. [T]
Sun 16 Apr	nil	Rest day. Travel to Wagga. Rain at Gundagai.
Week 15	49k - Good Customs Joggers 5k. Weight 72.8kg.
Mon 17 Apr	9	4.08pm. Wagga - Lakeside Drive to Apex Park, back to north side of lake in 54:54 (6:06/km) @ AHR 125 (77%), MHR 139. Saucony ES. Short walk warm-up then steady running, a few stops. Cadence 162. RS 763. Sunny, 17°C; calm. [M]
Tue 18 Apr	9	3.50pm. Wagga - River trail west from churches O/B to single track in 56:18 (6:15/km) @ AHR 125 (77%), MHR 136. Saucony ES. Steady run with photo stops while the family walked. Cadence 163. RS 782. Sunny, 20°C; calm. [M]
Wed 19 Apr	6	12.20pm. BBQ Stakes in 42:54 (7:09/km) @ AHR 116 (74%), MHR 139. Saucony ES. 33rd/40. With Rog easy, more walking. Splits: 7:27, 8:12, 7:01, 7:56, 5:47, 6:20. Cadence 146. RS 829. Sunny, 19°C; calm. [M]
Thu 20 Apr	10.2	12.07pm. Speedygeese PH, moving 64:30 (6:19/km) @ AHR 123 (79%), MHR 139. Saucony ES. West side court 5 relays, 390m loops, 3-person with Judith and Susan. Long warm-down. 12 runners. Cadence 164. RS 778. Cloud/sun, 14°C; calm. [M]
Fri 21 Apr	9	12.26pm. Race: Customs H'cap 5k - 5th in 26:18 (5:16/km) @ AHR 141 (90%), MHR 148. Alphafly. Chasing Tracie at a distance. Good run. Splits: 5:14, 5:16, 5:13, 5:15, 5:20. Cadence 172. Warm-up/down 4k. RS 742. Sunny, 18°C; calm. [B]
Sat 22 Apr	8.3	8.00am. Umbagong Parkrun 5k - 43rd in 30:44 (6:09/km) @ AHR 130 (83%), MHR 144. Invincible. Easy first half then quicker, couldn't catch Warrick. Splits: 6:19, 6:05, 6:08, 5:44, 6:28. Warm-up/down 3.3k. Cadence 166. RS 799. Cool, 8°C; calm. [M]
Sun 23 Apr	6.9	2.19pm. Street Orienteering, Kambah West 6.9k in 42:54 (6:13/km) @ AHR 129 (83%), MHR 140. Saucony ES. B-course getting 15/20 controls. With Jen, setting a faster pace than usual! No mistakes. Cadence 158. RS 802. Sunny, 22°C; calm. [M]
Week 16	58k - Good Customs 5k, fun Orienteering. Weight 73.8kg. 226km last 4 weeks.

Date	Kms	Comments
Mon 24 Apr	11	11.50am. Speedygeese PH, moving 69:40 (6:20/km) @ AHR 125 (80%), MHR 140. Saucony ES. West side footpath 400s and 200s steady. Long warm-down. 23 runners. Cadence 163. RS 792. Sunny, 19°C; calm. [M]
Tue 25 Apr	8.2	12.22pm. Lake Stakes 6k in 39:12 (6:32/km) @ AHR 124 (79%), MHR 140. Invincible. EIM - 3k in 18:36 then 6 x 250m at about 5:10/km, 250m walk recoveries. 9th from 30! Warm-up 2.2k. Cadence 153. RS 810. Sunny, 20°C; calm. [V]
Wed 26 Apr	6	11.01am. BBQ Stakes in 39:47 (6:38/km) @ AHR 127 (81%), MHR 140. Saucony ES. Early due to SC Club lunch at Jammo with J, M, K, S. Splits: 6:40, 7:02, 6:06, 7:41, 5:40, 6:25. Cadence 158. RS 842. Sunny, 17°C; calm. [M]
Thu 27 Apr	11	11.47am. Speedygeese PH, moving 73:12 (6:39/km) @ AHR 119 (76%), MHR 136. Saucony ES. Spider hills, running down, walking up. Long warm-up and warm-down. 11 runners. Cadence 158. RS 792. Sunny, 19°C; calm. [M]
Fri 28 Apr	9.6	12.27pm. Race: Customs H'cap 5k - 14th in 26:39 (5:20/km) @ AHR 136 (87%), MHR 144. Alphafly. Chased and caught Clarkey. Headwind out. Splits: 5:21, 5:25, 5:18, 5:16, 5:19. Cadence 170. Warm-up/down 4.6k. RS 725. Sunny, 21°C; windy. [B]
Sat 29 Apr	8	8.02am. Tuggers Parkrun 5k - 131st in 31:44 (6:21/km) @ AHR 124 (79%), MHR 144. Invincible. Easy, fast last km to stay ahead of Jimmy. Splits: 6:56, 6:34, 6:26, 6:06, 5:42. Cadence 164. Warm-up/down 3k. RS 787. Damp, 13°C; calm. [M]
Sun 30 Apr	nil	Rest day. Went to Fadden Pines with the intention of doing the 2.5k race but just helped out as it was cold, wet and miserable. Jimmy placed last in a PW of 19:33.
Week 17	54k - Okay week and Customs 5k race. Weight 73.8kg.
Mon 1 May	11.2	12.06pm. Speedygeese PH, moving 69:40 (6:13/km) @ AHR 125 (80%), MHR 150. Saucony ES. West side intervals, 2 x 930m loop quickish, warm-down to Rec Place and back. 20 runners. Cadence 167. RS 778. Cloudy, 13°C; calm. [M]
Tue 2 May	8	12.21pm. Lake Stakes Reverse 6k in 40:52 (6:49/km) @ AHR 119 (76%), MHR 140. Invincible. 3k steady in 18:35 then 6 x 250m run/walk intervals. 8th from 17. Cadence 150. Warm-up 2k. RS 811. Cloudy, 15°C; breezy. [V]
Wed 3 May	8.2	12.21pm. BBQ Stakes Reverse 6k in 38:52 (6:29/km) @ AHR 133 (85%), MHR 144. NB 1080v12W. With Rog, 6th/33. RET team won. Splits: 6:40, 6:40, 6:58, 6:26, 6:11, 5:46. Cadence 157. Warm-up 2.2k. RS 862. Sun/cloud, 13°C; windy! [T]
Thu 4 May	10.1	11.43am. Speedygeese PH, moving 62:12 (6:10/km) @ AHR 125 (80%), MHR 139. Saucony ES. Flagpole relays with Caroline and Miranda easy. 30 runners! Geoff's 75th birthday party afterwards. Cadence 163. RS 770. Sunny, 14°C; calm. [M]
Fri 5 May	9.1	12.27pm. Race: Customs H'cap 5k - 7th in 26:10 (5:14/km) @ AHR 143 (92%), MHR 153. Alphafly. Caught Jim last 400m. Headwind out. Splits: 5:12, 5:21, 5:14, 5:08, 5:15. Cadence 172. Warm-up/down 4.1k. RS 748. Sunny, 13°C; breezy. [B]
Sat 6 May	9	8.02am. Tuggers Parkrun 5k - 160th in 35:03 (7:01/km) @ AHR 107 (69%), MHR 135. Invincible. 250m walk/500m run intervals easy. Splits: 7:40, 6:34, 6:40, 7:14, 6:55. Cadence 139. Warm-up/down 4k. RS 750. Cold, 2°C; calm. [V]
Sun 7 May	2.5	2.37pm. Race: Fadden Pines Cross Country 2,500m - 8th in 15:13 (6:05/km) @ AHR 131 (84%), MHR 147. NB Beacon. Splits: 6:01, 5:55, 3:15. Cadence 170. Puddles! And muddy, fell over twice. RS 797. Raining, 3°C; cold. [T]
Week 18	58k - Good Customs Joggers 5k, getting fitter. Weight 73.9kg.
Mon 8 May	10.2	12.00pm. Speedygeese PH, moving 66:09 (6:29/km) @ AHR 125 (80%), MHR 142. Saucony ES. West side hill loop about 300m x 12 steady. 22 runners. Long warm-up/down. Cadence 160. RS 811. Sunny, 12°C; windy. [V]
Tue 9 May	8	12.22pm. Lake Stakes 6k in 41:33 (6:56/km) @ AHR 120 (77%), MHR 138. Invincible. EIM - 3k in 18:55 then 5 x 250m at about 5:10/km, 250m walk recoveries. 6th from 17. Warm-up 2k. Cadence 148. RS 831. Sunny, 13°C; calm. [V]
Wed 10 May	8.2	12.21pm. BBQ Stakes 6k in 39:18 (6:33/km) @ AHR 128 (82%), MHR 140. NB 1080v12W. Steady chasing Meghan, Caroline and Niki. Splits: 6:29, 6:55, 6:09, 7:32, 5:21, 6:44. Cadence 156. Warm-up 2.2k. RS 838. Sunny, 15°C; calm. [M]
Thu 11 May	10	1.30pm. Theo trail, Isabella Plains to Lake Tuggers in 62:42 (6:16/km) @ AHR 131 (84%), MHR 142. Invincible. Four short walks. Splits: 6:39, 5:53, 5:52, 6:02, 6:24, 6:30, 5:59, 6:42, 6:14, 6:22. Cadence 161. RS 821. Sunny, 16°C; calm. [T]
Fri 12 May	9	12.26pm. Race: Customs H'cap 5k - 8th in 26:35 (5:19/km) @ AHR 144 (92%), MHR 152. Alphafly. Solo mostly today. 21 runners. Splits: 5:13, 5:28, 5:15, 5:18, 5:21. Cadence 170. Warm-up/down 4k. RS 766. Sunny, 17°C; breezy. [B]
Sat 13 May	7	8.01am. Point Hut Pond Parkrun 5k - 68th in 34:30 (6:54/km) @ AHR 121 (78%), MHR 138. Invincible. Fibonacci #13 day. 250m walk/500m run intervals. Splits: 7:25, 6:51, 6:28, 7:08, 6:38. 2k w-down. Cadence 149. RS 835. Cold, 3°C; calm. [M]
Sun 14 May	7 2.5	9.29am. Race: Mother's Day Classic 5k - 52nd in 25:49 (5:10/km) @ AHR 145 (93%), MHR 156! Next%. Steady start chasing Jim, strong between bridges, good finish, high max HR. 1st 60+. Splits: 5:16, 5:12, 5:08, 5:19, 4:56. 2k warm-up. Cadence 175. RS 749. Sunny, 7°C; calm [B] 3.11pm. Race: Fadden Pines Cross Country 2,500m - 16th in 14:12.6 (5:41/km) @ AHR 135 (87%), MHR 148. NB Beacon. Splits: 6:01, 5:29, 2:43. Cadence 172. With Jim first 400 then chased others. RS 767. Sunny, 17°C; calm. [T]
Week 19	62k - Good week and MDC 5k race. Weight 74.5kg.
Mon 15 May	10 4.5	11.53am. Speedygeese PH, moving 65:45 (6:35/km) @ AHR 117 (75%), MHR 130. Saucony ES. East side 'triangle' relays with Raymond and Peter. Easy running, legs okay. 22 runners. Cadence 160. RS 769. Sunny, 16°C; calm. [M] 6.52pm. Street Orienteering, Gilmore in 34:20 (7:38/km) @ AHR 112 (72%), MHR 131. Saucony ES. D-course getting 8/20 controls. Steady, more walking. Tired legs. No mistakes. Cadence 145. RS 855. Sunny, 17°C; calm. [M]
Tue 16 May	8	12.21pm. Lake Stakes 6k in 41:15 (6:53/km) @ AHR 119 (76%), MHR 143. Invincible. EIM - 3k in 19:30 then 5 x 250m at 4:52/km average, 250m walk recoveries. 16th from 22. Warm-up 2k. Cadence 150. RS 818. Sunny, 16°C; calm. [V]
Wed 17 May	8	12.21pm. BBQ Stakes 6k in 40:36 (6:46/km) @ AHR 124 (79%), MHR 138. NB 1080v12W. Steady, easy, slightly longer walks. Splits: 6:35, 7:08, 6:12, 7:53, 5:33, 6:57. Cadence 157. Warm-up 2k. RS 839. Sunny, 13°C; calm. [M]
Thu 18 May	7	12.08pm. Speedygeese PH, moving 45:36 (6:31/km) @ AHR 117 (75%), MHR 132. Saucony ES. Easy west court 8 relays, 250m loops with Miranda and Peter. 22 runners, 2 dogs. Cadence 157. RS 762. Fine, 12°C; calm. [M]
Fri 19 May	5	12.26pm. Race: Customs H'cap 5k - 12th in 29:13 (5:51/km) @ AHR 127 (81%), MHR 153. Saucony ES. Moderate effort. Splits: 5:59, 5:55, 5:46, 5:44, 5:49. Cadence 168. Warm-up/down 0k. RS 742. Sunny, 11°C; breezy. [M]
Sat 20 May	5	8.01am. Tuggers Parkrun 5k - 147th in 36:23 (7:17/km) @ AHR 112 (72%), MHR 135. Invincible. 250m walk/250m run intervals easy. Splits: 7:25, 6:59, 7:00, 7:11, 7:23. Cadence 144. Warm-up/down 0k. RS 815. Cold, -3°C; calm. [V]
Sun 21 May	21.1	8.00am. Race: Canberra Runners Half Marathon - 254th/307 in 2:16:54 (6:29/km) @ AHR 127 (81%), MHR 140. Invincible White. Mostly 800m runs/200m walks all the way, 250m walks after 16k. Went surprisingly well. Good energy/legs. Best HM since 2017 (1:50:16). 5k splits: 31:55, 32:17, 32:48, 32:36 + 7:18. RS 824. Cloudy, 8°C; windy. [M]
Week 20	68k - Happy CR Half Marathon. Weight 74.4kg. 242km last 4 weeks.

Date	Kms	Comments
Mon 22 May	3	2.17pm. Theo trail downhill, central path to park in 19:30 (6:30/km) @ AHR 117 (75%), MHR 126. Invincible. Very easy recovery run. Legs and body tired from yesterday's Half Marathon. Cadence 165. RS 761. Sunny, 14°C; calm. [M]
Tue 23 May	6	12.21pm. Lake Stakes 6k in 41:27 (6:55/km) @ AHR 114 (73%), MHR 133. Invincible. EIM - 3k in 19:17 then 6 x 250m at 5:27/km ave, 250m walk recoveries. 12th/19. First 3k with Geoff Monro. Cadence 152. RS 788. Sunny, 10°C; calm. [V]
Wed 24 May	6	12.21pm. BBQ Stakes 6k in 40:09 (6:46/km) @ AHR 127 (79%), MHR 141. NB 1080v12W. Steady, easy, legs improving. Splits: 6:35, 7:00, 6:03, 7:59, 5:33, 6:39. Cadence 155. Warm-up 0k. RS 839. Sunny, 10°C; calm. [M]
Thu 25 May	8.1	2.20pm. Clockwise Mt Tuggers to Calwell High in 56:00 (6:55/km) @ AHR 122 (78%), MHR 137. Invincible. Steady easy running, walking the hills. Legs OK. Cadence 155. RS 843. Sunny, 15°C; windy! [M]
Fri 26 May	9.1	12.27pm. Race: Customs H'cap 5k - 8th in 26:41 (5:20/km) @ AHR 140 (90%), MHR 148. Alphafly. Chasing Kerron, Warrick. Good legs. 16 runners. Splits: 5:23, 5:24, 5:20, 5:19, 5:15. Cadence 171. Warm-up/down 4.1k. RS 747. Sunny, 12°C; breezy. [B]
Sat 27 May	8	8.05am. Tuggers Parkrun 5k - 259th in 34:59 (7:00/km) @ AHR 120 (77%), MHR 140. Invincible. Random walks, easy. 407 parkrunners! Splits: 6:55, 7:05, 6:20, 6:50, 6:22. Cadence 151. Warm-up/down 3k. RS 840. Cold, -2°C; calm. [V]
Sun 28 May	2.5	3.07pm. Race: Fadden Pines Cross Country 2,500m - 13th in 13:41 (5:29/km) @ AHR 136 (87%), MHR 149. Peg Turbo. Splits: 5:44, 5:22, 2:35. Cadence 172. With Jim first 400 then chased others. RS 744. Cloudy, 11°C; calm. [B]
Week 21	43k - Recovery week. Good CJs 5k and Fadden Pines. Weight 74.1kg.
Mon 29 May	12.2	12.01pm. Speedygeese PH, total moving 78:20 (6:25/km) @ AHR 120 (77%), MHR 132. Saucony ES. Rose Gardens 200s, short walk between each lap. Long warm-down. 20 runners. Cadence 162. RS 770. Sunny, 12°C; breezy. [M]
Tue 30 May	8	12.20pm. Lake Stakes 6k in 40:24 (6:44/km) @ AHR 119 (76%), MHR 139. Invincible. EIM - 3k in 18:55 then 6 x 250m at 5:07/km ave, 250m walk recoveries. 8th/20. Warm-up 2k from bus. Cadence 152. RS 801. Sunny, 13°C; breezy. [V]
Wed 31 May	8	12.21pm. BBQ Stakes 6k in 39:40 (6:37/km) @ AHR 129 (83%), MHR 141. NB 1080v12W. Steady, legs okay, 13th. Splits: 6:32, 7:02, 6:13, 7:23, 5:36, 6:43. Cadence 158. Warm-up 2k. RS 853. Cloudy, 13°C; calm. [M]
Thu 1 Jun	9	1.40pm. Theo trail, Isabella Plains to Lake Tuggers in 58:54 (6:33/km) @ AHR 132 (85%), MHR 144. Invincible. Four short walks. Splits: 7:10, 6:14, 6:09, 6:13, 6:51, 6:36, 6:05, 6:51, 6:41. Cadence 160. RS 864. Sunny, 18°C; windy. [T]
Fri 2 Jun	9	12.26pm. Race: Customs H'cap 5k - 2nd in 26:14 (5:15/km) @ AHR 143 (92%), MHR 152. Alphafly. Chasing Barb, Jimmy. Good legs. 25 runners. Splits: 5:19, 5:14, 5:11, 5:18, 5:12. Cadence 173. Warm-up/down 4k. RS 750. Sunny, 15°C; calm. [B]
Sat 3 Jun	9 4	8.05am. Tuggers Parkrun 5k - 159th in 33:59 (6:48/km) @ AHR 122 (78%), MHR 142. Invincible. 250m walk/500m run intervals. Splits: 7:24, 6:35, 6:34, 7:06, 6:10. Cadence 149. Warm-up/down 4k. RS 829. Mild, 8°C; calm. [V] 12.20pm. Street Orienteering, Chapman 4.0k in 29:18 (7:20/km) @ AHR 117 (75%), MHR 129. Saucony ES. D-course getting 8/20 controls. Walked the hills. Legs okay. Cadence 143. RS 857. Sunny, 17°C; calm. [M]
Sun 4 Jun	3.8	3.10pm. Race: Fadden Pines Cross Country 2,500m - 6th in 13:13.5 (5:17/km) @ AHR 140 (90%), MHR 153. Peg Turbo. Splits: 5:14, 5:13, 2:47. Cadence 174. Fast start ahead of Jim, then chasing. RS 741. Cloudy, 12°C; calm. [B]
Week 22	63k - Good Customs 5k and Fadden Pines XC. Weight 74.4kg.
Mon 5 Jun	10.2	11.51am. Speedygeese PH, total moving 63:54 (6:16/km) @ AHR 119 (76%), MHR 135. Saucony ES. Reconciliation Place hill reps x 20 steady effort, quick warm-down. 18 runners. Cadence 163. RS 746. Overcast, 12°C; calm. [V]
Tue 6 Jun	6	12.21pm. Lake Stakes Reverse 6k in 41:03 (6:51/km) @ AHR 115 (74%), MHR 136. Invincible. 3k steady in 19:34 then 5 x 250m run/walk intervals. Average 5:13/km. 8th from 18. Cadence 152. Warm-up 0k. RS 787. Overcast, 12°C; calm. [V]
Wed 7 Jun	8.1	12.20pm. BBQ Stakes Reverse 6k in 38:30 (6:25/km) @ AHR 128 (82%), MHR 145. NB 1080v12W. 5th/42. 1st on handicap. IPA team won. Splits: 6:45, 6:43, 6:52, 6:27, 5:38, 5:55. Cadence 159. Warm-up 2.1k. RS 821. Cloudy, 14°C; calm. [M]
Thu 8 Jun	9	2.20pm. Clockwise Mt Tuggers to Calwell High in 60:42 (6:45/km) @ AHR 120 (77%), MHR 135. Invincible. Steady running, walked the hills. After rain. Legs OK. Cadence 158. RS 809. Fine, 12°C; calm. [M]
Fri 9 Jun	9	12.26pm. Race: Customs H'cap 5k - 1st in 26:19 (5:16/km) @ AHR 137 (88%), MHR 150. Alphafly. Chasing Chris, Tracie. OK legs. 15 runners. Splits: 5:21, 5:23, 5:13, 5:09, 5:13. Cadence 172. Warm-up/down 4k. RS 721. Cloudy, 12°C; breezy. [B]
Sat 10 Jun	8.2	8.02am. Tuggers Parkrun 5k - 152nd in 32:54 (6:35/km) @ AHR 123 (79%), MHR 137. Invincible. Easy, short walk at the turn. Splits: 6:49, 6:35, 6:40, 6:32, 6:18. Cadence 163. Warm-up/down 3.2k. RS 809. Cold, 1°C; calm. [M]
Sun 11 Jun	2.5	3.07pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:28.7 (5:24/km) @ AHR 136 (87%), MHR 148. Peg Turbo. Splits: 5:32, 5:21, 2:36. Cadence 172. Fast start ahead of Jim, then chasing. RS 733. Sunny, 15°C; calm. [B]
Week 23	53k - Good Customs 5k and Fadden Pines XC. Weight 74.5kg.
Mon 12 Jun	9	11.53am. Speedygeese PH, total moving 56:58 (6:20/km) @ AHR 121 (78%), MHR 144. Saucony ES. Court 8 relays 30 mins, 260m loop with Tracie and Kate. Geoff's OAM celebration! 30 runners. Cadence 163. RS 766. Overcast, 10°C; calm. [V]
Tue 13 Jun	8.1	12.21pm. Lake Stakes 6k in 40:14 (6:42/km) @ AHR 118 (76%), MHR 139. Invincible. EIM - 3k in 19:05 then 6 x 250m at 5:06/km ave, 250m walk recoveries. 10th/16. Warm-up 2.1k from bus. Cadence 151. RS 791. Cloudy, 12°C; breezy. [V]
Wed 14 Jun	6	10.57am. BBQ Stakes 6k in 39:03 (6:31/km) @ AHR 127 (81%), MHR 141. Invincible. Steady, legs okay, 1st (timekeeper). Splits: 6:30, 6:57, 6:08, 7:12, 5:36, 6:22. Cadence 159. Warm-up 0k. RS 827. Sunny, 9°C; calm. [M]
Thu 15 Jun	9	1.35pm. Theo trail, Isabella Plains to Lake Tuggers in 56:12 (6:15/km) @ AHR 125 (80%), MHR 133. Invincible. One stop, no walks. Splits: 6:28, 6:05, 6:05, 6:17, 6:18, 6:28, 5:58, 6:25, 6:18. Cadence 165. RS 781. Overcast, 12°C; breezy. [M]
Fri 16 Jun	9	12.27pm. Race: Customs H'cap 5k - 10th in 25:49 (5:10/km) @ AHR 142 (91%), MHR 154. Alphafly. Chasing Craig, Niki, Jim. Good legs. 22 runners. Splits: 5:10, 5:14, 5:08, 5:11, 5:06. Cadence 172. Warm-up/down 4k. RS 733. Sunny, 12°C; calm. [B]
Sat 17 Jun	8.3	8.01am. Tuggers Parkrun 5k - 119th in 32:54 (6:35/km) @ AHR 124 (79%), MHR 133. Invincible. Easy running all the way. Splits: 7:03, 6:42, 6:30, 6:21, 6:14. Cadence 166. Warm-up/down 3.3k. RS 816. Cold, -2°C; calm. [M]
Sun 18 Jun	2.5 4	3.18pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:44.0 (5:30/km) @ AHR 132 (85%), MHR 144. Peg Turbo. Splits: 5:26, 5:23, 2:55. Cadence 172. Handicap starts, 15 runners. RS 725. Sunny, 9°C; cold. [T] 4.00pm. Street Orienteering, Calwell in 28:29 (7:07/km) @ AHR 119 (76%), MHR 138. Saucony ES. D-course getting 8/20 controls. Hilly! Walked the hills. No mistakes. Cadence 146. RS 847. Sunny, 8°C; cold. [M]
Week 24	56k - Good week and Customs 5k. Weight 74.3kg. 215 km last 4 weeks.

Date	Kms	Comments
Mon 19 Jun	10	11.59am. Speedygeese PH, moving 61:24 (6:08/km) @ AHR 122 (78%), MHR 138. Saucony ES. East side Court 3 'triangle' relays with Peter. Steady effort, long warm-down. 22 runners. Cadence 165. RS 749. Cloudy, 8°C; windy. [M]
Tue 20 Jun	8	12.21pm. Lake Stakes 6k in 40:24 (6:44/km) @ AHR 122 (78%), MHR 141. Invincible. EIM - 3k in 19:15 then 6 x 250m at 5:02/km ave, 250m walk recoveries. 8th/21. Warm-up 2k from bus. Cadence 152. RS 821. Sunny, 8°C; calm. [V]
Wed 21 Jun	8	12.23pm. BBQ Stakes 6k in 37:33 (6:16/km) @ AHR 133 (85%), MHR 146. NB 1080v12W. Steady, legs good, 8th. Splits: 6:25, 6:47, 5:50, 6:26, 5:37, 6:22. Cadence 160. Warm-up 2k. RS 832. Sunny, 10°C; calm. [T]
Thu 22 Jun	9.5	12.29pm. Theo trail, Isabella Plains to Lake Tuggers in 59:48 (6:18/km) @ AHR 127 (81%), MHR 138. Invincible. One stop, no walks. Splits: 6:44, 6:10, 6:12, 6:13, 6:20, 6:18, 6:05, 6:26, 6:08 +. Cadence 165. RS 799. Overcast, 9°C; calm. [M]
Fri 23 Jun	9	12.27pm. Race: Customs H'cap 5k - 7th in 26:44 (5:21/km) @ AHR 139 (89%), MHR 148. Alphafly. Chasing Barb. Strong westerly wind. OK legs. 16 runners. Splits: 5:24, 5:36, 5:18, 5:15, 5:21. Cadence 172. Warm-up/down 4k. RS 743. Cloudy, 12°C; windy! [B]
Sat 24 Jun	8.2	8.02am. Tuggers Parkrun 5k - 143rd in 35:07 (7:01/km) @ AHR 117 (75%), MHR 135. Invincible. 250m walks/500m runs. Splits: 7:43, 6:26, 6:38, 7:32, 6:48. Cadence 149. Warm-up/down 3.2k. RS 822. Cool, 8°C; windy. [M]
Sun 25 Jun	2.5	3.18pm. Race: Fadden Pines Cross Country 2,500m - 8th in 13:38.9 (5:28/km) @ AHR 133 (85%), MHR 145. Peg Turbo. Splits: 5:35, 5:20, 2:44. Cadence 173. Slow start, passed three, 12 runners. RS 726. Sunny, 10°C; windy! [T]
Week 25	55k - Good week and two races. Weight 74.3kg.
Mon 26 Jun	10.3	11.48am. Speedygeese PH, total moving 64:09 (6:14/km) @ AHR 127 (81%), MHR 143. Saucony ES. West side intervals, 3 x 930m loop steady, long warm-up. 18 runners. Cadence 165. RS 791. Sunny, 9°C; windy! [M]
Tue 27 Jun	8	12.21pm. Lake Stakes 6k in 39:20 (6:33/km) @ AHR 122 (78%), MHR 141. Invincible. EIM - 3k in 18:30 then 5 x 250m at 4:51/km ave, 250m walk recoveries. 8th/18. Warm-up 2k from bus. Cadence 153. RS 800. Cloudy, 10°C; calm. [V]
Wed 28 Jun	6	12.24pm. BBQ Stakes 6k in 38:45 (6:28/km) @ AHR 129 (83%), MHR 144. NB 1080v12W. Steady, two rain jackets, 20th/28. Splits: 6:36, 7:00, 5:55, 6:59, 5:33, 6:32. Cadence 159. Warm-up 0k. RS 833. Rainy, 7°C; calm. [M]
Thu 29 Jun	6.3	12.48pm. Street Orienteering, Kambah 6.35k in 40:03 (6:18/km) @ AHR 129 (83%), MHR 144. Saucony ES. B-course getting 15/20 controls. With Jen and Browny. One delayed beep control. Cadence 153. RS 814. Sunny, 10°C; calm. [M]
Fri 30 Jun	9.2	12.26pm. Race: Customs H'cap 5k - 20th in 30:41 (6:08/km) @ AHR 125 (80%), MHR 143. Alphafly. Threshold 3 x 1k, 1k recoveries (250m walk, 500m jog, 250m walk). 20 runners. Splits: 5:27, 7:18, 5:24, 7:15, 5:21. Cadence 158. Warm-up/down 4.2k. RS 767. Sunny, 11°C; windy. [T]
Sat 1 Jul	7	8.02am. Tuggers Parkrun 5k - 144th in 35:47 (7:09/km) @ AHR 121 (78%), MHR 138. Invincible. 2.5k run then 250m walks/runs. Splits: 6:52, 6:38, 7:47, 7:02, 7:28. Cadence 148. Warm-up/down 2k. RS 866. Cool, 6°C; breezy. [M]
Sun 2 Jul	8.5	9.54am. Race: ACT Cross Country Championships 8.1k - 21st/22 in 44:48 (5:36/km) @ AHR 141 (90%), MHR 150. Pegasus Turbo. 2nd M65 behind Dave Clarke. Steady, about 30m behind Kate M for 5k then got ahead. Faster than 2020. Legs OK. Cadence 170. Laps of 1k, 2k and 2 x 2.5k. Splits: 5:23, 5:23, 5:39, 5:40, 5:26, 5:34, 5:29, 5:39 + 35s. RS 790. Sunny, 6°C; calm. [B]
Week 26	55k - Happy with the XC Champs Race. Weight 74.9kg.
Mon 3 Jul	10.5	11.57am. Speedygeese PH, total moving 70:27 (6:43/km) @ AHR 118 (76%), MHR 132. Saucony ES. Rose Gardens 200s easy, short walk between each lap. Long warm-down. 16 runners. Cadence 159. RS 792. Cloudy, 12°C; calm. [M]
Tue 4 Jul	8	12.22pm. Lake Stakes Reverse 6k in 42:06 (7:01/km) @ AHR 116 (74%), MHR 133. Invincible. EIM - 3k in 20:12 then 5 x 250m at 5:30/km ave, 250m walk recoveries. 11th from 20. Cadence 150. Warm-up 2k. RS 814. Light rain, 11°C; calm. [V]
Wed 5 Jul	8.2	12.25pm. BBQ Stakes Reverse 6k in 37:38 (6:16/km) @ AHR 130 (83%), MHR 144. NB 1080v12W. 30th/45. Threshold. RET team won. Splits: 6:25, 6:40, 6:53, 6:18, 5:48, 5:31. Cadence 159. Warm-up 2.2k. RS 815. Sunny, 13°C; calm. [T]
Thu 6 Jul	9	1.33pm. Theo trail, Isabella Plains to Lake Tuggers in 57:36 (6:24/km) @ AHR 123 (79%), MHR 134. Invincible. One trip, no walks. Splits: 6:35, 6:14, 6:29, 6:16, 6:28, 6:25, 6:17, 6:32, 6:13. Cadence 162. RS 787. Sunny, 11°C; windy. [M]
Fri 7 Jul	9	12.26pm. Race: Customs H'cap 5k - 11th in 28:37 (5:43/km) @ AHR 132 (85%), MHR 145. Vaporfly. Threshold 4 x 1k, 250m walk recoveries: 5:16, 5:16, 5:03, 5:21. 20 runners. Splits: 5:16, 5:59, 5:50, 5:51, 5:41. Cadence 163. Warm-up/down 4k. RS 755. Sunny, 10°C; windy! [T]
Sat 8 Jul	5	8.00am. Point Hut Pond Parkrun 5k - 62nd in 34:15 (6:51/km) @ AHR 122 (78%), MHR 134. Invincible. Easy, short walks to keep HR under 130. Splits: 6:51, 7:16, 6:34, 7:12, 6:22. Warm-up 0k. Cadence 157. RS 836. Cloudy, 8°C; windy. [M]
Sun 9 Jul	2.5	3.18pm. Race: Fadden Pines Cross Country 2,500m - 9th in 13:59.5 (5:36/km) @ AHR 135 (87%), MHR 149. Peg Turbo. Splits: 5:48, 5:24, 2:47. Cadence 172. Steady lap 1, hard lap 2, 13 runners. Muddy bits. RS 756. Sunny, 12°C; windy. [T]
Week 27	52k - Okay week, no full effort races. Weight 75.1kg.
Mon 10 Jul	10.5	11.58am. Speedygeese PH, total moving 66:42 (6:43/km) @ AHR 121 (78%), MHR 138. Saucony ES. Figure-8 hill loop 690m x 5, walked the steep hills. Long warm-down. 19 runners. Cadence 160. RS 769. Sunny, 11°C; windy. [M]
Tue 11 Jul	8.5	12.21pm. Lake Stakes 6k in 40:15 (6:43/km) @ AHR 120 (77%), MHR 141. Invincible. EIM - 3k in 18:15 then 5 x 250m at 4:54/km ave, 250m walk recoveries. 13th/29! Warm-up 2.5k from bus. Cadence 151. RS 805. Sunny, 13°C; calm. [V]
Wed 12 Jul	8.4	12.24pm. BBQ Stakes 6k in 38:05 (6:21/km) @ AHR 130 (83%), MHR 141. NB 1080v12W. Steady, the usual walks, 26th/46. Splits: 6:20, 6:45, 6:08, 7:02, 5:18, 6:27. Cadence 159. Warm-up 2.4k. RS 825. Sunny, 12°C; calm. [M]
Thu 13 Jul	10.5	11.53am. Speedygeese PH, total moving 68:30 (6:31/km) @ AHR 118 (76%), MHR 138. Saucony ES. Short flagpole relays then triangle relays, some fast striding. Long warm-down. 20 runners. Cadence 153. RS 770. Sunny, 11°C; calm. [M]
Fri 14 Jul	9	12.25pm. Race: Customs H'cap 5k - 8th in 28:12 (5:38/km) @ AHR 134 (85%), MHR 148. Vaporfly. Threshold 4 x 1k, 250m walk recoveries: 5:11, 5:17, 5:02, 5:20. 18 runners. Splits: 5:11, 6:04, 5:50, 5:42, 5:30. Cadence 162. Warm-up/down 4k. RS 756. Sunny, 14°C; windy. [T]
Sat 15 Jul	7	8.00am. Tuggers Parkrun 5k - 139th in 33:03 (6:37/km) @ AHR 126 (81%), MHR 135. Invincible. Easy jogging, a walk at the turn. Splits: 6:59, 6:36, 6:25, 6:28, 6:35. Cadence 165. Warm-up/down 2k. RS 833. Cool, 11°C; breezy. [M]
Sun 16 Jul	5.4	3.18pm. Race: Fadden Pines Cross Country 2,500m - 12th in 13:12.9 (5:17/km) @ AHR 139 (89%), MHR 153. Peg Turbo. Splits: 5:20, 5:04, 2:49. Cadence 174. Chasing and passing runners. Good legs. 18 runners. Warm-up 2.9k. RS 735. Sunny, 15°C; calm. [T]
Week 28	59k - Good week and Fadden Pines race. Weight 73.9kg. 221 km last 4 weeks.

Date	Kms	Comments
Mon 17 Jul	8 3.2	11.55am. Speedygeese PH, total moving 49:15 (6:09/km) @ AHR 120 (77%), MHR 136. Saucony ES. Flagpole relays with Kate and Ricky. Fast striding, long warm-down. 24 runners. Cadence 159. RS 739. Sunny, 13°C; calm. [V] 2.10pm. Street Orienteering, Campbell in 22:15 (6:57/km) @ AHR 118 (76%), MHR 135. Saucony ES. D-course getting 8/25 controls. Steady, jogging, one wrong lightpole (2 close together). Cadence 149. RS 820. Sunny, 15°C; calm. [M]
Tue 18 Jul	8.2	12.21pm. Lake Stakes 6k in 40:42 (6:47/km) @ AHR 120 (77%), MHR 136. Invincible. EIM - 3k in 19:18 then 5 x 250m at 5:03/km ave, 250m walk recoveries. 16th/20. Warm-up 2.2k from bus. Cadence 150. RS 814. Sunny, 13°C; breezy. [V]
Wed 19 Jul	8	12.23pm. BBQ Stakes 6k in 38:24 (6:24/km) @ AHR 132 (85%), MHR 143. NB 1080v12W. Steady, the usual walks, 36th/50. Splits: 6:27, 6:51, 5:57, 7:05, 5:33, 6:28. Cadence 159. Warm-up 2.0k. RS 845. Sunny, 10°C; calm. [T]
Thu 20 Jul	9.2	11.55am. Speedygeese PH, total moving 62:48 (6:50/km) @ AHR 121 (78%), MHR 135. Saucony ES. West side 100m hill repeats walking the steep last part, long warm-down. 18 runners. Cadence 153. RS 826. Sunny, 10°C; calm. [M]
Fri 21 Jul	9.1	12.25pm. Race: Customs H'cap 5k - 6th in 27:39 (5:32/km) @ AHR 138 (88%), MHR 150. Alphafly. Threshold 4 x 1k, 250m walk recoveries: 4:58, 4:57, 4:57, 5:21. 21 runners. Splits: 4:57, 5:45, 5:48, 5:41, 5:28. Cadence 164. Warm-up/down 4.1k. RS 763. Hazy, 12°C; calm. [T]
Sat 22 Jul	7 5	8.00am. Tuggers Parkrun 5k - 160th in 39:31 (7:54/km) @ AHR 112 (72%), MHR 130. Invincible. Walk 2k + random short runs. Splits: 8:49, 8:54, 7:03, 7:26, 7:19. Cadence 135. Warm-up/down 2k. RS 885. Cold, -2°C; calm. [M] 1.02pm. Race: CR - Runners Shop 5k - 35th in 26:18 (5:16/km) @ AHR 139 (89%), MHR 149. Nike Alphafly. Steady start, passed four ladies to 2k then solo. Lower HR than last year, not all out. Splits: 5:26, 5:09, 5:14, 5:17, 5:07 +5s. Cadence 172. Good legs. RS 731. Sunny, 12°C; calm. [B]
Sun 23 Jul	2.5	3.12pm. Race: Fadden Pines Cross Country 2,500m - 10th in 14:12.0 (5:41/km) @ AHR 131 (84%), MHR 143. Peg Turbo. Splits: 6:02, 5:31, 2:39. Cadence 171. Steady effort, with Jim for 750m. 11 runners. RS 744. Sunny, 13°C; calm. [T]
Week 29	60k - Good week and Runners Shop 5k race. Weight 74.1kg.
Mon 24 Jul	10.5	11.55am. Speedygeese PH, total moving 70:24 (6:42/km) @ AHR 117 (75%), MHR 134. Saucony ES. 12 x 40 second strides west side on three different paths, long warm-down. 23 runners. Cadence 154. RS 784. Sunny, 12°C; calm. [V]
Tue 25 Jul	8.1	12.21pm. Lake Stakes 6k in 40:30 (6:45/km) @ AHR 123 (79%), MHR 145. Invincible. EIM - 3k in 18:50 then 5 x 250m at 4:40/km ave, 250m walk recoveries. 13th/25. Warm-up 2.1k from bus. Cadence 149. RS 830. Sunny, 13°C; calm. [V]
Wed 26 Jul	8	12.23pm. BBQ Stakes 6k in 37:50 (6:18/km) @ AHR 134 (86%), MHR 146. NB 1080v12W. Steady, the usual walks, 28th/48. Splits: 6:15, 6:44, 5:56, 7:04, 5:20, 6:28. Cadence 159. Warm-up 2.0k. RS 845. Sunny, 12°C; calm. [T]
Thu 27 Jul	12.2	11.54am. Speedygeese PH, total moving 77:20 (6:20/km) @ AHR 122 (78%), MHR 144. Saucony ES. Reconciliation Place hill reps x 15. Longer warm-down. Steady effort. 15 runners. Cadence 160. RS 773. Sunny, 14°C; breezy. [V]
Fri 28 Jul	5	12.09pm. Race: Customs H'cap 5k - 5th in 29:34 (5:55/km) @ AHR 130 (83%), MHR 148. Alphafly. Threshold 4 x 1k, 250m walk recoveries: 5:38, 5:30, 5:11, 5:25. 14 runners. Splits: 5:38, 6:25, 6:07, 5:54, 5:30. Cadence 162. Warm-up/down 0k. RS 767. Rainy, 9°C; windy! [T]
Sat 29 Jul	8	7.59am. Tuggers Parkrun 5k - 164th in 35:45 (7:09/km) @ AHR 117 (75%), MHR 134. Invincible. Jog 2.5k, run/walk intervals back. Splits: 7:06, 6:35, 7:43, 6:41, 7:29. Cadence 153. Warm-up/down 3k. RS 837. Foggy, 8°C; calm. [M]
Sun 30 Jul	4.5	3.12pm. Race: Fadden Pines Cross Country 2,500m - 12th in 13:13.1 (5:17/km) @ AHR 137 (88%), MHR 149. Peg Turbo. Splits: 5:11, 5:14, 2:48. Cadence 173. Hard, fast start, passed two. 15 runners. RS 724. Sunny, 16°C; breezy. [B]
Week 30	56k - Good week and Fadden Pines XC race. Weight 74.6kg.
Mon 31 Jul	10 2.2	11.52am. Speedygeese PH, total moving 63:30 (6:21/km) @ AHR 115 (74%), MHR 139. Saucony ES. Flagpole relays, in teams of 5 then 4, built up to fast striding. Long warm-down. 21 runners. Cadence 157. RS 730. Sunny, 13°C; windy. [M] 12.20pm. Street Orienteering, Weston 2.2k in 17:54 (8:08/km) @ AHR 107 (69%), MHR 125. Saucony ES. D-course getting 8/20 controls. Walked the hills. Legs tired. Cadence 126. RS 871. Sunny, 14°C; breezy. [M]
Tue 1 Aug	8.3	12.21pm. Lake Stakes Reverse 6k in 40:36 (6:46/km) @ AHR 119 (76%), MHR 136. Invincible. EIM - 3k in 19:10 then 5 x 250m at 5:03/km ave, 250m walk recoveries. 9th/20. Warm-up 2.3k from bus. Cadence 153. RS 805. Sunny, 14°C; calm. [V]
Wed 2 Aug	8	12.23pm. BBQ Stakes Reverse 6k in 36:08 (6:01/km) @ AHR 136 (87%), MHR 147. NB 1080v12W. Threshold effort, 9th/45. RET team won. Splits: 6:13, 6:19, 6:35, 5:49, 5:46, 5:15. Cadence 161. Warm-up 2k. RS 819. Cloudy, 13°C; calm. [T]
Thu 3 Aug	10.2	1.30pm. Mt Tuggers, Gordon, Bonython trail to bus in 67:40 (6:38/km) @ AHR 125 (80%), MHR 136. Invincible. Steady, mostly into a headwind. Four short walks. Legs tired. Cadence 160. RS 829. Sunny, 18°C; windy. [M]
Fri 4 Aug	9	12.09pm. Race: Customs H'cap 5k - 9th in 28:33 (5:43/km) @ AHR 134 (86%), MHR 151. Alphafly. Threshold 4 x 1k, 250m walk recov: 5:14, 5:19, 5:03, 5:13. 21 runners. Splits: 5:14, 6:07, 5:54, 5:47, 5:31. Cadence 163. Warm-up/down 4k. RS 765. Sunny, 16°C; windy! [T]
Sat 5 Aug	8.1	8.02am. Queanbeyan Parkrun 5k - 39th in 31:03 (6:13/km) @ AHR 129 (83%), MHR 145. Invincible. With Geoff, Warrick and Ricky. Short hill walks. Splits: 6:28, 6:32, 6:24, 5:55, 5:44. Cadence 163. Warm-up/down 3.1k. RS 801. Cloudy, 9°C; calm. [M]
Sun 6 Aug	2.5	3.31pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:30.7 (5:24/km) @ AHR 133 (85%), MHR 156. Peg Turbo. Splits: 5:40, 5:22, 2:29. Cadence 173. Handicap starts. Legs OK. 17 runners. RS 719. Sunny, 13°C; calm. [T]
Week 31	58k - Good week and Fadden Pines XC race. Weight 74.9kg.
Mon 7 Aug	10	11.54am. Speedygeese PH, total moving 63:30 (6:21/km) @ AHR 118 (76%), MHR 138. Saucony ES. Figure-8 hill loop 690m x 5, walked the steep hills. Long warm-down. 22 runners. Cadence 160. RS 749. Sunny, 13°C; calm. [T]
Tue 8 Aug	8.1	12.21pm. Lake Stakes 6k in 40:06 (6:41/km) @ AHR 117 (75%), MHR 134. Invincible. EIM - 3k in 19:00 then 5 x 250m at 5:06/km ave, 250m walk recoveries. 11th/21. Warm-up 2.1k from bus. Cadence 149. RS 782. Sunny, 14°C; calm. [V]
Wed 9 Aug	8	12.25pm. BBQ Stakes 6k in 36:30 (6:05/km) @ AHR 136 (87%), MHR 146. NB 1080v12W. Threshold effort, short hill walks, 20th/45. Splits: 5:58, 6:23, 5:46, 6:50, 5:08, 6:14. Cadence 161. Warm-up 2.0k. RS 827. Sunny, 15°C; calm. [T]
Thu 10 Aug	9	1.35pm. Theo trail, Isabella Plains to Lake Tuggers in 58:00 (6:27/km) @ AHR 120 (77%), MHR 131. Invincible. Steady, headwind. Splits: 6:44, 6:19, 6:13, 6:20, 6:38, 6:29, 6:16, 6:41, 6:14. Cadence 164. RS 773. Sunny, 13°C; windy! [M]
Fri 11 Aug	7	12.09pm. Race: Customs H'cap 5k - 9th in 28:45 (5:45/km) @ AHR 131 (84%), MHR 148. Saucony ES. Threshold 4 x 1k, 250m walk recov: 5:25, 5:13, 5:08, 5:15. 23 runners. Splits: 5:25, 5:55, 5:55, 5:58, 5:32. Cadence 164. Warm-up 2k. RS 753. Sunny, 10°C; breezy. [T]
Sat 12 Aug	nil	8.00am. Rest day. Marshall at Point Hut Pond parkrun. Left with Jimmy, Michelle and Ru at 11.10am for Sydney, staying at Maclin Lodge Campbelltown.
Sun 13 Aug	14	8.03am. Race: 37th City to Surf 14k - 21,764th in 83:55 (5:59/km) @ AHR 134 (86%), MHR 145. Invincible. Splits: 6:21, 5:46, 5:43, 5:54, 5:35 (29:19), 5:44, 8:24, 6:11, 5:41, 6:20 (61:39), 5:51, 5:24, 5:19, 5:38. Cadence 164. With Jim, Ricky and Liz early, Liz ahead at HBH, walked 6 to 7k. Legs good, getting tired last 4k. 97th/539 65-69. RS 803. Overcast, 13°C; calm. [B]
Week 32	56k - Good City to Surf 'Fun' Run. Weight 74.7kg. 230 km last 4 weeks.

Date	Kms	Comments
Mon 14 Aug	9.3	11.50am. Speedygeese PH, moving 61:15 (6:35/km) @ AHR 118 (76%), MHR 133. Saucony ES. West side footpath 600s easy with Peter. Legs felt okay. 11 runners. Cadence 162. RS 777. Overcast, 10°C; calm. [M]
Tue 15 Aug	8	12.21pm. Lake Stakes 6k in 41:00 (6:50/km) @ AHR 116 (74%), MHR 136. Invincible. EIM - 3k in 19:02 then 5 x 250m at 5:19/km ave, 250m walk recoveries. 15th/18. Warm-up 2k from bus. Cadence 151. RS 793. Sunny, 12°C; calm. [V]
Wed 16 Aug	8.1	12.24pm. BBQ Stakes 6k in 36:58 (6:10/km) @ AHR 134 (86%), MHR 144. NB 1080v12W. Threshold effort, short hill walks, 22nd/45. Splits: 6:02, 6:40, 5:53, 6:51, 5:18, 6:04. Cadence 161. Warm-up 2.1k. RS 826. Sunny, 11°C; breezy. [T]
Thu 17 Aug	9.1	12.07pm. Speedygeese PH, moving 61:00 (6:42/km) @ AHR 120 (77%), MHR 134. Saucony ES. West side steep hill loop relays with Chris and Tracie. Striding out at times. 26 runners. Cadence 157. RS 804. Sunny, 13°C; calm. [M]
Fri 18 Aug	9.2	12.17pm. Race: Customs H'cap Floriade 5k (full) - 12th in 29:34 (5:55/km) @ AHR 132 (84%), MHR 146. Saucony ES. Threshold 4 x 1k, 250m walk recoveries: 5:23, 5:02, 5:32, 5:26. 21 runners. Splits: 5:23, 5:58, 6:15, 6:21, 5:35. Cadence 162. Tailwind going out. Random start times. Warm-up 2.2k. RS 781. Cloudy, 10°C; windy! [T]
Sat 19 Aug	8	7.59am. Tuggers Parkrun 5k - 130th in 32:42 (6:32/km) @ AHR 125 (80%), MHR 137. Invincible. Jog 2.5k, run/walk intervals back. Splits: 6:51, 6:41, 6:23, 6:08, 6:39. Cadence 160. Warm-up/down 3k. RS 818. Cloudy, 5°C; calm. [M]
Sun 20 Aug	11	2.06pm. Lake Tuggers clockwise from Stranger Pond in 68:30 (6:14/km) @ AHR 124 (79%), MHR 136. Saucony ES. Steady, one short walk. Splits: 6:53, 07, 18, 15, 46, 5:58, 6:01, 08, 5:57, 5:59, 6:01. Cadence 164. RS 772. Sunny, 16°C; breezy. [M]
Week 33	62k - Good training week and recovery from C2S. Weight 74.7kg.
Mon 21 Aug	9.6	12.01pm. Speedygeese PH, moving 65:15 (6:48/km) @ AHR 117 (75%), MHR 131. Saucony T-20. Flagpole relays in a team with Mira and Liz. Legs okay, long warm-down. 24 runners. Cadence 162. RS 795. Sunny, 11°C; calm. [M]
Tue 22 Aug	8	12.22pm. Lake Stakes 6k in 40:24 (6:44/km) @ AHR 120 (77%), MHR 140. Invincible. EIM - 3k in 19:42 then 5 x 250m at 5:09/km ave, 250m walk recoveries. 13th/23. Warm-up 2k from bus. Cadence 153. RS 808. Damp, 14°C; calm. [V]
Wed 23 Aug	8	12.24pm. BBQ Stakes 6k in 36:59 (6:10/km) @ AHR 137 (88%), MHR 150. NB 1080v12W. Threshold effort, short hill walks, 21st/48. Splits: 6:06, 6:28, 5:43, 7:01, 5:15, 6:12. Cadence 161. Warm-up 2.0k. RS 844. Sunny, 14°C; calm. [T]
Thu 24 Aug	10	11.42am. Speedygeese PH, moving 66:09 (6:37/km) @ AHR 117 (75%), MHR 135. Saucony T-20. Triangle relays easy in teams of 2 then teams of 3. Legs okay, long warm-up. 16 runners. Cadence 159. RS 774. Sunny, 13°C; calm. [M]
Fri 25 Aug	9	12.24pm. Race: CJs H'cap Floriade 5k (full) - 9th in 27:26 (5:29/km) @ AHR 139 (89%), MHR 148. Alphafly. Threshold 2.5k at 5:21/km, 250m walk, 2.25k at 5:16/km. 22 runners. Splits: 5:19, 5:17, 6:13, 5:17, 5:16. Cadence 168. Warm-up/down 4k. RS 763. Sunny, 10°C; calm. [T]
Sat 26 Aug	8	7.59am. Tuggers Parkrun 5k - 214th in 33:03 (6:37/km) @ AHR 121 (78%), MHR 136. Invincible. Steady easy running all the way. Splits: 7:14, 6:35, 6:36, 6:20, 6:07. Cadence 165. Warm-up/down 3k. RS 800. Fine, 4°C; calm. [M]
Sun 27 Aug	7.4	9.06am. Race: Masters' Handicap Coombs 7.4k - 4th in 51:19 (6:56/km) @ AHR 117 (75%), MHR 136. Invincible. Good roads, a couple of big hills. Steady with walks. Cadence 149. RS 811. Sunny, 8°C; calm. [V]
Week 34	60k - Good week and Customs Handicap. Weight 74.5kg.
Mon 28 Aug	10.2	11.51am. Speedygeese PH, moving 66:24 (6:31/km) @ AHR 121 (78%), MHR 150. Saucony T-20. Court 8 relays with Craig and Cathy, a few hard efforts. Long warm-down. 20 runners. Cadence 160. RS 788. Overcast, 14°C; calm. [V]
Tue 29 Aug	8	12.21pm. Lake Stakes 6k in 41:06 (6:51/km) @ AHR 123 (79%), MHR 141. Invincible. EIM - 3k in 18:50 then 5 x 250m at 4:58/km ave, 250m walk recoveries. 11th/20. Warm-up 2k from bus. Cadence 149. RS 843. Sunny, 17°C; calm. [V]
Wed 30 Aug	8	12.24pm. BBQ Stakes 6k in 36:42 (6:07/km) @ AHR 137 (88%), MHR 148. NB 1080v12W. Threshold effort, short hill walks, 20th/45. Splits: 6:13, 6:38, 5:26, 6:47, 5:15, 6:11. Cadence 161. Warm-up 2.0k. RS 838. Fine, 15°C; calm. [T]
Thu 31 Aug	10.3	1.35pm. Theo trail, Isabella Plains to Lake Tuggers in 68:33 (6:39/km) @ AHR 121 (78%), MHR 134. Invincible. Short walks. Splits: 7:29, 6:22, 18, 25, 37, 7:16, 6:20, 33, 7:02, 6:12+. Cadence 160. RS 805. Sunny, 15°C; breezy. [M]
Fri 1 Sep	9.2	12.17pm. Race: CJs H'cap Floriade 5k - 6th in 28:35 (5:43/km) @ AHR 136 (87%), MHR 148. Alphafly. Threshold 4 x 1k, 250m walk recov: 5:25, 5:13, 4:59, 5:07. 25 runners. Splits: 5:25, 5:55, 5:55, 5:51, 5:27. Cadence 164. Warm-up/down 4.2k. RS 777. Sunny, 13°C; windy. [T]
Sat 2 Sep	7.2	8.00am. Coombs Speedygeese Parkrun 5k - 151st in 31:26 (6:17/km) @ AHR 129 (83%), MHR 141. Invincible. Easy to steady, one short walk. Splits: 6:20, 6:08, 6:20, 6:05, 6:33. Cadence 166. Warm-up/down 2.2k. RS 811. Sunny, 5°C; calm. [M]
Sun 3 Sep	7.2	3.50pm. Clockwise Mt Tuggers to Calwell Hill path in 49:40 (6:54/km) @ AHR 117 (75%), MHR 128. Invincible. Easy running, short hill walk. Yesterday's parkrun too hard. Legs not great. Cadence 158. RS 807. Sunny, 17°C; calm. [M]
Week 35	60k - Good week, starting threshold training. Weight 74.6kg.
Mon 4 Sep	10.5	11.54am. Speedygeese PH, total moving 63:48 (6:05/km) @ AHR 123 (79%), MHR 137. Saucony T2. Flagpole relays threshold effort checking HR, long warm-down. 17 runners. Cadence 162. 15 minsT. RS 747. Sunny, 17°C; calm. [T]
Tue 5 Sep	8	12.21pm. Lake Stakes Reverse 6k in 42:02 (7:00/km) @ AHR 116 (74%), MHR 129. Invincible. 3k easy in 20:22 then 5 x 250m run/walk intervals. Average 5:47/km. 11th from 21. Cadence 155. Warm-up 2k. RS 813. Sunny, 15°C; windy! [V]
Wed 6 Sep	8	12.24pm. BBQ Stakes Rev 6k in 37:27 (6:15/km) @ AHR 134 (86%), MHR 140. NB 1080v12W. Threshold, 25th/40. IPA team won. Splits: 5:58, 6:40, 6:47, 6:16, 5:59, 5:37. Cadence 158. 32 minsT. Warm-up 2k. RS 836. Sunny, 16°C; calm. [T]
Thu 7 Sep	10.3	11.55am. Speedygeese PH, total moving 72:06 (7:00/km) @ AHR 116 (74%), MHR 131. Saucony T2. West side 90m hill repeats walking the steep last part, long warm-down. 18 runners. Cadence 153. RS 812. Sunny, 21°C; breezy. [M]
Fri 8 Sep	9	12.17pm. Race: CJs H'cap Floriade 5k - 2nd in 28:24 (5:41/km) @ AHR 133 (85%), MHR 142. Alphafly. Threshold 5k, tailwind out. 14 runners. Splits: 5:28, 5:16, 5:43, 6:13, 5:43. Cadence 171. 23 minsT. Warm-up/down 4.0k. RS 755. Cloudy, 10°C; windy! (32kph) [T]
Sat 9 Sep	7	8.03am. Tuggers Parkrun 5k - 184th in 34:39 (6:56/km) @ AHR 121 (78%), MHR 131. Invincible. Easy out, walk/run back. Splits: 7:00, 6:39, 6:47, 6:51, 7:17. Cadence 155. Warm-up/down 2k. RS 839. Cold, 5°C; breezy. [M]
Sun 10 Sep	3.2	12.53pm. Street Orienteering, Gowrie in 20:36 (6:26/km) @ AHR 128 (82%), MHR 140. Saucony ES. D-course getting 8/25 controls. Threshold attempt, walked the steps. 10 minsT. Cadence 155. RS 824. Sunny, 14°C; breezy. [T]
Week 36	56k - Good week, 80 minutes sub-threshold. Weight 74.1kg. 238 km last 4 weeks.

Date	Kms	Comments
Mon 11 Sep	10.3	11.57am. Speedygeese PH, total moving 62:30 (6:04/km) @ AHR 130 (83%), MHR 145. Saucony T2. Maintenance Shed relays with Peter S and Warrick, long warm-down. 19 runners. Cadence 163. 39 minsT. RS 789. Sunny, 15°C; breezy. [T]
Tue 12 Sep	8	12.19pm. Lake Stakes 6k in 42:09 (7:02/km) @ AHR 119 (76%), MHR 135. Invincible. EIM - 3k in 20:04 then 5 x 250m at 5:23/km ave, 250m walk recoveries. 12th/21. Warm-up 2k from bus. Cadence 150. RS 836. Sunny, 15°C; calm. [V]
Wed 13 Sep	8.2	12.24pm. BBQ Stakes 6k in 38:48 (6:28/km) @ AHR 136 (87%), MHR 142. NB 1080v12W. Threshold, better paced for HR, 32nd/45. Splits: 6:11, 6:50, 6:29, 7:11, 5:35, 6:30. Cadence 156. Warm-up 2.2k. 37 minsT. RS 879. Sunny, 19°C; calm. [T]
Thu 14 Sep	10.1	12.07pm. Speedygeese PH, total moving 75:15 (7:27/km) @ AHR 119 (76%), MHR 131. Saucony T2. Rose Gardens 200s, modified shorter course, walked the hill. Easy, legs okay. 14 runners. Cadence 141. RS 887. Sunny, 22°C; calm. [M]
Fri 15 Sep	9.2	12.25pm. Race: CJs H'cap Floriade 5k - 11th in 28:20 (5:40/km) @ AHR 136 (87%), MHR 140. Alphafly. Threshold 5k, tailwind out. 24 runners. Splits: 5:24, 5:33, 5:47, 5:55, 5:41. Cadence 171. Warm-up/down 4.2k. 26 minsT. RS 771. Sunny, 23°C; windy. (17kph) [T]
Sat 16 Sep	9	8.00am. Tuggers Parkrun 5k - 160th in 32:57 (6:35/km) @ AHR 128 (82%), MHR 142. Invincible. Easy out, walk/run back chasing Jim. Splits: 6:56, 6:21, 6:18, 6:07, 7:15. Cadence 158. Warm-up/down 4k. 12 minsT. RS 844. Mild, 14°C; calm. [M]
Sun 17 Sep	8.3	4.30pm. Clockwise Mt Tuggers to Lawrence Wackett in 60:06 (7:14/km) @ AHR 114 (73%), MHR 128. Invincible. Easy jogging into random run/walks keeping HR low. Nearly stepped on a snake! Cadence 146. RS 825. Sunny, 23°C; calm. [M]
Week 37	63k - Good week, 114 minutes sub-threshold. Weight 73.1kg.
Mon 18 Sep	10	12.04pm. Speedygeese PH, total moving 65:02 (6:30/km) @ AHR 126 (81%), MHR 142. Saucony T2. West side intervals, 3 x 930m loop reverse, threshold. 21 runners. Cadence 157. 27 minsT. RS 819. Warm, 25°C; breezy. [T]
Tue 19 Sep	8.1	12.21pm. Lake Stakes 6k in 43:20 (7:13/km) @ AHR 114 (73%), MHR 131. Invincible. EIM - 12 x 300m easy (6:04/km ave), 200m walk recoveries. 13th/22. Warm-up 2.1k from bus. Cadence 144. RS 823. Warm, 26°C; windy. [V]
Wed 20 Sep	8	12.24pm. BBQ Stakes 6k in 38:02 (6:20/km) @ AHR 134 (86%), MHR 141. NB 1080v12W. Threshold, well paced for HR, 13th/30. Splits: 6:18, 6:45, 6:14, 6:57, 5:28, 6:10. Cadence 160. Warm-up 2.0k. 34 minsT. RS 849. Sunny, 22°C; windy. [T]
Thu 21 Sep	10.2	11.57am. Speedygeese PH, moving 73:45 (7:14/km) @ AHR 112 (72%), MHR 131. Saucony T2. East side 'triangle' relays with Ian and Dave. Easy effort, long warm-down. 15 runners. Cadence 145. RS 810. Overcast, 15°C; breezy. [M]
Fri 22 Sep	9.1	12.25pm. Race: CJs H'cap Floriade 5k - 10th in 27:33 (5:31/km) @ AHR 136 (87%), MHR 140. Alphafly. Threshold 5k. 27 runners. Splits: 5:24, 5:30, 5:34, 5:29, 5:34. Cadence 172. Warm-up/down 4.1k. 25 minsT. RS 749. Sunny, 15°C; calm. (3kph) [T]
Sat 23 Sep	8	8.00am. Tuggers Parkrun 5k - 163rd in 32:22 (6:28/km) @ AHR 125 (80%), MHR 133. Invincible. Late start, actual time 34:00. Splits: 6:46, 6:18, 6:34, 6:25, 6:15. Cadence 164. Warm-up/down 3k. 4 minsT. RS 809. Sunny, 8°C; calm. [M]
Sun 24 Sep	8	9.09am. Race: Masters' Handicap O'Connor Ridge 8k - 16th in 58:20 (7:17/km) @ AHR 119 (76%), MHR 138. Invincible. Mostly 200m walk/300m run intervals. Hilly course. Cadence 146. 10 minsT. RS 868. Sunny, 12°C; calm. [V]
Week 38	61k - Good week, 100 minutes sub-threshold. Weight 73.2kg.
Mon 25 Sep	10.5	12.07pm. Speedygeese PH, total moving 66:30 (6:20/km) @ AHR 128 (82%), MHR 139. Saucony T2. Flagpole relays threshold effort, 2 x 2k threshold HR warm-down. 20 runners. Cadence 150. 35 minsT. RS 811. Sunny, 22°C; breezy. [T]
Tue 26 Sep	8.1	12.21pm. Lake Stakes 6k in 42:03 (7:01/km) @ AHR 119 (76%), MHR 130. Invincible. Easy 250m walk/750m run intervals all the way. 11th/22. Warm-up 2.1k from bus. Cadence 151. RS 834. Sunny, 21°C; calm. [V]
Wed 27 Sep	8	12.25pm. BBQ Stakes 6k in 37:48 (6:18/km) @ AHR 133 (85%), MHR 142. NB 1080v12W. Threshold effort and HR, 23rd/35. Splits: 6:10, 6:38, 6:03, 7:04, 5:25, 6:18. Cadence 160. Warm-up 2.0k. 32 minsT. RS 838. Overcast, 21°C; breezy. [T]
Thu 28 Sep	10.6	12.00pm. Speedygeese PH, total moving 76:45 (7:14/km) @ AHR 115 (74%), MHR 131. Saucony T2. Flagpole rectangles, easy steady effort. 18 runners. Cadence 146. RS 833. Sunny, 21°C; calm. [M]
Fri 29 Sep	9.2	12.25pm. Race: CJs H'cap Floriade 5k - 6th in 28:05 (5:37/km) @ AHR 136 (87%), MHR 141. Alphafly. Threshold 5k. 18 runners. Splits: 5:23, 5:32, 5:39, 5:49, 5:38. Cadence 172. Warm-up/down 4.2k. 25 minsT. RS 764. Sunny, 24°C; windy. (15kph) [T]
Sat 30 Sep	9.1	8.00am. Tuggers Parkrun 5k - 110th in 30:01 (6:00/km) @ AHR 131 (84%), MHR 142. Invincible. Steady into threshold effort. Splits: 6:36, 6:00, 5:53, 5:49, 5:43. Cadence 168. Warm-up/down 4k. 20 minsT. RS 786. Sunny, 10°C; calm. [M]
Sun 1 Oct	5.7	2.24pm. Theodore trail down plus streets in 42:12 (7:24/km) @ AHR 115 (74%), MHR 133. Invincible. Easy 150m walk/350m run intervals all the way. Recovery day for the legs. Cadence 146. RS 851. Sunny, 28°C; windy! [M]
Week 39	61k - Good week, 112 minutes sub-threshold. Weight 72.8kg.
Mon 2 Oct	10.7	11.52am. Speedygeese PH, total moving 71:15 (6:40/km) @ AHR 126 (81%), MHR 140. Saucony T2. Reconciliation Place hill reps x 15 at threshold. 18 runners. Cadence 156. 30 minsT. RS 839. Sunny, 21°C; calm. [T]
Tue 3 Oct	8	12.21pm. Lake Stakes Reverse 6k in 44:10 (7:22/km) @ AHR 116 (74%), MHR 129. Invincible. Easy intervals 8 x 500m, 250m walk recoveries. 11th from 16. Cadence 149. Warm-up 2k. RS 854. Sunny, 25°C; windy. [V]
Wed 4 Oct	6	12.24pm. BBQ Stakes Rev 6k in 36:44 (6:07/km) @ AHR 132 (85%), MHR 144. NB 1080v12W. Threshold, 11th/25. Others team won. Splits: 6:10, 6:24, 6:40, 6:03, 5:54, 5:22. Cadence 163. 28 minsT. Warm-up 0k. RS 808. Overcast, 18°C; light rain. [T]
Thu 5 Oct	10.3	11.51am. Speedygeese PH, moving 68:45 (6:40/km) @ AHR 115 (74%), MHR 130. Saucony T2. West side intervals, 3 x 950m detour loop easy with Peter R, long warm-down. 14 runners. Cadence 160. RS 768. Sunny, 13°C; windy! [M]
Fri 6 Oct	9.3	12.25pm. Race: CJs H'cap Floriade 5k - 18th in 28:11 (5:38/km) @ AHR 133 (85%), MHR 142. Alphafly. Threshold 3 x 1.5k at 5:20/km, 250m walk recoveries. 23 runners. Splits: 5:19, 6:03, 5:24, 6:00, 5:20. Cadence 167. Warm-up/down 4.3k. 21 minsT. RS 750. Sunny, 15°C; calm. [T]
Sat 7 Oct	8.1	8.02am. Point Hut Pond Parkrun 5k - 41st in 28:30 (5:42/km) @ AHR 136 (87%), MHR 143. Saucony T2. Threshold effort, course PB. Splits: 5:50, 5:56, 5:28, 5:46, 5:30. Cadence 171. Warm-up/down 3.1k. 26 minsT. RS 775. Cool, 6°C; breezy. [T]
Sun 8 Oct	5.2	4.49pm. Calwell track, 12 laps (5244m) in 37:48 (7:12/km) @ AHR 115 (74%), MHR 131. Saucony ES. Easy 300m run, 137m walk intervals. Recovery day. Track in good condition. Cadence 146. RS 829. Sunny, 19°C; calm. [M]
Week 40	57k - Good week, 105 minutes sub-threshold. Weight 73.5kg. 242 km last 4 weeks.

Date	Kms	Comments
Mon 9 Oct	10.4	11.49am. Speedygeese PH, total moving 66:40 (6:25/km) @ AHR 125 (80%), MHR 144. Saucony T2. Rose Gardens Relays with Warrick and Peter R, threshold effort. Legs OK. 22 runners. Cadence 160. 32 minsT. RS 801. Sunny, 19°C; calm. [T]
Tue 10 Oct	8	12.21pm. Lake Stakes Handicap 6k in 41:20 (6:53/km) @ AHR 119 (76%), MHR 132. Invincible. Easy intervals 8 x 500m, 250m walk recoveries. 10th from 20. Cadence 151. Warm-up 2k. RS 820. Sunny, 18°C; calm. [V]
Wed 11 Oct	8	12.24pm. BBQ Stakes 6k in 37:44 (6:17/km) @ AHR 134 (86%), MHR 141. NB 1080v12W. Threshold effort and HR, 28th/42. Splits: 6:18, 6:40, 6:16, 6:56, 5:24, 6:09. Cadence 162. Warm-up 2.0k. 33 minsT. RS 843. Sunny, 21°C; calm. [T]
Thu 12 Oct	7.5 4.5	12.05pm. Speedygeese PH, total moving 52:20 (6:59/km) @ AHR 115 (74%), MHR 130. Saucony T2. Easy west side court 8 relays, 250m loops, with Miranda & Craig. 14 runners. Cadence 154. RS 802. Sunny, 24°C; windy. [M] 6.00pm. Race: ACT Masters' 3000m - 8th in 14:47.21 (4:56/km) @ AHR 137 (88%), MHR 151. Vaporfly. Splits: 4:58, 4:55, 4:54. Passed Kate and Carol after 2 laps, then Robbie, followed Trev to the last lap. Good race. Cadence 176. Warm-up 1.5k. RS 675. Mild, 14°C; breezy. [B]
Fri 13 Oct	9.2	12.25pm. Race: CJs H'cap Floriade 5k - 5th in 27:24 (5:29/km) @ AHR 133 (85%), MHR 140. Alphafly. Threshold effort chasing Barb. 21 runners. Splits: 5:30, 5:20, 5:31, 5:35, 5:28. Cadence 173. Warm-up/down 4.2k. 22 minsT. RS 729. Sunny, 15°C; windy! (15 kph) [T]
Sat 14 Oct	8	8.00am. Tuggers Parkrun 5k - 131st in 35:16 (7:03/km) @ AHR 114 (73%), MHR 137. Invincible. EIM 10 x 300m, 200m walk recoveries. Splits: 7:29, 6:52, 6:55, 7:12, 6:48. Cadence 146. Warm-up/down 3k. RS 804. Sunny, 14°C; calm. [V]
Sun 15 Oct	4.2	1.20pm. Street Orienteering, Deakin in 28:06 (6:41/km) @ AHR 120 (77%), MHR 134. Saucony ES. C-course getting 12/25 controls. Steady with short walks. Legs good. No mistakes. Cadence 154. RS 803. Overcast, 15°C; calm. [M]
Week 41	60k - Good week and 3000m race. 102 minutes sub-threshold. Weight 74.1kg.
Mon 16 Oct	11	1.25pm. Charles River, Drakeford Dr, Lanyon Shops in 64:38 (5:53/km) @ AHR 131 (84%), MHR 139. Saucony T2. Threshold effort/HR: 5:55, 45, 35, 39, 51, 49, 50, 6:07, 6:18, 5:52, 50. Cadence 168. 50 minsT. RS 770. Cloudy, 9°C; breezy. [T]
Tue 17 Oct	8.1	12.21pm. Lake Stakes Handicap 6k in 42:09 (7:02/km) @ AHR 117 (75%), MHR 140. Invincible. Easy intervals 8 x 500m, 250m walk recoveries. 23rd from 27. Cadence 147. Warm-up 2.1k. RS 822. Sunny, 14°C; breezy. [V]
Wed 18 Oct	8	12.24pm. BBQ Stakes 6k in 37:54 (6:19/km) @ AHR 135 (87%), MHR 142. NB 1080v12W. Threshold effort and HR, 29th/44. Splits: 6:16, 6:49, 6:19, 6:41, 5:32, 6:15. Cadence 161. Warm-up 2.0k. 34 minsT. RS 853. Sunny, 17°C; calm. [T]
Thu 19 Oct	7.2 4.2	11.52am. Speedygeese PH, 49:15 (6:50/km) @ AHR 117 (75%), MHR 137. Saucony T2. Easy west side circuits. 17 runners. Cadence 156. RS 800. Sunny, 20°C; calm. [M] 6.00pm. Race: ACT Masters' 1500m - 12th in 6:53.75 (4:36/km) @ AHR 142 (91%), MHR 154! Vaporfly. Splits: 1:20 (300m), 1:52, 1:52, 1:49. Last right from the start with Jenny gradually moving ahead (6:31). Cadence 177. Warm-up/down 2.7k. RS 653. Sunny, 23°C; calm. [B]
Fri 20 Oct	9.1	12.25pm. Race: CJs H'cap Floriade 5k - 11th in 28:32 (5:42/km) @ AHR 134 (86%), MHR 140. Alphafly. Threshold effort solo. 23 runners. Splits: 5:30, 5:41, 5:46, 5:44, 5:47. Cadence 171. Warm-up/down 4.1k. 24 minsT. RS 765. Sunny, 15°C; calm. (8 kph) [T]
Sat 21 Oct	5	8.02am. Tuggers Parkrun 5k - 236th in 40:55 (8:11/km) @ AHR 100 (64%), MHR 126. Invincible. Easy 400m walk/100m run intervals. Splits: 8:48, 8:06, 8:03, 8:02, 7:54. Cadence 130. Warm-up/down 0k. RS 818. Sunny, 13°C; calm. [M]
Sun 22 Oct	6.7	8.00am. Race: Mount Panorama Punish 6.2k - 274th in 37:03 (5:59/km) @ AHR 139 (89%), MHR 151. Saucony T2. Hard! 183m elevation gain. Start with Jim, steady up Mountain Straight then fast walking to McPhillamy Park, hard effort from Skyline to the finish. 274th/675. 11th 60-69. Splits: 6:34, 7:57, 6:57, 4:54, 4:55, 5:05+. Cadence 163. Warm-up 500m/strides. RS 831. Sunny, 12°C; calm. [B]
Week 42	59k - Good 1500m race, fun Panorama Punish. 115 mins sub-threshold. Weight 74.3kg.
Mon 23 Oct	9	11.50am. Speedygeese PH, total moving 63:30 (7:03/km) @ AHR 111 (71%), MHR 127. Saucony T2. Footpath 40 sec intervals x 12 easy. Legs a little sore. 18 runners. Cadence 151. RS 783. Sunny, 17°C; breezy. [M]
Tue 24 Oct	8	12.21pm. Lake Stakes Handicap 6k in 42:33 (7:06/km) @ AHR 114 (73%), MHR 131. Invincible. Easy intervals 12 x 300m, 200m walk recoveries. 12th from 18. Cadence 145. Warm-up 2.1k. RS 808. Sunny, 23°C; breezy. [V]
Wed 25 Oct	8	12.24pm. BBQ Stakes 6k in 37:01 (6:10/km) @ AHR 133 (85%), MHR 141. Invincible. Threshold effort/HR, 20th/48. Splits: 6:22, 6:35, 5:58, 6:45, 5:21, 5:56. Cadence 162. Good legs! Warm-up 2.0k. 29 minsT. RS 821. Sunny, 17°C; windy. [T]
Thu 26 Oct	9.3	4.12pm. Wagga - Lake Rd, Lake Albert clockwise in 66:45 (7:11/km) @ AHR 111 (71%), MHR 128. Invincible. Easy intervals, 150m walk/350m run all the way, recovery effort. 3 other runners. Cadence 143. RS 797. Mild, 20°C; windy! [V]
Fri 27 Oct	5	4.12pm. Wagga - Fay Ave, Kooringal Rd, parkrun turn, back 500m in 31:06 (6:13/km) @ AHR 121 (78%), MHR 130. Invincible. Easy steady run. Splits: 6:24, 6:06, 6:11, 6:15, 6:06. 2 other runners. Cadence 165. RS 753. Sunny, 21°C; breezy. [M]
Sat 28 Oct	7.5	8.02am. Race: Wagga Parkrun 5k - 38th/107 in 27:01 (5:24/km) @ AHR 140 (90%), MHR 148. Saucony T2. Hard effort, lots of people to race. 2nd 65-69. Splits: 5:24, 5:20, 5:24, 5:24, 5:18 +11s. Cadence 172. Warm-up 300m strides. Warm-down 2.2k. Nathan 24:18, Anne 36:31. 1st Violet B, 11-14, 19:49. RS 756. Sunny, 13°C; calm. [B]
Sun 29 Oct	8.4	4.56pm. Wagga - Horsely Dr, Lake Albert anti-clockwise in 56:15 (6:42/km) @ AHR 121 (78%), MHR 131. Invincible. Easy, two photo stops. Splits: 6:42, 38, 47, 43, 46, 37, 46, 41. 5 other runners. Cadence 163. RS 810. Sunny, 28°C; windy. [M]
Week 43	55k - Okay parkrun 5k race. 55 mins sub-threshold. Weight 74.2kg.
Mon 30 Oct	8	4.40pm. Wagga - Horsely Dr, Lake Albert clockwise in 49:20 (6:10/km) @ AHR 128 (82%), MHR 136. Invincible. Sub-threshold effort, took a while to get HR into threshold zone. Cadence 165. 24minsT. RS 789. Sunny, 22°C; breezy. [T]
Tue 31 Oct	6.3	2.55pm. Wagga - Lake Rd, west and north paths O/B in 49:30 (7:51/km) @ AHR 107 (69%), MHR 127. Invincible. Mostly 200m walk/300m run intervals very easy. No other runners. Cadence 132. RS 841. Sunny, 20°C; breezy. [V]
Wed 1 Nov	7.8	2.50pm. Wagga - Wilkes Ave, Willans Hill north, trails to Red Hill Rd, Panorama St in 54:12 (6:57/km) @ AHR 126 (81%), MHR 141. Saucony T2. Build to sub-threshold effort. 173m elev. Cadence 146. 21 minsT. RS 876. Sunny, 23°C; calm. [T]
Thu 2 Nov	3.5	6.20pm. Race: ACT Masters' 1500m - 5th in 6:58.39 (4:39/km) @ AHR 128 (82%), MHR 141. Vaporfly. Splits: 1:21 (300m), 1:54, 1:57, 1:46. Sitting on Robbie, couldn't get past until the last lap. Jenny 4th in 6:36. HR data looks incorrect (too low). Cadence 175. Warm-up 2k. RS 595. Sunny, 22°C; calm. [B]
Fri 3 Nov	9.1	12.25pm. Race: Customs H'cap 5k - 14th in 29:24 (5:53/km) @ AHR 130 (83%), MHR 142. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:24, 5:18, 5:18, 5:21. 23 runners. Splits: 5:24, 6:07, 6:05, 6:07, 5:39. Cadence 161. Warm-up/down 4.1k. 19 minsT. RS 764. Sunny, 21°C; calm. [T]
Sat 4 Nov	7	8.03am. Point Hut Pond Parkrun 5k - 65th in 31:04 (6:13/km) @ AHR 127 (81%), MHR 136. Invincible. Easy to steady effort. Splits: 6:26, 6:30, 6:01, 6:10, 5:57. Warm-up/down 2k. Cadence 166. 9 minsT. RS 789. Overcast, 13°C; calm. [T]
Sun 5 Nov	11.2	8.15am. Race: Canberra Times 10k Fun Run - 638th/1420 in 58:01 (5:48/km) @ AHR 138 (88%), MHR 143. Saucony T2. Slept in, just made it! Even effort, started last in A wave, mostly passing people. 18th 60-69. Splits: [5:52, 5:52], 5:58, 5:50, 5:57, 5:52, 5:46, 5:45, 5:38, 5:31. Warm-up 1.2k from the car. Cadence 171. 58 minsT. RS 801. Cool, 13°C; calm. [T]
Week 44	53k - Good week and CT Fun Run. 131 mins sub-threshold. Weight 74.8kg. 227 km last 4 weeks.

Date	Kms	Comments
Mon 6 Nov	9	11.51am. Speedygeese PH, total moving 61:40 (6:51/km) @ AHR 110 (71%), MHR 129. Saucony T2. Flagpole Relays, short legs, easy. Legs a little sore. 14 runners. Cadence 150. RS 754. Sunny, 21°C; calm. [M]
Tue 7 Nov	8 4.4	12.21pm. Lake Stakes Reverse 6k in 42:08 (7:01/km) @ AHR 117 (75%), MHR 128. Invincible. Easy 750m run/250m walk intervals, chasing Rog. 11th from 18. Cadence 152. Warm-up 2k. RS 822. Sunny, 24°C; calm. [M] 6.17pm. Race: CR Summer Series: Barrenjoey Dr 2k - 4th/10 in 10:01 (5:01/km) @ AHR 141 (90%), MHR 156! Saucony ES. Surprisingly good legs, chasing Nadine and Molly. Splits: 5:09, 4:53. Cadence 174. 9 minsT. Warm-down 2.4k. RS 706. Sunny, 22°C; calm. [B]
Wed 8 Nov	8.2	12.24pm. BBQ Stakes 6k in 38:20 (6:23/km) @ AHR 132 (85%), MHR 143. NB 1080v12W. Threshold effort and HR, 29th/48. Splits: 6:19, 6:44, 5:58, 6:58, 5:52, 6:23. Cadence 159. Warm-up 2.2k. 26 minsT. RS 843. Sunny, 23°C; calm. [T]
Thu 9 Nov	8.4	2.34pm. Clockwise Mt Tuggers to Lawrence Wackett in 62:54 (7:29/km) @ AHR 114 (73%), MHR 133. Invincible. Easy Interval Method, mostly 500m runs, 250m walk recoveries. After morning rain. Cadence 142. RS 854. Overcast, 16°C; calm. [V]
Fri 10 Nov	9.2	12.25pm. Race: Customs H'cap 5k - 11th in 28:45 (5:45/km) @ AHR 135 (87%), MHR 144. Alphafly. Sub-threshold effort, a little over at times. Splits: 5:40, 5:41, 5:48, 5:51, 5:40. 25 runners. Cadence 170. Warm-up/down 4.2k. 24 minsT. RS 776. Sunny, 25°C; calm. [T]
Sat 11 Nov	8	8.00am. Tuggers Parkrun 5k - 135th in 30:04 (6:01/km) @ AHR 132 (85%), MHR 147. Invincible. Sub-threshold, raced Jimmy last km. Splits: 6:37, 5:57, 5:42, 5:58, 5:50. Cadence 167. Warm-up/down 3k. 21 minsT. RS 794. Sunny, 17°C; calm. [T]
Sun 12 Nov	7.4	6.07pm. Street Orienteering, Richardson + 3k warm-up there in 51:15 (6:56/km) @ AHR 119 (76%), MHR 131. Saucony ES. D-course getting 8/25 controls. Easy, one mistake at #22. Cadence 152. RS 824. Sunny, 24°C; calm. [M]
Week 45	62k - Good week and Barrenjoey XC race. 80 mins sub-threshold. Weight 73.5kg.
Mon 13 Nov	9.2	11.57am. Speedygeese PH, total moving 57:54 (6:18/km) @ AHR 124 (79%), MHR 140. Saucony T2. Gravel path out/backs fastish, long warm-down. 13 runners. Cadence 161. 25 minsT. RS 780. Sunny, 22°C; calm. [M]
Tue 14 Nov	8 5	12.21pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 118 (76%), MHR 128. Invincible. 100m walk/400m run intervals all the way. Easy 2k warm-up from the bus. 9th/21. Cadence 153. RS 804. Cloudy, 22°C; calm. [M] 6.19pm. Race: CR Spring Series: Weston Park 2k - 3rd in 9:59 (5:00/km) @ AHR 139 (89%), MHR 153! Saucony ES. Tried to start fast, two kids way ahead. Splits: 4:56, 5:03. Cadence 174. Warm-down 3k. RS 694. Overcast, 17°C; calm. [B]
Wed 15 Nov	8.2	12.24pm. BBQ Stakes 6k in 37:42 (6:17/km) @ AHR 132 (85%), MHR 140. NB 1080v12W. Threshold effort and HR, 25th/45. Splits: 6:21, 6:37, 6:05, 6:42, 5:30, 6:13. Cadence 162. Warm-up 2.2k. 28 minsT. RS 829. Sunny, 22°C; calm. [T]
Thu 16 Nov	6.5	6.00pm. Race: ACT Masters' 3000m - 4th in 15:48.60 (5:16/km) @ AHR 139 (89%), MHR 148. Saucony ES. Splits: 5:19, 5:13, 5:16. Easy start following Jackie, passed Carol after 4 laps then Jackie with 2 laps to go. Hard threshold. Cadence 172. Warm-up 3.5k. 15 minsT. RS 733. Sunny, 21°C; breezy. [B]
Fri 17 Nov	9.4	12.25pm. Race: Customs H'cap 5k - 7th/22 in 28:18 (5:40/km) @ AHR 133 (85%), MHR 145. Alphafly. Sub-threshold 2.5k, 250m walk, 2.25k. Splits: 5:23, 5:22, 6:03, 5:41, 5:48. Cadence 168. Warm-up/down 4.4k. 24 minsT. RS 753. Sunny, 19°C; calm. [T]
Sat 18 Nov	8	8.00am. Tuggers Parkrun 5k - 147th in 32:50 (6:34/km) @ AHR 123 (79%), MHR 141. Invincible. Easy 4k, last km faster with Ken. Splits: 7:05, 6:35, 6:26, 6:36, 6:08. Cadence 162. Warm-up/down 3k. 5 minsT. RS 808. Sunny, 14°C; calm. [M]
Sun 19 Nov	7.3	6.54pm. Clockwise Mt Tuggers to Lawrence Wackett in 49:54 (6:50/km) @ AHR 118 (76%), MHR 133. Saucony ES. Easy jogging with short hill walks. Recovery day. Legs okay. Cadence 158. RS 807. Sunny, 26°C; calm. [M]
Week 46	61k - Good week and Weston Park 2k. 102 mins sub-threshold. Weight 73.6kg.
Mon 20 Nov	9.3	11.58am. Speedygeese PH, total moving 59:20 (6:23/km) @ AHR 125 (80%), MHR 141. Saucony T2. Footpath 40 sec intervals x 12 sub-threshold effort + 3k steady. 15 runners. Cadence 152. 28 minsT. RS 797. Sunny, 25°C; breezy. [T]
Tue 21 Nov	8	12.21pm. Lake Stakes 6k in 41:45 (6:58/km) @ AHR 118 (76%), MHR 130. Invincible. 750m run/250m walk intervals all the way. Easy 2k warm-up from the bus. 11th/23. Tired legs. Cadence 153. RS 821. Cloudy, 24°C; humid. [M]
Wed 22 Nov	8	12.24pm. BBQ Stakes 6k in 38:30 (6:25/km) @ AHR 134 (86%), MHR 142. NB 1080v12W. Threshold effort and HR, 27th/50. Splits: 6:09, 6:46, 6:06, 7:01, 5:36, 6:34. Cadence 160. Warm-up 2.0k. 32 minsT. RS 860. Sunny, 24°C; calm. [T]
Thu 23 Nov	8.3 3.1	11.55am. Speedygeese PH, total moving 56:48 (6:51/km) @ AHR 118 (76%), MHR 141. Saucony T2. West side steep hill loop relays. Ran easily, felt OK. 21 runners. Cadence 155. RS 808. Sunny, 22°C; breezy. [M] 6.18pm. Race: ACT Masters' Mile - 9th in 7:52.86 (4:54/km) @ AHR 134 (86%), MHR 152. Saucony ES. Solo, with Clarkey moving ahead, just under 2 minute laps, 1:55 last lap. Cadence 175. 'Warm-down' 1500m race walk afterwards in 10:29. RS 656. Sunny, 19°C; windy. [B]
Fri 24 Nov	9.4	12.25pm. Race: Customs H'cap 5k - 14th in 28:53 (5:47/km) @ AHR 130 (83%), MHR 138. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:46 and 11:07. 22 runners. Splits: 5:20, 5:26, 6:08, 5:36, 6:25. Cadence 161. Warm-up/down 4.4k. 17 minsT. RS 751. Cloudy, 21°C; breezy. [T]
Sat 25 Nov	7.7	8.02am. Tuggers Parkrun 5k - 128th in 32:52 (6:34/km) @ AHR 123 (79%), MHR 141. Invincible. Progression with Ken and Jim. Splits: 7:03, 6:35, 6:30, 6:34, 6:10. Cadence 166. Warm-up/down 2.7k. 4 minsT. RS 809. Overcast, 17°C; damp. [M]
Sun 26 Nov	5.1	2.30pm. Street Orienteering, Wanniassa in 36:00 (7:04/km) @ AHR 115 (74%), MHR 129. Saucony ES. C-course getting 12/25 controls. Jim's course. Easy, a few slow beeps. Cadence 147. RS 812. Sunny, 24°C; breezy. [M]
Week 47	59k - Good week, okay 1 mile race. 86 mins sub-threshold. Weight 73.7kg.
Mon 27 Nov	9.3	11.57am. Speedygeese PH, total moving 59:33 (6:24/km) @ AHR 121 (78%), MHR 141. Saucony T2. Court 6 relays short loop, sub-threshold effort + 3k steady. 17 runners. Cadence 160. 19 minsT. RS 775. Sunny, 24°C; breezy. [T]
Tue 28 Nov	6	12.21pm. Lake Stakes 6k in 41:30 (6:55/km) @ AHR 117 (75%), MHR 131. Invincible. 500m run/250m walk intervals all the way. No warm-up, raining. 18th/26. Some very light drizzle. Cadence 151. RS 809. Overcast, 21°C; damp. [M]
Wed 29 Nov	6	12.24pm. BBQ Stakes 6k in 38:56 (6:29/km) @ AHR 132 (85%), MHR 143. NB 1080v12W. Threshold effort and HR, 13th/20. Splits: 6:38, 6:40, 6:05, 7:03, 5:47, 6:32. Cadence 162. Rivers and mud! 28 minsT. RS 857. Mild, 17°C; rain! [T]
Thu 30 Nov	5.5	6.01pm. Race: ACT Masters' 1500m - 8th in 7:02.53 (4:42/km) @ AHR 140 (90%), MHR 152. Vaporfly. Last early with Gordon (6:37) and Dale (6:25) pulling away. Okay result as didn't feel great warming up. Also ran the Higgins 800m, 15th from 22 in 3:33, outsprinted by Ken Smith but beat Angel and Jimmy. Cadence 177. Warm-up 3.2k. RS 657. Cloudy, 21°C; calm. [B]
Fri 1 Dec	7	12.25pm. Race: Customs H'cap 5k - 9th in 28:54 (5:47/km) @ AHR 130 (83%), MHR 142. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:21, 5:13, 5:20, 5:33. 24 runners. Splits: 5:21, 5:54, 6:00, 6:01, 5:33. Cadence 164. Warm-up/down 2k. 18 minsT. RS 751. Cloudy, 22°C; calm. [T]
Sat 2 Dec	8.1	8.02am. Burley Griffin Parkrun 5k - 219th in 31:59 (6:24/km) @ AHR 128 (82%), MHR 134. Invincible. Steady easy effort. HR higher than usual. Splits: 6:19, 6:21, 6:24, 6:25, 6:30. Cadence 166. Warm-up/down 3.1k. 8 minsT. RS 819. Overcast, 22°C; damp. [M]
Sun 3 Dec	4	3.50pm. SCT Annual Turkey Run - 3.51k in 22:20 (6:22/km) @ No HR data. Steady even effort, chasing Warrick and Jim. Single track course, some puddles. Good attendence, 45 runners. 500m warm-up. Rainy, 15°C; calm. [M]
Week 48	46k - Good 1500m race. 80 mins sub-threshold. Weight 73.6kg. 228 km last 4 weeks.

Date	Kms	Comments
Mon 4 Dec	9.4	12.04pm. Speedygeese PH, total moving 60:03 (6:23/km) @ AHR 121 (78%), MHR 138. Saucony ES. West side steep hill loop relays with Warrick and Ricky, sub-threshold effort. 21 runners. Cadence 158. 15 minsT. RS 773. Sunny, 22°C; calm. [T]
Tue 5 Dec	8 1.9	12.21pm. Lake Stakes Reverse 6k in 45:39 (7:00/km) @ AHR 114 (74%), MHR 132. Invincible. Easy 250m run/walk intervals. 7:51, 34, 42, 36, 27, 23. 17th from 23. Cadence 142. Warm-up 2k. RS 813. Sunny, 30°C; breezy. [M] 6.32pm. Race: CR Xmas Relays: Two legs of 940 metres, total 9:13 (4:54/km) @ AHR 136 (87%), MHR 153. Saucony T2. Legs #5 and #11 for Pubrunners team, Oliver, Mim and kids. Good legs. Cadence 176. RS 667. Fine, 32°C; breezy. [B]
Wed 6 Dec	nil	Rest day. Travel Canberra to Urunga with J and M.
Thu 7 Dec	6.2	7.48am. Urunga 6.2k in 46:00 (7:25/km) @ AHR 116 (74%), MHR 131. Invincible. Easy 100m walk/400m run intervals. South on the concrete boardwalk path to Hungy Head road and back. Sweaty! Cadence 147. RS 861. Sunny, 24°C; humid! [M]
Fri 8 Dec	5.5	7.30am. Urunga 5.5k in 43:42 (7:57/km) @ AHR 106 (68%), MHR 128. Invincible. Easy 200m walk/300m run intervals. North past golf course to Anchors Wharf, back south past parkrun turn. Sweaty! Cadence 134. RS 842. Overcast, 25°C; humid! [M]
Sat 9 Dec	5	7.00am. Race: Urunga Parkrun 5k - 6th in 28:36 (5:43/km) @ AHR 135 (87%), MHR 143. Saucony ES. Steady to hard effort, good legs. Andy M 3rd in 25:56. Splits: 5:55, 5:41, 5:44, 5:45, 5:31. Cadence 170. 14 minsT. RS 772. Sunny, 25°C; humid! [M]
Sun 10 Dec	6	6.34pm. Armidale 6k in 41:06 (6:51/km) @ AHR 118 (76%), MHR 129. Invincible. Central Park then Dumaresq Creek path O/B. Steady easy effort. Drier heat. Bushfire smoke smell. 3 other runners. Cadence 159. RS 808. Warm, 27°C; calm. [M]
Week 49	42k - Okay week, Xmas Relays and parkrun. 52 mins sub-threshold. Weight 73.5kg.
Mon 11 Dec	5.3	6.04pm. Tamworth 5.3k in 39:54 (7:32/km) @ AHR 113 (72%), MHR 134. Invincible. Out/back from Big 4, Peel River path on parkrun course. 10 x 300m, 200m walk recoveries. 5 minsT. Cadence 136. RS 851. Hot, 35°C; calm. [M]
Tue 12 Dec	5	6.50pm. Tamworth 5.3k in 35:12 (7:02/km) @ AHR 117 (75%), MHR 137. Invincible. Out/back from Big 4, Peel River path on parkrun course. 10 x 400m, 100m walk recoveries. Headwind back. 3 minsT. Cadence 147. RS 824. Hot, 35°C; windy. [M]
Wed 13 Dec	nil	Rest day. Travel, drive from Tamworth to Canberra via Scone and Sydney, about 700k with J and M.
Thu 14 Dec	9.2 2	11.56am. Speedygeese PH, total moving 64:45 (7:02/km) @ AHR 113 (72%), MHR 133. Saucony T2. West side out/backs from tennis courts to SW corner, easy effort. 10 runners. Cadence 152. 15 minsT. RS 795. Sunny, 25°C; windy. [M] 7.27pm. Race: ACT Masters' Turkey Run 2k - 12th in 12:41.79 (6:21/km) @ no HR, watch in pocket. Saucony ES. Easy with Jim, guessed 12:51. Also a 1.05m High Jump and alt shot put. Cadence 160. Sunny, 24°C; breezy. [B]
Fri 15 Dec	9.2	12.25pm. Race: Customs H'cap 5k - 8th in 29:18 (5:52/km) @ AHR 132 (85%), MHR 140. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:05, 11:12. 23 runners. Splits: 5:23, 5:41, 6:16, 5:41, 6:15. Cadence 164. Warm-up/down 4.2k. 21 minsT. RS 774. Sunny, 25°C; windy. [T]
Sat 16 Dec	7	8.01am. Tuggers Parkrun 5k - 132nd in 34:05 (6:49/km) @ AHR 121 (78%), MHR 131. Invincible. Easy jogging all the way. Splits: 7:13, 6:35, 6:52, 6:56, 6:28. Cadence 162. Warm-up/down 2k. RS 825. Sunny, 20°C; breezy. [M]
Sun 17 Dec	5	6.46pm. Theodore and Conder trail out/backs in 42:33 (8:31/km) @ AHR 104 (67%), MHR 133. Invincible. Easy 250m run/250m walk intervals all the way. Recovery day for the legs. Cadence 135. RS 885. Sunny, 25°C; calm. [M]
Week 50	43k - Okay week and Customs 5k. 44 mins sub-threshold. Weight 74.8kg.
Mon 18 Dec	9	12.04pm. Speedygeese PH, total moving 64:36 (7:11/km) @ AHR 115 (74%), MHR 130. Saucony T2. Court 7 short loop 2-person relays easy, rest between runs. Long warm-down. 13 runners. Cadence 152. RS 825. Sunny, 27°C; breezy. [M]
Tue 19 Dec	6	12.21pm. Lake Stakes 6k in 42:40 (7:07/km) @ AHR 125 (80%), MHR 142. Saucony ES. 4 x 1k, 250m walk recoveries: 5:43, 5:46, 5:50, 6:08. 8th/18. 'Sea breeze' helpful. Cadence 146. 21 minsT. RS 889. Sunny, 30°C; windy. [T]
Wed 20 Dec	6	12.24pm. BBQ Stakes 6k in 40:40 (6:47/km) @ AHR 122 (78%), MHR 132. NB 1080v12W. Easy, aiming for under 130 HR, 27th/35. Splits: 6:52, 7:12, 6:45, 7:07, 5:54, 6:46. Cadence 160. Warm-up 0k. RS 827. Cooler, 14°C; damp. [M]
Thu 21 Dec	6	12.06pm. Speedygeese PH, total moving 41:30 (6:55/km) @ AHR 113 (72%), MHR 136. Saucony T2. West side 100m hill repeats, cutting the steep part short. Fairly easy. 18 runners. Cadence 148. RS 782. Sunny, 19°C; breezy. [M]
Fri 22 Dec	10.1	12.25pm. Race: Customs H'cap 5k - 3rd in 28:15 (5:39/km) @ AHR 135 (87%), MHR 143. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:25, 10:50. 17 runners. Splits: 5:09, 5:14, 6:01, 5:32, 6:15. Cadence 166. Warm-up/down 5.1k. 23 minsT. RS 763. Sunny, 20°C; breezy. [T]
Sat 23 Dec	7	8.00am. Tuggers Parkrun 5k - 176th in 32:05 (6:25/km) @ AHR 124 (79%), MHR 146. Invincible. Easy to sub-threshold racing Jim. Splits: 7:10, 6:29, 6:28, 5:59, 5:38. Cadence 164. Warm-down 2k. 10 minsT. RS 796. Sunny, 14°C; calm. [T]
Sun 24 Dec	nil	Rest day.
Week 51	44k - Okay week and Customs 5k. 54 mins sub-threshold. Weight 73.7kg.
Mon 25 Dec	5	8.00am. Race: Wagga Xmas Parkrun 5k - 23rd/53 in 29:31 (5:54/km) @ AHR 138 (88%), MHR 145. Invincible. Sub-threshold, harder last 2k. Splits: 5:51, 5:55, 5:57, 5:52, 5:44 +12s. Cadence 169. 27 minsT. RS 815. Overcast, 18°C; windy. [T]
Tue 26 Dec	8	6.12pm. Wagga - Horsley Dr, Plumpton Rd, Boat Club, Lake Rd in 58:03 (7:15/km) @ AHR 117 (75%), MHR 131. Invincible. 5k steady then 250m walk/run intervals easy. Cadence 151. RS 849. Mild, 23°C; calm. [M]
Wed 27 Dec	6.1	4.53pm. Wagga - Fay Ave, Kooringal Rd, Lakeside, Horsley Dr in 42:48 (7:01/km) @ AHR 117 (75%), MHR 134. Invincible. 4.2k steady then 250m walk/run intervals easy. Cadence 152. RS 821. Warm, 27°C; breezy. [M]
Thu 28 Dec	3.2	6.36pm. Wagga - Horsley Dr, Lake, Kooringal Rd in 19:24 (6:04/km) @ AHR 122 (78%), MHR 134. Invincible. Even sub-threshold effort, although HR not in the zone. Legs a little tired. Cadence 166. 3 minsT. RS 740. Warm, 28°C; calm. [T]
Fri 29 Dec	nil	Rest day. Jigsaw and games, raining most of the day
Sat 30 Dec	11.6	8.01am. Race: Wagga Parkrun 5k - 57th/104 in 29:29 (5:54/km) @ AHR 135 (87%), MHR 141. Invincible. Sub-threshold, even effort. Splits: 5:49, 5:54, 5:50, 5:54, 5:50 +12s. Cadence 168. Warm-up/down 6.6k. 27 minsT. RS 796. Fine, 15°C; calm. [T]
Sun 31 Dec	5	4.06pm. Lawrence Wackett, Calwell Shops, Johnson Drive, Is Plains, Charles River in 31:54 (6:23/km) @ AHR 120 (77%), MHR 129. Invincible. Steady easy effort, legs okay. Cadence 165. RS 766. Overcast, 18°C; calm. [M]
Week 52	39k - Okay parkrun. 57 mins sub-threshold. Weight 74.8kg. 168 km last 4 weeks.

Goal: Finish a 5k race under 25:30: Successful, with a 5000m track time of 25:07.60.

Races: Best race results: 1500m in 6:53.57, 3000m in 14:47.21, 5000m in 25:07.60, Mile in 7:34.54, Customs Joggers 5k in 25:49, Museum 5k in 26:51, MDC 5k in 25:49, Runners Shop 5k in 26:18, Canberra Times 10k in 58:01, City to Surf 14k in 83:55, Canberra Half Marathon in 2:16:54, Fadden Pines 2.5k XC in 13:13, Stromlo 8.1k XC in 44:48, Weston Park 2k in 9:59.

Numbers: I ran 2,914 kilometres, an average of just over 56 per week. There were 7 days when I didn't run.

Other words: That was a pretty good year, very happy with the track racing and there were some pleasing 5k road results.

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (below 130 for me).
[T] - Threshold run or threshold intervals.
[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 is about 156. The highest I recorded in 2022 was 155 at the end of a race in March. Height 186cm.