Ewen's Running Diary - 2024

This page is my running diary for 2024. Clicking here will scroll this page to the current week.
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 2024 - Race 5k faster than 26 minutes.

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

DateKms Comments
Mon
1 Jan		 7 8.02am. Race: Point Hut Pond Parkrun 5k - 116th in 30:56 (6:11/km) @ AHR 130 (83%), MHR 150. Invincible. Easy into sub-threshold, race to catch Jim last 500m. Splits: 6:57, 6:37, 5:58, 6:03, 5:21. Cadence 166. 18 minsT. RS 804. Mild, 16°C; calm. [T]
Tue
2 Jan		 8.1 12.20pm. Lake Stakes Reverse 6k in 44:58 (7:30/km) @ AHR 116 (74%), MHR 134. Invincible. 250m run/walk intervals fairly easy. Felt OK. 18th from 22. Cadence 142. Warm-up 2.1k. RS 869. Warm, 25°C; humid. [V]
Wed
3 Jan		 8 12.24pm. BBQ Stakes Reverse 6k in 41:36 (6:56/km) @ AHR 136 (87%), MHR 145. NB 1080v12W. Sub-threshold effort, 25th/34. RET team won. Splits: 6:35, 7:04, 7:35, 7:10, 6:44, 6:21. Cadence 150. Warm-up 2k. 36 minsT. RS 943. Cloudy, 24°C; humid! [T]
Thu
4 Jan		 7.4 12.06pm. Speedygeese PH, total moving 51:45 (7:00/km) @ AHR 117 (75%), MHR 136. Saucony T2. Easy west side court 8 relays, 250m loops, with Kerri & Neil. 19 runners. Almost beat the rain. Cadence 151. RS 818. Overcast, 21°C; calm. [M]
Fri
5 Jan		 5 3.00pm. Theo trail, Lawrence Wackett, Calwell High in 32:36 (6:31/km) @ AHR 121 (78%), MHR 129. NB 1080v12W. Steady, easy recovery running. Splits: 6:32, 6:32, 6:20, 6:28, 6:36. Cadence 165. RS 789. Sunny, 23°C; calm. [M]
Sat
6 Jan		 8 8.02am. Race: Mt Ainslie Parkrun 5k - 63rd in 28:12 (5:38/km) @ AHR 142 (91%), MHR 151. Saucony ES. Race effort, good result. Followed Kerri all the way after a slow start. 26 minsT or over. Splits: 6:00, 5:42, 5:18, 5:51, 5:10 +11s. Warm-down 3k. Ave cadence 169. RS 801. Sunny, 15°C; calm. [B]
Sun
7 Jan		 5.3 5.43pm. Clockwise Mt Tuggers to Calwell hill bikepath in 39:54 (7:32/km) @ AHR 111 (71%), MHR 131. NB 1080v12W. Easy Interval Method - 11 x 300m, 200m walk recoveries. Fairly easy. Cadence 144. RS 836. Overcast, 24°C; calm. [V]
Week 01 49k - Good start to the year and parkrun. 80 mins sub-threshold. Weight 74.3kg.
Mon
8 Jan		 9.2 1.23pm. Lawrence Wackett then anti-clockwise Mt Tuggers in 64:03 (6:58/km) @ AHR 125 (80%), MHR 140. Saucony T2. After warm-up, sub-threshold effort, walks on the steep hills. Cadence 154. 25 minsT. RS 870. Light rain, 22°C; calm. [T]
Tue
9 Jan		 8 12.19pm. Lake Stakes 6k in 43:48 (7:18/km) @ AHR 115 (74%), MHR 134. Invincible. 250m run/250m walk intervals all the way. Warm-up 2k from bus. 16th/25. About 6 min ks on the runs. Cadence 141. RS 840. Fine, 23°C; humid. [M]
Wed
10 Jan		 7.2 12.23pm. BBQ Stakes 6k in 40:48 (6:48/km) @ AHR 135 (87%), MHR 143. NB 1080v12W. Sub-threshold effort, 25th/40. Jim Tucker visit. Splits: 6:24, 7:00, 6:41, 7:29, 6:00, 6:59. Cadence 157. Warm-up 1.2k. 35 minsT. RS 918. Sunny, 27°C; humid. [T]
Thu
11 Jan		 7.1 11.52am. Speedygeese PH, total moving 54:30 (7:41/km) @ AHR 115 (74%), MHR 132. Saucony T2. West side 100m hill repeats, short version, very easy. Very humid. Ken a new runner. 19 runners. Cadence 130. RS 883. Sunny, 27°C; humid. [M]
Fri
12 Jan		 9 12.25pm. Race: Customs H'cap 5k - 10th in 29:58 (5:59/km) @ AHR 134 (86%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:01 and 11:37. 25 runners. Splits: 5:23, 5:37, 6:20, 5:57, 6:36. Cadence 164. Warm-up/down 4.0k. 25 minsT. RS 803. Sunny, 27°C; breezy. [T]
Sat
13 Jan		 8 8.02am. Tuggers Parkrun 5k - 237th in 35:24 (7:05/km) @ AHR 120 (77%), MHR 140. Invincible. EIM 10 x 300m, 200m walk recoveries. Splits: 7:54, 6:54, 6:49, 6:51, 6:56. Cadence 149. Warm-up/down 3k. RS 850. Sunny, 24°C; warm. [V]
Sun
14 Jan		 5.2 5.27pm. Clockwise Mt Tuggers to Calwell hill bikepath in 33:30 (6:27/km) @ AHR 120 (77%), MHR 128. Saucony ES. Steady easy run with a walk on the steep hill. Enjoyed the cooler weather. Cadence 165. RS 773. Overcast, 18°C; calm. [M]
Week 02 54k - Okay week and CJ's run. 85 mins sub-threshold. Weight 74.1kg.
Mon
15 Jan		 9.3 11.56am. Speedygeese PH, moving 59:30 (6:24/km) @ AHR 115 (74%), MHR 141. Saucony T2. East Court 3 'triangle' relays with Peter R. Hard effort, long warm-down. 22 runners. Cadence 159. RS 736. Sunny, 18°C; cooler. [M]
Tue
16 Jan		 8 12.19pm. Lake Stakes 6k in 43:36 (7:16/km) @ AHR 112 (72%), MHR 135. Invincible. EIM - 11 x 300m easy (5:45/km ave), 200m walk recoveries. 11th/20. Warm-up 2.0k from bus. Cadence 142. RS 814. Mild, 20°C; calm. [V]
Wed
17 Jan		 6 12.23pm. BBQ Stakes 6k in 38:24 (6:24/km) @ AHR 130 (83%), MHR 141. NB 1080v12W. Sub-threshold effort, 18th/29. Oakey Hill muddy. Splits: 6:29, 6:35, 6:13, 7:06, 5:37, 6:14. Cadence 161. Warm-up 0k. 24 minsT. RS 832. Light rain, 20°C; calm. [T]
Thu
18 Jan		 2.5 6.00pm. Race: ACT Masters' 1500m - 7th in 7:11.24 (4:47/km) @ AHR 140 (90%), MHR 156. Saucony ES. Mostly solo with Robbie ahead, caught one bloke in the straight. No warm-up. Racewalk 1k in 6:28. Cadence 174. RS 671. Mild, 22°C; windy. [B]
Fri
19 Jan		 5 12.25pm. Customs H'cap 5k - 24th in 49:11 (5:59/km) @ AHR 81 (52%), MHR 94. Invincible. Fast walk with Bruce, Lloyd and Thommo. 25 runners. Splits: 9:09, 9:27, 10:26, 9:50, 10:00. Cadence 113. RS 803. Sunny, 22°C; breezy. [E]
Sat
20 Jan		 8.7 8.00am. Race: Tuggers Parkrun 5k - 100th in 26:07 (5:13/km) @ AHR 145 (93%), MHR 156! Alphafly. Crowded first 500m, passed Jim at Maccas, passed by Anthony Perry, Kerri after 3k and Tracie late. Good legs. Fastest parkrun since Dec 10, 2022 at Tuggers (25:47). Splits: 5:25, 5:12, 5:14, 5:15, 5:01. Cadence 173. Warm-up strides, w-down 3.7k. 447 runners! RS 757. Sunny, 18°C; calm. [B]
Sun
21 Jan		 4.6 1.20pm. Street Orienteering, Bonython, Stranger Pond 4.6k in 35:15 (7:40/km) @ AHR 120 (77%), MHR 133. Invincible2. C-course getting 12/25 controls. No mistakes. Very easy effort. Cadence 140. RS 920. Sunny, 31°C;hot! [M]
Week 03 44k - Good Tuggers parkrun 5k. 50 mins sub-threshold. Weight 74.3kg.
Mon
22 Jan		 6.7 11.58am. Speedygeese PH, total moving 42:48 (6:23/km) @ AHR 114 (73%), MHR 139. Saucony T2. Flagpole Relays, short legs, striding. 22 runners. Cadence 152. 7 minsT. RS 728. Sunny, 23°C; calm. [T]
Tue
23 Jan		 8 12.21pm. Lake Stakes 6k in 42:24 (7:04/km) @ AHR 116 (74%), MHR 132. Invincible. EIM - 12 x 300m easy (5:43/km ave), 200m walk recoveries. 13th/26. Warm-up 2.0k from car. Cadence 145. RS 820. Sunny, 20°C; humid. [V]
Wed
24 Jan		 8 12.24pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 132 (85%), MHR 141. NB 1080v12W. Sub-threshold effort, 13th/46. Short hill walks. Splits: 6:28, 6:50, 6:14, 6:43, 5:36, 6:16. Cadence 160. Warm-up 2k. 27 minsT. RS 840. Warm, 24°C; humid. [T]
Thu
25 Jan		 9.2

4		 12.04pm. Speedygeese PH, total moving 64:30 (7:01/km) @ AHR 116 (74%), MHR 131. Saucony T2. West side Court #8, easy loops, short rests, long warm-down. Cadence 153. RS 813. Overcast, 27°C; humid. [M]
6.30pm. Race: ACT Masters' 2000m Racewalk in 13:44.39 (6:53/km) @ AHR 127 (81%), MHR 138. Later, 5-lap Spiral Handicap 2077m in 11:23 (5:29/km) @ AHR 132 (85%), MHR 144. Saucony ES. Sub-threshold. Cadence 172. RS 723. Hot, 27°C; humid. [T]
Fri
26 Jan		 5.5 7.01pm. Theodore trail east down to Scantlebury in 44:12 (8:02/km) @ AHR 102 (65%), MHR 125. NB 1080v12W. Easy Intervals, 11 x 250m, 250m walk recoveries. Legs/energy improved during the run. Cadence 132. RS 820. Sunny, 23°C; breezy. [V]
Sat
27 Jan		 8.3 8.00am. Race: Point Hut Pond Parkrun 5k - 95th in 29:54 (5:59/km) @ AHR 135 (87%), MHR 145. Invincible. Sub-threshold, chasing Warrick and Ricky. Felt okay. Splits: 6:20, 6:11, 5:45, 5:47, 5:51. Cadence 169. 26 minsT. RS 807. Mild, 17°C; calm. [T]
Sun
28 Jan		 6.5 6.43pm. Theodore trail east down to Calwell High in 48:33 (7:28/km) @ AHR 110 (71%), MHR 130. Saucony ES. Easy Intervals, 13 x 300m, 200m walk recoveries. Average 5:47/km on the runs. Cadence 138. RS 822. Sunny, 26°C; calm. [V]
Week 04 56k - Good week. 71 mins sub-threshold. Weight 74.7kg. 203km last 4 weeks.


DateKms Comments
Mon
29 Jan		 9.3 12.05pm. Speedygeese PH, total moving 59:36 (6:25/km) @ AHR 126 (81%), MHR 141. Saucony T2. West side two loop course, sub-threshold effort x 4, long warm-down. 16 runners. Cadence 163. 32 minsT. RS 807. Sunny, 27°C; breezy. [T]
Tue
30 Jan		 8 12.21pm. Lake Stakes 6k in 45:48 (7:38/km) @ AHR 114 (73%), MHR 130. Invincible. EIM - 12 x 300m easy (6:07/km ave), 200m walk recoveries. 13th/20. Warm-up 2.0k from the bus. Cadence 139. RS 870. Sunny, 26°C; breezy. [V]
Wed
31 Jan		 6 12.23pm. BBQ Stakes 6k in 38:40 (6:27/km) @ AHR 132 (85%), MHR 140. NB 1080v12W. Sub-threshold effort, 21st/43. Short hill walks. Splits: 6:35, 6:32, 6:14, 6:59, 5:40, 6:34. Cadence 160. Warm-up 0k. 28 minsT. RS 851. Overcast, 23°C; humid. [T]
Thu
1 Feb		 8.4

1.5		 11.49am. Speedygeese PH, total moving 62:45 (7:28/km) @ AHR 109 (70%), MHR 133. Saucony T2. Soccer oval 4 x 2 laps, one lap walk recoveries. Easy effort. Cadence 134. RS 814. Sunny, 25°C; breezy. [M]
6.40pm. Race: ACT Masters' 1500m Racewalk in 10:09 (6:46/km) @ AHR 127 (81%), MHR 147. Handicap starts, catching Jimmy and Bryan in the straight. Saucony ES. Sub-threshold. Cadence 152. RS 859. Warm, 30°C; breezy. [T]
Fri
2 Feb		 9 12.25pm. Race: Customs H'cap 5k - 15th in 32:01 (6:24/km) @ AHR 127 (81%), MHR 144. Saucony T2. Up to sub-threshold 10 x 400m, 100m walk recov. 21 runners. Splits: 6:14, 6:46, 6:28, 6:14, 6:19. Cadence 157. Warm-up/down 4.0k. 13 minsT. RS 813. Sunny, 27°C; breezy. [T]
Sat
3 Feb		 7 8.00am. Race: Gungahlin Parkrun 5k - 135th in 26:54 (5:23/km) @ AHR 140 (90%), MHR 148. Saucony ES. Crowded first 500m, then passed Jim, caught the 27 min pacer and Liz at 2.5k. Sub-threshold into a race effort. Splits: 5:29, 5:17, 5:17, 5:20, 5:21 +10s. Cadence 172. Warm-up strides, w-down 2k. 482 runners! 8 minsT. RS 753. Cloudy, 18°C; calm. [B]
Sun
4 Feb		 6.6 6.15pm. Theodore trail east down to Calwell High in 51:45 (7:50/km) @ AHR 107 (69%), MHR 127. Invincible. Easy Intervals, 13 x 300m, 200m walk recoveries. Average 6:12/km on the runs. Cadence 135. RS 839. Sunny, 31°C; calm. [V]
Week 05 56k - Good week and Gungahlin parkrun. 91 mins sub-threshold. Weight 74.1kg.
Mon
5 Feb		 9.7 12.01pm. Speedygeese PH, total moving 69:48 (7:12/km) @ AHR 113 (72%), MHR 131. Saucony T2. West side intervals, 2 x 930m loop from Court 8, steady effort. 13 runners. Cadence 146. 0 minsT. RS 813. Light rain, 22°C; calm. [M]
Tue
6 Feb		 8.1

4.1		 12.19pm. Lake Stakes 6k in 44:03 (7:21/km) @ AHR 114 (73%), MHR 134. Invincible. EIM - 12 x 300m easy (6:00/km ave), 200m walk recoveries. 13th/26. Warm-up 2.1k from the bus. Cadence 140. RS 837. Sunny, 25°C; breezy. [V]
6.21pm. Race: CR Summer Series: Black Mt Peninsula 1.67k - 1st in 8:35 (5:08/km) @ AHR 135 (87%), MHR 150. Saucony T2. Sub-threshold into race effort, successful chase of a young girl, sprinted to win. Warm-down 2.4k. Cadence 173. RS 694. Cloudy, 18°C; breezy. [B]
Wed
7 Feb		 6 12.23pm. BBQ Stakes Reverse 6k in 38:09 (6:22/km) @ AHR 129 (83%), MHR 141. NB 1080v12W. Sub-threshold, 21st/44. Others team won. Splits: 6:27, 6:24, 7:11, 6:20, 6:05, 5:25. Cadence 159. Warm-up 0k. 20 minsT. RS 820. Sunny, 21°C; breezy. [T]
Thu
8 Feb		 10

1		 11.50am. Speedygeese PH, total moving 70:15 (7:02/km) @ AHR 116 (74%), MHR 130. Invincible. West side footpath intervals 4 x 400m easy, jog back. Long warm-down. 14 runners. Cadence 144. 0 minsT. RS 815. Sunny, 20°C; breezy. [M]
6.40pm. Race: ACT Masters' 800m Racewalk in 5:25 (6:46/km) @ AHR 122 (78%), MHR 133. Strong effort, catching a couple of youngsters. Saucony ES. Sub-threshold. Cadence 150. RS 826. Mild, 19°C; breezy. [T]
Fri
9 Feb		 9 12.25pm. Race: Customs H'cap 5k - 8th in 29:37 (5:55/km) @ AHR 133 (85%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:01 and 11:32. 29 runners. Splits: 5:31, 5:30, 6:11, 5:50, 6:35. Cadence 163. Warm-up/down 4.0k. 23 minsT. RS 788. Sunny, 25°C; calm. [T]
Sat
10 Feb		 5 8.03am. Burley Griffin Parkrun 5k - 465th/566 in 39:42 (7:56/km) @ AHR 108 (69%), MHR 127. Invincible. Jimmy's 500th, Renee's 250th. Jog/walk with Ken and Jimmy. Splits: 7:24, 7:46, 7:46, 7:27, 7:36. Cadence 137. 0 minsT. RS 858. Mild, 16°C; sunny. [E]
Sun
11 Feb		 10.7 8.16am. Sprint Marathon Relay legs in 80:06 (7:29/km) @ AHR 98 (63%), MHR 143. NB 1080v12W. Easy as photographer then sub-threshold sub for Craig W in Michelle's team (last place). Cadence 88. 19 minsT. RS 734. Sunny, 17°C; breezy. [T]
Week 06 63k - Good week and BMP XC race. 75 mins sub-threshold. Weight 73.6kg.
Mon
12 Feb		 6 12.01pm. Speedygeese PH, total moving 44:45 (7:28/km) @ AHR 107 (69%), MHR 128. Saucony T2. West side intervals, 3 x 930m loop from the soccer oval, easy effort. 25 runners. Cadence 147. 0 minsT. RS 798. Sunny, 27°C; breezy. [E]
Tue
13 Feb		 8

2		 12.18pm. Lake Stakes 6k in 43:45 (7:18/km) @ AHR 114 (73%), MHR 132. Invincible. EIM - 12 x 300m easy (5:54/km ave), 200m walk recoveries. 11th/22. Warm-up 2.0k from the bus. Cadence 141. RS 831. Sunny, 28°C; breezy. [V]
6.16pm. Race: CR Summer Series: Museum 2k - 1st in 10:01 (5:00/km) @ AHR 136 (87%), MHR 150. Saucony T2. Race effort vrs kids and oldies. Into 1st at 800m and held on. Good legs. Cadence 173. RS 681. Sunny, 24°C; breezy. [B]
Wed
14 Feb		 8 12.23pm. BBQ Stakes 6k in 39:23 (6:34/km) @ AHR 133 (85%), MHR 142. NB 1080v12W. Sub-threshold effort, 17th/42. Short hill walks. Splits: 6:15, 6:48, 6:32, 7:20, 5:37, 6:39. Cadence 160. Warm-up 2k. 32 minsT. RS 873. Sunny, 24°C; breezy. [T]
Thu
15 Feb		 9.7 11.47am. Speedygeese PH, total moving 69:54 (7:12/km) @ AHR 112 (72%), MHR 127. Saucony T2. West side footpath intervals 5 x 400m easy, jog back. Long warm-up. 23 runners. Cadence 146. 0 minsT. RS 807. Cloudy, 18°C; breezy. [M]
Fri
16 Feb		 5 12.25pm. Race: Customs H'cap 5k - 8th in 29:24 (5:53/km) @ AHR 130 (83%), MHR 142. Saucony ES. Sub-threshold 2 x 2k, 250m walk recovery: 11:24 and 11:02. 26 runners. Splits: 5:44, 5:39, 6:12, 5:34, 6:18. Cadence 163. Warm-up/down 0k. 17 minsT. RS 764. Sunny, 22°C; calm. [T]
Sat
17 Feb		 11.6 8.00am. Race: Wagga Parkrun 5k - 62nd/176 in 28:09 (5:38/km) @ AHR 141 (90%), MHR 154! Saucony ES. Paced with a few runners, faster last km. Splits: 5:42, 5:39, 5:38, 5:38, 5:21 +11s. Cadence 170. Warm-down 6.6k. RS 794. Sunny, 24°C; calm. [B]
Sun
18 Feb		 nil Rest Day (first for the year).
Week 07 50k - Good week and Museum 2k race. 87 mins sub-threshold. Weight 72.9kg.
Mon
19 Feb		 9.7 12.20pm. Speedygeese PH, total moving 71:30 (7:22/km) @ AHR 117 (75%), MHR 136. Saucony T2. West side intervals hill repeats x 6, walking the steep bit. Long warm-down to Kingston. 21 runners. Cadence 141. 5 minsT. RS 862. Sunny, 24°C; humid. [E]
Tue
20 Feb		 8

4		 12.19pm. Lake Stakes 6k in 42:45 (7:08/km) @ AHR 114 (73%), MHR 133. Invincible. EIM - 12 x 300m easy (5:46/km ave), 200m walk recoveries. 13th/26. Warm-up 2.0k from the bus. Cadence 140. RS 812. Cloudy, 23°C; breezy. [V]
6.16pm. Race: YCRC Summer Series: Telopea Park 2k - 5th in 10:14 (5:07/km) @ AHR 139 (88%), MHR 149. Saucony ES. Close to 100% effort, caught a couple of runners. Grass long. Cadence 172. RS 711. Cloudy, 23°C; calm. [B]
Wed
21 Feb		 8 12.23pm. BBQ Stakes 6k in 37:09 (6:12/km) @ AHR 133 (85%), MHR 145. Mizuno Wave Rebellion Pro (test shoe). Sub-threshold effort, 11th/43. Splits: 6:10, 6:30, 6:01, 6:43, 5:22, 6:15. Cadence 161. Warm-up 2k. 29 minsT. RS 823. Sunny, 24°C; breezy. [T]
Thu
22 Feb		 9

2.6		 12.07pm. Speedygeese PH, total moving 61:24 (6:49/km) @ AHR 122 (78%), MHR 136. Saucony T2. West side intervals, 2 x 930m loop from the soccer oval, easy. Long warm-down. 15 runners. Cadence 158. 15 minsT. RS 832. Sunny, 27°C; breezy. [E]
6.00pm. Race: ACT Masters' Mile - 9th in 8:05.96 (5:02/km) @ AHR 137 (88%), MHR 151. Saucony ES. Took a lap to pass Jimmy, then solo at an even paced effort. Also the 1k race-walk in 6:42. Cadence 173. RS 689. Sunny, 30°C; breezy. [B]
Fri
23 Feb		 9.8 12.22pm. Race: Customs H'cap 5k - 12th in 30:12 (6:02/km) @ AHR 129 (83%), MHR 140. Alphafly. With Gaz and Pat, progression to sub-threshold effort. 22 runners. Splits: 6:08, 6:07, 5:54, 5:48, 6:15. Cadence 167. Warm-up/down 4.8k. 16 minsT. RS 779. Light rain, 23°C; breezy. [T]
Sat
24 Feb		 8.8 8.05am. Race: Point Hut Pond Parkrun 5k - 120th in 33:10 (6:38/km) @ AHR 126 (81%), MHR 136. Invincible. Easy into sub-threshold for the last km. Splits: 6:55, 7:04, 6:22, 6:32, 6:17. Cadence 164. 4 minsT. RS 836. Cloudy, 16°C; calm. [T]
Sun
25 Feb		 6.6 5.55pm. Clockwise Mt Tuggers to Calwell hill bikepath in 50:24 (7:38/km) @ AHR 113 (72%), MHR 131. NB 1080v12W. Easy Interval Method - 9 x 500m, 250m walk recoveries. Fairly easy. Cadence 143. RS 863. Sunny, 29°C; calm. [V]
Week 08 66k - Good Telopea Park 2k. 86 mins sub-threshold. Weight 72.9kg. 235km last 4 weeks.


DateKms Comments
Mon
26 Feb		 9.2 11.56am. Speedygeese PH, total moving 61:36 (6:42/km) @ AHR 124 (79%), MHR 140. Saucony T2. West side footpath intervals 2 x 1200m sub-threshold effort, 800m jog recovery. 19 runners. Cadence 153. 25 minsT. RS 830. Sunny, 18°C; calm. [T]
Tue
27 Feb		 8

4.2		 12.19pm. Lake Stakes 6k in 42:54 (7:09/km) @ AHR 117 (75%), MHR 134. Invincible. EIM - 12 x 300m easy (5:49/km ave), 200m walk recoveries. 11th/22. Warm-up 2.0k from the bus. Cadence 144. RS 837. Cloudy, 21°C; calm. [V]
6.16pm. Race: CR Summer Series: Weston Park 2k - 4th in 10:12 (5:06/km) @ AHR 140 (90%), MHR 153! Alphafly. Good late race with the 3rd placed girl. Splits: 5:05, 5:07. Cadence 173. Warm-down 2.2k. RS 714. Fine, 23°C; calm. [B]
Wed
28 Feb		 8 12.23pm. BBQ Stakes 6k in 40:45 (6:48/km) @ AHR 133 (85%), MHR 143. NB 1080v12W. Sub-threshold effort, 26th/40. Short hill walks. Splits: 6:25, 7:02, 6:33, 7:29, 5:54, 7:04. Cadence 153. Warm-up 2k. 31 minsT. RS 903. Sunny, 28°C; humid. [T]
Thu
29 Feb		 6 12.05pm. Speedygeese PH, total moving 46:30 (7:45/km) @ AHR 112 (72%), MHR 124. Saucony T2. Easy west side court 8 relays, steep hill loop with Ricky & Peter. 18 runners. Recovery day. Cadence 145. RS 868. Overcast, 28°C; breezy. [M]
Fri
1 Mar		 9 12.24pm. Race: Customs H'cap 5k - 3rd in 29:09 (5:50/km) @ AHR 135 (87%), MHR 145. Alphafly. Sub-threshold 2.5k, 250m walk, 2k: 13:54 and 11:40. 21 runners. Splits: 5:35, 5:40, 6:09, 5:36, 6:12. Cadence 164. Warm-up/down 4k. 23 minsT. RS 787. Sunny, 31°C; windy. [T]
Sat
2 Mar		 5 8.00am. Coombs Speedygeese Parkrun 5k - 168th in 29:34 (5:55/km) @ AHR 134 (86%), MHR 146. Invincible. Sub-threshold with Warrick, Ricky chasing Jim and Dave. Splits: 6:04, 5:54, 5:54, 5:47, 5:39 +6s. Cadence 167. 22 minsT. RS 792. Cloudy, 18°C; calm. [M]
Sun
3 Mar		 10 5.56pm. Isabella Plains O/B via Johnson Drive in 86:30 (8:39/km) @ AHR 97 (62%), MHR 128. Saucony T2. Easy Interval Method - 14 x 250m, 500m walk recoveries. Something different. Cadence 124. RS 839. Sunny, 27°C; breezy. [V]
Week 09 59k - Good Weston Park 2k. 111 mins sub-threshold. Weight 72.4kg.
Mon
4 Mar		 9.6 11.54am. Speedygeese PH, total moving 66:20 (6:55/km) @ AHR 114 (73%), MHR 133. Saucony T2. West side 330m hill loop x 8, standing recoveries. Long warm-down. 17 runners. Cadence 151. 1 minsT. RS 788. Sunny, 23°C; calm. [M]
Tue
5 Mar		 8

3		 12.19pm. Lake Stakes 6k in 43:06 (7:11/km) @ AHR 114 (73%), MHR 133. Invincible. EIM - 12 x 300m easy (5:41/km ave), 200m walk recoveries. 9th/24. Warm-up 2.0k from the bus. Cadence 141. RS 819. Sunny, 22°C; calm. [V]
6.18pm. Race: CR Summer Series: Barrenjoey Dr 2k - 6th in 10:22 (5:11/km) @ AHR 139 (89%), MHR 152! Saucony ES. Good race, similar to 2019 time. Splits: 5:15, 5:07. Cadence 173. Warm-down 1k. RS 720. Warm, 26°C; calm. [B]
Wed
6 Mar		 8.1 12.23pm. BBQ Stakes Reverse 6k in 40:52 (6:49/km) @ AHR 128 (82%), MHR 139. NB 1080v12W. Sub-threshold, 31st/36. Others team won. Splits: 6:57, 7:10, 7:18, 6:42, 6:37, 5:56. Cadence 152. Warm-up 2.1k. 21 minsT. RS 872. Sunny, 27°C; calm. [T]
Thu
7 Mar		 9.2

1.5		 12.08pm. Speedygeese PH, total moving 67:42 (7:22/km) @ AHR 114 (73%), MHR 130. Invincible. Soccer oval laps of 30 sec run, 30 sec walk for 20 minutes. Long warm-down. 13 runners. Cadence 144. RS 839. Sunny, 28°C; calm. [M]
6.40pm. Race: ACT Masters' 1500m Racewalk in 10:27 (6:58/km) @ AHR 120 (77%), MHR 129. Saucony ES. Steady even effort, not too hard, just ahead of Sue A. Cadence 149. RS 836. Sunny, 22°C; breezy. [M]
Fri
8 Mar		 9 12.25pm. Race: Customs H'cap 5k - 4th in 28:25 (5:41/km) @ AHR 134 (86%), MHR 145. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:49 and 10:53. 21 runners. Splits: 5:27, 5:21, 6:03, 5:33, 6:01. Cadence 165. Warm-up/down 4k. 22 minsT. RS 762. Sunny, 25°C; calm. [T]
Sat
9 Mar		 6.3 8.01am. Point Hut Pond Parkrun 5k - 145th/256 in 36:08 (7:14/km) @ AHR 117 (75%), MHR 136. Invincible. EIM 10 x 300m, 200m walk recoveries. Splits: 7:30, 7:13, 6:49, 7:03, 7:22. Cadence 145. Warm-up 1.3k. 4 minsT. RS 846. Sunny, 18°C; calm. [T]
Sun
10 Mar		 4.4 6.29pm. Theo trail, Lawrence Wackett, Calwell High in 25:37 (5:49/km) @ AHR 126 (81%), MHR 133. Saucony ES. Steady, strong aerobic effort. Splits: 5:43, 5:38, 5:49, 5:56, 6:09. Cadence 168. 6 minsT. RS 734. Sunny, 29°C; calm. [M]
Week 10 59k - Good Barrenjoey 2k XC. 64 mins sub-threshold. Weight 72.3kg.
Mon
11 Mar		 9.4 11.58am. Speedygeese PH, total moving 67:03 (7:08/km) @ AHR 115 (74%), MHR 131. Saucony T2. West side intervals, 3 x 930m loop from the soccer oval, easy effort. 20 runners. Cadence 150. 0 minsT. RS 820. Sunny, 24°C; calm. [M]
Tue
12 Mar		 8.1

5		 12.19pm. Lake Stakes 6k in 44:24 (7:24/km) @ AHR 115 (74%), MHR 132. Invincible. EIM - 12 x 300m easy (6:10/km ave), 200m walk recoveries. 11th/20. Warm-up 2.1k from the bus. Cadence 142. RS 851. Sunny, 31°C; calm. [V]
6.16pm. Race: CR Summer Series: Boathouse 2k - 4th in 10:32 (5:16/km) @ AHR 139 (89%). MHR 150. Alphafly. Hard race effort, good legs. Splits: 5:25, 5:07. Cadence 172. Warm-down 3k. RS 732. Sunny, 29°C; breezy. [B]
Wed
13 Mar		 8 12.23pm. BBQ Stakes 6k in 39:45 (6:38/km) @ AHR 127 (81%), MHR 138. NB 1080v12W. Sub-threshold effort, 24th/37. Short hill walks. Splits: 6:41, 6:57, 6:15, 7:24, 5:42, 6:33. Cadence 158. Warm-up 2k. 15 minsT. RS 841. Sunny, 27°C; calm. [T]
Thu
14 Mar		 8.3 11.51am. Speedygeese PH, moving 59:06 (7:07/km) @ AHR 114 (73%), MHR 131. Invincible. East side Court 3 'triangle' relays with Neil. Easy effort, long warm-down. 10 runners. Cadence 150. RS 812. Sunny, 27°C; windy. [M]
Fri
15 Mar		 9 12.25pm. Race: Customs H'cap 5k - 3rd in 26:51 (5:22/km) @ AHR 137 (88%), MHR 151. Alphafly. Race effort chasing Kate then Scotty. Peter Clarke flew past (25:52) around 3k, I ran the final hill, sprinting to stay ahead of Mark M. Tailwind going out. 26 runners. Splits: 5:23, 5:23, 5:25, 5:34, 5:06. Cadence 171. Warm-up/down 4k. 25 minsT. RS 736. Cloudy, 19°C; windy. [B]
Sat
16 Mar		 6.3 8.02am. Race: Point Hut Pond Parkrun 5k - 90th in 30:57 (6:11/km) @ AHR 128 (82%), MHR 139. Invincible. Easy to sub-threshold with Lloyd, Ricky & Jim just ahead. Splits: 6:40, 6:38, 5:56, 6:01, 5:42. Cadence 164. 12 minsT. RS 792. Mild, 12°C; calm. [T]
Sun
17 Mar		 4.4 5.37pm. Theo trail, Lawrence Wackett, Calwell High in 26:00 (5:55/km) @ AHR 122 (78%), MHR 130. Saucony ES. Steady, aiming for 6 min ks. Splits: 5:57, 5:37, 5:49, 6:04, 6:08. Cadence 167. RS 721. Overcast, 16°C; calm. [M]
Week 11 58k - Good Boathouse 2k race. 62 mins sub-threshold. Weight 72.7kg.
Mon
18 Mar		 9.8 11.53am. Speedygeese PH, total 70:30 (7:12/km) @ AHR 110 (71%), MHR 127. Saucony T2. Easy west side court 8 relays, steep hill loop with Craig. 16 runners. Long warm-down. Recovery day. Cadence 145. RS 791. Overcast, 23°C; breezy. [M]
Tue
19 Mar		 7.5 12.19pm. Lake Stakes 6k in 44:20 (7:23/km) @ AHR 112 (72%), MHR 133. Invincible. EIM - 12 x 250m easy (5:43/km ave), 250m walk recoveries. 10th/20. Warm-up 1.5k from the bus. Cadence 141. RS 828. Cloudy, 24°C; calm. [V]
Wed
20 Mar		 6 12.23pm. BBQ Stakes 6k in 51:15 (8:33/km) @ AHR 103 (66%), MHR 133. NB 1080v12W. EIM - 12 x 100m, 400m walk recoveries, 25th/40. Strides session. Splits: 8:53, 8:37, 8:19, 8:44, 8:17, 8:07. Cadence 158. RS 880. Cloudy, 21°C; breezy. [E]
Thu
21 Mar		 7.3 7.14pm. Race: ACT Masters' 5000m Championships - 14th (from 20) in 25:36.90 (5:07/km) @ AHR 143 (92%), MHR 155. Alphafly. 2nd M65. Splits: 5:02, 5:04, 5:09, 5:16, 5:06. Good run although slower than last year. Took 1k to pass Jacki and Carol, then solo with no competition. Almost caught Nigel in the last lap. Cadence 173. Warm-up 2k easy + strides. RS 733. Cool, 14°C; breezy. [B]
Fri
22 Mar		 9 12.21pm. Race: Customs H'cap 5k - 19th in 34:43 (6:57/km) @ AHR 116 (74%), MHR 131. Invincible. Easy 4 x 1k, 250m walk recoveries: 6:21, 6:26, 6:30, 6:32. 25 runners. Splits: 6:21, 7:06, 7:14, 7:18, 6:44. Cadence 155. Warm-up/down 4k. RS 805. Sunny, 18°C; breezy. [M]
Sat
23 Mar		 8.2 8.00am. Race: Point Hut Pond Parkrun 5k - 93rd in 29:28 (5:54/km) @ AHR 135 (87%), MHR 145. Invincible. Sub-threshold, chasing Lloyd. Felt good. Splits: 6:07, 6:16, 5:35, 5:42, 5:48. Cadence 169. 26 minsT. RS 796. Cool, 11°C; calm. [T]
Sun
24 Mar		 8.2 5.04pm. Clockwise Mt Tuggers to Lawrence Wackett in 62:20 (7:36/km) @ AHR 112 (72%), MHR 133. Saucony T2. Easy Interval Method - 11 x 500m, 250m walk recoveries. Very easy. Cadence 141. RS 851. Sunny, 24°C; calm. [V]
Week 12 56k - Good 5000m race. 51 mins sub-threshold. Weight 72.4kg. 232km last 4 weeks.


DateKms Comments
Mon
25 Mar		 9.4 11.52am. Speedygeese PH, total moving 63:30 (6:45/km) @ AHR 115 (74%), MHR 132. Saucony T2. Flagpole Relays, short legs then 3-sided legs. Long warm-down. 16 runners. Cadence 153. 0 minsT. RS 777. Sunny, 22°C; calm. [M]
Tue
26 Mar		 8

2		 12.20pm. Lake Stakes 6k in 42:30 (7:05/km) @ AHR 119 (76%), MHR 139. Invincible. EIM - 12 x 300m (5:32/km ave), 200m walk recoveries. 10th/21. Warm-up 2k from the bus. Cadence 143. 10 minsT. RS 843. Sunny, 23°C; calm. [V]
6.17pm. Race: CR Summer Series: Stromlo 2k - 6th in 10:13 (5:07/km) @ AHR 141 (90%), MHR 153. Peg Turbo 2. Good legs, steady start, passed two kids after a while. Splits: 5:11, 5:02. Cadence 173. RS 720. Sunny, 25°C; calm. [B]
Wed
27 Mar		 8 12.23pm. BBQ Stakes 6k in 39:14 (6:32/km) @ AHR 131 (84%), MHR 139. NB 1080v12W. Sub-threshold effort, 21st/38. Short hill walks. Splits: 6:24, 7:06, 6:22, 7:02, 5:36, 6:34. Cadence 158. Warm-up 2k. 25 minsT. RS 857. Sunny, 22°C; calm. [T]
Thu
28 Mar		 8.1 5.18pm. Clockwise Mt Tuggers to Lawrence Wackett in 60:18 (7:27/km) @ AHR 117 (75%), MHR 137. Invincible. Easy Interval Method - 11 x 500m, 250m walk recoveries. Smoky. Cadence 144. 8 minsT. RS 871. Sunny, 24°C; calm. [V]
Fri
29 Mar		 5 5.50pm. Lawrence Wackett, Calwell Shops, Johnson Drive in 28:58 (5:48/km) @ AHR 131 (84%), MHR 139. Saucony ES. Sub-threshold effort. Splits: 5:48, 5:27, 5:45, 5:55, 5:57. Cadence 170. 22 minsT. RS 759. Smoky, 25°C; calm. [T]
Sat
30 Mar		 10.5 6.11pm. Lawrence Wackett, Shops, Is Plains Heights, Calwell Vet, Lawrence Wackett in 79:12 (7:33/km) @ AHR 112 (72%), MHR 132. Saucony T3. EIM, 20 x 300m, 200m walk recoveries. Good legs. Cadence 137. RS 845. Sunny, 24°C; breezy. [V]
Sun
31 Mar		 nil Rest day. Easter lunch at Mal and Joy's.
Week 13 51k - Good week and Stromlo 2k race. 75 mins sub-threshold. Weight 72.5kg.
Mon
1 Apr		 9.7 12.07pm. Speedygeese PH, total 67:33 (6:58/km) @ AHR 122 (78%), MHR 140. Saucony T2. West side court 5 relays 390m with Peter and Claire. Long warm-down. 23 runners. Cadence 145. 31 minsT. RS 850. Sunny, 24°C; calm. [T]
Tue
2 Apr		 8 12.19pm. Lake Stakes 6k in 44:33 (7:26/km) @ AHR 113 (72%), MHR 136. Invincible. EIM - 12 x 300m (5:51/km ave), 200m walk recoveries. 10th/21. Warm-up 2k from the bus. Cadence 137. 1 minsT. RS 839. Sunny, 21°C; windy! [V]
Wed
3 Apr		 8 12.23pm. BBQ Stakes Reverse 6k in 37:50 (6:18/km) @ AHR 132 (85%), MHR 141. NB 1080v12W. Sub-threshold, 16th/43. Others team won. Splits: 6:10, 6:31, 6:42, 6:31, 5:55, 5:52. Cadence 157. Warm-up 2k. 25 minsT. RS 832. Sunny, 19°C; calm. [T]
Thu
4 Apr		 8.5 11.57am. Speedygeese PH, total moving 62:06 (7:18/km) @ AHR 113 (72%), MHR 129. Saucony T2. West side footpath intervals 4 x 400m easy, jog back 800m and 400m recoveries. 14 runners. Cadence 148. RS 826. Sunny, 20°C; calm. [M]
Fri
5 Apr		 5 12.10pm. Race: Customs H'cap 5k - 15th in 28:36 (5:43/km) @ AHR 131 (84%), MHR 144. Alphafly. Sub-threshold effort chasing Jim and Peter Clarke at a distance. Visit from Steve Appleby (24 hour track race Saturday). Tailwind going out. 26 runners. Splits: 5:34, 5:37, 5:39, 5:53, 5:46. Cadence 168. Warm-up strides. 22 minsT. RS 749. Cloudy, 15°C; windy. [T]
Sat
6 Apr		 10.8 2.57pm. AIS track laps just off track watching Steve Appleby run the AURA 24 Hours in 73:45 (6:50/km) @ AHR 117 (75%), MHR 135. Invincible. Mostly a short 50m walk each lap. Cadence 143. 7 minsT. RS 799. Sunny, 19°C; breezy. [V]
Sun
7 Apr		 10.4 10.52am. Watching the Canberra Marathon, jog/walk with Kenny last 7k in 1:25:30 (8:13/km) @ AHR 97 (62%), MHR 141. Invincible. Very easy, quite long walk sections. Legs okay. Cadence 127. RS 797. Sunny, 18°C; breezy. [M]
Week 14 60k - Good week and CJs race. 86 mins sub-threshold. Weight 72.8kg.
Mon
8 Apr		 9.2 11.51am. Speedygeese PH, total 61:00 (6:38/km) @ AHR 123 (79%), MHR 143. Saucony T2. Soccer oval sub-threshold laps plus relay with Warrick. Long warm-down. 22 runners. Cadence 147. 28 minsT. RS 816. Sunny, 20°C; calm. [T]
Tue
9 Apr		 6 12.14pm. Lake Stakes 6k in 41:54 (6:59/km) @ AHR 115 (74%), MHR 133. Invincible. EIM - run 1.5k then 8 x 300m (5:52/km ave), 200m walk recoveries. 2nd/13. Warm-up 0k. Cadence 149. RS 803. Light rain, 7°C; cold! [V]
Wed
10 Apr		 8 12.23pm. BBQ Stakes 6k in 37:15 (6:13/km) @ AHR 134 (86%), MHR 141. NB 1080v12W. Sub-threshold effort, 9th/38. Short hill walks. Splits: 6:11, 6:41, 6:04, 6:33, 5:27, 6:08. Cadence 161. Warm-up 2k. 31 minsT. RS 832. Sunny, 15°C; calm. [T]
Thu
11 Apr		 10.5 11.51am. Speedygeese PH, total 71:54 (6:51/km) @ AHR 118 (76%), MHR 132. Saucony T2. Soccer oval easy laps both directions plus a long warm-down, chat to Kerri V at Rec Place. 12 runners. Cadence 158. RS 808. Sunny, 17°C; calm. [M]
Fri
12 Apr		 nil Rest day. Bus to Sydney. Hyde Park Inn.
Sat
13 Apr		 nil Rest day. Wedding C and N at St James, Croydon. Reception at Vaucluse House.
Sun
14 Apr		 9.4 4.27pm. Sydney. Hyde Park, Mrs Macquaries Rd, Botanic Gardens, Opera House and back in 59:54 (6:22/km) @ AHR 129 (83%), MHR 139. Peg Turbo 2. A few detours, crowds of people. Cadence 160. 29 minsT. RS 822. Sunny, 22°C; calm. [T]
Week 15 43k - Good week. 88 mins sub-threshold. Weight 72.8kg.
Mon
15 Apr		 nil Rest day. Bus, Sydney to Canberra.
Tue
16 Apr		 8 12.19pm. Lake Stakes 6k in 43:03 (7:11/km) @ AHR 121 (78%), MHR 145. Invincible. EIM - 12 x 300m (5:37/km ave), 200m walk recoveries. 10th/24. Warm-up 2k from the bus. Cadence 136. 13 minsT. RS 868. Sunny, 20°C; calm. [V]
Wed
17 Apr		 8.1 12.25pm. BBQ Stakes 6k in 37:45 (6:18/km) @ AHR 137 (88%), MHR 144. NB 1080v12W. Sub-threshold effort, 28th/40. Short hill walks. Splits: 6:02, 6:40, 6:11, 6:46, 5:34, 6:33. Cadence 160. Warm-up 2.1k. 35 minsT. RS 862. Sunny, 18°C; calm. [T]
Thu
18 Apr		 10.6 11.55am. Speedygeese PH, total moving 76:12 (7:11/km) @ AHR 115 (74%), MHR 128. Invincible. Rose Gardens 200s incl shortcut, short walk between each lap. Long warm-down. 15 runners, one dog. Cadence 145. RS 827. Sunny, 18°C; breezy. [M]
Fri
19 Apr		 9.3 12.26pm. Race: Customs H'cap 5k - 9th in 27:43 (5:33/km) @ AHR 137 (88%), MHR 145. Alphafly. Sub-threshold effort with Scott first half. Good legs. 22 runners. Splits: 5:17, 5:28, 5:35, 5:49, 5:34. Cadence 171. Warm-up/down 4.3k. 25 minsT. RS 759. Sunny, 17°C; breezy. [T]
Sat
20 Apr		 8 8.00am. Race: Point Hut Pond Parkrun 5k - 76th in 27:11 (5:26/km) @ AHR 143 (92%), MHR 153! Saucony ES. Slightly under race effort, followed Liz D then ahead just after 3k. Felt good. Splits: 5:35, 5:55, 5:10, 5:22, 5:09. Cadence 173. 26 minsT. RS 777. Sunny, 10°C; windy. [B]
Sun
21 Apr		 8.1 5.04pm. Clockwise Mt Tuggers to Lawrence Wackett in 66:42 (8:14/km) @ AHR 105 (67%), MHR 132. Invincible. Easy Interval Method - 15 x 250m, 250m walk recoveries. Very easy. Cadence 133. RS 865. Sunny, 20°C; calm. [V]
Week 16 52k - Good Point Hut parkrun 5k. 99 mins sub-threshold. Weight 72.5kg. 206 km last 4 weeks.


DateKms Comments
Mon
22 Apr		 10.8 11.47am. Speedygeese PH, total moving 72:20 (6:42/km) @ AHR 122 (78%), MHR 140. Saucony T2. Rose Garden 200s at sub-threshold, jog back. 26 runners. Cadence 154. 38 minsT. RS 817. Sunny, 18°C; calm. [T]
Tue
23 Apr		 8 12.19pm. Lake Stakes 6k in 43:36 (7:16/km) @ AHR 112 (72%), MHR 130. Invincible. EIM - 12 x 300m (5:59/km ave), 200m walk recoveries. 10th/22. Warm-up 2k from the bus. Cadence 142. 0 minsT. RS 814. Sunny, 21°C; calm. [V]
Wed
24 Apr		 8 12.24pm. BBQ Stakes 6k in 37:44 (6:17/km) @ AHR 135 (87%), MHR 143. NB 1080v12W. Sub-threshold effort, 23rd/39. Short hill walks. Splits: 6:08, 6:49, 6:14, 6:49, 5:22, 6:19. Cadence 161. Warm-up 2k. 34 minsT. RS 849. Sunny, 20°C; breezy. [T]
Thu
25 Apr		 9 11.49am. Speedygeese PH, total moving 62:45 (6:58/km) @ AHR 116 (74%), MHR 140. Saucony T2. Flagpole Relays, short legs, team of 4, striding. 17 runners. Cadence 127. 6 minsT. RS 809. Sunny, 16°C; calm. [M]
Fri
26 Apr		 5 12.25pm. Race: Customs H'cap 5k - ??th in 29:30 (5:54/km) @ AHR 131 (85%), MHR 145. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:16, 5:20, 5:24, 5:34. 36 runners. Splits: 5:16, 6:09, 6:06, 6:15, 5:44. Cadence 164. 20 minsT. After brunch at the Irvine with M, J, K and S. RS 773. Sunny, 16°C; calm. [T]
Sat
27 Apr		 8.5 8.01am. Race: Point Hut Pond Parkrun 5k - 56th in 25:59 (5:12/km) @ AHR 144 (92%), MHR 154! Alphafly. Happy with that! Racing other runners all the way, passed by Peter and Liz S just before 4k, they finished 9 secs ahead. Felt good. Splits: 5:15, 5:29, 5:01, 5:11, 5:03. Cadence 173. 25 minsT+. Warm-up 1.2k, down 2.3k. RS 748. Sunny, 6°C; calm. [B]
Sun
28 Apr		    
Week 17 ??k -
Mon
29 Apr		    
Tue
30 Apr		    
Wed
1 May		    
Thu
2 May		    
Fri
3 May		    
Sat
4 May		    
Sun
5 May		    
Week 18 ??k -
Mon
6 May		    
Tue
7 May		    
Wed
8 May		    
Thu
9 May		    
Fri
10 May		    
Sat
11 May		    
Sun
12 May		    
Week 19 ??k -
Mon
13 May		    
Tue
14 May		    
Wed
15 May		    
Thu
16 May		    
Fri
17 May		    
Sat
18 May		   8.00am. Race: Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning.
Sun
20 May		    
Week 28 ??k




Goal: Finish a 5k race in less than 26 minutes.

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

Numbers: Stats for the year will be here.

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

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (below 125 for me).
[T] - Sub-threshold effort, HR 131 to 139.
[B] - Race or hard interval session etc.
[E] - Recovery jog (below 120 HR).
RS - "RS scale" (heart beats per kilometre). Ave pace per kilometre * Average HR. A low value on a particular course indicates good aerobic fitness.
AHR - Average heart-rate during a run or interval.
MHR - Maximum heart-rate for a particular run or interval.
My maximum heart-rate is about 156. The highest recorded in 2023 was 157 on March 30 during a 5000m track race. Height 186cm.