Ewen's Running Diary - 1993

This page is my running diary from 1993, the year I turned 36. Apart from a hamstring injury it was a good year of running and racing although I would have liked to have run higher mileage. There were 102 days when I didn't run. I ran 3,211 km - an average of just over 60 km per week.

My best results during 1993 were: 100m - 14.6, 200m - 29.6, 400m - 65.3, 800m - 2:22.2, 1500m - 4:49.1, 3000m - 10:16.4, 5000m - 17:59.8, 2k Steeplechase - 7:45.6, 3k Steeplechase - 11:25.8, 400m Hurdles 76.2, 1 Mile road - 5:12.1, 4k road 14:35, 5k road - 18:48, 10k road - 39:29, Half Marathon - 85:25, 12k Cross Country - 56:36, High Jump - 1.50m.

Links to all my online diaries: 1984, 1988, 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


DateKms Comments
Mon
28 Dec
6 7.00am. Easy run with David Gates on the fire trail. Quite slow at 5:05/km pace. Felt OK. Left knee a little sore.
Tue
29 Dec
7 Track, Calwell. Solo 10 x 150m solid pace. 25.7, 25.6, 25.5, 24.9, 25.1, 24.7, 24.8, 24.8, 25.2, 24.3. Average 25.1. Trying a longer stride. Good conditions except for the long grass.
Wed
30 Dec
14 Out and back to Lanyon Homestead in 64:48 (4:38/km). Tired legs but ran strongly. No niggles. Dehydrated on return with the weight at 71.5 kg.
Thu
31 Dec
9

4
AM - Easy run with David Gates to Gordon and back at 5:00/km pace.

6.00pm. Race: Vets' Track 'Fun' Night - 100m in 14.6, 300m in 47.2 PB, 200m in 30.1, 60m in 9.0, 400m in 69.5. Finished 4th in the 'Attrition Race' over 7 laps (last runner each lap stops).
Fri
1 Jan
nil Rest day. Travel to Sydney.
Sat
2 Jan
30 5.00am. Race: Palm Beach to Manly 30k - 75th in 2:17:06 (4:34/km). Started easy, although faster than last year. Sore legs early in the run due to the hard sprints on Thursday night. Eased off the last 8k to finish with Bruce. Quite tired last 6k. Splits: 46:52, 43:52, 22:27 (5k), 23:54 (5k). Humid. Good training run. Calves sore afterwards.
Sun
3 Jan
nil Rest day. Sore calves. Travel back to Canberra.
Week 01 70k - Good 300m and Palm Beach to Manly. Weight 73.5kg.
Mon
4 Jan
nil Rest day. Sore calves.
Tue
5 Jan
6 7.00pm. Race: Interclub - 4k Fun Run in 16:19 (easy). Breathing OK but sore legs, especially the calves. Also ran the 2k Steeplechase in 8:39 - Terrible, misjudged first water jump. No confidence with wet and slippery shoes. No spring in the legs. Calves sore.
Wed
6 Jan
7.5

7.5
Easy run from Auto Electrician in Wanniassa to home. Legs still sore!

Run back to Wannisassa to pick up the car. Felt OK, legs a little better.
Thu
7 Jan
5 7.00pm. Race: Vets' Track. Ran 1000m of the 1500m in 3:12, tired legs. 800m split was 2:32. Bruce ran 4:48 in the 1500m, 2 secs ahead of Brian McGlynn. Also, 6-lap handicap (2460m) in 8:47 (3:34/km) - running with Bruce, passing Jim White with 200m to go. Felt good.
Fri
8 Jan
9 5.30pm. Easy run to Gordon and back on the bike path in 42:45. Tired legs, especially the quads.
Sat
9 Jan
14 8.00am. With Gordon Nightingale to Conder then to the top of Mt Rob Roy with John Harding, Brian Gleeson, Anna and some young runner. Steady with some walking. 30:53 up, 6:32/km ave for the run.
Sun
10 Jan
9

7
7.30am. Easy slow run to Gordon and back with Dave Gates in 46:50 (5:12/km). Quite warm. Very slow last 3k.

6.00pm. Track, Calwell. 4 x 500m in 1:39.6, 1:36.3, 1:36.6, 1:38.7 with 300m jog/walk recoveries. Hard effort. Windy. Still tired. Possibly a 10:20 3k race on Tuesday?
Week 02 65k - Haven't recovered from Palm Beach to Manly. Weight 74.0kg.
Mon
11 Jan
9 5.00pm. Conder trail run steady in 40:21. Legs a little sore. Quite hot.
Tue
12 Jan
8 7.30pm. Race: Interclub - 4k Fun Run 'easy' in 17:23 (4:21/km). Not slow enough. Legs felt good. Afterwards, 3000m in 10:29.8 (3:30/km). Got stuck behind slower runners. Could have run low 10:20s. Splits: 3:25.3, 3:34.5, 3:29.8. Finished just ahead of Miriam Bankovsky. Weekly mileage too low. Kerryn McCann ran 9:21 and Krishna Stanton 2:13.8 in the 800m.
Wed
13 Jan
8.5

8
3.00pm. Conder trail run out/back in 37:57 (4:28/km). Form felt good.

7.00pm. Brian's trail run in 36:55. Strong after an easy start. Legs good. Hot.
Thu
14 Jan
6

4
5.00pm. Steps trail run easy in 28:06. Felt good. Surprisingly fast. Hot.

8.00pm. Race: Vets' Track - 3000m Steeplechase - 2nd in 11:29.9. Even pace, ahead of Alan Williams. Wore spikes which worked well. Good hurdles and water jump.
Fri
15 Jan
11 Thredbo Running Week - Bush track up the river with John Sauer, Sandy Redshaw and Paul Woodhouse in 49:20. Fast running, 28 minutes up and 21 minutes back.
Sat
16 Jan
8 10.00am. Race: Kosciusko Classic 8k - 38th in 39:32. Walk 10k to and from the start. Race was 3k down then 5k back up to the top of Kosci. Cool and windy. Ran hard on the downhill, some walking on the uphill.
Sun
17 Jan
6 10.00am. Race: Thredbo 6k Fun Run - 28th in 23:25 (3:54/km). Faded the last 2km, noticing the altitude. Was ahead of Bruce (16th) at 4k. Ran too fast early for my fitness/freshness.
Week 03 68k - Enjoyed the weekend at Thredbo. Weight 74.0kg.
Mon
18 Jan
13 7.00pm. Easy run to Gordon and fire trail to David's in 60:54. Felt OK, running strongly at times.
Tue
19 Jan
8.5

8
3.00pm. Conder trail run reverse in 41:07. Steady effort. Hot. Left calf a little sore.

7.00pm. Race: Interclub - 1500m in 5:06.0. Tired, 81 sec last lap. Also, 4k Fun Run 'hard' in 14:54 (3:43/km). Also, 2000m Steeplechase steady pace, training shoes, in 8:01.0.
Wed
20 Jan
15 6.00pm. Slow out/back on the fire trail plus up to the high water tank and back in 75:53 (5:04/km). Very tired last 15 minutes. Stopped for water and a rest after 60 minutes.
Thu
21 Jan
9 7.00pm. Race: Vets' Track - 800m - 3rd in 2:22.2 with splits of 72/70. Quite pleased with this, although no speed in the first lap. Bruce ran 2:26. Jogged the 4k fun run course in 19:50. 7-lap handicap in 11:25.
Fri
22 Jan
6 Steps trail run in 29:40 after a long day at work. Tired.
Sat
23 Jan
24 7.00am. Cotter '15' mile in 1:53:50 (4:45/km). Mostly with Graham Burke. Good pace but felt tired, especially on the hills. Cool, some rain. 67:40 at Padovan's Crossing.

7.00pm. Steps trail run (up) in 31:01. Very tired.
Sun
24 Jan
8.5 8.00am. Conder trail run steady in 43:04 (5:04/km). Easy, legs felt better. Saw Michelle running.
Week 04 92k - Good week and 800m race. Weight 74.0kg. 295km last 4 weeks.


DateKms Comments
Mon
25 Jan
8 3.00pm. Before the 'AIS Sugar Grand Prix' meeting, Brian's trail run steady in 38:46. Slow start, strong middle. Felt OK.
Tue
26 Jan
8.6

12
7.00am. Mt Rob Roy with Jim White in 53:03. Felt good and strong although running slowly at times. 32:25/20:38 down.

6.00pm. Steps run easy warm-up in 29:39 before driving to Dunrossil Drive. Hot. At DD, 4 x 1000m up hill on the dirt chasing Mick Horan and Brian McGlynn. 3:39, 3:35, 3:40, 3:31. Jog 1k down recoveries.
Wed
27 Jan
15 3.00pm. Out/back past Lanyon Homestead to a hill in a paddock in 71:57 (4:47/km). Felt good, ran strongly in the middle stages. 36:10/35:47.
Thu
28 Jan
6

10
3.00pm. Steps trail run easy in 29:36. Hot. Felt tired.

7.00pm. Race: Vets' Track - 1500m - 4th B-Grade in 4:55.4. Ran from the back of the pack. Lost a sprint with Tony Booth in the last 100m. Tired legs. Also, A and B 3000s - 11:33.0 in the first race with Elaine C and 11:24.0 in the second race. Felt OK.
Fri
29 Jan
8 6.00pm. Easy run on the fire trail with David Gates in 41:15.
Sat
30 Jan
24

4
7.00am. Cotter '15' mile in 2:00:45 (5:00/km). Easy pace early, stronger middle with Tim Chambers. Tired. Hot.

8.00pm. Race: Interclub 4k Fun Run in 16:33. Steady with Mick Horan. Hot.
Sun
31 Jan
12 9.00am. Race: Vets' East Basin 3k Handicap. 13th in 11:57. Steady run, felt OK. Not flat out. 3k warm-up in 14:30. Warm-down quick around Central Basin with Brian, 6.6k in 30:24.
Week 05 107k - Good week and 1500m race. Weight 74.0kg.
Mon
1 Feb
8 7.15pm. Brian's trail run in 41:30. Very sore lower right back before starting. Felt better after 15 minutes of jogging.
Tue
2 Feb
8.5

6
2.00pm. Conder trail run in 40:09 (4:43/km). Sluggish first 10 minutes then OK. Very hot!

7.00pm. Track, Calwell. 4 x 400m with 200m walk recoveries in 2:15. Times: 75.3, 72.9, 74.7, 72.4. Warm and breezy. Moving well. Good session for feeling tired beforehand.
Wed
3 Feb
15 6.30pm. Lanyon run (same as last week) in 70:34 (4:42/km). Ran strongly and felt great all the way except for Eaglemont Retreat. 35:24/35:10. Hot at 30C.
Thu
4 Feb
8.5

3.5
2.30pm. Conder run reverse in 40:08. Steady. Hot at 35C. Storm and a tailwind home.

7.30pm. Race: Vets' Track. 5-lap spiral handicap, 2040m in 7:02.4 (3:27/km). Ran hard and well considering tiredness. 2nd in the high jump in 1.51m with a close miss at 1.56m.
Fri
5 Feb
8 Brian's trail run in 40:52. Walked. Extremely tired. Dead legs.
Sat
6 Feb
24 7.00am. Cotter '15' mile in 2:10:01 (5:25/km). Strong until the top of jellylegs then slow and easy chatting to Roy Jones. 74:30 at Padovan's Crossing.
Sun
7 Feb
14

8
Mt Rob Roy training run including to and from home. 81:40. Time for Rob Roy, 55:36 (35:00/20:36). Ran with Charlie Modrak and Lacey Clews.

6.00pm. Brian's trail run reverse in 39:15. Steady effort, felt OK.
Week 06 103k - Aerobic fitness improving. Good 5-lap race. Weight 74.0kg.
Mon
8 Feb
nil Rest day. Late finish at work. SCT committee meeting.
Tue
9 Feb
15 Lanyon Homestead run out/back in 66:53 (4:27/km). After rain, warm and humid. Trying for a good time. Legs and hamstring OK. Felt like 4:20 pace so maybe a bit longer than 15k. 32:37/34:16.
Wed
10 Feb
5 Dickson Oval for John Hunt's high jump training. Ran 5 x 400m with 200m walk recoveries in 2:15. 76.3, 78.3, 76.2, 77.7, 76.9. Average 77.1. Tired. Windy. Track was slow. Various HJ drills with John.
Thu
11 Feb
9 8.00pm. Race: Vets' Track. 5000m - 16th in 17:59.8. Ran aggressively but still a little tired. Legs didn't feel light and bouncy. Finished just behind Dale Chatwin, Kevin O'Keefe and Tim Chambers. Slow 4th k, 80 sec last lap. Splits: 3:30, 3:29, 3:41 (10:40), 3:44, 3:35.
Fri
12 Feb
8.5 Conder trail run easy in 40:03. Felt OK, legs good.
Sat
13 Feb
nil Rest day.
Sun
14 Feb
8.8

8
8.00am. Race: ACT Short Course Mountain Running Championships (Mt Rob Roy) - 20th in 44:18 (5:02/km). Felt OK. Good race with Gordon Nightingale (44:02). Splits up/down - 29:05/15:13.

6.00pm. Slow easy run with David Gates for 41 minutes.
Week 07 54k - Happy to break 18 in the 5k but want to run faster! Weight 73.5kg.
Mon
15 Feb
12.5 Fire trail out/back in 65:40. Slow! Quads sore from yesterday's mountain race.
Tue
16 Feb
6

11
4.00pm. Steps run easy and slow in 30:12. Quads still sore.

6.00pm. Race: CCC - Summer Series Caton 8k (Stromlo) - 82nd in 39:58 (4:59/km). Easy run with Jim Tucker and Tim Chambers. Danny O'Dea 26:47 and Susan Hobson 29:02. Charlie ran 31:40.
Wed
17 Feb
16 5.30pm. Steady run with Brian McGlynn around Gordon on trails in 79:00. Legs feeling better but still not 100%. Slow last 15 minutes.
Thu
18 Feb
8

6
1.00pm. Brian's trail run in 37:58. Quite tired but ran strongly.

7.00pm. Race: Vets' Track - 800m C-Grade - 2nd in 2:27.8. Ran easily with a strong 2nd lap. 76/72. Also, 6-lap spiral handicap 2460m, 31st in 9:01 (3:39/km). Tired.
Fri
19 Feb
9 Steady run to Conder and back (hilly) in 43:15. Felt OK. Easy.
Sat
20 Feb
29

4
7.00am. Cotter '18' mile in 2:16:15 (4:42/km). Mostly with Graham Burke. 69 mins at Padovan's Crossing, 1:45 at Vanities. Felt OK although tired last 20 minutes. Hamstring sore.

7.00pm. Race: Interclub 4k Fun Run - 18:00 (4:30/km). Easy.
Sun
21 Feb
15.5 West Basin LBG clockwise with Brian McGlynn in 68:30 (4:25/km). After the Sri Chinmoy Triathlon. Strong running at times but weak on the hills. Tired from yesterday's running.
Week 08 117k - Good mileage week. Weight 73.5kg. 381km last 4 weeks.


DateKms Comments
Mon
22 Feb
12.5 5.00pm. Fire trail out/back in 54:20 (4:21/km). Hard. Ran strongly from the start. Felt OK except for a tender right hamstring. Cool! Splits of 27:44/26:36.
Tue
23 Feb
6

12
2.00pm. Track, Calwell. 4 x 400m with 200m walk recoveries in 2:10. Times: 74.3, 74.7, 75.8, 75.3. Average 75.0. Windy. Saw Amanda running.

6.00pm. Race: CCC - Summer Series, Weston Park 9k - 41st in 36:36 (4:04/km). Steady run, felt tired. Jim 36:50 and Charlie 34:19. Bikepath course out/back past the Gov General's house.
Wed
24 Feb
15 3.30pm. Lanyon Homestead out/back in 68:46 (4:35/km). Strong effort, felt OK on the flats, weak on the hills. Warm at 23C.
Thu
25 Feb
7 7.30pm. Race: Vets' Track - 3000m Steeplechase - 1st in 11:30.6. Very tired last 3 laps, 95 sec last lap. Should have only run 2k. Feeling yesterday's run. Also ran the 3000m afterwards in 11:47.0.
Fri
26 Feb
7 Track, Calwell. 10 x 300m as 2 sets, 100m slow walk recoveries in 1:40 and 10 mins between sets. 4:36.6 and 4:31.6 so Ave 54.8 per 300m.
Sat
27 Feb
6

4
11.00am. Steps trail run up in 30:30. Slow and easy.

7.30pm. Race: Interclub 4k Fun Run - 14:45 (3:41/km). A PB! Windy. Was going to race the 1500m but didn't feel fresh or fast. Splits of 7:09/7:34.
Sun
28 Feb
13

5
9.00am. Race: Vets' 4k Handicap at Isaacs Ridge - 7th in 15:33. Ran hard, fastest time ahead of Brian McGlynn. 5k warm-up with Geoff Moore.

5.00pm. Track, Calwell. 4 x 400m easy with Jim Tucker. 79, 76, 79, 78. 400m jog/walk recoveries. Sore right hamstring.
Week 09 87k - Good week, esp the 4k fun run. Weight 73.5kg.
Mon
1 Mar
nil Rest day. Sore right hamstring. Late finish at work.
Tue
2 Mar
14 6.00pm. Race: CCC - Summer Series Acton 10k - 30th in 39:29 (3:56/km). Ran hard all the way, chasing Fiona Jorgensen (39:05). Hamstring OK. Something in reserve. Splits of 19:32/19:57. 3k warm-down. Rob de Castella 1st (at 36) in 30:38.
Wed
3 Mar
nil Rest day. Late finish at work.
Thu
4 Mar
11 Track, Calwell. 10 x 300m in 2 sets with 100m slow walk recoveries in 1:20 and 7 mins between sets. 56.5, 56.4, 55.7, 55.1, 54.8 - 56.8, 56.1, 54.2, 53.8, 54.6. With Brian McGlynn. Track fast, no wind. Felt controlled, could have run faster.
Fri
5 Mar
nil Rest day. Late finish at work.
Sat
6 Mar
8.5

4
11.00am. Conder trails steady in 38:54 (4:35/km). Felt good, no problems.

4.00pm. Race: Parkroyal Street Mile - 10th Vet 35-45 in 5:12.1. Ran hard, good result. Road course in Civic. Good race with Dave Hobson, finished just behind Brian Wenn (5:09). About 4:50.8 for 1500m.
Sun
7 Mar
20 9.00am. Stromlo - 30 minute warm-up steady plus 64 minutes with the Vets' pack run, fast at times. Very humid.
Week 10 57k - Ordinary week but a good 1 mile race. Weight 73.0kg.
Mon
8 Mar
nil Rest day. Late finish at work.
Tue
9 Mar
8

10
2.00pm. Raining, so trail fartlek instead of track. 5 x 800m approx (using 3 min timer) with 3 minute jog recoveries. About 3:30/km pace on fast runs.

6.00pm. Race: CCC - Summer Series Lake Ginninderra 7.1k - 39th in 27:31 (3:52/km). Ran well for 4k then faded and backed off the effort. Charlie 26:29. Debbie Hoare 26:40.
Wed
10 Mar
6 Steps trail run slow and easy in 30:18. Felt OK.
Thu
11 Mar
nil Rest day before the 5k. Will try to run 85 second laps (17:40). Weight 72.7 kg.
Fri
12 Mar
8 8.00pm. Race: ACT 5000m Championships - 12th (B-Grade) in 18:12.3 (3:38/km). Just not fit enough to run 17:40. Started too fast, chasing Gunnar Bursell. May have run 17:50s with even pacing and no wind. Splits: 3:27.7, 3:34.5, 3:47.1 (10:49.2), 3:47.9, 3:35.1. Get fit!
Sat
13 Mar
9 11.00am. 'New' Conder trail run in 42:33 (4:44/km). Ran strongly and felt good.
Sun
14 Mar
6 3.00pm. Race: ACT 3000m Steeplechase Championships - 8th (3rd ACT, Bronze!) in 11:25.8. Felt good, starting easy at 11:09 pace (93s laps). Didn't run hard enough in the middle. 11:18 possible at Vets. Also, HJ in 1.53m, PB! 5 ft 1/4 inch.
Week 11 47k - Aerobic fitness not great. Need to run more! Weight 73.0kg.
Mon
15 Mar
9

6
1.00pm. Conder run on new high fire trail in 42:02 (4:40/km). Steady but tired on the later hills.

6.00pm. Steps trail run slow in 29:53, easy. Felt OK.
Tue
16 Mar
9 6.00pm. Race: CCC - Summer Series Jogalong 6k - 27th in 23:53 (3:53/km). Ran hard, even pace, 7:40 at 2k. Good race early with Amanda and Debbie Hoare (23:09). Just ahead of Charlie (23:29).
Wed
17 Mar
15 Lanyon trail run in 65:57 (4:23/km), course PB. Strong run, felt good throughout. No problems. Misty rain. 32:44/33:13.
Thu
18 Mar
11 Track, Calwell. 10 x 400m with 200m jog/walk recoveries in 2:04. Felt OK. 85.0, 83.0, 82.8, 85.1, 80.2, 82.6, 80.8, 82.5, 80.6, 81.6. Steady effort, felt OK. Average 82.4. 3k warm-up/down.
Fri
19 Mar
8.5 5.00pm. Conder trail run easy in 42:18. Felt quite tired before and during the run.
Sat
20 Mar
24

6
7.00am. Cotter '15' mile in 1:58:18 (4:55/km). Ran with Bryan Thomas and Bronwyn Hanns. Quite slow until Jellylegs then strong running until Vanities Crossing. Felt good.

5.00pm. Steps run slow in 30 minutes. Tired.
Sun
21 Mar
8.5 Conder trail run reverse in 39:20 (4:38/km). Holding back. Felt good although right glute/hip niggly.
Week 12 97k - Good week and fun Jogalong 6k. Weight 73.0kg. 288km last 4 weeks.


DateKms Comments
Mon
22 Mar
15 4.00pm. Lanyon Homestead out/back in 66:57. Felt good. Eased off during the run, thinking about tomorrow's race. Right glute/hip OK and improved during the run.
Tue
23 Mar
10.5 6.00pm. Race: CCC - Summer Series Black Mountain Peninsula 5k - 33rd in 18:48 (3:45/km). 3-laps road - 6:02, 6:23, 6:23. 5 secs slower than '85 PB. Not enough desperation. Ahead of Fiona, Debbie. Deek 1st in 14:57, Nicki Taws 18:08. Warm-up 2.5k, down 3k. Good after a tiring work day.
Wed
24 Mar
9.5 5.00pm. Trails after a long work day in 43:15. Wanted to run more but too tired.
Thu
25 Mar
nil Rest day. Sick. Flu-like symptoms.
Fri
26 Mar
nil Rest day. Sick.
Sat
27 Mar
6 4.00pm. Race: ACT Vets' Championships 3000m Steeplechase - 2nd in 11:33.2 and 1st M35. Steady pace, barefoot (no problems at all). Good result considering the last 2 days. Felt OK, 93 sec last lap.
Sun
28 Mar
6 4.00pm. Race: ACT Vets' Championships 5000m - 3rd M35 in 19:13.0. Didn't feel well. Leading Brian McGlynn, Mick Horan and Victor H between 1k and 4k. Windy. Splits: 3:40, 3:45, 3:50, 4:00, 3:57. Bernie King ran 17:18 and Graham Burke 17:45. Also, 3rd in the M35 high jump in 1.50m.
Week 13 47k - Unfortunate getting sick. Weight 73.0kg.
Mon
29 Mar
nil Rest day. Late day at work. Tired.
Tue
30 Mar
15 Lanyon Homestead out/back in 65:25 (4:22/km), a course PB. Ran strongly from early. Headwind going out. Good run, no problems. 32:14/33:11.
Wed
31 Mar
12.5 5.30pm. Theodore fire trail out/back in 57:16 (4:35/km). Strong run with Brian McGlynn. Felt OK.
Thu
1 Apr
9 Track, Calwell. 2 x 2000m of jogging the bends and sprinting the straights with Brian McGlynn. 8:20 and 8:20. Tired but ran OK.
Fri
2 Apr
9 Conder trails out/back slow in 43:20. Quite tired. Couldn't have run 15k today.
Sat
3 Apr
6

6
7.30am. Easy run with David Gates to Conder and back.

1.15pm. Race: CCC - Eucalypt Trail 3.4k - 13th in 13:09 (3:52/km). Hard effort, finished just behind Nici Andronicus. Ahead of Charlie, 13:35.
Sun
4 Apr
17 Stromlo - Geoff Moore Corkwoods run with Brian McGlynn and Mick Horan in 75:50 (4:28/km). Steady pace throughout. Felt good, no problems. 40 mins at the Corkwoods' gate.
Week 14 74k - Very good Eucalypt Trail race. Weight 73.5kg.
Mon
5 Apr
12.5 Theodore fire trail out/back in 55:36 (4:27/km). Felt good from early so ran strongly. A few twinges in the right hamstring. Heard that Moses Tanui ran a 59:47 half marathon! 2:50/km pace!
Tue
6 Apr
8 Hill session on the fire trail. 3 x 500m steady averaging 1:55 with 3 minute jog down recoveries. Cut the session short due to tiredness from yesterday's run.
Wed
7 Apr
15 Lanyon Homestead out/back in 63:54 (4:16/km), course PB. Ran hard from early with good splits. Into a strong wind going out in 31:54, back in 32:00. Felt strong.
Thu
8 Apr
9 Conder trail run easy in 41:15. Sore left knee in the morning at work but OK during the run. No problems.
Fri
9 Apr
11 10.30am. Track, Calwell. 6 x 500m with 300m jog/walk recoveries in 2:46. With Brian McGlynn - 1:40.2, 1:36.6, 1:38.0, 1:37.8, 1:39.1, 1:34.9. Average 1:37.8. Good conditions. Training shoes. 6k warm-up.
Sat
10 Apr
11

6
2.00pm. Race: CCC - Lake Ginninderra 7.1k - 27th in 26:34 (3:44/km). Good race, ahead of Charlie and Elaine Cooper. Didn't feel super fresh. Slowed after 4k. Warm-up/down 2k. 1st Pat Carroll 20:34, Adair Ferguson 26:06.
5.00pm. Steps run slow in 29:36. Tired!
Sun
11 Apr
22 11.00am. Stromlo - solo Thistles and Bluetts forest run in 1:46:54 (4:52/km). Very tired after 1 hour. 4:33 kms on Pipe Flat. A few walks. Tired from yesterday's running.
Week 15 94k - Good week and race. Going well. Weight 73.0kg.
Mon
12 Apr
9

9
12.05pm. Conder trail run anticlockwise in 38:52 (4:19/km). Still tired but ran well, except up hills.

5.00pm. Slow run with David Gates on the fire trail in 44 minutes. Right achilles tendon sore!
Tue
13 Apr
nil Rest day. Very late at work.
Wed
14 Apr
15 4.30pm. Lanyon Homestead run in 63:28 (4:14/km), course PB. Ran hard from early, out in 31:03, back in 32:25. Right achilles, calf and hamstring sore. Tired before starting from a long work day.
Thu
15 Apr
6 Steps trail run slow in 30:29. Felt OK.
Fri
16 Apr
nil Rest day.
Sat
17 Apr
4.5 4.00pm. Race: Canberra Marathon Eve 10k - DNF (sick from food poisoning in the morning) stopping after 17:54. Bruce ran 37:23!
Sun
18 Apr
12.5 5.00pm. Theodore fire trail out/back in 56:30 (4:31/km). Ran strongly for time but tired after all morning at the marathon. Joanne Cowan ran 2:42 in the marathon!
Week 16 56k - No fun getting sick. Weight 73.0kg. 271km last 4 weeks.


DateKms Comments
Mon
19 Apr
5 Fire trail easy in 24:38. Cut a planned 8k run short due to tiredness.
Tue
20 Apr
15 4.00pm. Lanyon Homestead out/back in 63:59 (4:16/km). Aimed for a negative split and ran 31:54/32:03. Easy, relaxed early then a strong middle, weak on the last hill. Felt good and no injury niggles, touch wood.
Wed
21 Apr
12.5 Theodore fire trail out/back in 60:06 (4:48/km). Slow and easy. Very tired the first 15 minutes - lacking carbs or iron in the diet?
Thu
22 Apr
12 4.00pm. Track, Calwell. 6k warm-up feeling tired. 8 x 500m with 300m jog/walk recoveries in 2:35. Track good. 1:42.2, 1:45.0, 1:41.3, 1:38.2, 1:40.6, 1:40.3, 1:40.8, 1:40.2. Good session for feeling tired.
Fri
23 Apr
11 Easy steady run on single track to Conder and back in 53:45. Felt OK.
Sat
24 Apr
17 9.00am. Geoff's Corkwoods run in 71:28 (4:12/km). Strong middle but weak on the uphills. 4:07 km split on the bikepath. Felt OK. 37:00 at the Corkwoods gate.
Sun
25 Apr
6

5.7
9.00am. Race: Vets' 3k Handicap Coppins Crossing - 9th in 11:36 (2nd fastest time). Hilly. 3:42, 4:24, 3:30.

2.00pm. Race: CCC - Anzac Relays 4 x 2.85k (Russell roads) - 73rd fastest time in 10:25 (3:39/km). A leg for the SCT 'Z' team. Ran hard but felt tired. Legs good. Gerard Barrett 8:18, Elaine Cooper 9:58.
Week 17 84k - Pretty good week and relay leg. Weight 73.0kg.
Mon
26 Apr
20 8.00am. West and Central Basin of LBG with Gordon Nightingale, Brian McG, Kevin Bonnett, Mick H, Allan T, Richard Faulks etc in 90:06 (4:30/km). Felt good. Increasing pace over the second 10k.
Tue
27 Apr
nil Rest day. Late finish at work.
Wed
28 Apr
15 4.00pm. Lanyon Homestead out/back in 66:03 (4:24/km). Steady run at a strong effort. Felt OK except for a slight stomach upset and right hamstring niggle. Warm.
Thu
29 Apr
12.5 5.00pm. Theodore fire trail out/back in 60:30 (4:50/km). Steady fairly easy, nice and light feeling. Good for the legs. No problems.
Fri
30 Apr
22 4.00pm. New course, part way up Rob Roy then right on a graded trail to the ridge. 1:43:03 (4:41/km). Great day, trail, sunset etc. Felt good.
Sat
1 May
15 1.15pm. Race: CCC - Duffy Pines 4.5k - 25th in 17:38 (3:55/km). Ahead of Penny Grant but passed by Charlie and Dave Hobson near the finish. Slow start, didn't feel fresh. 2k warm-up, 9k warm-down watching long race.
Sun
2 May
23 8.00am. Stromlo with Brian McGlynn and Action City to Surf runners. 6k slow and easy in 34:20 then the 17k Corkwoods loop steady in 81:13 (4:47/km). Quite tired near the end but felt OK. Looking good.
Week 18 107k - Good week, getting fit. Weight 73.0kg.
Mon
3 May
nil Rest day. Late finish at work.
Tue
4 May
6 5.00pm. Steps trail run in 26:30 (4:25/km). Solid effort middle stages, felt OK. Windy.
Wed
5 May
23 Exploring trails to the south of Mt Rob Roy. Some sections too steep to run. 1:47:30 (4:41/km). Felt OK, even effort, no problems.
Thu
6 May
8 Brian's trail run hard after a steady start in 33:40 (4:13/km). Felt good.
Fri
7 May
4 New Linehop St road run easy in 18:54 (4:43/km).
Sat
8 May
9 2.00pm. Race: CCC - Pipe Flat International 7k - 35th in 26:42 (3:48/km). Ran hard in racing flats, faded coming back (13:03/13:39). 82 minute HM form? Splits: 3:38, 3:38, 3:48, 3:56, 3:57, 3:56, 3:48. 17s ahead of Charlie. Gerard Barrett 21:04, Susan Hobson 26:26.
Sun
9 May
18 8.30am. Rob Roy ridge with Gordon, Brian McG, Garry Rose and Bob Barb in 81:54. Walked the steeper hills. Felt good, no problems.
Week 19 68k - OK week and 7k at Pipe Flat. Weight 73.0kg.
Mon
10 May
nil Rest day. Late finish at work.
Tue
11 May
8.5 4.30pm. Conder trail run strong after a steady start in 36:23 (4:17/km), course PB. Felt OK although legs a little heavy from Sunday's run.
Wed
12 May
15.5 3.30pm. West Basin LBG in 65:14 (4:12/km). Ran strongly for a fast time but legs were tired. Wanted to slow down after 4k.
Thu
13 May
4 4.30pm. One lap of the Pennington XC course with Jim Tucker and Dave Gates in 20 minutes.
Fri
14 May
4 Slow run on the fire trail. Quite tired. Late night? Wednesday's run too hard?
Sat
15 May
nil Rest day before the half marathon. Last Sunday's training run was too hard.
Sun
16 May
23 9.00am. Race: CCC - AIS Half Marathon - 86th in 85:25 (4:03/km). Too fast early for fitness, tired at 6k. Headwind 12-17k. Racing shoes OK. Right shin and hamstring a little sore. Possibly a mid-84 starting slower. Splits: 3:32, 3:54, 3:46, 3:47, 3:52 (18:51), 3:58, 3:51, 4:08, 4:08, 3:58 (38:53), 4:03, 4:12, 4:02, 4:20, 4:13 (59:44), 4:10, 4:12, 4:24, 4:10, 4:10, 4:11 + 22s. Rod Higgins 65:03, Susan Hobson 74:01.
Week 20 55k - Poor pacing in the half marathon. Weight 73.0kg. 314km last 4 weeks.


DateKms Comments
Mon
17 May
nil Rest day. Felt OK although the calves were a little tight. Right shin and left knee a little sore.
Tue
18 May
7 4.00pm. Track, Calwell. 5 x 200m with 150m slow walk recoveries. 39.5, 38.1, 39.2, 38.1, 37.8. Easy paced, legs felt OK and loose. No problems.
Wed
19 May
8 Brian's trail run reverse in 37:50 (4:43/km). Steady run. Felt good except the outside of the right hamstring was tight.
Thu
20 May
10 5.30pm. Ran with David Gates to Isabella Plains and back via Outtrim Ave hill in 47:53. Right hamstring still a little sore, but better than yesterday. Worried I may not be able to finish on Sunday.
Fri
21 May
nil Rest day.
Sat
22 May
nil Rest day. Hamstring didn't feel too bad walking around.
Sun
23 May
24 8.00am. Race: Sydney Morning Herald Half Marathon - 380th in 86:26 (4:06/km). Felt OK first 5k. Hamstring very sore 2nd lap (should have stopped). Survival mode last 8k. Good conditions, sunny, breezy. Steve Moneghetti 1st in 63:55. Bruce ran 81:36! Splits: 3:52, 3:55, 3:54, 4:06, 3:55 (19:43), 3:48, 4:20, 3:58, 3:55, 4:04 (39:49), 4:11, 4:02, 4:23, 4:18, 4:17 (61:00), 3:58, 4:28, 4:20, 4:23, 3:58, 3:55 + 20s.
Week 21 49k - Racing half marathons a week apart not a great idea. Weight 73.0kg.
Mon
24 May
nil Rest day. Right hamstring sore. Similar symptoms to the injury from 8 October last year... tight on stretching to touch toes, off balance feeling when walking.
Tue
25 May
nil Rest day. Hamstring improved but will rest it some more. Swam for 20 minutes at Erindale indoor pool.
Wed
26 May
nil Rest day. Hamstring improving.
Thu
27 May
nil Rest day. Hamstring feels almost 100% normal. Good walking and stretching. Swam 1200m at the new Tuggeranong 50m pool with Brian in sets of 200m.
Fri
28 May
nil Rest day.
Sat
29 May
nil Rest day.
Sun
30 May
4 11.00am. Stubbs Crescent run steady in 17:08 (4:17/km). Could still notice the hamstring niggle - not quite 100% better. Not painful when running. Out of breath last km.
Week 22 4k - Self inflicted hamstring injury. Not good. Weight 73.0kg.
Mon
31 May
nil Rest day. Swam 30 minutes in 2 sets at Tuggeranong pool. Felt good. Bike to and from the pool.
Tue
1 Jun
nil Rest day. Swam 1200m at Tuggeranong, continuous in about 23 minutes. Then 200m slow swim warm-down.
Wed
2 Jun
nil Rest day. Massage and visit to the Chiro. Hamstring feels good enough to run normally.
Thu
3 Jun
nil Rest day. Swam 1500m at Tuggeranong - 3 sets of 500m in about 11 minutes each. 3 minutes recovery.
Fri
4 Jun
nil Rest day. Resting HR is 48.
Sat
5 Jun
6 11.00am. Steps trail run in 27:55 (4:39/km). Steady run, high heart rate. Left knee and outside of lower right leg sore. Hamstring similar to last Sunday. 3 weeks more off, or run through?
Sun
6 Jun
8.5 2.00pm. Conder trail run clockwise in 37:20 (4:24/km). Hamstring improved as was the knee and ankle. Can continue training with this level of discomfort High HR and faded last 3k. Bike 24k in the morning. Sunny and calm.
Week 23 14k - Hamstring slowly coming good. Weight 73.0kg.
Mon
7 Jun
nil Rest day. Swam 1150m in Tuggeranong 25m pool steady. Then 3 x 50m hard. Leg felt good.
Tue
8 Jun
11 From the Runners Shop in Phillip to Red Hill trails near golf course, back via Hughes trail in 50 minutes (4:33/km). Hammy felt OK. Left calf and outside of left knee sore. Not much energy.
Wed
9 Jun
6 3.30pm. Steps trail run (up) in 26:48 (4:28/km). Hammy and knee good. Sore right shin. Legs felt weak and out of condition. High heart rate after the first km. Lost fitness.
Thu
10 Jun
nil Rest day. Late day at work. Tired.
Fri
11 Jun
8.5 5.00pm. Conder trail run steady with David Gates. Leg felt OK and breathing better. Right hamstring a little niggly on the steep uphills.
Sat
12 Jun
12 2.00pm. Race: ACT Cross Country Championships - 74th in 56:36 (4:43/km). Stirling Ridge course. Cold, windy, light snow. Steady pace, moving up the field after the first lap. Breathless and tired last lap. 4k splits: 18:40, 19:00, 18:56. Rod Higgins 39:36, Brian Wenn 49:30, Charlie 53:10, Jimmy 57:28.
Sun
13 Jun
9 1.00pm. Exploration run around Conder in 41:48 (4:39/km). Felt good first 20 minutes then tired and slight hamstring niggle. Will continue to run through this injury. Sunny, not cold. 5.00pm 1100m swim easy at Erindale.
Week 24 46k - Happy with the 12k XC and hamstring improvement. Weight 73.0kg. 113km last 4 weeks.


DateKms Comments
Mon
14 Jun
10 3.00pm. New Banks course, mostly road with David Gates in 48:10 (23:10/25:00). Steady pace. Hamstring noticeable most of the way but not intrusive.
Tue
15 Jun
nil Rest day. Swim at Tuggeranong pool 1500m after work as 5 x 300m. In the 50m pool. Strong swimming. Tired.
Wed
16 Jun
10 3.00pm. Banks road run starting easy, strong to 8k then slower. Hamstring good until 8k, about 90% OK. 45:34 (21:47/23:47). Sore lower back beforehand was OK during the run.
Thu
17 Jun
nil Rest day. Tired. Cold and miserable day at work.
Fri
18 Jun
nil Rest day. After Chiro treatment, swam 1100m in the Tuggeranong 25m pool. Steady effort.
Sat
19 Jun
8.5 10.00am. Conder run in 36:33 (4:18/km), 10 secs slower than best time. Hamstring good (90%) but calves tight. Ran hard from early, anticlockwise. Slowed a lot last 3k (no aerobic or leg strength).
Sun
20 Jun
16.5 3.30pm. Lanyon Homestead run with David steady in 80:23 (4:52/km). Fairly easy and steady. Leg felt good. Tired after 1 hour, extra 1.5k in the middle of the course.
Week 25 45k - Promising week of more running. Weight 73.0kg.
Mon
21 Jun
nil Rest day. Late finish at work.
Tue
22 Jun
10 4.30pm. Banks run strong effort in 43:42 (4:22/km). Hamstring niggly but not too bad. Around 4 minute ks in the middle states, slowed last 2k. Swim at 3.00pm, 1200m as 4 x 300m steady, felt OK.
Wed
23 Jun
13.5 3.00pm. Out/back bike path to Isabella Plains and towards Fadden Pines in 59:12 (4:24/km). Strong steady pace a bit easier than yesterday. Hamstring good but calves tight.
Thu
24 Jun
nil Rest day. Swam 1000m continuous at Tuggeranong pool in about 23:30. Also 3 x 50m fast.
Fri
25 Jun
nil Rest day. Late finish at work.
Sat
26 Jun
10 11.00am. Banks run steady in 45:15 (4:31/km). Splits of 21:41/23:34. Tried to run even pace. Aerobically weak towards the finish. Legs tired, claves and shins sore. Hamstring OK at about 90%.
Sun
27 Jun
14.5

11
10.00am. Race: Terry Fox 10k Fun Run - 42:49 (4:17/km). Steady after a slow start, 2k in 8:14. Tough last 3k with a headwind and hills. Splits 21:30/21:19. Not in shape to race well yet.
3.00pm. Slow local run with David Gates in 53:40. Very tired towards the finish. Hamstring felt great today, no problems, about 95%.
Week 26 59k - Coming back slowly, going well. Weight 73.0kg.
Mon
28 Jun
nil Rest day. At 6.00pm, swam 1000m continuous at Tuggeranong 25m pool in about 24 minutes plus 3 x 25m fast. Lower back was sore during the day.
Tue
29 Jun
10 4.30pm. Banks run in 44:31 (4:27/km) with splits of 22:09/22:22. Steady out, trying to run a negative split but felt tired throughout the run. Easy tomorrow.
Wed
30 Jun
15 Lanyon Homestead out/back in 69:40 (4:38/km) with splits of 34:00/35:40. Quite tired so tried to run a nice steady even pace. Legs felt good. Slow up the last hill.
Thu
1 Jul
9 4.00pm. Track, Calwell. 5 x strides. 5 x 200m easy paced in 39.3, 39.3, 40.2, 38.9, 39.2 with 500m jog recoveries in 4 minutes. Felt good.
Fri
2 Jul
nil Rest day. Swam about 1000m at Erindale pool in 25 minutes. Felt good.
Sat
3 Jul
10 1.15pm. Race: CCC - Mt Ainslie 3k - 21st in 11:49 (3:56/km). Steady even paced, felt OK, not 100% flat out. David 11:43, Charlie 12:03. Rohan Lowry 1st in 9:37, Nicki Taws 10:51. Splits of 6:10/5:39.
Sun
4 Jul
17 3.30pm. Easy to Lanyon Homestead and back on the fire trail in 82:45 (4:52/km). Felt great at an easier pace except for the last 10 minutes when tired. Hamstring fine.
Week 27 61k - Another good comeback week and 3k race. Weight 73.0kg.
Mon
5 Jul
nil Rest day. Late finish at work. Raining.
Tue
6 Jul
nil Rest day. Late finish at work. Raining again.
Wed
7 Jul
14.5 4.00pm. Out/back on fire trail and bike paths to Gordon with David in 69:24. After rain. Mild. Steady pace, slight hamstring niggle plus left knee and left hip. Holidays start tomorrow!
Thu
8 Jul
11 3.00pm. Intervals - 6 x 375m on the fire trail with David in 81.2, 83.9, 79.9, 80.2, 82.1, 78.4. Jog 4 minutes recoveries (too long). Felt good. Earlier at 11.00am, swim 2 x 500m at Erindale in 11:00 and 11:27.
Fri
9 Jul
6 12.05pm. Easy around the hill towards Monaro Highway. Too hilly. Right hamstring sore and no energy. Cut the planned distance short.
Sat
10 Jul
9.5 2.00pm. Race: CCC - Canberra Grammar 6k XC - 58th in 24:17 (4:02/km). Good result. Ran hard, legs lactic in the 2nd lap. Splits 11:54/12:23. Hamstring no problem (due to long warm-up and walk helping set the course?). Rod Higgins 1st in 18:29, Brian Wenn 22:42, Mary-Jane Harding 24:12, Charlie Modrak 25:16, Jim White 26:15.
Sun
11 Jul
nil Rest day. Travel to Wagga.
Week 28 41k - Enjoyed the Grammar XC race. Weight 73.0kg. 206km last 4 weeks.


DateKms Comments
Mon
12 Jul
10 4.30pm. Wagga - Out/back Meadow St to Lake Rd, Lloyds Lane in 43:55 (22:13/21:42). Sore right shin on the way out, loosening the shoe lace helped. Strong run, felt OK.
Tue
13 Jul
12 5.00pm. Trail and road to Calwell, Duggan St easy in 58:18 (4:51/km). Easy, felt OK except a little tired. Hamstring and shin no problem but not 100% better.
Wed
14 Jul
12 Track, Calwell. With David Gates - 1 x 1000m and 2 x 600m with jog/walk recoveries in 6 minutes. 3:35.6, 2:04.9, 2:04.2. Legs OK. Very tired from the early morning/work day. At 7.00pm, 3 x 500m swim in 10:42, 10:33, 11:09. Felt very good.
Thu
15 Jul
9.5 5.00pm. Easy with David around Tuggeranong hill in 47:43 (5:01/km). Quite tired and a niggly hamstring, not moving smoothly. Need to get back to my own training.
Fri
16 Jul
nil Rest day. Fly to Coolangatta (Gold Coast). Picked up new heart rate monitor from Bruce.
Sat
17 Jul
6 3.00pm. Mermaid Beach - easy run with Bruce to Jupiters Casino and back. Felt tired, no energy and the right hamstring was tight. Ave heart rate about 140 for the 30 minutes.
Sun
18 Jul
22.5 7.00am. Race: JAL Gold Coast Half Marathon 21.1k - 90:04 (4:16/km). Started fast, 4:00 at 1k. Had to back off due to discomfort from the right hamstring. Good conditions except for a headwind in the last 5km. 5k splits: 20:14, 21:25 (41:39), 21:41, 22:20 + 4:24.
Week 29 72k - Enjoyed the Gold Coast except for the hammy. Weight 73.0kg.
Mon
19 Jul
nil Rest day. Gold Coast, visit to Movieworld. Hamstring similar symptoms to post Sydney Half Marathon. Can't walk normally or pull leg through. Steve Moneghetti's 5k splits: 14:21, 14:35, 14:35, 15:13.
Tue
20 Jul
nil Rest day. Visit to Seaworld. Hamstring improved.
Wed
21 Jul
nil Rest day. Flying back to Canberra. Total airfare cost was $626.
Thu
22 Jul
nil Rest day. Hamstring feels almost normal when walking.
Fri
23 Jul
nil Rest day. Swam 1000m at Tuggeranong pool as 2 x 500m in under 11 minutes each. Felt strong.
Sat
24 Jul
nil AM - Brisk walk for 1 hour. Heart rate about 90 and 130 at the top of Mt Tuggeranong. At 7.00pm, swim 2 x 500m at Erindale 25m pool in 10:47, 10:53.
Sun
25 Jul
4.5 9.00am. Race: Vets' Handicap at Fadden Pines - 19:13 (4:16/km). In rain, very wet shoes. Felt OK although didn't push hard. Hamstring no problem. Splits: 4:23, 4:02, 4:01, 4:29, 2:17. Encouraging.
Week 30 4k - Recovery week for the hamstring. Weight 73.0kg.
Mon
26 Jul
nil Rest day. Late finish at work. Tired.
Tue
27 Jul
10 4.30pm. Out/back to Banks in 45:23 (4:32/km), running strongly. Pushing for a good time, first use of the HRM. Average heart rate 156, max 163. Felt like 90% effort. Have lost form. Hamstring good but not 100% right. RS 708.
Wed
28 Jul
12.5 3.00pm. Steady pace, easier than yesterday in 59:56 (4:48/km). Hamstring OK. AHR 150. RS 720. Massage at LeBonds.
Thu
29 Jul
2 5.00pm. Walk/run incl 5 x up steps. Max HR 164. Earlier at 3.00pm in Tuggeranong pool, swam 1000m continuous in under 22 minutes.
Fri
30 Jul
6 4.00pm. Track, Calwell. 5 x 300m with 100m walk recoveries in 1:12. Times: 57.1, 57.4, 56.7, 58.6, 57.8. Max HR 171, recovering to 108 after the first to 134 after the 4th.
Sat
31 Jul
15 2.00pm. Race: CCC - Powerhouse 10k - 86th in 41:21 (4:08/km). Strong headwind on the way out, faded after 3k in 11:57. 5k splits 20:37/20:43. Ave HR 164. RS 678. Gerard Ryan 1st in 31:03, Brian Wenn 36:57, Amanda Carey 38:07.
Sun
1 Aug
16

6
9.00am. Vets' Pack Run - McInnes '10' mile in 75 minutes (4:41/km). Started easy, then hard to 50 minutes, tired last 10 minutes. Ave HR 152. RS 710. Felt OK, legs good.

4.00pm. Steps trail run easy with David in 30 minutes. Legs (hamstring) felt great. Tired.
Week 31 67k - Happy the hamstring is going well. Weight 73.0kg.
Mon
2 Aug
nil Motorcycle accident on the CBX 250 riding to work (hit a kangaroo). Bruising and a sore right foot.
Tue
3 Aug
nil Rest day.
Wed
4 Aug
nil Rest day. Swam 1000m at Tuggeranong pool as 2 x 500m in 11:29 and 11:27.
Thu
5 Aug
nil Rest day.
Fri
6 Aug
nil Rest day. At 2.30pm, swam 1000m at Tuggeranong in 22:18. Felt OK. About 30 secs rest at 500m. Even paced.
Sat
7 Aug
nil Rest day.
Sun
8 Aug
nil Rest day.
Week 32 0k - Will miss City to Surf due to the accident. Weight 73.0kg. 143km last 4 weeks.


DateKms Comments
Mon
9 Aug
nil Rest day.
Tue
10 Aug
nil Rest day. Swam about 1300m in the Erindale pool at 3.00pm. Quiet. Felt good.
Wed
11 Aug
nil Rest day.
Thu
12 Aug
nil Rest day. Sick with a cold/flu!
Fri
13 Aug
nil Rest day.
Sat
14 Aug
nil Rest day.
Sun
15 Aug
nil Rest day. 6.00pm swim of about 1300m at Erindale. Felt OK. Hamstring felt a little sore in the morning.
Week 33 0k - Not a good week. Weight 73.0kg.
Mon
16 Aug
nil Rest day.
Tue
17 Aug
nil Rest day.
Wed
18 Aug
nil Rest day. 4.00pm, swam about 1200m steady and easy in the Tuggeranong 25m pool, continuous in about 27 minutes.
Thu
19 Aug
4.7 4.45pm. Track, Calwell. Steady laps on the track with Kevin Bonnett in 22 minutes. Breathing hard, ave HR 155. Hamstring a little niggly but not too painful.
Fri
20 Aug
nil Rest day.
Sat
21 Aug
nil Rest day. At 7.00pm, swam about 1300m at Erindale non stop in 30 minutes. Felt strong.
Sun
22 Aug
6.6 9.00am. Race: Vets' Cross Country Championships. DNF after 2 laps - 3.33k in 31:12 (4:42/km) @ AHR 164 (91%). Struggling with a very sore left calf. Hamstring was no problem and the foot was great! RS 771.
Week 34 11k - Happy to be back running. Weight 73.0kg.
Mon
23 Aug
nil Rest day. Late finish at work.
Tue
24 Aug
5 4.00pm. Track, Calwell. Steady even paced jog in 25:54 (5:10/km) @ AHR 142 (78%). Could notice the right hamstring, but OK. Slow! RS 736.
Wed
25 Aug
6 4.00pm. Steps trail run strong effort but slow in 28:02 (4:40/km) @ AHR 151 (83%). Stopped to chat to Bob Barb at half way. Hamstring and foot no problems at all! RS 705.
Thu
26 Aug
7 Track, Calwell. 10 x 300m with 100m slow walk recoveries. Averaged 67 secs (3:44/km). Felt OK. Steady pace, hamstring no problem at all. Average HR 144.
Fri
27 Aug
nil Rest day. 4.30pm, swam 1100m non-stop at Tuggeranong pool. Felt strong. ECG test results, all clear.
Sat
28 Aug
12 1.15pm. Race: CCC - Brown Trig 6.5k - 21st in 30:16 (4:39/km) @ AHR 164 (91%). New course. Ran strongly at 95% effort. Legs felt good but lacking fitness. Krishna Stanton 1st in 24:14! David Gates 26:47, Charlie 26:50 and Jimmy 29:13. RS 763.
Sun
29 Aug
7 9.00am. Race: Vets' Mt Ainslie 4.5k Handicap - 38th in 18:33 (4:07/km) @ AHR 168 (93%). Warm-up 2.5k. Late to the start line. Full effort but tired from yesterday. RS 693.
Week 35 37k - Comeback going well. Weight 73.0kg.
Mon
30 Aug
8.5 4.30pm. Conder trail run out/back in 40:18 (4:44/km) @ AHR 144 (80%). Generally tired but ran strongly. Hamstring no problem. Should run to a max HR of 145 on these runs. RS 683.
Tue
31 Aug
12.5 Theodore fire trail out/back in 59:30 (4:46/km). Steady effort, strong coming back. 30:00/29:30. A little tired. Earlier at 1.00pm, swim 1000m as 2 x 500m in 11:02 and 11:12 at Tuggeranong pool.
Wed
1 Sep
14.7 New Lanyon course (slightly easier and flatter) in 69:00 (4:42/km) @ AHR 149 (82%). Steady run, easy but not slow. Felt good but tired last 15 minutes. Hamstring OK. RS 700.
Thu
2 Sep
nil Rest day. Tired.
Fri
3 Sep
15 2.00pm.Out/back first part of Mt Rob Roy then high plains road to gate in 77:01 (5:08/km) @ AHR 138 (76%). Walked the steep part. Tired legs. RS 708.
Sat
4 Sep
3 2.00pm. Race: CCC - Carillon 3k XC Relays - 113th fastest time in 11:49 (3:56/km) @ AHR 165 (91%). 1st leg for SCT C Team chasing Jim White and Al Williams. Good result considering no warm-up and yesterday's run. Gerard Ryan 8:44 1st, Susan Hobson 10:04, David Gates 11:01, Charlie Modrak 11:24, Jim White 12:07. RS 649.
Sun
5 Sep
16

6
8.00am. Stromlo - McInnes '10' Mile with Mick Horan and Ted Harrison in 79:12 (4:57/km) @ AHR 142 (78%). Felt Ok although the left calf was sore and right hamstring tired last 2k. RS 703.

5.00pm. Easy local run with David Gates in 32 minutes. Tired. Left calf tight. Hammy OK.
Week 36 75k - Good week. Build up gradually! Weight 73.0kg. 123km last 4 weeks.


DateKms Comments
Mon
6 Sep
nil Rest day. Swim 1000m in Tuggeranong 50m pool in 22:23, no stops. Felt good and strong, esp second 500m.
Tue
7 Sep
9 1.00pm. Interval session, bike path Calwell to Isabella Plains. 4 x 1000m in 3:47, 3:43, 3:49, 3:50 (Average 3:47.2). 2 minutes walk recoveries. Ave HR during about 155, Max HR 169. Felt good but left calf a little 'tired' and hamstring during last bit of the warm-down.
Wed
8 Sep
14.7 1.00pm. Lanyon run out/back in 66:02 (4:29/km) @ AHR 153 (85%). Felt OK, running strongly for a good time. Tough last 4km. Hamstring tender. Later, swam about 1000m in Tuggeranong pool (crowded) in 23:30.
Thu
9 Sep
8 4.00pm. Brian's trail run 'up' in 37:00 (4:38/km) @ AHR 147 (81%). Wet, cold and windy. Steady, fairly easy with 'light' movement. Legs felt great. No problems. RS 680.
Fri
10 Sep
10 5.00pm. Local run to Calwell via the track with David in 48:30 (4:51/km) @ AHR 137 (76%). Easy, slight hamstring niggle. RS 664.
Sat
11 Sep
8.5

7
9.00am. Conder run out/back in 37:22 (4:24/km). Fast tempo, legs felt great.

2.00pm. Race: Interclub, Chapman grass track - 3000m in 11:51.0 (3:57/km) @ AHR 157 (87%). Track slow. Also the 4k fun run in 16:40 steady. Tired. Hammy sore. RS 620.
Sun
12 Sep
16

6
7.30am. Stromlo - McInnes '10' with Mick H, Bob Barb, Steve in 76:40 (4:47/km). Steady strong run. Felt OK. Hammy a little sore.

5.00pm. Easy local run with David Gates.
Week 37 79k - A week heading in the right direction. Weight 73.0kg.
Mon
13 Sep
nil Rest day. Hamstring sore. The weekend and all last week was too hard.
Tue
14 Sep
8.5 5.30pm. With David on the fire trail to Calwell easy in 40:40. Hamstring OK after warming up. Need to return to a progressive training build-up over 3 months and 2 easy days between hard days! Earlier at 3.00pm, swam 1000m at Tuggeranong pool steady in about 24 minutes.
Wed
15 Sep
8.5 3.00pm. Same run as yesterday out/back to end of Hollway St, Calwell Hill in 37:13 (4:23/km). Hammy OK, but generally tired.
Thu
16 Sep
5.5 Track, Calwell. Steady run for 23:40 (4:18/km) @ AHR 149 (82%). Timed a 1000m split of 4:20. Felt OK, legs good. RS 641.
Fri
17 Sep
9 5.30pm. Steady run with David, building speed towards the end. 43:30. Hamstring OK but generally tired. Wet and cold.
Sat
18 Sep
nil Rest day.
Sun
19 Sep
12 9.00am. Race: Canberra Times 10k Fun Run - 218th in 39:55 (3:59/km). Good conditions. Pleased considering previous weeks of training. With and ahead of Maryann Busteed. Didn't fade much. Legs good. Shaun Creighton 30:12 1st, Susan Hobson 33:40. Bruce 36:59. Splits: 3:50, 3:50, 3:56, 4:11, 4:10 (19:57), 4:09, 3:54, 4:07, 4:01, 3:47. At 5.00pm, swam 1000m at Erindale in 23:01.
Week 38 43k - Happy to break 40 in the Canberra Times. Weight 73.0kg.
Mon
20 Sep
nil Rest day. Late day at work.
Tue
21 Sep
12.5 5.00pm. Theodore fire trail out/back in 58:37 (4:41/km) @ AHR 149 (82%). High HR before starting. Ran after a nap, fairly strong. Legs OK, but tired. RS 699.
Wed
22 Sep
nil Rest day. Late finish at work.
Thu
23 Sep
9 4.30pm. Track, Calwell. 3k warm-up. 10 x 400m with 2:10 walk/jog recoveries. 82.6, 84.2, 82.7, 82.0, 82.8, 79.7, 77.6, 78.2, 78.5, 78.1. Ran the last 5 barefoot. Felt OK. Good conditions. High HR of 169.
Fri
24 Sep
5 5.00pm. Easy run on the fire trail with David in 25 minutes after a long work day. Tired. Hamstring niggly.
Sat
25 Sep
9 7.00am. Easy local run with David for 45 minutes. Legs good. Felt fresh. At 7pm, swam 1600m continous in the Erindale 25m pool.
Sun
26 Sep
10

4
7.00am. Easy run with David to south Gordon and back. Warm.

9.30am. Race: Vets' Handicap Forest Drive, Stromlo - 4k in 16:05 (4:01/km) @ AHR 162 (90%). Ran hard, felt tired during the first 2k. Splits: 4:10, 4:29, 3:51, 3:33. RS 651.
Week 39 49k - Recovery week from the Canberra Times 10k. Weight 73.0kg.
Mon
27 Sep
nil Rest day. Late finish at work.
Tue
28 Sep
12.5 5.00pm. Theodore fire trail out/back in 55:57 (4:28/km) @ AHR 152 (84%). Running for a fast time (tempo). Felt tired so a good effort. Hamstring improved during the run. RS 681.
Wed
29 Sep
12 5.00pm. Easy fire trail run with David in 61 minutes. Legs felt good.
Thu
30 Sep
10 4.30pm. Track, Calwell. 5k warm-up with David. 8 x 400m with 2 minute jog/walk recoveries. 83.3, 80.4, 78.9, 78.5, 81.9, 79.2, 76.8, 77.4. Last 3 barefoot. Felt OK, a little tired. Max HR 171 (95%).
Fri
1 Oct
8.5 4.00pm. Conder run clockwise in 37:15 (4:23/km). Fast and relaxed. Slowed the last 2k.
Sat
2 Oct
10 11.00am. Steady run with David to Conder and back in 50 minutes. Legs felt good. AHR 137. At 7.00pm, swam 1700m at Erindale 25m pool continuous. Felt good.
Sun
3 Oct
14 7.30am. Easy run with David to the high trail west of Gordon in 70:05 (5:00/km). Tired but legs and hamstring felt OK.
Week 40 67k - OK week but need more mileage. Weight 73.0kg. 238km last 4 weeks.


DateKms Comments
Mon
4 Oct
10 8.00am. Race: Sri Chinmoy 10k - 44:27 (4:27/km). Steady run, no warm-up. Slowed last 3k including 2 short walks. 21:22/23:05.
Tue
5 Oct
nil Rest day. Late finish at work.
Wed
6 Oct
14.7 4.00pm. Lanyon run out/back in 63:45 (4:20/km) @ AHR 157 (87%). Strong tempo for a good time. Legs great but felt tired last 15 minutes. RS 680.
Thu
7 Oct
7 5.30pm. Track, Calwell. After a tiring work day. 8 x 300m with 300m jog/walk recoveries in 2:55. Times: 58.9, 59.3, 57.8, 57.5, 58.6, 57.3, 58.9, 58.5. Steady efforts, a little ahead of David. Legs great.
Fri
8 Oct
8.5 5.00pm. Hollway Street out/back in 37:30 (4:25/km) running strongly. Tired but hamstring good.
Sat
9 Oct
9 9.30am. Race: Interclub - Kambah No.3 Oval grass track. 800m in 2:31.0. (72/79). 400m in 75.0. Then 4 laps of sprinting straights and jogging the bends. 4k fun run in 19:39, felt good. Max HR in the 800m was 169.
Sun
10 Oct
16 7.30am. Local run to Lanyon and back plus Tharwa Rd with David in 75:38 (4:44/km). Easy, quite tired from yesterday's racing. Hammy tight towards the fnish.
Week 41 65k - OK 800m race. Weight 73.0kg.
Mon
11 Oct
nil Rest day. Late finish at work.
Tue
12 Oct
7 4.30pm. Track, Calwell. 10 x 200m with 200m jog/walk recoveries in 2 minutes. 34.6, 34.0, 33.3, 32.8, 33.1, 33.5, 33.4, 33.4, 34.3, 34.2. Averaged 33.7. Legs good and loose. Not flat out. Cool and windy.
Wed
13 Oct
17 11.00am. Stromlo. Geoff's Corkwoods run in 74:36 (4:23/km) @ AHR 155 (86%). Running strongly for time, esp the second half. Legs good but a little tired. 38:27 at the Corkwoods gate. RS 679.
Thu
14 Oct
10 4.30pm. Track, Calwell. With Brian Wenn. 8 x 400m with 400m jog recoveries in 3 minutes. 75.2, 75.0, 78.8, 76.3, 73.9, 77.6, 74.7, 77.1. Averaged 76.1. Ran barefoot. Good conditions. Felt great.
Fri
15 Oct
8.5 5.00pm. Conder trail run easy in 40:30 (4:46/km). Legs good and loose but tired. In the morning, swam 1000m in 21:31 and 500m at Tuggeranong in 10:42. Amazing swim, felt good.
Sat
16 Oct
8 2.00pm. Race: Interclub - 1500m, 9th in 4:55.7. Ran hard, didn't feel fresh. Good race with Ian McKenzie. Also the 4k fun run in 15:15 (3:49/km). Hamstring good.
Sun
17 Oct
10 9.00am. Race: 3 Peaks Relay - 1st leg for SCT 'B' - 8k in 38:38 (4:50/km) @ AHR 163 (91%). Tired on the uphills, ran well down Mt Majura. Legs OK. High HR of 170. At 7.00pm, swam approx 1500m at Erindale continuous. RS 787.
Week 42 60k - OK 1500m and 4k fun run. Weight 73.0kg.
Mon
18 Oct
6 8.00am. Steps run easy and slow in 39:06 (4:51/km). Quads sore from yesterday's downhills. Hamstring good. Sore throat.
Tue
19 Oct
4 4.30pm. Track, Calwell. Just the warm-up jog with Kevin and Bob easy. Quads still sore. Very sore throat.
Wed
20 Oct
nil Rest day. Sick.
Thu
21 Oct
8.5

7
12.05pm. Conder trail run easy in 39:30 (4:39/km) @ AHR 153 (85%). Good legs but not over the sore throat. RS 711.

4.30pm. Track, Calwell. 5 x 400m with 400m jog recoveries in 3 mins. 72.8, 77.2, 75.5, 73.9, 75.2. Ave 74.9. Barefoot running with Brian Wenn.
Fri
22 Oct
8 5.30pm. Brian's run easy in 37:24. Hammy sore in the latter stages.
Sat
23 Oct
14.7

4
10.30am. Lanyon out/back steady in 64:47 (4:24/km). Legs great. A little tired. Still not 100% well.

4.00pm. Race: Interclub - 4k fun run steady in 15:58 (4:00/km). Felt OK.
Sun
24 Oct
8.3 1.00pm. Conder trail run easy, low HR in 39:58 (4:49/km) @ AHR 137 (76%). Still quite tired. Not 100% over the sore throat. RS 660.
Week 43 60k - Ordinary week but a good track session. Weight 73kg.
Mon
25 Oct
nil Rest day. At 6pm, swam 1000m in about 25 minutes at Tuggeranong. Felt easy. Health improving and feeling better.
Tue
26 Oct
8.5

6
1.00pm. Conder run in 36:27 (4:17/km). Strong middle and final hill. Breathing and hammy great. 4 secs off best time.

4.30pm. Track, Calwell. With Brian Wenn. 8 x 200m with 3 minute jog/walk recoveries. 32.2, 31.7, 31.7, 32.2, 32.6, 32.8, 33.6, 33.2. Average 32.5. Ave HR 166, recovering to 120-127 between 200s.
Wed
27 Oct
16 5.00pm. Stromlo - Corkwoods run but 1k loop missing in 76:30 (4:47/km). Very tired from early so ran easy. Tough. Earlier at 3.30pm, swam 1000m at Tuggeranong in 21:28, a PB for 1k.
Thu
28 Oct
6 4.30pm. Track, Calwell. 6 x 400m with 2:30 jog/walk recoveries. 78.4, 78.8, 75.5, 81.3, 76.9, 80.1. Average 78.5. Hard. Still very tired from Tues and Weds. Sore left groin and right hammy. Not flat out.
Fri
29 Oct
5 4.00pm. Bike LBG West Basin fast at 26.8 kph. Then out/back run to Stromlo easy in 23:15 (4:39/km) @ AHR 136 (76%). Left groin sore early but OK later after warming up. RS 632.
Sat
30 Oct
5 2.00pm. Race: Interclub - 1500m in 4:59.6. Laps of 77, 77, 85, 59 (300m). Also the 2000m Steeplechase steady in 7:45.6. Felt OK.
Sun
31 Oct
20 11.00am. Stromlo - long run steady in 95:24 (4:45/km) @ AHR 142 (79%). Legs good, but a little tired from yesterday. Ran the Central Six course then the big hill to the river and half jogalong. RS 675.
Week 44 66k - OK 1500m and 2k Steeplechase. Weight 73.0kg. 251km last 4 weeks.


DateKms Comments
Mon
1 Nov
9 6.00pm. Slow easy trail recovery run in 43:40. New 'Y' course, double out/back. Calves very sore. Hamstring good but generally tired. Late finish at work.
Tue
2 Nov
7 Track, Calwell. With Brian Wenn and Kevin Bonnett. 8 x 200m with 200m jog/walks in 2 minutes. Kevin running 400s. 34.4, 34.2, 33.8, 34.1, 33.7, 34.4, 34.3, 34.4. Average 34.2. Track damp. Wearing training shoes. Felt OK.
Wed
3 Nov
14.7 4.00pm. Lanyon run out/back in 65:35 (4:28/km) @ AHR 143 (79%). Negative split. Legs good (due to the easier session yesterday?). RS 639.
Thu
4 Nov
5

7
5.00pm. Out/back fire trail easy in 23 minutes. Legs felt good.

7.15pm. Race: Vets' 1500m - 7th in 5:03.1. Started too fast and lost motivation. Laps: 72, 79, 90, 63.1 (300m). Not as hard as last Saturday's 1500m. 4.5k warm-down with Brian Wenn.
Fri
5 Nov
8 Brian's trail run slow and easy in 40:12. Quite tired from a long work day.
Sat
6 Nov
4.5 2.00pm. Race: Interclub - 800m in 2:24.5. Slow first lap then slowed again on last turn by a slowing James Bromhead. Also, 3000m in 10:52.8 (3:38/km) @ AHR 165 (92%). Good race with Miriam Bankovsky, 3:27 at 1000m. Tough conditions. RS 598.
Sun
7 Nov
19 'Great Train Challenge' (SCT club event). With Brian Wenn to Tuggers Station, Tisseys Crossing, back on Monaro Hwy in 88:30 (4:40/km). Felt good. HR around 145.
Week 45 74k - Good week and 800m race. Weight 73.0kg.
Mon
8 Nov
nil Rest day. Late finish at work.
Tue
9 Nov
7 4.30pm. Track, Calwell. With Brian Wenn and Bob Barb. 8 x 300m with 2 minute walk recoveries. 52.4, 51.3, 51.0, 51.6, 51.9, 53.7, 54.6, 54.6. Average 52.6 (2:55/km pace). Felt OK but it was tough. A little too fast.
Wed
10 Nov
17 5.30pm. Stromlo - Corkwoods Geoff Moore run in 74:52 (4:24/km) @ AHR 149 (83%). Steady early then strong, fast on the flats and downs, easy on the ups. 38:12 at the Corkwoods gate. Good run. RS 656.
Thu
11 Nov
7 7.00pm. Race: Vets' Track - 200m in 29.6 (PB by 0.2 secs). Etonic shoes. Also, 400m in 65.3. Not fresh at all. No speed. Also did the High Jump in 1.45m.
Fri
12 Nov
8.5 Conder trail run steady in 39:55 (4:42/km). Legs OK but easy on the uphill sections.
Sat
13 Nov
10 2.00pm. Race: Interclub - 1500m, 6th C-Grade in 4:49.1. Felt comfortable, trailing James Bromhead all the way. Finished ahead of Brian Wenn! Laps of 76, 78 (2:34), 77, 58 (300m). Also the 2000m Steeplechase easy in 7:55.0. 2k warm-up, 5k warm-down.
Sun
14 Nov
18 9.00am. Stromlo - Steady Vets' Pack Run with Brian Wenn and Bob Barb in 84:12 (4:41/km) @ AHR 154 (86%). Quite a strong second half, hills were tough. RS 721.
Week 46 67k - Happy to be sub-4:50 in the 1500m race! Weight 73.0kg.
Mon
15 Nov
6 6.30pm. Steps trail run easy in 29:48. After a long work day. Quite tired. OK except for a slight right hamstring niggle last 10 minutes.
Tue
16 Nov
8 4.30pm. Track, Calwell. With Brian Wenn. 4 x 400m, 3 x 300m, 3 x 200m with 2 min jog/walk recoveries and 3 minutes between sets. 73.8, 75.1, 72.4, 72.9 - 54.6, 53.3, 53.5 - 33.7, 33.5, 32.7. Tough session but felt OK. Not flat out.
Wed
17 Nov
17 4.30pm. Stromlo. Geoff Moore's Corkwoods 17k in 76:15 (4:29/km). Felt OK, easy to strong on flats and downs, slow on the up hills. Legs good but a little tired. Saw Derek Froude and Barbara Moore running.
Thu
18 Nov
8 Track, AIS Bruce. 40 minutes warm-up on trails steady then some laps. 4 x 100m strides. Felt OK but not race fresh.
Fri
19 Nov
8 6.00pm. Track, Calwell. 4k warm-up then 10 x 200m with 200m jog recoveries in 1:34. 36.3, 36.1, 35.9, 35.8, 36.0, 35.0, 37.0, 34.9, 34.3, 36.2. Average 35.8. Steady pace. Earlier at 1pm, swam 1000m continous, faster last 300m.
Sat
20 Nov
6

4
11.00am. Steps run slow and easy in 29:59.

4.00pm. Race: Interclub 4k Fun Run - 14:35 (3:39/km). Splits of 3:29, 3:43, 3:47, 3:36. Ran hard although tired. No warm-up.
Sun
21 Nov
18 Lake Ginninderra long run in 83:15 (4:37/km). While watching the Sails Triathlon, part of the bike course and 2 laps of the run course. Ran strongly, felt good.
Week 47 75k - Good week and 4k race. Weight 73.0kg.
Mon
22 Nov
nil 5.00pm. Swam 1000m in 25 minutes at the Tuggeranong 25m pool. Felt OK although tired from work.
Tue
23 Nov
7 Track, Calwell. With Brian Wenn. OK conditions. 1000m in 3:19, 800m in 2:37, 600m in 1:59, 400m in 72.3, 200m in 32.8. Jog/walk recoveries in 2 minutes. Felt OK although the 800 and 600 were hard. Legs good. Speed OK.
Wed
24 Nov
20 5.30pm. Long run after a long work day. Easy Theodore fire trail incl summit of Mt Tuggers and Conder trails at 5:00/km average pace. High HR of 160.
Thu
25 Nov
9.5 7.00pm. Race: Vets' Track. 1500m pacing Jim Tucker in 5:08.4. Slow through 800 in 2:51 but a fast last 700m and last 400m in 75 secs. 4.5k warm-down with Geoff Moore. Also ran 500m of the A-Grade 1500m race in 1:29. Also, 5-lap Spiral Handicap (2,040m) 11th in 7:13.1 (3:32/km) incl 2 jogs.
Fri
26 Nov
8 6.00pm. Easy local trails including part of the new Conder track in 39:30. Earlier swam 3 x 400m at Tuggeranong in 8:28, 8:35, 8:50. Felt OK.
Sat
27 Nov
6

6
11.00am. Steps trail run down, easy in 30:50.

2.00pm. Race: Interclub - 1500m in 4:59.2. Also, 400m Hurdles in 76.2, 1500m Walk in 9:09.6, 2000m Steeplechase in 7:54.9, High Jump 1.50m and Discus 18.40m.
Sun
28 Nov
9 9.00pm. Race: Vets' Handicap Lake Ginninderra 3.3k - 11:56 (3:37/km). Ran strongly. Tired after yesterday's racing so didn't give it everything.
Week 48 65k - Enjoyed the racing this week. Weight 73.0kg. 281km last 4 weeks.


DateKms Comments
Mon
29 Nov
17 6.00pm. To Lanyon Homestead gate then the high trail above Gordon, back via Conder in 79:30 (4:40/km). Felt good. Striding out on the flats and walked the steep hills. No problems.
Tue
30 Nov
8 4.30pm. Track, Calwell with Brian Wenn. 8 x 300m in 2 sets of 4 - 2 minute slow walk recoveries and 5 minutes between sets. 53.9, 53.9, 54.1, 55.7 - 54.6, 53.3, 52.8, 52.8. Average 53.9. Earlier at 12.30pm swam 1200m at Tuggeranong pool.
Wed
1 Dec
8 5.30pm. Very easy out/back on the Conder fire trail in 42:24 (5:18/km). Very tired. Hot at 34C.
Thu
2 Dec
6 8.00pm. Race: Vets' Track - A-Grade 3000m, 19th in 10:16.4 (3:25/km). Ran barefoot. Conditions OK, cool but windy. Splits: 3:16, 3:32, 3:28. Last lap in 80 secs. Felt OK but lost concentration in the 2nd km, probably started too fast for fitness level. Elaine Cooper 1st lady in 9:58.
Fri
3 Dec
10 5.00pm. New out/back Conder fire trail steady medium effort in 46:20. Even split out/back.
Sat
4 Dec
24

5
7.00am. Stromlo with Nigel Coldrick. Deek's run via Pipe Flat to Uriarra and Mt Stromlo in 1:56:46 (:52/km). Steady, legs tired but breathing good.

6.00pm. Race: Parliament House Relays 10 x 1637m. Ran 2 legs, first for SCT in 5:42 and second for Vets in 5:43 (3:29/km pace).
Sun
5 Dec
16 8.00am. Stromlo with Kevin Bonnett and Geoff Monro following the AIS pack the first few kms (Simon Doyle, Deek, Andy Lloyd, Rod Higgins, Carolyn Schuwalow, Sue Hobson etc). They were running 4 minute km pace after the first easy 2k. We took short-cuts and finished in 71:45 (4:29/km). Evening swim, 1200m at Tuggeranong.
Week 49 94k - Good 3000m but can run faster! Weight 73.0kg.
Mon
6 Dec
nil Rest day. Late finish at work.
Tue
7 Dec
7 4.30pm. Track, Calwell with Brian Wenn. 10 x 200m in 2 sets with 2 minute jog/walk recoveries and 5 minutes between sets. 31.6, 31.0, 32.1, 31.8, 32.2 - 33.0, 32.5, 31.6, 31.7, 32.3. Average 32.0.
Wed
8 Dec
20 Steady easy run to Gordon Ridge and back in 95:30 (4:47/km) @ AHR 138 (77%). Quite strong for the first hour then faded. RS 659.
Thu
9 Dec
nil Rest day. Swim after work for 30 minutes at Tuggeranong pool.
Fri
10 Dec
nil Rest day.
Sat
11 Dec
9

5
7.00am. Conder fire trail out/back in 40:26 (4:30/km). Steady, good pace on the flats.

4.00pm. Race: GIO 'Mini' Triathlon. My first triathlon! 400m swim, 18k bike, 5k run. 1:09:27. Splits: 9:46, 39:51, 19:48. Mid-pack in the swim, slow bike with a headwind, good run passing about 30 runners.
Sun
12 Dec
12

10
9.30am. Stromlo after work. With Brian McGlynn, steady run in 55:47 (4:40/km). Quite tired from yesterday's race.

5.00pm. New lap of Tuggeranong Hill trails easy in 48 minutes.
Week 50 63k - Enjoyed the triathlon but I need a new bike. Weight 73.0kg.
Mon
13 Dec
6 7.30pm. Steps run 'down' in 25:54 (4:19/km) a course PB? Quite strong running but not flat out. Felt OK even after a long work day.
Tue
14 Dec
11 4.30pm. Track, Calwell. Warm-up to the track and warm-down home. 6 x 500m controlled with 300m jog/walk recoveries. 1:44.9, 1:42.6, 1:42.4, 1:40.9, 1:45.7, 1:43.4. Average 1:43.3 (3:27/km). Barefoot on a wet track.
Wed
15 Dec
8.5 6.00pm. Conder run clockwise in 37:16 (4:23/km). Ran strongly and felt OK although tired.
Thu
16 Dec
nil Rest day. Very late finish at work.
Fri
17 Dec
nil Rest day. Very late finish at work.
Sat
18 Dec
25.5 8.00am. Local trails - Theodore, Lanyon, Conder, Banks in 2:03:30 (4:50/km) @ AHR 144 (80%). Steady run, felt OK, no problems. RS 696.
Sun
19 Dec
nil Rest day. Working then Christmas Party.
Week 51 51k - Not great, busy with work. Weight 74.0kg.
Mon
20 Dec
nil Rest day. Long day at work.
Tue
21 Dec
21 Finished work early enough to run. Long, easy to Gordon Ridge and back in 1:43:40. Felt OK.
Wed
22 Dec
nil Rest day. Late finish at work.
Thu
23 Dec
nil Rest day. Late finish at work.
Fri
24 Dec
nil Rest day. After work, swam 1500m at Tuggeranong pool as 5 x 300m. Strong swimming, 5:52 average.
Sat
25 Dec
5 Wagga - Easy trail run on Willans Hill with Anne in 25 minutes.
Sun
26 Dec
nil Wagga - Rest day.
Week 52 26k - Work induced lack of running. Weight 74.0kg. 234km last 4 weeks.


DateKms Comments
Mon
27 Dec
nil Rest day.
Tue
28 Dec
nil Rest day. After driving back from Wagga, swam 1500m at Tuggeranong as 5 x 300m in 5:47, 5:54, 6:05, 6:06, 6:10. Felt OK.
Wed
29 Dec
23 Long run including Lanyon and Gordon Ridge in 1:50:36 (4:48/km) @ AHR 148 (82%). Quite strong running but tired last 3k. Have lost fitness. RS 710.
Thu
30 Dec
6

4
3.00pm. Steps trail run 'down' in 27:42 (4:37/km). Steady pace. Hot.

6.00pm. Race: Vets' Track Woden grass - 100m in 14.9, 400m in 72.9, 3000m in 11:14.0 (3:42, 3:48, 3:44). Quite tired.
Fri
31 Dec
nil 9.00am. 60k bike ride with Jim Tucker past Tharwa to Hunysuckle turn and back. Average speed 20 kph. Tired!
Sat
1 Jan
22 8.30am. Long run, Gordon Valley and Lanyon in 1:50:12 (5:00/km). Tired from early but legs fine with no injury niggles. At 7.00pm, swam 4 x 300m in Tuggeranong 25m pool in 5:39, 5:52, 5:57, 6:11.
Sun
2 Jan
18 8.00am. Stromlo with Kevin Bonnett, Geoff Monro, Graham Burke, Rob Johnson and Trent. Warm-up first 2k then 16k in 72:34. Very tired second half. 6.00pm, bike to Tuggeranong pool and swam 1500m in 31:30.
Week 53 73k - Last week of '93, bring on 1994! Weight 73.0kg.


The End - 3,211 km (60.6k per week)