Ewen's Running Diary - 1994

This page is my running diary from 1994, the year I turned 37. Interesting year. When I ran more mileage my races were faster. I also ran some good short races on low mileage.

My best results during 1997 were: 100m - 14.3, 200m - 29.5, 400m - 63.2, 800m - 2:27.4, 1500m - 4:54.7, 3000m - 10:46.4, 5000m - 18:21.8, 10000m - 38:20.7, 2k Steeplechase - 7:46.0, 3k Steeplechase - 11:12.3, 1500m Walk - 9:16.4, 5k road - 19:02, 10k road - 38:29, Half Marathon - 83:54, 12k Cross Country - 51:01, High Jump - 1.55m.

Links to all my online diaries: 1988, 1991, 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
3 Jan
9 5.00pm. Conder fire trail out/back in 39:15 (4:22/km). Felt good so ran strongly. Even splits.
Tue
4 Jan
7 8.00pm. Race: Interclub - 4k fun run in 14:45 (3:41/km). Promising - no warm-up so an easy 1st km. Finished ahead of Fiona and Amanda. Also ran the 3000m steady in 11:31.0.
Wed
5 Jan
nil Bike to Tuggeranong pool (25m set up). 2,100m as 7 x 300m intervals. 5:37, 5:47, 5:37, 5:42, 6:08, 6:29, 6:31. Felt good.
Thu
6 Jan
6 5.00pm. Steps run (up) in 28:24 (4:43/km). Slow start. Felt tired, no zip in the legs.
Fri
7 Jan
nil Rest day. Drive to Sydney.
Sat
8 Jan
30 5.00am. Race: Palm Beach to Manly 30k. 80th in 2:24:42 (4:49/km). Started easy with Nigel then ran with Malcolm between 6 and 23k (2:20 for Malcolm). 72:34 at 15k. Very tough last 6k at 5:13/km. Hot at 30C but low humidity. OK result. Bad left calf cramp whilst swimming after with Trevor V. Nigel ran 2:37.
Sun
9 Jan
nil 6.00pm. Tuggeranong 50m pool - 1500m as 3 x 500m steady in 10:09, 10:14, 10:08. Felt good.
Week 01 52k - Good 4k and OK 30k races. Weight 74kg.
Mon
10 Jan
nil Rest day. Left calf sore - very tender to the touch.
Tue
11 Jan
nil Rest day. Swim at Tuggeranong pool - 3 x 500m strong in 9:49, 9:56, 10:21.
Wed
12 Jan
9 Conder fire trail out/back in 39:41 (4:25/km), running strongly. Hot at 30C.
Thu
13 Jan
9 8.00pm. Race: Vets' Track - 3000m in 10:55.0. Splits: 3:28, 3:46, 3:40. Found it tough - windy and a bit out of shape. Also ran the C-grade 3000 very easy in 14:27. Warm-up 3k with Brian McGlynn.
Fri
14 Jan
nil Rest day.
Sat
15 Jan
8 2.00pm. Race: Kosciusko Classic 8k - 28th in 37:15 (4:39/km) PB. Ran hard, finishing ahead of Brett and Nick Hearnshaw.
Sun
16 Jan
10 8.00am. Race: Deakin Health Spa Olympic Distance Triathlon (1500m/40k/10k) - 245th out of 265 finishers in 2:46:55. Splits: 36:17/1:28:08/42:30. 83rd fastest run split. Cool water in LBG, lost direction and last out of the water. Slow bike at 27.2 kph but a good run.
Week 02 36k - I'm not a triathlete! Can't swim. Weight 74.0kg.
Mon
17 Jan
nil Rest day. Swim in the Tuggeranong 25m pool. About 600m of stop/start swimming. Too crowded.
Tue
18 Jan
nil Rest day. Long day at work.
Wed
19 Jan
3 6.30pm. Race: Aquathlon Race 1, 500m swim/3k run. 113th in 24:55 (13:19/11:36). Swim leg was long. Almost last out of the water (rough conditions), passed quite a few on the run.
Thu
20 Jan
3 7.00pm. Race: Vets' Track - 1500m in 5:00.3. Even paced. Time an indication of lost form. Short warm-up after hurrying to the track after a long work day.
Fri
21 Jan
nil Rest day. Trip to Narooma Caravan Park with Mal, Joy, Jim, Liz and Kath. Great weekend.
Sat
22 Jan
nil Rest day. Narooma.
Sun
23 Jan
nil Rest day. Narooma.
Week 03 6k - Not a good week. Weight 74.0kg.
Mon
24 Jan
9 7.00pm. Conder fire trail out/back in 38:57 (4:20/km). Ran strongly and felt OK although tired from a long day at work. Very hot.
Tue
25 Jan
8 3.00pm. Conder run clockwise in 37:40 (4:26/km). Ran strongly but relaxed. Felt OK but faded the last 3k. Very hot, over 30C.
Wed
26 Jan
15

6
8.00am. Easy with Brian McGlynn on trails around Gordon in 74:20 (4:57/km). A little tired but no problems.

6.30pm. Race: Aquathlon Race 2 - 800m swim, 5k run - 37:35. OK swim on flat water, with Terry Scott. Good run. Splits: 17:06/20:29.
Thu
27 Jan
8 8.00pm. Race: Vets' Track. 5000m A-grade - 28th in 18:56.0 (3:47/km). Ran quite hard, but evenly, mostly with Al Williams and Michael Dupe. Heart rate around 164. Splits: 3:43, 3:44, 3:50, 3:56, 3:42. Warm-up 2k, down 1k.
Fri
28 Jan
nil Rest day. Helping at the Grand Prix Athletics meeting at the AIS.
Sat
29 Jan
10.3 9.30am. New Tuggeranong Hill course in 46:30 (4:30/km) steady effort. Felt OK. Afternoon swim in Tuggers 25m pool, 5 x 300m in 5:50, 5:54, 5:56, 5:55, 6:14.
Sun
30 Jan
17 8.00am. Familiarisation run on the Mt Coree ACT Mtn Running Champs course with Geoff Monro, Gordon Nightingale and Johnny Muir. Very tough! Hit the wall. Lots of walking. 1:44:00 (6:06/km).
Week 04 73k - Much better week. Weight 74.0kg. 167km last 4 weeks.


DateKms Comments
Mon
31 Jan
10.1 5.00pm. Tuggeranong hill lap anti-clockwise in 46:12. Ran strongly. A little sore from yesterday's Mt Coree.
Tue
1 Feb
6 Track, Calwell. With Brian Wenn and Brian McGlynn, 8 x 200m steady with a tailwind in 36.8, 37.2, 36.7, 35.6, 35.0, 34.5, 36.1, 34.2. Average of 35.7. Also, swim at Tuggers 50m pool, 3 x 500m in 10:01, 10:14, 10:34.
Wed
2 Feb
6

6
4.00pm. Steps run 'down' stronly in 27:06 (4:31/km). Felt good.

6.30pm. Race: Aquathlon Race 3 - 1000m/6k. 48:11 (22:48/25:23). Felt OK. Swim was rough, went off course a bit. Ran hard.
Thu
3 Feb
10 4.00pm. Tuggeranong hill loop steady in 46:47. Very tired legs from yesterday's race.
Fri
4 Feb
4 Track, Calwell. 8 x 300m in 56.7, 57.0, 57.8, 57.0, 55.5, 56.2, 57.8, 56.9. Average 56.9. Ran barefoot. Calm, track OK. Also went for a 15k bike ride.
Sat
5 Feb
24 7.00am. Cotter '15 mile' in 2:04:12 (5:11/km). Easy first half, 76 minutes at Padovan's crossing. Some strong running in the second half. Felt good.
Sun
6 Feb
15 9.00am. Stromlo Vets' Pack Run. Did the 'gunbarrel run' medium paced with some strong efforts on the hills in 70:06 (4:40/km). A little tired. Evening swim Tugg 50m pool, 3 x 500m in 10:09, 10:19, 10:43.
Week 05 81k - Good week. Enjoyed the Cotter run. Weight 74.0kg.
Mon
7 Feb
10 6.00pm. Tuggeranong hill loop easy with David Gates in 48:30. Hot, over 30C! Legs OK but calves a little sore.
Tue
8 Feb
7 4.30pm. Track, Calwell. 10 x 200m with 200m walk/jog recoveries. 33.3, 34.3, 33.9, 34.2, 34.5 - 34.4, 34.2, 34.6, 35.6, 34.6. Average 34.3. Ran hard, track good. Also, 7pm at Tuggers 50m pool, 1200m slow and easy.
Wed
9 Feb
16 6.00pm. After riding to summit of Mt Stromlo and back from Deek's Drive in 30 minutes. Slow and easy with Jim Tucker and John Dimitriou in 82:40 (5:10/km). Felt tired.
Thu
10 Feb
13 7.00pm. Race: Vets' Track. B-grade 1500m - 3rd in 4:57.1. Also A-grade 3000m - 18th in 10:46.7. Splits: 3:31, 3:41, 3:35. Legs OK but tired from not enough sleep. 6k warm-up Eucalypt Trail in 28 minutes. Saw Priscilla Welch.
Fri
11 Feb
10 6.00pm. Tuggeranong hill loop in 43:15. Fast run for time in rain and mud! Felt OK.
Sat
12 Feb
9.5 7.00am. Easy with David Gates to south Banks and return in 49:10. Swim at 1.00pm in AIS 50m pool, 3 x 500m in 9:56, 10:17, 10:56 trying to swim fast.
Sun
13 Feb
16

6
AM. Corkwoods run steady with Brian McGlynn and Dave Hobson in 75:30 (4:43/km). Felt OK. Later, bike to Tuggers pool and 800m easy swim.

PM. Easy out/back run with David Gates.
Week 06 87k - Good week and 1500m race. Weight 74.0kg.
Mon
14 Feb
nil Rest day. Late finish at work.
Tue
15 Feb
18 1.00pm. From Queanbeyan home via railway trails (windscreen repair) in 86:20 (4:47/km). Quite strong early but tired later. 3.00pm, bike back to pick up car.
Wed
16 Feb
9 6.30pm. Race: Aquathlon Race 5 - 800m swim, 5k run. 42:18 with splits of 21:34/20:44. Swim was long and rough, a bit off course. 4k warm-up.
Thu
17 Feb
7 5.30pm. Track, Bruce TAFE. Barefoot on the grass track, 6 x 400m with 2:30 jog/walk recoveries. 75.4, 75.8, 74.8, 74.1, 75.3, 74.7. Average 75.0. Windy. Felt OK.
Fri
18 Feb
nil Rest day. Swim in the Tuggers 25m pool. 6 x 300m strong in 5:55, 5:57, 6:04, 6:10, 6:14, 6:13. Tired.
Sat
19 Feb
24

5
7.30am. Cotter '15 mile' in 1:49:15 (4:33/km). Strong run with Bob Harlow, Tim Chambers and Al Williams. 66:30 at Padovan's crossing. Felt good.

4.00pm. Race: Interclub 4k Fun Run - 20th in 15:28. Steady, calves sore, quite tired.
Sun
20 Feb
10 7.00am. Very easy with Brian McGlynn to Lanyon and back in 48:54. Felt OK. Later, swim in Tuggers pool very easy 400m with Graeme and Catriona.
Week 07 73k - OK week, good Cotter 15. Weight 74.0kg.
Mon
21 Feb
6 4.00pm. Tuggeranong 25m pool swim 6 x 200m averaging 3:39 (27:20 1500m pace).
6.00pm. Very easy out/back with David. Tired.
Tue
22 Feb
6 4.30pm. Track, Calwell. 5 x 300m hard with 100m slow walk 1:20 recoveries. 52.2, 52.4, 52.0, 52.8, 52.5. Average 52.4. That was hard. Fastest 300s for a while.
Wed
23 Feb
5 6.30pm. Race: Aquathlon Race 6 - 500m swim, 3k run in 25:28. Slow swim and transition. Ran OK although tired from a long work day. 2k warm-down with Geoff Monro.
Thu
24 Feb
13

7
5.00pm. Strong run to Lanyon and back in 60:30 (4:39/km). Heart-rate between 145 and 150. Felt good.
9.00pm. Race: Vets' Track - 3000m Steeplechase, 2nd in 11:48.2 behind Al Williams. Tired and faded in the last km. Also, ran the early 3000m starting easily in 12:39.0 (4:24, 4:12, 4:03).
Fri
25 Feb
9 4.00pm. Conder out/back easy in 41:30. Felt OK.
Sat
26 Feb
2

6
2.00pm. Race: Interclub - 800m easy in 2:33.1.

6.00pm. Race: Sri Chinmoy Mini Triathlon (500m/21k/5k). 1:10:47. Great race! Back of wave in the swim, good bike at 32.3 kph, not passed on the run. Splits: 12:42, 39:03, 19:01.
Sun
27 Feb
nil Rest day. Nowra for M and D.
Week 08 54k - Enjoyed the triathlon. Weight 74.0kg. 295km last 4 weeks.


DateKms Comments
Mon
28 Feb
nil Rest day. Very late at work.
Tue
1 Mar
10 Track, Calwell. 5k warm-up. 6 x 500m steady with Brian McGlynn, 300m jog/walk recoveries. 1:48.4, 1;44.4, 1:43.5, 1:40.4, 1:42.2, 1:39.1. Average 1:43. Felt good, no problems.
Wed
2 Mar
14 5.00pm. Long run with David Gates and Brian McGlynn on the railway trail and back via Monaro Hwy in 70 minutes. Felt good.
Thu
3 Mar
10 7.30pm. Race: Vets' Track. 1 mile in 5:18.0 (4:56 1500m speed). 80 sec laps first 3 then faster. Felt OK. Also, 1500m walk in 9:53 and 10-lap spiral handicap in 16:01 (3:54/km). Tough.
Fri
4 Mar
6 3.30pm. 20k bike LBG with Mal steady at 23 kph. 6k jog around Hospital Peninsula in 30:12. Very tired.
Sat
5 Mar
24 7.00am. Cotter '15 mile' in 1:53:15 (4:43/km). Quite strong to Vanities crossing in 1:20 after 67 mins at Padovan's. Very slow last 5k with an upset stomach.
Sun
6 Mar
11 9.00am. Vets' Pack Run, part of McInnes 10 mile with Nigel and Jim White easy in 52:55. Very tired. No energy.
Week 09 75k - Pretty good mile race. Weight 74.0kg.
Mon
7 Mar
nil Rest day. Late finish at work.
Tue
8 Mar
13 New Lanyon run in 58:34 (4:30/km). Quite strong running, felt good all the way. 28:26/30:08. Heart rate about 153 average.
Wed
9 Mar
10 6.00pm. Easy with David through Conder, past primary school, back via bike path and Calwell hill in 48 minutes. Felt OK although tired. Good legs.
Thu
10 Mar
14

5
2.00pm. Steady rail trail south and back in 65:45 (4:42/km). Saw an echidna and many roos. Felt good.

6.30pm. Race: Vets' Track. 100m in 15.1. 400m in 67.9. 5000m in 19:24.0 starting easy and speeding up - Splits: 4:10, 3:58, 3:56, 3:48, 3:32. High jump in 1.45m.
Fri
11 Mar
9.5 Wednesday run but in reverse, 45:21. Quite tired. Hammy a little sore.
Sat
12 Mar
1.6 4.30pm. Race: Pancake Parlour Street Mile in 5:19.1. Slow start, not aggressive enough early. Lacking speedwork. Hammy was OK.
Sun
13 Mar
21.1 7.30am. Race: Weston Creek Half Marathon - 62nd in 88:47 (4:12/km). Good run. Started easy with Jim White. Leg good so some fast running 8 to 13k with Dave Hobson and Mark Silins, 9th k in 4:02 and 16th in 4:05. 5k splits: 21:07, 20:58, 20:55, 21:04.
Week 10 74k - Good week and half marathon. Weight 74.0kg.
Mon
14 Mar
nil Rest day. Late finish at work. Hammy a little tight.
Tue
15 Mar
11 6.00pm. Race: CCC - Summer Series Jogalong 6k - 45th in 24:02 (4:00/km). Ran hard for 3k then had 2 walks. Good race last km with Debbie Hoare. Splits: 3:43, 3:38, 4:13, 4:34, 4:35, 3:19. Heart rate about 165, max 174. Slow jog warm-up 4k at home.
Wed
16 Mar
11 5.00pm. Easy hour with Jim Tucker through horse paddocks at Curtin to Scrivener Dam and back. Felt good. No problems except for tiredness from not enough sleep.
Thu
17 Mar
11 Intervals, Conder fire trail. 8 x 400m in 84 secs with 84 sec recovery jogs. Good session, felt OK.
Fri
18 Mar
7 8.20pm. Race: ACT 5000m Championships - 2nd last in 18:21.8 (3:40.4/km) or 88 sec laps. Wanted to run 87s. Splits: 3:34, 3:40, 3:43, 3:45, 3:38.8. Steady pace.
Sat
19 Mar
24 7.00am. Cotter '15 mile' in 1:51:40 (4:39/km). Slow start, good middle and finish. 69 minutes at Padovan's, 1:22 at Vanities.
Sun
20 Mar
5.5

4.5
9.00am. Race: Vets' Handicap Hospital Jetty 4.5k - 14th in 18:25 (4:06/km). Steady, saving something for the steeple.

6.00pm. Race: ACT Championships 3000m Steeplechase - 3rd and last for a bronze medal in 11:50.0. Steady run, very tired.
Week 11 74k - OK 5000m, fun SS XC race. Weight 74.0kg.
Mon
21 Mar
18 10.00am. Monaro Hwy south, over to railway trail and back in 1:26:00 (4:47/km). Felt good early and tired the last 15 minutes. Afternoon bike ride for 20km.
Tue
22 Mar
6 6.00pm. Race: CCC - Summer Series Black Mtn 5k - 51st in 20:23 (4:05/km). Easy first lap, strong second lap, short walk and strong finish. Lap splits: 6:43, 6:35, 7:03. Ave heart rate about 148, max 170.
Wed
23 Mar
14 4.30pm. Steps run 'up' steady in 28:06 for 6k. Shortly later, lap of Mt Tuggeranong easier pace with David Gates. Felt OK although tired from work.
Thu
24 Mar
4 4.30pm. Track, Calwell. 4 x 400m with 400m jog/walk recoveries in 2:55. Ran barefoot, strong effort but not flat out. 73.4, 74.3, 71.9, 74.0. Average 73.4. Windy.
Fri
25 Mar
nil Rest day.
Sat
26 Mar
6 3.30pm. Race: Vets' Championships 3000m Steeplechase - 1st in 11:12.3. Ran barefoot. With Al Williams for 2 laps then solo. Felt OK. 9:35 at the bell - didn't push hard enough on the last lap. Equivalent to a 17:58 5000m. 3k warm-up feeling sluggish. Humid.
Sun
27 Mar
nil Vets' Championships - High Jump in 1.45m. Very sore right heel. Tired. Some symptoms of a cold.
Week 12 48k - Good 3000m Steeple. Weight 74.0kg. 271km last 4 weeks.


DateKms Comments
Mon
28 Mar
nil Rest day. Late finish at work. Can feel a cold coming on.
Tue
29 Mar
18 4.00pm. Railway Run - south on Monaro Hwy, over to rail trail, back via Tugg station in 86:30 (4:48/km). Strong run, some around 4:30s. Felt good.
Wed
30 Mar
nil Rest day. Late finish at work.
Thu
31 Mar
7 5.00pm. Track, Calwell. After a long work day. 4 x 400m with 400m jog/walk 2:45 recoveries. 71.2, 73.0, 71.5, 71.2. Average 71.7. Good conditions, warm and calm. Ran barefoot. Good session.
Fri
1 Apr
nil Travel to Sydney with Karen and Annie for the Autstralian Veterans' T & F Championships.
Sat
2 Apr
5 5.00pm. Race: Australian Veterans' Championships at Homebush. 3000m Steeplechase - 3rd M35-39 in 11:21.5. Wore spikes. Was in 2nd place with 800m to go. Good hurdling but not aggressive enough. A little tired. John Walker ran 11:06.
Sun
3 Apr
7 11.00am. Race: Australian Veterans' Championships - 5000m - 6th M35-39 in 18:50.3. Very tired! Splits: 3:29, 3:44, 3:53, 3:58, 3:46. Also, High Jump - 2nd M35-39 in 1.50m. Great jump. Just missed at 1.55m.
Week 13 37k - Good Steeplechase, enjoyed the Championships. Weight 74.0kg.
Mon
4 Apr
14 9.00am. Race: Australian Veterans' Championships - 8k cross country at 'The Crest' Bankstown - 31st outright and 6th M35-39 in 41:12 (4:07/km). Great venue and course. Felt good the first lap running with Bob Harlow and Will Foster then slowed. Lap splits: 13:17, 13:34, 14:20.
Tue
5 Apr
nil Rest day. Late finish at work. Right hammy a little sore.
Wed
6 Apr
18 4.00pm. Monaro Hwy Railway Run (same course as last Tuesday) in 84:54 (4:35/km). Ran strongly, felt good.
Thu
7 Apr
nil Rest day. Late finish at work.
Fri
8 Apr
6 Steps trail run (down) very easy in 28:45. Felt tired.
Sat
9 Apr
11 4.00pm. Race: Canberra Marathon Eve 10k - 39:43 (3:58/km) course PB. Started too fast for current fitness. Good battle with Debbie Hoare, finished about 100m behind Malcolm Satchell. Good conditions. Splits: 3:37, 3:41, 3:51, 4:09, 4:06, 4:02, 4:05, 4:09, 4:06, 3:54.
Sun
10 Apr
13 After watching the Canberra Marathon, with Malcolm out/back to Sri Chinmoy Tri start area on LBG fast in 54:27 (4:12/km). Malcolm pushing the pace. Susan Hobson 1st in the marathon in 2:32:57!
Week 14 62k - 10k a bit slow due to low mileage. Weight 74.0kg.
Mon
11 Apr
nil Rest day. Late finish at work. Cold, wet and windy.
Tue
12 Apr
nil Rest day. Late finish at work.
Wed
13 Apr
nil Rest day. Late finish at work.
Thu
14 Apr
18.5 4.15pm. Railway Run, strong effort in 84:18 (4:33/km). Warmer. In T-shirt and shorts. Tripped over a railway tie on the dirt track. Felt OK.
Fri
15 Apr
nil Late finish at work. Cooking dinner for Joy, Mal and Kathy.
Sat
16 Apr
6

13
11.00am. Steps run easy in 27:40. Felt OK.

1.00pm. Race: CCC - Pipe Flat 'International' 7k - 36th in 27:35 (3:56/km). Steady start, then faster racing Debbie and Fiona to the gate. Faded on the way back, splits: 13:24/14:11. Just ahead of Charlie. 3.5k warm-up, 2.5k down.
Sun
17 Apr
19 7.00am. To David's then the railway trail run slow and easy in 96:20 (5:04/km). Legs felt great - no problems at all.
Week 15 56k - Not great missing so many days. Weight 74.0kg.
Mon
18 Apr
nil Rest day. Late finish at work.
Tue
19 Apr
18.5 4.00pm. Railway trail run, steady with a strong second half in 83:12 (4:30/km). Felt good and relaxed. Warm. Best time for this course.
Wed
20 Apr
9 6.30am. Before Stay Upright course. Ran to David's then out/back 6k on bikepath in 45:01 (5:00/km). Tired.
Thu
21 Apr
12 3.30pm. Track, Calwell. Running with Brian Wenn and Keri Vaughan. 8 x 1000m relaxed and steady with 300m jog/walk 3:30 recoveries. 4:05. 3:59, 3:57, 3:57, 3:59, 3:57, 3:57, 3:49. Light breeze, mild, track soft.
Fri
22 Apr
17.5 5.00pm. Short Railway Run with Dave Gates, easy in 87:54 (5:01/km). Arch of right foot a little sore.
Sat
23 Apr
17 12.00pm. Corkwoods Stromlo run for Geoff Monro's birthday steady in 76:36 (4:30/km). A 4:40 k split on the bikepath after Scrivener Dam. Felt OK.
Sun
24 Apr
9 Vets' Handicap at Fadden Pines - 9k in 40:08 (4:28/km). Easy start then about 4k at 4 minute pace followed by a few walks. Felt OK. Hot weather.
Week 16 83k - Much better week, good intervals. Weight 74.0kg. 238km last 4 weeks.


DateKms Comments
Mon
25 Apr
7 1.00pm. Race: CCC - Anzac Relays 4 x 2.85k - 69th fastest in 10:27 (3:40/km) running 2nd leg for SCT. Also, 4th leg for Vets in 11:02 (3:52/km). Felt tired during 1.5k warm-up run. Very warm, headwind. Rod Higgins 8:08, Isabella Woo 9:32.
Tue
26 Apr
5 5.00pm. Track, Calwell. With Jim Tucker, 4 x 1000m - first 2 in 4 minutes, last 2 steady in 5 minutes. Felt OK.
Wed
27 Apr
18.5 4.30pm. Railway Run, strong effort in 83:30 (4:31/km). Felt OK, running well except for the steep hills. 4:39/km pace first 3k up the Monaro Highway.
Thu
28 Apr
7.5 Track, Calwell. With Brian Wenn and Keri Vaughan - 4 x 400m, 4 x 300m, 4 x 200m with 2 min walk recoveries. 76.5, 77.2, 78.9, 77.9 - 57.4, 55.4, 54.4, 54.6 - 36.6, 35.4, 36.1, 36.0. Track soft. Felt OK.
Fri
29 Apr
18.5 4.30pm. Railway Run, easier in 88:12 (4:46/km). Tired but moving OK on the flat parts.
Sat
30 Apr
12.5 12.15pm. Race: CCC - Duffy Pines 4.5k - 19th in 17:52 (3:58/km). Good race in training shoes. Easy start, felt strong middle stages. Finished ahead of David, Debbie, Mel Collins and Bron Hanns, just behind Ken Eynon.
Sun
1 May
17 9.00am. Vets' Sunday Pack Run, 'Muller' mostly with Chris Sainsbury and Geoff Monro, ave 4:42/km. Easy early, strong middle and a 4k warm-down. Legs felt good.
Week 17 86k - Good week and Duffy Pines race. Weight 74.0kg.
Mon
2 May
nil Rest day. Late finish at work.
Tue
3 May
18.5 4.00pm. Railway Run strong effort from the start in 82:18 (4:27/km). A little tired although legs felt good. Heart rate around 145 on the Polar for flatter sections, 160 up hills.
Wed
4 May
nil Rest day. Late finish at work.
Thu
5 May
12 3.30pm. Track, Calwell. 3000m of spinting straights (in about 20 secs) and jogging the bends. 12:12 with splits of 4:05, 4:12, 3:55. Barefoot, right heel niggly. Warm-down jog 35 mins to Tugg Railway Station and back.
Fri
6 May
18.5 4.00pm. Railway Run, easy first 4k then strong in 84:24 (4:34/km). Ran 4:30 for the last km up the highway.
Sat
7 May
nil Visit to Wagga for garage sale. Righ heel sore walking.
Sun
8 May
17.5 4.00pm. Start of Railway Run after driving back from Wagga. Right heel quite sore from early, continued and the pain didn't get worse. Shouldn't have run. 81:32 (4:39/km).
Week 18 66k - 3 days off and heel niggle not ideal. Weight 74.0kg.
Mon
9 May
nil Rest day. Right heel very sore, even walking. Will have a few days off and may see the sports doctor.
Tue
10 May
nil Rest day. Heel still sore.
Wed
11 May
nil Rest day. Heel improved, but still sore. About 80% right.
Thu
12 May
nil Rest day. Can walk normally but still some niggle there.
Fri
13 May
nil Rest day. Heel feels about 90% right.
Sat
14 May
10 2.30pm. Track, Calwell. Easy running on the grass with David Gates for 50 minutes. Sorbothane shoe insoles. No problems with the foot, just minor sensations.
Sun
15 May
8 4.00pm. Conder trail with David. Foot about the same. No problems but the sensation is more in the arch of the foot.
Week 19 18k - Recovering from the foot injury. Weight 75.0kg.
Mon
16 May
nil Rest day. Late finish at work.
Tue
17 May
10 4.30pm. Track, Calwell. 10k in 47:43, changing directions at half way. Steady run, felt good and strong. No foot problems at all. Perhaps it was a bruise?
Wed
18 May
nil Rest day. Late finish at work.
Thu
19 May
13 4.00pm. Lanyon run steady in 61:20 (4:43/km). Blood sugar felt off first 5k. Strong second half, slight negative split. No foot issues - Thorlo socks and sorbothane. 30:50/30:30.
Fri
20 May
8 4.00pm. Brian's run 'down' steady in 36:24 (4:33/km). Felt OK, foot good.
Sat
21 May
nil Rest day. Drive to Bruce's in Sydney.
Sun
22 May
23 8.00am. Race: Sydney Morning Herald Half Marathon - 512th in 89:16 (4:14/km). Started too fast for fitness. No foot or hamstring problems. Sore quads 2nd lap. Mild and still. Caught by Bruce at 7k. Pat Carroll won in 61:11! Splits: 20:18, 20:27, 22:12, 21:46 +. Warm-up 2k.
Week 20 54k - Happy half considering heel issue. Weight 74.0kg. 224km last 4 weeks.


DateKms Comments
Mon
23 May
nil Rest day. Recovery from the half marathon.
Tue
24 May
6 4.30pm. Track, Calwell. Steady laps on the grass at 4:50/km. Felt OK except both calves a little sore.
Wed
25 May
17 3.30pm. Corkwoods loop (Geoff Moore's long run) starting at Scrivener Dam in 74:23 (4:23/km). Mild weather - in a T-shirt, no gloves. Steady, relaxed and strong effort, heart rate between 145 and 150 on the Polar. Felt good, no problems.
Thu
26 May
8.5 4.00pm. Conder trail run out/back in 40:24 (4:45/km). Easy effort, legs a little sore. Quite tired. Many new houses up since my last run on this course.
Fri
27 May
8 'Brian's Run' up, steady in 37:12. Fairly easy, legs quite tired.
Sat
28 May
nil Rest day. Race director for the Pennington/Longstaff XC races.
Sun
29 May
11

9.3
7.15am. Easy with David Gates on Conder tracks in 56 minutes. Felt good, no problems.

9.30am. Vets' Mt Ainslie Handicap long course, steady with Mick Horan in about 43 minutes. One short walk.
Week 21 60k - Recovery week of easy running. Weight 74.0kg.
Mon
30 May
nil Rest day. Sore outside of lower left leg. Tendon strain?
Tue
31 May
16 9.00am. Vets' Tuesday Group - easy from Stromlo to the end of Pipe Flat then strong to the finish with Adair and Geoff in 76 minutes. Felt good.
Wed
1 Jun
11 6.30pm. Steady to Isabella Plains and back via Outtrim Ave hill in 52:45 (4:48/km). A little tired. A few short strides.
Thu
2 Jun
8 4.00pm. Track, Calwell. With Jim Tucker and Keri Vaughan - 10 x 400m with 3 minute recoveries. 86.4, 88.8, 83.2, 85.4, 85.7, 82.7, 86.1, 84.3, 80.3, 82.4. Average 84.5. Good conditions, warm and calm. Legs and feet good.
Fri
3 Jun
9 5.00pm. Steady run around Mt Tuggers in 43 minutes. Blood sugar a little off. Tired.
Sat
4 Jun
12

11
10.30am. Steady Tuggers fire trail and Conder in 58:06 (4:50/km). Legs and feet great, no problems.

1.40pm. Race: CCC - Dunrossil Drive John Harding Trophy Race 4.2k - 27th B-Grade in 15:58 (3:48/km) and 84th fastest overall. Steady run with Charlie and Ric Fitch. AHR 169 (94%), MHR 175. Splits 7:50/8:08. RS 642.
Sun
5 Jun
21 7.00am. Railway Run with David Gates plus 2.5k extra on the highway. Very easy in 1:45:30 (5:00/km). Quite tired. Slight hamstring niggle.
Week 22 88k - Good week and XC race. Weight 74.0kg.
Mon
6 Jun
13 4.30pm. Lanyon run out/back in 60:20 (4:38/km). Steady early, strong middle. Felt good in the legs, feet and breathing. Splits: 29:14/31:06. First day of City to Surf programme.
Tue
7 Jun
14 4.30pm. Easy with David around Tugg Hill, back of Bonyton, Isabella Plains, Calwell in 70:15 (5:01/km). Cold, finishing in rain. A little tired.
Wed
8 Jun
18.5 3.45pm. Railway Run in 85:48 (4:38/km). Easy at the start, strong effort up the highway and flats/downs of the trail. Tired on later hills. Cold! Long sleeves and tracksuit pants. Legs good.
Thu
9 Jun
7 3.30pm. Track, Calwell. With Jim Tucker and Keri Vaughan. 4 x 400m, 4 x 300m, 4 x 200m with 2 minute recoveries and 5 minutes between sets. 89.6, 84.9, 84.8, 83.0 - 60.8, 65.1, 59.4, 59.4 - 40.4, 36.4, 38.1, 37.8. Steady effort. Very windy, track soft.
Fri
10 Jun
14.3 Very easy on fire trails in 72:30 (5:04/km). Legs felt good but tired. Right arch niggly.
Sat
11 Jun
15 2.00pm. Race: CCC - ACT Cross Country Championships - 45th in 51:01 (4:15/km) Yarralumla Bay course PB. Felt good. Ran hard after a steady first km. Finished a minute ahead of David. Lap splits: 16:31, 17:18, 17:12. Rod Higgins 39:19. Ave HR 162 (90%), MHR 176. RS 689.
Sun
12 Jun
18.5

11
7.00am. Easy with David around Tuggers Hill and Tharwa Rd and back in 90:45 (4:54/km). Felt good in the legs. Left quad and arch a little sore.

4.00pm. Slow and easy around Tuggers Hill in 56:06 (5:06/km). Tired!
Week 23 111k - Good ACT XC Championships race. Weight 74.0kg.
Mon
13 Jun
10.4

6.6
12.00pm. Easy with Jim Tucker from Duntroon around East Basin incl new Dairy Flat walkway in 58:06 (5:35/km).

1.30pm. Strong run on Jim's course from Tax, Commonwealth Park and Central Basin LBG in 29:33 (4:28/km). Felt good.
Tue
14 Jun
nil Rest day. Late finish at work.
Wed
15 Jun
24 2.00pm. Railway Run, plus extra south on highway to Burra turn. 1:50:00 (4:35/km). Ave HR 145. Strong run, felt good, no problems.
Thu
16 Jun
14 4.00pm. Track, Dunrossil Drive. With Jim Tucker and Keri Vaughan. 5k warm-up jog. 3 x 1000m down the road. Jog back up recoveries in 7:30. Ran hard. 3:16.1, 3:22.9, 3:18.6. Felt OK. 4k warm-down.
Fri
17 Jun
17 2.30pm. Easy 'bowl' circuit of Gordon Ridge and Banks in 85:58 (5:03/km). Sore right heel.
Sat
18 Jun
14 2.00pm. Race: CCC - Tuggeranong 8k Fadden Pines bikepath - 29th in 30:09 (3:46/km). Good race. Ran strongly and felt good, not desperate. Asics shoes. Windy and cool. Just behind Ted, ahead of Ken and David. 2k splits: 7:08, 7:34, 7:41, 7:45. Gerard Ryan won in 24:49.
Sun
19 Jun
25.5 9.00am. Race: Vets' Half Marathon 21.1k in 98:40 (4:40/km). Steady with David, 4:30 ks in the middle. 1k warm-up, 3.4k detour in middle of race. Felt good except the last 5k. Cold, wet and windy.
Week 24 111k - Good week and 8k race. Weight 74.0kg. 370km last 4 weeks.


DateKms Comments
Mon
20 Jun
nil Rest day. Very late finish at work.
Tue
21 Jun
18.5 1.30pm. Railway Run. A little tired but ran strongly in 82:36 (4:28/km). Fast last 5k. Sunny but cool - wore 2 T-shirts.
Wed
22 Jun
16.5 4.30pm. West Basin from Lotus Bay with David plus a 1k warm-down. Ran the 15.5k in 72:40 (4:41/km). Steady, faster early and easy last 3k. No problems except right arch and heel niggle.
Thu
23 Jun
14 Track, Calwell. 5k warm-up to the track. 5000m of sprinting straights and jogging bends in 21:22 (4:16/km). 4k warm-down home. Felt good, no problems.
Fri
24 Jun
17.5 4.00pm. Easy around Tuggers hill, Gordon Lake and Banks in 85:15 (4:52/km). Relaxed running, felt OK.
Sat
25 Jun
8 11.00am. Easy slow run on the fire trail, quite tired, no energy. 39:30.
Sun
26 Jun
14

10.5
10.00am. Race: Terry Fox 10k Fun Run - 29th in 38:29 (3:51/km). Good race, ran hard in racing flats. A little tired (late night, bush dance). Splits: 3:39, 3:56, 3:38, 3:53, 3:56 (19:02), 4:00, 3:50, 3:55, 3:57, 3:44 (19:27).

4.00pm. Slow run to Banks and back with David in 51:09.
Week 25 99k - Good week and Terry Fox FR race. Weight 74.0kg.
Mon
27 Jun
12 6.00pm. Easy roads Ellerston Ave Issy Plains and Outtrim Ave in 59:15 (4:56/km). Shuffle stride. Dark, cold and windy.
Tue
28 Jun
13 3.30pm. Track, Calwell. With David Gates. 5 x 1000m with 400m jog/walk recoveries in 4 minutes. 3:36.9, 3:37.4, 3:33.5, 3:34.3, 3:35.8. Average 3:35.6. Sunny and calm but cool. Training shoes.
Wed
29 Jun
10

16
11.00am. Easy from work to home via Bonython trail and Conder in 48:35. Felt OK.

4.00pm. With David from Scrivener Dam to Green Hills and Pipe Flat and back in 76:00 (4:45/km). Some strong running towards the finish but mostly steady.
Thu
30 Jun
11

13
10.00am. Easy out/back to south Banks on dirt trail in 52:45. Legs OK but a little tired.

4.00pm. Track, Calwell. With David - 8 x 400m with 200m jogs in 58 seconds. Two sets with 5 minutes rest between. 83.9, 85.5, 85.2, 86.8 - 84.5, 86.3, 85.4, 83.8. Heart rate average around 166 on the Polar.
Fri
1 Jul
13 Lanyon Homestead run out/back steady in 60:51 (4:41/km). Holding back, felt good. Splits: 29:50/31:01.
Sat
2 Jul
13 2.00pm. Race: CCC - Mount Ainslie 9.4k - 36th in 39:02 (4:09/km). Felt tired. Just ahead of Al Williams. Dany O'Dea won in 30:47 and Fiona J in 37:26. 1.5k warm-up, 2k down. First day of Joe Fulton's USA School kids' visit.
Sun
3 Jul
19 9.00am. One hour very strong with the Vets' Sunday group around the back of Stromlo at about 4:25/km pace plus half an hour easier with Elaine Cooper and Kent Williams. Very tired at the end.
Week 26 120k - Big week, finishing tired. Weight 74.0kg.
Mon
4 Jul
17.5 4.00pm. Railway Run (short version) in 87:40 (5:00/km). Easy with Gordon Nightingale and Joe Fulton. A few stops. Saw a kangaroo with joey for Joe! Cold and windy.
Tue
5 Jul
10 3.00pm. Fadden Pines with Joe's kids very easy in 48:12. Slight flu symptoms.
Wed
6 Jul
17.5

7
11.00am. LBG West Basin from Acton with the tour group riding bikes. Some stopping, but ran strongly, the 15.5k in 67:26 (4:21/km) plus 2k to Yarralumla shops.

4.00pm. Calwell Track, very easy jogging on the track and surrounds with the tour group and David Gates.
Thu
7 Jul
6

6
10.00am. Lake Tuggeranong lap with Joe, steady pace in 26:54 (4:29/km). OK except still have a cold.

4.00pm. Track, Calwell. Easy running with the tour group for 35 minutes.
Fri
8 Jul
6 Out/back on the bike path towards Isabella Plains in 31:30. Easy.
Sat
9 Jul
12 2.00pm. Race: CCC - Canberra Grammar 6k XC - 38th in 23:13 (3:52/km). Steady effort, splits of 11:27/11:45. Ahead of Col Bridge, Brian Wenn, Mick Horan. Gerard Ryan 1st in 18:49. 3k warm-up/down. Still some cold symptoms.
Sun
10 Jul
17.5 9.00am. Vets' Handicap at Dunrossil Drive - 4k warm-up with Joe. 9.5k race steady in 42:03. 5k warm-down. Felt good.
Week 27 99k - Good week and XC race. Weight 74.0kg.
Mon
11 Jul
19 12.00pm. Customs Joggers mystery run - tour of the city from Parliament House 11k easy plus extra.
Tue
12 Jul
13.5

8
9.00am Vets' Tuesday Group - Thistles run with Joe Fulton, easy in 70 minutes. Felt OK. Cold.

4.00pm. From Fadden Pines with the USA tour group. Easy steady run for 42 minutes.
Wed
13 Jul
9.5 4.30pm. From the AIS track - steady run on Eucalypt trail with Rachael and Sarah from the USA tour group. Felt good. Unusually warm.
Thu
14 Jul
6 4.30pm. From Yarralumla Woolshed - 30 minutes easy with Joe Fulton over the river and back. Felt good.
Fri
15 Jul
5 4.00pm. Surfers Paradise - Easy run around Southport with Jim Tucker and Ernie Warner.
Sat
16 Jul
nil Rest day. Sore left glute and sciatic lower left back niggle.
Sun
17 Jul
24.1 7.00am. Race: Gold Coast Half Marathon 21.1k - 83:54 (3:58.6/km) course PB. Steady from the start (lower back/glute slightly niggly) passing 3k in 11:40. Ran hard from there to maintain pace. Very fast finish to break 84 minutes. 5k splits: 19:42, 19:58, 19:57, 20:13 - 3:40 last km + 100m. Very easy 3k jog in the afternoon.
Week 28 85k - Happy with the GC Half Marathon. Weight 74.0kg. 403km last 4 weeks.


DateKms Comments
Mon
18 Jul
nil Rest day at Surfers - walking, tennis and spa. Slightly sore right hamstring.
Tue
19 Jul
8 8.00am. Surfers - slow easy run, partly with Ernie north on trail next to Broadwater in 41 minutes. A little tired and sore but OK.
Wed
20 Jul
9 7.30am. From Southport to Main Beach then north on trail to Mirage Resort. Felt great. Easy running, legs good. Met Peter Hamershmidt from Sydney Striders. Last T-shirt day in the warmth! In the evening felt sick.
Thu
21 Jul
8 3.00pm. Out/back to Banks on the trail slow. Didn't feel well. Still sick.
Fri
22 Jul
nil Rest day. Still have the virus.
Sat
23 Jul
nil Rest day. Virus.
Sun
24 Jul
11 2.00pm. Slow and easy with Jim Tucker from Lake Tuggeranong to Jim White's and back at 5:30/km pace.
Week 29 36k - Recovery week and a bad cold. Weight 74.0kg.
Mon
25 Jul
12 12.30pm. Customs' Mystery run with Jim Tucker. Bush tracks of Stirling Hills plus Parliament House. Very slow and easy in 63 minutes.
Tue
26 Jul
19 Corkwoods from Stromlo plus extra with Brian McGlynn in 98 minutes. Very slow start with some fast running in the middle stages.
Wed
27 Jul
11 4.30pm. Easy steady run with David around Conder and Banks in 55 minutes. Felt OK.
Thu
28 Jul
8 Track, Woden. On the grass track with Jim Tucker and Keri Vaughan. 8 x 400m steady paced intervals, 90 second walk recoveries. 82.8, 83.1, 82.4, 83.3, 83.8, 82.8, 82.3, 82.3. Average 82.9 secs. Windy.
Fri
29 Jul
13 Local trails including east Tuggers hill with Brian McGlynn in 70 minutes. Felt good.
Sat
30 Jul
nil Stayed last night at Joy and Mal's after feeling ill. Good sleep. Watched Dan's soccer match. Home in the evening.
Sun
31 Jul
nil Rest day. Visited the doctor. Flu symptoms. Drs certificate for Monday.
Week 30 63k - OK track session, not OK getting sick. Weight 74.0kg.
Mon
1 Aug
nil Rest day. Still have the flu (man flu?). Afternoon blood test.
Tue
2 Aug
nil Rest day. Blood test results good. Thyroid function normal.
Wed
3 Aug
nil Rest day. Late finish at work. No problems except for tiredness. Not enough sleep.
Thu
4 Aug
nil Rest day. Being careful with the tail end of the cold.
Fri
5 Aug
10 Easy fire trail run in 54:34. Felt OK.
Sat
6 Aug
10 2.00pm. Race: CCC - Powerhouse 10k - 87th in 42:37 (4:16/km). Steady run, passing 8k in 33:36 before slowing. Km splits: 4:12, 4:10, 4:15, 4:08, 4:14, 4:14, 4:14, 4:10, 4:32, 4:28. Rod Higgins 30:01, Elaine Cooper 37:46, David 39:13.
Sun
7 Aug
17.5 9.00am. Short Railway Run with Brian McGlynn in 86:25 (4:56/km). Steady, feeling OK the first hour. Tired last bit. Very cold and windy.
Week 31 37k - Recovery from sickness week. Weight 74.0kg.
Mon
8 Aug
nil Rest day. Late finish at work. Tired.
Tue
9 Aug
6 Track, Calwell. With David, 5 x 200m with 200m recovery jogs in 1:15. 37.3, 38.7, 38.2, 37.0, 35.6. Also 8 x 100m. Steady running, felt OK.
Wed
10 Aug
nil Rest day. Slightly sore right hamstring.
Thu
11 Aug
nil Rest day. Late finish at work.
Fri
12 Aug
nil Rest day.
Sat
13 Aug
5 6.00pm. Easy jog from Bruce's to Richard's place and return in 24 minutes. Warm.
Sun
14 Aug
14 10.00am. Race: Sydney City to Surf 14k - 14,612th in 86:52 (6:12/km). Easy run with Dad starting from the back of the A group. 1 min 50 secs to the start line. 3k 19:50, 5k 33:20, 10k 67:45. Ran 10 to 12k in 7:48 then jogged. Great day, enjoyed the atmosphere!
Week 32 25k - Not great but enjoyed the C to S. Weight 75.0kg. 161km last 4 weeks.


DateKms Comments
Mon
15 Aug
nil Rest day. Late finish at work.
Tue
16 Aug
10 Track, Calwell. With David Gates. 2 x 800m and 4 x 400m. Jog recoveries in 3 minutes. 2:51, 2:48, 80.9, 79.1, 78.0, 78.6.
Wed
17 Aug
nil Rest day. Late finish at work.
Thu
18 Aug
8 Track, Calwell. Easy running on the grass for 40 minutes. Slightly sore right groin from Tuesday's track session.
Fri
19 Aug
nil Rest day. Late finish at work.
Sat
20 Aug
nil Visiting Wagga and Albury for Graeme and Nathan.
Sun
21 Aug
nil Rest day. Travel back to Canberra. Rain.
Week 33 18k - Less than ordinary week. Weight 75.0kg.
Mon
22 Aug
nil Rest day. Late finish at work.
Tue
23 Aug
10 Track, Calwell. With David, 4 x 600m and 4 x 300m, 3:30 recoveries on the 600s and 1:30 walk recoveries on the 300s. 2:11, 2:12, 2:10, 2:10 + 62.7, 62.7, 61.9, 63.4. Icy cold and windy. Not nice. Heart rate up to 168, recovering to about 145 between intervals.
Wed
24 Aug
8 Steady trails around Mt Tuggers in 35:40. Quite strong running at times, good form. Warmer at around 13C. Felt OK.
Thu
25 Aug
11 Track, Calwell with David. 6 x 400m + 4 x 200m. 3:30 recoveries on the 400s and 2:00 recoveries on the 200s. 81.5, 80.1, 78.9, 81.9 + 39.7, 38.6, 38.9, 39.6. Steady effort, fairly easy.
Fri
26 Aug
nil Rest day. Late finish at work.
Sat
27 Aug
3 2.00pm. Race: CCC - Carillon Relays 4 x 3k - 3rd leg for SCT, 70th male in 11:36 (3:52/km). No warm-up. Good effort but not flat out, slow middle km. Nice and warm.
Sun
28 Aug
12 9.00am. Race: Vets' Cross Country Champs 10k Fadden Pines - 44:34 (4:28/km). OK result. Very even paced 3 laps of just under 15 minutes. Calves tight last lap, especially the left. Ave heart rate about 164. RS 731.
Week 34 44k - Building up again. Weight 75.0kg.
Mon
29 Aug
10 5.00pm. Steady trails around Mt Tuggeranong in 49 minutes. Quite tired as up last night to watch Monna win gold in the Victoria, Canada, Commonwealth Games. Two T-shirts, about 15C.
Tue
30 Aug
11 Track, Calwell with David Gates and Brian McGlynn. 4 x 800m with 4:30 jog recoveries. 2:45.4, 2:45.2, 2:45.2, 2:45.7. Very even paced. Felt good. Warm and calm.
Wed
31 Aug
10 4.30pm. Steady easy run to and from Banks on trails in 46:50. Saw a grass fire. A little tired.
Thu
1 Sep
11 Track, Calwell with Brian McGlynn. Ladder of 400, 600, 800, 1000, 800, 600, 400m in 85.9, 2:06.4, 2:51.4, 3:32.9, 2:48.3, 2:04.5, 78.3. Steady, feeling strong. Ball of left foot a little sore.
Fri
2 Sep
6.5 5.00pm. Steady, easy run on local trails in 29 minutes. Quite slow. Tired.
Sat
3 Sep
7 1.15pm. Race: CCC - Eucalypt Trail 3.4k - 5th place in 13:29! (3:57/km). Slow start, strong middle racing Erin Lenon (13:37). Wore training shoes. Promising.
Sun
4 Sep
6

9.5
9.00am. Race: TVRUASC Duathlon (run, bike, run) in 44:14. 2.8k/12.2k/2.8k. Splits: 10:31, 23:02, 10:42. Raced hard, with Liz Simpson until 6k on the bike. 30.7 kph average.

4.00pm. Slow and easy with David around Mt Tuggers in 48:42.
Week 35 71k - Better week. Enjoyed the Euc Trail XC race. Weight 75.0kg.
Mon
5 Sep
nil Rest day. Late finish at work.
Tue
6 Sep
8 Track, Calwell. Solo session - 6 x 500m with 300m jog/walk 2:25 recoveries. 1:42.9, 1:40.9, 1:42.1, 1:40.6, 1:43.8, 1:41.1. Average 1:41.9. Very cold and windy.
Wed
7 Sep
nil Rest day. Very late finish at work.
Thu
8 Sep
6 5.45pm. Track, Calwell. Solo session - 5 x 200m fast with 200m 1:20 jog recoveries. 35.9, 36.3, 36.6, 37.1, 37.3. Hard. Very tired.
Fri
9 Sep
nil Rest day. Late finish at work.
Sat
10 Sep
5 2.00pm. Race: Glebe Park Relays 4 x '3k' - 1st leg for Vets' team in 10:49. Started fast and finished ahead of Ian Colqhoun and Ken Eynon. Slight short course.
Sun
11 Sep
16 9.00am. Race: Vets' 8k Handicap Isaacs Ridge - 34:50 (4:21/km). Started fast, 5k in 20:50. Warm-up 2k and warm-down 6k in 30 minutes with Brian McGlynn.
Week 36 35k - Good relay leg, ordinary week. Weight 75.0kg. 168km last 4 weeks.


DateKms Comments
Mon
12 Sep
nil Rest day. Late finish at work.
Tue
13 Sep
8 Track, Calwell. Solo session. 5 x 600m with 3 minute jog/walk recoveries. 2:02.5, 2:03.5, 2:03.9, 2:05.1, 2:05.3. Strong effort but faded last two reps. Average 2:04.1. Very cold.
Wed
14 Sep
nil Rest day. Late finish at work.
Thu
15 Sep
10 Track, Calwell. With Brian McGlynn. 2 x 200m, 2 x 300m, 2 x 400m, 2 x 300m, 2 x 200m. About 3 minute jog/walk recoveries. 36.2, 35.8, 54.5, 53.7, 74.7, 75.1, 54.6, 54.5, 36.3, 36.1. Ran hard. Good session.
Fri
16 Sep
nil Rest day. Late finish at work.
Sat
17 Sep
6 PM. 30 minutes slow on Conder trail with Bruce.
Sun
18 Sep
12 10.00am. Race: Canberra Times 10k Fun Run - 107th in 38:52! Amazing off 40k weeks last 2 months. Warm. Mostly a tailwind but a strong head/side wind last 2k. Bruce ahead in 38:20. Most of the run with Joy Terry and Dave Hobson. Splits: 3:46, 3:49, 3:46, 3:55, 3:58 (19:14), 3:55, 3:46, 4:00, 3:57, 3:58 (19:38).
Week 37 36k - Surprisingly good Canberra Times. Weight 74.0kg.
Mon
19 Sep
nil Rest day. Late finish at work.
Tue
20 Sep
7 Track, Calwell. Solo session. 8 x 100m with 100m jogs in 38 seconds. Average 19.1. Then 3 x 100m at 95% effort in 17.1, 15.8 and 15.4. Very cold and windy!
Wed
21 Sep
13 5.00pm. Steady run around Tuggers hill, Conder and Banks in 61 minutes. Steady run, quite good. Right hamstring tight beforehand but OK during the run. Left big toe sore. Need new shoes!
Thu
22 Sep
5 5.00pm. Track, Calwell. Stopped session early due to a niggly right hamstring and tiredness. 3 x 300m with 100m walk recoveries in 70 seconds plus 1 x 1000m. 54.1, 54.5, 54.9, 3:43. Very disappointing. Windy.
Fri
23 Sep
6 5.30pm. Easy run on trails around Theodore and Conder. Left big toe sore again. New shoes! Cold and windy.
Sat
24 Sep
9 9.00am. Race: Rye Park 8k Fun Run - 17th in 31:07 (3:53/km). Started easy then chased Penny Grant, Fiona J and Angela L, catching at 5k. Finished 10 secs behind Fiona. Very windy in the last km. Jim White ran 33 minutes and Jim Tucker 36. Splits: 3k 11:42, 4k 15:13, 5k 19:14, 6k 23:10, 7k 27:11.
Sun
25 Sep
16 9.00am. Stromlo Vets' Pack Run - Thistles in 73:30. Sore left big toe.
Week 38 56k - OK week, good Rye Park race. Weight 75.0kg.
Mon
26 Sep
nil Rest day. Sore left foot - arch, ball, plantar, big toe. New shoes needed!
Tue
27 Sep
nil Rest day. Late finish at work.
Wed
28 Sep
nil Rest day. Late finish at work. Foot feeling much better.
Thu
29 Sep
8 5.00pm. Track, Calwell. 5 x 600m steady - 2:06.1, 1:59.9, 1:57.8, 2:05.1, 2:04.4. Average 2:02.7. Went lactic during the last two. Legs and feet good. Better conditions than recently - light breeze and cool.
Fri
30 Sep
nil Rest day. Late finish at work.
Sat
1 Oct
6 Steps run (down) in 25:36 (4:16/km). Ran strongly in new Nike Pegasus 11.5 EE shoes. Relaxed with good form.
Sun
2 Oct
13 1.00pm. Lanyon out/back run after rain in 61:36 (4:44/km). Started strongly but faded badly last 2km. Splits: 29:06/32:30. Quite humid. Left big toe still niggly.
Week 39 27k - Pretty ordinary week. Weight 74.0kg.
Mon
3 Oct
nil Rest day. Late finish at work.
Tue
4 Oct
nil Rest day. Late finish at work.
Wed
5 Oct
8 5.00pm. Track, Calwell. 2 x 200m, 3 x 300m, 3 x 400m, 3 x 300m, 2 x 200m with walk/jog recoveries between 1:10 and 2:40. Fair conditions, cool and breezy. 38.1, 37.1, 57.5, 57.5, 58.6, 80.0, 76.9, 77.1, 57.0, 56.8, 57.9, 37.5, 37.3.
Thu
6 Oct
8 5.00pm. Track, Calwell. 6 x 500m strong with 2:30 jog/walk recoveries. 1:41.1, 1:37.9, 1:38.3, 1:37.3, 1:38.5, 1:39.3. Average 1:38.7. In training shoes, felt OK. Breezy and mild.
Fri
7 Oct
6 Steps run easy in 27:42. Some surges on the uphills, concentrating on form.
Sat
8 Oct
23 8.00am. Ran to Brian McGlynn's then trails to Lake Tuggers dam and back by the river. Felt OK.
Sun
9 Oct
11 9.00am. Race: Veterans' 7.8k Lake Ginninderra Fun Run. 10th out of 155 (9th male) in 29:37 (3:48/km). Ran aggressively, fading a bit after 5k. Finished 10 secs behind Kathy Southgate.
Week 40 56k - Good race, but lacking endurance. Weight 74.0kg. 175km last 4 weeks.


DateKms Comments
Mon
10 Oct
nil Rest day. Very sore ball of left foot. Feels like a metatarsal stress fracture.
Tue
11 Oct
nil Rest day. Late finish at work. Left foot still sore but not quite as bad as yesterday.
Wed
12 Oct
nil Rest day. Tired. Another day off for the left foot.
Thu
13 Oct
7 5.00pm. Track, Calwell. Solo session. 2 sets of 4 x 400m with 2:35 300m jog/walk recoveries and 6 min jog between sets. 75.6, 75.7, 77.8, 77.3 - 77.0, 78.3, 77.8, 78.7. No foot or leg niggles. Injury OK. Mild but windy.
Fri
14 Oct
9 Easy run from Theodore to Tuggers to collect car. Tired and slightly sore legs from yesterday's session.
Sat
15 Oct
8 2.00pm. Race: Interclub - 1500m in 5:08.9 (steady, didn't feel great, running hard but fading). Also a leg of the 4 x 100m relay. High jump in 1.50m. 4k Fun Run in 15:11 (3:48/km).
Sun
16 Oct
16 9.00am. Stromlo Vets' Pack Run - reverse thistles in 79:26 (4:58/km). With Geoff, Kevin Bonnett and Andrew Gardner. Slow and easy. Legs very sore from yesterday's racing. Foot OK but hamstring tight.
Week 41 40k - Good high jump! Weight 74.0kg.
Mon
17 Oct
nil Rest day. Very late finish at work (7pm). Right hamstring sore.
Tue
18 Oct
7 4.30pm. Track, Calwell. 6 x 300m with 100m walk/jogs recoveries in 65 seconds. 54.1, 53.4, 53.9, 54.6, 54.9, 55.8. Average 54.5. Cool and windy. Legs (quads) very lactic in the last two. Hamstring a little tight.
Wed
19 Oct
10 6.00pm. Steady easy run around Mt Tuggers in 47 minutes including 4 x 60m strides. Legs felt good and loose after yesterday. Hamstring OK but not perfect. Feet great.
Thu
20 Oct
7 5.00pm. Track, Calwell. 5 x 200m at 90% effort with 200m walk recoveries in 4 minutes. 32.5, 33.3, 31.5, 31.6, 32.7. Average 32.3. Windy and wet. Warm-up 2.5k to and from the track.
Fri
21 Oct
3 Track, Calwell. 15 minutes of easy running on the grass.
Sat
22 Oct
10 2.00pm. Race: Interclub - 800m in 2:27.4. Finished just behind Brian Wenn with laps of 72/75. Also 4 x 400m relay leg in 66 secs, 4 x 200m leg in 30 secs, 3000m in 11:16.0 (3:41, 3:47, 3:47) and 4k Fun Run in 15:11. Ran hard. Legs quite sore. Need more sprint sessions. 24 Interclub points.
Sun
23 Oct
11 12.00pm. After helping at the Vets' Handicap Coppins Crossing. Gordon bowl run from Brian McGlynn's easy in 52 minutes. Quite tired from yesterday's racing.
Week 42 48k - Good Interclub and a better week. Weight 74.0kg.
Mon
24 Oct
nil Rest day. Late finish at work (7pm).
Tue
25 Oct
9 5.00pm. Track, Calwell. With Brian McGlynn and Steve Appleby. 2 sets of 2 x 200m, 2 x 300m, 2 x 400m with 3 to 4 minute recoveries and 10 mins between sets. 34.5, 33.9, 53.9, 52.1, 73.4, 69.9 - 35.3, 33.4, 51.9, 53.0, 72.8, 74.6. Felt great. Racing flats for the 2nd set.
Wed
26 Oct
12 6.00pm. Slow easy run around Conder and Banks trails in 61 minutes. Very tired in the legs and generally. Felt better last 3k.
Thu
27 Oct
9 7.00pm. Race: Vets' Track - B-grade 1500m, 3rd in 4:54.7. Good result as the legs were tired/sore when warming up. Started easy, building the pace, beaten in a sprint by Brian Wenn. Also, 5000m steady in 19:39 (4:08, 4:01, 3:50, 3:50, 3:48).
Fri
28 Oct
9 Easy run around Mt Tuggeranong in 46 minutes.
Sat
29 Oct
6 2.00pm. Race: Interclub - 2000m Steeplechase in 7:46.0. Also, 100m in 14.4, 400m in 67.9, 1500m in 5:03.0, High Jump in 1.50m. 54 points! Legs and feet OK.
Sun
30 Oct
21 8.30am. Stromlo. First 8k easy with Kevin Bonnett in 38 mins then 13k solo following Jogalong course to Mt Stromlo. 1:44:30 (4:58/km). Felt OK but tired last 10 minutes. 2k split on Jogalong in 9:48.
Week 43 66k - Good Vets' 1500m race. Weight 74.0kg.
Mon
31 Oct
nil Rest day. Late finish at work.
Tue
1 Nov
9 Steps run start then to the summit of Mt Tuggers and back (up in 9:50, down in 8:00). 6k split in 27:52 on the flat (4:39/km). Cold and wet!
Wed
2 Nov
14 6.00pm. Easy on steeper Mt Tuggers fire trails then to Conder and back on bikepaths in 64 minutes. Legs OK.
Thu
3 Nov
5 6.00pm. Track, Calwell. Session with Angela Hardwick (U18) at 75-80% effort for her. 2 x 600m, 4 x 300m, 4 x 200m. 2:17, 2:07, 55.2, 56.7, 58.1, 58.3, 35.1, 34.8, 36.7, 36.8. Felt OK. Legs and feet good.
Fri
4 Nov
8 6.00pm. Track, Calwell. Warm-up to and from the track. 6 x 150m with 250m walk 3 minute recoveries. 23.9, 22.8, 23.4, 23.3, 23.6, 22.7. Average 23.2. Pegasus shoes.
Sat
5 Nov
9 2.00pm. Race: Interclub - 3000m in 10:46.4 with splits of 3:27, 3:39, 3:40. Windy. Not fit enough for 3000m, should have raced the 800m. Need long intervals as well as mileage. Also, javelin in 23.7m and 4k Fun Run in 15:37 (3:49, 3:59, 4:06, 3:43). 24 IC Points.
Sun
6 Nov
22 9.00am. Stromlo long run in 1:46:40. First 16k with Geoff, Kevin B and Andrew G in 75:30 then 6k easy at 5s and slower. Felt OK until the last 5k. Not fit for long runs. Cold, windy and showery. Legs OK - slightly sore hamstring and lower right back. A bit of the run and a chat with Shaun Creighton.
Week 44 67k - Lacking aerobic endurance for the 3k. Weight 74.0kg. 221km last 4 weeks.


DateKms Comments
Mon
7 Nov
nil Rest day. Late finish at work.
Tue
8 Nov
8 5.00pm. Track, Calwell with Brian McGlynn. 4 x 300m, 3 x 800m, 4 x 300m. 59.7, 57.3, 59.7, 59.8 - 2:56, 2:49, 2:45 - 59.6, 56.7, 57.5, 57.8. Running at ease. Felt good with something in reserve.
Wed
9 Nov
9 6.00pm. Lap of Mt Tuggeranong easy in 43 minutes. Felt OK although tired from work.
Thu
10 Nov
7 7.00pm. Race: Vets' Track - 600m of the 800m race in 1:41.2 (2:14.9 800m pace). Felt good and strong. 200m splits: 32.5, 33.5, 35.0. May have run 2:17 to 2:18. Also, 4k of the 1 hour run in 14:55 (3:44/km) at 90 second laps.
Fri
11 Nov
nil Rest day.
Sat
12 Nov
6 2.00pm. Race: Interclub - 1500m in 4:59.5, even pace, tired legs. Also, 100m in 14.3, 400m in 67.8, 1500m racewalk in 9:27, 2000m Steeplechase in 7:54.9, triple jump in 8.10m and high jump in 1.50m. PB Interclub points of 66.
Sun
13 Nov
17.8 8.00am. Race: Brindabella Classic - Team of 4 '30/40/50' with Alice Scott, Jim White and Roger Abbott. I ran leg 2 in 92:12 (5:11/km), legs very tired on the final climb to Bull's Head. Team time 4:16:47 (4:51/km). Malcolm Satchell 38th in 5:25:22 and John Sutherland 11th in 4:47:10.
Week 45 48k - Very good 600m time trial. Weight 74.0kg.
Mon
14 Nov
nil Rest day. Late finish at work and very sore legs from yesterday's race.
Tue
15 Nov
7 Track, Calwell. Easy session. 10 x 200m easy in 42 to 45 seconds. Legs (quads) still quite sore.
Wed
16 Nov
12 7.45pm. Race: ACT 10,000m Championships - 14th in 38:20.7! Very happy with that. Ran with Kathy Southgate for 3k, then solo with Geoff Morrison chasing. Felt OK. Race won by Gerard Ryan 30:36 and Elaine Cooper 37:25. Splits: 3:42, 3:45, 3:49, 3:57 (18:54), 3:54, 3:56, 3:56, 3:56, 3:42 (19:26).
Thu
17 Nov
7 Track, Calwell. Easy session - 10 x 150m with 350m walk/jog 2:40 recoveries. 23.5, 23.6, 23.2, 23.5, 22.8, 23.6, 23.3, 23.8, 23.9, 24.0. Average 23.5. 2k warm-up and warm-down.
Fri
18 Nov
2 10.00am. Race: Black Mountain Tower Stair Race - 403 steps in 3:11. Very lactic afterwards. David Osmond won in 2:14.
Sat
19 Nov
8 2.00pm. Race: Interclub - 800m in 2:28.9 (76/73). Also, 3000m in 11:31.0, 4k Run Run in 16:32, 200m in 29.5, Javelin in 22.4 and Shot Put in 6.50m. Very tired this meeting. 42 Interclub points.
Sun
20 Nov
11 9.00am. Race: Black Mountain Challenge 5k - 26:24 (run from BMP to the top of Black Mtn). Very tired! Walk/jog on the steep parts. Warm-down back to the car then a 1k leg at Vets' Sprint Marathon Relay. PM - Swim 2 x 500m in 11:28/11:32. Felt good.
Week 46 47k - Happy with the 10,000m race. Weight 74.0kg.
Mon
21 Nov
11 6.00pm. Slow easy run around Mt Tuggeranong in 56:30. Felt OK but quite tired.
Tue
22 Nov
8 Track, Calwell with Brian McGlynn. 1 x 1000m, 2 x 600m, 1 x 400m, 3 x 150m with 5:30 recoveries. 3:26.1 (felt easy), 2:00.2, 1:55.8, 74.5, 22.9, 23.4, 22.7. Felt OK during this session.
Wed
23 Nov
13 6.00pm. Slow easy run to Gordon and Banks on trails. Very tired but felt better towards the end.
Thu
24 Nov
4 7.00pm. Race: Vets' Track - 400m in 63.2! Only 1.1 secs outside the PB from years ago. Ahead of Jim White. Wore racing flats. Jim Tucker ran 62.0 and Elaine Cooper 63.4. Speed coming on well. Also raced 400m Hurdles in 76.7, very tired last 3 hurdles.
Fri
25 Nov
15 Slow easy run to Rob Roy ridge and back in 1 hour 15 minutes.
Sat
26 Nov
7 2.00pm. Race: Interclub - 1500m in 5:04.3 - very windy and hot. Also, 2000m Steeplechase in 7:56.0 and 4k Fun Run in 16:34. 60 Interclub points.
Sun
27 Nov
14 9.00am. Race: Vets' Ginninderra Handicap 7.5k steady in 32:00 (4:16/km). Average heart rate around 156, mostly between 155 and 160. 3k warm-up and warm-down. RS 666.
Week 47 72k - Very good 400m race. Training going well. Weight 74.0kg.
Mon
28 Nov
10 6.00pm. Easy run around Mt Tuggeranong with good form in 48:30.
Tue
29 Nov
6 Track, Calwell. Solo session after a thunderstorm. Track soft. Asics shoes. 5 x 400m with 300m jog/walk 2:30 recoveries. 78.7, 76.9, 76.1, 76.9, 76.5. Average 77 secs. Steady effort. Chat with Angela about training.
Wed
30 Nov
10 5.00pm. Very easy run around Mt Tuggeranong in 47:30, including 6 x 70m strides in the last 2k. Felt OK.
Thu
1 Dec
6 7.00pm. Race: Vets' Track - 600m of the 800m race in 1:45.4. Pacing Jim Tucker (ran a PB of 2:21.0). 34s at 200m, 69s at 400m. Also, 7-lap Spiral Handicap 2,947m in 10:36.2. Equivalent to a 10:47 3000m.
Fri
2 Dec
nil Travel to Sydney (Rest Hotel) with Joy, Mal, Jim, Liz and Kath for the Billy Joel concert at the Entertainment Centre.
Sat
3 Dec
5 8.00am. Easy over the Harbour Bridge to the Rocks and back in 24 minutes. Felt OK.
Sun
4 Dec
11 8.00am. Easy run with Bruce over the bridge to the Domain, Hyde Park via Cahill Expressway, back via the Opera House in 56 minutes. Easy run. Legs better than yesterday. Very humid.
Week 48 48k - Enjoyed Thursday night track. Weight 74.0kg. 215km last 4 weeks.


DateKms Comments
Mon
5 Dec
10 7.00pm. Easy run on the fire trail around Mt Tuggeranong in 51 minutes. Quite tired from a long work day.
Tue
6 Dec
8 Track, Calwell. With Brian McGlynn and Steve Appleby - 3 sets of 2 x 400m and 4 x 200m with jog/walk recoveries and 10 mins between sets. 77.8, 76.7, 36.0, 35.5, 35.0, 35.4 - 73.7, 72.8, 35.4, 34.8, 34.5, 35.1 - 72.7, 73.2. Stopped there. Warm, training shoes, slight breeze. Felt OK.
Wed
7 Dec
11 Local trails around Mt Tuggeranong easy in 52:12.
Thu
8 Dec
16 Long easy run on trails to Conder and Banks out/back in 1:21:33.
Fri
9 Dec
12 Easy around Mt Tuggeranong in 62:36.
Sat
10 Dec
nil Trip to Culburra, visiting Dad.
Sun
11 Dec
nil Return from Culburra. Car breakdown near Canberra on the way home (Suzuki GTI).
Week 49 57k - Good session with the blokes on Tuesday. Weight 74.0kg.
Mon
12 Dec
nil Rest day. Late finish at work.
Tue
13 Dec
7 Track, Calwell. 2 sets of 5 x 300m with 100m walk recoveries and 10 minutes between sets. 523, 53.2, 53.3, 55.5, 55.7 - 60.3, 56.5, 58.3, 58.5, 57.3. Very hot, about 34C.
Wed
14 Dec
15 Slow easy run around Mt Tuggeranong on the flatter trails in 69 minutes.
Thu
15 Dec
5 7.00pm. Race: Vets' Track - 8 lap Spiral Handicap - 19th in 12:30 (3:40/km). Quite tired.
Fri
16 Dec
nil Rest day. Late finish at work.
Sat
17 Dec
24 7.00am. Cotter '15 mile' with Nigel Coldrick, Col Bridge, Andrew Gardner and John Dimitriou. 2:12:20 (5:31/km). Easy, slow after Vanities Crossing.
Sun
18 Dec
5 2.00pm. Race: Interclub - 1500m 4th C-division in 5:02.5. Also, 100m in 14.7, 400m in 68.5, 1500m racewalk in 9:16.4, 4k Fun Run in 16:40 and high jump in 1.55m (equal PB). 52 Interclub points. After working in the morning. Very hot!
Week 50 56k - OK 1500m, good high jump! Weight 74.0kg.
Mon
19 Dec
nil Rest day. Late finish at work.
Tue
20 Dec
8 Track, Calwell with Brian McGlynn. 1 x 1000m, 2 x 600m, 1 x 400m, 3 x 150m with jog/walk recoveries. 3:29, 2:01.8, 1:58.6, 78.4, 25.8, 26.3, 24.1. Felt good, fairly easy.
Wed
21 Dec
12 Easy run around Mt Tuggeranong on trails in 58:44.
Thu
22 Dec
nil Rest day. Late finish at work.
Fri
23 Dec
nil Rest day. Late finish at work.
Sat
24 Dec
11 6.00pm. Wagga - to Red Hill, up to and along Willans Hill ridge and trails in 52:50. Strong run, felt good. Hot!
Sun
25 Dec
10 Wagga - ran to the new grass athletics track near Burklands and back via Willans Hill trails in 45 minutes. Felt OK. Warm.
Week 51 41k - Feeling good but work a problem. Weight 74.0kg.
Mon
26 Dec
nil Rest day.
Tue
27 Dec
5

5
7.00am. Wagga - easy run to Lake Albert and back via the lake side in 24 minutes. Saw 3 other runners. Felt OK.

6.00pm. Track, Calwell with Jim Tucker. 3000m of jogging bends and sprinting straights in 13:37 (4:27, 4:40, 4:30).
Wed
28 Dec
11 8.00pm. Easy run around Mt Tuggeranong on trails in 54 minutes. After a long work day. Very tired towards the finish.
Thu
29 Dec
5 7.00pm. Race: Vets' Track on Woden grass track. 3000m in 10:58.0 (ran barefoot). Also, 100m in 15.3, 800m racewalk in 4:42 (2nd), 400m in 67.5 (not flat out). Felt good in the 3000.
Fri
30 Dec
nil Day at the beach with Joy and Mal - South Duras.
Sat
31 Dec
24 7.00am. Cotter '15 mile' with Nigel Coldrick in 2:05:02 (5:12/km). 76 minutes at Padovan's Crossing. Steady, fairly easy, felt good.
Sun
1 Jan
12

3
9.00am. Vets' Pack Run, Stromlo. Out/back up McInnes to this side of Mt Stromlo in 58:24. Quite strong running at times, easy finish with Jim White. Felt OK.

7.00pm. Track, Calwell. 4 x 150m plus 4 x 50m with slow walk recoveries. 24.2, 23.2, 22.2, 21.9 - 7.3, 7.3, 6.9, 7.5.
Week 52 65k - Good 3k race on the grass track. Weight 74.0kg. 219km last 4 weeks.


The End - 3,127 km (60.1k per week)