Ewen's Running Diary - 1996

This page is my running diary from 1996, the year I turned 39. Training was less than ideal as I was working too much overtime and missed many days. There were 113 days when I didn't run. I ran 2,704 km - an average 52 km per week.

My best results during 1996 were: 800m - 2:27.9, 1500m - 4:59.4, 3000m - 10:46.0, 5000m - 18:59.0, 2k Steeplechase - 8:00.5, 3k Steeplechase - 12:33.0, 3000m Walk - 16:59.8, 5k road - 19:13, 10k road - 39:33, Half Marathon - 85:12, 12k Cross Country - 50:38, City to Surf 14k - 58:18.

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


DateKms Comments
Mon
1 Jan
nil Rest day.
Tue
2 Dec
5 8.00pm. Race: Interclub - 4k fun run in 15:26 (3:51/km). Ran as hard as fitness would allow. Finished ahead of Col Neave and Peter Johnson. Hip no problem but the right hamstring felt tight high up. OK running start to the year. Will continue swimming and cycling.
Wed
3 Jan
nil Rest day. Swam 1200m at Tuggeranong incl 5 x 200m plus some 25m sprints.
Thu
4 Jan
nil Rest day.
Fri
5 Jan
nil Rest day. 20k bike ride with Jim Tucker and an 800m swim in the evening.
Sat
6 Jan
7 Easy run out and back to Conder in 34 minutes. Calves very sore. Hip sometimes noticeable. 4:10/km pace for a 400m stretch.
Sun
7 Jan
nil Baz's christening.
Week 01 12k - Slow start to the year. Weight 73.5kg.
Mon
8 Jan
9 Around Mt Tuggeranong, some bikepath at 5:00/km. Strong for the first 6k around 4:20/km pace then faded last 3k. Hot. Calves tight and hip still noticeable after 20 minutes but not too bad.
Tue
9 Jan
5 8.00pm. Race: Interclub 4k fun run in 15:06 (3:46/km). Good result. Ran hard, racing Peter Johnson and Dave Hobson. Hip no problem. Splits: 3:31, 7:15, 11:15 at 3k.
Wed
10 Jan
nil Bike to and from Tuggeranong pool. Swam 1600m as 6 x 200m plus 25m sprints.
Thu
11 Jan
9 Track session. Warm-up to Conder flat fire trail. 5 x 400m, averaging 81.2 with approx 2 minute rests. Tight calves more of a problem than the hip. 5k easy warm-down.
Fri
12 Jan
nil Bike to and from pool. Swam 1400m in 200s plus some 50s.
Sat
13 Jan
4 4.00pm. Race: Novice Triathlon - 300m swim, 12.4k bike, 3k run. OK swim, good bike racing Adair F and a fair run. Very hot. 24:14 for the bike on a tough course, average 30.7 kph.
Sun
14 Jan
11 8.00pm. Very easy run with Dave Gates to the Ambulance station plus 4 laps of Calwell fields in 56 minutes. Hip no problem, hamstring a little tight. Very warm and humid.
Week 02 0k - Having a good break for the hamstring. Weight 74.0kg.
Mon
15 Jan
nil Swim 1400m in the 25m Tuggeranong pool. Mainly as 50m before stopping. Breathing felt good. Hot day, 35C.
Tue
16 Jan
4 8.00pm. Race: Interclub 4k fun run in 15:24 (3:51/km). Kept up with Claire Fraser to 1.5k. Felt flat and tired but the hip injury was no problem at all. Splits: 3:30, 7:24, 11:28.
Wed
17 Jan
7 Aquathlon race 1 - 300m swim, 3k run. 108th in 18:57. 6:49 and 12:08 for the run. Good swim, with Bob Harlow and Terry Levings out of the water. Fair run, losing about 30 secs to Bob. 2k warm-up, 2k warm-down.
Thu
18 Jan
nil Swim, 800m in the 50m pool. 50m repeats, strong effort. Felt OK but tiring towards the finish.
Fri
19 Jan
11 Thredbo Running Week. Steady run with Bruce to Dead Horse Gap and return in 49 minutes, some rain. Felt OK.
Sat
20 Jan
4.5

5
1.00pm. Jog back from the Classic with Anthony Perry.

5.00pm. 5k easy jog around the village with Bruce and Rick Haeney.
Sun
21 Jan
7 9.00am. Race: Jindabyne Pharmacy 6k Fun Run - 39th in 24:22 (4:04/km). Splits 12:00/12:22. Noticed the altitude. Caught by Bruce with 1.5k to run, ran together then kicked. A minute slower than last year. Deb Hoare ran 21:30!
Week 03 39k - Fun weekend at Thredbo. Weight 73.0kg.
Mon
22 Jan
nil Swim - 1200m in 200s then 50s. Good. Fast bike to and from the pool.
Tue
23 Jan
8 7.00pm. Race: Interclub 4k fun run with Jim White in 15:35 (3:54/km), training shoes. Also, 1500m Walk in 8:20.9 and 3000m in 11:30. Bad fade last 800m. Penny Grant ran 9:50 and Deb Hoare 10:09.
Wed
24 Jan
10 Aquathlon race 2 - 400m swim, 4k run.109th in 25:57 (10:04 and 15:53). OK swim and a good run, just failing to catch John son. 2k warm-up, 4k warm-down.
Thu
25 Jan
nil Swim 8pm at Tuggeranong, 1200m as 2 x 500m plus 200m breaststroke and backstroke. Felt OK. Nice and quiet at the pool. Sore left heel (from yesterday's barefoot 3000?).
Fri
26 Jan
10 Around Mt Tuggeranong on trails in 48:50. Slightly sore left heel and right hip towards the finish. No energy.
Sat
27 Jan
6 Steps run (up) in 26:29 (4:25/km). Ran strongly with no foot or hip niggles. Just out of breath and lacking leg strength.
Sun
28 Jan
14 PM. Gilmore run, strongly to Louisa Lawson and back in 62:30 (4:28/km). Felt good on this run. No problems.
Week 04 48k - Swimming OK but not run fit. Weight 73.0kg. 99km last 4 weeks.


DateKms Comments
Mon
29 Jan
nil Swim 800m as 3 x 200m strongly and 25m repeats fast. Strong bike ride to and from the Tuggers pool.
Tue
30 Jan
2 7.00pm. Race: Interclub - 2000m Steeplechase in 8:00.5. No warm-up. Stopped at the last hurdle. Feet and legs OK.
Wed
31 Jan
10 Aquathlon race 3 - 500m swim, 5k run. Tough swim (long) and run with a headwind coming back. Finished behind Michael Dupe and well behind Bob Harlow. 125th in 34:12 - 13:26 and 20:46.
Thu
1 Feb
6 7.00pm. Race: Vets' Track. Just the 1500m Walk in 8:20 and a long warm-up on the Eucalypt Trail with Jim Tucker.
Fri
2 Feb
nil Rest day.
Sat
3 Feb
6 4.00pm. Race: Novice Triathlon Series - 400m, 14k, 4k. Fair swim and bike and a good run. About 59 minutes. Caught and passed Adair F on the run. Bike showed 19k at 31.3 kph.
Sun
4 Feb
14 AM. Long run with David Gates to Lanyon and return in 68:45 (4:55/km). A little tired, but OK.
Week 05 38k - Swim letting me down in triathlon. Weight 73.0kg.
Mon
5 Feb
nil Swim 500m mainly as 50m sprints. Bike to pool and the long way home for 20k total. Pool very crowded.
Tue
6 Feb
14 Gilmore trail run to Louisa Lawson and back. Strong after a slow start in 62:50 (4:29/km). Ave HR about 146.
Wed
7 Feb
9 Aquathlon 300m swim, 3k run. 121st. Best placing in the series. Good swim and run although tough last km. 12:03 for the 3k. 1k warm-up and 5k warm-down. Being in the last few out of the water isn't a lot of fun. Don't think I can improve my swim enough to be competitive.
Thu
8 Feb
7 7.00pm. Race: Vets' Track - 1500m steady in 5:30.0. Also, 3000m Walk PB of 16:59.8 and the 3000m Steeplechase steady in 12:33.0 to beat Jim White. Felt OK. Ordered new Cannondale bike.
Fri
9 Feb
nil Rest day. Mowing. Cold! Tired.
Sat
10 Feb
3 2.00pm. Race: Interclub 1500m - 17th 'B'Grade in 5:06.0. Weak 3rd lap after passing 800m in 2:38. OK but not desperate enough.
Sun
11 Feb
17 Morning run with David to Lanyon and back at 4:45/km. Quite a steady pace. Felt good. Late afternoon 1 hour mountain bike ride.
Week 06 50k - No endurance in the 1500m race. Weight 73.0kg.
Mon
12 Feb
nil Rest day. Long day at work.
Tue
13 Feb
18 Run to Lanyon Homestead and back plus loops. Quite strong at the start then eased off. 83:30 (4:38/km). Tired last 10 minutes and the right hip was tight last 10 minutes too. Ave HR about 143.
Wed
14 Feb
9 Aquathlon race 5 - 400m swim, 4k run. 125th in 27:44 (12:06 and 15:38). Swim leg was very long and tough. Cold water! Quite strong run, feeling fast. 3k warm-up and 2k warm-down.
Thu
15 Feb
7 7.00pm. Race: Vets' Track - 3000m in 11:01 (3:40/km), first k in 3:36. Legs and hip OK. Also ran the spiral 3k as a warm-up at 4:18/km, which was too fast. In Sydney at SAF, Bruce ran the 3000 in 10:55.
Fri
16 Feb
nil Rest day. Picked up new Cannondale road bike!
Sat
17 Feb
7 5.00pm. Race: Sri Chinmoy Mini Tri (500m swim, 21k bike, 5k run) - 237th in 1:12:43, 22nd M35. Splits: 13:29, 39:02, 20:12. Swim was long, about 650m. Bike split a PB by 3 seconds over '94 when fitter and running 19:01 for the 5k. Ave speed 33.6 kph.
Sun
18 Feb
6 4.30pm. Track, Calwell. 4 x 400m average 78.4. Hot!
Week 07 47k - Enjoyed the triathlon. Weight 73.0kg.
Mon
19 Feb
10 Easy around Mt Tuggeranong trails at 4:48/km. New Asics 125 shoes were great! No hip problem at all.
Tue
20 Feb
15 6.00pm. Race: CCC - Summer Series Jogalong 6k - 49th in 24:23 (4:03/km). Ran hard, racing Dale Chatwin, finished just ahead. Also ahead of Brian Wenn and Jimmy. 6k warm-up in 29:00.
Wed
21 Feb
7 Aquathlon race 6 - 500m swim, 5k run. 32:03, with splits of 11:57 and 20:06. Good swim, staying on feet of faster swimmers until half way. Ran hard, passing Bob Harlow in the last 400m.
Thu
22 Feb
8 7.00pm. Race: Vets' Track - 3000m easy in 11:14. Splits: 3:45, 3:42, 3:47. Legs and body very tired. Dave Gates ran a very good 9:59.
Fri
23 Feb
10 Steady run around Mt Tuggeranong in 47:45. Hip OK but left foot sore.
Sat
24 Feb
nil Rest day. Working on bike and helping out at Interclub. Tired.
Sun
25 Feb
15 Vets' Handicap, Coppins Crossing. 134th in 32:14 (4:36/km). Missed my start group. Rode mountain bike to and from which was about 50k total. 8k warm-down in 37:40. Very tired afterwards.
Week 08 65k - Training not quite there. Weight 72.5kg. 200km last 4 weeks.


DateKms Comments
Mon
26 Feb
12.7 Steady around Mt Tuggeranong and Banks in 61 minutes. Tired, but injuries OK.
Tue
27 Feb
10 6.00pm. Race: CCC - Summer Series Ginninderra 7.1k - 49th in 28:41 (4:02/km). Good run. Started slow and worked into it. Finished behind Jim (28:23) and Charlie. Fiona first female in 26:36. 3k warm-down.
Wed
28 Feb
11 Steady run around Mt Tuggeranong and Banks in 53:40. Quite tired.
Thu
29 Feb
4 Track, Calwell. 700m in 2:18, 500m in 1:40, 2 x 300m in 57 and 58. Steady/easy running with Erin. 1 hour easy mountain bike ride.
Fri
1 Mar
10 8.00pm. Race: ACT T & F Championships 5000m - 18:59.0 (3:47.8/km). Splits: 3:41, 3:46, 3:53 (11:20), 3:56, 3:43 with an 81 sec last lap. Kevin Bonnett ran 17:07 and Isabella Woo 17:30.
Sat
2 Mar
nil Helping out at the Championships.
Sun
3 Mar
15 With David Gates to Lanyon and back at 4:48/km. Holding back the pace. Felt good. Right hip just a little tight. In the afternoon, 1 hour solid on the bike, covering 27 km. Spencer Smith's Olympic Distance splits: 18:57, 58:59, 32:34.
Week 09 62k - A better week but need more. Weight 73.0kg.
Mon
4 Mar
nil Rest day. Late finish at work. Rain.
Tue
5 Mar
15 6.00pm. Race: CCC - Summer Series Perry 8k - 52nd in 35:11 (4:24/km). Easy run with Kelly Roberts. Felt good, relaxed. 3k warm-up and a 4k warm-down.
Wed
6 Mar
9 Around Mt Tuggeranong on trails at 5:00/km. Straight after a 1 hour hard bike ride to Gordon and back averaging 28 kph. Tired legs, no energy.
Thu
7 Mar
8.7 7.00pm. Race: Vets' Track - 800m 'B' Grade race, 1st in 2:31.3. In pouring rain. Steady first lap in 76 seconds. Chased down Bob Harlow in the 2nd lap. Felt OK. Also, 8-lap spiral handicap in 12:47 (3:45/km pace).
Fri
8 Mar
13.6 Large lap of Mt Tuggeranong including Johnson Drive in 61:24, including a 4:30 km split on the bike path.
Sat
9 Mar
nil Hard bike ride, 26.6k in 52:50. Ave speed of 30.2 kph.
Sun
10 Mar
22 7.30am. Race: Weston Creek Half Marathon in 94:18 (4:28/km). Steady effort, backed off effort in the second half. 5k splits: 20:54, 21:52, 23:14, 23:12.
Week 10 68k - Another OK training week. Weight 72.5kg.
Mon
11 Mar
9 Easy paced run in 42:20 (4:42/km). Average heart rate about 136. Felt OK.
Tue
12 Mar
14 6.00pm. Race: CCC - Summer Series Weston Park 9k - 72nd in 42:39 (4:44/km). Ran with Kelly, 4:24 pace to the turn then slowed down. Heart rate went from 155s down to 140 coming back. Earlier at lunch time, Tharwa loop bike 40.0 km at 27.2 kph, riding 'easy', not flat out.
Wed
13 Mar
11 6.00pm. Steady around Banks, slow at first, 4:45/km average. Earlier at 3.00pm, 1400m swim in the Civic Pool as 600m + 800m in 32:12 total. Steady, felt good.
Thu
14 Mar
6 Track, Calwell. Easy run to and from the track and 3 x 100m as handicap races with Erin, Kelly, Natalie and others. Quite tired. Afterwards at Vets' Track, high jump in 1.50m. Dave Gates ran the 10,000m in 36:05!
Fri
15 Mar
12 Steady run around Banks in 58:42. In the morning, 78.5k bike ride including Black Mountain, average speed 22 kph.
Sat
16 Mar
nil Rest day. Jim and Liz's housewarming party.
Sun
17 Mar
17 7.00am. Slow run with David to Lanyon homestead and back at 4:50/km. Quite tired and stiff. Upset stomach. In the afternoon, 24.4k bike ride at 30 kph. Caught by Johnnie Muir at Bonython and rode with him for a while.
Week 11 69k - Good week. No problems. Weight 72.0kg.
Mon
18 Mar
13.2 Big lap of Mt Tuggers on the bikepath in 62:47 (4:46/km).
Tue
19 Mar
11 9.00am. Vets' Tuesday Group - easy steady run up and around Mt Stromlo in 52:50, mostly with Deb Cowell.
Wed
20 Mar
6 BBQ Stakes Handicap at Woden in 26:30 (4:25/km). Ran with Jim White, steady good pace. Slight pain upper outside of right thigh. Later, 22k fast bike around Gordon at 30.4 kph.
Thu
21 Mar
10 7.00pm. Race: Vets' Track, 3000m in 10:46.0 (3:35.3/km). Good race with Steve Crane. Km splits: 3:32, 3:40 (7:12), 3:34. Also ran the 1500m C-grade steady in 6:06. No injury niggles.
Fri
22 Mar
11 7.00pm. Easy run around Mt Tuggers in 53 minutes. Earlier, 1500m swim as 3 x 500m - freestyle and pull bouy and hand paddles.
Sat
23 Mar
16 Early Gilmore run with David Gates, easy in 75:30. Felt OK. At 4.00pm, Vets' Cycling Club Uriarra 37k - 31 kph early then slowed to 23.
Sun
24 Mar
10 Steady run around Mt Tuggers, strong towards the end in 47:30. Legs good, no injury niggles. In the morning, 18k mountain bike ride up Mt Rob Roy and back for 90 minutes.
Week 12 77k - Good week and 3000m race. Weight 73.0kg. 276km last 4 weeks.


DateKms Comments
Mon
25 Mar
11 6.00pm. Around Mt Tuggers, partly on the bikepath in 49:45. Early morning 35k bike to and from Woden steady effort at an average speed of 27.3 kph. 3pm swim in Civic pool as 4 x 500m in 11:11, 12:02, 11:19, 11:31. Big day.
Tue
26 Mar
17

7
9.00am. Vets' pack run, Stromlo in 79:48 (4:42/km). Easy early then strong running with Bernie Millett.
6.00pm. Race: CCC - Summer Series Black Mountain 5k - 45th in 19:31 (3:54/km). Steady at the start with Susan Hobson then quicker. Not flat out. Lap splits: 6:37, 6:30, 6:23. Finished ahead of Charlie and Jim.
Wed
27 Mar
12 12.20pm. Race: BBQ Stakes Handicap at Woden, 6k in 24:53 (4:09/km). Caught up to and ran with Jenny Eccles. Strong run, felt good. 3k warm-up and warm-down. Late easy bike ride, 35km at 25 kph around Lake Tuggers bike paths.
Thu
28 Mar
10 Track, Calwell. With Mike's group. Quite tired beforehand. 5k warm-up and a 5k run on the fire trail. Short fun game of touch footie afterwards.
Fri
29 Mar
nil Easy 10k bike at Lake Ginninderra. Jim, Liz, Mal, Joy and Baz.
Sat
30 Mar
11 9.00am. Easy run around Mt Tuggeranong. Afternoon - Vets' Track, 2000m Steeplechase - fell at the first barrier on the 2nd lap, hitting the left knee hard.
Sun
31 Mar
nil Helping at the Women and Girls' Fun Run in the morning. Couldn't ride the bike - very swollen left knee. Swim 2000m at Tuggeranong 25m pool as 4 x 500m in 11:56, 12:00, 12:10, 11:56.
Week 13 68k - OK Summer Series and BBQ Stakes. Weight 73.0kg.
Mon
1 Apr
nil Rest day. Knee slightly improved. Swim 1000m Tuggers pool as 3 x 300m + 100m breaststroke. 6:24, 6:25, 6:31. Slow.
Tue
2 Apr
2 Track, Calwell. 5 laps easy with Bob Barb. Knee was OK. Earlier at 8.00am, 45k on the mountain bike including the summit of Mt Taylor and Farrer Ridge.
Wed
3 Apr
11 12.20pm. Race: BBQ Stakes Handicap Woden 6k (reverse) in 24:57 (4:09/km). Solo hard run. 2.5k warm-up and warm-down. Knee was fine. Also, morning 30k bike ride.
Thu
4 Apr
4 Track, Calwell. 2 x 300m, 1 x 500m, 1 x 300m after 10 x 50m short hills. Ran with Erin S - 57.9, 57.1, 1:36.7, 56.1. Tough session.
Fri
5 Apr
16 Steady run to Lanyon Homestead and back in 74:45 (4:40/km). Good run. Heart rate was sitting on around 140. Resting was 57 beforehand. Earlier, 24k mountain bike ride.
Sat
6 Apr
10 2.00pm. Race: CCC - Deek's Drive 3k - 17th in 11:39 (3:53/km). Good race with Erin (11:44). Dave G ran 11:14. 3k warm-up and a 4k warm-down. Mountain bike ride later for 24k.
Sun
7 Apr
15 Vets' pack run at Stromlo in 71:06. Quite strong running the first 40 minutes with Glenn Coward, Col Bridge and Andrew Shaw then steady. Felt good.
Week 14 58k - Knee good, OK week and races. Weight 73.0kg.
Mon
8 Apr
17 7.00am. Long steady run with David in 80:24 (4:44/km). A little tired towards the finish. Easy 10k mountain bike in the afternoon.
Tue
9 Apr
nil Rest day. Long day at work.
Wed
10 Apr
14.5 Johnson Drive, bike path in 65:06 (4:29/km). Felt OK. No injury niggles.
Thu
11 Apr
4 Track, Calwell. 10 x 50m short hills and 5 x 70m flat sprints plus warm-up. Cold and wet.
Fri
12 Apr
16.5 Steady run around Banks in 75:20 (4:34/km). Windy! No injury niggles.
Sat
13 Apr
nil Helping with Canberra Marathon set-up. Watched the Marathon Eve 10k race - Andrew Gardner ran 38:40.
Sun
14 Apr
9

7
8.00am. Jogging around watching the marathon with David. Legs felt good.

5.00pm. Track, Calwell. Long warm-up. Relay training with 30m sprints. 3 x 400m in 84s with David.
Week 15 68k - Steady week with some good long runs. Weight 73.0kg.
Mon
15 Apr
14 5.00pm. Big loop including Johnson Drive in 63:09. Quite strong running at times. No injury niggles.
Tue
16 Apr
9 Track, Calwell. Running with Jim Tucker and David Gates. 2 x 500m in 1:41 and 1:38, 2 x 300m in 57.5 and 55.5, 1 x 1100m with Erin in 4:20, 2 x 500m in 1:50 and 1:50. Good session.
Wed
17 Apr
13 Around Mt Tuggeranong on flatter parts of the trails in 61:40 with David. Felt OK.
Thu
18 Apr
10 Track, Calwell. 7k warm-up hill trails with Jim Tucker and Michael. 3 x 300m in 59.9, 62.7, 57.6 with 100m slow walk recoveries. 2 x 500m fast with Erin in 95.6 and 96.0. Felt OK.
Fri
19 Apr
10 Steady bikepath run with backpack at 4:45/km to pick up the CT110.
Sat
20 Apr
nil Road race with the ACT Veterans' Cycling Club - 37k graded scratch race in 'D' grade. Riding with Kathy Southgate and Chris Toohey. Finished about 20 secs behind the bunch up to the finish, last hill. Average speed 34 kph.
Sun
21 Apr
22 8.00am. Long run with David around Bonython Hill with extra at the finish. 1:46:12 (4:50/km). Felt good. No injury niggles.
Week 16 78k - Good training week. Weight 73.0kg. 272km last 4 weeks.


DateKms Comments
Mon
22 Apr
11 Track, Calwell. Run to the track then a trail run warm-up with the group up to the electricity sub-station and back. 2 x 300m in 64 and 58 with a 100m slow walk recovery. 3 x 50m sprints. Felt good. Great day.
Tue
23 Apr
15 Local bike paths in 64:40 (4:20/km). Very strong run incl a 4:02 km split on the bikepath. Caught and ran with John Henderson for a while.
Wed
24 Apr
7 Track, Calwell. Running with Tracey and Kelly. 10 x 50m hills. 700m in 2:30, 500m in 1:32.3! 300m in 57.1, 500m in 1:47.1, 700m in 2:46.6. Felt good, no problems. Getting used to the faster running.
Thu
25 Apr
6 2.00pm. Race: CCC - Anzac Relays. New 3.6k course at Campbell Park. 4th leg in Mike Sainsbury's team. 57th fastest male time in 13:46 (3:49/km). David ran 13:12. Afternoon 10k mountain bike ride.
Fri
26 Apr
15 Steady run around Mt Tuggeranong with a 4:19 km split on the bikepath. 66:40 (4:27/km).
Sat
27 Apr
19 1.15pm. Race: CCC - Diddams Close 5k - 10th in 19:13 (3:50/km). With Erin Lenon (18:59) until 3.5k. Just behind Hugh Ford. Also, 8k race, 30th in 34:34 (4:19/km) running with Jim and Nigel. No problems. Dave Gates ran 4th in 28:50 (has been running 120 km per week).
Sun
28 Apr
16 Vets run at Stromlo, 8.5k steady in 36:18 (4:16/km) with a 3k warm-up and 4.5k warm-down. A little tired.
Week 17 89k - Good week, improving fitness. Weight 73.0kg.
Mon
29 Apr
13 Steady run around Banks in 62 minutes. Not much energy. Good form on the flats and downhills.
Tue
30 Apr
6 Track, Calwell. Easy session including 300s, short hill repeats and relays.
Wed
1 May
21 4.30pm. With Dave Gates from east of Kings Avenue, West and Central Basins of LBG in 96:30 (4:36/km). Ran the middle 7k hard at 4:12/km pace although feeling tired. Good session.
Thu
2 May
6 Track, Calwell. Running with Jim Tucker and Jim White. 3 x 300m plus 3 x 200m - 60, 58, 57 + 35, 36, 36. Also 10 x 60m hill repeats. Good session.
Fri
3 May
12 4.00pm. Steady run around Banks in 56 minutes. Back of left knee (tendon) which had been niggly was OK in later.
Sat
4 May
11 7.00am. Steady run around Mt Tuggeranong in 53:45. Family party in the afternoon.
Sun
5 May
26 7.00am. Long run with Davig - Lanyon, Gordon Ridge, back of Bonython in 2:09:36 (4:59/km). Behind left knee was niggly.
Week 18 95k - Good week except for the knee niggle. Weight 73.0kg.
Mon
6 May
nil Rest day. Long work day. Giving the knee a rest.
Tue
7 May
13 Track, Calwell. Group run from track via trails to the top of Mt Tuggeranong and back. Left knee was quite sore after 30 minutes of running. Will have a few days off.
Wed
8 May
nil Rest day. Left knee.
Thu
9 May
nil Rest day. Left knee.
Fri
10 May
nil 20k easy mountain bike ride.
Sat
11 May
13 2.00pm. Race: CCC - Dunrossil Drive 4.2k - 62nd in 'A' grade in 15:52 (3:46/km). Splits - 7:41/8:09. Felt OK. David ran 14:31. 3k warm-up and 6k warm-down.
Sun
12 May
7

11
AM. Race: - Duathlon 'Grand Prix' style race - 2k/7k/2k/7k/2k. Finished 3rd M35 in 53:14. Splits: 7:44/13:55/8:28/14:45/8:23. Average speed on the bike 31.4 kph. Good race with Deb Hoare and Nicki S.
PM. Easy steady run with Mike, Kelly and Tracey. Felt OK.
Week 19 44k - Knee niggle but it came good. Weight 73.0kg.
Mon
13 May
11 Steady run around Mt Tuggeranong in 53 minutes. Easy. Legs felt good.
Tue
14 May
9 Track, Calwell. Group run through pines to Tuggeranong railway station with Michael, Tracey, Michelle and Shaun. 45 minutes. Steady pace, some walking on the hills. Cold.
Wed
15 May
13 4.00pm. Solid run around Johnson Drive, Drakeford in 56:09 (4:19/km). Incl a 4:15 km split on the bikepath. Felt OK but left knee sore.
Thu
16 May
9 Track, Calwell. 3k warm-up with Bob Barb. 10 x 60m hill sprints. 300m 60.6, 500m 1:41, 700m 2:27, 500m 1:46, 300m 56.5, 500m 1:43, 300m 61.8. Some with Kelly, finishing in darkness.
Fri
17 May
11 Easy local run in 52:20.
Sat
18 May
nil Rest day. Easy 14k bike ride while Bruce ran - did a 4:04 km on the trail behind Bonython.
Sun
19 May
22 9.00am. Race: Canberra Half Marathon 21.1k - 61st in 85:43 (4:04/km). Good race, slowing slightly in the second half. Caught David at 18k. Splits: 3:40, 3:56, 3:52, 3:58, 4:02, 4:05, 4:00, 4:11, 4:12, 3:58, 4:07, 4:09, 4:06, 4:17, 4:05, 4:09, 4:08, 4:19, 4:03, 4:03, 3:58 + 24 secs.
Week 20 75k - Good half marathon result. Weight 73.0kg. 303km last 4 weeks.


DateKms Comments
Mon
20 May
nil Rest day.
Tue
21 May
14 Track, Calwell. Long out/back run with group on the Gilmore trail, finishing in darkness. 69:20.
Wed
22 May
13 Steady run in 58:30.
Thu
23 May
8 Track, Calwell. 10 x 60m hill sprints. Then, running with Erin - 700m, 500m, 300m, 500m, 700m. Times: 2:30, 1:39, 57.2, 1:38, 2:23. Legs pretty good. No injury niggles. Lack of consistent training due to work hours is the main problem.
Fri
24 May
nil Checking XC course at Garran, walked about 3k.
Sat
25 May
nil More course checking with David - just walking. About 7k today.
Sun
26 May
19 Long slow run with David to Lanyon Homestead and back in 94:22 (4:58/km). Felt OK.
Week 21 54k - 3 days off is too many. Weight 73.0kg.
Mon
27 May
14 Solid bikepath run in 61:50 with a 4:14 km split on the path. Felt very good and smooth.
Tue
28 May
10 Track, Calwell. Group run up the Gilmore trail then under the highway and back. Quick on return with some running close to 4:00/km pace.
Wed
29 May
18 Two runs separated by a 40 minute break. Second with Kelly, Jim Tucker, Mike and Tracey to Pine Island. Total time of 88:06.
Thu
30 May
2 Track, Calwell. Warm-up jog then supervising the kids' session.
Fri
31 May
11 Steady lap of Mt Tuggeranong in 52:27. Felt OK.
Sat
1 Jun
18 2.00pm. Race: CCC - Pennington 16k Hughes Scout Hall - 40th in 70:30 (4:24/km). Didn't feel that good. Splits: 16:40, 17:31, 18:04, 18:15. Behind Burkie but ahead of Steve Appleby and Jim. 1k warm-up, 1k warm-down.
Sun
2 Jun
20 After watching the Pacific Scoool Games trials at Bruce - run to Black Mountain and 2 laps of the high scenic walking track and back in 1:40:30 (5:02/km). Tired last 10 minutes.
Week 22 93k - A much better week. Weight 73.0kg.
Mon
3 Jun
13 Long steady run around Banks and Gordon in 61:48. Felt easy.
Tue
4 Jun
10 Track, Calwell. Group run to Covenant College and back via Calwell Hill with 3 surges.
Wed
5 Jun
12 With Jim Tucker, Kelly and Tracey - from Kelly's house to Farrer Ridge then 5 x 400m (74 secs) good pace. Felt good.
Thu
6 Jun
5 Track, Calwell. 3k warm-up then 10 x 70m hill sprints, jog down continuous. Freezing! About 2 degrees.
Fri
7 Jun
14 Easy paced run around Banks in 67:09 (4:48/km). Felt good and loose. Holding back.
Sat
8 Jun
17 1.15pm. Race: CCC - Pipe Flat 3k - 19th in 11:06 (3:42/km). Slow start, passing Kelly and Erin at the turn. Splits: 5:30/5:36. Also the 7k race, 33rd in 28:07 (4:01/km), just behind Charlie. Splits: 14:20/13:47. Felt easy. Long warm-ups/downs.
Sun
9 Jun
15

3
AM - Race: Duathlon Grand Prix - 2/8/2/8/2 in 52:44. Splits: 7:47, 13:54, 8:16, 14:42, 8:04. Good race with Chris Toohey and Bron Snowden. Tired.
PM - Track, Calwell. Just an easy warm-up with the group before training.
Week 23 89k - Good races at Pipe Flat. Weight 73.0kg.
Mon
10 Jun
17 11.00am. Long run around Bonython hill, Gordon and Conder. Steady pace. Quite tired but no injury niggles.
Tue
11 Jun
11 Track, Calwell. Steady run, 53:20.
Wed
12 Jun
12 Steady run, 56:09.
Thu
13 Jun
9 Track, Calwell. 5 x 200m steady. Hill sprints. 4 x 720m with 720m jog recoveries. 2:39, 2:40, 2:35, 2:40. Felt OK.
Fri
14 Jun
nil Bought first computer! HP 486, 1gb hard drive.
Sat
15 Jun
13 1.15pm. Race: CCC - Tuggeranong 4k Road Race - 31st in 14:48 (3:42/km). Ran hard, finishing just behind Joanna Bailey. Splits: 7:01/7:47. Also, 8k race steady, 34th in 35:28 (4:26/km) with Jim White. 17:36/17:52.
Sun
16 Jun
23 9.00am. Race: ACT Vets' Half Marathon - 95:14 (4:31/km). Steady run after a fast start. Tired and left foot was sore. Pace felt easy. 2k warm-up.
Week 24 85k - Good 4k race and month. Weight 73.0kg. 321km last 4 weeks.


DateKms Comments
Mon
17 Jun
nil Rest day. Work.
Tue
18 Jun
11 Track, Calwell. Long steady run with the group in 54:00.
Wed
19 Jun
nil Rest day. Work.
Thu
20 Jun
9 Track, Calwell. 10 x hill sprints. Jim White joined us for his first run at Calwell and enjoyed it, timing all the hills! 400, 500, 300, 500, 700m - 83.8, 1:41.7, 59.8, 1:39.8, 2:21.0. Good session.
Fri
21 Jun
nil Finished first issue of the SCT magazine - Tuggie Athlete!
Sat
22 Jun
16 Long run with Brian McGlynn, steady in 75:30. Felt good.
Sun
23 Jun
15 Steady long run with David Gates in 71:20. All good.
Week 25 51k - Work interrupted training. Weight 73.0kg.
Mon
24 Jun
nil Rest day. Rode the mountain bike for an hour.
Tue
25 Jun
12 Track, Calwell. Long run with Kelly, Erin and Michael. Felt good. Foot OK.
Wed
26 Jun
nil Rest day. Freezing!
Thu
27 Jun
6 Track, Calwell. Easy running. 'Sport for Understanding' group from the USA arrival.
Fri
28 Jun
nil Rest day. Work.
Sat
29 Jun
10 1.15pm. Race: CCC - Canberra Grammar 6k XC - 50th in 24:53 (4:08/km). 3k splits: 12:14/12:39. Ran hard. 12 secs behind Brian Wenn. Very slippery. Not fit. Also, 3k race as a warm-up, 56th in 13:35 (4:31/km).
Sun
30 Jun
12 Afternoon steady run with Brian McGlynn in 56:30. Felt good.
Week 26 40k - Fun XC race but slower than usual. Losing fitness. Weight 73.0kg.
Mon
1 Jul
nil Rest day. Long day at work. Tired.
Tue
2 Jul
10 Track, Calwell. Steady group run in 48 minutes.
Wed
3 Jul
nil Rest day. Work.
Thu
4 Jul
6 Track, Calwell. 10 x short hills. Intervals with 3 mins recovery - 500, 500, 300, 300, 500, 300m in 1:34! 1:33! 61, 60, 1:41, 58. First 2 with Kelly (too fast), rest with Brian McGlynn.
Fri
5 Jul
nil Rest day.
Sat
6 Jul
12 1.15pm. Race: CCC - Duffy Pines 4.5k - 7th in 18:10 (4:02/km). Good race, finishing ahead of Dave Gates and Erin Lenon. Legs felt great (due to speedwork Thursday?). 4.5k warm-down in 24:45.
Sun
7 Jul
18 Afternoon 'railway run', up Monaro Hwy and down the railway trail in 1:23:48 (4:39/km). Good pace. Left knee OK but not 100%.
Week 27 46k - Good race but not running enough mileage. Weight 73.0kg.
Mon
8 Jul
nil Rest day. Giving the knee a day off.
Tue
9 Jul
16 Track, Calwell. Railway run with Michael M, quite strong at times in 69:20 (4:20/km).
Wed
10 Jul
17 Long run around Gordon heights and Banks on trails in 1:20:40 (4:45/km). Knee still a little niggly.
Thu
11 Jul
nil Rest day. Calwell cancelled due to rain. Just drills.
Fri
12 Jul
18 Long steady run in 1:26:48 (4:48/km). Felt OK.
Sat
13 Jul
nil Visiting Cambewarra for N's birthday.
Sun
14 Jul
19 4pm. Steady run with David Gates around Gordon heights and Banks on trails in 95:48 (5:03/km). Felt OK.
Week 28 70k - Just long runs this week. Weight 73.0kg. 207km last 4 weeks.


DateKms Comments
Mon
15 Jul
nil Rest day. Work.
Tue
16 Jul
10 Track, Calwell. 5k warm-up. 1000m, 700m, 1000m with full recoveries. Times: 4:05, 2:36, 3:50. Relaxed running with Kelly. Also, 5 x 70m short hill repeats and light drills. Legs OK.
Wed
17 Jul
nil Rest day. Work then packing for the flight to Surfers.
Thu
18 Jul
11 Early flight to Surfers Paradise with Ernie Warner. Flights plus accommodation for $520. At 4.00pm, an easy run with Ernie for 55:30 in a warm 23 degrees C. Legs OK.
Fri
19 Jul
8

6
AM - Easy run for 45 minutes. PM - Easy run for 30 minutes.
Sat
20 Jul
5 Easy morning run and strides with Ernie for 27 minutes.
Sun
21 Jul
23 7.00am. Race: Gold Coast Half Marathon - 228th in 85:12 (4:02/km). Happy with that considering the low mileage over the last 8 weeks. Gusty wind, especially the last 6k. 5k splits: 19:40, 19:50 (39:30), 20:29, 20:51 + 4:22 for the last 1.1k. Warm-up 2k incl strides.
Week 29 63k - Good Gold Coast Half race. Weight 73.0kg.
Mon
22 Jul
11 PM. Gold Coast - easy late afternoon run for 57 minutes. Legs a little sore.
Tue
23 Jul
7 PM. Gold Coast - another easy jog with legs that were worse.
Wed
24 Jul
5 AM. Gold Coast - easy early morning jog, partly on the beach. Finish of a great short holiday!
Thu
25 Jul
7 Track, Calwell. Easy 6 x short hill repeats. Steady 4 x 500m on the track, running with Michelle. Times: 1:54, 2:02, 2:04, 2:02. Legs OK.
Fri
26 Jul
nil Rest day. Work.
Sat
27 Jul
6 2.00pm. Race: CCC - Carillon 4 x 3k XC Relays - 58th fastest time in 11:46 (3:55/km) running leg 4 for SCT C Team. Very muddy and wet. No warm-up (organising teams). Ran in training shoes. David ran 10:56 and Penny Grant 11:06.
Sun
28 Jul
9

13
AM. Vets Fadden Pines - Ran a steady, easy paced run with Maryann Busteed on her 100th handicap run. 40:22 (4:29/km).

PM. Track, Calwell. Easy, long for 68 minutes with group around Mt Tuggers.
Week 30 58k - Recovery week from the Gold Coast Half. Weight 73.0kg.
Mon
29 Jul
nil Rest day. Watching the Atlanta Olympics.
Tue
30 Jul
7 Track, Calwell. Easy running.
Wed
31 Jul
nil Rest day.
Thu
1 Aug
10 Track, Calwell. Easy running.
Fri
2 Aug
nil Rest day. Work.
Sat
3 Aug
15 2.00pm. Race: CCC - ACT Cross Country Championships 12k - 50th in 50:38 (4:13/km). Had to run hard to beat Jim White. David 48:20 and Brian 48:44. New course at the Gov General's off Dunrossil Drive, good surface. 4k lap splits: 12:03, 12:35, 13:00, 12:58.
Sun
4 Aug
11 PM. Easy solo run O/B from home. Legs OK.
Week 31 43k - Mileage and fitness falling away. Weight 73.0kg.
Mon
5 Aug
nil Rest day. Work.
Tue
6 Aug
7 Track, Calwell. 5 x 200m with Scott in 44 seconds plus warm-up and warm-down.
Wed
7 Aug
nil Rest day.
Thu
8 Aug
6 Track, Calwell. Easy running.
Fri
9 Aug
nil Rest day.
Sat
10 Aug
9 2.00pm. Race: West Metropolitan Sydney - 5k XC at Augurn (Tiger Wests home ground). Strong run finishing in 19:28 (3:54/km). Felt OK.
Sun
11 Aug
16 10.00am. Race: City to Surf 14k - 1,061st in 58:18 (4:10/km). Warm with a tailwind. Ran strongly, but tired on the hills. Splits: 3k 11:41, 5k 20:09, 7k 30:09, 10k 42:12. Great run from Bruce, 51:08 (has been doing track sessions, regular 10 x 400m at SAF).
Week 32 38k - Slow City to Surf was expected. Weight 73.0kg. 202km last 4 weeks.


DateKms Comments
Mon
12 Aug
nil Rest day. Work.
Tue
13 Aug
6 Track, Calwell. Just a warm-up and warm-down.
Wed
14 Aug
11 Easy run on trails around Mt Tuggeranong in 54:27.
Thu
15 Aug
4 Track, Calwell. Easy warm-up run.
Fri
16 Aug
nil Rest day. Work.
Sat
17 Aug
14 9.00am. Race: Mount Tennent Challenge - Fun Run, 4th easy running in 15 minutes. Also, the run up 6.6k in 55:12 for 10th place. Quite a lot of walking, closing on Craig Wisdom near the finish.
Sun
18 Aug
16.1 8.00am. Race: CCC - West Basin 10 Miles - 17th in 66:33 (4:09/km). Steady pace after a fast start with Kerri and Fiona. 5 mile splits: 32:44/33:48. Ran the last 3k hard to pass Jim White. Fiona ran 63:18 and Kerri 64:54.
Week 33 51k - Poor endurance. Not running enough. Weight 73.0kg.
Mon
19 Aug
nil Rest day. Work.
Tue
20 Aug
10 Track, Calwell. 8 x 70m hill repeats. 3 x 500m steady with 300m slow recoveries. 1:47, 1:45, 1:40. Felt OK.
Wed
21 Aug
nil Rest day. Work.
Thu
22 Aug
nil Rest day. Steady rain.
Fri
23 Aug
nil One hour ride on the mountain bike.
Sat
24 Aug
10 1.15pm. Race: Eucalypt Trail 3.6k - 14th in 13:31 (3:45/km). Good race with Tracey, running hard to stay ahead. Jim White just behind Tracey. Penny Grant ran 12:18. 2k warm-up and 4k warm-down.
Sun
25 Aug
16

9
AM - Vets' Mt Ainslie Handicap 9.2k, steady run with a few surges including a 3:47 1k and down the last hill. 7k easy warm-down.

PM - Track, Calwell. Easy long run with the group. Legs OK.
Week 34 45k - OK Eucalypt Trail race. Weight 73.0kg.
Mon
26 Aug
nil Rest day. Work.
Tue
27 Aug
11 Track, Calwell. 7k warm-up at a solid pace in 38 minutes. 8 x 70m hill repeats. 400m 94.6, 500m 1:37.1, 300m 62.1, 500m 1:36.5, 700m 2:22 with full recoveries. Tough session!
Wed
28 Aug
nil Rest day. Work.
Thu
29 Aug
10 Track, Calwell. Warm-up plus hills, running strongly. Felt OK. Cold!
Fri
30 Aug
nil Rest day. Work.
Sat
31 Aug
12 2.00pm. Race: CCC - Powerhouse 10k - 54th in 40:16 (4:01/km). Ran hard, chasing Kerri and Rosemary. Passed by Susan Hobson at 7k (39:35). Splits: 19:57/20:19. Windy.
Sun
1 Sep
15 4.00pm. Track, Calwell. Long run for 1 hour 15 minutes with Scott. Quite tired.
Week 35 48k - Powerhouse a good test of fitness. Weight 73.0kg.
Mon
2 Sep
nil Rest day. Work.
Tue
3 Sep
11 Track, Calwell. 8k Gilmore trail warm-up strong pace in 38:00 (20:00/18:00) with Erin and Scott. Short 70m hills x 4. 2 x 1000m in 3:45 each plus 1 x 600m in 2:10. Felt OK.
Wed
4 Sep
16 Part of the Railway trail loop at a solid pace in 78:18 (4:54/km). Felt OK.
Thu
5 Sep
10 Track, Calwell. 8k warm-up on the trail. A few short hill sprints. Easy 100m repeats with good form, running with Tracey. About 18 seconds each.
Fri
6 Sep
9 Easy run around Mt Tuggeranong on trails.
Sat
7 Sep
nil Rest day. Watched the Pinnacle XC races before the drive to Wagga.
Sun
8 Sep
15 10.00am. Race: 25th Wagga Wagga City to Lake 9k Fun Run - 35:48 (3:59/km). Good race with an out of shape Bruce Sanders to 5k and also the 3rd placed female early. Long warm-down with Graham Small and Pat Fisher. Winners were Craig Ambler in 29:XX and Margaret Beardslee in 34:XX.
Week 36 61k - Good City to Lake Fun Run. Weight 73.0kg. 205km last 4 weeks.


DateKms Comments
Mon
9 Sep
nil Rest day. Work.
Tue
10 Sep
10 Track, Calwell. 8k trail warm-up. 500m in 2:04, 800m in 2:51, 4 x 300m in 60 secs each, full recoveries.
Wed
11 Sep
16 Big loop around Conder and Banks mostly on the trails in 1:16:45 (4:48/km). Steady running but felt tired. Left knee a little niggly during the last 10 minutes. Hopefully nothing serious.
Thu
12 Sep
7 Track, Calwell. 900, 700, 500, 700, 900m, running with Tracey at about 3:40/km pace. Cold and wet. Full recoveries.
Fri
13 Sep
nil Rest day. Raining. Freezing cold.
Sat
14 Sep
8 2.00pm. Race: CCC - Lake Ginninderra 7.1k - 13th in 31:26 (4:25/km). Steady run with Kelly who was running at a heart rate of 186. Windy.
Sun
15 Sep
nil Rest day. No training. Group BBQ at Pine Island incl games of touch footy and soccer.
Week 37 41k - Not great, but neither was the weather. Weight 73.0kg.
Mon
16 Sep
10 Easy run with Jim Tucker, Pine Island to Point Hutt and return on trails in 48:15. Warm.
Tue
17 Sep
7 Track, Calwell. 7 x 700m, running with Erin. Full recoveries. Times: 2:36, 2:35, 2:30, 2:42, 2:49, 2:40, 2:33.
Wed
18 Sep
8 Run to the track then easy out/back on the Gilmore trail with Jim Tucker. 38:45. Felt OK.
Thu
19 Sep
6 Track, Calwell. 800m group time trial. 2:47 for me. No warm-up. 10 x short hill repeats. 8 x 300m steady in 67 seconds with 100m slow walk recoveries.
Fri
20 Sep
nil Rest day. Work.
Sat
21 Sep
11 'Gate to Gate' time trial on the trail near Bonython behind Stranger Hill. 1,152m (wheel measured) in 3:58 (3:24/km pace). Afterwards, slow bush trail run with Jim Tucker.
Sun
22 Sep
12 10.00am. Race: Canberra Times 10k Fun Run - 39:33 (3:57/km). Easy early, running with Erin Lenon and Jenny Eccles to 6k. Struggled a bit back half. Out of shape. Bruce ran 36:58 and Fiona 36:28! Splits: 3:42, 3:46, 3:49, 4:08, 4:07 (19:32), 4:04, 3:57, 4:03, 4:01, 3:53.
Week 38 54k - Speed OK but lacking endurance. Weight 73.0kg.
Mon
23 Sep
12 Easy long local run in 59:12. Felt OK.
Tue
24 Sep
11 Track, Calwell. Long run with Michael, Kelly, Tracey and Scott to Fadden Pines and back. Nice and slow.
Wed
25 Sep
6 Steps run (up) in 25:59 (4:20/km). Ran hard for a fast time.
Thu
26 Sep
7 Track, Calwell. After rain, track in good condition. 10 x 70m short hills. 4 x 100m in 19 seconds. Running with Kelly, 900m in 3:22, 700m in 2:25, 500m in 1:43, 700m in 2:22, 900m in 3:09. Full recoveries. Good session.
Fri
27 Sep
15 Long bike path run in 70:45 (4:43/km). Average heart rate during the run was about 143. Felt OK.
Sat
28 Sep
nil Rest day. Top of left foot was a little sore.
Sun
29 Sep
14

3
AM - Vets' Handicap at Stromlo - 9k steady after a fast start in 41:30 (4:36/km). 5k warm-down.

PM - Track, Calwell. 7 x 400m in 82 secs, pacing Kelly in her longer repeats.
Week 39 68k - A better week. Weight 73.0kg.
Mon
30 Sep
nil Rest day. Work.
Tue
1 Oct
7 Track, Calwell. 3 x 500m + 1 x 300m + 3 x 500m. Times: 1:47, 1:47, 1:41, 60.0, 1:41, 1:43, 1:45. Good pace for these.
Wed
2 Oct
nil Rest day. Very late at work.
Thu
3 Oct
nil Rest day. Another late day.
Fri
4 Oct
8 Brian's run (trails) 'down', running strongly for a good time. 34:05.
Sat
5 Oct
nil Bike - ACT Vets' Cycling Club. 40k race in about 1 hour 22 minutes. 28 kph average speed.
Sun
6 Oct
13 Vets' Pack Run, Stromlo. Out/back to half way up Mt Stromlo in 63:23. Strong running in the middle stages.
Week 40 28k - Not a good week. Weight 73.0kg. 191km last 4 weeks.


DateKms Comments
Mon
7 Oct
15

5
8.00am. Race: Sri Chinmoy 10k - 44:20. Steady run with Kaaren Sutcliffe then a 5k warm-down to Floriade and back.

5.00pm. Easy run with David Gates. Felt OK.
Tue
8 Oct
4 Track, Calwell. Long drills session. 10 x 70m short hills. 6 x 60m, 4 x 30m, 3 x 20m, 2 x 10m fast. Then 3 laps of fast bends and slow straights. Very sore right hip later that evening.
Wed
9 Oct
13 Local long run, steady pace in 63:30 (4:53/km). Felt OK.
Thu
10 Oct
7 Track, Calwell. 500, 300, 500, 300, 500, 300m with full recoveries in 1:53, 61, 1:40, 57, 1:38, 55. Felt OK. Also, 8 x short hill repeats with Marlene Reid.
Fri
11 Oct
14 Local long run, steady pace in 66:12 (4:44/km).
Sat
12 Oct
10 Easy run in 48 minutes.
Sun
13 Oct
13 Race: Woden Harriers Road Relay - ran the 2nd last leg for SCT on a slightly undulating course. 6.3k in 25:06 (3:59/km). Ran the 6.3k back to starting point in 31:20 (4:58/km).
Week 41 81k - Much better week. Weight 73.0kg.
Mon
14 Oct
nil Rest day. Very late at work.
Tue
15 Oct
7 Track, Calwell. Intervals with full recoveries - 500m in 1:45, 700m in 2:25, 500m in 1:40, 300m in 56, 500m in 1:36, 700m in 2:24, 900m in 3:13. Running with Kelly and Erin. Felt OK.
Wed
16 Oct
nil Rest day. Finishing Tuggie Athlete magazine.
Thu
17 Oct
7 Track, Calwell. Intervals running with Kelly and Erin - 900m in 3:15, 700m in 2:24, 500m in 1:41, 300m in 59, 500m in 1:40, 700m in 2:25, 900m in 3:10. Felt good.
Fri
18 Oct
6 Steps run up, easy.
Sat
19 Oct
5 4.00pm. Race: Interclub 4k Fun Run in 15:20 (3:50/km). Ran hard after a steady start. 2k splits: 7:35/7:45.
Sun
20 Oct
11

14
AM - Vets' Handicap West Stromlo 7.5k steady in about 36 minutes, 4:30 ks.

PM - Track, Calwell. Railway trail run steady with Kelly, Dustin and Shaun. Felt OK.
Week 42 50k - Enjoyable and OK track sessions. Weight 73.0kg.
Mon
21 Oct
10 Easy local run.
Tue
22 Oct
10 Track, Calwell - long warm-up, drills and easy strides.
Wed
23 Oct
10 Easy local run in 48:30. Felt OK.
Thu
24 Oct
3 Track, Calwell. Warm-up and drills session.
Fri
25 Oct
4 Track, Calwell. Running with Jim Tucker - 5 x 200m fast, full recoveries. 34.1, 34.2, 33.5, 33.3, 32.7. Fastest running for a long time.
Sat
26 Oct
nil Rest day. Evening BBQ at Tony and Gail's.
Sun
27 Oct
10 8.00am. Race: Belconnen 7k Fun Run in 27:26 (3:55/km). Ran strongly, racing Rosemary Longstaff and Bryan Thomas.
Week 43 47k - Light week with an OK race. Weight 73.0kg.
Mon
28 Oct
8 Easy local run in 37:54. Felt OK.
Tue
29 Oct
10 Track, Calwell. Running with Tracey then Jim Tucker for the 400s. 900m in 3:33, 700m in 2:40, 500m in 2:01, 300m in 56.1, 500m in 1:42, 700m in 2:41, 3 x 300m in 61.9 65.6 54.4. Long rest then 4 x 400m with 2 mins rest - 77.5, 77.2, 75.2, 79.8.
Wed
30 Oct
10 Steady easy local run in 49:52.
Thu
31 Oct
7 Track, Calwell. Warm-up then 800m time trial in 2:44.0. Rest then steady running with Michelle, 500 in 1:43, 300 in 60, 500 in 1:46, 300 in 59, 500 in 1:46, 300 in 59, 500 in 1:45, 300 in 58. Felt OK.
Fri
1 Nov
nil Rest day. Very late at work.
Sat
2 Nov
7 2.00pm. Race: Interclub - 1500m in 4:59.4 (75, 82, 83, 59), 100m in 14.8, 1500m race walk in 8:02.8, 4k fun run steady in 16:00. Good day.
Sun
3 Nov
18 Long run around the Lanyon Valley with Gordon Nightingale in 1:23:45 (4:39/km). Steady with some faster sections. Felt OK but found the last 10 minutes difficult.
Week 44 60k - OK week and a good 1500m race. Weight 73.0kg. 238km last 4 weeks.


DateKms Comments
Mon
4 Nov
nil Rest day. Work.
Tue
5 Nov
nil Rest day. Work.
Wed
6 Nov
nil Rest day. Work.
Thu
7 Nov
7 Track, Calwell. Short warm-up. 6 x 500m (first 3 with 2:20 jog 300m rests, last 3 with full recoveries). Running with Kelly. 1:41, 1:43, 1:49 - 1:35, 1:38, 1:36. Hard session. Happy with the times, but not happy that work has been busy.
Fri
8 Nov
nil Rest day. Work.
Sat
9 Nov
5 2.00pm. Race: Interclub - 4k Fun Run in 15:30 (3:53/km). Bruce ran the 3000m in 10:35.
Sun
10 Nov
17 7.00am. Race: Brindabella Classic - 2nd leg for SCT team M/F with Aimie. About 91:00 (5:21/km) which was a PB.
Week 45 29k - Enjoyed the Brindy but low mileage. Weight 73.0kg.
Mon
11 Nov
nil Rest day. Work.
Tue
12 Nov
6 Track, Calwell. 500, 300, 500, 300m with Marlene. Full recoveries. Fast times: 1:36, 52.9, 1:35.9, 54.4. Felt OK.
Wed
13 Nov
nil Rest day. Work.
Thu
14 Nov
8 6.00pm. Race: Vets' Track - 800m C-grade steady in 2:37.0. 3000m race walk in 17:09 with 1k splits of 5:33, 5:49, 5:47. Also, 3000m steady in 11:47 (3:55/km). Good night.
Fri
15 Nov
nil Rest day. Work.
Sat
16 Nov
7 2.00pm. Race: Interclub - 800m in 2:27.9 (70/78). Also, 4k Fun Run in 14:59 (3:45/km). 3rd place! 2k splits of 7:24 and 7:35. Had a good race with Jim White.
Sun
17 Nov
11.4 9.00am. Race: MS Lake Tuggeranong 5.7k Fun Run - 23:22 (4:06/km) steady with Tracey, then Chris Toohey. Warm-down 6.3k in 29:52. Felt OK.
Week 46 32k - OK 800m race but I'm not running enough. Weight 73.0kg.
Mon
18 Nov
13 Easy local run for 62 minutes.
Tue
19 Nov
5 Track, Calwell. Warm-up then 2 x 300m in 60 seconds with 100m slow walk recovery. 2 x 500m surges with the group while running laps.
Wed
20 Nov
nil Rest day. Work.
Thu
21 Nov
6 Track, Calwell. Warm-up then running with Dustin and Michelle: 300 in 57, 200 in 35, 300 in 55, 200 in 34, 300 in 56, 200 in 33. Felt OK.
Fri
22 Nov
4 Track, Calwell. 6 x 300m in 60 secs with 1:30 slow walk recoveries.
Sat
23 Nov
6 Steps run (up) running strongly in 28:20.
Sun
24 Nov
8 2.00pm. Race: Interclub Grand Prix - 1500m steady in 5:18.4 running with Amanda Ozolins. 5-lap spiral handicap race in 8:30. Also "5k" (short) fun run in 18:27. Enjoyed the day.
Week 47 42k - Not the best week. Fitness declining. Weight 73.0kg.
Mon
25 Nov
nil Rest day. Work.
Tue
26 Nov
7 Track, Calwell. Light session of drills and strides.
Wed
27 Nov
nil Rest day. Work.
Thu
28 Nov
7 Track, Calwell. Just the warm-up, drills and strides.
Fri
29 Nov
nil Rest day. Work.
Sat
30 Nov
6 Steps run (up) easy in 30 minutes.
Sun
1 Dec
nil Rest day.
Week 48 20k - Another poor week. Weight 74.0kg. 123km last 4 weeks.


DateKms Comments
Mon
2 Dec
nil Rest day. Work.
Tue
3 Dec
8 Track, Calwell. Warm-up then a fairly long session: 900, 700, 500, 300, 500, 700, 900m with slow jog recoveries. Strides and light drills beforehand. Times: 3:19, 2:31, 1:44, 57.6, 1:43, 2:27, 3:14. Short warm-down jog. Good session, but need more of these and much more mileage.
Wed
4 Dec
nil Rest day. Work.
Thu
5 Dec
7 Track, Calwell. Similar session to Tuesday, this time running with Michelle. 900, 700, 500, 700, 500m in times: 3:20, 2:37, 1:47, 2:38, 1:48. Also drills.
Fri
6 Dec
nil Rest day. Work.
Sat
7 Dec
6 5.00pm. Race: CCC - Parliament House Relays at New PH 10 x 1.63k. Ran the last leg for SCT 'A' Grade team! 60th fastest time in 5:43 (3:30/km). 1 second faster than last year. Ran with Erin most of the way (5:42). Elaine ran 5:17 and Susan Hobson 5:22. Jimmy 5:55.
Sun
8 Dec
nil Rest day. Calwell training group Xmas picnic day.
Week 49 21k - Happy with the PH Relays & track sessions. Weight 74.0kg.
Mon
9 Dec
8 Easy run with David Gates for 40 minutes.
Tue
10 Dec
7 Track, Calwell. Warm-up then running with Tracey, Michelle and Pieta. Intervals - 500m in 1:53, 300m in 55.8, 200m in 33.7, 200m in 41.4, 200m in 33.6, 300m in 55.9, 200m in 33.8, 300m in 58.4, 200m in 33.4, 300m in 61.5, 200m in 39.0, 300m in 57.1, 200m in 35.0. Last six running with Rosie. Good session.
Wed
11 Dec
nil Rest day. Work.
Thu
12 Dec
6 Track, Calwell. Warm-up, drills and strides.
Fri
13 Dec
nil Rest day. Work.
Sat
14 Dec
nil Rest day.
Sun
15 Dec
nil Rest day.
Week 50 21k - Good track session, but that's all. Weight 74.0kg.
Mon
16 Dec
nil Rest day. Work.
Tue
17 Dec
6 Track, Calwell. Warm-up, drills and easy 200s. Legs OK.
Wed
18 Dec
nil Rest day. Work.
Thu
19 Dec
6 Track, Calwell. Warm-up, drills, warm-down.
Fri
20 Dec
nil Rest day. Work.
Sat
21 Dec
nil Rest day.
Sun
22 Dec
13 8.00am. Race: Corin Forest Challenge - hilly 10k trail race. 5th place in 46:50, ahead of Rosemary Longstaff. Tough!
Week 51 25k - Too busy at work to run much. Not good. Weight 74.0kg.
Mon
23 Dec
nil Sore left hamstring!
Tue
24 Dec
nil Rest day. Travel to Cambewarra.
Wed
25 Dec
nil Rest day. Christmas with the family.
Thu
26 Dec
nil Rest day. Hamstring still sore.
Fri
27 Dec
nil Rest day. Hamstring still sore.
Sat
28 Dec
nil Rest day. Hamstring still sore.
Sun
29 Dec
nil Rest day. Hamstring still sore.
Week 52 0k - Sore left hamstring after Corin. Weight 74.0kg. 67km last 4 weeks.


The End - 2,704 km (52k per week)