This page is my running diary from 1997, the year I turned 40. The year started with a hamstring injury. There were some pleasing races later in the year but my training wasn't as good as it could have been. There were 134 days when I didn't run. I ran 2,541 km - an average of just under 49 km per week. My best results during 1997 were: 100m - 14.5, 200m - 29.9, 400m - 67.0, 800m - 2:24.6, 1500m - 4:58.9, 3000m - 10:53.0, 10000m - 42:59.81, 2k Steeplechase - 8:24.5, 3k Steeplechase - 13:30.0, 1500m Walk - 7:23.4, 3000m Walk - 16:54.0, 5k road - 20:27, 10k road - 38:51, Half Marathon - 93:22, 12k Cross Country - 50:26, City to Surf 14k - 55:36, High Jump - 1.50m. |
Date | Kms | Comments |
Mon 30 Dec |
nil | Rest day. |
Tue 31 Dec |
6 | Track, Calwell. With Kelly Roberts - 3 x 500m + 1 x 1000m. Times: 1:34, 1:40, 1:40 + 3:39. Tough session. First 500 probably too fast. |
Wed 1 Jan |
10 | Slow around Tuggeranong Hill, trails, via David G's place in Theodore. Heart rate 150+. Left hamstring quite bothersome throughout the run. Needed some walking on the hills as the leg was quite sore. |
Thu 2 Jan |
nil | Rest day - hamstring very sore. |
Fri 3 Jan |
nil | Rest day - hamstring injury. |
Sat 4 Jan |
nil | Rest day - hamstring injury. |
Sun 5 Jan |
nil | Rest day - hamstring injury. |
Week 01 | 16k - Not good to be injured. Weight 75.0kg. | |
Mon 6 Jan |
nil | Rest day - hamstring injury. In the following weeks while I was recovering from the injury I cross-trained by swimming at the Tuggeranong Pool. Usually three times per week, swimming between 1000 and 1500 metres per session. |
Tue 7 Jan |
nil | Rest day - hamstring injury. |
Wed 8 Jan |
nil | Rest day - hamstring injury. |
Thu 9 Jan |
nil | Rest day - hamstring injury. |
Fri 10 Jan |
nil | Rest day - hamstring injury. |
Sat 11 Jan |
nil | Rest day - hamstring injury. |
Sun 12 Jan |
nil | Rest day - hamstring injury. |
Week 02 | 0k - Having a good break for the hamstring. Weight 75.0kg. | |
Mon 13 Jan |
nil | Rest day - hamstring injury. |
Tue 14 Jan |
nil | Rest day - hamstring injury. |
Wed 15 Jan |
nil | Rest day - hamstring injury. |
Thu 16 Jan |
nil | Rest day - hamstring injury. |
Fri 17 Jan |
nil | Rest day - hamstring injury. |
Sat 18 Jan |
nil | Rest day - hamstring injury. |
Sun 19 Jan |
nil | Rest day - hamstring injury. |
Week 03 | 0k - Second week off running. Weight 75.0kg. | |
Mon 20 Jan |
nil | Rest day - hamstring injury. |
Tue 21 Jan |
nil | Rest day - hamstring injury. |
Wed 22 Jan |
nil | Rest day - hamstring injury. |
Thu 23 Jan |
nil | Rest day - hamstring injury. |
Fri 24 Jan |
nil | Rest day - hamstring injury. |
Sat 25 Jan |
nil | Rest day - hamstring injury. |
Sun 26 Jan |
nil | Rest day - hamstring injury. |
Week 04 | 0k - Third week off running. Weight 75.0kg. 16km last 4 weeks. |
Date | Kms | Comments |
Mon 27 Jan |
nil | Rest day - hamstring injury. |
Tue 28 Jan |
nil | Rest day - hamstring injury. |
Wed 29 Jan |
nil | Rest day - hamstring injury. |
Thu 30 Jan |
nil | Rest day - hamstring injury. |
Fri 31 Jan |
nil | Rest day - hamstring injury. |
Sat 1 Feb |
nil | Rest day - hamstring injury. |
Sun 2 Feb |
nil | Rest day - hamstring injury. |
Week 05 | 0k - Fourth week off running. Weight 76.0kg. | |
Mon 3 Feb |
nil | Rest day - hamstring injury. |
Tue 4 Feb |
7 | 6.00pm. Race: CCC - Summer Series - Museum of Australia 4k, 46th in 16:23 (4:06/km). First run of comeback from injury. Finished just behind Damian Rutledge. Kelly Roberts ran 15:28 and Erin Sutcliffe 16:02. |
Wed 5 Feb |
7.5 | Steady around Tuggeranong hill in 35:06 (4:41/km). Hot! Hamstring about 85%. Three short walks. |
Thu 6 Feb |
6 | Track, Calwell. Running with Michelle W-P, 8 x 300m averaging 59 seconds with 4 minute rests. Plus 8 x 200m averaging 36 seconds. |
Fri 7 Feb |
8 | Trails around Mt Tuggeranong in 40 minutes. Right calf sore. Hamstring 88%. OK. |
Sat 8 Feb |
6 | 2.00pm. Race: Interclub 3000m race-walk in 16:54.0 (PB) and 2000m steeplechase easy in 8:41.0. |
Sun 9 Feb |
4.5 | 12.00pm. Race: Cooma Athletics Carnival - 1500m in 5:23.0 (bronze). High Jump in 1.50m (silver), good competition. Erin ran 5:02 in the 1500m and Kelly 2:23 in the 800m. |
Week 06 | 39k - Good to be back running again. Weight 75.0kg. | |
Mon 10 Feb |
8 | 6.00pm. Steady around Mt Tuggeranong on trails, walking the hills in 39:12. Good pace. |
Tue 11 Feb |
9 | 6.00pm. Race: CCC - Summer Series - Rani Road 5.2k, 50th in 21:18 (4:05/km). Good race with Kelly (20:49), Erin Lenon, Nigel Coldrick and Rosemary Longstaff. Tough course. |
Wed 12 Feb |
8 | Trails around Mt Tuggeranong in 37:42. Quite strong running, feeling good. Light raing. Hamstring about 90%. OK. |
Thu 13 Feb |
8 | 6.00pm. Race: Vets' 2000m race-walk in 11:12.0. High Jump in 1.50m. 3000m in 11:42 (3:51/km) - tough race! Finished 2nd last in the A-grade race. Bernie Millett ran 17:26 in the 5k. Earlier at 4.30pm... Calwell Electricity Box with group, 6 x 250m plus 6 x 50m hill repeats in the rain. |
Fri 14 Feb |
5 | Easy recovery run in 25 minutes. |
Sat 15 Feb |
10 | 4.00pm. Race: Sri Chinmoy Triathlon (500m swim, 21k bike, 5k run) - 185th in 1:14:18. Slow swim as usual. Passed a few on the bike and a lot on the run. 5k run split in 20:55. |
Sun 16 Feb |
16 4 |
8.00am. West Basin LBG easy with Pat Fisher in 1:23:00. Hot. No injury problems. 4.00pm. Race: ACT T & F Championships 3000m steeplechase. 3rd ACT runner (bronze medal) in 13:30. Ran barefoot and ended up with blisters from the hot track. Kelly ran 2:11 in the 800m! |
Week 07 | 68k - Good week and races. Weight 75.0kg. | |
Mon 17 Feb |
nil | Off work due to the foot blisters! |
Tue 18 Feb |
nil | Blisters. Rest day. |
Wed 19 Feb |
nil | Still not running due to the blisters! |
Thu 20 Feb |
nil | Another day off. |
Fri 21 Feb |
5 | Easy slow run in 26 minutes. |
Sat 22 Feb |
5 | Easy jogging again. |
Sun 23 Feb |
nil | Rest day. |
Week 08 | 10k - Bad blisters from the barefoot steeple. Weight 75.0kg. 117km last 4 weeks. |
Date | Kms | Comments |
Mon 24 Feb |
nil | Rest day. |
Tue 25 Feb |
9 | 6.00pm. Race: CCC - Summer Series - Deeks Forest Park Perry 8k, 96th in 42:11 (5:16/km). Slow run but not easy. Jimmy ran 34:29, Charlie 32:43. Have lost fitness with all that time off earlier in the year. |
Wed 26 Feb |
nil | Rest day. Long day at work. |
Thu 27 Feb |
5 | Easy local run in 25 minutes. Felt OK. |
Fri 28 Feb |
nil | Rest day. |
Sat 1 Mar |
8 | Easy Mt Tuggeranong trails in 42 minutes. |
Sun 2 Mar |
nil | Rest day. |
Week 09 | 22k - Long work days the reason for time off. Weight 75.0kg. | |
Mon 3 Mar |
nil | Rest day. |
Tue 4 Mar |
nil | Rest day. |
Wed 5 Mar |
nil | Rest day. |
Thu 6 Mar |
nil | Rest day. |
Fri 7 Mar |
nil | Rest day. |
Sat 8 Mar |
4 | 4.00pm. Race: Canberra Street Mile - 3rd last in the Veterans' race in 5:45. Slow! Kelly ran 5:10. |
Sun 9 Mar |
nil | Rest day. |
Week 10 | 4k - Not good at all. Weight 75.0kg. | |
Mon 10 Mar |
nil | Rest day. |
Tue 11 Mar |
9 | 6.00pm. Race: CCC - Summer Series - Green Hills 'Thistles' 7k, 44th in 30:15 (4:19/km). Hard! Finished ahead of Michelle but behind Charlie and Jim. Kelly ran 28:08 to be the first female finisher, ahead of Fiona. |
Wed 12 Mar |
nil | Rest day. |
Thu 13 Mar |
nil | Rest day. |
Fri 14 Mar |
nil | Rest day. |
Sat 15 Mar |
nil | Rest day. |
Sun 16 Mar |
nil | Rest day. |
Week 11 | 9k - Very unfit. Too many days off. Weight 75.0kg. | |
Mon 17 Mar |
nil | Rest day. |
Tue 18 Mar |
5 | Track, Calwell. Off work early! Easy warm-up with the group and running around. |
Wed 19 Mar |
nil | Rest day. |
Thu 20 Mar |
5 | Track, Calwell. Steady with Tracey - 500, 300, 500, 300, 700, 500, 300. Although not pushing it at all, first interval session for a very long time. I wonder how long it will take to get fit for racing? |
Fri 21 Mar |
nil | Rest day. |
Sat 22 Mar |
nil | Rest day. |
Sun 23 Mar |
5 | Track, Calwell. Warm-up and warm-down plus some easy jogging. |
Week 12 | 15k - Not much, but it's a start. Weight 75.0kg. 50km last 4 weeks. |
Date | Kms | Comments |
Mon 24 Mar |
nil | Rest day. |
Tue 25 Mar |
7 | 6.00pm. Race: CCC - Summer Series - Black Mtn Peninsula 5k road, 54th in 20:27 (4:05/km). Hard! Ahead of Rosemary but behind Charlie and Jim. If you don't train well you don't race well. Fact. |
Wed 26 Mar |
10 | Mt Tuggeranong trails easy at 5:05/km pace. Felt OK. |
Thu 27 Mar |
15 | 6.00pm. Race: Vets' Track - 3000m in 11:24.0 (3:48/km). Splits: 3:40, 4:00, 3:44. Ran hard, wearing racing flats. Out of shape! Earlier at 4.30pm, easy group running at Calwell for an hour. |
Fri 28 Mar |
7 | Local run steady effort at 4:50/km. |
Sat 29 Mar |
9 | Around Mt Tuggeranong steady in 43:24. Left hamstring still a little tight. Sore chest. |
Sun 30 Mar |
10 | Around Mt Tuggeranong, different course in 43:20. Hamstring and chest felt improved (less bothersome) on this run. Good. |
Week 13 | 58k - Good but a long way to go! Weight 75.0kg. | |
Mon 31 Mar |
14 | Easy run on the Canberra Day holiday at 5:00/km. |
Tue 1 Apr |
nil | Rest day. Big work day. |
Wed 2 Apr |
8.1 | Tuggeranong trails at 4:40/km pace. Felt good. |
Thu 3 Apr |
9 | Track, Calwell. 3 x 500m averaging 1:45 plus long warm-up and warm-down. |
Fri 4 Apr |
nil | Rest day. |
Sat 5 Apr |
11 | 2.00pm. Race: CCC - Diddams Close 8k. 19th in 34:42 (4:20/km). 4k splits: 16:38/18:04 so quite a fade in the second half. Couldn't keep up with Jimmy (34:06). |
Sun 6 Apr |
9.2 | Around Mt Tuggeranong on trails at 5:00/km pace. |
Week 14 | 51k - OK week again. Very unfit. Weight 75.0kg. | |
Mon 7 Apr |
10 | Around Mt Tuggeranong at 4:50/km pace. |
Tue 8 Apr |
12.6 | Local run at 4:55/km pace. |
Wed 9 Apr |
4 | Shorter at 5:30/km pace. Tired. |
Thu 10 Apr |
8 | Track, Calwell. 5 x 300m averaging 60 seconds. Ran with Amanda O. Felt OK. |
Fri 11 Apr |
nil | Rest day. |
Sat 12 Apr |
10.5 6 |
8.00am. Slow run from home with Bruce for 52 minutes. 6.00pm. Another easy run with Bruce, 6k in 33 minutes. |
Sun 13 Apr |
12 | After watching the Canberra Marathon, steady run near LBG at 4:55/km pace. Felt OK. |
Week 15 | 63k - Getting fit is a slow process. Weight 75.0kg. | |
Mon 14 Apr |
8 | Local trails in 39 minutes. |
Tue 15 Apr |
9 | Easier run at 5:15/km pace. Felt OK. |
Wed 16 Apr |
nil | Rest day. |
Thu 17 Apr |
10.5 | Steady local run in 52:15. |
Fri 18 Apr |
10.5 | Same again in 52:45. |
Sat 19 Apr |
9.1 | 12.15pm. Race: Pipe Flat 3k unofficial with Nigel in 13:00 (4:20/km). 2.00pm - RSPCA Scrivener Dam O/B (bike path) 6k, 39th in 24:42 (4:07/km). Behind Jim (23:47) and Charlie. |
Sun 20 Apr |
12 | Stromlo Vets' pack run at 4:50/km pace. Felt OK. |
Week 16 | 59k - Gradually getting there. Weight 75.0kg. 231km last 4 weeks. |
Date | Kms | Comments |
Mon 21 Apr |
12.8 | Out/back Theodore trails in 61:20. Left hamstring tight. |
Tue 22 Apr |
8 | Track, Calwell. Slow group run with Codger, Amanda O, Amanda C, Tracey and Jim Tucker for 48 minutes. Felt OK. |
Wed 23 Apr |
13.5 | 6.00pm. Local bike paths in 59:24 (4:24/km). Best run since the comeback from weeks off earlier in the year. Hamstring OK - about 95%. Included a 2:07 split for 500m. |
Thu 24 Apr |
10 | Steady local run at 4:40/km pace. Felt OK but a slight left knee niggle. |
Fri 25 Apr |
nil | Organising the Anzac Relays and helping out. |
Sat 26 Apr |
4.8 | 8.30am. Culburra - 40th Birthday Run! Was going to run for 40 minutes but not enough time so '20' minutes instead. Ran strongly at 4:15/km pace. |
Sun 27 Apr |
14.3 | Vets' Handicap - Reg Mullins 8.5k in 36:58, first 2k in 8:10 with Jill Reich. 3k warm-down with the Eys. |
Week 17 | 63k - Hamstring feeling good at last. Weight 75.0kg. | |
Mon 28 Apr |
13 | Long run, good tempo at 4:40/km pace. Left shin niggly. |
Tue 29 Apr |
10 | Track, Calwell. Slow group run at 5:30/km pace. |
Wed 30 Apr |
nil | Rest day. SCT website work. |
Thu 1 May |
10 | Track, Calwell. Easy group run incl Mike Sainsbury. |
Fri 2 May |
nil | Rest day. SCT website work. |
Sat 3 May |
15.5 | 1.15pm. Race: Duffy Forest 4.5k, 16th in 18:18 (4:04/km). Finished 1 sec behind Charlie! Also, 8.1k race, 52nd in 39:25 (4:51/km). Long 'warm-down' with Annette, Bryan, Nigel. |
Sun 4 May |
15.1 4.5 |
9.00am. Long run with Brian McGlynn at 4:45/km pace. 4.00pm. Track, Calwell. Easy warm-up, drills etc. 25 minutes at 5:30/km. |
Week 18 | 68k - Good Duffy 4.5k XC race (at last). Weight 75.0kg. | |
Mon 5 May |
12.2 | Steady Mt Tuggeranong trails at 4:40/km pace. |
Tue 6 May |
12.4 | Track, Calwell. Steady run away from the track with Amanda and Codger at 5:30/km. |
Wed 7 May |
nil | Rest day. SCT website work. |
Thu 8 May |
8.3 | Track, Calwell. Easy run with Tracey and a new runner, Aman at 6:00/km. |
Fri 9 May |
nil | Mossvale family caravan park trip. |
Sat 10 May |
nil | Touring Mossvale, Bowral and Bundanoon. |
Sun 11 May |
14.3 | 4.00pm. Track, Calwell. Steady long group run at 5:40/km pace. Felt OK. |
Week 19 | 47k - Steady running this week. Weight 75.0kg. | |
Mon 12 May |
9.3 | From Amanda's in Kambah, near the golf course - steady trail run around Arawang at 5:00/km pace. |
Tue 13 May |
10.7 | Track, Calwell. Steady running with Craig, including a 3km split of 12:02, hard tempo pace. |
Wed 14 May |
15.6 | Long railway run from home, including Melrose horse paddocks at 4:45/km pace. |
Thu 15 May |
11 | Track, Calwell. 10 x 300m in approx 60 seconds (3:20/km pace) with 3 minute recoveries. Felt OK. |
Fri 16 May |
nil | Rest day. SCT website work. |
Sat 17 May |
nil | Rest day. SCT website work. |
Sun 18 May |
22 | 9.00am. Race: Canberra Half Marathon 21.1k - 117th in 1:33:22 (4:25/km). Passed Jim after 10k but slower than I'd like to be running. A long way from full fitness, especially for long races. |
Week 20 | 68k - Slow half marathon as expected. Weight 75.0kg. 246km last 4 weeks. |
Date | Kms | Comments |
Mon 19 May |
nil | Rest day. Work. |
Tue 20 May |
13.3 | Track, Calwell. Easy long trails run with Kelly at 5:15/km pace. |
Wed 21 May |
nil | Rest day. SCT website work. |
Thu 22 May |
9 | Track, Calwell. 4 x 400m with 400m recoveries in 2 minutes (5:00/km). 400s in around 90 seconds. Felt OK. |
Fri 23 May |
nil | Rest day. |
Sat 24 May |
12.2 | 1.15pm. Race: CCC - Oakey Hill 3.5k, 29th in 16:02 (4:34/km). Warm-up for the long race... 7k, 25th in 31:18 (4:28/km). Tired. Hard course. Finished behind Jim and Rosemary. Susan Hobson 3rd outright in 26:32. |
Sun 25 May |
7.6 6.4 |
9.00am. Vets' Stromlo West Handicap, steady running at 4:48/km pace. 4.30pm. Track, Calwell. Easy with Mike, Ryan and Marlene at 5:30/km pace. |
Week 21 | 48k - Still a long way from racing well. Weight 75.0kg. | |
Mon 26 May |
8.5 | Steady run, checking my cross country course. 4:50/km pace. |
Tue 27 May |
14 | Track, Calwell. Long trails with Kelly and a few others, fast at times. 4:45/km pace. |
Wed 28 May |
15 | 'Bowl' run around Gordon etc at 4:42/km pace. Felt good. |
Thu 29 May |
9 | Track, Calwell. 7 x 400m at 3k race effort, with 2 minute recoveries. |
Fri 30 May |
nil | Rest day. |
Sat 31 May |
12 | 1.15pm. Race: CCC - Bilga Bash XC 8k, 42nd in 35:11 (4:23/km). Good race, finishing ahead of Jim and not far behind Brian and Dale. Fiona was 3rd (34:08), Susan Hobson first female in 30:57. |
Sun 1 Jun |
12 | Checking my new cross country course, including a run on the 3k at 4:42/km. Felt OK. |
Week 22 | 71k - Good week and Bilga Bash. Weight 75.0kg. | |
Mon 2 Jun |
15 | Easy run around Gordon trails at 4:55/km pace. |
Tue 3 Jun |
12 | Track, Calwell. Steady group run at 5:00/km. |
Wed 4 Jun |
15 | Gordon trails run, solid effort at 4:37/km pace. |
Thu 5 Jun |
11 | Track, Calwell. 10 x 300m with slow 100m recovery walks. Averaging about 58 secs for the 300s. |
Fri 6 Jun |
nil | Rest day. |
Sat 7 Jun |
16 | 2.00pm. Race: CCC - Jack Pennington Trophy Race 16k XC - 28th in 70:36 (4:24/km). Splits: 34:38/35:58 (not fit enough to maintain pace). Ahead of Jim, but well behind Hugh Ford (66:36). Need to build up mileage base. |
Sun 8 Jun |
11 | 4.00pm. 'Lost World' run with Amanda and Michelle, trails and paddocks of Melrose, easy pace at 5:30/km. |
Week 23 | 80k - Good week but slow cross country race. Weight 75.0kg. | |
Mon 9 Jun |
11.7 | Solid run around Mt Tuggeranong trails at 4:30/km pace. |
Tue 10 Jun |
nil | Rest day. Long day at work. |
Wed 11 Jun |
16 | Local run, solid effort at 4:24/km pace. Felt great! 2:04 split for 500m on the bikepath. |
Thu 12 Jun |
9.2 | Track, Calwell. 6 x 300m in 60 seconds with 100m slow walk recoveries. Felt OK. |
Fri 13 Jun |
nil | Rest day. |
Sat 14 Jun |
15.1 | 1.15pm. Race: CCC - Mt Taylor 5.4k - 8th in 21:57 (4:03/km). Moved ahead of Kelly and Erin second half. Race was won by Susan Hobson in 19:02. Also 6.8k race, 32nd in 33:21 (4:54/km) at a steady effort. |
Sun 15 Jun |
21.1 | 9.00am. Race: Vets' Half Marathon in 98:36 (4:40/km). Ran strongly from back in the group, including some low 4 minute ks. Last 14k in 62:12. Good run. |
Week 24 | 73k - Good Mt Taylor race. Weight 75.0kg. 272km last 4 weeks. |
Date | Kms | Comments |
Mon 16 Jun |
13.1 | Slow run around Mt Tuggeranong at 5:00/km, both calves tight. |
Tue 17 Jun |
16 | Fadden Pines via Calwell Track including 3 surges, average pace 5:00/km. 1k split coming back in 4:15. |
Wed 18 Jun |
11.7 | Around Mt Tuggeranong steady at 4:45/km. Felt OK except calves still tight and tired from work. |
Thu 19 Jun |
10 | Track, Calwell. 5 x 400m in 82 seconds, 400m recovery jogs in 2:05. Felt OK. |
Fri 20 Jun |
nil | Rest day. |
Sat 21 Jun |
18.2 | 1.15pm. Race: CCC - Brown Trig 5.7k XC, 7th in 24:59 (4:22/km). Good race, finishing just ahead of Rosemary. Also 11.1k race, 25th in 54:42 (4:55/km). Steady run. Felt OK. |
Sun 22 Jun |
10.3 | 3.00pm. Steady effort around Mt Tuggeranong, trails at 4:50/km pace. |
Week 25 | 79k - Good week and race. Weight 75.0kg. | |
Mon 23 Jun |
13 | Fast around Mt Tuggeranong at 4:30/km. |
Tue 24 Jun |
13 | Track, Calwell. Steady group run to Fadden Pines and back at 5:14/km pace. |
Wed 25 Jun |
9.7 | Strong run around Mt Tuggeranong at 4:37/km after a late day at work. |
Thu 26 Jun |
nil | Rest day. Rain! |
Fri 27 Jun |
nil | Rest day. More rain today. |
Sat 28 Jun |
9.6 | 1.15pm. Race: CCC - Dunrossil Drive 4.2k XC - 14th 'B' Grade in 16:04 (3:49/km). Behind Burkie 15:48, but ahead of Brian, Jim and Charlie. Splits 7:53/8:11. Felt OK. |
Sun 29 Jun |
16.5 16.2 |
9.00am. Vets Jogalong Stromlo long run x 2 plus 4k in 76:12 (4:37/km). 4.00pm. Track, Calwell. Easy group run to Bonython and back at 5:36/km. |
Week 26 | 78k - Good Dunrossil Drive. Getting fit. Weight 75.0kg. | |
Mon 30 Jun |
13.3 | Long lap around Mt Tuggeranong at 4:45/km. |
Tue 1 Jul |
14.1 | Track, Calwell. Easy group long run at 5:00/km. |
Wed 2 Jul |
12.6 | Solid effort around Mt Tuggeranong at 4:38/km pace. |
Thu 3 Jul |
10 | Track, Calwell. 5 x 400m around 85 seconds, 400m recoveries in 2:10 (5:42/km). Felt OK. |
Fri 4 Jul |
nil | Rest day. |
Sat 5 Jul |
7.5 | 1.15pm. Race: CCC - Theodore Fire Trail Mountain Run - 3rd! in 40:11 (5:21/km). Just behind Gordon (organiser) and ahead of Jim. Ran the downhill fast. |
Sun 6 Jul |
15.5 | Bowl run around Gordon, Banks and Conder at 4:42/km pace. Quads sore. |
Week 27 | 73k - Steady running this week. Weight 75.0kg. | |
Mon 7 Jul |
nil | Rest day. Long day at work. |
Tue 8 Jul |
11.7 | Track, Calwell. Easy run with Marlene and Ryan at 4:50/km. |
Wed 9 Jul |
12.8 | Strong lap around Mt Tuggeranong at 4:40/km. Felt OK but left knee niggly. |
Thu 10 Jul |
16 | Track, Calwell. To Fadden Pines and back on the bikepath at 4:48/km, included a 4:39 km split. |
Fri 11 Jul |
nil | Rest day. Late at work. |
Sat 12 Jul |
nil | Rest day. Visiting Jim's for Erin and Baz's birthdays. |
Sun 13 Jul |
16.1 | 9.00am. Race: CCC - West Basin 10 Miles - 23rd in 66:40 (4:10/km). Ahead of Charlie and Jim and not far behind Burkie (65:09). Enjoyed the race. Getting fit. |
Week 28 | 56k - Good 10 mile race. Weight 75.0kg. 286km last 4 weeks. |
Date | Kms | Comments |
Mon 14 Jul |
16.3 | Bowl run around Gordon, steady at 4:55/km. |
Tue 15 Jul |
17.6 | Track, Calwell. Loop to Fadden Pines at 5:00/km. Included 1k split up the bikepath in 3:37. Kelly ran 3:26! Good run. |
Wed 16 Jul |
18.3 | Railway run steady at 4:55/km. A little tired. No injury niggles. |
Thu 17 Jul |
9.4 | Track Calwell. 3 x 500m and 3 x 300m. Ran the 500s in 1:42 and the 300s in 58 seconds. |
Fri 18 Jul |
9.4 | Quick lap around Mt Tuggeranong at 4:42/km. |
Sat 19 Jul |
nil | Rest day. Travel to Cambewarra. |
Sun 20 Jul |
15 | Cambewarra Farm 'NSW' Cross Country course, laps with Graeme and Nathan doing a bit. 68:24 (4:36/km). Felt OK. A well maintained course, interesting with some dips and hills. |
Week 29 | 86k - Good training week. Weight 75.0kg. | |
Mon 21 Jul |
nil | Rest day. Graeme's then drive back to Canberra from Cambewarra. |
Tue 22 Jul |
12.4 | Track, Calwell. Group run, electricity box with some quick running. 4:48/km. Also some drills. |
Wed 23 Jul |
22.1 | Easy with Jim Tucker around Mt Ainslie then down to Central Basin LBG at 5:12/km. |
Thu 24 Jul |
8 | Track, Calwell. 700, 500, 300, 500, 700m at 5k race pace with 3 minute rests. |
Fri 25 Jul |
9.3 | Strong lap around Mt Tuggeranong at 4:39/km. |
Sat 26 Jul |
12.5 | 1.15pm. Race: CCC - Mount Ainslie 9.5k, 22nd in 39:00 (4:06/km). Good race! Ahead of Fiona and Burkie, just behind Joanna Bailey. Also, 3k race easy as a warm-up, 49th in 14:37. |
Sun 27 Jul |
11 14.1 |
9.00am. Vets' Fadden Pines 9k Handicap in 41:18 (4:35/km). 2.00pm. Track, Calwell. Very hilly group run at 5:15/km. |
Week 30 | 89k - Good week and Mt Ainslie race. Weight 75.0kg. | |
Mon 28 Jul |
9.2 | Strong run around Mt Tuggeranong at 4:34/km. Tired! |
Tue 29 Jul |
12.7 | Track, Calwell. Included 2 x 2km on the bikepath, up direction one in 8:03. Kelly ran 7:07! |
Wed 30 Jul |
17.3 | Gordon bowl run, good first half then struggled. 4:50/km pace. |
Thu 31 Jul |
10.9 | Track, Calwell. 3 x 300m and 2 x 500m steady effort - around 58s and 1:45s. Felt OK but tired. |
Fri 1 Aug |
nil | Rest day. Furniture shopping with Joy. |
Sat 2 Aug |
16 | 2.00pm. Race: CCC - ACT Cross Country Championships 12k (Yarralumla) - 43rd in 50:26 (4:12/km). OK but not great. Finished just ahead of Jim. |
Sun 3 Aug |
7.6 10.5 |
9.00am. Jogalong group run at 6:00/km, very easy. 4.00pm. Steady lap around Mt Tuggeranong at 4:55/km. Tired! |
Week 31 | 84k - OK but a little tired this week. Weight 75.0kg. | |
Mon 4 Aug |
19.5 | Railway run (up Monaro Hwy, over to railway and down) in 91:36 (4:42/km). Good run, felt OK. |
Tue 5 Aug |
10 | Track, Calwell. Easy intervals and drills etc. |
Wed 6 Aug |
11 | Steady run around Conder and Gordon at 4:50/km. Tired. |
Thu 7 Aug |
10.9 | Track, Calwell. Intervals and hills. 4 x 500m with a 300m jog continuous. 500s in about 1:45. Felt OK. |
Fri 8 Aug |
12.6 | Easy local run at 5:00/km pace. |
Sat 9 Aug |
7.2 | Sydney - Pennant Hills trails with Bruce, Bernie King and Keith Mayhew. Easy running, listening to Keith's stories about racing Andy Lloyd in the City to Surf. |
Sun 10 Aug |
16 | 10.00am. Race: City to Surf 14k - 628th in 55:36 (3:58/km). Best result since 1990. Good race, pacing it well. Bruce ran 54:50. |
Week 32 | 87k - Very happy with the City to Surf. Weight 75.0kg. 346km last 4 weeks. |
Date | Kms | Comments |
Mon 11 Aug |
nil | Rest day. Late finish at work. |
Tue 12 Aug |
12.8 | Track, Calwell. Easy, long with group to electicity box and back, Theodore trails at 5:10/km. |
Wed 13 Aug |
10.5 | Easy around Conder etc trails at 5:15/km. Still feeling flat after the City to Surf. |
Thu 14 Aug |
10 | Track, Calwell. Easy intervals. Still tired. |
Fri 15 Aug |
13.4 | Local trails at 4:50/km. Feeling better on this run. |
Sat 16 Aug |
7 | 2.00pm. Race: CCC - Lotus Bay 6k XC - 17th in 25:00 (4:10/km). Good race! 11 secs ahead of Brian. Splits: 12:13/12:47. Benita Willis F1 (18 years) in 22:13. Kelly ran 23:39. |
Sun 17 Aug |
13.4 | 9.30m. Race: Mt Tennent Challenge 6.7k up in 63:48 (9:31/km). Jog back down. Very tired today. Shouldn't have run. |
Week 33 | 67k - Very good Lotus Bay race. Weight 75.0kg. | |
Mon 18 Aug |
nil | Rest day. Work. |
Tue 19 Aug |
10 | Track, Calwell. Group long run including the summit of Mt Tuggeranong at 5:35/km. |
Wed 20 Aug |
18.5 | Long bikepath run at 4:37/km. Included a 3k split in 13:20. Felt good. |
Thu 21 Aug |
10.9 | Track, Calwell. 5 x 500m in 1:43 average + 5 x 300m in 60 secs average. |
Fri 22 Aug |
nil | Rest day. Work. |
Sat 23 Aug |
10.2 | 1.15pm. Race: CCC - Eucalypt Trail 3.4k, 11th in 13:31 (3:58/km). Finished 1 sec behind Mary-Jane Harding. Penny Grant F1 in 12:31. Also 6.8k race, 29th in 28:34 (4:12/km). Good race with Burkie. Finished ahead of Brian. Darren Wilson won in 21:07. |
Sun 24 Aug |
18.9 | Long easy run with Gordon and the group at 5:30/km. Slow. Cold and windy. |
Week 34 | 68k - Good races at the Eucalypt Trail. Weight 75.0kg. | |
Mon 25 Aug |
9.2 | Fast run around Mt Tuggeranong at 4:38/km. Cold. Snow on the mountains from overnight falls. |
Tue 26 Aug |
10 | Track, Calwell. 10 x 200m in 37 to 40 seconds. Steady running. |
Wed 27 Aug |
19.1 | Solid run around Bonython at 4:33/km. Early 4:20 k splits on the bikepath. Felt good. |
Thu 28 Aug |
9.1 | Track, Calwell. 4 x 500m averaging 1:49 and 4 x 300m averaging 60 seconds (3:20/km). |
Fri 29 Aug |
nil | Rest day. |
Sat 30 Aug |
13 | 1.15pm. Race: CCC - Pinnacle 'Stairway to Heaven' 4k XC - 10th in 15:55 (3:58/km). Ahead of Jim and Charlie. Also 8k race 'Novice Championships', 24th in 36:26 (4:33/km). Tired. Splits: 18:04/18:22. |
Sun 31 Aug |
17 | 4.00pm. Macarthur O/B on the bikepath in the rain in 80:54 (4:46/km). |
Week 35 | 77k - Good Pinnacle 4k and week. Weight 75.0kg. | |
Mon 1 Sep |
12.5 | Solid run around Mt Tuggeranong (trails) at 4:45/km. |
Tue 2 Sep |
14 | Strong pace on bikepaths around Conder at 4:42/km, including a 6:25 measured 1500m. |
Wed 3 Sep |
10.4 | Steady around Mt Tuggeranong at 4:55/km. Tired. |
Thu 4 Sep |
nil | Rest day. Late at work. Rain! |
Fri 5 Sep |
nil | Rest day. Work. |
Sat 6 Sep |
6.4 | 2.00pm. Race: CCC - Carillon Relays 3k - A leg for SCT, 49th fastest time, 11:25 (3:48/km). Wore spikes. Very muddy. Quicker than Brian and Jim. Elaine Cooper ran 11:00 and Hugh Ford 11:03. |
Sun 7 Sep |
12.7 | Vets' pack run Stromlo, O/B in 59:51 at 4:48/km. Out in 32:00 and back in 27:51. Felt good. |
Week 36 | 56k - OK Carillon Relays. Weight 75.0kg. 268km last 4 weeks. |
Date | Kms | Comments |
Mon 8 Sep |
12.7 | Long run around Conder and Banks at 4:55/km. |
Tue 9 Sep |
8.3 | Track, Calwell. 500s and 300s easy at 20 seconds per 100m. |
Wed 10 Sep |
17 | Short railway trail run at 5:00/km. Felt OK. |
Thu 11 Sep |
10 | Track, Calwell. 700, 500, 300, 500, 700 steady at 22 seconds per 100m. |
Fri 12 Sep |
nil | Rest day. Work. |
Sat 13 Sep |
10 | 6.00am. 'Pancakes' run from Amanda's with the group, easy at 6:00/km. Afternoon 40k bike race with the ACT Vets' Cycling Club. |
Sun 14 Sep |
10 | 4.00pm. Track, Calwell. Easy 500m repeats. |
Week 37 | 68k - A fairly easy week. Weight 75.0kg. | |
Mon 15 Sep |
nil | Rest day. Work. |
Tue 16 Sep |
12.7 6.7 |
12.05pm. Long steady run around Banks at 4:50/km. 4.30pm. Track, Calwell. 700, 500, 300, 500, 700m in 2:18, 1:32, 53.0, 1:40, 2:17. Felt OK. |
Wed 17 Sep |
17.5 | Conder, Banks, Gordon 'bowl' trail run at 4:45/km with a 4:42 split on the fire trail. |
Thu 18 Sep |
2.4 | Track, Calwell. Short hill repeats, but stopped after the third as the right ankle/achilles was sore. |
Fri 19 Sep |
nil | Rest day. Sore right achilles. |
Sat 20 Sep |
4.2 | Easy run to Gordon's in Calwell and back at 6:00/km. |
Sun 21 Sep |
12 | 10.00am. Race: Canberra Times 10k Fun Run. 38:51 (3:53/km). Happy with that. Splits: 3:42, 3:45, 3:44, 4:01, 4:04 (19:16), 3:59, 3:48, 3:59, 3:59, 3:48 (19:33). |
Week 38 | 55k - Good Canberra Times. Weight 75.0kg. | |
Mon 22 Sep |
nil | Rest day. Achilles seems OK. |
Tue 23 Sep |
nil | Rest day. |
Wed 24 Sep |
nil | Rest day. |
Thu 25 Sep |
nil | Rest day. |
Fri 26 Sep |
nil | Rest day. Left quad niggly. Out to see 'Brassed Off' with Joy and Mal. |
Sat 27 Sep |
12.2 | Strong run around Conder at 4:40/km, feeling OK. 4:30 and 4:40 splits on the fire trail. Legs fair. |
Sun 28 Sep |
16.8 | Vets' Handicap at Rani Road plus long warm-up and warm-down. 4:25/km pace for the 8k. Started fast and faded. |
Week 39 | 29k - Recovery week. Weight 75.0kg. | |
Mon 29 Sep |
15.3 | Long run around Banks at 4:49/km. Felt OK. |
Tue 30 Sep |
6 5 |
2.00pm. 'Steps' run (down) in 27:48 (4:38/km). 4.30pm. Track, Calwell. 6 x 500m at 1:55 to 2:00 with 300m jog recoveries. |
Wed 1 Oct |
13.5 | Long steady run around Conder at 4:50/km. |
Thu 2 Oct |
2.5 | Track, Calwell. Warm-up jog but the right ankle/achilles was sore, so no session. |
Fri 3 Oct |
15.7 | Long bowl run around Banks and Gordon at 4:52/km. Strong running at times. Felt OK. |
Sat 4 Oct |
nil | Rest day. Visiting Joy and Mal to see 'My best Friend's Wedding'. |
Sun 5 Oct |
18.5 | 9.00am. Vets' pack run for 1 hours plus the Jogalong course at Stromlo at 4:53/km. Felt OK. |
Week 40 | 76k - Steady week. Weight 75.0kg. 228km last 4 weeks. |
Date | Kms | Comments |
Mon 6 Oct |
5 | 8.00am. Race: Sri Chinmoy 4k in 17:24 (4:21/km). Left knee sore. |
Tue 7 Oct |
nil | Rest day. |
Wed 8 Oct |
nil | Rest day. Left achilles niggly. |
Thu 9 Oct |
5 | Track, Calwell. 700m in 2:27 and 3 x 500m in 1:46. Achilles OK. |
Fri 10 Oct |
nil | Rest day. |
Sat 11 Oct |
nil | ACT Vets' Cycling Club 50k race at the old Federal Highway, averaged 30 kph for the distance in F-grade pack. |
Sun 12 Oct |
5 | 10.00am. Race: Olympic Day 4k Fun Run in 19:22 (4:51/km). Tired. Splits of 19:22/10:00. |
Week 41 | 15k - Not a good week. Weight 75.0kg. | |
Mon 13 Oct |
13.1 | New loop around Banks at 4:48/km, pushing the pace. Felt OK. |
Tue 14 Oct |
8.3 | Track, Calwell. Steady session - 900m, 700m, 500m, 700m in 3:33, 2:25, 1:47, 2:30. Felt OK. |
Wed 15 Oct |
13.1 | Same course as Monday at 4:42/km. |
Thu 16 Oct |
8.4 | Track, Calwell. 5 x 300m with a 500m recovery jog in 2:50 (continuous). An easy session with Michelle. Relaxed running. Times: 66, 70, 67, 66, 66. Felt OK this afternoon with no injury niggles. |
Fri 17 Oct |
nil | Rest day. Visiting Joy and Mal's to see 'The Full Monty'. |
Sat 18 Oct |
13.1 | 12.30pm. Banks loop (reverse) at 4:49/km. Started strongly. Sore neck. No energy. |
Sun 19 Oct |
16 | Vets' Handicap Mt Ainslie, steady running at 4:36/km. Long warm-up and warm-down. |
Week 42 | 72k - Much better week. Weight 75.0kg. | |
Mon 20 Oct |
nil | Rest day. Long work day at Red Hill. |
Tue 21 Oct |
8.3 | Track, Calwell. 4 x 200m with a 200m jog recovery in 60 seconds. 200s in 43, 42, 41, 40. Also 7 short hill repeats, full effort. Felt OK. |
Wed 22 Oct |
13.1 | Banks loop running fast from early on. 59:58 (4:35/km). Fastest time. 4:25 km split on the fire trail. |
Thu 23 Oct |
6.7 | Track, Calwell. 4 x300m, 4 x 200m with Darryl. 1 x 800m with Kelly. All at 22 seconds per 100m. Felt OK. |
Fri 24 Oct |
nil | Rest day. Helping with the Masters Games Fun Run. |
Sat 25 Oct |
nil | Rest day. Travel to Wagga for the 20th Athletics Carnival. |
Sun 26 Oct |
6 | 10.00am. Race: Kooringal-Wagga Athletics Club Carnival (grass track) - 1500m - 1st Vet in 6:07.2, 3000m - 1st Vet in 11:29.9 (3:45, 3:55, 3:50). Hot! Also the High Jump in 1.40m. Good weekend with the group. Very good grass track. |
Week 43 | 30k - Close call with the injury. Weight 75.5kg. | |
Mon 27 Oct |
10.4 | Steady run around Banks at 5:04/km. Tired. Achilles sore first half. |
Tue 28 Oct |
8.3 | Track, Calwell. Warm-up 6k to electricity box and back. 3 x 300m and 3 x 200m with Darryl. |
Wed 29 Oct |
13.1 | Banks loop hard at 4:38/km. Felt OK. Hot. Incl a 4:24 km split on the fire trail. |
Thu 30 Oct |
4.5 | Track, Calwell. Warm-up and easy jogging around. Supervising the session as Mike was away. |
Fri 31 Oct |
nil | Rest day. |
Sat 1 Nov |
8 | 1.00pm. Race: Interclub - 100m in 14.5, 1 mile in 5:41.0, 400m in 67.2 and 4k fun run in 15:51. |
Sun 2 Nov |
6 | 11.00am. Track, Calwell. Easy run to and from the track. Legs sore. Also a sore throat. |
Week 44 | 50k - Fun day at Interclub. Weight 75.0kg. 167km last 4 weeks. |
Date | Kms | Comments |
Mon 3 Nov |
10.4 | 5.00pm. Very slow local trail run at 5:20/km including a 5:15 km split on the trail. Sore legs and no energy at all. Maybe I'm sick? Not feeling well at all. Will visit the doctor and find out. |
Tue 4 Nov |
nil | Rest day. Sore throat as well as quads. Helped Mike at the track. Doc put me on antibiotics. |
Wed 5 Nov |
nil | Rest day. Sore throat. |
Thu 6 Nov |
5.6 | 7.30pm. Race: Vets' track races - 1500m in 4:58.9 (pleased to be under 5 minutes for that) first 300m in 55 secs so 4:50 is possible, 2k 'low' steeplechase in 7:48. |
Fri 7 Nov |
9.4 | Easy slow run around Mt Tuggeranong at 5:21/km. |
Sat 8 Nov |
6.7 | 2.00pm. Race: Interclub - 800m 1st in B-grade, 2:24.8 (71/74). Started fast. Also, 4k fun run steady with Karen. |
Sun 9 Nov |
17 | 8.00am. Race: Brindabella Classic - 3rd leg for SCT team in 66:22 (3:54/km). This is the downhill leg finishing at Trevor's corner. PB is 64:45. Shows a lack of aerobic fitness. |
Week 45 | 49k - Good 1500m, but not fit. Weight 75.0kg. | |
Mon 10 Nov |
nil | Rest day. Sore legs (quads) from yesterday's fast downhill running. |
Tue 11 Nov |
nil | Rest day. Sore legs. |
Wed 12 Nov |
nil | Rest day. Legs still sore! |
Thu 13 Nov |
3.5 | 7.00pm. Race: Vets' 800m - 2nd place in heat 2 in 2:40.0. Varied the pace. Legs still sore. |
Fri 14 Nov |
nil | Rest day. |
Sat 15 Nov |
5.5 | 1.00pm. Race: Interclub - 100m in 15.0, 1500m in 5:15.0, 400m in 68.0 and High Jump in 1.50m. Tired. |
Sun 16 Nov |
11.4 | 10.00am. Race: Belconnen 7k Fun Run in 28:20 (4:03/km). Windy. Not fit! |
Week 46 | 20k - Slow recovery from the Brindy Classic. Weight 75.0kg. | |
Mon 17 Nov |
nil | Rest day. Sore neck. |
Tue 18 Nov |
7.3 | 5.00pm. Race: Woden Mile - 1st senior in 5:33. PB! Ran 5:42 last year. Splits 2:42/2:51. |
Wed 19 Nov |
15.1 | Loop around Tuggie Hill and Isabella Plains at 4:50/km. |
Thu 20 Nov |
6 | Track, Calwell. Drills continous with the group. 3k up the bikepath at 4:35/km. Right achilles tender. |
Fri 21 Nov |
7.1 | Very easy at 5:20/km. No energy. Right achilles and left arch sore. |
Sat 22 Nov |
10 3.5 |
10.00am. Race: Goulburn 9k Fun Run - 12th place in 36:00 (4:00/km). 3.00pm. Race: Interclub 800m in 2:28.0. Also 3000m race walk in 17:12.0. |
Sun 23 Nov |
11 | 10.00am. Race: MS000 Lake Tuggeranong 6.5k Fun Run in 26:48 (4:07/km). Kelly ran 26:05. Warm-up and down with Pat Fisher. |
Week 47 | 60k - Better week but still ordinary. Weight 75.0kg. | |
Mon 24 Nov |
9.5 | 7.30pm. Strong run at 4:30/km. Good time to do it. Hot day. |
Tue 25 Nov |
4.3 | Track, Calwell. 4 x 200m at 40 seconds, full recovery. Warm-up and warm-down. |
Wed 26 Nov |
12 | Conder fire trail intervals - 5 x 400m in 78.5, 74.6, 73.0, 75.0, 73.1. |
Thu 27 Nov |
5.5 | 8.00pm. Race: Vets' track - 400m in 67.0. Also 4-lap race walk. 20 minutes of easy jogging, Eucalypt trail behind the track. Tired. |
Fri 28 Nov |
nil | Rest day. Lawn mowing. |
Sat 29 Nov |
13.3 | 1.30pm. Race: Interclub - 100m in 14.5, 1 mile in 5:38.0, 400m in 69.5 and 10,000m - equal 1st with Jim White in 42:59.81. ACT Champions! |
Sun 30 Nov |
9.4 | 7.30am. Race: ACT Fruit and Veg Triathlon (300m, 15k, 3k) in 47:07. Splits: 8:17, 26:47, 12:03. Tired! |
Week 48 | 54k - Fun being ACT 10k Champ with Jim. Weight 75.0kg. 183km last 4 weeks. |
Date | Kms | Comments |
Mon 1 Dec |
nil | Rest day. |
Tue 2 Dec |
9 | 6.00pm. Race: Interclub - 200m in 29.9, 800m in 2:39.0, 1500m race walk in 8:02.0, 4k Fun Run in 16:20 (4:05/km), 3000m in 11:59.0 (4:00/km). Good training day chasing interclub points for South Canberra Tuggeranong. |
Wed 3 Dec |
nil | Rest day. |
Thu 4 Dec |
5.8 | 8.00pm. Race: Vets' Track - 3000m in 10:53.0 (3:38/km). Splits: 3:34, 3:38, 3:41. Good result. Feel like I can run faster next time. |
Fri 5 Dec |
3.8 | 6.30pm. Race: Parliament House Relays - ran 2 legs for SCT 'A' and 'B' teams. 1.63k lap - 27th in 5:43 (3:30/km), just ahead of Charlie. And 6:16 (3:51/km). |
Sat 6 Dec |
8.5 | 2.00pm. Slow lap around Mt Tuggeranong at 5:10/km. NO energy at all! Hot, windy and oppressive conditions. Didn't enjoy it. |
Sun 7 Dec |
12.4 | 9.00am. Train race cancelled, so a lap of East Basin LBG with Jim White, Geoff Monro and Gordon Nightingale at 4:48/km. Felt OK. |
Week 49 | 39k - Good 3000m race. Weight 75.0kg. | |
Mon 8 Dec |
9 | Easy run around Mt Tuggeranong at 5:12/km. |
Tue 9 Dec |
6 | 7.00pm. Race: Interclub - 100m in 15.0 (headwind), 1500m in 5:09.5, 1500m race walk in 7:52.0, 2000m steeplechase in 8:24.5 and High Jump in 1.40m. |
Wed 10 Dec |
nil | Rest day. Watching Vets' track cycling at Queanbeyan with Jim Tucker followed by a meal at the Central Cafe. |
Thu 11 Dec |
5 | 7.00pm. Race: Vets' Track - 1500m in 5:06.2. Started fast, first 300m in 57 seconds, 800m in 2:39. Faded. Tired. |
Fri 12 Dec |
17.5 | 6.00pm. Bikepath to Lake Tuggeranong, Bonython at 4:54/km. Felt OK. Needed this run. |
Sat 13 Dec |
nil | Rest day. |
Sun 14 Dec |
11.5 | 8.00am. Race: Black Mountain Challenge (BMP to the top of Black Mountain), 5k in 24:40. Ran down afterwards in 22:40. Also a warm-up. |
Week 50 | 49k - Lacking endurance in the 1500m. Weight 75.0kg. | |
Mon 15 Dec |
9.7 | Late run around Mt Tuggeranong at 4:50/km, checking out the Christmas lights. |
Tue 16 Dec |
9 | 6.00pm. Race: Interclub - 800m in 2:24.6, 1500m race walk in 7:23.4 (PB), Javelin in 21.6 metres, 3000m steady in 11:30.2. |
Wed 17 Dec |
nil | Rest day. Long day at work. |
Thu 18 Dec |
nil | Rest day. Long day at work. |
Fri 19 Dec |
6 | Rest day. Long day at work. |
Sat 20 Dec |
8 | 30k bike ride at 26 kph plus a run afterwards at 5:00/km. |
Sun 21 Dec |
10.4 | 9.30am. Group long run with Mike, Codger and Michelle - Garran, ridge to Red Hill and around the golf course at 5:30/km. Nice and easy. |
Week 51 | 43k - Happy with the 1500m walk PB. Weight 75.0kg. | |
Mon 22 Dec |
nil | Rest day. Long day at work. |
Tue 23 Dec |
nil | Rest day. Long day at work. |
Wed 24 Dec |
nil | Rest day. Long day at work. |
Thu 25 Dec |
nil | Rest day. Christmas Day. |
Fri 26 Dec |
nil | Rest day. |
Sat 27 Dec |
nil | Rest day. |
Sun 28 Dec |
nil | Rest day. |
Week 52 | 0k - Work induced lack of running. Weight 75.0kg. 131km last 4 weeks. |
The End - 2,541 km (48.9k per week) |