Ewen's Running Diary - 1999

This page is my running diary from 1999, the year I turned 42. There were 136 days when I didn't run. Long work hours were a problem. Most 'rest days' were work related. Mileage for the year was 2,510 km - an average of just over 48 km per week (not enough to be able to race well).

My best results during 1999 were: 800m - 2:29.2, 1500m - 5:11.9, 3000m - 11:18.0, 5000m - 20:04.0, 3000m Steeplechase 12:22.0, 5k road - 19:49, 10k road - 41:15, Half Marathon - 96:55, ACT XC Champs 12k - 55:20, City to Surf 14k - 64:46.

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
28 Dec
9.5 Wagga - South to Red Hill Rd, up to ridge, bird park, north and back along ridge in 46:40 (4:54/km). Cooler, trying to run faster.
Tue
29 Dec
nil Rest day.
Wed
30 Dec
10.3 6.00pm. Mt Tuggeranong lap reverse in 51:12 (5:00/km) with a 4:51 k split on the trail. Unfit - struggled! Hot.
Thu
31 Dec
nil Rest day.
Fri
1 Jan
nil Rest day.
Sat
2 Jan
nil Rest day.
Sun
3 Jan
nil Rest day.
Week 01 20k - Not a good week. Weight 75.0kg.
Mon
4 Jan
10.3 Mt Tuggeranong lap reverse in 52:37 (5:06/km) with a 4:52 k split on the trail. Hot again - 37 degrees.
Tue
5 Jan
8 7.00pm. Race: Interclub - 4k fun run in 17:21 (8:43/8:48). Hard, finishing just ahead of Keri V. Also 2000m Steeplechase (low heights) in 8:10.
Wed
6 Jan
6 Steps trail run (up) in 30:51 (5:12/km). Steady pace, good tempo. Not too bad.
Thu
7 Jan
8 Race: Vets' Track - 3000m Steeplechase in 13:20 (Jimmy ran 12:50). Also, 1500m race walk in 8:10 and 5-lap spiral in 8:10 racing Jim Tucker.
Fri
8 Jan
nil Rest day. Raining.
Sat
9 Jan
4 Track, Calwell. 7 x 300m with Jim Tucker and Brian McGlynn - 65, 66, 66, 65, 63, 62, with 55 second 100m walk recoveries.
Sun
10 Jan
12.4 Stromlo - long run with David Gates and Gordon Nightingale. Part of the McGuiness 16 miler, steady pace in 62:00 (5:00/km). Achilles tight.
Week 02 48k - A better week. Weight 75.0kg.
Mon
11 Jan
6 Steps run trail (down) in 29:06 (4:51/km). Steady. Right achilles improved.
Tue
12 Jan
5 Race: Interclub. 200m in 31.3. 800m in 2:41.0. 3000m in 11:53.0. Tired! First lap in 800m 78s. Need rest and better training!
Wed
13 Jan
10.3 Mt Tuggeranong fire trail south at 5:00/km pace.
Thu
14 Jan
nil Rest day. Achilles needs a day off.
Fri
15 Jan
8.2 Track, Calwell. 2 sets of 5 x 200m, 40 sec recoveries and 10 minutes rest between sets. 38.6, 37.8, 37.4, 38.7, 38.3 + 36.8, 38.0, 37.2, 38.2, 38.2.
Sat
16 Jan
4.2 Track, Calwell. Same session as Friday with Jim Tucker. Windy this evening. 39.7, 39.6, 38.0, 37.9, 38.0 + 37.5, 36.2, 37.9, 38.2, 37.6.
Sun
17 Jan
10.3 Mt Tuggeranong trail south in 56:30 (5:29/km). Slow running with sore legs and no energy.
Week 03 44k - Not a great week. Weight 75.0kg.
Mon
18 Jan
6 6.00pm. Steps run (up) in 33:12 (5:31/km). Still not feeling good. Easy run prior to the 5000m tomorrow.
Tue
19 Jan
7 8.30pm. Race: ACT 5000m Championships. 20:04.0 (4:01/km). Finished behind Kim Sainsbury but ahead of Jim W and Miriam M. Splits: 3:47, 3:56, 4:10, 4:15, 3:55.
Wed
20 Jan
nil Rest day. Tired.
Thu
21 Jan
nil Rest day. Late finish at work.
Fri
22 Jan
11 6.30pm. Track, Calwell. 5 x 600m with 4 minute recoveries. 2:05.2, 2:06.3, 2:06.2, 2:06.7, 2:05.7. About 3:30/km pace. Windy. Ran barefoot.
Sat
23 Jan
10.3 6.00pm. Mt Tugg fire trail south in 51:00 (5:00/km). Slow start then stronger with a 4:42 km split on the fire trail. Right heel sore early but a better run.
Sun
24 Jan
nil Rest day. Invited to Joy and Mal's for a movie. Saw 'Rush Hour' (Jackie Chan movie).
Week 04 34k - Ordinary 5000m race. Weight 74.0kg. 146km last 4 weeks.


DateKms Comments
Mon
25 Jan
nil Rest day. Late finish at work.
Tue
26 Jan
4.7 Ran to and from Calwell, 24 minutes total (5:06/km). Felt OK. New Talent ID group training - Jane, Claire, Serena and Jason.
Wed
27 Jan
10 Bush run south in 50 minutes (5:00/km). Tired early but a strong middle and finish. Grass long.
Thu
28 Jan
7 Race: Vets Open Day. 800m in 2:40.0 (tough race). Also 1500m walk in 7:52 and 5-lap spiral handicap in about 7:50.
Fri
29 Jan
nil Rest day. Late finish at work.
Sat
30 Jan
6 Race: Interclub - 1500m in 5:14.0. Not too bad. Also, 4k fun run in 16:13 (Caitlin H ran 14:59!).
Sun
31 Jan
17.6 Long bike path run to Lake Tuggeranong and Bonython in 86:03 (4:53/km). 3k split on bike path in 14:25.
Week 05 45k - OK 1500m race. Weight 74.0kg.
Mon
1 Feb
nil Rest day.
Tue
2 Feb
7 6.00pm. Race: CCC - Summer Series Museum 4.5k in 19:01 (4:13/km). PB. Splits: 9:19 / 9:42. Finished just behind Jim White and ahead of Kim S.
Wed
3 Feb
10.3 Easy run around Mt Tuggeranong in 53:30 (5:12/km). No problems.
Thu
4 Feb
nil Rest day.
Fri
5 Feb
nil Rest day.
Sat
6 Feb
nil Rest day. Canberra Athletics Grand Prix at Bruce.
Sun
7 Feb
13.7 Out/back from Questacon to Dunrossil Drive bike path in 68:24 (5:00/km). Steady run with Jim Tucker and Chris Pauling after watching the World Cross Country trials at Questacon.
Week 06 31k - Very ordinary week. Weight 75.0kg.
Mon
8 Feb
nil Rest day.
Tue
9 Feb
7 6.00pm. Race: CCC - Summer Series Weston Park 4.3k. 52nd in 17:11 (4:00/km). Finished just behind Michelle W-P and Jim White.
Wed
10 Feb
6 Steps trail run (down) in 28:33 (4:48/km). Ran hard in lieu of a missed long run.
Thu
11 Feb
nil Rest day. Late finish at work.
Fri
12 Feb
6 Steps trail run (up) in 27:54 (4:39/km). Ran hard with a 4:33 km split on the trail. Good session.
Sat
13 Feb
5.5 4.00pm. Race: Interclub - 800m in 2:29.2 finishing 3rd in Heat 7. Good run, just behind Tricia and ahead of Michelle. 71 sec first lap.
Sun
14 Feb
17.6 Bonython bike path run in 89:48 (5:06/km). Steady effort with a 14:55 split for measured 3k on the bike path. Slow last 4k into a headwind.
Week 07 42k - Poor mileage but an OK 800m race. Weight 75.0kg.
Mon
15 Feb
nil Rest day.
Tue
16 Feb
8 6.00pm. Race: CCC - Summer Series Boathouse 5k in 20:41 (4:08/km). Splits: 10:31/10:10. Good race with Michelle, finishing ahead of Jim White.
Wed
17 Feb
17.6 Bonython bike path run (reverse) in 91:36 (5:12/km). Quite tired second half. Need these long runs!
Thu
18 Feb
nil Rest day.
Fri
19 Feb
7.4 6.00pm. Race: Sri Chinmoy Joyathon Triathlon. 30th place. Swim 7:05, Bike 13:11, Run 8:28 for 28:45 finish time. Missed swim start.
Sat
20 Feb
nil Rest day. Travel to Sydney for the Athletics Grand Prix. Kelly Roberts won the 800m with a PB of 2:06.2.
Sun
21 Feb
13 From Chatswood Golf Club to Lane Cove River Park then Rotary 400m grass track. Ran 400m in 68.9, 300m in 53.4, 200m in 32.2 and 100m in 15.8. Felt good.
Week 08 46k - A slightly better week. Weight 74.0kg. 164km last 4 weeks.


DateKms Comments
Mon
22 Feb
8.5 Very slow run around Mt Tugg in 45:42 (5:24/km). No energy at all. Legs sore. Felt terrible.
Tue
23 Feb
9.8 6.00pm. Race: CCC - Summer Series, Ginninderra 7.1k. 40th in 29:41 (4:11/km). Good start but slowed and ran with Michelle. Not feeling good.
Wed
24 Feb
17.6 Bonython run (reverse) in 88:48 (5:03/km). Quite strong, feeling good. 15:15 3k split on the bike path uphill.
Thu
25 Feb
5 Track, Calwell. 11 x 300m with approx 1:40 walking recoveries. 65.2, 60.7, 57.6, 58.8, 57.7, 57.9, 55.3, 59.5, 58.1, 57.6, 59.8.
Fri
26 Feb
12 Started to run 8k but felt very good in the legs, although tired. Around Mt Tugg in 57:48.
Sat
27 Feb
2.5 Warm-up for Interclub 1500m but decided not to race. TVRUASC presentation night.
Sun
28 Feb
17.9 Steady run with Gordon Nightingale trails behind Macarther then home via Richardson in 89:30 (5:00/km). Strong steady pace.
Week 09 73k - Good week! Track session and mileage. Weight 74.0kg.
Mon
1 Mar
nil Rest day. Tired. Raining.
Tue
2 Mar
11.1 6.00pm. Race: CCC - Summer Series Caton 8k. 35:17 (4:25/km). Easy start then hard to the turn (trails to Scrivener Dam). 16:35/18:41.
Wed
3 Mar
10.3 Around Mt Tugg in 50:48 (5:00/km). Ran strongly for time. Measured course at 10.25k.
Thu
4 Mar
nil Rest day. Helped out at Calwell.
Fri
5 Mar
8 Brian's run (up) in 40:36, strong running including a 4:47 k split on the trail.
Sat
6 Mar
8 Brian's run (up) in 41:24, easier as it was hot. 4:57 k split.
Sun
7 Mar
5 Race: ACT Championships 3k Steeplechase. 2nd in 12:22.0 (4:07/km) behind a Canadian runner, so 1st ACT! With Jim White early but he faded last 2 laps.
Week 10 42k - Pleasing Steeplechase result. Weight 74.5kg.
Mon
8 Mar
14.1 Theodore trail then around Mt Tuggeranong in 73:10 (5:12/km). Steady effort, tired but a good run.
Tue
9 Mar
12.6 6.00pm. Race: CCC - Summer Series, Edison Park 6k (Woden). 39th in 25:58 (4:20/km). Good race, finishing ahead of Charlie and just behind Dave and Jim.
Wed
10 Mar
nil Rest day. Computer work.
Thu
11 Mar
nil Rest day. Helping out at Calwell.
Fri
12 Mar
17.9 Very easy long run around Bonython and part of Lake Tuggeranong, back via Isabella Plains in 1:42 (5:42/km). Tired.
Sat
13 Mar
nil Rest day.
Sun
14 Mar
21.1 7.00am. Race: Weston Creek Half Marathon. 1:47:42 (5:06/km). Steady running early then a very slow last 6k. 5k splits: 22:25, 23:25, 31:58, 40:00.
Week 11 66k - OK cross country race but slow half marathon. Weight 74.5kg.
Mon
15 Mar
8 Brian's run (down) in 39:45 (5:00/km). 4:40 km split on the trail. Tired.
Tue
16 Mar
6.7 6.00pm. Race: CCC - Summer Series, Regatta Point 4k in 15:31 (3:53/km). Finished ahead of Michelle and Kim but behind Jim White. Slow start. OK result.
Wed
17 Mar
nil Rest day.
Thu
18 Mar
nil Rest day. Helping out at Calwell.
Fri
19 Mar
10.3 Mt Tugg trails south in 55:39 (5:24/km). Steady pace with a 5:07 km split on the trail.
Sat
20 Mar
13.7 2.00pm. Race: Mt Blundell 13k Mountain Run. 68:25 (5:00/km). Felt good - finished ahead of Jim White and Tracey Hargreaves. Some walks.
Sun
21 Mar
13 Vets' Handicap Rani Road. 8k steady after a fast start in 36:23 followed by a long warm-down.
Week 12 51k - OK racing. Weight 74.5kg. 232km last 4 weeks.


DateKms Comments
Mon
22 Mar
10.3 Mt Tugg trails in 60:14 (5:54/km). Very slow as the legs were sore.
Tue
23 Mar
7.8 6.00pm. Race: CCC - Black Mountain 5k in 22:32 (4:30/km). Steady run with Garry Hosking. Lap splits: 7:56, 7:21, 7:15. Plus warm-up and warm-down.
Wed
24 Mar
15.8 Long trail run behind Gilmore in 82:06 (5:12/km). Felt OK.
Thu
25 Mar
nil Rest day. Helping out at Calwell.
Fri
26 Mar
14.7 From Regatta Point, Central Basin, Parliament House, LBG out/back in 73:26 (5:00/km). Felt OK.
Sat
27 Mar
8.5 2.00pm. Race: CCC - Yacht Club 5k in 21:27 (4:23/km). Steady start but faded. Jim White ran 19:57! Plus warm-up, warm-down.
Sun
28 Mar
12.1 9.30am. Track, Calwell. Long run on trails with the group in 66:30 (5:30/km).
Week 13 69k - Better mileage but a slow 5k race. Weight 75.0kg.
Mon
29 Mar
8 Brian's run (up) in 40:36 (5:06/km) with a 4:51 km split on the trail.
Tue
30 Mar
12.1 Track, Calwell. Long run with the group in 66:48 (5:30/km). Felt OK, no injury niggles.
Wed
31 Mar
nil Rest day. Working on Tuggie Athlete magazine.
Thu
1 Apr
nil Rest day. Working on Tuggie Athlete magazine.
Fri
2 Apr
15.1 Long easy trails around Mt Tugg plus extra in 78:48 (5:12/km). Felt OK.
Sat
3 Apr
11.8 2.00pm. Race: CCC - Questacon 3k XC in 11:04 (3:41/km). Ran barefoot. Finished just behind Fiona Jorgenson and Tricia and ahead of Ted H. Felt good.
Sun
4 Apr
4.5 Track, Calwell. Warm-up only then helping out.
Week 14 51k - Good cross country race. Weight 75.5kg.
Mon
5 Apr
nil Rest day. Tuggie Athlete work.
Tue
6 Apr
nil Rest day. Tuggie Athlete work.
Wed
7 Apr
nil Rest day. Tuggie Athlete work.
Thu
8 Apr
nil Rest day. Tuggie Athlete work.
Fri
9 Apr
nil Rest day. Tuggie Athlete work.
Sat
10 Apr
21.9 9.30am. From Isaacs with Kim Sainsbury, to Red Hill and around the golf course and back in 1:56:20 (5:19/km). Tired at the finish.
Sun
11 Apr
nil Rest day. Canberra Marathon helping out and watching.
Week 15 22k - Not a good running week. Weight 75.5kg.
Mon
12 Apr
nil Rest day.
Tue
13 Apr
8 Track, Calwell. Easy run with the group at 5:20/km pace.
Wed
14 Apr
nil Rest day.
Thu
15 Apr
10.5 Track, Calwell. To Tuggeranong Railway Station and back at 5:20/km pace. Easy.
Fri
16 Apr
nil Rest day.
Sat
17 Apr
16.5 2.00pm. Race: CCC - Duffy Pines 8.1k in 36:54 (4:33/km). Good race with Dave Gates and Kim S early, then with Rosemary Longstaff, sprinting to the finish. Long warm-down with Rosemary.
Sun
18 Apr
7 9.30am. Track, Calwell. 4 x 1000m in 3:55, 3:58, 4:00, 4:00. Ran with Kim and Michelle. Barefoot. Felt good!
Week 16 42k - Fun XC race but not enough running. Weight 75.5kg. 184km last 4 weeks.


DateKms Comments
Mon
19 Apr
nil Rest day.
Tue
20 Apr
13 Track, Calwell. Isabella Drive and return on bike path, faster coming back. 5:24/km pace.
Wed
21 Apr
nil Rest day.
Thu
22 Apr
13.9 Track, Calwell. Theodore fire trail with the group clockwise, back on bike path in 75:00 (5:24/km). Felt OK. 5:10 km split on the trail.
Fri
23 Apr
nil Rest day.
Sat
24 Apr
6.8 2.00pm. Race: CCC - Anzac Relays. 4th leg for SCT B-Grade, 3.6k in 14:21 (3:59/km). Light shoes. 7 minutes at half way. Not too bad. Jimmy ran 14:05!
Sun
25 Apr
12.3 Track, Calwell. Easy group run to Fadden Pines via Gilmore track then bike path back in 71:12 (5:47/km). Easy, no problems.
Week 17 46k - OK Anzac relays result. Weight 75.0kg.
Mon
26 Apr
12.5 11.00am. Stromlo with Kelly, Craig, Kim, Jonathan, Erin and Shaun. Around Mt Stromlo in 68:40 (5:30/km). Good run.
Tue
27 Apr
10.9 Track, Calwell. Long steady run with the group at 5:20/km pace.
Wed
28 Apr
nil Rest day.
Thu
29 Apr
8 Track, Calwell. Easy fartlek with some fast running. 40:00 total (5:00/km).
Fri
30 Apr
nil Rest day.
Sat
1 May
12 1.15pm. Race: CCC - Rani Road XC. 3k easy in 14:01. 5k hard, coming from behind in 21:29 (4:18/km), finishing ahead of the first female. Good run. Long warm-down.
Sun
2 May
16.4 Jogalong. Started solo, missing the group, then caught up with Prachar, Mark and Garry Rolfe. Strong run in 75:20 (4:36/km).
Week 18 59k - A better training week. Weight 75.0kg.
Mon
3 May
nil Rest day.
Tue
4 May
nil Rest day.
Wed
5 May
nil Rest day.
Thu
6 May
nil Rest day.
Fri
7 May
nil Rest day.
Sat
8 May
11 1.15pm. Race: CCC - North Lyneham 6.2k in 26:59 (4:21/km). Finished just ahead of Miriam. Ran hard but faded second lap. 13:00/13:59. Long warm-down.
Sun
9 May
12.3 Track, Calwell. Long easy run with the group at 5:20/km pace.
Week 19 22k - Not enough running to maintain fitness! Weight 75.0kg.
Mon
10 May
nil Rest day.
Tue
11 May
14.1 Track, Calwell. Easy with group via railway trail towards Hume and back at 5:06/km pace. Felt good, no injuries, but need more training!!
Wed
12 May
nil Rest day.
Thu
13 May
12.4 Track, Calwell. Around Mt Tuggers on fire trail with group at 5:20/km pace. Felt good.
Fri
14 May
nil Rest day.
Sat
15 May
nil Rest day.
Sun
16 May
23 9.00am. Race: Canberra Half Marathon 21.1k - 126th in 96:55 (4:35/km). Strong to 10k then had to easy off due to lack of training. Splits: 4:06, 17, 19, 15, 29 (21:26), 4:25, 21, 42, 41, 29 (44:06), 4:43, 49, 41, 45, 48 (67:52), 4:51, 47, 45, 49, 45 (91:49), 4:44 +22s.
Week 20 49k - Getting slower! Not running enough. Weight 74.5kg. 176km last 4 weeks.


DateKms Comments
Mon
17 May
nil Rest day.
Tue
18 May
14.3 Track, Calwell. Long easy run with Kate to Conder shops and around Mt Tuggeranong at 5:30/km pace.
Wed
19 May
nil Rest day.
Thu
20 May
12.3 Track, Calwell. Fartlek session with the group, up highway then around playing fields in the dark (Mike crook) at 5:20/km average pace.
Fri
21 May
nil Rest day.
Sat
22 May
13 1.15pm. Race: CCC - Sugden/Clohessy XC trails. 4k easy in 19:29. 8k hard in 35:22 (4:25/km). Good race with Col Bridge, ahead of Gordon Nightingale.
Sun
23 May
14.7 Track, Calwell. Hill fartlek up to Tuggeranong railway station with some fast sections. Uphill with Kelly and Jono. Ave 5:09/km pace.
Week 21 54k - OK 8k XC race. Weight 75.0kg.
Mon
24 May
nil Rest day.
Tue
25 May
12.7 Long run around Mt Tuggeranong at 5:30/km pace. Easy.
Wed
26 May
nil Rest day.
Thu
27 May
nil Rest day.
Fri
28 May
nil Rest day.
Sat
29 May
8 2.00pm. Race: CCC - Yarralumla 8k XC in 36:21 (4:32/km). Finished 1:23 behind Jim White.
Sun
30 May
10 Track, Calwell. Long run, easy at 6:00/km. Felt OK.
Week 22 30k - Bad week and race. Weight 75.0kg.
Mon
31 May
nil Rest day. Working on Tuggie Athlete.
Tue
1 Jun
10 Track, Calwell. Easy trails up to Electricity sub-station and return at 6:00/km pace.
Wed
2 Jun
nil Rest day.
Thu
3 Jun
13.6 Track, Calwell. Easy trails around Mt Tuggeranong at 5:30/km pace.
Fri
4 Jun
nil Rest day.
Sat
5 Jun
nil Rest day. Organising Mt Tuggeranong CCC races.
Sun
6 Jun
14.2 Stromlo - Jogalong course with Phil, Jonathan, Jason, Darryl to Mt Stromlo on single tracks through pine forest at 5:20/km pace. Great fun!
Week 23 38k - Fitness going down fast off this mileage. Weight 75.0kg.
Mon
7 Jun
nil Rest day.
Tue
8 Jun
10.9 Easy around Mt Tuggeranong trails at 5:30/km pace.
Wed
9 Jun
nil Rest day.
Thu
10 Jun
10.9 Easy around Mt Tuggeranong trails at 5:30/km pace.
Fri
11 Jun
nil Rest day.
Sat
12 Jun
6.5 2.00pm. Race: CCC - Lake Tuggeranong 6.5k in 26:22 (4:03/km). Ran with Erin Sutcliffe first half, finished just behind Charlie. Okay race.
Sun
13 Jun
nil Rest day. Helping out at the Runny Red Nose Jog Fun Run.
Week 24 28k - Okay race but ordinary week. Weight 75.0kg. 150km last 4 weeks.


DateKms Comments
Mon
14 Jun
nil Rest day.
Tue
15 Jun
nil Rest day.
Wed
16 Jun
nil Rest day.
Thu
17 Jun
9.1 Track, Calwell. Mike in hospital. 4 x 1000m at approximately 4:05.
Fri
18 Jun
nil Rest day.
Sat
19 Jun
11.7 2.00pm. Race: CCC - Red Hill 8k in 34:22 (4:18/km). Ran well, feeling good. Behind the first woman. Plus warm-up and warm-down.
Sun
20 Jun
14.5 10.00am. Race: Terry Fox 10k Fun Run in 44:46 (4:29/km). Steady out, then eased up (tired). 21:51/22:55. Plus warm-up and warm-down.
Week 25 35k - OK cross country race but ordinary week. Weight 75.5kg.
Mon
21 Jun
nil Rest day.
Tue
22 Jun
nil Rest day.
Wed
23 Jun
nil Rest day.
Thu
24 Jun
11.9 Track, Calwell. Easy trails around Mt Tuggeranong at 5:24/km pace.
Fri
25 Jun
nil Rest day.
Sat
26 Jun
12.2 1.15pm. Race: CCC - Oakey Hill 7.2k in 31:19 (4:21/km). Ran hard, finishing just behind Luke Tierney. Short race as a warm-up.
Sun
27 Jun
9.1 6.00pm. Easy around Mt Tuggeranong at 5:30/km pace. Officiating at Vets' Handicap in the morning.
Week 26 33k - Good XC race at Oakey Hill. Weight 75.5kg.
Mon
28 Jun
nil Rest day.
Tue
29 Jun
11.8 Track, Calwell. Easy out/back on Gilmore trail with the group at 5:30/km pace.
Wed
30 Jun
13.7 Fartlek session with Michelle W-P from Monash. Very hard session to trail behind Bonython and back at 4:48/km average pace.
Thu
1 Jul
11 Track, Calwell. 500m repeats with the Michelle group, mostly 1:50 to 1:53. Felt good.
Fri
2 Jul
nil Rest day.
Sat
3 Jul
16 2.00pm. Race: CCC - Pennington 16k XC in 75:18 (4:42/km). Started strongly but faded, finishing well behind Jim White. 36:48/38:30.
Sun
4 Jul
14.4 Stromlo. From the Jogalong - group run with Phil, Jason, Jonathan and Darryl to Mt Stromlo incl fantastic single tracks through pines. 5:00/km ave pace.
Week 27 67k - A little better this week but a slow race. Weight 75.5kg.
Mon
5 Jul
10.1 Around Mt Tuggeranong and Lanyon HS, strong at 5:12/km pace. Felt good. A step in the right direction.
Tue
6 Jul
11 Track, Calwell. 500m repeats steady at about 1:55.
Wed
7 Jul
nil Rest day.
Thu
8 Jul
12.9 Track, Calwell. Long run with group past Lanyon High and back on Theodore fire trail at 5:20/km pace.
Fri
9 Jul
nil Rest day.
Sat
10 Jul
9.9 Short run around Mt Tuggeranong at 5:00/km pace. Felt a little tired.
Sun
11 Jul
16.1 9.00am. Track, Calwell. With group to the summit of Mt Tuggers, around Lanyon and back on trail at 5:25/km pace.
Week 28 60k - Okay week again. Weight 75.5kg. 195km last 4 weeks.


DateKms Comments
Mon
12 Jul
8.3 Short Mt Tuggers fire trails at 5:00/km. Easy, tired.
Tue
13 Jul
12.3 Track, Calwell. Around Mt Tuggers easy with the kids at 5:20/km average.
Wed
14 Jul
11.5 With Michelle W-P and Codger, Bonython track out/back including some short surges, not too hard. Ave 5:12/km.
Thu
15 Jul
12.3 Track, Calwell. Around Mt Tuggers on trails, easy again with the kids at 5:15/km pace.
Fri
16 Jul
nil Rest day.
Sat
17 Jul
nil Rest day. Travel to Cambewarra.
Sun
18 Jul
10.8 Easy from Graeme's, road to floodway, couldn't cross so back through primary school. 5:00/km pace. Felt quite good.
Week 29 55k - Okay training week of steady running. Weight 75.0kg.
Mon
19 Jul
nil Rest day.
Tue
20 Jul
12.5 Track, Calwell. Long around Mt Tuggers at a strong pace, 5:06/km ave. Michelle dropped back. Ran mostly with Daz.
Wed
21 Jul
12.1 With Michelle W-P and Codger. Bonython trail out and back including 3 x 3 mins 'hard' down to 3:50/km pace with 6 minute jog recoveries. Ave 4:48/km for the run.
Thu
22 Jul
nil Track, Calwell. Light drills and timing the kids running their intervals.
Fri
23 Jul
nil Rest day.
Sat
24 Jul
13.5 1.15pm. Race: CCC - Mt Majura. Short race with Jennifer Amyx included a sprint with Michelle W-P. Ran the 9k race hard in 40:47 (4:32/km). Splits: 19:20/21:27. Fair effort but faded.
Sun
25 Jul
12 Canberra Times Fun Run training group at Stromlo. 38 minutes easy then 4 x 890m hills, last straight of Jogalong course. 3:30, 3:27, 3:25, 3:30.
Week 30 50k - Small improvements this week. Weight 74.0kg.
Mon
26 Jul
10.1 Very slow Lanyon OB at 5:25/km pace. Hypoglycemic? Not smooth and struggled with breathing.
Tue
27 Jul
nil Rest day. At Calwell, some drills and relay change training.
Wed
28 Jul
13.2 From Monash with Codger and Michelle, O/B Lake Tuggers steady pace at 5:00/km. Easy out at 4:55s, 5 x 2 minutes back at 3:45/km pace with 4 min recoveries. Good session.
Thu
29 Jul
nil Rest day. Helping with the kids at Calwell.
Fri
30 Jul
nil Rest day. Late finish at work.
Sat
31 Jul
14.5 2.00pm. Race: ACT Cross Country Championships 12k. 62nd in 55:20 (4:37/km). Took it easy early. Finished 1 minute behind Jim White.
Sun
1 Aug
14.9 Easy Can Times training group from Acton Ferry Terminal at 6:00/km followed by 6.5k around Central Basin with Geoff and Amanda at 5:25/km pace.
Week 31 52k - Ordinary XC Champs. 3 days off not ideal. Weight 74.0kg.
Mon
2 Aug
nil Rest day.
Tue
3 Aug
7.4 Track, Calwell. 1000m in 4:08, 300m in 56.9, 500m in 1:49 and 300m in 57.9. Needs improvement. Slower than expected.
Wed
4 Aug
11 Long run with Michelle W-P at 5:20/km pace including some short sprints. Good session.
Thu
5 Aug
5.7 Track, Calwell. Warm-up 5 minutes. 6 x 500m, average 1:50. Jog recoveries of 300m in 2:30. Not too bad.
Fri
6 Aug
9.4 Easy lap of Mt Tuggeranong on fire trail at 5:20/km pace. Felt OK.
Sat
7 Aug
14 2.00pm. Race: CCC - Powerhouse 10k in 42:34 (4:15/km). Ran strongly, pacing Kim S. Splits: 20:33/22:01. 2k warm-up and warm-down. Sub-40 Canberra Times is the goal.
Sun
8 Aug
18.3 AM - Canberra Times training group, Stromlo. Out by river towards Scrivener Dam and back, 8k at 6:00/km. Afterwards, 11k steady foothills of Mt Stromlo with Kelly R in the rain at 5:00/km.
Week 32 66k - A better week. Weight 75.0kg. 223km last 4 weeks.


DateKms Comments
Mon
9 Aug
nil Rest day.
Tue
10 Aug
17.2 Track, Calwell. With Jim Tucker, 6 x 500m with 2 minute recoveries. 1:55, 1:56, 1:57, 1:52, 2:01, 1:51. Steady effort. Good. Afterwards, 1 hour easy with Erin and Jono at 5:15/km.
Wed
11 Aug
11.5 With Michelle around Oxley trail including 10 short sprints. Good session at 5:14/km average pace.
Thu
12 Aug
nil Rest day.
Fri
13 Aug
9.1 Easy around Mt Tuggeranong on fire trails at 5:30/km pace.
Sat
14 Aug
nil Travel to Sydney for City to Surf with Gordon Nightingale, Rachel and Andrew. Easy walk around Artarmon with Bruce in the afternoon.
Sun
15 Aug
15.9 10.00am. Race: City to Surf 14k - 2,399th in 64:46 (4:38/km). Easy, including a number of photo stops. 4:36 at 1k, 23:50 at 5k, 34:50 at 7k, 47:18 at 10k. Warm-up with Anne Forbes.
Week 33 53k - Enjoyable City to Surf. Weight 75.0kg.
Mon
16 Aug
11.2 Easy Banks and Conder trail out/back at 5:24/km. First magpie swoop of the season.
Tue
17 Aug
7.8

6
7.00am. Canberra Times group, Westbourne Woods out/back steady at 5:48/km pace.
4.00pm. Track, Calwell. Trails out/back easy group warm-up at 5:25/km pace.
Wed
18 Aug
6

13
12.30pm. BBQ Stakes 6k, steady with Brian Wenn in 27:20 (4:33/km).
5.00pm. Longer run with Michelle including 4 x 5 minutes at 3:50/km pace. Average 4:36/km for the run.
Thu
19 Aug
nil Rest day.
Fri
20 Aug
10.2 Steady run with Kelly R from Tuggers pool to Pine Island on the river trail and back. 5:00/km pace. Felt good. Fitness improving.
Sat
21 Aug
10.3 1.15pm. Race: CCC - O'Connor Ridge short 2.5k race with Trevor Vogler. 5km with Michelle, 28th in 21:26 (4:17/km). Easy warm-down for 19 minutes.
Sun
22 Aug
9

4.5
9.00am. Canberra Times group, easy from Acton Ferry Terminal, 6:00/km, very slow at times.
11.00am. Track, Calwell. 6 x 500m in 1:45, 1:41, 1:44, 1:43, 1:47. Felt OK.
Week 34 78k - Better. Aerobic fitness is improving. Weight 75.0kg.
Mon
23 Aug
12.1 Out/back to Lanyon Homestead gates at 5:00/km pace. Steady - didn't feel too bad.
Tue
24 Aug
6.7

11.8
2.30pm. Easy short run around Mt Tuggers at 5:24/km pace.
4.30pm. Track, Calwell. Out/back railway trail to Hume Koppers sawmill, steady at 5:00/km pace.
Wed
25 Aug
6

11.1
12.30pm. BBQ Stakes 6k in 27:06 (4:31/km). Strong effort, not too hard.
5.00pm. Easy run with Michelle via Lake Tuggers and Pine Island at 5:23/km pace.
Thu
26 Aug
nil Rest day.
Fri
27 Aug
12.1 Out/back to Lanyon Homestead gates at 4:54/km pace. Ran strongly, but a little difficult. Tired?
Sat
28 Aug
15 1.15pm. Race: CCC - Pinnacle 4k XC in 16:39 (4:10/km). Fast after 800m. Not too good. Also, 8k race in 39:55 with an 18:51 first lap. Plus warm-ups/downs.
Sun
29 Aug
13 Canberra Times training group, Stromlo. 900m up/down intervals on Jogalong course - 6 easy then 6 moderate (3:45s) with the faster group.
Week 35 88k - Another good training week. Weight 75.0kg.
Mon
30 Aug
15.7 Long run to Jim Tucker's at 5:12/km then 25 minutes warm-up at 6 min ks with Jim with the rest at 5:30s. Tired.
Tue
31 Aug
10.2 Track, Calwell. Easy low HR (120) out/back Gilmore trail with Jason and Chris at 5:30/km pace.
Wed
1 Sep
7.3

6
7.00am - Can Times group, around Parly House and back, easy at 6:00/km pace.
12.30pm. BBQ Stakes (reverse) in 26:24 (4:24/km). Ran hard. Sore right heel.
Thu
2 Sep
13.7 Track, Calwell. Slow trail run around Mt Tuggers with Kate, Erin and Jonathan at 6:00/km pace. Ave HR about 165.
Fri
3 Sep
12.3 New course around east Tuggie Hill then O/B to Banks at 5:48/km. Easy pace. 35:30/35:47.
Sat
4 Sep
7.7 2.00pm. Race: CCC - Carillon Relays 3k XC leg for SCT in 12:14 (4:05/km). Raced bare foot, finishing 12s behind Fiona J. Course long.
Sun
5 Sep
8 Canberra Times training group, easy long run, mainly with Brian at 6:30/km. Right achilles tender at first, but settled down.
Week 36 81k - Good week, OK race. Weight 75.0kg. 300km last 4 weeks.


DateKms Comments
Mon
6 Sep
12.3 East bush track at 5:30/km, a little harder than Friday. 33:30/34:00. Achilles a bit of a concern. Cooler, T-shirt.
Tue
7 Sep
5

3
12.45pm. Mt Ainslie Run-Up. 16:00 for 2k. Tough! Walked.
4.15pm. Track, Calwell. 600m in 2:15 and 400m in 81s.
Wed
8 Sep
8.8

6
7.00am. Canberra Times group from Yacht Club O/B to Weston Park at 6:00/km.
12.30pm. BBQ Stakes in 25:40 (4:17/km). A PB. Ran hard at the start. Tired.
Thu
9 Sep
11.4 Easy long run with Michelle W-P to Pine Island and back from Monash at 5:20/km.
Fri
10 Sep
9.9 Lane Cove. River Runners with Bruce, Malcolm, Ron and Anneliese in 48:54 (4:56/km). Steady pace, some stronger with Malcolm.
Sat
11 Sep
16.1 8.00am. Race: Samsung Fun Run 5k in 19:49 (3:58/km). Ran hard, 7:40 at 2k. From Hoover factory to Homebush and back as warm-up/down.
Sun
12 Sep
7.5 Castle Cove bush trails, easy with Bruce at 5:30/km pace.
Week 37 80k - Another good week and OK race. Weight 75.0kg.
Mon
13 Sep
nil Rest day. Late finish at work.
Tue
14 Sep
6.4 Track, Calwell. 4 x 1000m steady in 3:52, 3:52, 3:50, 3:53. Tired. Ran barefoot.
Wed
15 Sep
12.4 Easy with Michelle around Lake Tuggeranong at 5:12/km. Felt OK.
Thu
16 Sep
nil Rest day. Work.
Fri
17 Sep
nil Rest day. Work.
Sat
18 Sep
7.5 Easy run with Bruce to Gordon's in Calwell then around Mt Tuggeranong trails at 5:14/km pace.
Sun
19 Sep
12 10.00am. Race: Canberra Times 10k Fun Run in 41:15 (4:08/km). Bruce got away at 4k (40:30) and passed by Michelle at 5k (40:20). Splits: 3:53, 3:57, 3:59, 4:14, 4:19 (20:20), 4:15, 4:06, 4:16, 4:13, 4:03 (20:55).
Week 38 38k - Canberra Times a bit average. Weight 75.0kg.
Mon
20 Sep
nil Rest day.
Tue
21 Sep
6.4 Track, Calwell. 11 x 200m. First 4 in 40 secs then worked down to 35 secs. Fairly smooth. Good.
Wed
22 Sep
12.9 From Monash with Michelle, Craig and Kelly to Point Hut via river single track and back at 5:12/km. Felt very good.
Thu
23 Sep
nil Rest day.
Fri
24 Sep
nil Rest day.
Sat
25 Sep
15.4 Long local run at 5:24/km pace, still feeling tired from work.
Sun
26 Sep
12.3 East bush track, running hard, especially coming back. 5:24/km pace.
Week 39 47k - Too many days off this week. Weight 75.0kg.
Mon
27 Sep
nil Rest day.
Tue
28 Sep
nil Rest day.
Wed
29 Sep
13.6 With Jim Tucker - 5k in 22:54 including a 4:30 last km followed by bush run O/B at 5:36/km pace.
Thu
30 Sep
nil Rest day.
Fri
1 Oct
nil Rest day.
Sat
2 Oct
12.3 East Mt Tugg bush trail run at 5:20/km pace. Started strongly but faded. Sore neck. Raining and finished in darkness. 31:53/32:29.
Sun
3 Oct
12.2 Lap of Mt Tuggeranong including hills at the back of Calwell east at 5:22/km pace. Rain! Still have the sore neck. Tired legs, no energy.
Week 40 38k - Bad week (long work hours). Weight 75.0kg. 203km last 4 weeks.


DateKms Comments
Mon
4 Oct
12 9.00am. Race: Sri Chinmoy 10k in 47:57 (4:48/km). Steady run. Splits: 23:44, 24:13. 2k warm-up run.
Tue
5 Oct
nil Rest day. Work.
Wed
6 Oct
12.3 Steady out/back trails in 65:19 with splits of 33:14/32:05. Felt OK.
Thu
7 Oct
nil Rest day.
Fri
8 Oct
8 'Brian's run' UP, at 5:12/km pace with a 4:50 km split on the flatter part of the fire trail.
Sat
9 Oct
7 2.00pm. Race: Interclub 1500m in 5:11.9! Good run - not flat out. On the grass track at Macquarie. Also, 5000m, 2nd in 20:29 (4:06/km) - split 12:01 at 3000m. Ran barefoot. Good time for grass.
Sun
10 Oct
14.7 Long run - Johnson Drive, Isabella, back of Bonython at 5:07/km. Included 5:42 gate to gate behind Bonython. Felt pretty good.
Week 41 54k - Good races at Interclub, especially the 1500m. Weight 75.0kg.
Mon
11 Oct
nil Rest day.
Tue
12 Oct
nil Rest day.
Wed
13 Oct
11.6 From Monash, very easy with Michelle and Codger around Lake Tuggeranong and out/back Bonython trail at 5:48/km. Felt OK.
Thu
14 Oct
6 Track, Calwell. 8 x 500m at a strong effort, barefoot. 1:51, 1:49, 1:49, 1:48, 1:47, 1:46, 1:48, 1:50. Slow jog recovery of 2:25.
Fri
15 Oct
nil Rest day.
Sat
16 Oct
5 2.00pm. Race: Interclub 3000m Macquarie grass track in 11:19.0. Started fast, with Danny O'Dea through 1500m in 5:22. Splits: 1k, 3:30, 2k, 7:15. Faded but an OK result.
Sun
17 Oct
26.1 8.15am. Race: North Canberra 2 Peaks mountain run in 2:28:39 (5:42/km). Ran with Jim White, very slow at first. 57:47 through 10k.
Week 42 48k - Interesting 3000m race. Weight 75.0kg.
Mon
18 Oct
nil Rest day.
Tue
19 Oct
6 Raining, so no track training. Ran 3 laps of Louis Loder new course in 33:09. Splits 11:14, 10:47, 11:08.
Wed
20 Oct
12.2 From Monash - long slow run with Michelle and Codger to Pine Island, river bush track, Tugg town centre and back at 5:37/km pace.
Thu
21 Oct
4.8 Track, Calwell. 10 x 300m with slow 100m walk recoveries in 1:25. 59.1, 59.1, 60.2, 60.0, 59.5, 60.0, 61.0, 62.0, 61.0, 58.0. Good.
Fri
22 Oct
nil Rest day.
Sat
23 Oct
nil Rest day. Organising SCT runners at Macquarie Interclub.
Sun
24 Oct
nil Rest day. Horrible weather - cold, windy and raining all day.
Week 43 23k - Way to little running this week. Not good. Weight 75.0kg.
Mon
25 Oct
8.1 Brian's run UP, easy at 5:12/km pace. Started late, getting dark.
Tue
26 Oct
nil Rest day.
Wed
27 Oct
13.6 From Monash with Michelle, Oxley trail lap plus Lake Tuggeranong easy at 5:30/km pace. Felt good. Need more of these steady runs.
Thu
28 Oct
nil Rest day. Helped out at Calwell, arriving late.
Fri
29 Oct
7.3 Track, Calwell. 5 x 300m with 100m slow walk recoveries in 1:30. Times: 57.4, 58.2, 57.6, 58.5, 58.7. Also, 200m in 36.5. Tired.
Sat
30 Oct
nil Rest day. Travel to Wagga with group for the 24th Athletics Carnival.
Sun
31 Oct
6 8.00am. Race: Wagga Athletics Carnival, Jubilee Park. 1500m in 5:21.98 (feeling tired). Also 3000m in 11:31.1. Grass track in good condition but hayfever kicked in afterwards.
Week 44 35k - Training not great, but Wagga just OK. Weight 75.0kg. 160km last 4 weeks.


DateKms Comments
Mon
1 Nov
12.3 East bush Mt Tugg O/B at 5:30/km pace. Slow start, negative split. Single track grass now too long so snakes a worry.
Tue
2 Nov
nil Rest day.
Wed
3 Nov
10.1 From Monash, slow Lake Tuggers lap with Michelle at 5:30/km pace. Her heart rate at this pace was 165.
Thu
4 Nov
6 7.00pm. Race: Vets' 5-lap spiral handicap in about 7:45 (a bit over 2k). Ran hard from the start, but faded. Losing fitness.
Fri
5 Nov
nil Rest day.
Sat
6 Nov
6 2.00pm. Race: Interclub Macquarie (grass track) - 800m in 2:32 (72/80), not too bad. 3000m steady in 11:30.0. Rain threatening.
Sun
7 Nov
14.8 From Jogalong, Stromlo. Long run with the Calwell group, extra with Kelly and Craig. Followed single-track MTB trails through the forest. 5:24/km pace. Enjoyable long run.
Week 45 49k - OK 800m race and good longer run. Weight 75.0kg.
Mon
8 Nov
nil Rest day.
Tue
9 Nov
6.4 Track, Calwell. 5 x 300m with 100 walk recoveries in 1:25. 58.8, 57.9, 58.5, 58.0, 59.3. A little tired. Windy.
Wed
10 Nov
nil Rest day. Michelle running ACT Schools Championships.
Thu
11 Nov
6 7.00pm. Race: Vets' Woden (grass track) - 3000m in 11:23.0 running barefoot. OK but finished behind Bob Harlow. Need to increase training mileage.
Fri
12 Nov
8 Brian's run (down) at 5:06/km pace. Included 4:49 km split on the trail, pushing it a bit. Need to run faster.
Sat
13 Nov
nil Travel to Sydney to watch Interclub at Homebush. Jonathan ran 4:15 in the 1500m! Michelle 5:13 and Kelly 4:34. Good day.
Sun
14 Nov
8.7 First leg of Brindabella Classic for 'South Canberra Vets' team in 40:15 (4:36/km). In a team with Mick Konehman, Murray Hill and Jim White - ran 3 hours 56 mins for the 56k.
Week 46 29k - OK 3000m but a pretty ordinary week. Weight 75.0kg.
Mon
15 Nov
nil Rest day. SCT work.
Tue
16 Nov
6 Steps run (down) steady at 5:12/km pace. Felt OK.
Wed
17 Nov
nil Mountain Bike ride with Steve Hart for 29 kilometres.
Thu
18 Nov
5 7.00pm. Race: Vets' Woden grass track. 6-lap Spiral Handicap in 9:33 (3:48/km). 5th fastest time. Warm-down with Garry Hosking.
Fri
19 Nov
11.4 Long, slow Gilmore trail to far corner O/B at 5:18/km pace. Right achilles a little niggly.
Sat
20 Nov
5.6 2.00pm. Race: Interclub Macquarie grass track. 1500m in 5:13.2 - better race, 57s 1st lap, 2:21 at 700m, weak 3rd lap. 3000m race 'warm-down' steady with Neil Ward-Pearson in 11:57.0.
Sun
21 Nov
15 9.00am. Race: Belconnen Fun Run 7k in 31:09 (4:30/km). Ran with Matty to 6k then jogged in. Lap of the lake warm-down at 5:24/km pace, spotted Shaun Creighton on his long run with Shelly Steely.
Week 47 43k - Better 1500m race. Weight 75.0kg.
Mon
22 Nov
8 Brian's run (up) at 5:00/km including 4:46 km split on the fire trail. Good - not enough time for a one hour run.
Tue
23 Nov
5.5 Track, Calwell. 10 x 300m steady with 100m slow walk recoveries. 63.7, 62.9, 60.9, 60.5, 61.4, 60.4, 59.7, 60.6, 59.5, 59.9. Good session, no problems.
Wed
24 Nov
11.2 From Monash with Michelle, easy Tuggers Lake bikepath then Bonython O/B at 5:15/km pace. Quicker than usual, felt good.
Thu
25 Nov
6.1 7.20pm. Race: Vets' Woden grass track 3000m in 11:18.0 (3:46/km). OK with a slower start - 1k 3:42, 2k 7:29. Warm-down 7 laps plus, half barefoot. Keep up the trainig!
Fri
26 Nov
nil Rest day. Lawn mowing after a late work day.
Sat
27 Nov
nil Travel to Sydney for Interclub. Jono ran the 3000m in 9:03! Kate a 2:26 800m. Long day.
Sun
28 Nov
14.9

10.1
9.00am. Steady railway trail from Calwell to Hume weigh bridge at 5:24/km pace. With Daz, Michelle, Jason and Erin (half). Felt good - easy effort.
5.00pm. Long Mt Tuggers lap at 5:18/km with a 5:00 k split on the fire trail. Tired.
Week 48 56k - Better, but need 75k weeks. Weight 75.0kg. 177km last 4 weeks.


DateKms Comments
Mon
29 Nov
10.1 7.00pm. Same run as Sunday afternoon, but in reverse at 5:12/km pace. Felt stronger.
Tue
30 Nov
nil Track, Calwell. Helping Mike. Was going to run afterwards but a thunderstorm arrived.
Wed
1 Dec
12.9 6.30pm. Long Mt Tuggers lap at 5:12/km pace with a 4:55 km split (up) on the fire trail. Felt OK.
Thu
2 Dec
7.2 7.30pm. Race: Vets' Woden grass track - 7 lap Spiral Handicap in 11:38. Felt tired! Good warm-up and warm-down.
Fri
3 Dec
nil Mountain bike ride home from work (45 minutes).
Sat
4 Dec
12.5 2.00pm. Race: Interclub 1500m in 5:14.3 finishing 2nd-last. Poor run. Need speed! At 6.00pm Brian's run (down) at 5:00/km pace with a 4:34 km split. Strong run.
Sun
5 Dec
12.1

6
9.00am. Stromlo Jogalong long run with group to Scrivener Dam and back at 5:30/km.
7.00pm. Theodore easy run at 5:18/km pace feeling quite tired.
Week 49 60k - Disappointing 1500m race but a better week. Weight 75.0kg.
Mon
6 Dec
8 Brian's run (up) at 5:42/km pace. After a long work day, very easy at first then a good rhythm later on.
Tue
7 Dec
nil Rest day. Helped at Calwell. Felt too tired to train so had a day off.
Wed
8 Dec
6 Steps run (up) at 4:54/km pace. Fast run as a party at Gordon's for a bottle of red. Felt OK, no injury niggles.
Thu
9 Dec
8 Brian's run (up) at 5:24/km pace. No energy at all. After a thunderstorm and cutting short a planned 16k course. Too hilly. Tired.
Fri
10 Dec
9.9 5.45pm. Sydney, Lane Cove. River Runners' Xmas run in 47:16 (4:46/km). Fairly strong first 4k with Steve Lavelle then easy with George and Bruce.
Sat
11 Dec
16.1 7.00am. GoJog 'Man Over the Mountain' at Akuna Bay. Steady pace with Steve Lavelle and Max Buggenh.. early, 43 minutes at 8k. Felt OK.
Sun
12 Dec
nil Rest day. Watching the last day of All-Schools. In the 1500m races, Kate 5:03, Darryl 4:34, Chris 4:27 (2:06 800m). Jono ran the 3000m in 9:05.
Week 50 48k - OK week. Weight 75.5kg.
Mon
13 Dec
14.5 A day off work! Long Gilmore run to Railway trail and back at 4:54/km pace. Quite strong at times. No problems.
Tue
14 Dec
8 Brian's run (down) at 4:53/km pace. Ran with the intention of a good time. 4:35 km split on the trail. Pretty good run. 39:07.
Wed
15 Dec
nil Rest day. Work.
Thu
16 Dec
nil Rest day. Work.
Fri
17 Dec
8 Brian's run (up) steady at 5:12/km pace. After work BBQ Xmas Party and before the Calwell BBQ.
Sat
18 Dec
12.4 7.00pm. New course - Chippindall Cirt, east fire trail to bike jumps, then to Calwell High and back at 5:00/km pace. Felt OK.
Sun
19 Dec
12.8 9.00am. Track, Calwell. Group run to Gilmore track then double out/back railway trail at 5:30/km pace with some 5:00/km 5 minute surges. Felt good. No problems.
Week 51 55k - In Christmas season survival mode. Weight 75.0kg.
Mon
20 Dec
12.4 New Chippindall/trails loop at 5:06/km pace. Ran strongly second half. Felt OK.
Tue
21 Dec
nil Rest day. Work.
Wed
22 Dec
12.4 7.00pm. New Chippindall loopo running hard for time at 4:54/km pace. Good run, no injury niggles.
Thu
23 Dec
nil Rest day. Xmas shopping.
Fri
24 Dec
nil Rest day. Travel to Wagga for Christmas.
Sat
25 Dec
nil Rest day. Christmas.
Sun
26 Dec
12.7 Wagga. Long run, Red Hill Rd, Willans Hill ridge trails, Railway footbridge, Edward St and back at 5:06/km pace.
Week 52 37k - Christmas survival mode. Weight 75.0kg. 200km last 4 weeks.


The End - 2,510 km (48.3k per week)