How Ewen runs ... my running diary for 2012

Date	Kms	Comments
Mon 6 Aug	10	5.16pm. Pines 10k in 58:06 (5:49/km) @ AHR 120 (75%), MHR 131. Old Frees. Wanted it to feel smooth and easy. Eventually it did. Sort of. Both calves tight. Splits: 29:02, 29:04. RS 697. Cold, 1°C; breezy. [L]
Tue 7 Aug	7	5.17pm. Johnson Dr 7k in 39:03 (5:35/km) @ AHR 124 (77%), MHR 136. Grey Frees. Stride 'off' (niggly hamstrings) - smoothed out when I ran middle ks faster. Splits: 5:49, 5:45, 5:20, 5:11, 5:17, 5:46, 5:56. RS 692. Cold, 5°C, calm. [L]
Wed 8 Aug	8	5.27pm. Tharwa Dr Bridge in 44:27 (5:33/km) @ AHR 127 (79%), MHR 135. Old Frees. Splits: 21:16 / 23:11. Started fast but felt tired by half way so eased off. Not an efficient way of running. Need more sleep and less work. Legs OK. RS 706. Cold, 6°C; breezy. [M]
Thu 9 Aug	5	5.22pm. Lienhop St 5k (O/B on Christmas St but missing hills - 80% dirt/grass). 29:18 (5:52/km) @ AHR 120 (75%), MHR 131. Old Frees. Very easy. Legs OK. HR up a tad - bit of a cold (sore throat). RS 703. Cold, 2°C; breezy. [L]
Fri 10 Aug	5	5.30pm. Lienhop St 5k in 29:12 (5:50/km) @ AHR 120 (75%), MHR 132. Old Frees. Easy again. Legs good. Sore throat still there, but nothing worse. RS 701. Cold, 5°C; windy. [L]
Sat 11 Aug	5	7.58am. O/B Rose Cottage course, 5k in 29:55 (5:59/km) @ AHR 123 (76%), MHR 137. Grey Frees. Easy. HR higher than expected for this pace. Sore throat. RS 736. Cold, 4°C; breezy. [L]
Sun 12 Aug	17	8.01am. Race: 28th City to Surf 14k. 7,025th in 67:54. (4:51/km) @ AHR 144 (89%), MHR 152 (up the hill). Saucony Kinvara. Felt good considering sore throat much worse. Splits: 4:50, 4:42, 4:47 (13:19) 5:00, 4:28 (23:47) 4:45, 5:52 (34:24) 5:09, 4:44, 5:00 (49:17) 4:57, 4:34, 4:23, 4:39. Happy to break 70. Ran by feel. Weather very ordinary - cold headwind last 6k! RS 698. Cold, 9°C; very windy! [B]
Week 33	57k - Very happy to break 70 at C2S and stay in A-group. Weight ??
Mon 13 Aug	5	5.19pm. Lienhop St 5k in 31:33 (6:19/km) @ AHR 116 (72%), MHR 128. Old Frees. Very easy. Both calves sore. Throat worse - have lost my voice! That's never happened before. RS 732. Cold, 8°C; breezy. [L]
Tue 14 Aug	5	5.40pm. Lienhop St 5k in 33:20 (6:40/km) @ AHR 114 (71%), MHR 123. NB 1080s. Slow shuffle keeping the HR low. First day since starting the streak that I shouldn't have run. Sore throat/cough; major calf DOMS. High RS # indicates I'm not well. RS 760. Cold, 7°C; calm. [L]
Wed 15 Aug	5	5.42pm. Lienhop St 5k in 29:25 (5:53/km) @ AHR 122 (76%), MHR 134. Old Frees. Thankfully the calves weren't killing me today. Cold improving, voice still croaky. RS 718. Cold, 6°C; breezy. [L]
Thu 16 Aug	5	5.25pm. Lienhop St 5k in 28:36 (5:43/km) @ AHR 125 (78%), MHR 136. Old Frees. A little faster - could feel calves. Cold about the same - happy #C2S not this weekend! RS 715. Cold, 5°C; windy. [L]
Fri 17 Aug	5	5.44pm. O/B Rose Cottage course in 29:45 (5:57/km) @ AHR 119 (74%), MHR 131. Old blue Frees. Not happy that I still have the cold. Ran easily. 685 a good RS for this course. RS 708. Cold, 1°C; bleak. [L]
Sat 18 Aug	10	1.16pm. Pines 10k in 58:36 (5:52/km) @ AHR 132 (82%), MHR 147. Old Frees. Steady effort. RS# high - last time it was this high was after I gave blood in January, so must be still sick. Sou-west wind like #C2S - downhills were like uphills. Splits: 29:22, 29:14. RS 774. Sunny, 6°C; very windy! [M]
Sun 19 Aug	5	7.48m. Lienhop St 5k in 30:02 (6:00/km) @ AHR 123 (76%), MHR 140. Old Frees. Easy. Still have the cold but it's finally improving. LLs won Vets' Half F A/G% - 2:18! RS 739. Cold, -2°C; calm. [L]
Week 34	40k - Recovering from a bad cold this week. Weight 74.0kg.
Mon 20 Aug	8	5.10pm. School 8 in 44:33 (5:34/km) @ AHR 129 (80%), MHR 139. Old Frees. First time I've felt well enough to run faster. Have lost some aerobic condition. RS 718. Cold, 6°C; breezy. [M]
Tue 21 Aug	10	5.07pm. Pines 10k in 54:42 (5:28/km) @ AHR 129 (80%), MHR 137. Grey Frees. Better RS #, I think helped by yesterday's run at MAF effort. Splits: 27:02, 27:40. RS 706. Cold, 8°C; breezy. [M]
Wed 22 Aug	8	5.30pm. School 8 in 45:54 (5:44/km) @ AHR 123 (76%), MHR 135. Old Frees. Let my body run at the quickest pace that still felt easy - this was it. RS 706. Cool, 11°C; calm. [L]
Thu 23 Aug	8	5.24pm. Tharwa Dr Bridge in 44:28 (5:34/km) @ AHR 128 (80%), MHR 139. Old Frees. Splits: 21:48 / 22:40. Dirt bits muddy - had to run on the grass for traction. RS 711. Cold, 8°C; damp. [M]
Fri 24 Aug	8	5.34pm. Christmas St 8k. 46:18 (5:47/km) @ AHR 125 (78%), MHR 142. Old Frees. In spite of the weather, enjoyed run. Moving well. Heard a Kookaburra. Hilly ks: 6:11 and 6:00. RS 723. Cold, 1°C; bleak. [L]
Sat 25 Aug	15	11.24am. War Memorial solo - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels, stop bottom Anzac Pde. 1:27:01 (5:48/km) @ AHR 125 (78%), MHR 135. Grey Frees. Ran by feel - body didn't want to go faster. Strong headwind when running to the west. RS 725. Some sun, 4°C; windy! [L]
Sun 26 Aug	14	9.44am. From Antill St, sth to Mt Ainslie loop (clockwise) & back with Andy, Susan & Tori. 1:19:30 (5:41/km) @ AHR 134 (83%), MHR 148. Old Frees. Moving well. Easy, but AHR high (yesterday?). RS 761. Sunny, 5°C; breezy [M]
Week 35	71k - Happy to be back to a 'normal' week. Weight 74.0kg.
Mon 27 Aug	8	5.18pm. Tharwa Dr Bridge in 47:35 (5:57/km) @ AHR 120 (75%), MHR 129. Old Frees. Splits: 23:36 / 23:59. Easy. Various muscles sore / niggly today (yesterday?). RS 714. Cool, 8°C; calm. [L]
Tue 28 Aug	5	5.38pm. Lienhop St 5k in 29:03 (5:49/km) @ AHR 130 (81%), MHR 144. Old Frees. Didn't think I'd be able to run (stomach bug from earlier in the day). Best decision ever to only run 5k - major case of diarrhea afterwards. Easy on the legs but HR very high for the pace. RS 755! Cool, 8°C; calm. [M]
Wed 29 Aug	10	5.21pm. Rose Cottage 10 in 56:15 (5:38/km) @ AHR 127 (79%), MHR 140. Old Frees. Thankfully felt 'normal'. Legs quite responsive & springy. Good RS# for this course. RS 714. Cool, 9°C; calm. [M]
Thu 30 Aug	9	4.31pm. Speedygeese. Early 9k solo past YMCA Yacht Club, turn at Novar St in 49:52 (5:32/km) @ AHR 128 (80%), MHR 139. Grey Frees. Once again, legs good. Some hayfever. RS 709. Cold, 0°C; very windy! [M]
Fri 31 Aug	5	5.28pm. O/B to Calwell Shops bridge via dirt paths in 28:45 (5:45/km) @ AHR 120 (75%), MHR 135. Old Frees. Easy. Better RS # than for the same course prior to the GC 10k. RS 690. Cold, 2°C; windy. [L]
Sat 1 Sep	15	9.19am. From Regatta Point with Tori, over Comm Bridge to Lennox Gdns, picked up Andy, Lucia & Susan, then East Basin via Wetlands (flat). 1:20:14 (5:21/km) @ AHR 135 (84%), MHR 144. Grey Frees. Andy & Lucia pushing the pace. Splits: 5:50, 27, 14, 20, 18, 33, 12, 17, 19, 13, 20, 14, 13, 14, 23. RS 722. Sunny, 3°C; calm to breezy. [M]
Sun 2 Sep	13	10.05am. Ferry Terminal with Andy & Joe (1st 4k), around Museum, O/B Duntroon. 1:17:06 (5:56/km) @ AHR 121 (75%), MHR 133. Grey Frees. A few minor niggles. Lovely morning! RS 718. Sunny, 6°C; calm. [L]
Week 36	65k - Good week and long run. Weight 74.0kg. 233km last 4 weeks.

Date	Kms	Comments
Mon 3 Sep	10	4.56pm. Track, Calwell. 3k warm-up to track. Lane 6, 11.5 laps (5,025m) in 26:45 (5:19/km) @ AHR 133 (83%), MHR 139. Old Frees. Fairly easy. Niggly left shin, right ITB. Track was quite soft so not much rebound. 2k slow jog home. RS 708. Cool, 10°C; breezy. [M]
Tue 4 Sep	10	5.28pm. Rose Cottage 10 in 60:07 (6:01/km) - no data (Garmin flat). Old Frees. Splits: 30:10, 29:57. Tired - a combo of a long work day, not enough sleep & carb depletion. Mild, 12°C; calm. [L]
Wed 5 Sep	10	5.14pm. Rose Cottage 10 in 57:54 (5:47/km) @ AHR 125 (78%), MHR 137. Old Frees. Felt better today but not good enough for anything harder. Splits: 29:40, 28:14. RS 724. Mild, 13°C; very windy. [L]
Thu 6 Sep	7	5:07pm. Track, Calwell. 2k warm-up to track. 2 x 100m strides. In lane 1, 3000m Slow Race Test. 14:59 (5:00/km) @ AHR 137 (should have been 138). Starting HR 118 (should have been 125). Splits: 4:55, 5:04, 5:00. Old Frees. Good result. Stride not very springy. Lane 1 harder than lane 6, but still soft. Jog 2k home. RS 684. Cool, 10°C; breezy. [M]
Fri 7 Sep	5	5.49pm. School 5k in 27:11 (5:26/km) @ AHR 125 (78%), MHR 137. Grey Frees. Legs springier than yesterday but could be better. Splits: 5:38, 5:25, 5:08, 5:21, 5:39. RS 680. Cold, 4°C; windy. [L]
Sat 8 Sep	10	12.10pm. War Memorial solo - Mt Ainslie track, bush to Campbell Pk, Duntroon, Boathouse, Blundels, part of Anzac Pde. 58:14 (5:49/km) @ AHR 123 (76%), MHR 131. Grey Frees. Easy effort but headwind by the lake was bad. If it's like this tomorrow it'll be a slow 5k. RS 716. Sunny, 8°C; windy! [L]
Sun 9 Sep	10	10.15am. Race: Canberra Times 5k - 20th in 22:34 (4:31/km) @ AHR 149 (93%), MHR 162. Saucony Kinvara. Ran by feel. Splits: 4:26, 4:32, 4:28, 4:40, 4:28. Happy with that. Felt like I was moving well (shin/hip niggles not noticeable). Ran with young kids mainly & caught some fast starters. 4.5k warm-up jog from War Memorial + 6 x strides. RS 672. Sunny, 12°C; slight breeze. [B]
Week 37	62k - Good 5k race. Weight 74.0kg.
Mon 10 Sep	10	6.05pm. Pines 10k in 60:02 (6:00/km) @ AHR 119 (74%), MHR 129. Old Frees. Recovery run. No particular soreness following race (faster recovery from a 5k). Splits: 30:02, 30:00. RS 714. Mild, 12°C; calm. [L]
Tue 11 Sep	8	5.25pm. Track, Calwell. 5k warm-up to track in 29:07. Tempo 3000m in 14:42 (4:54/km) @ AHR 138 (86%), MHR 144. Splits: 4:52, 4:56, 4:54. Grey Frees. Track firmer today (drying out). Felt ordinary warming up but OK on the track. Good RS # for a 3k on the grass track. RS 676. Cool, 12°C; calm. [M]
Wed 12 Sep	7	5.36pm. Tharwa Dr Bridge 5k in 28:01 (5:36/km) @ AHR 121 (75%), MHR 131. Old Frees. Tired (work related) so decided not to run 200s. 2k home in 11:05 @ AHR 127. RS 678. Mild, 13°C; breezy. [L]
Thu 13 Sep	8	5.40pm. School 8 in 43:34 (5:27/km) @ AHR 127 (79%), MHR 138. Grey Frees. OK attempt at 'running strongly' but the uphill bits weren't great. PB RS# for this course. RS 692. Cold, 5°C; calm. [M]
Fri 14 Sep	8	5.14pm. Track, Calwell. 2k to and from track. 8 x 500m (lane 6), walk back recoveries in 1:16 ave. 2:16, 2:17, 2:15, 2:16, 2:14, 2:14, 2:13, 2:13. Old Frees. Max HRs 138 to 148. Recov HRs 84 to 98. Tried to run with good form. Fairly easy aerobically. Felt weak mechanically (plenty of room for improvement). Cold, 7°C; breezy. [M]
Sat 15 Sep	20	9.38am. From the War Memorial with Tori - Mt Ainslie/Majura track to Watson, Lyneham bikepath to ANU, Museum, Ferry Terminal, 1/2 way up Anzac Pde. 1:56:06 (5:48/km) @ AHR 126 (78%), MHR 136. Grey Frees. Good run, even effort. Kms on the flat were in the 5:30 - 5:35 range at 126-128 HR. RS 731. Sunny, 11°C; calm to breezy. [L]
Sun 16 Sep	10	8.56am. Stromlo. Recovery, mainly 2.5k loop. 57:31 (5:45/km) @ AHR 124 (77%), MHR 137. Creaky initially, gradually came good. Splits: 6:48, 6:16, 5:58, 16, 34, 29, 33, 39, 17, 34. Old Frees. RS 713. Cold, 6°C; foggy. [L]
Week 38	71k - Good training week. Weight 74.0kg.
Mon 17 Sep	10	5.47pm. School 10 in 57:45 (5:47/km) @ AHR 124 (77%), MHR 133. NB 1080s (wore for the cushioning but they were hard work compared to the old Frees). Splits: 28:53, 28:52. RS 716. Mild, 10°C; breezy. [L]
Tue 18 Sep	8	6.09pm. O/B by Tuggie Creek towards Isabella Plains. 42:10 (5:16/km) @ AHR 133 (83%), MHR 144. Splits: 20:22, 21:48. Old Frees. After a long work day and storms. Attempted to run at a good pace. Breathing and HR comfortable but legs not that strong or quick (especially on the uphills). RS 701. Cool, 9°C; calm. [U]
Wed 19 Sep	5	5.49pm. School 5k in 25:45 (5:09/km) @ AHR 133 (83%), MHR 142. Old Frees. Another sh!t day at work so decided on a short run. Splits: 5:09, 4:59, 5:02, 5:13, 5:21. RS 685. Cool, 12°C; calm. [U]
Thu 20 Sep	8	5.35pm. Track, Calwell. 3k warm-up to track. In lane 1, 5000m with first 3k as a Slow Race Test - 15:15 (5:05/km) @ AHR 138. Starting HR 120. Splits: 4:51, 5:09, 5:15, 5:15, 5:16. 5k in 25:46 (5:09/km) @ AHR 138 (86%), MHR 140. Old Frees. Tired before starting but form felt OK. HR up a bit. RS 711. Mild, 16°C; calm. [M]
Fri 21 Sep	5	5.31pm. School 5k in 28:42 (5:44/km) @ AHR 118 (73%), MHR 128. Old Frees. Surprisingly good RS # for an easy run. Splits: 5:46, 5:36, 5:38, 5:51, 5:53. RS 677. Cool, 11°C; calm. [L]
Sat 22 Sep	20	9.19am. War Memorial solo. Ainslie/Majura to Watson, Lyneham bikepath, ANU, Ferry T, Anzac Pde (same last Sat). 1:52:03 (5:36/km) @ AHR 130 (81%), MHR 142. Kinvara. Movement quite good. Easy - tired last 2k. Splits: 6:12, 5:43, 12, 50, 35, 16, 14, 28, 25, 28, 29, 32, 33, 33, 54, 37, 41, 40, 39, 6:02. RS 728. Sunny, 12°C; breezy. [M]
Sun 23 Sep	15	10.04am. War Memorial. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:27:08 (5:49/km) @ AHR 128 (80%), MHR 140. Grey Frees. Legs good. Headwind from west. RS 744. Sunny, 13°C; windy. [M]
Week 39	71k - Going well. Good long run. Weight 73.5kg.
Mon 24 Sep	6	5.15pm. Exceedingly tired so jogged to the track, 4 laps and jogged home. 37:03 (6:11/km). Old Frees. No HR data (lost strap after yesterday's run - have ordered a new one). Cool, 8°C; calm. [L]
Tue 25 Sep	9	5.46pm. Track, Calwell. 3k to the track in 17:28. 5 x 1000m, walk back recoveries in 1:40 ave. 4:55, 4:48, 4:51, 4:46, 4:40. Old Frees. Tired again (work related) so held back a bit. About HM race-pace effort - breathing comfortable, some work for the legs. Headwind running up the hill. 1k warm-down. Cool, 11°C; breezy. [M]
Wed 26 Sep	9	5.41pm. Track, Calwell. 5k to the track in 28:02 (5:36/km). 3000m tempo in 14:49 (4:56/km) - no HR data. Old Frees. Splits: 4:56, 4:55, 4:57. Practising movement for the half. Cool, 13°C; calm. [M]
Thu 27 Sep	5	5.44pm. 5k to the track in 28:09 (5:38/km). Grey Frees. Movement felt OK. After arriving at the track, felt tired (work related) so walked home. Mild, 17°C; calm. [L]
Fri 28 Sep	8	5.53pm. O/B Tuggie Creek bikepath to Isabella Plains. 42:49 (5:21/km). Old Frees. Not tired (only 1 hr overtime). Felt OK but a headwind running down the hill. Splits: 5:18, 12, 12, 16, 21, 28, 34, 28. Wet, 12°C; windy. [U]
Sat 29 Sep	8	1.40pm. From the War Memorial, down Anzac Pde, clockwise Central Basin, Blundels, Anzac Pde. 46:15 (5:47/km). Grey Frees. Easy. After coffee/lunch with Ruth & Jen. Cold, 3°C; windy. [L]
Sun 30 Sep	20	9.09am. War Memorial with Andy. Ainslie/Majura to Watson, Lyneham bikepath, ANU, bottom Anzac Pde. 1:46:48 (5:20/km). Grey Frees. Took 3k to get comfortable. Andy kept the pace honest. Some minor leg niggles last 3k. Splits: 6:11, 5:48, 20, 41, 30, 11, 07, 16, 14, 10, 11, 04, 02, 11, 27, 12, 10, 15, 19, 29. Sunny, 4°C; windy. [M]
Week 40	65k - Very good long run. Weight 73.5kg. 269km last 4 weeks.

Date	Kms	Comments
Mon 1 Oct	8	5.03pm. Track, Calwell. 2k to track in 11:48. In lane 6, 11.5 laps (5,025m) in 27:13 (5:25/km). Old Frees. Legs a little sore warming up - felt much better on the soft track. 1k jog home. Mild, 13°C; calm. [L]
Tue 2 Oct	10	5.55pm. School 10 in 59:37 (5:58/km). Old Frees. Splits: 29:50, 29:47. Very easy on the heart and lungs. Legs not very smooth today. All-over mild DOMS from Sunday's run. Mild 13°C; calm. [L]
Wed 3 Oct	5	7.13pm. O/B to Calwell Shops in 25:18 (5:04/km). NB 1080s. A down/up course with a U-turn. 12-hour work day. Candle: in danger of both ends burning. Softness of the NB shoes good for the leg DOMS. Ran fairly hard up to a limit. Felt OK/good. Splits: 5:06, 4:49, 4:57, 5:09, 5:17. Mild, 15°C; calm. [U]
Thu 4 Oct	7	6.12pm. Track, Calwell. 2k to the track in 11:48. Tempo 5000m in 25:06 (5:01/km). Old Frees. Splits: 4:59, 5:02, 5:04, 5:05, 4:56. Didn't feel as good as yesterday. An exercise in running with good form despite being tired and having unresponsive legs. No warm-down. Walked home. Mild, 17°C; calm. [U]
Fri 5 Oct	5	6.14pm. Lienhop St 5k in 30:17 (6:03/km). NB 1080s. Very easy jogging (HR would have been <120). Regular 10-12 hour work days are making training difficult. Mild, 17°C; calm. [L]
Sat 6 Oct	15	9.11am. War Memorial with Andy, Jen, Tori, Kelley & Mick - Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:18:19 (5:13/km). Grey Frees. Tempo effort after 3k w'up. Felt OK but heart / lungs still doing it easier than legs. Splits: 5:38, 41, 30, 07, 4:49, 5:10, 02, 01, 4:59, 5:04, 15, 11, 26, 08, 17. Damp, 11°C; calm. [U]
Sun 7 Oct	8	3.10pm. Rose Cottage 8 in 47:52 (5:59/km) @ AHR 119 (74%), MHR 133. Old Frees. Ran easily but there's no way of running up the hill with zero effort. RS 712. Mild, 13°C; sunny. [L]
Week 41	58k - Another good long run. Work a pain though. Weight 74.0kg.
Mon 8 Oct	5	6.32pm. School 5k in 28:38 (5:44/km) @ AHR 125 (78%), MHR 132. Old Frees. Late decision to run easy as legs felt ordinary running towards the track. RS 716. Overcast, 10°C; breezy. [L]
Tue 9 Oct	5	7.27am. O/B Rose Cottage course in 29:58 (6:00/km) @ AHR 116 (72%), MHR 125. NB 1080s. Not pretty. An auto-pilot Cliffy shuffle after a hard 12-hour work day. RS 695. Cool, 10°C; calm. [L]
Wed 10 Oct	5	7.10pm. School 5k in 28:06 (5:37/km) @ AHR 123 (76%), MHR 144. Old Frees. Another 12-hour work day. Exhausted. Decided on a mild progression run rather than 3k tempo on the track (not that easy on a down/up course) Splits: 6:00, 5:55, 5:34, 5:22, 5:15. OK HR but legs not great. RS 691. Cool, 10°C; calm. [M]
Thu 11 Oct	5	8.03pm. O/B Rose Cottage course in 27:44 (5:33/km) @ AHR 126 (78%), MHR 136. Grey Frees. Hardest part was starting. Tired, but legs felt better. Fast turnover. RS 699. Cold, 2°C; wet. [L]
Fri 12 Oct	5	4.50pm. Melbourne. Southbank to the Tan with Andy. Met Tori & Roger. One lap steady (3.827k) in 21:50 (5:42/km) @ AHR 122 (76%), MHR 140. NB 1080s. A little quick. RS 696. Mild 18°C; overcast. [L]
Sat 13 Oct	5	5.25pm. Melbourne. Southbank to the Tan, one lap easy (3.827k) in 22:36 (5:54/km) @ AHR 121 (75%), MHR 130. NB 1080s. Felt OK but not super fresh. RS 715. Mild 17°C; overcast. [L]
Sun 14 Oct	22	8.00am. Race: Melbourne Half Marathon. 1561st in 1:44:30 (4:57/km) @ AHR 143 (89%), MHR 150. Saucony Kinvara. Felt OK until 14k when the right leg 'went' (pinched nerve thing) - had to slow down. 5k splits and AHRs: 23:30 (143), 24:09 (144), 24:45 (143), 25:51 (142), 6:15 (145). Short warm-up jog to start. RS 708. Mild, 8 - 13°C (actual); calm, sunny. [B]
Week 42	52k - Melbourne Half disappointing. May have run 1:42. Weight ?
Mon 15 Oct	5	5.36pm. Melbourne. Southbank to the Tan & back. 27:36 (5:31/km) @ AHR 128 (80%), MHR 138. Kinvara. Calves a little tight. Tan lap (3.827k) in 20:40 (5:24/km). RS 707. Mild 17°C; calm. [M]
Tue 16 Oct	5	7.49am. Melbourne. Southbank to the Tan, one lap and back. 31:36 (6:19/km) @ AHR 115 (71%), MHR 131. Kinvara. Very easy. Both calves very sore (DOMS). Tan lap was 24:01. RS 727. Mild, 10°C; sunny. [L]
Wed 17 Oct	5	7.27pm. Lienhop St 5k in 30:46 (6:09/km) @ AHR 117 (73%), MHR 131. Old Frees. Easy. Legs niggly first k (left hamstring, ITB). Both calves still sore. Lovely evening. RS 709. Mild, 13°C; calm. [L]
Thu 18 Oct	5	8.06pm. Race: ACT Vets' 5000m. 3rd in 23:11.20 (4:38/km) @ AHR 147 (91%), MHR 156. Kinvara. Tempo effort. Had quite a bit in reserve aerobically. Could still feel calves - stayed off toes and ran flat-footed. Splits: 4:40, 4:37, 4:38 (13:55), 4:38, 4:38. Short amount of jogging & strides for a warm-up. RS 682. Mild, 13°C; calm to breezy. [B]
Fri 19 Oct	5	7.41pm. School 5k in 29:46 (5:57/km) @ AHR 118 (73%), MHR 127. NB 1080s. Easy run. Legs not happy - didn't feel smooth. Calves improved but both hamstrings niggly. RS 702. Mild, 18°C; calm. [L]
Sat 20 Oct	8	12.56pm. O/B Theodore fire trail. 46:02 (5:45/km) @ AHR 139 (86%), MHR 152. Grey Frees. Hard course! Constant hills - 7 on the way out. Good strength/speed course. If I could do this twice a week + long run? Was going to run 10k, stopped at 8 as I was stuffed. Splits: 5:39, 55, 52, 6:08, 5:34, 32, 6:06, 5:14. RS 800! Sunny, 21°C; windy. [U]
Sun 21 Oct	10	8.42am. Stromlo. Andrew & Joel ran 4 x 1k. Geoff, Yelena, Sasha, Emma P and I ran 2 x 2k of 200m steady / 200m fast. Total incl w'up, w'down - 56:26 (5:39/km) @ AHR 131 (81%), MHR 157. Old Frees. Ran with Emma mainly (good pace) - felt better as it went on (not used to the speed). RS 739. Mild, 13°C; breezy. [M]
Week 43	43k - Recovery week - surprisingly OK 5000m. Weight 74.0kg.
Mon 22 Oct	9.6	5.36pm. Speedygeese. Figure-8 hill circuit west PH, 30 mins continuous. Total incl w'up/down - 53:33 (5:35/km) @ AHR 129 (80%), MHR 151. Old Frees. Felt OK. RS 720. Cool, 7°C; windy. [M]
Tue 23 Oct	10	6.50pm. O/B Theo Trail (same as Sat). 57:18 (5:44/km) @ AHR 127 (79%), MHR 142. Grey Frees. This course is a real workout for the legs - even the downhill ks have ups. If I could absorb this work and recover... 2 days easy? Splits: 5:36, 6:04, 5:54, 6:08, 5:35, 25, 50, 12, 31, 59. RS 728. Cool, 12°C; calm. [M]
Wed 24 Oct	8	6.56pm. Tharwa Dr Bridge in 46:29 (5:49/km) @ AHR 120 (75%), MHR 134. Old Frees. Splits: 23:15/23:14. Easy run - legs a bit ordinary (yesterday's hard run). RS 697. Mild, 15°C; calm [L]
Thu 25 Oct	10.4	6.29pm. Race: ACT Vets' 3000m race walk. 17:53 (5:58/km) @ AHR 144 (89%), MHR 153. Grey Frees. Hard effort. Also heat 2 of 1500m 'steady' in 6:31.4 @ AHR 141 (88%), MHR 153. Although tired, legs felt good in this. Long warm-down incl spiral handicap. In retrospect, an easy day would have been better. Mild, 14°C; windy. [B]
Fri 26 Oct	5	7.08pm. Lienhop St 5k in 30:38 (6:08/km) @ AHR 114 (71%), MHR 126. Old Frees. Easy run - legs a bit average - expected after last night's racing. RS 698. Cool, 9°C; windy. [L]
Sat 27 Oct	15	8.45am. War Memorial with Andy, Jen & Susan - Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:23:45 (5:35/km) @ AHR 125 (78%), MHR 137. Grey Frees. Felt good. Balance between heart, lungs & legs was equal this morning. Splits: 6:04, 5:59, 44, 44, 44, 42, 20, 16, 20, 36, 33, 18, 28, 19, 36. RS 698 (best for this course). Cool, 9°C; calm. [L]
Sun 28 Oct	10	9.28am. Vets' Campbell Pk handicap + 2.5k in 60:04 (6:00/km) @ AHR 124 (77%), MHR 138. Old Frees. Easy recovery run. Enjoyed the soft dirt/grass tracks. RS 745. Mild, 4°C; calm. [L]
Week 44	68k - Good training week. Weight 74.0kg. 221km last 4 weeks.

Date	Kms	Comments
Mon 29 Oct	7	5.35pm. Speedygeese. Figure-8 hill circuit west PH, 5 x 600m + exercises. Total - 41:36 (5:57/km) @ AHR 121 (75%), MHR 146. Old Frees. No energy at all. RS 719. Mild, 17°C; calm. [L]
Tue 30 Oct	10	6.38pm. O/B Theo Trail (17 hills). 56:33 (5:39/km) @ AHR 129 (80%), MHR 143. Grey Frees. Ran strongly - felt much better than yesterday. On/Off eccentric muscle loading another good feature of this course. Splits: 5:32, 6:00, 5:52, 6:09, 5:30, 23, 44, 12, 25, 42. RS 729. Mild, 17°C; breezy. [M]
Wed 31 Oct	10	6.51pm. Track, Calwell. Pines 5k to track in 28:56 (5:47/km) @ AHR 118 (73%), MHR 126. Then in lane 6, 11.5 laps (5,025m) in 29:12 (5:49/km) @ AHR 123 (76%), MHR 127. Old Frees. Easy, but felt much slower which is good. Grass soft except for one dry section east side. RS 715. Warm, 22°C; calm. [L]
Thu 1 Nov	8	8.05pm. Race: ACT Vets' 5000m. 2nd in 22:17.48 (4:27/km) @ AHR 149 (93%), MHR 156. Kinvara. A little tired prior but felt OK in race. Ran by feel. Ended up a time-trial - Lance gradually pulled ahead after 2 laps & Craig well ahead (PB). Only 5 runners. Splits: 4:24, 4:26, 4:30 (13:20), 4:31, 4:26. Warm-up easy 3k + some strides. RS 664. Cool, 10°C; breezy. [B]
Fri 2 Nov	8	6.33pm. Tharwa Dr Bridge in 46:03 (5:45/km) @ AHR 120 (75%), MHR 132. Old Frees. Legs knew they'd raced but not too rebellious. (= RS# PB to 6 Feb '08). RS 691. Mild, 16°C; breezy. [L]
Sat 3 Nov	15	9.16am. War Memorial with Andy - Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:26:37 (5:46/km) @ AHR 124 (77%), MHR 134. Grey Frees. Legs stiff. Shins niggly. Splits: 6:05, 6:08, 5:36, 37, 45, 44, 37, 35, 31, 51, 36, 42, 58, 53, 58. RS 716. Cool, 11°C; breezy. [L]
Sun 4 Nov	12	8.31am. Stromlo with Geoff, Joel & Yelena. 3 x 600m on 1k loop - 2:46, 2:38, 2:33 - Max HRs 133, 144, 146. Felt OK. Easy jogging between. Total 72:42 @ AHR 121. Old Frees. Mild, 11°C; calm. [M]
Week 45	70k - Good week and 5000m race. Weight 74.0kg.
Mon 5 Nov	8	5.38pm. Speedygeese. 25mins continuous 3-person relay (Tony & Eliza) - alternating sprints, 50m and 110m, very (!) short recoveries, 5 to 20 secs. Total 49:09, Max HR 146. Warm, 24°C; calm. [L]
Tue 6 Nov	8.5	6.19pm. Race: YCRC Spring Series: Stromlo 5k - 35th in 22:43 (4:33/km) @ AHR 148 (92%), MHR 158. Old Frees. Splits: 11:21, 11:22. Started with Geoff expecting a tempo run in '25 minutes' - it wasn't! Leg soreness from yesterday. First lap felt OK, second was hard. Good result as it followed a long (11 hours) and hard work day. 1k warm-up. 2.5k warm-down with Geoff, Craig & Tori. RS 672. Warm, 21°C; calm. [B]
Wed 7 Nov	12	7.15pm. Out/back Tuggie Creek bikepath to new Monash. 74:58 (6:15/km) @ AHR 115 (71%), MHR 128. Grey Frees. Recovery run. Very easy. Stride rough. RS 718. Mild, 18°C; wet. [L]
Thu 8 Nov	10	6.55pm. O/B Theo Trail (17 hills). 57:04 (5:42/km) @ AHR 128 (80%), MHR 142. Grey Frees. Worked uphills, pounded the downs. Good muscular workout. Great surface for this. Stride much smoother today. Splits: 5:35, 59, 56, 6:15, 5:37, 22, 41, 10, 27, 57. RS 730. Mild, 18°C; breezy. [M]
Fri 9 Nov	8.5	7.16pm. Track, Calwell. 3k to track in 17:52. Lane 6 - 11.5 laps (5,025m) in 29:48 (5:56/km) @ AHR 118 (73%), MHR 123. Old Frees. Tired. 500m warm-down. RS 700. Cool, 13°C; breezy. [L]
Sat 10 Nov	15	8.49am. War Memorial with Andy & Jen - Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:23:56 (5:36/km) @ AHR 126 (78%), MHR 139. NB 1080s. Felt much better this week. Saw Speedygeoff, stopped and chatted. Splits: 6:12, 6:02, 5:33, 27, 43, 44, 32, 24, 13, 26, 20, 11, 43, 29, 55. RS 705. Cool, 11°C; breezy. [L]
Sun 11 Nov	12	8.38am. Stromlo with Geoff, Andrew & Miranda. 3 x 600m on 1k loop + 1000m on 2k loop. 2:41, 2:34, 2:29 + 4:03. 1k jog recoveries. Old Frees. Max HRs - 140, 144, 146, 150 - so had a bit in reserve which is good. Mild, 11°C; sunny. [M]
Week 46	74k - Good week and 5k at Stromlo. Weight 74.0kg.
Mon 12 Nov	8	5.37pm. Speedygeese. 3-person relay (with Verena & Ashleigh) using a 275m loop east side, 1st part down on grass, 2nd up path, 3rd flat dirt - 7 repeats, 1-lap recovery. Max HR 150. Total - 50:53. Felt OK although legs a little sore from yesterday's intervals. Warm, 20°C; sunny. [M]
Tue 13 Nov	11.5	6.15pm. Race: YCRC Spring Series Barrenjoey Dr 5k. 36th in 23:07 (4:37/km) @ AHR 143 (89%), MHR 153. Old Frees. As a tempo run, much better than last week. Felt OK but not recovered from the last 2 days. Splits: 4:37, 4:45, 4:46, 4:45, 4:13. 2.5k warm-up, 4k warm-down with Geoff. RS 661. Cool, 9°C; windy. [U]
Wed 14 Nov	5	7.29pm. School 5k in 29:16 (5:51/km) @ AHR 116 (72%), MHR 125. NB 1080s. Easy run. Felt OK. Splits: 5:41, 5:39, 5:48, 6:06, 6:02. RS 679. Mild, 13°C; breezy. [L]
Thu 15 Nov	13.5	7.48pm. Race: ACT Vets' 1 hour race. 13th - 12,575 metres (4:46/km) @ AHR 144 (89%), MHR 156. Saucony Kinvara. Felt OK - ran evenly by feel. Dropped back from Roger early, passed him after 6k then ran alone. 2k splits: 9:10, 9:26, 9:32, 9:40, 9:49, 9:44 +2:39. 10k split 47:37. 7 metres more than 2011, lower HR. 1k w-up. RS 687. Mild, 16°C; calm. [B]
Fri 16 Nov	8	7.47pm. O/B Calwell shops + 4 laps of lane 6 at the track. 50:13 (6:17/km) @ AHR 114 (71%), MHR 127. Old Frees. Very easy. Sore shins. RS 716. Cool, 11°C; light rain. [L]
Sat 17 Nov	15	9.13am. War Memorial with Andy - Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:30:21 (6:01/km) @ AHR 122 (76%), MHR 133. NB 1080s. Easy. Shins still not happy. Ruth joined us for coffee after. Splits: 6:14, 6:04, 6:04, 5:58, 50, 56, 57, 50, 53, 53, 53, 6:03, 6:10, 6:02, 6:21. RS 735. Mild, 13°C; calm. [L]
Sun 18 Nov	12.3	8.37am. Stromlo with Geoff, Andrew, Sarah, Kym, Emma P, Abi & Miranda. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:17, 4:12, 4:14, 4:08 - MHRs: 152, 157, 157, 155. 800m slow jog recoveries. Old Frees. Hard but felt OK. Shins good. Finished about 100m behind Kym each rep. 2.5k warm-up, 2k warm-down. Mild, 12°C; windy (north). [B]
Week 47	73k - Good week - especially Stromlo session. Weight 74.0kg.
Mon 19 Nov	8.6	5.36pm. Speedygeese. 3-person relay (with Helen & Maria) using a 275m loop east side, 1st part down on grass, 2nd up path, 3rd flat dirt - 8 repeats, 1-lap recovery. Max HRs 142 to 148. Total - 55:40. Legs sore (quads) so ran at about 3/4 effort. Mild, 12°C; windy. [M]
Tue 20 Nov	10.4	6.15pm. Race: YCRC Spring Series Black Mt Peninsula 5k. 38th in 23:15 (4:39/km) @ AHR 148 (92%), MHR 156. Grey Frees. Felt OK. Ran harder than I wanted to. Right calf cramp warming up but OK in race. Exact 3-lap course. Splits: 7:53, 7:40, 7:42. 2.2k warm up, 3.2k warm down with Geoff. RS 688. Mild, 17°C; breezy. [B]
Wed 21 Nov	10	6.47pm. Track, Calwell. Pines 5k to track in 29:03 (5:49/km) @ AHR 119 (74%), MHR 133. Then in lane 6, 11.5 laps (5,025m) in 28:42 (5:43/km) @ AHR 126 (78%), MHR 131. Old Frees. Easy day - legs needed it. Track in good nick - soft and lush. RS 720. Warm, 24°C; calm. [L]
Thu 22 Nov	8	8.14pm. Race: ACT Vets/Open 5000m. 12th in 31:14.16 (6:15/km) @ AHR 120 (75%), MHR 126. NB1080s. Ran behind Norma Wallett, counting her laps. She broke the Aus 80-84 record by almost 5 minutes with 31:11.58. 3k slow jog warm-up. Shins OK in these shoes and this distance. RS 750. Cool, 11°C; breezy. [L]
Fri 23 Nov	10	6.52pm. Pines 10k in 57:42 (5:46/km) @ AHR 122 (76%), MHR 136. Old Frees. Easy. Felt OK but right calf niggly (where it cramped Tuesday) after. Splits: 28:30, 29:12. RS 704. Warm, 18°C; breezy. [L]
Sat 24 Nov	15	10.25am. War Memorial - Susan, Jen & Andy. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:28:02 (5:52/km) @ AHR 127 (79%), MHR 138. NB 1080s. Kept up (almost) first 10k, then jogged. Splits: 5:54, 55, 25, 31, 17, 46, 24, 29, 35, 51, 6:03, 6:18, 39, 26, 33. RS 745. Sunny, 20°C; breezy. [M]
Sun 25 Nov	11.2	8.36am. Stromlo with Geoff, Andrew & Miranda. 3 x 1000m on the 1k loop. 4:24, 4:19, 4:15 - MHRs: 151, 154, 156. 800m slow jog recoveries. Old Frees. A bit easier than last week in view of recent calf niggles 2/3 head start on Andrew. 3k warm-up, 3.5k warm-down. Warm, 21°C; calm. [B]
Week 48	73k - Good week and XC race. Weight 74.0kg. 290km last 4 weeks.

Date	Kms	Comments
Mon 26 Nov	15.2	4.32pm. Speedygeese. Early 7.5k with Geoff, Andrew, Craig & Miranda - O/B past Lotus Bay. 42:55 (5:43/km) @ AHR 126 (78%), MHR 140. Grey Frees. Group 'flagpole' relays with Susan & Andrew 'the younger' - 16 sprints of about 100m. Ran hard - last 12 barefoot. RS 721. Warm, 25°C; breezy. [M]
Tue 27 Nov	10	5.45pm. From the Boathouse YCRC race - ran to turn with cones, back with Jim's umbrella then Kings Ave & back. 59:22 (5:56/km) @ AHR 118 (73%), MHR 133. Grey Frees. Ouch! Legs super niggly from yesterday's sprinting. Hamstrings very tight. RS 701. Damp, 18°C; humid. [L]
Wed 28 Nov	10	7.37pm. School 10 in 57:25 (5:45/km) @ AHR 122 (76%), MHR 129. Old Frees. Movement good. Limited by tiredness (12-hour work day). Splits: 28:20, 29:05. RS 700. Mild, 19°C; calm. [L]
Thu 29 Nov	5	8.21pm. AIS track - laps of grass infield then O/B towards full moon. 29:40 (5:56/km) @ AHR 117 (73%), MHR 126. Old Frees. Easy. Legs OK, body tired. RS 694. Very warm, 26°C; calm. [L]
Fri 30 Nov	6	7.54pm. O/B to Johnson Drive via Alliance Church carpark. 34:56 (5:49/km) @ AHR 118 (73%), MHR 127. Red Free-3s. Easy. Legs good tonight. RS 687. Very warm, 29°C; calm. [L]
Sat 1 Dec	15	8.25am. War Memorial - Susan, Jen & Andy. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:25:42 (5:43/km) - no HR data (forgot Garmin). Grey Frees. Easier than last week - headwind off the lake much appreciated. Day 365 of the #runstreak. Celebrated with cheescake (by Susan) & bubbly (Ruth), also there were CJ, Richard & Daniel. Coffee at cafe afterwards. Warm, 26°C; breezy. [M]
Sun 2 Dec	11	8.37am. Stromlo with Geoff, Andrew & Lucia. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:17, 4:15, 4:21, 4:13 - MHRs: 151, 155, 156, 156. 800m slow jog recoveries. Old Blue Frees. Hard - legs feeling yesterday's run. About 40m behind Lucia. 2.5k warm-up, 1.7k warm-down. Warm, 23°C; breezy (north). [B]
Week 49	72k - Well, that's a year of running. Weight 73.5kg.
Mon 3 Dec	11	5.05pm. Speedygeese. Early 2.8k solo O/B Chinese Embassy. Group relays west side 600m on, 500m off with Derek & Craig (steady). Total 1:07:54 (6:10/km) @ AHR 118 (73%), MHR 137. Grey Frees. Legs not great tonight so pretty much a recovery run. Group dinner after at Fig & Olive. RS 728. Mild, 18°C; breezy. [L]
Tue 4 Dec	10.5	6.16pm. Race: YCRC Spring Series: Stromlo 5k - 34th in 23:21 (4:40/km) @ AHR 143 (89%), MHR 152. Old Frees. Splits: 11:36, 11:45. Followed Don (who gradually got away). Tired! Legs had nothing. Low HR for a race. 2.5k warm-up. 3k warm-down with Geoff, Susan & Katie. RS 668. Cool, 8°C; windy! (westerly) [B]
Wed 5 Dec	10	6.38pm. School 10 in 57:04 (5:42/km) @ AHR 120 (75%), MHR 129. Old Frees. Strange - felt much better than yesterday. Recovery run. Course RS# PB. RS 685. Cool, 12°C; breezy. [L]
Thu 6 Dec	8.3	6.00pm. Race: ACT Vets' 3000m. 17th in 13:14.53 (4:25/km) @ AHR 143 (89%), MHR 155. Kinvara. Splits: 4:19, 4:29, 4:27. AHR, MHRs: 132, 144 / 147, 149 / 151, 155. Holding back - followed Emily first k, catching Mick last 2 laps. Felt OK. Also, 1500m race-walk in 8:35. 500m warm-up, 3.3k warm-down. RS 631. Warm, 18°C; calm. [B]
Fri 7 Dec	8	7.50pm. Track, Calwell. Pines 5k in 29:24 (5:53/km) @ AHR 114 (71%), MHR 123 (warm-up). 3000m in 16:15 (5:25/km) @ AHR 125 (78%), MHR 129. Splits: 5:18, 5:29, 5:28. Old Frees. Felt OK. Easy - good RS# for the grass track. Legs enjoyed the softness. RS 677. Mild, 17°C; calm. [L]
Sat 8 Dec	12 4	8.10am. Acton Ferry Terminal with Susan & Andy. West Basin LBG anti-clockwise to tap before Lotus Bay. 1:10:12 (5:51/km) @ AHR 126 (78%), MHR 137. NB 1080s. A little tired this morning. Hoping an easier Saturday run helps with Sunday intervals. RS 737. Mild, 18°C; calm. [L] 5.17pm. Easy at Fadden Pines with Geoff & Jim checking Tuggie Turkey Run course.
Sun 9 Dec	10.8	8.37am. Stromlo with Geoff & Andrew. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:23, 4:23, 4:20, 4:18 - MHRs: 149, 153, 154, 154. 1000m slow jog recoveries. Old Frees. Didn't feel great. Ran steadily behind Geoff. 2.5k warm-up, 1k warm-down. Warm, 24°C; calm. [B]
Week 50	74k - Some good training but tiredness a problem. Weight 74.0kg.
Mon 10 Dec	14	4.32pm. Speedygeese. Early 8k with Geoff O/B to YMCA Yacht Club. 48:36 (6:05/km) @ AHR 117 (73%), MHR 125. Grey Frees. More easy running while the group ran 40 second sprints. Both quads and both hamstrings sore! Must be from yesterday's intervals. RS 711. Cool, 12°C; windy. [L]
Tue 11 Dec	8.4	6.31pm. Race: Christmas Relays (8 x 1.6k). Leg 3 for SCT 'B' team. 7:00 (4:22/km) @ AHR 141 (88%), MHR 153. Old Frees. Felt OK. Quicker than 2 years ago and a much lower HR (150 then). 500m warm-up. 6.3k warm-down around Central Basin in 35:39 (5:40/km) @ AHR 122 (76%), MHR 129. RS 690. Mild, 15°C; windy. [U]
Wed 12 Dec	8	7.16pm. Track, Calwell. 2k w'up to track. 8 x 100m. Lane 6, 11.5 laps (5,025m) in 26:18 (5:14/km) @ AHR 136 (84%), MHR 141. Old Frees. Felt OK. Headwind up hill. 200m jog. RS 712. Mild, 21°C; windy. [M]
Thu 13 Dec	8	7.15pm. Track, Calwell. Pines 5k to track in 29:24 (5:53/km) @ AHR 117 (73%), MHR 127. Tempo 3000m in 14:28 (4:49/km) @ AHR 141 (88%), MHR 148. Splits: 4:45, 4:50, 4:53. Old Frees. Movement felt good and smooth tonight. Grass soft but starting to dry out in places. RS 680. Warm, 25°C; calm. [M]
Fri 14 Dec	10	7.31pm. School 10 in 59:36 (5:58/km) @ AHR 119 (74%), MHR 129. Old blue Frees. Easy recovery run. Tired. Splits: 29:34, 30:02. RS 709. Light rain, 20°C; calm. [L]
Sat 15 Dec	5	6.18pm. Tuggie Creek via shops to track, finishing with 2 laps lane six. 29:13 (5:51/km) @ AHR 115 (71%), MHR 129. Grey Frees. Still tired. Can shopping be that hard? RS 672. Overcast, 18°C; calm. [L]
Sun 16 Dec	10.4	8.36am. Stromlo with Geoff, Andrew, Joel, Warrick, Abi, Lucia, Yelena & Miranda. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:36, 4:37, 4:22, 4:17 - MHRs: 148, 150, 154, 151. 800m slow jog recoveries. Old Frees. First two 'steady', last two 'hard'. 2.5k warm-up, 1k warm-down. Warm, 20°C; breezy. [B]
Week 51	63k - Thursday's tempo the best day. Tired. Weight 74.0kg.
Mon 17 Dec	10.5	5.08pm. Speedygeese. Early 3.5k solo O/B to Kings Ave Bridge. Group session 20 x long hills off 90 secs. I ran 10 'easy' then 10 short hills at maximum speed. Felt good. Mild, 18°C; breezy. [L]
Tue 18 Dec	10.5	7.46pm. Track, Calwell. Pines 5k to track in 28:18 (5:40/km) @ AHR 121 (75%), MHR 128. Then in lane 6, 11.5 laps (5,025m) in 28:43 (5:45/km) @ AHR 126 (78%), MHR 131. Old Frees. Felt OK - no soreness from yesterday. Headwind up the hill. RS 724. Mild, 17°C; windy. [L]
Wed 19 Dec	6	7.18pm. Track, Calwell. 4k there in 24:05 (6:01/km) @ AHR 117 (73%). 5 laps lane 6 (2,185m) in 12:35 (5:45/km) @ AHR 124 (77%), MHR 130. Old Frees. Legs had nothing. RS 714. Hot, 28°C; calm. [L]
Thu 20 Dec	8.3	8.04pm. Race: ACT Vets' 5000m. Last in 22:42.19 (4:32/km) @ AHR 146 (91%), MHR 154. Old Frees. Tired (should average 151 or more for a 5k). Splits: 4:29, 4:28, 4:33 (13:30), 4:38, 4:34. Warm-up easy 2k + some strides. 1.3k warm-down with Geoff & Andrew. RS 663. Mild, 12°C; breezy. [B]
Fri 21 Dec	10	7.18pm. School 10 in 59:12 (5:55/km) @ AHR 119 (74%), MHR 129. Old Frees. Easy. Still tired. Slight left hamstring niggle. Splits: 29:33, 29:39. RS 704. Mild, 17°C; windy. [L]
Sat 22 Dec	11.7	8.15am. Fadden Pines. Some jogging setting up Turkey run course. Did run just under 6-minute ks, then long warm-down around Macarthur with Andy, Susan and Geoff Monro. Legs/energy not great. [L]
Sun 23 Dec	12	8.07am. Stromlo with Geoff, Joel & Yelena. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:39, 4:39, 4:32, 4:21 - MHRs: 147, 150, 153, 154. 800m slow jog recoveries. Old Frees. Steady - a bit in reserve. Felt better than I expected. 2.5k warm-up, 2.7k warm-down. Warm, 25°C; breezy. [B]
Week 52	69k - I'm fit, but tired. Weight 74.0kg. 278km last 4 weeks.

Date	Kms	Comments
Mon 24 Dec	8	7.47pm. O/B bike path, Scout Hall, 21 Clift. 47:48 (5:58/km) @ AHR 118 (73%), MHR 128. Old blue Frees. Easy (legs needed it). After one of the biggest storms ever. RS 705. Calm, 21°C; humid. [L]
Tue 25 Dec	8.2	6.11pm. Wagga - Lake Albert/Boat Club. 45:20 (5:32/km) @ AHR 129 (80%), MHR 142. Grey Frees. Easy. A bit too soon after a late Christmas lunch and beer. RS 713. Warm, 26°C; breezy. [M]
Wed 26 Dec	10	7.51pm. School 10 in 54:30 (5:27/km) @ AHR 127 (79%), MHR 137. Old Frees. Steady. Felt better than expected after drive from Wagga. Splits: 27:16, 27:14. RS 692. Cool (!), 12°C; windy. [M]
Thu 27 Dec	10	7.18pm. Track, Calwell. Pines 5k to track in 29:21 (5:52/km) @ AHR 118 (73%), MHR 128. Then in lane 6, 11.5 laps (5,025m) in 27:27 (5:28/km) @ AHR 130 (81%), MHR 134. Old Frees. Legs tired in warm-up - felt better on the soft track. RS 710. Mild, 21°C; breezy. [M]
Fri 28 Dec	7.6	7.02pm. Wagga - O/B lakeside path to Boat Club. 42:45 (5:38/km) @ AHR 127 (79%), MHR 136. Grey Frees (thin socks). Felt OK/good. Headwind on the way out. Saw a young girl running fartlek on lake path. RS 714. Mild, 21°C; breezy. [M]
Sat 29 Dec	8.2	6.53pm. Wagga - Lake Albert/Boat Club reverse. 47:16 (5:46/km) @ AHR 124 (77%), MHR 138. NB 1080s. Felt like I was plodding. Headwind first 4k. RS 715. Warm, 23°C; windy. [L]
Sun 30 Dec	10.3	7.19pm. Wagga - O/B via Boat Club to SE corner of Lake Albert. 58:57 (5:43/km) @ AHR 126 (78%), MHR 138. Grey Frees (thin socks). Movement felt good. Too hot to run further. Saw three young runners - one bloke, two girls. RS 721. Hot, 29°C; calm. [L]
Week 53	62k - Pretty good survival week. #Runstreak lasted through 2012.

Goal: 5k in under 20 minutes. Result: Failed. My fastest time was 22:14.0

Races: I raced 40 times in 2012. None were age 50+ PBs. Track races: 3000m in 12:59.93, 5000m in 22:14.0, 10,000m in 47:46.96 and 12,575m in 1 hour. Also, 5k road in 22:21, 10k road in 45:11, Melbourne Half Marathon in 1:44:30, City to Surf in 67:54 and Stromlo 5k in 22:43.

Numbers: I ran 3,774 kilometres, an average of 71.2 per week. There were no days when I didn't run (maintained a 'run-streak' throughout the year, running a minimum of 5k per day.

Other words: In terms of race performances, 2013 was on the whole, disappointing. I was really happy with one race — the 45:11 Gold Coast 10k. I think I was capable of a 21:40 track 5000 in the perfect race, but perfect track 5000s in Canberra are rare.

[L] - lower aerobic run, average heart-rate 70 to 78% (easy run).
[U] - upper aerobic run, average heart-rate 83 to 90%.
[M] - Maximum Aerobic Heart Rate - 79 to 82% (127 to 133 for me). MAF training range.
[B] - race or interval session.
RS - "RS scale" (heart beats per kilometre). Ave pace per kilometre * Average HR. A low value on a particular course indicates good aerobic fitness.
AHR - Average heart-rate during a run or interval.
MHR - Maximum heart-rate for a particular run or interval.
(r) - Course run in reverse direction.
My maximum heart-rate is about 161 (changed this at the GC 10k from the 164 I've been using - highest I've recorded this year is 160).
Apparent Temperature is used.

Date	Kms	Comments
Mon 26 Dec	8.2	6.49pm. Wagga - Lake Albert/Boat Club. 43:55 (5:21/km) @ AHR 136 (83%), MHR 147. Old Frees. Got going after 2k when overtaken by red shirt bloke. Tempo effort. RS 728. Warm, 22°C; sunny. [M]
Tue 27 Dec	10	6.47pm. From PH - Out/back Rec Place, Comm Bridge, east just past Kings Ave. 56:50 (5:41/km) @ AHR 128 (78%), MHR 136. Grey Frees. Easy. Stop on drive from Wagga. RS 727. Mild, 16°C; breezy. [L]
Wed 28 Dec	10	6.51pm. Pines 10k in 54:33 (5:27/km) @ AHR 132 (80%), MHR 136. Old Frees. Breathing and HR comfortable but felt like an effort for the legs. Splits: 27:12, 27:21. RS 720. Mild, 19°C; calm. [M]
Thu 29 Dec	10	6.24pm. Track, Calwell. Pines 5k in 29:22 (5:52/km) @ AHR 123 (75%), MHR 134 (warm-up). 3000m in 15:48 (5:16/km) @ AHR 138 (84%), MHR 146. Splits: 5:10, 5:20, 5:18. Old Frees. Very sluggish this evening. Track lovely and soft - grass recently mown. 2k slow jog home. RS 727. Mild, 19°C; windy. [M]
Fri 30 Dec	8.2	6.35pm. Wagga - Lake Albert/Boat Club. 46:30 (5:40/km) @ AHR 129 (78%), MHR 139. Old Frees. Was ready to stop at 5k but felt much better than yesterday. RS 731. Warm, 24°C; sunny. [L]
Sat 31 Dec	10	7.04pm. Wagga - Out/back Henwood Park, Boat Club to SE corner of Lake Albert. 58:10 (5:49/km) @ AHR 135 (82%), MHR 145. Kinvara. Interesting. Easy on the legs but stressful for the heart. Donated blood this morning - very high RS number. Also, haemoglobin was low at 130g/L (previously 141). RS 785. Hot, 29°C; calm. [M]
Sun 1 Jan	10	7.25pm. Wagga - Same as yesterday. 57:25 (5:45/km) @ AHR 134 (82%), MHR 142. Old Frees. Felt easy for the legs but HR still high. Feel like I'm still missing blood. RS 769. Hot, 30°C; calm. [M]
Week 01	66k - An OK first week of 2012. Weight 73.0kg.
Mon 2 Jan	8.5	5.35pm. Speedygeese. 2.3k warm-up then on 460m East Rose Gardens loop ran 10 x 200m with 260m jog + 30 sec. Held back a bit, but not much. MHRs 137-148, recov 121-135. Hot, 28°C; calm. [M]
Tue 3 Jan	10	7.48pm. Pines 10k in 57:23 (5:44/km) @ AHR 132 (80%), MHR 140. Old Frees. Ran at a comfortable effort. HR still much higher than normal. Splits: 27:55, 29:28. RS 757. Hot, 30°C; calm. [M]
Wed 4 Jan	10	7.18pm. School 10 in 58:45 (5:53/km) @ AHR 128 (78%), MHR 138. Old Frees. Easy. Late starts now due to the heat, not 10 to 12 hour work days. Splits: 29:06, 29:39. RS 752. Warm, 27°C; breezy. [L]
Thu 5 Jan	8.5	7.55pm. Race: Vets/ACT 5000m. Last in 23:55.74 (4:47/km) @ AHR 146 (89%), MHR 152. Old Frees. Splits: 4:29, 4:42, 4:54 (14:05), 4:58, 4:53. Decided to run a bit below race effort as my running has been ordinary since last Saturday (high HRs). 3.5k warm-up with Carol, Bruce & Heidi in bush behind stadium. RS 699. Warm, 17°C; calm. [B]
Fri 6 Jan	5	7.20pm. Very easy to the footbridge near Calwell Shops and back. 29:32 (5:54/km) @ AHR 122 (74%). MHR 132. Old Frees. Felt OK. Standing HR low (63) before starting. RS 721. Mild, 14°C; breezy. [L]
Sat 7 Jan	15	7.06am. Acton Ferry Terminal. West Basin anti-clockwise with Geoff, Warrick, Ruth & Andy. 1:31:06 (6:04/km) @ AHR 127 (77%), MHR 142. Grey Frees. Quicker running between 4 and 10k (58:39) then easy. Felt OK but happy to stop at 15. Coffee after + Jen at the Portrait Gallery. RS 771. Mild, 12°C; calm. [L]
Sun 8 Jan	10.3 5	8.03am. Stromlo. Recovery run with Geoff on the lovely soft grass while Andrew & co ran 3 x 1k. 60:58 (5:55/km) @ AHR 128 (78%), MHR 144. Old Frees. RS 758. Warm, overcast, 19°C; humid. [L] 6.38pm. School 10 course modified, stopping bottom underpass. 27:15 (5:27/km) @ AHR 130 (79%), MHR 137. Old Frees. Felt surprisingly OK for 2nd run (pasta lunch?). RS 709. Warm, 24°C; humid. [M]
Week 02	72k - Starting to feel good again. Weight 74.0kg.
Mon 9 Jan	11.5	5.35pm. Speedygeese. 5.5k warm-up, then on East Rose Gardens footpath 11 x 200m with 200m walk back recoveries in 2:05 average. 47.2, 40.8, 41.8, 42.1, 40.0, 42.6, 41.5, 43.4, 43.6, 45.7, 43.2. Old Frees. MHRs 142-150, recov 107-115. Felt good about these. 1.6k warm-down. Mild, 15°C; breezy. [B]
Tue 10 Jan	10	7.40pm. Pines 10k in 58:28 (5:51/km) @ AHR 124 (76%), MHR 136. Old Frees. Legs not very responsive (yesterday's 200s?). RS improved. Splits: 29:10, 29:18. RS 725. Mild, 15°C; breezy. [L]
Wed 11 Jan	10	6.46pm. School 10 in 57:55 (5:48/km) @ AHR 126 (77%), MHR 137. Black Frees. Mild quad DOMS so jogged first 5k, quicker second. Splits: 29:42, 28:13. RS 730. Cool! 8°C; breezy. [L]
Thu 12 Jan	9	8.15pm. Race: Vets/ACT 3000m. 25th in 13:34.93 (4:31/km) @ AHR 148 (90%), MHR 160. Splits: 4:22, 4:38, 4:34. Old Frees. Slow! With Bob for 2 laps; gradually dropped by Carol, Amanda, Hugh. Legs had nothing. Still sore from Monday. 5k warm-up with Ruth in 33:36 @ AHR 119. 1k warm-down. RS 669. Mild, 15°C; calm. [B]
Fri 13 Jan	6	8.05pm. Short Pines 10k course in 33:14 (5:32/km) @ AHR 130 (79%), MHR 137. Old Frees. Quicker than usual. Easy for heart/lungs. Legs limiting factor. RS 720. Mild, 20°C; breezy. [M]
Sat 14 Jan	15	8.36am. Acton Ferry Terminal. West Basin anti-clockwise with Geoff & Andy + Warrick for a bit. 1:27:14 (5:49/km) @ AHR 129 (79%), MHR 138. Grey Frees. Felt better than last week. Steady pace with the quickest k a 5:31. Saw lots of runners, mostly females. RS 750. Mild, overcast, 14°C; humid. [M]
Sun 15 Jan	13 5.5	8.19am. Stromlo. Recovery run with Geoff while Andrew, Jacob, Thach & Lucia ran 3 x 1k. 75:14 (5:47/km) @ AHR 126 (77%), MHR 147. Old Frees. RS 729. Mild, overcast, 15°C; calm. [L] 6.20pm. School 5k (same as last week). 27:52 (5:34/km) @ AHR 127 (77%), MHR 134. Grey Frees. This course would be same difficulty as dead-flat bikepath (like Charles River). RS 708. Mild, 16°C; breezy. [L]
Week 03	80k - Good training week but a bad race. Weight 74.5kg.
Mon 16 Jan	14.2	4.45pm. Speedygeese. Stirling Hills out; back with Geoff, Tim, Abby, Nadine then group warm-up. 8k in 48:15 (6:02/km) @ AHR 126 (77%), MHR 139. Old Frees. Tempo 10 laps of the 466m East Rose Gardens loop in 24:20 (5:13/km) @ AHR 141 (86%), MHR 151. Warm-down 1.54k. RS 736. Warm, breezy, 21°C; humid. [U]
Tue 17 Jan	10	8.03pm. Track, Calwell. 2.5k to track in 14:33 @ AHR 119. Lower aerobic 15 laps of lane 6 (6,555m) in 40:24 (6:10/km) @ AHR 121 (74%), MHR 125. Old Frees. 5-lap splits: 13:16, 13:28, 13:40. Replicated a session from 27 December 2007 for a slightly better result. Grass dry in places. RS 746. Mild, 21°C; breezy. [L]
Wed 18 Jan	10	7.51pm. Pines 10k in 57:50 (5:47/km) @ AHR 128 (78%), MHR 138. Grey Frees. Not that easy. After an 11 hour work day. Splits: 28:50, 29:00. RS 740. Warm, 24°C; breezy. [L]
Thu 19 Jan	10	6.01pm. Race: Vets 3000m. 14th in 15:55.39 (5:18/km) @ AHR 137 (84%), MHR 141. Ran as a Slow Race Test (should have been AHR 138). Felt OK but good decision not to race. Splits: 5:12, 5:17, 5:26. Old Frees. Later, 3000m race-walk in 18:04 (6:01/km) @ AHR 146 (89%), MHR 157. RS 727. Warm, 22°C; breezy. [M]
Fri 20 Jan	5	7.33pm. School 5k (same as Sunday arvo). 27:58 (5:36/km) @ AHR 127 (77%), MHR 136. Old Frees. Started easy (niggle left lower outside hamstring tendon). RS 710. Light rain, 19°C; stormy. [L]
Sat 21 Jan	15	7.17am. From War Memorial with Ruth - right Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, stopped just before Carillon. 1:41:06 (6:44/km) @ AHR 114 (70%), MHR 122. Grey Frees. Easy pace made leg pain OK. Saw Liz & Bron look-a-likes. Paid for CJ's coffee & cake (lost run-streak bet). RS 768. Warm, 19°C; calm. [L]
Sun 22 Jan	10.5 6.5	8.09am. Stromlo. Recovery run with Geoff & Ruth while Andrew, Jacob, Thach, John, Abi & Lucia ran 3 x 1k. 67:42 (6:27/km) @ AHR 113 (69%), MHR 124. Old Frees. RS 729. Mild, overcast, 14°C; windy. [L] 6.21pm. Track, Calwell. 2.5k to track in 14:51 @ AHR 115. 7 laps of lane 6 (3,059m) in 17:17 (5:39/km) @ AHR 128 (74%), MHR 134. Old Frees. Hamstring still niggly but improved. 1k w'down. RS 723. Mild, 16°C; breezy. [L]
Week 04	81k - OK week except for leg strain. Weight 75.0kg. 299km last 4 weeks.

Date	Kms	Comments
Mon 23 Jan	15	4.32pm. Speedygeese. Early 8k with Geoff towards YMCA Yacht Club, back via embassy roads behind Stirling Hills. 47:05 (5:53/km) @ AHR 127 (77%), MHR 139. Grey Frees. Diagonal flagpole relays lower grass at medium effort (hamstring still niggly) - MHR 150, recov HRs 87 to 102 - stopping between strides. RS 747. Mild, 18°C; windy. [L]
Tue 24 Jan	5	6.48pm. School 5k in 30:00 (6:00/km) @ AHR 120 (73%), MHR 135. Grey Frees. Very easy with 5 x 80m strides (at mid-point of each km). Legs not feeling that great! RS 720. Warm, 22°C; calm. [L]
Wed 25 Jan	7	8.06pm. Race: ACT Vets' 3000m. 8th in 12:59.93 (4:20/km) @ AHR 149 (91%), MHR 160. Old Frees. Splits: 4:15, 4:20, 4:25. AHR, MHRs: 140, 149 / 152, 154 / 155, 160. Felt OK (fitness & speed can be improved). Similar to 13 October 2011 race, but warmer. 3.5k jog warm-up + strides, 1 lap warm-down. RS 646. Humid, 21°C; calm. [B]
Thu 26 Jan	10 7	10.55am. School 10 in 62:27 (6:15/km) @ AHR 127 (77%), MHR 136. Old Frees. Must have been depleted. Hit wall at 9k - walk/jog last km. Splits: 30:07, 32:20. RS 793! Humid, 26°C; cloudy. [L] 7.35pm. Track, Calwell. 3k to track in 17:35 @ AHR 122. 3000m (lane 1) in 16:37 (5:32/km) @ AHR 130 (79%), MHR 135. Old Frees. Splits: 5:29, 5:30, 5:38. 1k w'down. RS 720. Mild, 21°C; breezy. [L]
Fri 27 Jan	8	7.21pm. Tharwa Dr Bridge in 44:09 (5:31/km) @ AHR 131 (80%), MHR 142. Old Frees. Felt good (legs springy). RS higher than for the run on 22 December last year. RS 723. Mild, 18°C; breezy. [M]
Sat 28 Jan	15	8.15am. From the War Memorial - to lake, towards Carillon (picked up Ruth), out/back to Black Mtn. 1:37:20 (6:29/km) @ AHR 117 (71%), MHR 128. Grey Frees. Very easy. RS 759. Mild, 18°C; overcast. [L]
Sun 29 Jan	7 8	8.46am. Vets' Aranda Bush 6k H'cap as 4k easy, 1k hard, 1k slow. 35:03 (5:51/km) @ AHR 134 (82%), MHR 157. Black Frees. Splits: 23:59 (130), 4:09 (AHR 150, MHR 157), 6:55 (140). RS 783. Warm, 19°C; sunny. [M] 7.31pm. Pines 8k in 44:01 (5:30/km) @ AHR 132 (80%), MHR 139. Old Frees. Felt good/OK (springy legs). Good RS number considering this morning's run and the temp. RS 726. Warm, 24°C; humid. [M]
Week 05	82k - Better 3k race. Training going well. Weight 74.0kg.
Mon 30 Jan	13	4.31pm. Speedygeese. 8k with Geoff, Andrew, Lincoln & Miranda - YMCA Yacht Club, back via embassy roads behind Stirling Hills. 48:21 (6:03/km) @ AHR 125 (76%), MHR 136. Grey Frees. Warm-up + easy laps of 466m East Rose Gardens loop - 5k in 34:15 (6:51/km) @ AHR 117 (71%), MHR 130. Struggled! Tired. RS 755. Warm, 23°C; humid. [L]
Tue 31 Jan	10	6.17pm. Race: YCRC S/Series: Stromlo 5k - 39th in 23:30 (4:42/km) @ AHR 146 (89%), MHR 153. Old Frees. Splits: 11:43, 11:47. Easy start with Geoff (1st lap). Legs tired in warm-up; not much better in race (couldn't push HR). 2.5k w'up 14:48 @ AHR 122. 2.5k reverse w'down with Geoff & Janene 15:09 @ AHR 125. RS 686. Mild, 15°C; windy! [U]
Wed 1 Feb	10	7.26pm. School 10 in 54:46 (5:29/km) @ AHR 129 (79%), MHR 139. Old Frees. Legs good - springy (wish they'd felt this good yesterday). HR low before run. Splits: 27:24, 27:22. RS 706. Mild, 13°C; breezy. [M]
Thu 2 Feb	5	4.16pm. Out/back on Tharwa Dr Bridge course. 27:42 (5:32/km) @ AHR 128 (78%), MHR 140. Old Frees. Squeezed run between work and helping out at Vets' track. RS 709. Mild, 14°C; damp. [L]
Fri 3 Feb	10	7.22pm. Out/back bikepath following Tuggie Creek to Isabella Plains (a down/up course). 54:22 (5:26/km) @ AHR 131 (80%), MHR 141. Splits: 26:24, 27:58. Old Frees. Legs appreciated yesterday's short run. Could have run faster if I'd wanted to but this effort felt about right. RS 712. Humid, 19°C; damp. [M]
Sat 4 Feb	13	8.16am. From the War Memorial with Ruth & Jen. Left on Mt Ainslie track, past water tank, through suburbs to Dickson oval, back on Limestone Ave. 1:24:33 (6:30/km) @ AHR 116 (71%), MHR 126. Grey Frees. Very easy - legs felt good and enjoyed the softer surface. RS 754. Mild, 17°C; sunny. [L]
Sun 5 Feb	12	8.10am. Stromlo. Easy with Geoff while Andrew, Abi & Lucia ran 5 x 1k. 69:45 (5:49/km) @ AHR 124 (76%), MHR 137. Old Frees. Wanted to run intervals but legs said 'no!' (stiff). RS 721. Sunny, 18°C; calm. [L]
Week 06	73k - Raced tired but some good HR data this week. Weight 74.0kg.
Mon 6 Feb	14	4.31pm. Speedygeese. Early 8k with Geoff, Tim & Yelena to YMCA Yacht Club and back. 47:39 (5:57/km) @ AHR 124 (76%), MHR 139. Grey Frees. Warm-up + diagonal flagpole relays lower grass including moderate (4:45/km) strides in last 15 minutes. Felt much better than last Monday. RS 739. Warm, 22°C; sunny. [L]
Tue 7 Feb	10	6.16pm. Race: YCRC S/Series: Boathouse (east) '5k' - 44th in 22:39 (4:38/km) @ AHR 146 (89%), MHR 155. Grey Frees. Short course - best guess it was 4.88k. Started easy, then ran faster than I wanted to so I could finish ahead of Charlie. Splits: 11:20, 11:19. 3k warm-up, 2k warm-down. RS 678. Mild, 16°C; breezy. [U]
Wed 8 Feb	12	7.12pm. Rose Cottage 12 in 1:09:48 (5:49/km) @ AHR 126 (77%), MHR 136. Grey Frees. Fairly easy - let the legs run at the pace they wanted to. Splits: 35:42, 34:06. RS 733. Mild, 14°C; breezy. [L]
Thu 9 Feb	9	6.58pm. Track, Calwell. Pines 5k in 29:13 (5:51/km) @ AHR 119 (73%), MHR 128. Old Frees. 10 x 200m, walk recoveries in 60 secs. Ran from 200m start & 1500m start. 53.8, 52.0, 49.2, 50.4, 49.0, 50.9, 48.6, 48.9, 48.1, 49.2. Relaxed - wanted to run 4:00/km pace. Max HRs 131 to 141. 1k warm-down. RS 695. Overcast, 18°C; calm. [M]
Fri 10 Feb	10	7.24pm. School 10 in 55:12 (5:31/km) @ AHR 130 (79%), MHR 137. Old Frees. Interesting. Again, legs the limiting factor to running faster; easy for heart & lungs. Splits: 27:34, 27:38. RS 718. Mild, 18°C; calm. [L]
Sat 11 Feb	15	7.40am. From the War Memorial with Ruth & Jen. Left on Mt Ainslie track to Stirling Ave, Watson & back (all dirt). 1:44:20 (6:57/km) @ AHR 113 (69%), MHR 127. Grey Frees. Very easy - included some walking breaks so I could vary the running pace a bit. Post-run birthday coffee for Liz at the WM cafe. RS 786. Mild, 12°C; overcast. [L]
Sun 12 Feb	18	8.01am. Vets' Sprint Marathon Relay. Runner 5 in Craig Wisdom's team. 14k total incl legs of 2k 9:38, 1k 5:03, 1k 4:45, 1k 5:27, 1k 4:36. Holding back on these (MHR 140 to 145). 1:29:12 (6:22/km) @ AHR 120. Old Frees. 4k warm-down with Geoff & Ruth in 28:15 (7:04/km) @ AHR 112 (68%), MHR 125. RS 765. Mild, 15°C; sunny. [L]
Week 07	88k - Good week of training. Weight 74.0kg.
Mon 13 Feb	12.5	4.32pm. Speedygeese. Early 8k with Geoff, Tim & Kym to YMCA Yacht Club. 46:21 (5:48/km) @ AHR 127 (77%), MHR 140. Old Frees. 4.5k jog while group trained on oval & footpath. RS 736. Warm, 22°C; calm. [L]
Tue 14 Feb	8.3	6.15pm. Race: YCRC S/Series: Telopea Park 4k CC - 41st in 20:45 (5:11/km) @ AHR 136 (83%), MHR 144. Black Frees. 'Easy tempo' effort. Felt good. Followed CJ for 3k then eased ahead when Don took off. 2+k warm-up with CJ, 2k warm-down to LBG with CJ, Janene & Stu Doyle. RS 706. Mild, 18°C; damp. [M]
Wed 15 Feb	5	7.46pm. School 5k in 29:36 (5:55/km) @ AHR 119 (73%), MHR 127. Black Frees. Following a long work day, but felt OK. Good RS number for a slow run. RS 704. Mild, 20°C; breezy. [L]
Thu 16 Feb	12	7.50pm. Race: ACT/Vets 10,000m Championships. 26th in 47:46.96 (4:47/km) @ AHR 147 (90%), MHR 153. Old Frees. Splits: 4:28, 4:28, 4:37, 4:47, 4:51 (23:11), 4:52, 4:56, 4:56, 5:03, 4:49 (24:36). AHR, MHRs: 136,146 / 150,152 / 152,153 / 152,153 / 150,151 / 148,149 / 147,148 / 147,148 / 146,147 / 148,149. Followed Burkie for 3k then gradually fell back. Didn't feel as fresh as I hoped I would. 2k warm-up. RS 702. Calm, 20°C; humid. [B]
Fri 17 Feb	11	6.55pm. Tharwa Dr Bridge 8k + 3k on Theodore east trail (hilly). 65:21 (5:56/km) @ AHR 125 (76%), MHR 138. Old Frees. After a storm. Felt OK. Track muddy in places. RS 743. Mild, 15°C; damp. [L]
Sat 18 Feb	5	6.20pm. Stromlo. 2 x 2.5k - 55 min break for storm. 1st with Damian in 14:03 (5:37/km) @ AHR 124 (76%), MHR 136. 2nd in 13:12 (5:17/km) @ AHR 129 (79%), MHR 142. Black Frees. RS 689. Mild, 19°C; stormy. [L]
Sun 19 Feb	14.3	8.09am. Stromlo. Easy with Geoff & Thach, first on grass then out/back on 10k Lightning Strike course, then on grass. 1:27:45 (6:08/km) @ AHR 128 (78%), MHR 142. Old Frees. RS 785. Mild, 19°C; humid! [L]
Week 08	68k - Apart from the 10k, a good week. Weight 74.0kg. 311km last 4 weeks.

Date	Kms	Comments
Mon 20 Feb	15	4.32pm. Speedygeese. Early 8k with Geoff & Tim to YMCA Yacht Club. 45:17 (5:40/km) @ AHR 130 (79%), MHR 140. Black Frees. Group warm-up then loops from west side oval including '400m' footpath (steady pace) - got a rev-up from 2Fs in bus. 7k in 43:22 (6:11/km) @ AHR 125. Felt OK. RS 736. Stormy, 15°C; damp. [M]
Tue 21 Feb	11	6.15pm. Race: YCRC S/Series: Barrenjoey Dr 5k. 34th in 23:17 (4:39/km) @ AHR 148 (90%), MHR 155. Old Frees. Something in reserve - was aiming to finish ahead of Charlie and Jim. Splits: 4:31 (139) 4:44 (147) 4:49 (150) 4:48 (152) 4:24 (153). Felt OK. 3k warm-up, 3k warm-down with Geoff. RS 689. Mild, 16°C; windy. [B]
Wed 22 Feb	10	7.18pm. Pines 10k in 57:40 (5:46/km) @ AHR 124 (76%), MHR 132. Black Frees. Ran easily. Legs not very responsive today, but otherwise felt OK. Splits: 28:30, 29:10. RS 715. Mild, 18°C; calm. [L]
Thu 23 Feb	10	6.20pm. Race: Vets' 1 Mile. 13th in 7:51.11 (4:53/km) - no HR data. Old Frees. Ran with Ruth and Bruce (from Sydney) with the aim of running 2 minutes per lap (an 8-minute mile). After, 1200m race-walk in 7:19 (6:06/km), then very easy run on bush tracks from stadium with Ruth & Bruce. Warm, 24°C; calm. [L]
Fri 24 Feb	7	7.32pm. Track, Calwell. 3k to track in 18:48 (6:16/km) @ AHR 114. 3000m tempo run in 15:19.6 (5:07/km) @ AHR 136 (83%), MHR 142. Old Frees. Splits: 5:06.5, 5:07.0, 5:06.1. 100m jog to start (starting HR 110). Movement felt good (form). Grass short but track soft (even lane 1) - unusual for February. RS 695. Warm, 24°C; calm. [M]
Sat 25 Feb	16	9.06am. From the War Memorial - to Acton Ferry Terminal, then with Ruth over Comm Bridge & anti-clockwise around Wetlands. 1:45:08 (6:34/km) @ AHR 114 (70%), MHR 129. Grey Frees. Very easy. Felt OK/good. Coffee/lunch after at the WM cafe + CJ, Liz, Marg, Peter & Jeni G. RS 749. Warm, 21°C; sunny. [L]
Sun 26 Feb	12.2	8.53am. Vets' North Curtin 6.2k H'cap - ran as 3 x 1k hard with 1k recoveries. 34:48 (5:37/km) @ AHR 136 (83%), MHR 156. Grey Frees. Splits: 6:13 (127), 5:36 (148 - uphill), 5:29 (128 down), 4:23 (146), 7:13 (123), 4:12 (146) + 1:42. Felt OK. RS 763. 1k warm-up, 5k warm-down to Scrivener Dam. Warm, 22°C; humid. [U]
Week 09	81k - Good week and 3 good harder days. Weight 74.0kg.
Mon 27 Feb	15	4.32pm. Speedygeese. Early 8k with Geoff to YMCA Yacht Club. 48:54 (6:07/km) @ AHR 123 (79%), MHR 135. Old Frees. Group warm-up then steady run on west side tracks. 7k in 46:15 (6:36/km) @ AHR 116. Tired and sore legs, esp left ITB - perhaps from yesterday's hard session. RS 752. Humid, 21°C; calm. [L]
Tue 28 Feb	7	6.20pm. Race: YCRC S/Series: Weston Park 5k. 19th in 23:41 (4:44/km) @ AHR 147 (90%), MHR 155. Old Frees. Road course. Splits: 4:41 (135) 4:45 (146) 4:41 (151) 4:54 (150) 4:40 (153). Worried by left leg in warm-up, OK during race. Caught Jim early & Charlie at 4k. 2k warm-up in 13:02. RS 696. Humid, 21°C; light rain. [B]
Wed 29 Feb	10.3	6.50pm. New course: 6 laps of Calwell High + to and from. 10,360m in 64:58 (6:16/km) @ AHR 114 (70%), MHR 125. Grey Frees. Easy. 1,190m lap splits: 7:22, 29, 25, 26, 24, 26. RS 715. Mild, 16°C; rain. [L]
Thu 1 Mar	10.4	7.17pm. Started Pines 10k but too muddy so followed Tuggie Creek to Is Plains. 64:03 (6:10/km) @ AHR 119 (73%), MHR 130. Grey Frees. Tired (long work day). Left shin niggly. RS 733. Wet, 15°C; windy. [L]
Fri 2 Mar	10	7.02pm. Pines 10k in 59:34 (5:56/km) @ AHR 120 (73%), MHR 130. Old Frees. Easy again after an 11 hour work day. Moving better than the last 2 days. Splits: 30:04, 29:30. RS 712. Overcast, 12°C; windy. [L]
Sat 3 Mar	14	8.08am. From Acton Ferry Terminal with Geoff, Andy, Abi, Lucia, Suzie & Zainab (and a new bloke first 4k). Loop around Museum then O/B to road block before Molonglo Reach. 1:18:21 (5:36/km) @ AHR 127 (77%), MHR 141. Grey Frees. Started easy, finished fast. Felt OK/good. Splits: 6:45, 5:52, 6:16, 5:56, 5:34, 5:23, 5:24, 5:26, 5:43, 5:36, 5:02, 5:03, 5:03, 5:18. Good RS number for long run. 5:03 ks at AHR 138. RS 711. Overcast, 12°C; breezy. [L]
Sun 4 Mar	11.3	6.33pm. Down Tuggie Creek, around Is Plains & back via Tharwa Dr. 64:12 (5:41/km) @ AHR 129 (79%), MHR 142. Old Frees. 1st 3k easy, caught by 2Fs, (6k quick - HR 136). RS 733. Sun, 21°C; not raining! [M]
Week 10	78k - Bit of a survival week. OK race & long run. Weight 74.5kg.
Mon 5 Mar	15	4.33pm. Speedygeese. Early 8k solo to YMCA Yacht Club. 48:21 (6:03/km) @ AHR 121 (74%), MHR 131. Grey Frees. Group warm-up + laps of oval incl exercise stations (7k total). RS 731. Mild, 21°C; sunny. [L]
Tue 6 Mar	6	6.52pm. After helping at Acton YCRC S/Series, out/back to Kings Ave with Geoff on his warm-down from a 20:12 5k! 35:10 (5:52/km) @ AHR 122 (74%), MHR 130. Grey Frees. Easy. RS 715. Stormy, 14°C; late rain. [L]
Wed 7 Mar	10	6.55pm. Pines 10k in 54:50 (5:29/km) @ AHR 130 (79%), MHR 141. Old Frees. Heart and lungs doing it easy; legs not so much. Left leg niggle improved. Splits: 27:24, 27:26. RS 713. Cool, 10°C; light rain. [M]
Thu 8 Mar	13	6.28pm. Wanted an easy course so ran down Tuggie Creek to the lake, left at Bunnings, south on Drakeford then up to the Vets (net elevation drop of about 40 metres). Walked over the hill home. 1:12:25 (5:34/km) @ AHR 126 (77%), MHR 134. Grey Frees. Moving fairly well but happy to stop at 13k. RS 702. Overcast, 16°C; late rain. [L]
Fri 9 Mar	8	6.51pm. Tharwa Dr Bridge in 45:58 (5:45/km) @ AHR 122 (80%), MHR 134. Old Frees. Easy, steady pace. Splits: 23:03/22:55. Good RS # (best was on 6th Feb '08 at 691). RS 701. Mild, 19°C; blue skies! [L]
Sat 10 Mar	15	8.09am. Acton Ferry Terminal with Geoff, Andy, Miranda, Craig, Lucia, Suzie & Zainab. East Basin Wetlands clockwise + 1k. 1:23:18 (5:33/km) @ AHR 129 (79%), MHR 141. Grey Frees. Splits: 5:53, 5:33, 5:45, 5:34, 6:03, 5:34, 5:23, 5:16, 5:19, 5:22, 5:13, 5:00, 5:35, 5:53, 5:52. Felt good. 5:00 k was at AHR 139. RS 716. Calm, 13°C; sunny. [M]
Sun 11 Mar	12	8.02am. Stromlo. Very easy jogging with Geoff & Ruth while Andrew & Lucia ran 3 x 1k. 1:24:03 (7:00/km) @ AHR 105 (64%), MHR 127. Old Frees. Today was the 100th of my streak. RS 735. Mild, 15°C; overcast. [L]
Week 11	79k - Good week, especially the Fri and Sat runs. Weight 73.5kg.
Mon 12 Mar	15	11.58am. Rose Cottage 15 in 1:28:42 (5:55/km) @ AHR 131 (80%), MHR 146. The 'creek' between 4 and 5k was flowing! Wet feet. Didn't feel great from 6k on. RS 775. Warm, 19°C; sunny. [M]
Tue 13 Mar	11	6.15pm. Race: YCRC S/Series: Black Mt Peninsula 5k. 25th in 24:39 (4:56/km) - no HR data (Garmin battery flat). Exact 3-lap course (1/4 cycle path, rest grass). Splits: 8:22, 8:12, 8:07. Felt good - paced it to catch Charlie (did so 2nd lap). Also caught a few other fast starters incl Ellen B & Mick H. Sprint finish with a young lad. Course slow - grass long & thick. 2k warm-up incl 3 x strides, 4k warm-down with Geoff in 23:56 (5:59/km). Warm, 23°C; calm. [B]
Wed 14 Mar	12	5.57pm. Rose Cottage 12 in 1:10:40 (5:53/km) @ AHR 127 (77%), MHR 138. Grey Frees. Easy - RS# a little worse than on 8 August '08 (739). Kms from 6:28 (up) to 5:21 (down). RS 748. Warm, 24°C; sunny. [L]
Thu 15 Mar	12	1.49pm. First 9k of Rose Cottage 12 in 52:03 (5:47/km) @ AHR 128 (78%), MHR 141. Old Frees (no socks). Moving well for 7k then felt tired. Stopped at the track (being mowed) so jogged a few big laps then home - 3k in 20:54. Track so green it looked like a postcard from Ireland. RS 740. Warm, 24°C; sunny. [L]
Fri 16 Mar	10	6.25pm. Easy lap around Isabella Plains in 58:57 (5:54/km) @ AHR 121 (74%), MHR 128. Old Frees. Was going to visit the track but ran after big storm. Left hamstring niggly. RS 713. Mild, 21°C; some light rain. [L]
Sat 17 Mar	15	1.40pm. From Blundell's Cottage - East Basin Wetlands, Comm Bridge, out/back Kings Ave. 1:27:12 (5:49/km) @ AHR 129 (79%), MHR 143. Grey Frees. Splits: 6:34, 5:53, 6:02, 5:49, 5:53, 5:51, 5:49, 5:30, 5:37, 5:43, 5:58, 6:01, 5:22, 5:26, 5:48. Easy start with a few faster kms. RS# higher than last week. RS 750. Sunny, 22°C; breezy. [M]
Sun 18 Mar	15	9.10am. From Scrivener Dam - clockwise around West Basin. 1:33:20 (6:13/km) @ AHR 121 (74%), MHR 146. Grey Frees. First 4k was to the WC Half finish area 'fast' (5:26, 5:03, 5:06, 4:57), then after 50 mins waiting for presentations, 'easy' running for the rest. Felt good/OK - fantastic day for running. RS 753. Sunny, 14°C; breezy. [L]
Week 12	90k - My biggest week for a while. Weight 74.0kg. 328km last 4 weeks.

Date	Kms	Comments
Mon 19 Mar	15.4	4.31pm. Speedygeese. Early 8k with Geoff to YMCA Yacht Club. 46:08 (5:46/km) - no HR data (Garmin battery). Grey Frees. Group warm-up + easy laps of west side paths. (7.4k total). Mild, 15°C; breezy. [L]
Tue 20 Mar	11	6.22pm. Race: YCRC S/Series: Stromlo 5k - 38th in 22:48 (4:34/km) @ AHR 150 (91%), MHR 157. Old Frees. Splits: 11:11, 11:37. Started faster than usual. With Geoff, Mick H, Rob, Danielle first lap, lost ground 2nd lap. 2k w'up in 13:06 @ AHR 118. 4k w'down with Geoff & Ruth in 26:06 @ AHR 118. RS 684. Mild, 19°C; calm. [B]
Wed 21 Mar	8	6.40pm. Tharwa Dr Bridge in 44:38 (5:35/km) @ AHR 128 (78%), MHR 140. Felt OK for the day after a race. Splits: 22:06 / 22:32. Forgot about a meeting so only time for 8k. RS 714. Warm, 22°C; calm. [L]
Thu 22 Mar	15.7	2.45pm. From the War Memorial. Left on Mt Ainslie track to hwy near Exhibition Park & back. 1:29.02 (5:40/km) @ AHR 129 (79%), MHR 142. Old Frees. A 'gently undulating' course. Splits: 44:35 / 44:27. On the flat 13th km coming back, 5:20 @ AHR 131. Felt good - could have run further or faster. RS 732. Mild, 17°C; part sun. [M]
Fri 23 Mar	8	3.42pm. Home to Town Centre to pick up car. 43:38 (5:27/km) @ AHR 125 (76%), MHR 134. Grey Frees. Gentle downhill somewhat cancelled out by a fresh westerly headwind. RS 682. Cool, 10°C; windy. [L]
Sat 24 Mar	16	8.06am. Acton Ferry Terminal Speedygeese - Out/back new Black Mtn Peninsula path, then Central Basin + a bit. 1:31:19 (5:42/km) @ AHR 127 (79%), MHR 143. Grey Frees. Easy but for 3 quicker kms first loop (5:18, 5:01, 5:16). CB mainly with Andy and Suzie. Coffee later at Urban Foods with Andy, Anna & Ruth. RS 725. Sunny, 6°C; windy. [L]
Sun 25 Mar	8	5.05pm. Tharwa Dr Bridge in 43:55 (5:29/km) @ AHR 130 (79%), MHR 141. Grey Frees. Easy on way out, harder back to neg-split (more uphill) Splits: 22:00 / 21:55. Felt OK. RS 714. Mild, 17°C; sunny. [L]
Week 13	82k - Good week and OK race. Weight 74.0kg.
Mon 26 Mar	10	4.33pm. Speedygeese. Geoff, Nadine, Jen & Miranda, 8k to YMCA Yacht Club. 44:31 (5:34/km) @ AHR 132 (80%), MHR 141. Grey Frees. 5k steady, 2k fast, 1k easy. Splits, AHR: 6:04 (117) 5:34 (125) 5:39 (127) 5:30 (128) 5:59 (126) 4:39 (145) 4:44 (147) 6:22 (138). Felt good. Km7 uphill finish. 2k w' down. RS 735. Warm, 18°C; sunny. [M]
Tue 27 Mar	6	6.44pm. Ran to Calwell Track, easy 4 laps then home with 500m 'fast' (slight uphill) from 5 to 5.5k in 2:15. 36:18 (6:03/km) @ AHR 119 (73%), MHR 158. Grey Frees. Felt ordinary. RS 720. Mild, 18°C; calm. [L]
Wed 28 Mar	5	6.09pm. School 5k in 27:56 (5:35/km) @ AHR 124 (76%), MHR 145. Old Frees. Felt good. Easy. Included 4 x 50m strides (mid-point of each k) and a 150m stride to finish. RS 693. Mild, 18°C; calm. [L]
Thu 29 Mar	7	7.54pm. Race: ACT Vets' 5000m Championships. 22nd in 22:14.0 (4:27/km) @ AHR 151 (92%), MHR 157. Old Frees. Felt OK. Splits: 4:08, 4:25, 4:33 (13:06), 4:38, 4:30. AHR, MHRs: 141, 151 / 152, 154 / 154, 155 / 154, 155 / 155, 158. Best 5000 since Jan 14, 2010 (21:50.7). Started fast at the back of a pack including Roger, Rob, Craig, Helen & Amanda. Lost them after 3 laps and ran solo. Fast start didn't help the overall time. 1k warm-up + strides, 1k warm-down. RS 671. Mild, 16°C; calm. [B]
Fri 30 Mar	5	6.38pm. School 5k in 27:12 (5:26/km) @ AHR 127 (77%), MHR 138. Grey Frees. Fairly easy. Felt good and 'normal' so no obvious after effects from the race. RS 691. Mild, 19°C; calm. [L]
Sat 31 Mar	15	8.07am. Ferry Terminal. West Basin clockwise to Museum. 1:20:58 (5:24/km) @ AHR 135 (82%), MHR 144. Grey Frees. With Lucia, Abi until they sped up (11k). Splits: 6:00, 5:43, 5:33, 5:14, 5:12, 5:12, 5:28, 5:11, 5:17, 5:22, 5:18, 5:16, 5:25, 5:25, 5:23. Felt OK. Nap in car; Urban Foods with Liz & Ruth. RS 729. Calm, 10°C; sunny. [M]
Sun 1 Apr	15	9.30am. Anzac Pde to Stage 88; Duntroon & back with Geoff; Museum & back. 1:24:16 (5:37/km) @ AHR 131 (80%), MHR 142. Grey Frees. Legs good (!) HR up last few k (RS 750 on 13th). RS 736. Sunny, 21°C; calm. [M]
Week 14	63k - Good 5k race and weekend runs. Weight 74.5kg.
Mon 2 Apr	8	4.32pm. Speedygeese. Geoff, Cathy M & Abi - past new Chinese Embassy, east near lake to Telopea Park and up to PH. 49:20 (6:10/km) @ AHR 122 (75%), MHR 132. Very easy. RS 752. Mild, 18°C; sunny. [L]
Tue 3 Apr	15	5.36pm. School 14 + 1k extra in 3rd lap. 1:23:15 (5:33/km) @ AHR 131 (80%), MHR 140. Old Frees. Felt good. Had to slow down last 5k due to darkness on off-road bits. RS 727. Mild 22°C; calm. [M]
Wed 4 Apr	8	5.53pm. Tharwa Dr Bridge in 43:37 (5:27/km) @ AHR 130 (79%), MHR 141. Grey Frees. Splits: 21:26 / 22:11. Legs OK (springy) but body tired (work / sleep). RS 709. Mild, 21°C; breezy. [M]
Thu 5 Apr	15	5.04pm. Down Tuggie Creek to lake, left at Bunnings, south to Lanyon Oval, east to Tom Roberts. 1:23:57 (5:36/km) @ AHR 126 (77%), MHR 136. Grey Frees. Legs a bit on the sore side. RS 705. Mild, 23°C; calm. [L]
Fri 6 Apr	8.2	5.13pm. Wagga - Lake Albert/Boat Club. 44:45 (5:27/km) @ AHR 130 (79%), MHR 140. Grey Frees. Tried to time stride for maximum push-off (flight). Felt good; easy. Running by lake, overtook two 20-something girls in pink shorts & white singlets running and chatting (not wearing iPods!). RS 709. Warm, 27°C; calm. [M]
Sat 7 Apr	15	4.34pm. Wagga - To Lake Albert, one and a bit laps anti-clockwise and back. 1:25:42 (5:43/km) @ AHR 127 (77%), MHR 132. NB 1080s. Ran easily - felt OK. RS 726. Mild, 14°C; breezy. [L]
Sun 8 Apr	15	4.47pm. Wagga - To Lake Albert, past boat club, right at Apex Park, left into Rawlings Reserve (good dirt track) & back. Could feel lunch at 8k so stopped at 10. After a few minutes jogged the 5k home. 10k in 55:28 (5:33/km) @ AHR 126 (77%), MHR 133. Grey Frees. 5k at 6:22/km @ AHR 118. RS 719. Mild, 13°C; breezy. [L]
Week 15	84k - Good week - great weather! Weight 74.5kg.
Mon 9 Apr	8	4.36pm. Tharwa Dr Bridge in 42:48 (5:21/km) @ AHR 132 (80%), MHR 144. Old Frees. Splits: 21:30 / 21:18. Legs felt strong & springy. HR and breathing comfortable. RS 706. Cool, 9°C; breezy. [M]
Tue 10 Apr	15	4.44pm. Rose Cottage 15 in 1:30:47 (6:03/km) @ AHR 123 (75%), MHR 134. Grey Frees. Very easy but didn't feel smooth. Shins niggly. Sunset at top of Louisa Lawson. RS 744. Cold, 6°C; windy. [L]
Wed 11 Apr	10	5.49pm. Followed Tuggie Creek to Isabella Plains & back (a down/up course). 53:18 (5:20/km) @ AHR 129 (79%), MHR 139. Splits: 26:06, 27:12. Saucony Kinvara (no socks). Kept a good rhythm and cadence (176ish) - felt good. I think my best RS number for a 10k training run. RS 688. Cool, 11°C; calm. [M]
Thu 12 Apr	14	4.10pm. Rose Cottage 14 in 1:22:55 (5:55/km) @ AHR 123 (75%), MHR 129. Grey Frees. Tip from mountain runner Stu - kept cadence high, shortened stride on uphills. RS 728. Mild, 16°C; sunny. [L]
Fri 13 Apr	9	5.11pm. Track, Calwell. 2.5k warm-up to track in 14:48. Tempo 5000m in 24:51 (4:58/km) @ AHR 140 (85%), MHR 146. Old Frees. Splits: 4:57, 5:01, 5:01, 5:00, 4:53. Felt good, but not as good as for Wednesday's run. Grass soft, even in lane one. 1.5k easy jog home. RS 696. Mild, 15°C; calm. [U]
Sat 14 Apr	15	9.07am. From Acton Ferry Terminal with Andy. East Basin Wetlands clockwise + a bit to make 15k. 1:25:21 (5:41/km) @ AHR 126 (77%), MHR 134. Grey Frees. Slow start. Felt OK except for a niggly right heel from half way (improved by running on grass verge when possible). RS 717. Mild, 12°C; calm. [L]
Sun 15 Apr	15	7.31am. From Manuka - out/back to Acton (with stops) while watching the Canberra Marathon. 10k in 65:37 @ AHR 117. Then after the marathon at 12.25pm, 5k out/back from Telopea Park school to National Gallery in 31:35 @ AHR 123. NB 1080s. Easy. Ran on grass when I could. Heel OK. Mild, 16°C; calm. [L]
Week 16	86k - Two breakthrough runs. Weight 74.0kg. 315km last 4 weeks.

Date	Kms	Comments
Mon 16 Apr	10	5.23pm. Pines 10k in 53:45 (5:23/km) @ AHR 134 (82%), MHR 142. Kinvara. Movement felt really good; legs strong & springy. HR a little high (not recovered or long work day?). Splits: 26:30, 27:15. RS 720. Mild, 16°C; breezy. [M]
Tue 17 Apr	14	4.58pm. Rose Cottage 14 in 1:22:49 (5:55/km) @ AHR 124 (75%), MHR 136. Grey Frees. Easy run. Quick cadence again. Got dark on the trail - need to start earlier. RS 734. Cool, 12°C; breezy. [L]
Wed 18 Apr	10	5.08pm. School 10 in 53:58 (5:24/km) @ AHR 129 (79%), MHR 136. Kinvara (thin socks). Movement didn't feel quite as good as on Monday's run but HR lower (in spite of a long work day). An RS # PB (heart-beats per km) for this course. Splits: 26:48, 27:09. RS 696. Light rain, 16°C; calm. [M]
Thu 19 Apr	13	4.31pm. Speedygeese. Early 8k - Geoff, Justine & Kym to YMCA Yacht Club. 48:38 (6:05/km) @ AHR 119 (73%), MHR 128. Grey Frees. Easy 100m hill repeats (cut short by downpour). RS 723. Overcast, 17°C; calm. [L]
Fri 20 Apr	9	5.03pm. Track, Calwell. 2.4k warm-up to track. 5000m in 28:18 (5:40/km) @ AHR 128 (85%), MHR 139. Old Frees. Splits: 5:48 (119) 6:02 (124) 5:50 (127) 5:21 (134) 5:17 (136). Legs felt very ordinary today (tired, no energy or spring). 1.6k easy jog home. RS 724. Humid, 18°C; calm. [L]
Sat 21 Apr	15	8.04am. Ferry Terminal Speedygeese. Out/back Molonglo landslide; a stop; o/b to ANU. 1:27:26 (5:50/km) @ AHR 127 (77%), MHR 145. Grey Frees. Splits: 6:02, 5:46, 6:04, 5:35, 6:28, 6:27, 5:05, 5:13, 5:15, 5:44, 6:16, 6:00, 5:59, 5:43, 5:45. Felt OK (better on faster ks). Urban Foods coffee with Jen & Ruth. RS 740. Mild, 16°C; calm. [L]
Sun 22 Apr	14	8.06am. Stromlo. Intervals - Geoff, Andrew, Joel, Yelena & Jill. 2.5k warm-up, 15:54 @ AHR 117. Old Frees. 3 x 1000m on the 1k loop; 1k recoveries in 7:16 and 8:13. Times: 4:40, 4:37, 4:28 - AHR, MHRs: 139, 147 / 143, 152 / 145, 154. About 10k race-pace. Form OK but legs not quick or springy. 6.5k warm-down. Calm, 14°C; foggy. [M]
Week 17	85k - Good week, very good Weds run. Weight 73.5kg.
Mon 23 Apr	10	5.06pm. School 10 in 54:12 (5:25/km) @ AHR 131 (80%), MHR 142. Grey Frees. Felt OK (very good during 6th k). Some work and sleep related tiredness. Splits: 27:10, 27:02. RS 710. Mild, 14°C; calm. [M]
Tue 24 Apr	10	5.32pm. Pines 10k in 56:43 (5:40/km) @ AHR 125 (76%), MHR 134. Kinvara (thin socks). Quick start to get warm then eased off. Felt OK. Good cadence. Splits: 28:03, 28:40. RS 709. Cold, 4°C; breezy. [L]
Wed 25 Apr	15	10.41am. Ferry Terminal with Ruth & Jen. By lake to Duntroon, around golf course, south side Mt Ainslie, War Memorial, back through Civic. 1:48:12 (7:13/km) @ AHR 110 (67%), MHR 123. NB 1080s. Had to jog slowly - in major pain from bruised ribs (left side) due to a fall last night. RS 793. Cold, 3°C; windy. [L]
Thu 26 Apr	5	7.22pm. O/B Rose Cottage course in 33:24 (6:41/km) @ AHR 110 (67%), MHR 121. NB 1080s. Slow 'Cliffy shuffle' minimised pain. If not for streak, would have had day off. RS 735. Cool, 8°C; starry. [L]
Fri 27 Apr	5	4.53pm. School 5k in 29:34 (5:55/km) @ AHR 120 (73%), MHR 129. Old Frees. Slightly faster shuffle. The rib pain is from breathing - not as bad today. RS 710. Mild, 15°C; calm. [L]
Sat 28 Apr	5	7.57am. O/B Rose Cottage course in 27:44 (5:33/km) @ AHR 131 (80%), MHR 149. NB 1080s. Still uncomfortable but thankfully able to run fast enough to keep warm. Highish RS number I think mainly due to short time between runs (evening / morning). Splits: 5:29, 17, 28, 49, 41. Down/up course. RS 727. Cool, 10°C; calm. [M]
Sun 29 Apr	5	6.58pm. O/B Rose Cottage course in 26:03 (5:13/km) @ AHR 132 (80%), MHR 144. Grey Frees. After driving home from Nowra. Rib pain still there (low, back). Ran with a fast shuffle. Good RS #, but faster shoes and 35 hours between runs. Splits: 5:09, 5:00, 5:12, 5:18, 5:24. RS 688. Cool, 7°C; breezy. [M]
Week 18	55k - Not a good week. Weight 73.0kg.
Mon 30 Apr	8	5.03pm. Tharwa Dr Bridge in 42:09 (5:16/km) @ AHR 133 (81%), MHR 140. Grey Frees. Felt OK. Could apply force to the ground with only minor discomfort. Splits: 20:46 / 21:23. RS 701. Cool, 10°C; calm. [M]
Tue 1 May	10	5.11pm. School 10 in 55:02 (5:30/km) @ AHR 128 (78%), MHR 137. Grey Frees. Tired (uphill ks slow). Rib pain about 3/10 (10 excrutiating & 1 minimal). Splits: 26:54, 28:08. RS 704. Cool, 12°C; calm. [L]
Wed 2 May	5	7.14pm. O/B Rose Cottage course in 26:06 (5:13/km) @ AHR 130 (79%), MHR 144. Grey Frees. Rib pain still 3/10 (last Wednesday it was 8/10). My best RS # for a 5k run that wasn't a race. Followed a long work day too. Splits: 5:18, 5:03, 5:06, 5:17, 5:22. RS 679. Cool, 12°C; calm. [M]
Thu 3 May	10	5.15pm. Pines 10k in 54:29 (5:27/km) @ AHR 127 (77%), MHR 138. Grey Frees. Rib pain 2/10. Felt good. Cadence high, legs fairly springy. An RS # PB for this course (previous best of 697 on 28 June last year). Only running 5k yesterday may have helped. Splits: 26:55, 27:34. RS 692. Cool, 8°C; breezy. [L]
Fri 4 May	7	5:07pm. Track, Calwell. 2k to track in 12:09 (6:05/km) @ AHR 112. 3000m Slow Race Test in lane 1. 15:28 (5:09/km) @ AHR 138. Starting HR 127. Splits: 4:57, 5:15, 5:16. Old Frees. Felt OK but tired from a long work day/week. Best time for this test is 15:17 from 2007. Jog 2k home. RS 711. Cool, 8°C; calm. [M]
Sat 5 May	9	1.00pm. Race: YCRC W/Series: Stromlo 5k - 23rd in 23:16 (4:39/km) @ AHR 147 (90%), MHR 154. Old Frees. Splits: 4:30, 4:33, 4:52, 4:30, 4:51. Felt a bit average. Only decided this morning to start. Definitely need two slower days prior to a serious 5k. My initial start was slow - Amanda got 15 secs ahead and stayed there the whole race. 2k warm-up, 2k warm-down. RS 684. Mild, 13°C; sunny, breezy. [B]
Sun 6 May	14	10.00am. Race: Nail Can Hill Run. Albury. 11.3k. 285th in 59:31 (5:16/km) @ AHR 142 (87%), MHR 157. (17 secs slower than '07 but lower HR). Grey Frees. Felt good. Held back a bit - just wanted under the hour. Splits: 4:47, 5:05, 7:53, 7:06, 5:19, 4:43, 4:38, 5:14, 4:31, 5:00, 4:34 + 0:42. Slow 2.7k warm-up. RS 748. Cold, 6°C; foggy. [B]
Week 19	63k - Good week considering long work hours. Weight 74.0kg.
Mon 7 May	8	5.05pm. Tharwa Dr Bridge in 50:02 (6:15/km) @ AHR 117 (81%), MHR 127. Grey Frees. Sore legs! Very easy jogging. Rib pain now down to 1/10. Splits: 24:55 / 25:07. RS 732. Cold, 7°C; calm. [L]
Tue 8 May	15.4	4.00pm. Speedygeese Dickson. Early 13.2k Mt Majura loop with Geoff & Miranda. 1:23:36 (6:20/km) @ AHR 120 (73%), MHR 142. Grey Frees. Very easy. Felt OK although left heel niggly. Group warm-up 2 laps of the playing fields, 2.2k in 14:03 (6:23/km) @ AHR 114 (70%). RS 760. Sunny, 9°C; calm. [L]
Wed 9 May	9.6	4:52pm. Track, Calwell. 2k to track in 12:16 (6:08/km) @ AHR 116. 2 x 3000m, 1st in lane 6 (7 laps less 59m), 2nd in lane 1. Times: 15:43 (5:14/km) @ AHR 135 (82%), MHR 140 & 14:52 (4:57) @ AHR 139 (85%), MHR 143. Old Frees. Splits 2nd: 4:51, 5:01, 5:00. Lane 1 easier as grass in lane 6 is soft! 1.6k home. RS 707 / 689. Cool, 14°C; calm. [M]
Thu 10 May	15	4.33pm. Speedygeese. Early 8k with Geoff, Andrew, Cathy & Caroline to YMCA Yacht Club, back via Stirling Hills. 47:46 (5:58/km) @ AHR 121 (74%), MHR 139. Grey Frees. Easy. Andrew did 'a CJ'. Group warm-up then easy laps of lower grass square (7k in 43:53 total). RS 722. Mild, 14°C; calm. [L]
Fri 11 May	6	4.43pm. Track, Calwell. 2k to track. Old Frees. Strides. 8 x 200m with 30 sec recoveries. Aimed to run at 4:18/km pace (51.6). 52.5, 51.6, 50.1, 52.5, 51.1, 51.4, 51.5, 52.1. HRs (max & recovery): 134, 113, 137, 116, 139, 119, 140, 119, 140, 118, 143, 124, 140, 121, 140. 2k home. Cool, 11°C; breezy. [M]
Sat 12 May	15.2	8.00am. Race: Parkrun 5k. 20th in 23:32 (4:42/km) @ AHR 146 (89%), MHR 153. Kinvara. Started easy, ran fairly hard from 2k to finish. Splits: 4:52, 4:36, 4:42, 4:50, 4:32. Warm-up 2.5k. After, lap of lake with Geoff, Amanda & Susan - 7.7k in 45:45 (5:56/km) @ AHR 120 (73%), MHR 130. RS 689. Sunny, 3°C; calm. [B]
Sun 13 May	11 2.5	10.42am. From Blundell's Cottage - East Basin Wetlands. 1:01:12 (5:34/km) @ AHR 126 (77%), MHR 133. Grey Frees. Easy. Saw Lucia & Abi, then after finishing, Liz & Keri. RS 701. Sunny, 4°C; windy! [L] 3.29pm. Race: Fadden Pines Cross Country - 2,500m race in 12:49 (5:08/km) @ AHR 136 (83%), MHR 145. Lap splits: 6:25 / 6:24. Grey Frees. Tempo effort. RS 697. Cool, 5°C; breezy. [M]
Week 20	83k - Good week & Parkrun. Weight 74.0kg. 286km last 4 weeks.

Date	Kms	Comments
Mon 14 May	8	5.07pm. Tharwa Dr Bridge in 46:15 (5:47/km) @ AHR 122 (74%), MHR 131. Grey Frees. Easy. Rib pain back (or maybe a torn muscle below left ribs?). Splits: 22:53 / 23:22. RS 705. Cold, 6°C; breezy. [L]
Tue 15 May	5	6.16pm. O/B Rose Cottage course in 25:48 (5:10/km) @ AHR 133 (81%), MHR 144. Grey Frees. Good pace but stride didn't feel smooth. Splits: 5:12, 5:08, 5:01, 5:12, 5:15. RS 686. Cold, 6°C; calm. [M]
Wed 16 May	11.4	3.37pm. Track, Calwell. 4k to track in 22:06 (5:32/km) @ AHR 123. 3000m tempo in 14:22.4 (4:47/km) @ AHR 139 (83%), MHR 145. Old Frees. Splits: 4:41.7, 4:48.7, 4:52.0 (starting HR 92). Felt good. 5 laps lane 6 (2185m) in 10:51 (4:58/km) @ AHR 132 (80%), MHR 143. Warm-down 2.2k home. RS 666. Sunny, 11°C; calm. [M]
Thu 17 May	9.8	4.33pm. Speedygeese. Early 8k with Geoff & Cathy O/B to YMCA Yacht Club. 46:51 (5:51/km) @ AHR 120 (73%), MHR 132. Grey Frees. Easy. Group warm-up lap of PH 1.8k. RS 703. Cool, 10°C; calm. [L]
Fri 18 May	10	4.57pm. School 10 in 55:20 (5:32/km) @ AHR 125 (76%), MHR 135. Grey Frees. Easy, but stode out on ks 6, 7 & 8 (5:12, 18, 17). An RS # PB. Splits: 27:45, 27:35. RS 692. Cold, 9°C; calm. [L]
Sat 19 May	6.1 6.6	8.50am. Easy lap Lake Ginninderra with Geoff, Zainab, Andrew & Ricky. Cold! -1°C; calm. [L] 3.00pm. Race: HM Eve 5k road. 30th in 22:21 (4:28/km) @ AHR 147 (90%), MHR 154. Kinvara. Didn't feel great warming up but OK/good in race (esp first 3k). Splits: 4:17, 4:22, 4:30 (13:09), 4:43, 4:29. AHRs: 137 / 149 / 150 / 150 / 150 /. Course PB is 21:46 from '08. 1.6k warm-up. RS 657. Sunny, 11°C; breezy. [B]
Sun 20 May	15.5	12.20pm. Acton Ferry Terminal. O/B Redwood forest near Airport. 1:31:20 (5:54/km) @ AHR 123 (75%), MHR 131. NB 1080s. Easy - tired from helping at HM. Urban Foods coffee: Ruth, CJ, Marg & Clint. RS 725. Sunny, 11°C; calm. [L]
Week 21	72k - Good 5k. More signs of improvement. Weight 73.5kg.
Mon 21 May	12	4.17pm. Rose Cottage 12 in 1:10:18 (5:52/km) @ AHR 122 (74%), MHR 132. Grey Frees. Easy pace. Low energy, so surprised at good RS (PB is 713 from 6 June '08). RS 715. Cold, 8°C; breezy. [L]
Tue 22 May	10	4.39pm. School 10 in 52:35 (5:16/km) @ AHR 133 (81%), MHR 140. Old Frees. Tempo effort. Leg strength still the weak link. This pace works leg muscles. Splits: 26:10, 26:25. RS 699. Cold, 7°C; windy. [M]
Wed 23 May	9.7	4:51pm. Track, Calwell. 3k to track in 18:36 @ AHR 112. 3059m (7 laps lane 6) in 18:21 (6:00/km) @ AHR 119 (73%), MHR 126. NB 1080s. 3.6k home. Recovery day. RS 714. Cold, 10°C; breezy. [L]
Thu 24 May	9.7	4.33pm. Speedygeese. Early 8k with Geoff O/B to YMCA Yacht Club. 45:56 (5:45/km) @ AHR 127 (77%), MHR 143. Grey Frees. Felt ordinary. Group O/B warm-up in rain. 1.7k. RS 729. Cold, 9°C; damp. [L]
Fri 25 May	10	4.47pm. Pines 10k in 55:33 (5:33/km) @ AHR 126 (77%), MHR 140. Grey Frees. Felt OK but the sections into the wind weren't a whole lot of fun. Splits: 27:35, 27:58. RS 700. Very cold, 0°C; windy. [L]
Sat 26 May	12	8.03am. Race: Parkrun 5k. 14th in 24:32 (4:54/km) @ AHR 140 (85%), MHR 150. Grey Frees. Tempo effort. Splits: 5:05, 4:55, 5:02, 4:55, 4:35. Warm-up 1k. Marty Dent new CR of 15:15. After, lap of lake with Geoff, Andrew, Lucia & Zainab - 6.1k in 38:27 (6:18/km) @ AHR 115 (73%), MHR 129. RS 687. Cold, 1°C; windy. [U]
Sun 27 May	15	11.46am. Rose Cottage 15 in 1:31:29 (6:06/km) @ AHR 124 (76%), MHR 135. Grey Frees. Have a cold so ran easily. Felt ordinary early but OK middle stages. HR up a bit (a good RS for this course about 730). Slight niggle right achilles. RS 756. Sunny, 8°C; breezy. [L]
Week 22	78k - Considering I've caught a cold, not too bad a week. Weight 73.5kg.
Mon 28 May	12	4.37pm. Rose Cottage 12 in 1:08:58 (5:45/km) @ AHR 124 (76%), MHR 134. Old Frees. Felt good and easy. A day where legs, cardio and energy well matched. Splits: 34:50, 34:08. No achilles problems. The old Frees are good for the achilles. Head cold improved. (an = course RS PB to 6 June '08). RS 713. Cool, 7°C; calm. [L]
Tue 29 May	10	5.02pm. Pines 10k in 56:32 (5:39/km) @ AHR 124 (76%), MHR 132. Old Frees. Easy run. Felt OK, but if yesterday was 5 stars, today was 3 1/2. Splits: 28:10, 28:22. RS 701. Cool, 9°C; calm. [L]
Wed 30 May	8	5.14pm. Tharwa Dr Bridge in 43:27 (5:26/km) @ AHR 128 (78%), MHR 138. Old Frees. Started fast, slowed due to tiredness (10-hr work day). Split: 21:20, 22:07. (RS# PB - 6 Feb '08 at 691). RS 695. Cold, 6°C; calm. [L]
Thu 31 May	14	4.33pm. Speedygeese. Early 8k with Geoff & Cathy to Kingston in 47:02 (5:53/km) @ AHR 120 (73%), MHR 130. Old Frees. Very easy - legs felt good and springy. Group warm-up + easy tempo laps of east rose gardens loop for 6k in 34:44 @ AHR 125, MHR 144. RS 706. Cool, 9°C; dead calm. [L]
Fri 1 Jun	10	5.16pm. Pines 10k in 58:53 (5:53/km) @ AHR 119 (73%), MHR 128. Old Frees. Very easy. Good RS number for a slow run (not much elastic recoil when jogging). Splits: 29:10, 29:43. RS 701. Cold, 7°C; calm. [L]
Sat 2 Jun	12	1.02pm. Race: YCRC Longstaff 8k. 17th in 40:10 (5:01/km) @ AHR 144 (88%), MHR 152. Old Frees. Strange race - felt really good. With Geoff & Andy for 2k; after beach stopped to tie shoe-lace (about 10 secs). Grass short, but very wet! Splits: 4:56, 4:46, 5:10, 4:56, 4:56, 4:45, 5:01, 5:04 + 37 secs. 4k race as warm-up in 22:51 @ AHR 130. RS 723. Wet, 7°C; calm. [B]
Sun 3 Jun	15	11.31am. Rose Cottage 15 in 1:28:32 (5:54/km) @ AHR 127 (77%), MHR 142. Old blue Frees (original). Steady. A little tired. Ks from 6:31 up to 5:18 down. Split: 44:50, 43:42. RS 750. Cool, 8°C; breezy. [L]
Week 23	81k - Good week included an encouraging race. Weight 73.5kg.
Mon 4 Jun	10	4.49pm. School 10 in 59:06 (5:55/km) @ AHR 121 (74%), MHR 132. Old blue Frees. Tired from work today. Felt OK but not much spring in the legs. Splits: 29:52, 29:14. RS 715. Cold, 6°C; windy. [L]
Tue 5 Jun	8	5.04pm. O/B Tuggie Creek bike path. 40:56 (5:07/km) @ AHR 136 (83%), MHR 145. Splits: 19:35, 21:21. Saucony Kinvara. Good tempo run. Quite a headwind back up the hill. RS 696. Cold, 4°C; windy! [M]
Wed 6 Jun	10	4.58pm. School 10 in 57:42 (5:46/km) @ AHR 121 (74%), MHR 131. Grey Frees. Recovery run - bit of a 'Cliffy shuffle'. Good to have this pace feeling easy. Splits: 28:50, 28:52. RS 698. Cold, 5°C; breezy. [L]
Thu 7 Jun	14	4.33pm. Speedygeese. Early 8k with Geoff & Cathy to YMCA Yacht Club, back via Stirling Hills. 48:09 (6:01/km) @ AHR 119 (73%), MHR 134. Old Frees. Easy. Felt OK. Group warm-up followed by steady out/back running on western side footpath, total of 6k. RS 716. Cold, 5°C; calm. [L]
Fri 8 Jun	10	5.05pm. Pines 10k in 56:14 (5:37/km) @ AHR 124 (76%), MHR 133. NB 1080s. Felt great! All parts in alignment today: muscles (springy), HR (low), niggles (none). Would have been a good day for a race! Thankful for the streak as I may not have run today (tired beforehand). Splits: 27:49, 28:25. RS 697. Cold, 4°C; breezy. [L]
Sat 9 Jun	16	1.55pm. War Memorial solo - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels, Anzac Pde. 1:31:31 (5:43/km) no HR (forgot strap). Grey Frees. Great weather: T-shirt, no gloves! Sunny, 10°C; calm. [L]
Sun 10 Jun	12	12.02pm. 5k to Calwell Track via Richardson PS in 30:56 (6:11/km) @ AHR 114 (70%), MHR 125. Track being used for soccer (was going to run 5000m @ HR 130), so 7k home around Tugg Homestead in 40:26 (5:47/km) @ AHR 125 (76%), MHR 134. Old blue Frees. RS 705 + 722. Cool, 9°C; sunny. [M]
Week 24	80k - Good tempo Tues & 10k Fri. Weight 74.0kg. 311km last 4 weeks.

Date	Kms	Comments
Mon 11 Jun	15	9.49am. Race: Sri Chinmoy 5 mile (course is 8.115k). 24th in 38:43 (4:46/km) @ AHR 143 (87%), MHR 151. Grey Frees. Felt good. Holding back a bit - more like a hard tempo run (as shown by HR data). 'Mile' splits: 7:43, 7:40, 7:44, 7:50, 7:46. 4k warm-up, 3k slow jog warm-down. RS 682. Cool, 5°C; calm. [U]
Tue 12 Jun	10	5.01pm. School 10 in 63:25 (6:21/km) @ AHR 113 (69%), MHR 125. NB 1080s. Recovery run. Tired today so jogged as easily as possible. Splits: 31:40, 31:45. RS 717. Cool, 6°C; breezy. [L]
Wed 13 Jun	10	5.07pm. School 10 in 58:36 (5:52/km) @ AHR 121 (74%), MHR 130. Grey Frees. Another easy run. No LLs-style half cartwheels today. Splits: 28:52, 29:44. RS 709. Cool, 7°C; breezy. [L]
Thu 14 Jun	12	4.33pm. Speedygeese. Early 8k with Geoff & Cathy O/B to YMCA Yacht Club. 46:03 (5:45/km) @ AHR 124 (76%), MHR 139. Grey Frees. A couple of quicker ks coming back with Cathy. Felt OK, but stride not smooth (tight right quad since Monday's race). Group warm-up + easy running west side footpath, 4k total. RS 714. Cool, 11°C; calm. [L]
Fri 15 Jun	8	8.26pm. O/B over Outtrim Ave turning at #47. 47:34 (5:57/km) @ AHR 119 (73%), MHR 135. Old Frees. Easy again. Worked from before sunrise to after sunset. Stride better but still a little off. RS 708. Cold, 5°C; breezy. [L]
Sat 16 Jun	16	12.12pm. Stromlo, after ACT CC Champs. 8 laps 2k loop in 1:29:24 (5:35/km) @ AHR 134 (82%), MHR 146. Old Frees. Stride felt much smoother today but HR on the high side. Very even effort. 2k Splits + HR: 11:10 (125) 11:11 (131) 11:10 (133) 11:12 (134) 11:13 (136) 11:12 (137) 11:11 (139) 11:05 (140). RS 749. Cool, 8°C; overcast. [M]
Sun 17 Jun	10	8.18am. Stromlo. 4 laps of the 2.5k loop with Geoff in 60:12 (6:01/km) @ AHR 121 (74%), MHR 130. Old Frees. Easy running. Felt pretty good for an AM run. RS 728. Cold, 3°C; overcast. [L]
Week 25	81k - Good 5 mile but recovery took a while (DOMS). Weight 74.0kg.
Mon 18 Jun	10	5.03pm. School 10 in 54:13 (5:25/km) @ AHR 129 (79%), MHR 139. Old Frees. Legs/body agreeable to a faster run today. Good cadence. Relaxed. Splits: 27:08, 27:05. RS 699. Cold, 4°C; calm. [M]
Tue 19 Jun	12	4.33pm. Rose Cottage 12 in 1:06:37 (5:34/km) @ AHR 130 (79%), MHR 141. Old Frees. Felt good (similar to yesterday). Ks 4 &smp; 5 'up' (6:10, 6:03); 8 & 9 'down' (5:20, 5:03). Splits: 33:50, 32:47. RS 723. Cold, 6°C; breezy. [M]
Wed 20 Jun	10	5.03pm. Pines 10k in 58:48 (5:53/km) @ AHR 119 (76%), MHR 132. Old Frees. Easy run. Felt OK but right calf was a little 'tight' / niggly at times. Splits: 29:10, 29:38. RS 700. Cold, 3°C; calm. [L]
Thu 21 Jun	12	4.34pm. Speedygeese. Early 8k with Geoff O/B to YMCA Yacht Club. 45:41 (5:43/km) @ AHR 124 (76%), MHR 135. Grey Frees. This pace felt pretty easy. Niggle right ITB (high up) during group run (cooled down from early run?). Group warm-up + easy running west side footpath, 4k total. RS 708. Cold, 3°C; windy. [L]
Fri 22 Jun	6	5.09pm. School 10k course to Calwell shops, loop back + some street O/Bs to make 6k at home. 31:58 (5:20/km) @ AHR 131 (80%), MHR 143. Old Frees. Ran a little quicker than usual to keep warm. Felt OK, but tired. ITB OK today. RS 698. Cold, 3°C; windy. [M]
Sat 23 Jun	16	10.47am. War Memorial with Andy - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels, Anzac Pde. 1:30:58 (5:41/km) @ AHR 124 (76%), MHR 136. Grey Frees. Felt OK but into the wind ks not much fun. Best ever (PB) RS # for this course. RS 705. Sunny, 3°C; windy. [L]
Sun 24 Jun	14.3	9.28am. Vets' Mt Ainslie handicap - 9.3k in 55:01 (5:50/km) @ AHR 128 (78%), MHR 148. Old Frees. Easy, but for a bit of fun ran the last 500m downhill fast (sub-4 minute k pace). Walked steeper hills. Didn't feel that great. 5k warm-down towards Majura in 32:10 (6:26/km) @ AHR 120. RS 757. Cold, 4°C; breezy. [L]
Week 26	80k - Good week and long run. Weight 74.5kg.
Mon 25 Jun	10	3.58pm. Anti-clockwise lap of Mt Ainslie from War Memorial side + 700m to make 10k. 53:41 (5:22/km) @ AHR 135 (82%), MHR 146. Grey Frees. Felt good. Even effort - k up the hill 6:23, others between 4:59 and 5:38. Rolling hills of this course are good for building leg strength. RS 725. Cool, 6°C; sunny. [M]
Tue 26 Jun	13.6	4.05pm. Speedygeese Dickson. Mt Majura loop with Geoff & Kym. 1:21:55 (6:01/km) @ AHR 124 (76%), MHR 139. Grey Frees. Kym late so ran back for her (400m longer course). Easy. Felt good. RS 747. Cold, 6°C; sunny. [L]
Wed 27 Jun	5	4.34pm. Track, Calwell. 2k w'up top oval in 12:38. 3000m Slow Race Test in lane 6 (7 laps in 15:33 - 3,059m). 15:15 (5:05/km) @ AHR 138. Starting HR 126. Splits: 4:53, 5:10, 5:12. Old Frees. Well, that's a PB for this test - previously 15:17 in Sept '07. Good as legs not that springy & lane 6 softer than 1. RS 702. Brief sun, 8°C; calm. [M]
Thu 28 Jun	5	4.05pm. O/B to Calwell Shops bridge via dirt paths in 28:27 (5:41/km) @ AHR 123 (75%), MHR 135. Old Frees. Easy run. Felt slower than this which is good I guess. RS 700. Sunny, 10°C; calm. [L]
Fri 29 Jun	5	4.24pm. Surfers Paradise. From Marriott south on promenade then north to Southport Surf Club & back. 28:40 (5:44/km) @ AHR 125 (78%), MHR 134. Grey Frees. Felt slower. HR high before and during (travel?). Lots of people out. Before, met Andy, Beki, Em and Jay. Had a chat to Troopy at the Expo. RS 717. Warm, 17°C; sunny. [L]
Sat 30 Jun	12	6.30am. Race: Gold Coast 10k. 496th in 45:11 (4:31/km) @ AHR 148 (92%), MHR 154. Kinvara 2. Happy! Best 10k since July '08. Splits + AHR: 4:29 (137) 4:31 (147) 4:25 (148) 4:27 (150) 4:32 (150) - 22:24 - 4:35 (149) 4:38 (150) 4:36 (150) 4:33 (150) 4:24 (152) - 22:47. 2k jog warm-up + 4 x 50m strides. First km chaotic but then a clear run. Raced by feel - never once looked at the Garmin. 26 secs to start mat. Felt good (strong) all the way but not 100% rested - longer taper? Placed 7th/109 M55-59. RS 669. Mild, 12°C; breezy. [B]
Sun 1 Jul	11.4	7.12am. Sth to Broadbeach (walk breaks) - watched marathoners pass, then headed back north to finish with Em from Melbourne, fast at times (last k 5:02!) but mostly steady. Grey Frees. Felt OK/good. Mild, 14°C; sunny. [L]
Week 27	62k - Very happy with the 10k. Weight 74.0kg.
Mon 2 Jul	9	5.46am. Sth on promenade towards Broadbeach, back north in 57:06 (6:21/km) @ AHR 116 (72%), MHR 128. Grey Frees. Legs a bit tight so jogged very easily. RS 736. Sunrise at Main Beach. Cool, 10°C; calm. [L]
Tue 3 Jul	10	4.24pm. School 10 in 60:48 (6:05/km) @ AHR 122 (76%), MHR 131. NB 1080s. Quite a few niggles first 2k but OK after that. Didn't enjoy the run - stomach issues & cold. RS 742. Cold, 5°C; calm. [L]
Wed 4 Jul	10	2.51pm. Clockwise lap of Mt Ainslie from War Memorial side + 700m. 55:33 (5:33/km) @ AHR 137 (85%), MHR 149. Grey Frees. OK muscularly but HR high (not recovered from race). RS 761. Sunny, 5°C; breezy. [M]
Thu 5 Jul	8	4.32pm. Tharwa Dr Bridge in 44:25 (5:33/km) @ AHR 130 (81%), MHR 144. Grey Frees. Legs good again (similar to yesterday) but HR still on the high side. Blood results back today - Haemoglobin 143 g/L (OK for me - normal is 135-180), Haematocrit 0.45, Red Cells 4.9, Cholesterol 5.0, LDL 2.9 (a bit high). RS 722. Cold, 5°C; breezy. [M]
Fri 6 Jul	10	1.06pm. Clockwise on trail around Mt Tuggeranong, then Calwell High. 57:04 (5:42/km) @ AHR 132 (82%), MHR 142. Grey Frees. Felt OK - steady run. Slow on uphills. RS 753. Sunny, 7°C; breezy. [M]
Sat 7 Jul	15	10.42am. War Memorial with Andy and Susan - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels, stop bottom Anzac Pde. 1:25:24 (5:42/km) @ AHR 129 (80%), MHR 144. Grey Frees. Legs tired and HR still high. Lunch after at the cafe + Susan's friend Amanda. RS 734. Sunny, 7°C; dead calm. [M]
Sun 8 Jul	8	1.25pm. Tharwa Dr Bridge in 44:33 (5:34/km) @ AHR 130 (81%), MHR 143. Old Frees. Stride felt smooth, light and easy. HR still on the high side for this pace. RS 724. Mild, 9°C; sunny. [M]
Week 28	70k - Slow recovery from 10k. Weight 74.5kg. 293km last 4 weeks.

Date	Kms	Comments
Mon 9 Jul	8	5.01pm. Christmas St (new O/B - Tharwa Dr to trail behind houses, middle 3k hilly). 46:03 (5:45/km) @ AHR 129 (80%), MHR 142. Old Frees. Easy. Stride good. 5:27, 5:30, 6:13, 6:07, 5:27, 5:25, 5:49, 6:04. RS 743. Cold, 7°C; calm. [M]
Tue 10 Jul	8	5.05pm. O/B Tuggie Creek bike path. 43:07 (5:23/km) @ AHR 133 (83%), MHR 145. Splits: 21:05, 22:02. Old Frees. A little tired (work). Felt hot! (too many layers). RS 717. Cool, 8°C; wet. [U]
Wed 11 Jul	8	4.55pm. Christmas St 8k. 45:16 (5:40/km) @ AHR 128 (80%), MHR 140. Grey Frees. Movement felt OK but weak on the hills (tired - 10-hour work day). RS 724. Cool, 6°C; overcast. [M]
Thu 12 Jul	8	5.04pm. School 8 in 43:14 (5:24/km) @ AHR 130 (81%), MHR 140. Old blue Frees. Moving well. Work related tiredness the limiting factor. I'm liking 8k as a daily distance in winter. RS 703. Cool, 8°C; damp. [M]
Fri 13 Jul	8	5.04pm. Tharwa Dr Bridge in 45:14 (5:39/km) @ AHR 125 (78%), MHR 134. Old blue Frees. Splits: 21:59 / 23:15. Easy running - backed off on the uphills. RS 707. Cool, 10°C; breezy. [L]
Sat 14 Jul	16	10.25am. War Memorial with Andy and Susan - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels, Anzac Pde. 1:30:20 (5:39/km) @ AHR 128 (79%), MHR 138. Grey Frees. Felt better than last week. Improved RS number. Coffee, lunch after at the cafe. RS 723. Some sun, 5°C; windy. [M]
Sun 15 Jul	14	12.03pm. War Memorial - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave Bridge, Anzac Pde. 1:19:23 (5:40/km) @ AHR 124 (77%), MHR 132. Old Frees. Surprisingly good. Felt easy. Short version of yesterday's course. Low RS # (10 hours' sleep may have helped). RS 703. Sunny, 3°C; very windy! [L]
Week 29	70k - Came good at the end of the week. Weight 74.5kg.
Mon 16 Jul	8	5.03pm. School 8 in 47:47 (5:58/km) @ AHR 119 (74%), MHR 134. Old Frees. Easy but wasn't moving smoothly. Tired from an 11-hour day at work. RS 711. Cold, 7°C; calm. [L]
Tue 17 Jul	8	4.58pm. Christmas St 8k. 45:22 (5:40/km) @ AHR 127 (79%), MHR 142. Grey Frees. Tried to run the hills with 'strength' but had to fake it a bit. Middle of the run felt good. RS 720. Cold, 6°C; calm. [M]
Wed 18 Jul	8	5.23pm. O/B Tuggie Creek bike path. 43:42 (5:28/km) @ AHR 126 (78%), MHR 139. Splits: 21:20, 22:22. Grey Frees. Movement felt terrible; forced. Tired: long work day. Quite good RS # though. Strange. RS 688. Cold, 5°C; calm. [L]
Thu 19 Jul	8	5.08pm. Christmas St 8k. 45:15 (5:39/km) @ AHR 129 (80%), MHR 143. Old Frees. Stride felt much smoother today. The two hilly ks were 6:15 and 6:08. RS 730. Cold, 5°C; calm. [M]
Fri 20 Jul	8	5.14pm. Tharwa Dr Bridge in 46:24 (5:48/km) @ AHR 120 (75%), MHR 133. Old Frees. Splits: 22:55 / 23:29. Easy - shuffled, but a smooth shuffle (PB course RS # 6th Feb '08 at 691). RS 696. Cool, 8°C; breezy. [L]
Sat 21 Jul	17	12.16pm. Race: YCRC Runners Shop 5k. 35th in 22:40 (4:32/km) @ AHR 147 (91%), MHR 155. Kinvara 2. Ran by feel (didn't look at the Garmin). Caught Hugh just after 1k, then picked up others. Felt like I was moving well but didn't feel fresh. Splits + AHR: 4:32 (138) 4:26 (147) 4:36 (150) 4:35 (151) 4:31 (151). Warm-up 2k jog. Afterwards ran 10k race 'steady' in 53:29 (5:21/km) @ AHR 135 (84%), MHR 141. RS 666. Cool, sunny, 8°C; breezy. [B]
Sun 22 Jul	8	10.43am. School 8 in 48:16 (6:02/km) @ AHR 118 (73%), MHR 129. Old Frees. Easy recovery run. Legs and body telling me they'd run hard yesterday. RS 712. Cold, sunny, 6°C; windy. [L]
Week 30	65k - OK training week. Race could have been better. Weight 74.5kg.
Mon 23 Jul	10	4.46pm. Pines 10k in 55:36 (5:34/km) @ AHR 128 (80%), MHR 136. Old Frees. OK for feeling tired prior to starting. Ran steadily at MAF effort. Splits: 27:33, 28:03. RS 712. Cool, 9°C; calm. [M]
Tue 24 Jul	8	4.53pm. Christmas St 8k. 44:41 (5:35/km) @ AHR 128 (79%), MHR 138. Grey Frees. Felt good. Didn't die on the hills tonight. Movement smooth. Hilly ks: 6:10 and 5:56. RS 715. Cool, 7°C; calm. [M]
Wed 25 Jul	8	5.18pm. Tharwa Dr Bridge in 49:35 (6:12/km) @ AHR 117 (73%), MHR 130. Old Frees. Splits: 24:01 / 25:34. Felt bad: blood sugar problem. Too soon following eating. A 1/3 run. RS 725. Cool, 8°C; calm. [L]
Thu 26 Jul	9.8	4.34pm. Speedygeese. Early 8k with Geoff, Jen & Cathy O/B Yacht Club + lap of PH. 46:44 (5:51/km) @ AHR 120 (75%), MHR 135. Old Frees. Easy, felt good. Group warm-up 1.8k. RS 701. Cool, 8°C; breezy. [L]
Fri 27 Jul	8	5.08pm. School 8 in 45:26 (5:41/km) @ AHR 122 (76%), MHR 132. Old Frees. Easy. Movement felt good. Low RS # - I think helped by two prior easy days, good sleep and 'normal' work days. RS 693. Cold, 7°C; calm. [L]
Sat 28 Jul	17.2	9.03am. Race: Bush Capital 16k. 60th in 1:26:14 (5:23/km) @ AHR 139 (86%), MHR 149. Grey Frees. With Jen for 1k but she was too fast. Ran at an even effort, a bit slower than race pace. Splits: 5:58, 5:14, 4:47, 5:15, 5:06, 4:50, 5:19, 5:55, 8:16, 5:25, 4:46, 5:07, 4:55, 5:26, 5:07, 4:47. Movement felt good on the flatter bits. Walked the steep hills. Compares favourably to the '07 and '09 races. 1.2k easy jog warm-up. RS 749. Foggy, -2°C; calm. [U]
Sun 29 Jul	12	11.31am. Rose Cottage 12 in 1:10:21 (5:52/km) @ AHR 122 (76%), MHR 134. Old Frees. Felt good: moving well with springy legs. No soreness from yesterday. Good RS # (PB is 713 from 6 June 2008). Splits: 36:16, 34:05. Kms from 6:30 (up) to 5:26 (down). RS 715. Cool, 7°C; sunny. [L]
Week 31	73k - Good training week and race. Weight 74.0kg.
Mon 30 Jul	8	4.59pm. School 8 in 45:42 (5:43/km) @ AHR 123 (76%), MHR 132. Old Frees. Easy, rolling the legs over. Felt OK, but tired from work/lack of sleep. Day # 241. RS 703. Cold, 4°C; windy. [L]
Tue 31 Jul	10	5.05pm. Pines 10k in 55:03 (5:30/km) @ AHR 126 (78%), MHR 136. Old Frees. Happy as left hammy was niggly after yesterday's run - fine today. Form good until I increased pace, then lost it. Mechanically, I'd benefit now from some sessions of 100 - 150m repeats at 3:50 - 4:00 per k pace. Splits: 27:23, 27:40. RS 694. Cold, 5°C; breezy. [L]
Wed 1 Aug	8	5.16pm. Christmas St 8k. 46:20 (5:48/km) @ AHR 124 (77%), MHR 138. Old Frees. Easy, felt OK. Full moon rising in the east. Hilly ks: 6:14 and 6:04. RS 718. Cold, 4°C; breezy. [L]
Thu 2 Aug	10.4	4.35pm. Speedygeese. 8.5k with Jen & Cathy anti-clockwise Central Basin, new Chinese Embassy. 48:35 (5:43/km) @ AHR 124 (77%), MHR 135. Grey Frees. Easy, felt good. Group warm-up 1.8k. RS 709. Cold, 5°C; windy. [L]
Fri 3 Aug	8	5.13pm. Tharwa Dr Bridge in 46:10 (5:46/km) @ AHR 120 (75%), MHR 132. Old Frees. Splits: 22:58 / 23:12. Very easy. Low HR and good RS # but body tired. RS 693. Cold, 5°C; breezy. [L]
Sat 4 Aug	18	10.19am. War Memorial with Andy & Susan - Mt Ainslie track, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Lotus Bay, Blundels, stop bottom Anzac Pde. 1:42:45 (5:43/km) @ AHR 122 (76%), MHR 134. Grey Frees. Good until 16k where I ran out of gas. Very good RS for a long run. Lunch after at the cafe. RS 696. Cool, 6°C; windy! [L]
Sun 5 Aug	7.6	3.34pm. Race: Fadden Pines Cross Country - 2,500m handicap race in 11:53 (4:45/km) @ AHR 140 (87%), MHR 154. Lap splits: 5:58/5:55. Old Frees. Took a while to get going. Closer to tempo than race effort. Short warm-up, longer warm-down on single tracks with Geoff. RS 665. Cool, 7°C; overcast. [U]
Week 32	70k - Good training week. Weight 74.0kg. 278km last 4 weeks.

Ewen's Running Diary - 2012