How Ewen runs ... my running diary for 2013

Ewen's Running Diary - 2013

This page is my running diary for 2013. Clicking here will scroll this page so you can see how the year finished.
I also keep a blog of writing which is updated approximately weekly.

I have diaries going back to 1981 and I started running in October 1979.

My running goal for 2013 - Run 5k in 21 minutes, 13 seconds.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022

Date	Kms	Comments
Mon 31 Dec	10.3	7.41pm. Wagga - O/B via Boat Club to SE corner of Lake Albert. 57:03 (5:32/km) @ AHR 126 (78%), MHR 133. Grey Frees (thin socks). Quicker than yesterday, same HR. Saw one runner, quite a few cyclists, walkers, dogs, water skiers. RS 698! Warm, 25°C; calm. [M]
Tue 1 Jan	13	6.58pm. Stopped at PH on the drive from Wagga - Chinese Embassy annex, Comm Bridge, Boathouse, Kings Ave, Telopea Park & back to tunnel past CE. 1:13:34 (5:40/km) @ AHR 126 (78%), MHR 135. Grey Frees. Was going to run 10, but extended it to 13. Felt OK. RS 713. Warm, 22°C; windy (westerly). [M]
Wed 2 Jan	7	8.10pm. Johnson Dr 7k in 38:33 (5:30/km) @ AHR 126 (78%), MHR 134. Old Frees. Ran as quickly as I could while still having it feel easy. RS 694. Mild, 15°C, windy. [M]
Thu 3 Jan	9	8.11pm. Track, Calwell. 2k warm-up to the track in 12:04. Then in lane 6, 11.5 laps (5,025m) in 26:58 (5:22/km) @ AHR 134 (83%), MHR 139. Old Frees. Legs OK but glad I didn't race tonight. Grass in good nick. Headwind up the hill. 2k slow jog home. RS 719. Warm, 24°C; breezy. [H]
Fri 4 Jan	5	7.32pm. Track, Calwell. 2k there in 12:15. 7 laps of lane 6 (3,059m) in 17:38 (5:46/km) @ AHR 123 (76%), MHR 130. Old Frees. Very easy - felt OK. Headwind uphill again. RS 709. Hot, 29°C; breezy. [M]
Sat 5 Jan	15.5	7.09am. Ferry Terminal. West Basin clockwise with Andy & Jen. 1:26:54 (5:36/km) @ AHR 132 (82%), MHR 142. Grey Frees. Ran at my pace - Andy & Jen dropped me after 3k. They stopped from time to time, then got lost. Splits: 6:15, 5:38, 30, 29, 21, 23, 41, 30, 31, 43, 29, 32, 40, 56, 33, 16. Felt OK. RS 740. Warm, 21°C; calm. [H]
Sun 6 Jan	10.2	8.05am. Stromlo solo. 4 x 2500m (progressive). 14:54, 13:48, 12:54, 12:20 - MHRs: 132, 138, 148, 153. Standing recoveries of 4 minutes. Start/finish at 100m mark (shady trees). Movement felt quite good in the middle two. Old Frees. Warm, 22°C; calm. [M]
Week 01	70k - Considering the heat, good week to start 2013. Weight 75.0kg.
Mon 7 Jan	10.5	5.35pm. Speedygeese. 2.5k warm-up. 20-minute tempo using the 275m Rose Gardens east side loop (steady). Extra warm-down to lake and back with Craig and Peter (8k total, ave HR 127). Grey Frees. Good to have Cookie back. Felt better as the session went on. Hot, 31°C; breezy. [M]
Tue 8 Jan	8	8.07pm. Track, Calwell. 3k warm-up to track in 18:03. Then in lane 6, 11.5 laps (5,025m) in 29:03 (5:47/km) @ AHR 126 (78%), MHR 132. Old Frees. Tailwind up the hill! RS 728. Warm, 27°C; windy. [M]
Wed 9 Jan	10	7.55pm. Track, Calwell. Pines 5k to track in 28:42 (5:44/km) @ AHR 119 (74%), MHR 129. 7 laps of lane 6 (3,059m) in 16:18 (5:20/km) @ AHR 133 (83%), MHR 138. Old Frees. Felt OK, but not good enough to run faster. Left ITB, right knee niggles. Back straight headwind. 2k w-down. RS 709. Mild, 18°C; windy. [M]
Thu 10 Jan	10	8.04pm. School 10 in 53:48 (5:23/km) @ AHR 134 (83%), MHR 145. Old Frees. Tempo effort. High HR. Didn't feel strong on the uphill bits. Splits: 26:32, 27:16. RS 721. Smoky, 24°C; windy. [H]
Fri 11 Jan	5	7.55pm. Track, Calwell. 2k there in 12:01. 7 laps of lane 6 (3,059m) in 17:52 (5:50/km) @ AHR 122 (76%), MHR 126. Old Frees. Easy. Felt carb depleted. RS 713. Hot, 28°C; calm. [M]
Sat 12 Jan	15	7.36am. War Memorial with Andy. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:28:20 (5:53/km) @ AHR 124 (77%), MHR 136. Grey Frees. Struggled early. Tired, sore legs. Splits: 6:21, 6:25, 6:15, 6:03, 5:56, 6:14, 5:41, 5:36, 5:38, 5:49, 5:36, 5:34, 5:50, 5:40, 5:38. RS 730. Overcast, 20°C; calm. [M]
Sun 13 Jan	10.5	8.06am. Stromlo with Geoff, Andrew, Garry, Peter, Sarah, Kylie & Abi. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:40, 4:41, 4:36, 4:33 - MHRs: 146, 147, 148, 147. 800m slow jog recoveries. Old Frees. Breathing and HR comfortable, legs tired. 2.5k warm-up, 1.5k warm-down. Smoky, 20°C; calm. [B]
Week 02	69k - OK week. Heat and tiredness a problem. Weight 74.5kg.
Mon 14 Jan	13	4.31pm. Speedygeese. Early 8k with Geoff, Andrew & Cathy to Kingston in 44:33 (5:34/km) @ AHR 128 (80%), MHR 142. Grey Frees. Steady - legs didn't feel that great. Group session easy (100m hills west side - only jogged a few). 5k total. RS 713. Mild, 18°C; windy. [M]
Tue 15 Jan	8	6.35pm. Track, Calwell. Tharwa Dr 4k to track in 22:26 (5:37/km) @ AHR 126. 7 laps of lane 6 (3,059m) in 17:37 (5:46/km) @ AHR 128 (80%), MHR 133. Old Frees. Easy - legs still not great. Track soft. Headwind up the hill. Day #404 of the run-streak. RS 737. Warm, 24°C; windy. [M]
Wed 16 Jan	nil	Rest Day. Strange not running, but good to end the #runstreak as planned.
Thu 17 Jan	10	7.48pm. Track, Calwell. 4k there in 23:22 (5:51/km) @ AHR 122. Lane 6, 11.5 laps (5,025m) in 25:26 (5:04/km) @ AHR 146 (91%), MHR 152. Old Frees. Hard tempo pace. Legs great this morning, OK tonight. Grass mown, but quite soft north and west sides - good for the legs though. 1k warm-down. RS 739. Warm, 28°C; calm. [H]
Fri 18 Jan	nil	Late decision not to run. Still 35C at 8pm and long run in the morning.
Sat 19 Jan	15	8.06am. Ferry Terminal. East Basin clockwise + 500m with Geoff & Andy. 1:23:17 (5:33/km) @ AHR 134 (83%), MHR 146. Grey Frees. Stride a bit off. Aerobically OK although HR higher than it has been. Splits: 6:12, 5:47, 28, 32, 45, 11, 28, 27, 48, 31, 32, 11, 38, 06, 40. Coffee at Urban Foods + Ruth. RS 744. Mild, 17°C; breezy. [H]
Sun 20 Jan	11.3	7.20am. Stromlo - easy jogging with Geoff while watching the trial races for the World XC teams, then 5k with Andrew at his 'easy' pace - 26:09 (5:14/km) @ AHR 132 (82%), MHR 145. Old Frees. Didn't feel too bad. Think the long easy warm-up helped. RS 690. Mild, 16°C; calm. [H]
Week 03	57k - First rest days since 2011. OK long run. Weight 75.0kg.
Mon 21 Jan	14.3	4.30pm. Speedygeese. Early 8k with Geoff & Cathy to Kingston in 45:36 (5:42/km) @ AHR 128 (80%), MHR 137. Old Frees. Group sprint relays lower grass flagpoles - teamed with Cookie, Ruth & Sophie. I ran 26 x approx 90m fairly hard (max HR 149). RS 730. Warm, 31°C; breezy. [M]
Tue 22 Jan	9	7.45pm. To the track - being fertilised/sprayed, so anti-clockwise Mt Tug. 55:33 (6:10/km) @ AHR 119 (74%), MHR 132. Old Frees. Legs tired! Walked hills. RS 734. Warm, 24°C; breezy. [M]
Wed 23 Jan	10	7.32pm. O/B Theo Trail. 57:21 (5:44/km) @ AHR 130 (81%), MHR 142. Grey Frees. Felt OK, but have lost hill strength. 2Fs calls this course 'flattish' (haha). Splits: 5:29, 6:02, 6:00, 6:18, 5:38, 25, 48, 12, 34, 48. RS 746. Mild, 16°C; breezy. [M]
Thu 24 Jan	7	7.46pm. Track, Calwell. 3k w'up, 17:56 @ AHR 113. 7 laps of lane 6 (3,059m) in 17:37 (5:46/km) @ AHR 123 (76%), MHR 130. Old Frees. Left knee sore. 6 x 100m strides after. RS 708. Mild, 25°C; windy. [M]
Fri 25 Jan	3	7.50pm. Track, Calwell. 2k warm-up to the track. 1 x stride. 5 x 200m, slow walk back 2:05 recoveries. 48.2, 46.0, 46.2, 45.9, 45.3. Old Frees. That was an eye-opener. Movement felt good, but the times were slow. Middle distance form (didn't sprint). 17 kph headwind last 120m. Warm, 25°C; windy. [M]
Sat 26 Jan	9	8.03am. Race: Parkrun 5k. 50th in 24:02 (4:48/km) @ AHR 147 (91%), MHR 153. Grey Frees. Struggled! Not sure why. Splits: 4:49, 4:46, 4:50, 4:59, 4:37. Warm-up 1k incl strides, 3k warm-down at LBG on way home (super struggle - 6:36/km, RS 765 - had intended to run 8k). RS 707. Warm, humid, 22°C; breezy. [B]
Sun 27 Jan	11	7.36am. Stromlo with Geoff, Andrew & Peter (late). 3 x 1000m 'down' - 500m loop to 2k loop. 4:12, 4:07, 4:01 - MHRs: 149, 154, 157. 700m jog up recoveries. Old Frees. Felt much better than yesterday - movement good. Could have run a little faster. 2.5k warm-up. Warm-down watching Peter finish his. Humid! 21°C; calm. [B]
Week 04	63k - Slow race, good Stromlo. Weight 75.0kg. 259km last 4 weeks.

Date	Kms	Comments
Mon 28 Jan	12 8.4	7.32pm. Race: Mt Rob Roy 10k in 57:08 (5:43/km) @ AHR 136 (84%), MHR 151. Grey Frees. Steady - ahead of Charlie for 4k before slowing down. RS 777! Calm, 21°C; humid! [H] 5.35pm. Speedygeese. Group 600m 'hill' loops west side soccer field (easy). Ave HR 120 (75%), MHR 135. Old Frees. Legs felt OK and body not overly tired. Mild, 19°C; light rain. [H]
Tue 29 Jan	9	6.16pm. Race: YCRC Summer Series: Stromlo 5k - 49th in 25:59 (5:12/km) @ AHR 134 (83%), MHR 141. Old blue Frees. Splits: 12:48, 13:12. Legs not happy so ran at tempo effort. Would have been a good day for a rest day! 1.5k warm-up. 2.5k warm-down with Geoff, Craig & Susan. RS 697. Mild, 22°C; windy. [H]
Wed 30 Jan	nil	Rest day (planned). It was nice this evening too!
Thu 31 Jan	9	7.32pm. Track, Calwell. 3k warm-up to the track in 17:42 (5:54/km) @ AHR 118. Lane 6, 11.5 laps (5,025m) in 27:03 (5:23/km) @ AHR 137 (85%), MHR 143. Old Frees. Steady run - felt OK but HR high (fitness?). 200m backwards (awkward). 800m warm-down. RS 737. Warm, 24°C; calm. [H]
Fri 1 Feb	10	7.02pm. Rose Cottage 10 via paddock in 58:36 (5:52/km) @ AHR 122 (76%), MHR 134. Old Frees. Legs, heart, lungs and body agreeable. Felt smooth, easy. RS 716. Cool! 11°C; breezy. [M]
Sat 2 Feb	13	8.05am. Ferry Terminal with Geoff & Ricky. Museum loop, O/B Boathouse. 1:20:23 (6:11/km) @ AHR 123 (76%), MHR 133. NB1080s. Legs not happy. Coffee WM with Ruth. RS 761. Cool, 7°C; windy. [M]
Sun 3 Feb	11	7.37am. Stromlo with Geoff, Andrew, Kylie & Miranda. 4 x 1000m 'down' - 500m loop to 2k loop. 4:38, 4:15, 4:10, 4:29 - MHRs: 143, 152, 153, 147. 700m jog up recoveries. Old Frees. Legs very tight - couldn't stride out at all. Slow warm-down with Geoff & Miranda. Cool, 10°C; calm. [B]
Week 05	72k - Struggled this week. Not sure why. Weight 74.5kg.
Mon 4 Feb	14	4.31pm. Speedygeese. Early 8k with Geoff & Miranda to Kingston easy in 49:45 (6:13/km) @ AHR 120 (75%), MHR 127. Old Frees. Group 365m relays east Rose Gardens 'easy' with Susan & Cookie. Felt OK. This should be a good recovery day. RS 746. Mild, 19°C; windy. [M]
Tue 5 Feb	12	6.15pm. Race: YCRC Summer Series: Boathouse (east) 5k - 54th in 24:04 (4:49/km) - No HR data (Garmin flat). Saucony Kinvara. Tempo effort - easy start, steady first half catching Charlie, strong last 2k. Splits: 12:12, 11:52. 3k warm-up, 4k warm-down with Geoff, Ruth, Susan & Andy. Warm, 23°C; calm. [B]
Wed 6 Feb	8	7.29pm. Track, Calwell. 3k to the track in 18:17 (6:06/km) @ AHR 114. 7 laps of lane 6 (3,059m) in 17:29 (5:43/km) @ AHR 125 (78%), MHR 130. Old Frees. Legs needed an easy day after yesterday. Grass in perfect condition - mown and soft, even on the back straight. RS 714. Warm, 25°C; calm. [M]
Thu 7 Feb	6	8.09pm. Race: ACT Vets' 3000m. 10th in 13:24.52 (4:28/km) @ AHR 146 (91%), MHR 158. Old Frees. Splits: 4:28, 4:30, 4:26. AHR, MHRs: 136, 146 / 149, 151 / 153, 158. Goal was to run 'steady' by feel and did that. Felt OK but definitely need a couple of easy days prior to a race. Followed Pete Cullen all the way - he got away a bit in the last lap. 3k warm-up including 8 x strides. RS 653. Warm, 23°C; humid. [B]
Fri 8 Feb	nil	Rest day. Tired, mainly from sleep deprivation (need to go to bed earlier).
Sat 9 Feb	15	9.11am. War Memorial with Andy. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:32:02 (6:08/km) @ AHR 126 (78%), MHR 139. Grey Frees. Easy. Legs not happy. Splits: 6:25, 6:27, 5:53, 5:57, 6:01, 6:17, 5:54, 6:04, 6:03, 6:14, 6:03, 6:08, 6:27, 6:00, 6:10. Liz's 50th birthday brunch afterwards in the cafe - Pancakes, b'day cake - mmm! RS 773. Warm, 25°C; breezy. [M]
Sun 10 Feb	11	8.04am. Vets' Sprint Marathon Relay. I was #4 in Maria O'Reilly's team (#3). Think 6th in 2:42. For me, 1k, 2k, 1k, 1k, 1k reps at 10k race effort. Max HR 150. About 4:45/km. Warm, 22°C; calm. [H]
Week 06	66k - OK week, but 3 hard sessions is too many. Weight 75.0kg.
Mon 11 Feb	15	4.32pm. Speedygeese. Early 8k with Geoff & Cathy - towards YMCA Yacht Club, back via roads behind Stirling Hills. 49:15 (6:09/km) @ AHR 119 (74%), MHR 131. Red 3.0 Frees. Laps of last week's east rose garden relay loop easy + warm-up/down. Felt OK. RS 733. Mild, 17°C; breezy. [M]
Tue 12 Feb	11	6.18pm. Race: YCRC Summer Series: Telopea Park 4k CC - 48th in 19:33 (4:53/km) @ AHR 144 (89%), MHR 151. Grey Frees. Tempo effort (first 3k with Andy). Late last 40m sprint to stay ahead of Geoff Sims. Splits: 9:52, 9:41. Felt OK. 3k warm-up, 4k warm-down with Geoff to Kingston. RS 704. Mild, 18°C; breezy. [B]
Wed 13 Feb	11	7.16pm. Track, Calwell. 2k to the track in 12:25. Easy 20 laps, lane 6 (8,740m) in 54:32 (6:14/km) @ AHR 118 (73%), MHR 123. Grey Frees. Grass soft. 300m warm-down. RS 736. Mild, 18°C; windy. [M]
Thu 14 Feb	nil	Rest day. Official on Pole Vault and Discus at Vets' track meeting.
Fri 15 Feb	nil	Rest day. 7pm - Vikings Awards Night. Bridget (junior) and Hannah (senior) nominated.
Sat 16 Feb	20	8.41am. Stromlo. 8k on grass prior to helping at SRF x-country then 12k O/B trails (hilly). 2:03:24 (6:10/km) @ AHR 128 (80%), MHR 142. Old Frees. Felt better on the 12k. RS 790. Mild, 19°C; overcast. [M]
Sun 17 Feb	19	7.35am. Stromlo with Geoff, Andrew, Joel, Yelena, Cookie, Kym & Miranda. 4 x 1000m 'down' - 500m loop to 2k loop. 4:36, 4:30, 4:23, 4:12 - MHRs: 142, 147, 151, 155. 700m jog up recoveries. Old Frees. Steady effort - ran with Kym who was taking it easy. Long warm-down on LS 30k course reverse with Geoff & Kym. Mild, 18°C; calm. [B]
Week 07	76k - Good week. Not sure about consecutive rest days. Weight 75.0kg.
Mon 18 Feb	16	4.34pm. Speedygeese. Early 8k with Geoff & Peter to Kingston. 46:07 (5:46/km) @ AHR 125 (78%), MHR 136. Grey Frees. Group warm-up plus easy laps of the 460m East Rose Gardens 'footpath' loop (8k). Felt OK. RS 721. Warm, 24°C; calm. [M]
Tue 19 Feb	10.2	6.16pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 38th in 23:26 (4:41/km) @ AHR 146 (91%), MHR 156. Kinvara. Hard tempo effort (steady). Ran about 40m behind Kelley. Splits: 4:37 (134) 4:42 (147) 4:42 (150) 4:52 (151) 4:32 (151). Felt OK. 3k warm-up, 2.2k warm-down with Susan & Geoff. RS 684. Mild, 21°C; windy. [B]
Wed 20 Feb	5	7.11pm. School 5k in 32:00 (6:24/km) @ AHR 113 (70%), MHR 126. Saucony Virrata. Very easy. Right quad (niggly on yesterday's warm-up) played up early. RS 723. Mild, 20°C; humid. [M]
Thu 21 Feb	9	7.35pm. Track, Calwell. Pines 5k to the track in 29:18 (5:52/km) @ AHR 119 (74%), MHR 130. Tempo 7 laps of lane 6 (3,059m) in 15:37 (5:06/km) @ AHR 138 (86%), MHR 146. Old Frees. Felt good in warm-up. Track soft - grass mown but not exactly short. 1k warm-down. RS 705. Mild, 20°C; windy. [H]
Fri 22 Feb	16	6.25pm. Ferry Terminal. West Basin anti-clockwise with Andy & Susan. 1:31:55 (5:45/km) @ AHR 128 (80%), MHR 136. Grey Frees. Enjoyable run - chatted all the way. Need new 'long run' shoes. Splits: 6:18, 5:46, 36, 35, 27, 36, 27, 44, 54, 33, 49, 53, 42, 40, 57, 48. RS 735. Mild, 15°C; windy. [M]
Sat 23 Feb	7.3	8.01am. Race: Tuggers Parkrun 5k. 51st in 27:31 (5:30/km) @ AHR 134 (83%), MHR 141. Virrata. Easy. Splits: 5:31, 27, 26, 38, 25. No warm-up, 2.3k warm-down. RS 737. Light rain, 15°C; windy. [H]
Sun 24 Feb	12	7.39am. Ferry Terminal. 7k with Geoff cheering Cookie's fun run victory + 5k anti-clockwise Central Basin. 1:17:03 (6:25/km) @ AHR 116 (72%), MHR 138. Virrata. Easy. RS 745. Humid, 21°C; damp. [M]
Week 08	75k - Good Barrenjoey 5k. Weight 75.0kg. 289km last 4 weeks.

Date	Kms	Comments
Mon 25 Feb	16	4.36pm. Speedygeese. Early 8k - Cathy, CJ, Susan, Miranda & Peter to Kingston. 47:36 (5:57/km) @ AHR 126 (78%), MHR 135. Old Frees. Easy continuous relay 550m west loop. RS 750. Hot, 30°C; calm. [M]
Tue 26 Feb	10	6.15pm. Race: YCRC Summer Series: Ginninderra 5k. 30th in 24:13 (4:51/km) @ AHR 145 (90%), MHR 154. Kinvara. Hard tempo. Steady start with Charlie (behind Janene for 2k). Ran last k hard to get ahead of Ian Boyd. Splits: 4:53 (136) 4:47 (146) 4:48 (147) 4:53 (149) 4:46 (150). Humid. 3k warm-up, 2k warm-down in rain with Susan. RS 702. Stormy, 24°C; breezy. [B]
Wed 27 Feb	10	6.57pm. Pines 10k in 61:45 (6:11/km) @ AHR 119 (74%), MHR 131. Grey Frees. Legs and body needed an easy run. High RS#. Not a lot of fun in the rain. RS 735. Wet, 23°C; humid. [M]
Thu 28 Feb	nil	Rest day. Vets' track cancelled. Weather ordinary (wet, cold, windy) - Apparent 8°C!
Fri 1 Mar	16.4	6.27pm. Regatta Point. West Basin anti-clockwise with Andy & Susan. 1:32:06 (5:37/km) @ AHR 129 (80%), MHR 144. Old Brooks Cheetah. Quicker than last week. Think Susan was setting the pace. Felt OK. Splits: 5:54, 55, 40, 33, 23, 23, 27, 25, 51, 37, 29, 23, 39, 33, 35, 51, 43. RS 724. Cool, 10°C; very windy. [M]
Sat 2 Mar	8	6.59pm. Johnson Dr 8k in 48:23 (6:03/km) @ AHR 115 (71%), MHR 128. Red Free 3.0s. Easy run - legs felt better than I was expecting. Good RS number. RS 696. Cool, 12°C, breezy. [M]
Sun 3 Mar	12.2	7.36am. Stromlo with Geoff, Andrew, Peter, Sarah, Joel, Yelena, ? & Dog. 3 x 1000m on 1k loop, 1000m on 2k loop. 5:20, 5:09, 4:53, 4:39 - MHRs: 138, 140, 144, 143. 600m slow jog recoveries. Old Frees. Easy (feeling off-colour - headache). Emily Brichacek training solo. 2.5k warm-up, 3.5k warm-down. Cool, 12°C; windy. [B]
Week 09	72k - OK week. Good long run. Weight 75.5kg.
Mon 4 Mar	15	4.34pm. Speedygeese. Early 8k with Geoff to Kingston in 46:40 (5:50/km) @ AHR 122 (76%), MHR 131. Saucony Virrata (gel heel lifts). Group 365m relays east Rose Gardens 'easy' with Geoff & Andy. Felt OK - a little tired. RS 712. Mild, 20°C; windy. [M]
Tue 5 Mar	10	5.38pm. Museum. To turn with Geoff, helping at YCRC race. Afterwards, easy to Regatta Point and back. 64:12 (6:25/km) @ AHR 115 (71%), MHR 136. Kinvara. Felt OK. RS 738. Mild, 21°C; calm. [M]
Wed 6 Mar	8	7.11pm. Track, Calwell. 3k warm-up to the track in 17:18 (5:46/km) @ AHR 109. Lane 6, 11.5 laps (5,025m) in 26:05 (5:11/km) @ AHR 137 (85%), MHR 143. Red Free 3.0. Felt good. Nap after work helped. Grass mown and soft (even the back straight). RS 711. Warm, 23°C; calm. [H]
Thu 7 Mar	nil	Rest day.
Fri 8 Mar	17	6.26pm. Regatta Point. West Basin anti-clockwise with Susan + O/B Regatta Pt. 1:37:14 (5:43/km) @ AHR 132 (82%), MHR 141. Brooks Cheetah. Steady - eased up last 3k. OK but for calves, feet last few ks. Saw an Elliptigo! Splits: 5:42, 42, 35, 30, 31, 27, 34, 32, 59, 42, 48, 36, 52, 40, 48, 6:08, 5:57. RS 755. Mild, 20°C; calm. [H]
Sat 9 Mar	10	12.10pm. Clockwise Mt Ainslie track very easy in 66:15. NB1080s. Forgot Garmin. Enjoyed surface but quite a struggle (legs and energy) early. 7-minute ks down to 6s. Warm, 23°C; sunny. [M]
Sun 10 Mar	10	7.40am. Stromlo with Geoff, Andrew, Joel & Yelena. 3 x 1000m on 1k loop, 1000m on 2k loop. 4:55, 4:50, 4:38, 4:33 - MHRs: 144, 148, 150, 150. 600m slow jog recoveries. Red Free 3.0. Steady - felt better than last week but legs a bit stiff. 2.5k warm-up with Yelena (16:18 @ 114), 1k warm-down. Humid, 16°C; calm. [B]
Week 10	70k - Good Wednesday, the rest a bit average. Weight 75.5kg.
Mon 11 Mar	4 14	1.20pm. Trail loop (new course - net downhill) in 23:51 (5:58/km) @ AHR 125 (78%), MHR 144. Grey Frees. RS 745. Warm, 24°C; breezy. [M] 4.36pm. Speedygeese. Early 8.9k with Geoff, Kylie, Sophie & Barry - from Weston dog park, around golf course and back. 56:12 (6:19/km) @ AHR 126 (78%), MHR 138. Old Frees. Group 5 x 400m repeats on grass oval (2 barefoot) very easy (5.1k). Tired! RS 796! Warm, 24°C; calm. [M]
Tue 12 Mar	10	7.16pm. Tharwa Dr Bridge 10k in 62:50 (6:17/km) @ AHR 117 (73%), MHR 125. Virrata. Missed YCRC race - 6pm finish at work. 8k course + O/B Tuggie Creek. RS 735. Mild, 24°C; calm [M]
Wed 13 Mar	7	7.22pm. Track, Calwell. 2k there in 12:26. Easy 7 laps of lane 6 (3,059m) in 18:06 (5:55/km) @ AHR 123 (76%), MHR 128. Old Frees. Legs bad - sore all over. 2k home. RS 728. Warm, 24°C; calm. [M]
Thu 14 Mar	7	7.49pm. Race: ACT Vets' 5000m Championships. 19th in 23:07.27 (4:37/km) @ AHR 148 (92%), MHR 157. Kinvara. Splits: 4:26, 4:39, 4:43 (13:48), 4:45, 4:34. AHR, MHRs: 138, 148 / 148, 150 / 150, 152 / 151, 152 / 152, 156. OK considering how bad I felt yesterday. Home straight headwind - thought about trying to catch Helen early. Ran solo until Pete Cullen passed me at 4k (couldn't go with him). 2k warm-up including strides. RS 685. Mild, 18°C; windy. [B]
Fri 15 Mar	17	6.24pm. Regatta Point. West Basin anti-clockwise with Susan + O/B Regatta Pt. 1:41:28 (5:58/km) @ AHR 126 (78%), MHR 139. Brooks Cheetah. Easy. Left ankle / achilles OK. Fewer niggles than last week. Splits: 6:03, 05, 5:47, 59, 50, 41, 57, 52, 6:11, 5:59, 6:00, 5:45, 6:01, 5:52, 54, 6:13, 6:05. RS 752. Warm, 23°C; calm. [M]
Sat 16 Mar	6	8.03am. Race: Parkrun 5k. 82nd in 35:38 (7:07/km) @ AHR 114 (71%), MHR 125. NB1080s. Very easy with a few stops for photos. 1k warm-up. RS 812. Humid, 17°C; calm. [M]
Sun 17 Mar	15	8.16am. Scrivener Dam. Towards Woden on WC Half course, back past Barrenjoey Dr then back to Scrivener. 1:31:45 (6:07/km) @ AHR 124 (77%), MHR 136. Grey Frees. Easy at first, then quicker with Ruth (fastest k was 5:34). Felt OK. RS 758. Cool, 6°C; windy. [M]
Week 11	80k - Good, but the 5000 was a little slow. Weight 76.0kg.
Mon 18 Mar	13	4.31pm. Speedygeese. Early 8k with Cathy M to Kingston (+ Peter) in 46:57 (5:52/km) @ AHR 121 (75%), MHR 131. Virrata. Group warm-up / down + few easy roof hills. RS 710. Mild, 17°C; breezy. [M]
Tue 19 Mar	7.5	6.16pm. Race: YCRC Summer Series: Stromlo 5k - 34th in 22:41 (4:32/km) @ AHR 148 (92%), MHR 157. Red 3.0 Frees. Splits: 11:18, 11:23. Happy with that. Even pace - hard to catch Janene, eventually did after first lap, then got ahead with 800m to go. 2.5k warm-up in 14:42 @ AHR 119. RS 671. Mild, 14°C; breezy. [B]
Wed 20 Mar	15	6.36pm. Tuggie Creek bikepath to Lake Tugg, back via Outtram Ave. 1:34:48 (6:19/km) @ AHR 116 (72%), MHR 132. Grey Frees. Easy, but it wasn't smooth. RS 733. Mild, 18°C; breezy. [M]
Thu 21 Mar	nil	Rest day.
Fri 22 Mar	16	5.56pm. Regatta Point. West Basin anti-clockwise with Susan. 1:34:25 (5:54/km) @ AHR 127 (79%), MHR 138. Brooks Cheetah. Easy. Felt good. Slowed after 8k as Susan was having asthma problems. Splits: 5:50, 51, 39, 38, 33, 39, 53, 48, 6:04, 01, 08, 06, 09, 5:52, 6:00, 6:13. RS 749. Mild, 18°C; breezy. [M]
Sat 23 Mar	nil	Rest day. Had planned an evening run but late invite to Mal and Joy's for dinner and Blu-ray DVD on the big screen - 'Hancock' - quite a tender love story.
Sun 24 Mar	9 8.7	8.32am. Stromlo. Easy jog before helping at Vets' handicap. 54:42 (6:05/km) @ AHR 125 (78%), MHR 137. Old Frees. Coffee at Nursery with CJ, Ruth & Margaret. RS 760. Sunny, 10°C; calm. [M] 5.35pm. Local trail run (hilly), walked up steps to the start. 52:56 (6:05/km) @ AHR 128 (80%), MHR 137. Grey Frees. Felt much better than I thought I would. RS 779. Sunny, 19°C; breezy. [M]
Week 12	69k - Good race and week. Weight 75.5kg. 291km last 4 weeks.

Date	Kms	Comments
Mon 25 Mar	16	4.32pm. Speedygeese. Early 8k with Geoff, Susan & Cathy - O/B towards YMCA Yacht Club. 46:33 (5:49/km). Old Frees. 8k west side loops. Easy - no HR data (Garmin flat). Sunny, 22°C; calm. [M]
Tue 26 Mar	12	6.28pm. O/B Theo Trail. 1:14:06 (6:11/km) @ AHR 126 (78%), MHR 140. Virrata, no socks. Easy HR, hard on legs (strength workout). Saw Michael T walking dog. RS 778. Warm, 23°C; calm. [M]
Wed 27 Mar	10	6.31pm. School 10 in 56:33 (5:38/km) @ AHR 130 (81%), MHR 138. Grey Frees. Right on MAF HR - comfortable, but legs working hard. Splits: 27:55, 28:38. RS 732. Warm, 26°C; calm. [M]
Thu 28 Mar	12	6.36pm. O/B Theo Trail. 1:13:42 (6:09/km) @ AHR 124 (77%), MHR 138. Brooks Cheetah. Easier than Tuesday. Enjoyed cushioned shoes. Dark last 3k (CJ danger). RS 762. Mild, 17°C; calm. [M]
Fri 29 Mar	10	5.35pm. Wagga - O/B via Boat Club to SE corner of Lake Albert. 56:45 (5:41/km) @ AHR 127 (79%), MHR 136. New White Free Run-2. Felt OK after drive from Canberra. RS 721. Mild, 15°C; breezy. [M]
Sat 30 Mar	nil	Rest day. Saw 'A Good Day to Die Hard' at the Forum with Graeme & Nathan.
Sun 31 Mar	12	5.42pm. Wagga - O/B via Boat Club, past Anzac Park. 68:38 (5:43/km) @ AHR 129 (80%), MHR 145. Brooks Cheetah. MAF - saw seven other runners. Legs not that strong. RS 738. Mild, 19°C; breezy. [M]
Week 13	72k - OK week of training. Weight 75.5kg.
Mon 1 Apr	15	5.03pm. Stopped at PH on the drive from Wagga. Lap of East Basin and Central Basin LBG via Wetlands. 1:28:54 (5:56/km) @ AHR 125 (78%), MHR 132. Brooks Cheetah. Started OK but slowed from Molonglo to Comm Bridge, running into a strong head-wind. RS 741. Sunny, 15°C; windy. [M]
Tue 2 Apr	10	6.32pm. Pines 10k in 57:23 (5:44/km) @ AHR 126 (78%), MHR 133. Virrata (thin socks + heel lift). Good run - felt like I was moving smoothly. Splits: 28:50, 28:33. RS 723. Mild, 18°C; breezy. [M]
Wed 3 Apr	12	6.29pm. O/B Theo Trail. 1:10:31 (5:53/km) @ AHR 130 (81%), MHR 142. Grey Frees. Felt good. Rolling hills got HR up to MAF level. Saw Michael T walking dog. RS 764. Mild, 12°C; breezy. [M]
Thu 4 Apr	8	5.48pm. School 8 in 43:37 (5:27/km) @ AHR 129 (80%), MHR 136. Virrata. Smooth stride. No undue soreness after yesterday's hills. 5:27, 17, 20, 27, 12, 29, 40, 44. RS 703. Mild, 14°C; sunny. [M]
Fri 5 Apr	15	6.04pm. From PH with Andy - lap of East Basin and Central Basin LBG via Wetlands. 1:28:15 (5:53/km) @ AHR 122 (76%), MHR 136. Brooks Cheetah. Felt OK, but tired. Sensed Andy wanted to run faster (always a metre ahead) - dropped back at times so he'd slow down. Better RS# than Monday's run. RS 718. Mild, 14°C; breezy. [M]
Sat 6 Apr	10	11am. Race: YCRC - Goorooyaroo 8k - 16th in 44:40 (5:35/km) @ AHR 135 (84%), MHR 146. Virrata. Steady run with Geoff and Charlie at a bit over MAF HR for me. Left calf a little niggly but otherwise felt OK and easy. Hilly course! Splits: 5:44, 14, 49, 33, 32, 09, 41, 38. 2k warm-up in 13:37. RS 754. Mild, 16°C; sunny. [H]
Sun 7 Apr	10	7.39am. Stromlo. 4 x 2.5k with Geoff. 61:06 (6:07/km) @ AHR 123 (76%), MHR 135. Grey Frees. Legs not all that happy. Spectacular day! Katie & Amanda running well. RS 752. Sunny, 10°C; calm. [M]
Week 14	80k - Getting somewhere with return to MAF training. Weight 75.0kg.
Mon 8 Apr	15	4.32pm. Speedygeese. 8k with Geoff, Clint & Rae - Kingston, back via Telopea Park. 46:25 (5:48/km) @ AHR 125 (78%), MHR 134. White Frees. Felt OK. 7k Rose Gardens easy. RS 725. Mild, 15°C; calm. [M]
Tue 9 Apr	12	5.17pm. O/B Theo Trail. 1:13:15 (6:06/km) @ AHR 124 (77%), MHR 139. Grey Frees. Took it easy - both calves tight, especially the left (need a different shoe?). RS 757. Mild, 17°C; overcast. [M]
Wed 10 Apr	6	5.23pm. Track, Calwell. 2k there in 12:02. 7 laps of lane 6 (3,059m) in 17:02 (5:34/km) @ AHR 127 (79%), MHR 132. Virrata. Calves improved. Grass just about perfect. RS 707. Mild, 19°C; calm. [M]
Thu 11 Apr	nil	Rest day. Luckily coincided with a busy day at work.
Fri 12 Apr	7	5.26pm. Track, Calwell. 3k to the track in 18:03. Strides - 5 x 75m 'fast', then easy 7 laps of lane 6 (3,059m) in 18:20 (6:00/km) @ AHR 121 (75%), MHR 127. Old Frees. Felt rough during the first km of warm-up, but gradually improved. Grass nice and soft. RS 725. Mild, 18°C; calm. [M]
Sat 13 Apr	9	12pm. Race: Marathon Eve Adidas 5k. 51st in 22:46 (4:33/km) @ AHR 150 (93%), MHR 159. Saucony Kinvara. Splits: 4:23, 4:35, 4:27, 4:29, 4:37 + 15s. Good race. Start felt too fast (which it marginally was), with Janene quickly 40m ahead running strongly. Gradually caught up by 4k. Some fun races with kids (out-kicked by an 8-year-old girl). 2k w-up in 12:50 @ AHR 119 (felt ordinary) + 5 x strides, 2k w-down in 13:46 @ AHR 119. RS 683. Warm, 20°C; calm. [B]
Sun 14 Apr	16	7.01am. Manuka to PH, Parkes Way etc while watching Canberra Marathon. 1:45:18 (6:35/km) @ AHR 117 (73%), MHR 132. Easy (some with Speedygeoff) - many stops. RS 770. Warm, 6-22°C; calm. [M]
Week 15	65k - Good week and 5k race. Weight 75.0kg.
Mon 15 Apr	13	4.31pm. Speedygeese. 8k with Geoff & Clint - YMCA Yacht Club, back over Stirling Hills. 47:09 (5:54/km) @ AHR 125 (74%), MHR 140. White Frees. Warm-up + easy Rose Gardens. Tired. RS 737. Mild, 19°C; calm. [M]
Tue 16 Apr	10	5.17pm. Pines 10k in 64:30 (6:27/km) @ AHR 117 (73%), MHR 127. Brooks Cheetah. Very easy. Legs sore all over - DOMS from Saturday? RS 755. Mild, 14°C; overcast. [M]
Wed 17 Apr	12	4.55pm. Rose Cottage 12 in 1:09:54 (5:50/km) @ AHR 125 (78%), MHR 135. Virrata. Legs recovered. Eased off on uphills to keep maximum HR down. RS 728. Mild, 15°C; calm. [M]
Thu 18 Apr	8	5.25pm. Tharwa Dr Bridge in 47:31 (5:56/km) @ AHR 120 (75%), MHR 131. White Frees. Easy jogging. Stop near shops for brief chat with Mike about Greg Gilbert. RS 713. Mild, 15°C; calm. [M]
Fri 19 Apr	nil	Rest day. Watching live coverage from Watertown of Boston suspects' capture.
Sat 20 Apr	14	11am. Race: YCRC - Mt Ainslie 9.3k - 22nd in 55:45 (6:00/km) @ AHR 132 (82%), MHR 144. Virrata. Legs not great. Splits show hills, where I walked to get HR down - 5:29, 6:03, 5:50, 6:10, 5:40, 6:33, 5:44, 7:28, 5:28 + 1:20. 500m warm-up, 4.2k warm-down with Geoff - 6:02/k @ AHR 127. RS 791. Sunny, 7°C; windy. [H]
Sun 21 Apr	15	11.24am. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:29:15 (5:57/km) @ AHR 126 (78%), MHR 136. Brooks Cheetah. Felt OK but HR up a bit (yesterday's run?). Stopped at 6k and ran 5k for Boston (28:33 @ AHR 130 - headwind). RS 750. Sunny, 12°C; windy. [M]
Week 16	72k - Wednesday good, rest ordinary. Weight 74.5kg. 289km last 4 weeks.

Date	Kms	Comments
Mon 22 Apr	13	4.32pm. Speedygeese. 8k with Geoff O/B YMCA Yacht Club. 46:25 (5:48/km) @ AHR 126 (78%), MHR 136. White Frees. Felt better than last week. Easy Rose Gardens (5k). RS 731. Cool, 9°C; breezy. [M]
Tue 23 Apr	10	4.55pm. School 10 in 55:27 (5:33/km) @ AHR 130 (81%), MHR 136. Virrata. Fairly easy. Felt OK - slowed on up slopes, trying to keep Max HR low. Ave right on MAF HR. RS 721. Cool, 12°C; breezy. [M]
Wed 24 Apr	10.5	4.43pm. Trail 2 Track 10k in 56:54 (5:41/km) @ AHR 126 (78%), MHR 138. Grey Frees. New course - net downhill but some undulations on the trail. One brief walk on the steep hill. At the track, ran 5 x 100m 'fast' - max HR about 130 (felt a bit lethargic on these). RS 717. Cool, 10°C; breezy. [M]
Thu 25 Apr	16	12.08pm. War Memorial loop clockwise from Wetlands. 1:38:24 (6:09/km) @ AHR 125 (78%), MHR 134. Brooks Cheetah. That's all the legs wanted to do today (not recovered). RS 767! Sunny, 14°C; breezy. [M]
Fri 26 Apr	nil	Rest Day. Dinner, Page Viet - Joy, Mal, Steve, Kathy, Jim, Baz, Erin.
Sat 27 Apr	16	11.32am. Race: YCRC Winter Series: Stromlo 5k (reverse direction) - 16th in 26:57 (5:23/km) @ AHR 134 (83%), MHR 143. Virrata. Steady 'MAF' run. Felt OK - course harder this direction - took uphills easy. 5k warm-up incl 3k race in 16:05. 6k warm-down with Geoff on Stromlo trails very easy. RS 722. Sunny, 16°C; breezy. [H]
Sun 28 Apr	12.5	12.25pm. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave, Blundels. 1:13:40 (5:54/km) @ AHR 129 (80%), MHR 137. Brooks Cheetah. Movement felt good first half. Quite warm and a headwind second half - had to slow to keep HR down. RS 760. Sunny, 18°C; windy. [M]
Week 17	78k - Good week. Enjoying the warm weather. Weight 76.0kg.
Mon 29 Apr	12	4.32pm. Speedygeese. 8k Geoff & Miranda O/B YMCA Yacht Club. 47:48 (5:59/km) @ AHR 126 (78%), MHR 140. White Frees. Group 4k. Swelling right arm (bitten by something?). RS 753. Mild, 15°C; breezy. [M]
Tue 30 Apr	10	4.59pm. Trail 2 Track 10k in 61:03 (6:06/km) @ AHR 131 (81%), MHR 140. Grey Frees. Right arm swelling which reduced to half overnight blew up again during the day (arm is like a swimmer's). HR quite high because of this. Felt a bit queasy last 5k. Will see doctor tomorrow. RS 800! Mild, 17°C; calm. [H]
Wed 1 May	nil	Saw doc in morning then Joy took me to Canberra Hospital. There from 12.30 to 6.30 - ultrasound at 4pm. Showed several blood clots upper right arm. Prescribed Rivaroxaban for 3 weeks + follow-up.
Thu 2 May	nil	Home from Mal and Joy's. Doc said light exercise OK once swelling subsides but to stop if there's a shortness of breath or other sudden changes and contact emergency.
Fri 3 May	nil	Saw doctor this morning (have next week off work) - Seeing hematologist Monday. Arm sore but swelling perhaps slightly reduced. Good chat with LLs yesterday arvo.
Sat 4 May	nil	Poor sleep last night. Arm painful. Bearable during the day. Enjoyed watching CC racing at Stromlo.
Sun 5 May	nil	Less pain today. At last, could see veins in wrist around lunchtime, after the morning tablet.
Week 18	22k - Not a good week. Weight 76.0kg.
Mon 6 May	nil	Saw Emma (hematologist). Unsure of cause yet, but not likely hereditry. More blood tests, catscan to see if an underlying 'mechanical' cause. On 1/day dose of Rivaroxaban 20mg for 3 months once current 2/day 15mg 3 week course finished. Arm not as sore but swelling not much improved.
Tue 7 May	nil	Arm pretty much the same today. Pain reduced. Woke a couple of times during the night.
Wed 8 May	nil	Similar to yesterday. Have new scales (electronic) - readings check out to be the same as the old ones, but they measure to 0.1 of a kilogram. Don't want to put on weight while I'm not running! Weight 75.8kg. Resting HR 56.
Thu 9 May	nil	Slight improvement in the arm today. Weight 74.7kg. Resting HR 55.
Fri 10 May	nil	Hard to say, perhaps a slight improvement. Weight 74.7kg. Resting HR 56.
Sat 11 May	nil	About the same today. Every now and then get tingling right medial wrist. Weight 74.9kg. Resting HR 57.
Sun 12 May	5	~~9.40am. Race: MDC 5k.~~ Had my number, so decided to 'power walk' and catch up with Luckylegs afterwards (she ran 33:45 at 83!). Walked first k (HR 97), jogged next 2 (left calf not happy and HR high but arm OK), then walked last two. 38:59 (7:48/km) @ AHR 114 (71%), MHR 143. Grey Frees. Weight 75.7kg. Resting HR 57. RS 889. Foggy then sunny, 13°C; calm. [M]
Week 19	5k - Swelling slightly improved by week's end. Weight 75.7kg.
Mon 13 May	nil	Most significant change this morning - can see veins on wrist and wrinkles on back of hand. Weight 74.6kg, Resting HR 57.
Tue 14 May	nil	About the same as yesterday. Weight 74.4kg.
Wed 15 May	nil	Similar. Taking a while! Visited Ruth at the Runners Shop. Sold me Asics Nimbus (4E), should be good for long runs (well cushioned) - 380 grams - about 120 heavier than Virratas. Afterwards walked to a coffee shop for a good coffee/chat + gluten-free cake with fresh berries, yoghurt :-) Weight 74.6kg.
Thu 16 May	nil	Similar again. Fewer 'tingling' episodes in the wrist today, which is good. Took 3 more large bags of clothes and excess household/garage items to the Salvos. Weight 73.7kg.
Fri 17 May	nil	Another slight improvement. Finished setting up the Concept2 ergometer in the spare room. Rowed a gentle 2000 metres in 12:05. Quite enjoyable and can tell it'll be good cross-training for running. Weight 74.5kg. Resting HR 56.
Sat 18 May	nil	~~3.00pm. Race: YCRC 1/2 Mara Eve 5k.~~ Similar today. Watched the race in the arvo (new course which seems to be equally as fast as the old one). Weight 74.9kg. Resting HR 55.
Sun 19 May	nil	Helped out at the YCRC Half in the morning (some walking). Coffee with Ruth and Marg at the Portrait Gallery. Fadden Pines, then Joy and Mal's for dinner (roast!) and #SBSEurovision grand final.
Week 20	0k - Not much change in the arm this week. Weight 74.2kg. 105km last 4 weeks.

Date	Kms	Comments
Mon 20 May	nil	About the most noticeable one-day improvement in the swelling this morning. Still a way to go before it looks normal. Fewer wrist niggles too. Weight 72.8kg. Resting HR 54 (?).
Tue 21 May	nil	Not much change today. Coming up to 3 weeks off running. Ct-scan brought forward to tomorrow morning. Weight 73.5kg. Resting HR 57.
Wed 22 May	nil	Maybe slightly better. This is taking longer than expected. Ct-scan was OK - had an intravenous line for a contrast agent - took about 5 minutes once I got in. Weight 74.4kg. Resting HR 57.
Thu 23 May	nil	Same as yesterday. On the new dose of Rivoroxaban (20mg once per day instead of 15mg twice). Cleaned and de-cluttered kitchen cupboards today. Weight 74.5kg. Resting HR 57.
Fri 24 May	nil	Improved? Hard to tell! Appointment with GP - she said I'd be OK to return to work on light duties. Easy jogging would be OK - Woohoo! Another trip to the tip (recylcled about 10 containers of used engine oil I had stored in the garage). Weight 74.8kg. Resting HR 53 (lying down, trying to stay very relaxed).
Sat 25 May	5	8.01am. Race: Tuggers Parkrun 5k. 83rd in 31:09 (6:14/km) @ AHR 132 (82%), MHR 138. Asics Nimbus. Great to be running again! Tried to run at MAF heart-rate (130 for me) - HR shot up on the miniscule inclines. Splits and ave HRs: 5:58 (127), 6:13 (134), 6:09 (135), 6:27 (134), 6:43 (134). Last k was short on Garmin so 6:43 is 'pace', actual was 6:22. RS 822 (high!). Very cold, -1°C; foggy. [H] Weight 74.2kg.
Sun 26 May	4.2	3.26pm. Race: Fadden Pines Cross Country - 2,500m race in 12:14 (4:54/km) @ AHR 150 (93%), MHR 159! (and I didn't sprint to the finish). Lap splits: 6:13/6:02. Kinvara. Big field of about 12. Started with Jim, passed him after 400m, caught by a parent - he got away in the last 500m. Movement felt good but breathing hard. In August last year ran 11:53 at HR 140. RS 734. Cool, 8°C; sunny. [B]
Week 21	9k - Great to be running again! Weight 73.8kg.
Mon 27 May	6	3.03pm. Trail 6k in 39:10 (6:32/km) @ AHR 129 (80%), MHR 141. Asics Nimbus. About the flattest local trail course I could find. Again tried to stay around MAF heart-rate. Felt a bit sluggish. Rowed 1000m 'hard' beforehand (4:09) so that probably didn't help. RS 842. Sunny, 12°C; breezy. [M]
Tue 28 May	nil	Rowed 5000m on the erg in 22:27.7 @ AHR 135 (84%), MHR 154. A time trial. Think my technique was better - kept legs straight on catch until arms started recovering, longer recovery stroke times.
Wed 29 May	5	4.31pm. School 5k in 29:27 (5:53/km) @ AHR 127 (79%), MHR 136. White Frees. Easier course to keep HR under control (gradual down, gradual up). Felt better than Monday - could notice quads (yesterday's row). Splits & AHR: 5:26 (118) 5:34 (128) 5:55 (130) 6:13 (130) 6:21 (132). Wore T-shirt! RS in Sept 2012 for this course was 680. RS 748. Mild, 13°C; calm. [M]
Thu 30 May	5	4.59pm. School 5k in 30:12 (6:02/km) @ AHR 126 (78%), MHR 133. Brooks Cheetah. Felt a bit ordinary today. Run followed some hard housework. Splits & AHR: 5:35 (119) 5:51 (125) 5:59 (127) 6:24 (129) 6:23 (130). RS 761. Mild, 13°C; overcast. [M]
Fri 31 May	nil	Rowed 3000m easy on the erg in 14:19 (4:46/km) @ AHR 114 (71%), MHR 122. A 'MAF test' - when HR got to 120 after 1500m, held it there which necessitated slowing in the last k. Think my form was good (following tips from online Youtube coaching videos). First 3k (23 May) at this HR took me 15:04. RS 544.
Sat 1 Jun	7	11am. Race: YCRC - Symonston 4.4k - 12th in 25:32 (5:48/km) @ AHR 139 (86%), MHR 146. Old Frees. Steady run, pacing myself first with Charlie, then with a few ladies. Walked hills when HR got too high. Splits: - 5:01, 5:46, 6:56 (hills), 5:44, 2:07 (400m). When I raced this in June 2010 (reverse direction), RS# was 781. 2k race as a warm-up in 12:00. RS 807. Cool, 8°C; overcast. [H]
Sun 2 Jun	5.2	3.29pm. Race: Fadden Pines Cross Country - 2,500m race in 12:14 (4:54/km) @ AHR 146 (91%), MHR 154. Lap splits: 6:10/6:04. Virrata. Same time as last week but felt easier. Followed Jim then the two girls for 1k before gradually catching Tim. First win at Fadden Pines! RS 714. Cool, 7°C; breezy. [B]
Week 22	28k - Good second week back. Gradual improvement. Weight 74.8kg.
Mon 3 Jun	9	4.05pm. Winter Trail 9k in 54:24 (6:03/km) @ AHR 129 (80%), MHR 139. White Frees. New course (no good in summer due to long grass and snakes). Felt like I was moving well. Becoming easier to stay in MAF HR zone. Walked the steep hill. RS 780. Cool, 11°C; sunny. [M]
Tue 4 Jun	nil	Rest day. Beautiful sunny afternoon too. A run would have been nice.
Wed 5 Jun	nil	Rowed 2000m on the erg in 8:16.1 @ AHR 140 (87%), MHR 152. Arm was OK with this. Not too long. Legs & back/core do most of the work. 579 h/beats per km.
Thu 6 Jun	9	2.16pm. War Memorial to Central Basin LBG, clockwise lap & back. 53:46 (5:58/km) @ AHR 132 (82%), MHR 142. White Frees. Steady, trying to stay around HR 130. RS higher than expected. Rode the Xootr 7k in the morning (easy). RS 789. Mild, 10°C; windy. [H]
Fri 7 Jun	9.3	1.25pm. Clockwise lap of Mt Ainslie from the War Memorial. 55:06 (5:55/km) @ AHR 136 (84%), MHR 147. Virrata. Easy by feel - about HR 133 to 5k then the hills/length got to me. OK, but feeling stones through Virratas (due to no black rubber?). Splits: 5:53, 6:00, 5:34, 6:43, 5:25, 5:49, 5:54, 5:47, 6:18. RS 761 for this course on 4 July last year. RS 806. Mild, 9°C; stormy. [H]
Sat 8 Jun	4	10.33am. Race: YCRC Winter Series: Stromlo 3k (1 x 2k loop + 1k loop) - 10th in 18:04 (6:01/km) @ AHR 130 (81%), MHR 136. Kinvara. A solo jog at MAF HR. Both calves tight (from yesterday). 1k warm-up. Afterwards, 5k on the Xootr around Central Basin in 24:02 @ AHR 113, MHR 131 (good quad workout). RS 783. Sunny, 6°C; calm. [M]
Sun 9 Jun	9	3.30pm. Race: Fadden Pines Cross Country - 2,500m race in 12:05 (4:50/km) @ AHR 145 (90%), MHR 156. Lap splits: 6:05/6:00. Kinvara. First half chasing Jim & Emily. Steady pace - felt fine. 2.7k warm-up, 3.8k warm-down with Geoff Monro. RS 701. Sunny, 10°C; calm. [B]
Week 23	40k - Good! Happy with Fadden Pines. Weight 74.1kg.
Mon 10 Jun	8	4.32pm. Speedygeese. With Geoff to Kingston in 50:40 (6:20/km) @ AHR 124 (77%), MHR 131. White Frees. Jogged as easily as possible. Rowed 3k earlier in 14:33 (118). RS 785. Cool, 8°C; breezy. [H]
Tue 11 Jun	5	5.10pm. School 5k in 28:42 (5:44/km) @ AHR 127 (79%), MHR 133. Saucony Virrata. MAF run by feel (too dark to see HR monitor). Felt good. Significant improvement. Splits & AHR: 5:27 (117) 5:33 (128) 5:39 (129) 5:54 (129) 6:11 (131). RS 729. Cool, 9°C; calm. [M]
Wed 12 Jun	8	12.10pm. BBQ Stakes 6k in 36:40 (6:07/km) @ AHR 129 (80%), MHR 141. Grey Frees. Started a group behind Caroline and ran at MAF HR (had to walk a couple of times on the hills). Splits: 6:14, 6:36, 5:49, 6:34, 5:29, 5:47. Tough course. Very muddy! RS 788. Cool, 8°C; light rain. [M]
Thu 13 Jun	7	12.35pm. Winter Trail 7k (9k course less first 2k) in 40:47 (5:50/km) @ AHR 129 (80%), MHR 140. Old Frees. Felt good except for slight left ITB niggle early. MAF HR. RS 752. Mild, 10°C; humid. [M]
Fri 14 Jun	7	12.25pm. Race: Customs H'cap 5k in 30:05 (6:01/km) @ AHR 127 (79%), MHR 138. Brooks Cheetah. Steady MAF HR - with Jim White, finished just behind. Headwind out. Splits: 6:12, 5:50, 5:50, 5:37, 6:08 (+28s). Rowed 3000m earlier in 14:29 AHR 112 (felt good). RS 764. Mild, 9°C; windy. [M]
Sat 15 Jun	10	11.01am. Race: YCRC Winter Series: Stromlo 8k (2k reverse x 4) - 21st in 44:50 (5:36/km) @ AHR 134 (83%), MHR 148. Kinvara (thin socks). 2k warm-up. Over MAF HR due to racing David Appleby (who pushed second half). Started with Caroline and gradually caught David, moved ahead - could hear him catching on the hills. Splits: 5:17, 54, 17, 49, 23, 49, 28, 40. RS 751. Sunny, 7°C; calm. [H]
Sun 16 Jun	4	3.32pm. Race: Fadden Pines Cross Country - 2,500m race in 12:13 (4:53/km) @ AHR 142 (88%), MHR 152. Lap splits: 6:12/6:01. Grey Frees. Steady - a little tired. Rowed 5k just prior in a PB of 21:39 (133). RS 694. Resting HR 49. Sunny, 10°C; breezy. [B]
Week 24	49k - Further improvement this week. Weight 74.8kg. 126km last 4 weeks.

Date	Kms	Comments
Mon 17 Jun	12.5	3.08pm. War Memorial solo. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave, Blundels. 1:13:22 (5:52/km) @ AHR 128 (80%), MHR 137. Grey Frees. Same run as April 28. Better RS# but also better weather conditions. Nevertheless, happy. RS 751. Sunny, 10°C; calm. [M]
Tue 18 Jun	5	4.19pm. School 5k in 27:51 (5:34/km) @ AHR 128 (80%), MHR 136. Saucony Virrata. Had to run faster to hit MAF (good sign). Afterwards, 3k row - 14:09 (114). RS 713. Cold, 6°C; windy. [M]
Wed 19 Jun	9	4.47pm. Winter Trail 9k in 53:31 (5:57/km) @ AHR 129 (80%), MHR 136. Black Frees. Better numbers than last time but didn't feel great. Walked the hill. RS 767. Cold, 5°C; breezy. [M]
Thu 20 Jun	9	4.38pm. Winter Trail 9k in 52:54 (5:53/km) @ AHR 129 (80%), MHR 144. Black Frees. Slower start helped whole run - 6:06 v 5:55 first km. Jogged the hill. RS 758. Cold, 5°C; breezy. [M]
Fri 21 Jun	9	4.37pm. Winter Trail 9k in 52:01 (5:47/km) @ AHR 128 (80%), MHR 143. Grey Frees. Interesting. Faster and a lower HR. Felt good. Nap beforehand helped. RS 740. Cold, 6°C; calm. [M]
Sat 22 Jun	8	1.30pm. PH - Speedygeese 'early warm-up' Kingston course. 48:09 (6:01/km) - no HR (forgot Garmin). Estimated MAF effort. Too slow to run with Cathy, Sophie and Geoff. Cool, 8°C; overcast. [M]
Sun 23 Jun	5.5	1.46pm. School 5k + 500m in 31:20 (5:42/km) @ AHR 129 (80%), MHR 138. Black Frees. Before visiting Joy & Mal for dinner and a movie (Snitch). Last 2k into the wind. RS 735. Cold, 4°C; windy. [M]
Week 25	58k - Good week. Best run was Friday's. Weight 74.6kg.
Mon 24 Jun	nil	Bad day for running: cold, wet, windy. Rowed Concept2 10k in 46:28 (4:39/km) @ AHR 117 (73%), MHR 128. Hard, but not cardiovascularly. Tired arms, quads. Need a padded seat! RS 544.
Tue 25 Jun	9	4.36pm. Winter Trail 9k in 52:28 (5:50/km) @ AHR 128 (80%), MHR 141. Black Frees. Movement good. Brief chat to Mike & Trevor (with kids). Headwind last 2k. RS 746. Cold, 6°C; windy. [M]
Wed 26 Jun	10	4.45pm. School 10 in 57:23 (5:44/km) @ AHR 127 (79%), MHR 137. Black Frees. Felt OK - steady effort. At that slightly annoying stage of MAF training where you have to run 'fast' (rather than jog) to run at MAF heart-rate. Splits: 28:40, 28:43. RS 729. Cool, 10°C; breezy. [M]
Thu 27 Jun	9	4.53pm. Winter Trail 9k in 52:13 (5:48/km) @ AHR 126 (78%), MHR 141. Black Frees. Improvement on Tuesday. Max HR on the steep hill, otherwise about 133. RS 731. Cold, 10°C; breezy. [M]
Fri 28 Jun	8	4.53pm. School 8 in 46:51 (5:51/km) @ AHR 122 (76%), MHR 133. White Frees. Tired prior, so ran easily. 5:39, 30, 44, 6:10, 5:40, 53, 59, 6:05. RS 714. Cool, 11°C; calm. [M]
Sat 29 Jun	5 9	8.00am. Race: Tuggers Parkrun 5k. 72nd in 29:30 (5:54/km) @ AHR 128 (80%), MHR 134. Black Frees. Jogged easily but felt tired. Splits and AHRs: 5:45 (126), 5:49 (130), 5:51 (128), 5:57 (128), 6:07 (128). RS 755. Cool, 8°C; wet [M]. 10.59am. Race: YCRC Winter Series: Stromlo 7.5k (3 x 2.5k) - 4th in 36:42 (4:54/km) @ AHR 144 (89%), MHR 154. Black Frees. First hard race since April. Solo run as Brian, Ross & another bloke got away early. Felt OK. Splits: 11:54, 12:15, 12:32. RS 705. Cool, 10°C; calm. [B]
Sun 30 Jun	9.3 2.7	9.28am. Race: Vets Handicap - Mt Ainslie 9.3k - 56th in 57:18 (6:10/km) @ AHR 125 (78%), MHR 138. Asics Nimbus. Easy MAF run. Better RS# than for the same course on 20 April. RS 770. Sunny, 6°C; calm. [M] 3.28pm. Race: Fadden Pines Cross Country - 2,500m race in 12:35 (5:02/km) @ AHR 137 (85%), MHR 147. Kinvara. Lap splits: 6:22/6:13. Low HR shows I was tired. Good race with a couple of the kids. RS 690. Sunny, 12°C; calm. [B]
Week 26	62k - Good week. Happy with the Stromlo race. Weight 75.2kg.
Mon 1 Jul	8	4.34pm. Speedygeese. Early 8k with Cathy to Kingston in 44:18 (5:32/km) @ AHR 126 (78%), MHR 136. White Frees. Cathy set a good pace early. Felt good, easy. Lowest RS# for an 8k course for quite some time. Splits: 5:52, 31, 17, 30, 20, 17, 36, 57. RS 698. Cold, 7°C; calm. [M]
Tue 2 Jul	9	4.52pm. Winter Trail 9k in 51:42 (5:45/km) @ AHR 126 (78%), MHR 140. Black Frees. Quicker early. Tired last 2k. Happy to run near MAF today. RS 724. Cold, 4°C; high fog. [M]
Wed 3 Jul	10	4.33pm. School 10 in 55:33 (5:33/km) @ AHR 128 (80%), MHR 137. White Frees. Again, had to run 'fast' to reach MAF HR. Good RS# Splits: 27:28, 28:05. RS 711. Cold, 4°C; calm. [M]
Thu 4 Jul	10	4.33pm. O/B Theo Trail. 59:33 (5:57/km) @ AHR 126 (78%), MHR 140. Black Frees. Seriously hilly course. Tired before starting. A couple of short walks. RS 750. Cold, 6°C; windy. [M]
Fri 5 Jul	nil	Slight niggle medial left shin. Rowed a 2000m PB on the erg - 8:05.5. Excited about that! Ave HR 133, Max 147.
Sat 6 Jul	8	10.22am. Race: YCRC Longstaff 8k (7.6k) - 5th in 39:20 (5:11/km) @ AHR 139 (86%), MHR 150. Kinvara. Yarralumla course (rough). Early race with Jim, Andrew Sutcliff and Ela. Ran evenly all the way. More like tempo than race effort. Splits: 5:15, 14, 18, 08, 13, 12, 09 + 2:50. RS 719. Cold, sunny, 4°C; windy. [B]
Sun 7 Jul	8 2.5	1.13pm. Local trails. 49:01 (6:08/km) @ AHR 119 (74%), MHR 140. Black Frees. Easy recovery/early warm-up run. Felt tired. RS 729. Cold, 8°C; sunny. [E] 3.28pm. Race: Fadden Pines Cross Country - 2,500m race in 12:59 (5:12/km) @ AHR 135 (84%), MHR 146. White Frees. Lap splits: 6:30/6:29. In view of tiredness, ran steadily, following Jim for the first 750m. RS 701. Cool, 7°C; calm. [H]
Week 27	55k - Good week and YCRC XC race. Weight 74.4kg.
Mon 8 Jul	8	4.31pm. Speedygeese. Early 8k with Cathy & Geoff to Kingston in 46:03 (5:45/km) @ AHR 125 (78%), MHR 137. Black Frees. Not as fast this week. Didn't feel as good. RS 720. Cold, 8°C; breezy. [M]
Tue 9 Jul	16	12.40pm. War Memorial - Mt Ainslie/Majura track to Watson, Lyneham bikepath to ANU, Comm Bridge. 1:35:24 (5:58/km) @ AHR 128 (80%), MHR 138. NB1080s. Tired on this run (both legs and energy levels). High RS#. 6 min ks on the flat were an effort. RS 763. Sunny, 7°C; breezy. [M]
Wed 10 Jul	9	10.53am. Winter Trail 9k in 51:24 (5:43/km) @ AHR 131 (81%), MHR 140. Black Frees. Legs good - easier to keep cadence up in light shoes. Aiming for MAF but didn't slow down last 3k to do it. HR higher than expected for the pace (yesterday?) but felt OK. RS 748. Cold, 5°C; calm. [H]
Thu 11 Jul	15	12.35pm. War Memorial. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:25:12 (5:41/km) @ AHR 128 (80%), MHR 136. White Frees. Energy levels good today. Splits: 5:56, 22, 37, 34, 38, 50, 35, 41, 43, 45, 37, 38, 53, 39, 52. RS 727. Sunny, 10°C; breezy. [M]
Fri 12 Jul	10	12.26pm. Race: Customs H'cap 5k in 25:15 (5:03/km) @ AHR 136 (84%), MHR 145. Black Frees. With Leonie for 1500m (she set the pace) - quicker than I'd planned. Felt good (tempo effort). Splits: 5:00, 5:00, 4:58, 4:46, 5:00 (+31s). Afterwards, 5k Central Basin (6:27/km) @ AHR 112 (70%). RS 687. Sunny, 9°C; calm. [H]
Sat 13 Jul	9	11.01am. Race: YCRC Black Mtn2Scrivener 8k - 15th in 44:04 (5:30/km) @ AHR 128 (80%), MHR 139. Brooks Cheetah. Easy MAF with Speedychief. Splits: 5:32, 25, 27, 34, 44, 35, 20, 25. RS 705. Cool, 4°C; calm. [M] After, 11.7k Xootr Central Basin - 5:07/km @ AHR 100. First stack - luckily on smooth tiles near Rec Place so no gravel rash. Front wheel got stuck in parallel join in tiles. Need to watch that.
Sun 14 Jul	9.6	3.26pm. Race: Fadden Pines Cross Country - 2,500m race in 11:41 (4:40/km) @ AHR 144 (89%), MHR 154. Lap splits: 5:54/5:47. Black Frees. Ran hard, with Jim first 500m. Course muddy in places. Warm up other races, warm-down with Geoff to Macarthur. RS 673. Cool, 10°C; overcast. [B]
Week 28	76k - Good Customs & Fadden Pines. Weight 74.8kg. 251km last 4 weeks.

Date	Kms	Comments
Mon 15 Jul	8.2	4.39pm. Wagga - Lake Albert/Boat Club. 45:42 (5:34/km) @ AHR 127 (79%), MHR 134. Black Frees. Steady pace - felt good. Dog walkers but no other runners. RS 708. Cool, 12°C; damp. [M]
Tue 16 Jul	10	4.47pm. Wagga - O/B via Boat Club to SE corner Lake Albert. 55:19 (5:32/km) @ AHR 126 (78%), MHR 134. White Frees. Apart from 'tight' legs, felt good. Three other runners (2 females), lots of walkers. Good RS# for this course. RS 697. Mild, 14°C; calm. [M]
Wed 17 Jul	15	4.09pm. Wagga - Red Hill Rd, Willans Hill tracks, rail foot bridge, river bank, Kooringal Rd. 1:33:28 (6:14/km) @ AHR 123 (76%), MHR 134. Black Frees. Hilly early! Kms from 6:55 over hills to 5:44 on the flat. Tired. Ran easily. RS 766. Mild, 17°C; calm. [M]
Thu 18 Jul	10	4.46pm. Wagga - O/B via Boat Club to SE corner Lake Albert. 56:00 (5:36/km) @ AHR 128 (80%), MHR 134. Hoka One One Bondi. Shoes a revelation - concrete felt like grass! Strong headwind on return - can't really compare RS# with Tuesday. RS 717. Mild, 13°C; windy. [M]
Fri 19 Jul	nil	Rest day.
Sat 20 Jul	17	9.02am. Race: Bush Capital 16k. 64th in 1:28:13 (5:31/km) @ AHR 140 (87%), MHR 147. Hoka Bondi. Started easier than last year. Chased Leonie for 5k, ran with girl in purple top off the hill to finish (she outsprinted me). Trev caught me on the last hill! Splits: 6:29, 5:28, 5:04, 5:38, 5:16, 5:06, 5:41, 6:18, 8:04, 5:23, 4:38, 5:10, 4:57, 5:36, 5:01, 4:30. 1k jog warm-up. RS 772. Overcast, 6°C; windy. [B]
Sun 21 Jul	5.8	3.15pm. Race: Fadden Pines Cross Country - 2,500m race in 12:38 (5:03/km) @ AHR 137 (85%), MHR 146. Black Frees. Lap splits: 6:19/6:19. Steady run, gradually catching Jim and two of the 2k girls. Heavy going - grass VERY wet, dirt muddy. Warmed up with 3k on erg in 14:28 @ AHR 113. Warm-down with Geoff, 3.3k. RS 692. Cold, 3°C; calm. [H]
Week 29	66k - Good week and BC 16k. Weight 74.8kg.
Mon 22 Jul	8	4.55pm. Tharwa Dr Bridge in 46:08 (5:46/km) @ AHR 122 (76%), MHR 130. White Frees. Recovery run. Legs not bad, but body tired. Full moon rising in the east. RS 704. Bleak, 1°C; breezy. [M]
Tue 23 Jul	9	4.57pm. Winter Trail 9k in 51:36 (5:44/km) @ AHR 126 (78%), MHR 141. Black Frees. Steady pace, felt OK. One other runner on the trail (young bloke jogging). RS 722. Cold, 5°C; breezy. [M]
Wed 24 Jul	10	4.57pm. School 10 in 55:45 (5:35/km) @ AHR 126 (78%), MHR 135. Hoka Bondi. Enjoyed shoes! Best RS# this course this year (PB is 685, 2012). Splits: 27:48, 27:57. RS 702. Cold, 8°C; calm. [M]
Thu 25 Jul	9	4.55pm. Winter Trail 9k in 51:09 (5:41/km) @ AHR 126 (78%), MHR 142. Black Frees. Quicker than Tuesday, same HR. Legs felt good after yesterday in the Hokas. RS 716. Cold, 6°C; calm. [M]
Fri 26 Jul	5	4.33pm. School 5k in 28:48 (5:45/km) @ AHR 120 (75%), MHR 129. Virrata. Easy run, felt pretty good. Splits: 5:44, 5:34, 5:38, 5:54, 5:58. RS 691. Cold, 7°C; calm. [E]
Sat 27 Jul	11	11.05am. Race: YCRC - Runners Shop 10k. 61st in 49:53 (4:59/km) @ AHR 144 (89%), MHR 156. Hoka Bondi. Wanted to race earlier 5k but got held up at Pathology (blood test). Started with Geoff, Andy & Jen, easy. Caught Geoff S & Cathy, then ran fairly hard. Good battle with a girl in pink top last 5k. Splits: 5:16, 4:48, 5:06, 4:55, 4:56, 4:54, 5:11, 5:01, 5:02, 4:43. Short warm-up. RS unusually high for a race. RS 718. Sunny, 6°C; calm. [B]
Sun 28 Jul	15	11.50am. War Memorial. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge, Blundels. 1:26:58 (5:48/km) @ AHR 124 (77%), MHR 133. Hoka Bondi. Legs fine (Hokas yesterday), energy down. Splits: 6:06, 5:39, 44, 40, 49, 55, 31, 43, 40, 44, 46, 48, 59, 45, 6:04. RS 719. Cool, 9°C; windy. [M]
Week 30	67k - Poor race but a good training week. Weight 74.6kg.
Mon 29 Jul	10	5.05pm. O/B bikepath Izzie Plains in 59:25 (5:57/km) @ AHR 119 (74%), MHR 128. Hoka Bondi. Tired. Rolled down hill, crawled up. Splits: 29:43, 29:42. RS 707. Damp, 11°C; grey. [E]
Tue 30 Jul	9	5.03pm. Winter Trail 9k in 50:46 (5:38/km) @ AHR 127 (79%), MHR 141. Black Frees. Felt pretty good. Easy start (5:59), ran flats and downs at good tempo. RS 716. Cool, 12°C; calm. [M]
Wed 31 Jul	10	5.09pm. School 10 in 55:27 (5:33/km) @ AHR 126 (78%), MHR 136. Virrata. Shoes quite different to Hokas and Frees. Good RS# for this course. RS 699. Cold, 9°C; calm. [M]
Thu 1 Aug	9	5.06pm. Winter Trail 9k in 51:52 (5:46/km) @ AHR 123 (76%), MHR 136. White Frees. Easy - lower end of MAF. Jogged ups, rolled downs. RS 709. Cool, 9°C; calm. [M]
Fri 2 Aug	5	5.15pm. School 5k in 28:29 (5:42/km) @ AHR 120 (75%), MHR 131. Hoka Bondi. Easy - RS# compares well with runs in September last year. Feeling more confident of a sub-70 C2S. Westerly wind (headwind out). Splits: 5:47, 5:29, 5:37, 5:46, 5:51. RS 684. Cold, 5°C; windy. [E]
Sat 3 Aug	8.5	11.01am. Race: YCRC Dunrossil Drive 4.2k - 16th in 18:48 (4:29/km) @ AHR 147 (91%), MHR 154. Kinvara. Bit of a breakthrough. Pack early - Hugh F, Jim W, Peter T, Brian W, Charlie M & myself, with Robbie C up ahead. Passed Charlie in first k, got Brian uphill second k following Peter, then Robbie before halfway. Peter gradually got away. Headwind down hill. 9:18, 9:30. Better than '07 race. 2.3k warm-up, 2k warm-down with Brian. RS 658. Cool, 4°C; windy. [B]
Sun 4 Aug	14.8	11.48am. War Memorial. Kings Ave, Wetlands, Duntroon, Campbell Pk. 1:33:14 (6:18/km) @ AHR 115 (71%), MHR 128. Hoka Bondi. Legs not happy, so jogged slowly. RS 724. Cold, 5°C; windy. [E]
Week 31	66k - Very good race. Weight 74.7kg.
Mon 5 Aug	nil	Rest day. Rowed 2000m on the erg in 8:01.6 (5 sec PB) @ AHR 127 (79%), MHR 144.
Tue 6 Aug	10	5.30pm. O/B Chisholm High via Richardson in 57:42 (5:46/km) @ AHR 119 (74%), MHR 127. Hoka Bondi. Dark, so footpath run. Great RS# but didn't feel smooth. RS 687. Cold, 4°C; bleak. [E]
Wed 7 Aug	9	5.16pm. Winter Trail 9k in 51:12 (5:41/km) @ AHR 125 (78%), MHR 139. Black Frees. Felt smoother than yesterday. Saw Dave Wilson with dog (training for Blackmores). RS 711. Cold, 5°C; calm. [M]
Thu 8 Aug	4	4.58pm. Theo Trail progression (warm-up west + 1st 3k of Winter Trail. 22:13 (5:33/km) @ AHR 127 (79%). MHR 144. Hoka Bondi. Felt good. Splits/AHR: 6:14 (116) 5:25 (129) 4:40 (139) 5:52 (129). RS 706. Cold, 6°C; breezy. [M]
Fri 9 Aug	nil	Rest day. Joy's birthday dinner (Santa Lucia, Mawson).
Sat 10 Aug	nil	Rest day. Drive to Sydney with Jen and Simon (from CJs). Major traffic jam near Moore Park. Dinner with Jim White, Chinatown. Watched some of Moscow World Champs marathon. In bed 10.15pm (Vibe Millson's Point). Weight AM, 75.7kg.
Sun 11 Aug	16	7.58am. Race: 29th City to Surf 14k. 7886th in 69:39. (4:59/km) @ AHR 144 (89%), MHR 152 (finish). Brooks Racer ST. Goal: break 70 - thought it would be easier! Splits: 4:56, 4:49, 4:53 (14:38), 5:05, 4:39 (24:22), 4:54, 5:53, (35:09), 5:19, 4:51, 5:09 (50:28), 5:04, 4:43, 4:31, 4:42 + 11s. 2k warm-up. Warmth made it hard. Didn't pick up during last 6k (endurance?). Had to sprint last 400m. Weight after, 74.3kg. RS 717. Sunny, warm, 13°C; calm to breezy. [B]
Week 32	39k - Happy with sub-70 C2S. Weight 74.3kg. 238km last 4 weeks.

Date	Kms	Comments
Mon 12 Aug	nil	Rest Day (recovery from C2S).
Tue 13 Aug	nil	Rest day. Legs still a little sore. Watched 5k men's heats from Moscow - Brett Robinson qualified.
Wed 14 Aug	9	5.18pm. Winter Trail 9k in 52:31 (5:50/km) @ AHR 126 (78%), MHR 142. Hoka Bondi. Easy. Legs not too bad. RS high compared to last Wednesday. RS 735. Cold, 8°C; windy. [M]
Thu 15 Aug	9	5.12pm. Winter Trail 9k in 51:35 (5:44/km) @ AHR 126 (78%), MHR 140. Hoka Bondi. Faster than yesterday, same HR (training effect from that run?). RS 722. Cold, 7°C; breezy. [M]
Fri 16 Aug	9	5.20pm. Winter Trail 9k in 51:50 (5:46/km) @ AHR 126 (78%), MHR 141. Hoka Bondi. End of week work tiredness a problem on this run, otherwise OK. RS 726. Cold, 9°C; calm. [M]
Sat 17 Aug	nil	Rest Day. Drive to Wagga Wagga.
Sun 18 Aug	21.1	8.30am. Race: Wagga Wagga Trail Half Marathon. 50th in 2:00:16 (5:42/km) @ AHR 139 (86%), MHR 153. Hoka Bondi. Felt good! More like a hard long run than a race (took first 9k fairly easy). Faded a bit last 4k. Great trails - mix of dirt road, single-track mtn bike and grass. Sarah-Jayne first F (8th) in 1:32:38. Splits: 5:45, 7:08, 4:57, 5:18, 6:02, 6:01, 5:53, 6:34, 6:30, 4:59, 5:29, 33, 36, 37, 35, 34, 39, 53, 50, 35, 14. RS 792. Sunny, 8°C; calm to breezy. [B]
Week 33	48k - Enjoyed the trail HM! Weight 74.2kg.
Mon 19 Aug	nil	Recovery day following the half marathon. Legs felt better than post City to Surf.
Tue 20 Aug	9	5.24pm. Winter Trail 9k in 52:07 (5:47/km) @ AHR 124 (77%), MHR 139. Hoka Bondi. Bit of a cold so ran easily. Legs felt OK - barely noticeable DOMS. RS 718. Very cold, 1°C; breezy. [M]
Wed 21 Aug	8	5.26pm. O/B Theo Trail. 48:45 (6:06/km) @ AHR 125 (78%), MHR 138. Hoka Bondi. Easy HR, hard on legs (seriously hilly). Slight niggle left ITB near knee. RS 762. Cold, 2°C; breezy. [M]
Thu 22 Aug	9	5.19pm. Winter Trail 9k in 51:12 (5:41/km) @ AHR 127 (79%), MHR 141. Hoka Bondi. Cold no worse. ITB niggle (nerve?) now and then. Otherwise, OK. RS 722. Cold, 3°C; breezy. [M]
Fri 23 Aug	nil	Left calf a little sore today - not sure why. Rowed 6.848k on the erg in 30:00 (4:23/km) @ AHR 122 (76%). MHR 139. Felt OK. Should try and row daily. RS 534. [M]
Sat 24 Aug	13	12.36pm. War Memorial. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Kings Ave, Blundels. 1:15:30 (5:48/km) @ AHR 125 (78%), MHR 133. Black Frees (was to run 10k trails). OK until headwind. Not a lot of energy. First warmer day! T-shirt & shorts. RS 726. Sunny, 11°C; windy. [M]
Sun 25 Aug	11	4.15pm. Rec Place, Lennox Gdns, Central Basin, Kingston. 62:09 (5:39/km) @ AHR 127 (79%). MHR 138. Hoka Bondi. Felt a little better today. Steady run. RS 718. Sunny, 8°C; windy! [M]
Week 34	50k - Recovery week. Weight 74.6kg.
Mon 26 Aug	9	5.31pm. Winter Trail 9k in 51:20 (5:42/km) @ AHR 126 (78%), MHR 141. Hoka Bondi. Pretty good considering how tiring work was today. Pollen in the air. RS 719. Cold, 11°C; breezy. [M]
Tue 27 Aug	10	5.35pm. School 10 in 57:03 (5:42/km) @ AHR 125 (78%), MHR 134. Black Frees. Tired again so steady. Assorted leg/foot niggles good. Splits: 28:33, 28:30. RS 713. Cool, 11°C; calm. [M]
Wed 28 Aug	nil	Late work day. Rowed 4k, with 1000m in 3:54.8. A PB.
Thu 29 Aug	nil	Terrible head cold (man flu) today. Worked, but struggled. Constantly runny nose, sinus stuffed, aches and pains.
Fri 30 Aug	nil	Sick. Off work. Terrible day. Slept on/off all morning. Weak, headache.
Sat 31 Aug	nil	Sick. Not well at all. Slightly better by mid-afternoon after Panadol in morning.
Sun 1 Sep	nil	Sick. Finally felt well enough to go outside in the afternoon (short trip to the shops). Headache better. Resting HR down from 64 yesterday to 57 (usually 50 or better).
Week 35	19k - Terrible week. Haven't been that sick for a while. Weight 73.3kg.
Mon 2 Sep	6	4.51pm. Flat Trail 6k (first 3 of Winter Trail out/back) in 34:13 (5:42/km) @ AHR 135 (84%), MHR 145. Hoka Bondi. Let legs dictate pace. High HR expected, breathing OK, movement smooth with no injury niggles. Splits: 5:45, 24, 52, 39, 55, 35. RS 770. Warm (!), 17°C; breezy. [H]
Tue 3 Sep	6	1.05pm. Flat Trail 6k East in 33:43 (5:37/km) @ AHR 137 (85%), MHR 145. White Frees. Starting east side, turn west side. Felt similar to yesterday - legs and movement good, HR high. RS 770. Warm, 19°C; breezy. [H]
Wed 4 Sep	13	11.12am. From PH, O/B bubbler Dunrossil Drive. 1:19:06 (6:05/km) @ AHR 128 (80%), MHR 138. Hoka Bondi. Easy jog. Legs & energy a bit ordinary. Lovely day. RS 779. Warm, 16°C; breezy. [M]
Thu 5 Sep	9	5.36pm. Winter Trail 9k in 52:44 (5:52/km) @ AHR 129 (80%), MHR 141. Hoka Bondi. Started easy, pretty much stayed that way. Tired, but movement felt OK. RS 756. Overcast, 15°C; calm. [M]
Fri 6 Sep	nil	Rest day. Rowed a 5k PB on the erg - 21:27.0. No HR data. Negative split. 4:04 last 1000m.
Sat 7 Sep	nil	Rest day. A bit slack really - thought about jogging 9k in the evening. Enjoyed a moto ride with the boys in the morning to Crookwell (had the 'big breakfast'). The GSX enjoyed it too.
Sun 8 Sep	11.1	9.30am. Race: Canberra Times 5k - 38th in 23:56 (4:47/km) @ AHR 148 (92%), MHR 158. Hoka Bondi. Ran by feel. Splits: 4:44, 4:47, 4:43, 4:48, 4:43 (+11s). Thought it may have been slower, so happy enough. More interested in recovering well so Hokas instead of faster Kinvaras. 3.6k to start from Telopea Pk, 2.5k very slow jog back. RS 708. Sunny, 13°C; slight head breeze. [B]
Week 36	45k - OK CT 5k race, bad month. Weight 74.9kg. 162km last 4 weeks.

Date	Kms	Comments
Mon 9 Sep	11	4.33pm. Speedygeese. 8k with Geoff, Cathy, Kelley, Jen & Susan - YMCA Yacht Club, back over Stirling Hills. 45:28 (5:41/km) @ AHR 128 (80%), MHR 141. Virrata. Group warm-up 3k. Movement OK/good. Shoes felt hard compared to Hokas. RS 727. Mild, 14°C; windy. [M]
Tue 10 Sep	9	5.42pm. Winter Trail 9k in 50:40 (5:38/km) @ AHR 130 (81%), MHR 143. Hoka Bondi. Movement felt good on flats/downs but a little tired. RS 732. Cool, 9°C; windy. [H]
Wed 11 Sep	8	5.46pm. O/B by Tuggie Creek towards Isabella Plains. 44:33 (5:34/km) @ AHR 127 (79%), MHR 136. Hoka Bondi. Wanted an easy course, so bike path. Felt OK. Saw Mike out for a walk. Splits: 5:28, 17, 17, 23, 40, 44, 57, 48. RS 707. Cool, 7°C; breezy. [M]
Thu 12 Sep	9	5.41pm. Winter Trail 9k in 52:31 (5:50/km) @ AHR 127 (79%), MHR 140. Hoka Bondi. Horrible conditions. Not enough clothes. Happy to finish. RS 741. Freezing, 1°C; very windy. [M]
Fri 13 Sep	9	5.25pm. Winter Trail 9k in 52:12 (5:48/km) @ AHR 126 (78%), MHR 141. Black Frees. Fairly easy. OK but for 'end of working week tiredness'. RS 731. Cool, 8°C; calm to breezy. [M]
Sat 14 Sep	13	12.42pm. War Memorial. Mt Ainslie, bush to Campbell Pk, Duntroon, Wetlands, Comm Bridge. 1:15:52 (5:50/km) @ AHR 128 (80%), MHR 137. Hoka Bondi. Struggled for some reason (no energy, tired legs). RS 747. Sunny, 14°C; breezy. [M]
Sun 15 Sep	nil	Rest Day. Day trip to Mittagong with Ruth to visit Luckylegs - lunch at Gilbert's, drive to school see cows and goats, her training roads at Renwick & display houses.
Week 37	59k - Back to OK mileage. Weight 73.7kg.
Mon 16 Sep	10	5.14pm. O/B Chisholm High via Richardson in 57:36 (5:46/km) @ AHR 128 (80%), MHR 134. Hoka Bondi. Felt OK but RS high compared to same run in August. RS 737. Cool, 10°C; wet. [M]
Tue 17 Sep	8	5.19pm. O/B by Tuggie Creek towards Isabella Plains. 44:50 (5:36/km) @ AHR 130 (81%), MHR 137. Hoka Bondi. Steady effort. Creek raging. Lots of puddles! Splits: 5:31, 22, 19, 21, 33, 47, 57, 58. RS 729. Calm, 10°C; wet. [H]
Wed 18 Sep	4.5	5.50pm. Started to run Winter Trail 9k but close bolts of lightning scared me into cutting it short. 25:36 (5:41/km) @ AHR 127 (79%), MHR 136. RS 722. Cool, 11°C; stormy. [M]
Thu 19 Sep	9	5.40pm. Winter Trail 9k in 52:03 (5:47/km) @ AHR 127 (79%), MHR 143. Hoka Bondi. Movement felt OK to good on downhills. Energy level average. RS 734. Cold, 6°C; breezy. [M]
Fri 20 Sep	8	5.26pm. O/B by Tuggie Creek towards Isabella Plains. 46:08 (5:46/km) @ AHR 125 (78%), MHR 136. Brooks Racer ST. Shoe test for Sunday - felt OK. RS 721. Cool, 7°C; breezy. [M]
Sat 21 Sep	nil	Bus to Sydney (9.40 to 1pm), pick up race pack, late lunch with Jarrod and Fiona at Metro St James cafe. Dinner at Chinatown (good vegetarian) and early night 9.20pm - alarm set for 4am.
Sun 22 Sep	21.5	6.29am. Race: Sydney Blackmores Half M 2,931st in 1:52:23 (5:20/km) @ AHR 139 (86%), MHR 148. Hoka Bondi. Good run! In toilet queue so missed start by 14 mins. Started easy. Lots of overtaking but no major dramas (Domain a bit tight). Easy on breathing/HR. Endurance lacking so held back until 15k. 5k splits and AHRs: 26:18 (136), 26:41 (141), 26:38 (139), 26:51 (141), 5:23 (144) + 32. 400m warm-up. RS 740. Mild, 9 - 13°C; breezy. [B]
Week 38	61k - Enjoyable Blackmores Half Marathon. Weight 73.9kg.
Mon 23 Sep	8	4.32pm. Speedygeese. 8k with Geoff to Kingston. 48:12 (6:02/km) @ AHR 125 (78%), MHR 134. Brooks Cheetah. Legs OK at first, but became sore last 3k. RS 753. Mild, 16°C; windy. [M]
Tue 24 Sep	8	5.41pm. School 8 in 49:15 (6:09/km) @ AHR 118 (73%), MHR 128. Brooks Cheetah. Very easy. Legs still in recovery mode but not as sore as yesterday. RS 726. Mild, 15°C; calm. [E]
Wed 25 Sep	8	5.48pm. School 8 in 46:48 (5:51/km) @ AHR 124 (77%), MHR 136. Hoka Bondi. Steady. Legs still not offering much, especially on the uphills. RS 725. Mild, 17°C; breezy. [M]
Thu 26 Sep	7	5.42pm. Winter Trail 7k in 41:34 (5:56/km) @ AHR 124 (77%), MHR 138. NB 1080s. Movement good. Enjoyed run in spite of cold wind. Legs almost normal. RS 736. Cold, 4°C; windy. [M]
Fri 27 Sep	9	5.18pm. Winter Trail 9k in 51:01 (5:40/km) @ AHR 126 (78%), MHR 139. Hoka Bondi. Felt good. Rolled the downhills (5:04 on fastest km). Headwind N/W. RS 714. Cool, 11°C; windy. [M]
Sat 28 Sep	10	8.01am. Race: Tuggers Parkrun 5k. 52nd in 25:39 (5:08/km) @ AHR 139 (86%), MHR 151. Hoka Bondi. Progression. Felt OK, maybe too quick. Splits: 5:19, 5:11, 5:07, 5:03, 4:59. No warm-up, 5k slow warm-down in 33:45 (6:45/km) @ AHR 118. RS 713. Cool, 8°C; windy. [H]
Sun 29 Sep	12	7.47am. Stromlo - easy jogging with Geoff & Jed on the magpie free hill loop (8k), then 4k O/B Stromlo trails. 74:22 (6:12/km) @ AHR 118 (73%), MHR 132. Old Frees. Took a while to warm up but once I did the legs were good. RS 731. Cool, 8°C; breezy. [E]
Week 39	62k - Came good on Friday's run. Weight 74.8kg.
Mon 30 Sep	9 8	11.07am. Summer Trail 9k in 53:03 (5:54/km) @ AHR 126 (78%), MHR 140. Hoka Bondi Yellow. Easy. Course avoids single-track near Tuggie Creek. RS 743. Mild, 11°C; sunny. [M] 4.34pm. Speedygeese. With Geoff to Lotus Bay via Library. 47:11 (5:54/km) @ AHR 127 (79%), MHR 136. Brooks Cheetah. Felt pretty good for a second run. RS 749. Mild, 17°C; windy. [M]
Tue 1 Oct	10	5.49pm. O/B Chisholm High via Richardson in 59:20 (5:56/km) @ AHR 120 (75%), MHR 129. Hoka Bondi Y. Niggly left hamstring and quads. Felt faster. RS 712. Cold, 6°C; windy. [M]
Wed 2 Oct	9	5.43pm. Winter Trail 9k in 52:01 (5:47/km) @ AHR 126 (78%), MHR 140. White Frees. Tired (work) but legs OK. Easier to keep cadence up in light shoes. RS 728. Cold, 8°C; windy. [M]
Thu 3 Oct	8	5.48pm. O/B by Tuggie Creek towards Isabella Plains. 44:24 (5:33/km) @ AHR 126 (78%), MHR 133. Brooks Cheetah. Felt OK. 5:29, 16, 13, 25, 33, 38, 53, 55. RS 699. Cold, 7°C; breezy. [M]
Fri 4 Oct	9	5.52pm. Winter Trail 9k in 52:14 (5:48/km) @ AHR 124 (77%), MHR 138. Hoka Bondi Y. Easy first 4k, 2k quickish (5:11, 5:17) then easy. Felt OK. RS 720. Cool, 12°C; breezy. [M]
Sat 5 Oct	5	8.03am. Race: Tuggers Parkrun 5k. 27th in 23:25 (4:41/km) @ AHR 144 (89%), MHR 156. Brooks Racer ST. Goal was to beat Jim (started fast) - caught him about 1.5k and kept going. Catching Karen D but she sprinted hard to the line. Splits: 4:53, 4:43, 4:39, 4:41, 4:30. Only 2 x 50m strides warm-up. RS 674. Cold, 7°C; calm. [B]
Sun 6 Oct	15	12.02pm. War Memorial. Mt Ainslie track, Duntroon, Wetlands, Comm Bridge, Anzac Pde. 1:31:33 (6:06/km) @ AHR 121 (75%), MHR 136. Hoka Bondi R. Steady. Strong headwind at times. Stopped to chat with Joy and Mal near Regatta Pt (out for a bike ride). RS 739. Sunny, 14°C; windy. [E]
Week 40	73k - Pleasing Parkrun 5k. Weight 75.3kg. 255km last 4 weeks.

Date	Kms	Comments
Mon 7 Oct	9 9	10.40am. Summer Trail 9k in 55:25 (6:09/km) @ AHR 121 (75%), MHR 136. Grey Frees. Easy steady run. Shoes worn out (OK for grass). RS 745. Sunny, 11°C; windy. [E] 6.05pm. O/B bike path to Richardson in 54:51 (6:06/km) @ AHR 118 (73%), MHR 128. Hoka Bondi Y. Felt better than I thought I would. Easy. RS 719. Mild, 13°C; damp. [E]
Tue 8 Oct	9	6.25pm. Summer Trail 9k in 51:49 (5:45/km) @ AHR 124 (77%), MHR 142. Hoka Bondi Y. Steady on ups, striding out on downs. Felt OK. RS 714. Mild, 14°C; calm. [M]
Wed 9 Oct	10	6.27pm. School 10 in 57:50 (5:47/km) @ AHR 122 (76%), MHR 130. Black Frees. Chat to Dave W. Felt OK - kept cadence up. Headwind down Johnson. RS 706. Mild, 17°C; windy. [M]
Thu 10 Oct	9	7.01pm. Summer Trail 9k in 51:16 (5:42/km) @ AHR 125 (78%), MHR 139. Hoka Bondi R. Chugged the ups, rolled the downs. Saw Michael T walking dogs. RS 712. Mild, 20°C; breezy. [M]
Fri 11 Oct	nil	Rest Day. Rowed a steady 5k on the Concept2 in 21:45.5 @ AHR 121, MHR 136. Felt pretty good. PB is 21:27.
Sat 12 Oct	12	8.05am. Race: AMRA Mt Majura One Peak. 11th in 1:14:40 (6:13/km) @ AHR 141 (88%), MHR 150. Hard! Quite a bit of walking up Majura; also the saddle towards Ainslie. Ran downs as fast as I dared (some rocky dangerous bits). Kms varied between 8:19 and 4:47. Took forever to catch Leonie (about 9k), she finished only 30s back. RS 877. Mild, 9°C; sunny. [B]
Sun 13 Oct	4	6.50pm. Summer Trail 4k in 25:58 (6:30/km) @ AHR 116 (72%), MHR 125. Quads SORE (from yesterday's downs) so a slow jog. Not much fun. RS 753. Cool, 20°C; light rain. [E]
Week 41	62k - Getting fit. OK race. Weight 74.5kg.
Mon 14 Oct	nil	Day off. Quads incredibly sore today. Racing down hills isn't a good idea.
Tue 15 Oct	nil	Legs still buggered.
Wed 16 Oct	nil	Quads still sore, but improving VERY slowly.
Thu 17 Oct	nil	More improvement today. I can walk normally.
Fri 18 Oct	nil	Rest day. Tired from a long work day. Resting HR is 53 (up from 47-50), weight 75.7 (up about 1kg).
Sat 19 Oct	7	8.02am. Race: Tuggers Parkrun 5k. 21st in 23:10 (4:38/km) @ AHR 146 (91%), MHR 157. Brooks Racer ST. By feel, generally catching. Adam passed me at 1k, caught him at 2k - couldn't catch a young girl, about 4ft tall. Splits: 4:51, 4:38, 4:32, 4:38, 4:31. Quads good. Happy with the race. Strides warm-up, 2k warm-down with Adam & Carol. RS 677. Cool, smoky, 6°C; calm. [B]
Sun 20 Oct	9	5.56pm. Summer Trail 9k in 53:53 (5:59/km) @ AHR 131 (81%), MHR 140. Brooks Cheetah. Easy effort. Walked on bastard hill. High HR for the pace. Would have run 5:27 pace at this HR ten days ago. RS 784. Warm, 22°C; calm. [H]
Week 42	16k - Good 5k race but bad training week. Weight 75.7kg.
Mon 21 Oct	nil	Late day at work. Very tired. Niggly left hamstring.
Tue 22 Oct	5	6.37pm. Bike path O/B 5k in 28:05 (5:37/km) @ AHR 131 (81%), MHR 141. Hoka Bondi Y. Legs OK. Ran at perceived MAF effort but HR a little higher. RS 736. Calm, 21°C; humid. [H]
Wed 23 Oct	10	6.51pm. Trail/Bikepath 61:18 (6:08/km) @ AHR 126 (78%), MHR 139. Hoka Bondi Y. East trail to top of bastard hill, then flatter trails and bikepath. Ran easily but legs sluggish and body tired. Left ITB niggle. RS 772. Cool, 11°C; windy. [M]
Thu 24 Oct	9	7.54pm. Race: ACT Vets' 1 hour race. 8th - 8,817 metres (6:48/km) @ AHR 119 (74%), MHR 150. Broooks Racer ST. First 3000 as Time Trial - 14:11 (4:44/km) @ AHR 145 (90%), MHR 150. Walked 2 laps then 11 x 100m stride up back straight, walk rest of lap to finish the race. 3k splits: 4:27, 4:50, 4:54. Left ITB niggly. Not comfortable. RS 686. Cold, 4°C; breezy. [B]
Fri 25 Oct	nil	Rest day. Giving the niggly ITB a day off. Enjoyed a very good nap after work (tired from late nights) and afterwards rowed 2k on the erg in 8:48.8 (ITB was OK with this).
Sat 26 Oct	7	8.03am. Race: Tuggers Parkrun 5k. 71st in 26:33 (5:19/km) @ AHR 140 (87%), MHR 147. Hoka Bondi Y. Tempo effort. ITB/hamstring niggle no worse during. I've lost fitness! Splits: 5:34, 5:16, 5:13, 5:12, 5:17. 2k warm-down (6:33/km) @ AHR 121. RS 743. Sunny, 6°C; calm. [H]
Sun 27 Oct	5	10.35am. School 5k in 30:36 (6:07/km) @ AHR 125 (78%), MHR 138. Hoka Bondi Y. Almost stopped after the 3rd step. Left hamstring sore. Good BBQ for Kathy's birthday in the arvo at Gail & Tony's made up for the disappointing run. RS 765. Sunny, 13°C; calm. [M]
Week 43	36k - Bad week. Going backwards fast. Weight 75.2kg.
Mon 28 Oct	nil	Rest day for the hamstring. Hoping a few days of no running will be enough.
Tue 29 Oct	nil	Hamstring less painful today when walking and sitting.
Wed 30 Oct	nil	Further improvement from yesterday. Need to look at strengthening, balance L/R and movement.
Thu 31 Oct	3	6.26pm. Track, Calwell. 7 laps of lane 6 (3,059m) in 18:38 (6:05/km) @ AHR 128 (80%), MHR 136. Grey Frees. Hamstring still niggly but not as bad as Sunday. Pain about 3/10. Think I might be able to run through this injury, as I've done in the past. RS 780! Mild, 14°C; windy. [M]
Fri 1 Nov	nil	Rest day. A 'jog' for traffic lights produced some immediate soreness.
Sat 2 Nov	5	8.01am. Race: Tuggers Parkrun 5k. 143rd in 41:13 (8:15/km) @ AHR 109 (68%), MHR 149. Brooks Racer ST. Disappointing. Left hamstring (which felt good on waking and OK for 1k) became painful so I stopped at 1.7k and walked the rest. Splits & AHRs: 4:43 (137) 6:18 (137) 9:47 (108) 10:18 (96) 10:07 (94). RS 899. Sunny, 13°C; calm. [E]
Sun 3 Nov	nil	Hamstring soreness improved today. Happy I stopped running early yesterday.
Week 44	8k - Another bad week. Weight 74.8kg. 122km last 4 weeks.

Date	Kms	Comments
Mon 4 Nov	nil	Hamstring: some improvement. Walking OK, but can still feel it when sitting.
Tue 5 Nov	nil	Walked about 2k At Stirling Hills YCRC cross country (helping out). Lovely afternoon. Rode the GSX. Leg was okay with this, also 2k on the erg later in 8:16.0 (hard effort).
Wed 6 Nov	nil	Further improvement. Less noticeable when sitting and pulling heel up to butt.
Thu 7 Nov	nil	Much better when sitting and generally (walking etc). Hardly noticed it. May try a short jog in a day or two.
Fri 8 Nov	nil	A little worse (than yesterday) when sitting today. Maybe I shouldn't sit!
Sat 9 Nov	nil	Better than yesterday. Yea!
Sun 10 Nov	nil	Very good on waking up. Good when sitting and walking around. Just an occasional twinge. Contemplated a test jog but the rain set in during the day and I wasn't keen to get wet for a 2k jog.
Week 45	0k - Hammy improving with rest. First zero since May. Weight 75.4kg.
Mon 11 Nov	2	6.31pm. First 2k of Winter Trail 9k in 13:09 (6:35/km) @ AHR 130 (81%), MHR 141. Brooks Cheetah. Leg sore! Half expected it as I could notice it during the day and when driving. Strange. Afterwards, 2k hard on the erg in 8:07.7 (PB is 8:01) @ AHR 140, MHR 153. Leg fine on the erg so I'll do more rowing and less running for a while. RS 855! Cool, 9°C; overcast. [M]
Tue 12 Nov	3	6.17pm. Race: YCRC Spring Series Barrenjoey Dr 2k. 5th in 10:26 (5:13/km) @ AHR 150 (93%), MHR 159. Saucony Kinvara. Leg improved but not great. Stride off. ITB stretching earlier helped. Less bothersome driving. Not fit! Very high HR 159 max at finish wasn't a real sprint. RS 783. Mild, 15°C; calm. [B]
Wed 13 Nov	nil	Hamstring much improved. Couldn't notice it at all when driving. 2k easy walk for exercise.
Thu 14 Nov	2	7:47pm. Bike Path O/B in 11:33 (5:47/km) @ AHR 133 (83%), MHR 148. Hoka Bondi R. Leg similar to Tuesday. More noticeable during the day than yesterday. Should have run yesterday! Afterwards, 1k on the erg (hard) in 3:55.0. Missed PB by 0.2. Stroke felt smooth, leg fine. No HR data. RS 768. Warm, 15°C; calm. [H]
Fri 15 Nov	nil	Rest day. Leg okay except for a twinge when mowing the lawn.
Sat 16 Nov	nil	Morning flight to Melbourne with Jim White, 9am.
Sun 17 Nov	14	8.09am. Race: City to Sea 14k. 7880th (out of 8869) in 1:52:10. Saucony Kinvara. Left hammy a little tight (didn't get worse), so raced to 5k then walked to the finish. 5k in 25:42 (5:08/km) @ AHR 144 (89%), MHR 153. Standing HR prior to start 63-65. Despite the injury enjoyed the day and weekend. Jim ran 71:08. Nice fast course. RS 740. Sunny, 9 to 12°C; calm to breezy (near bay). [B]
Week 46	21k - City 2 Sea went better than I though it would. Weight 75.8kg.
Mon 18 Nov	nil	Both shins sore (from yesterday's fast walking). Hamstring not too bad. Was going to jog, but tired from the weekend and a long work day.
Tue 19 Nov	2	6.15pm. Race: YCRC Summer Series: Black Mt Peninsula 1.63k. 5th in 7:54 (4:51/km) @ AHR 147 (91%). MHR 158. Saucony Kinvara. 400m warm-up (not enough). Hamstring still 'tight' (similar to Sunday). Steady. Both shins still sore. Breathing more comfortable than Sunday. RS 712. Warm, 23°C; stormy. [B]
Wed 20 Nov	nil	Tired. Long working day.
Thu 21 Nov	5	7.34pm. School 5k in 28:42 (5:44/km) @ AHR 136 (84%), MHR 146. Brooks Cheetah. Splits: 5:34, 25, 37, 53, 6:10. Movement better. Hamstring still niggly (low down closer to the knee. Tendinitis?). I'll try daily running and more stretching as rest days are negative if anything. RS 781. Mild, 20°C; breezy. [H]
Fri 22 Nov	nil	Decided not to run in the late afternoon as I'm racing in the morning.
Sat 23 Nov	5	8.02am. Race: Tuggers Parkrun 5k. 53rd in 25:32 (5:07/km) @ AHR 149 (92%), MHR 162! Saucony Kinvara. Raced hard after using the first km as a 'warm-up'. Hamstring still iffy, but less bothersome than it was for City 2 Sea. Thankful for that. Splits: 5:25, 5:07, 5:01, 5:01, 4:59. RS 761. Sunny, 11°C; calm. [B]
Sun 24 Nov	5	6.53pm. Track, Calwell. Lane 6, 11.5 laps (5,025m) in 31:06 (6:11/km) @ AHR 131 (81%), MHR 140. Grey Frees. Hamstring niggly as I was running but didn't get worse and felt better afterwards at Calwell shops. Grass very lush, headwind running up the hill. RS 811!. Mild, 14°C; windy. [H]
Week 47	17k - Losing fitness fast. Will try and run daily. Weight 76.0kg.
Mon 25 Nov	8	6.57pm. School 8 in 50:15 (6:17/km) @ AHR 127 (79%), MHR 136. Hoka Bondi R. Hamstring sore in morning, eased during the day. Less painful on this run than yesterday. RS 798. Mild, 12°C; windy. [M]
Tue 26 Nov	5	6.17pm. Race: YCRC Spring Series: Boathouse 2k. 6th in 9:14 (4:37/km) @ AHR 153 (95%). MHR 162. Saucony Kinvara. Happy with the race and how hamstring felt (least pain yet). Good race with a young boy and girl - Xavier 'won', I beat Amelia in a sprint. Splits: 4:39, 4:35. RS 706. Mild, 16°C; calm. [B]
Wed 27 Nov	8	7.12pm. New Trail 8k in 48:45 (6:06/km) @ AHR 130 (81%), MHR 139. Hoka Bondi R. Hamstring similar to yesterday. Very tired due to long work hours this week. RS 792. Warm, 20°C; breezy. [H]
Thu 28 Nov	8	6.56pm. School 8 in 51:24 (6:26/km) @ AHR 126 (78%), MHR 136. NB 1080s. Hamstring better than yesterday, but pain developed in lower right calf! Thought of stopping at 5k. RS 810. Warm, 25°C; calm. [M]
Fri 29 Nov	nil	Right lower calf pretty bad during the day. Had to limp when walking. Improved by the evening - could get my heel off the ground and sort of walk okay.
Sat 30 Nov	nil	Could walk better than yesterday but still a few twinges. Hopeful 3 or 4 days off running will be enough.
Sun 1 Dec	nil	Some 'shop walking' at the Canberra Centre. Calf was okay with this and I don't think I was limping but could tell it wasn't good enough to run on.
Week 48	29k - 2k race good, calf injury bad. Weight 75.4kg. 67km last 4 weeks.

Date	Kms	Comments
Mon 2 Dec	nil	Calf improving. Apart from a ginger first few steps, could walk without limping.
Tue 3 Dec	3	6.17pm. Race: YCRC Summer Series: Stromlo 2k. 21st in 10:36 (5:18/km) @ AHR 146 (91%). MHR 159. Saucony Kinvara. Happy to finish intact (one twinge from the calf on first downhill). Ran steadily, small sprint last 100 trying to beat a young girl (failed). 1k slow warm-up. Splits: 5:20, 5:16. RS 774! Hot, 27°C; breezy. [H]
Wed 4 Dec	nil	Slept late after a long work day. Right calf a little iffy too so decided not to run.
Thu 5 Dec	nil	Giving the calf another rest day. I'd like it to feel normal while walking before I go jogging.
Fri 6 Dec	nil	Late day at work. Packing for the Urunga trip (Mal's mum Ann's 80th birthday party).
Sat 7 Dec	nil	Up at 4.15am, left Mal & Joy's at 5.37am for the drive in their Hyundai ix35 to Urunga. Listened to Bill Bryson's 'A Walk in the Woods' on the way. Arrived about 3.30pm.
Sun 8 Dec	nil	Ann's party in the morning at the bowling club. Walk to the beach and body-surf afterwards. Tweaked calf again doing that and walking in the soft sand. Water great, but waves messy.
Week 49	0k - Good party, holiday, surfing. Weight 76.4kg.
Mon 9 Dec	nil	Morning walk on board-walk to beach for another swim. Windy but sunny. Skipped stones. Caught a few small messy waves. Lunch with Ann and Graham, another walk, then evening meal at the club (great!).
Tue 10 Dec	nil	Back at work. Long day. Calf still niggly.
Wed 11 Dec	nil	Calf feeling better walking. After work, BBQ for Christmas at Kath and Steve's.
Thu 12 Dec	nil	Calf felt like I could run on it today.
Fri 13 Dec	2	7.50pm. Track, Calwell. 5 laps of lane 6 (2185m) in 14:17 (6:32/km) @ AHR 127 (79%), MHR 135. Grey Frees. Easy jogging. Thankfully the right calf (and left hamstring) was okay with this. Felt like I was running smoothly and not limping. Muscles generally a little tight and HR up (expected). Usual RS for this session is 665 or so. Happy to be running again! RS 830. Warm, 21°C; calm. [M]
Sat 14 Dec	2	8.35am. Race: Tuggers Parkrun 5k. 168th in 44:10. Walked 3k (taking photos). Jogged last 2k in 13:27 (6:44/km) @ AHR 127 (79%), MHR 134. Asics Nimbus. Calf good jogging but both legs generally felt a bit tight. RS 854. Overcast, 17°C; calm. [M]
Sun 15 Dec	4	7.57am. Stromlo - with Geoff, jogging while he ran some 100m sprints. 24:02 (6:00/km) @ AHR 132 (82%), MHR 147. Asics Nimbus. Calf good, breathing not. Left hamstring slightly niggly - need to do core work and fix hip stability/mobilisation. RS 793. Mild, 15°C; overcast. [H]
Week 50	8k - Great to be back running again! Weight 76.2kg.
Mon 16 Dec	nil	Wanted to run, but 'enjoyed' a very late day at work. Tired.
Tue 17 Dec	4	7.40pm. To the Calwell track, 1 lap and back. 24:36 (6:09/km) @ AHR 134 (83%), MHR 145. Asics Nimbus. Very unfit. Easy pace. Legs felt good (not stiff) and hamstring/calf fine. Worked on engaging core and good pelvis position while running. RS 824. Warm, 23°C; breezy. [H]
Wed 18 Dec	4	7.38pm. To the Calwell track, 1 lap and back. 24:14 (6:04/km) @ AHR 131 (81%), MHR 144. Asics Nimbus. Improvement on yesterday but a slightly easier course. Legs felt OK. This distance is good until I can improve muscle strength and coordination. RS 794. Warm, 23°C; breezy. [H]
Thu 19 Dec	4	8.32pm. O/B to Calwell shops via paddock. 24:18 (6:05/km) @ AHR 131 (81%), MHR 144. Asics Nimbus. Felt I was running smoothly with core engaged but lost it a bit last km. RS 796. Hot, 27°C; calm. [H]
Fri 20 Dec	4	8.15pm. O/B to Calwell shops via paddock. 24:27 (6:07/km) @ AHR 130 (81%), MHR 141. Asics Nimbus. Movement and control felt better today. RS 795. Hot, 30°C; calm. [M]
Sat 21 Dec	5	8.01am. Race: Tuggers Parkrun 5k. 73rd in 26:53 (5:23/km) @ AHR 149 (93%), MHR 161. Asics Nimbus. Even effort. Same HR as Nov 23, but slower (not fit). Used Adam (pushing twin stroller) as a target second half. Brief stop in 3rd k to take a photo. Splits: 5:34, 5:15, 5:23, 5:27, 5:16. RS 802. Warm, 23°C; calm. [B]
Sun 22 Dec	5.3	9am. Fadden Pines. One-lap warm-up (1.777k) of the SCT Turkey Run course, then the 'race' in 21:03 (5:54/km) steady pace. No watch or Garmins allowed! Asics Nimbus. Warm, 24°C; calm. [H]
Week 51	26k - Return to running going well. Weight 75.7kg.
Mon 23 Dec	nil	Long work day. Tired.
Tue 24 Dec	5	8.14pm. School 5k in 32:22 (6:28/km) @ AHR 129 (80%), MHR 138. Asics Nimbus. Had to slow down to run at MAF effort. Legs OK. After 2 hours of lawn mowing. RS 835. Mild, 16°C; breezy. [M]
Wed 25 Dec	nil	Drive to Wagga, pick up Jane at airport 1pm. Left hamstring/right calf niggly from drive. Plan to switch to AM runs to avoid the heat.
Thu 26 Dec	7	8.04am. Plumpton Rd to Boat Club, back Lake Albert bike path. 45:01 (6:26/km) @ AHR 133 (83%), MHR 141. Asics Nimbus. Hammy and calf both good! Heart and lungs not :( Two walk breaks. Saw 15 other runners, 7 female (fastest was a female). RS 855! Mild, 19°C; calm. [H]
Fri 27 Dec	8	8.04am. Plumpton Rd, Boat Club, Lake Albert bike path. 51:12 (6:24/km) @ AHR 132 (82%), MHR 143. Asics Nimbus. No walks needed this morning. Good posture/form control - no problems with hammy or calf. Very unfit. RS 845. Mild, 16°C; breezy. [H]
Sat 28 Dec	8	7.24am. Plumpton Rd, Boat Club, Lake Albert bike path. 51:30 (6:26/km) @ AHR 131 (81%), MHR 142. Asics Nimbus. Tired this morning (late night watching Claire's DVD 'Warm Bodies' - based on Romeo & Juliet). 8 other runners (14 yesterday). RS 843. Mild, 18°C; breezy. [H]
Sun 29 Dec	8	7.48am. Plumpton Rd, Boat Club, Lake Albert bike path. 52:03 (6:30/km) @ AHR 129 (80%), MHR 137. Asics Nimbus. Still not used to AM runs! Form tweaks felt OK but they need concentration 7 other runners (3 females). RS 839. Mild, 16°C; windy. [M]
Week 52	36k - Happy 8k-ers/form but so unfit! Weight 75.5kg. 70km last 4 weeks.

Goal: 5k in 21 minutes, 13 seconds. Failed - my fastest 5k was 22:41 at Stromlo.

Races: 3000m in 13:24.52, 5000m in 23:07.27, 5k road in 22:46 (Canberra Marathon Eve), Fadden Pines 2.5k in 11:41, Dunrossil Drive 4.2k in 18:48, City to Surf 14k in 69:39, Blackmores Half Marathon in 1:52:23.

Numbers: I ran 2,554 kilometres, an average of 49.1 per week. There were 103 days when I didn't run - therein lies a problem.

Other words: A year with some health/injury issues (arm DVT in May then hamstring and calf injuries towards the end of the year). In view of this, happy with my race results mentioned above.

[M] - MAF heart-rate run (below 130 for me).
[H] - Above MAF heart-rate or a tempo run etc.
[B] - Race or hard interval session etc.
[E] - Recovery jog (below 122 HR).
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. The highest I recorded in 2013 was 161 at the Parkrun on 21 December. Height 1868mm (23 May).
Apparent Temperature is used.