How Ewen runs ... my running diary for 2016

Ewen's Running Diary - 2016

This page is my running diary for 2016. 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 2016 - Race 5k in 21 minutes, 59 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 28 Dec	10	11.01am. Wagga - Fay Ave, Kooringal Rd, Lake Albert clockwise. 60:45 (6:05/km) @ AHR 124 (77%), MHR 133. Clifton Shelby. Hoped the legs would be better after yesterday's rest but they weren't. Blood sugar problem early, then took it easy. 33k good PM bike. RS 753. Mild, 16°C; breezy. [M]
Tue 29 Dec	3.5	7.19pm. Wagga - Henwood Park, west side lake to Country Club. 14:58 (4:59/km) @ AHR 137 (85%), MHR 148. Clifton Shelby. Tempo run, left leg quite tight (hamstring, glute, hip, itb). Walk back incl 5 x strides trying for good movement. RS 683. Hot, 30°C; calm. [H]
Wed 30 Dec	8	6.43am. Wagga - Henwood Park, anti-clockwise lap of Lake Albert. 48:12 (6:02/km) @ AHR 122 (76%), MHR 134. Clifton Shelby. Rough at first but movement came good after 4k. RS 735. Mild, 19°C; calm. [E]
Thu 31 Dec	8	6.37pm. Wagga - Henwood Park, anti-clockwise lap of Lake Albert. 46:13 (5:47/km) @ AHR 128 (80%), MHR 137. Clifton Shelby. Much better movement/energy and fewer left side niggles. Only one other runner. 24k AM bike. RS 739. Hot, 33°C; calm. [M]
Fri 1 Jan	5	6.52pm. Wagga - Henwood Park, O/B west side of Lake Albert, turn at Country Club. 28:10 (5:38/km) @ AHR 126 (78%), MHR 136. Clifton Shelby. Movement/energy OK. Tried for both feet sounding the same. 30k warm AM bike. RS 710. Hot, 27°C; very windy. [M]
Sat 2 Jan	8	5.34pm. Wagga - Henwood Park, anti-clockwise lap of Lake Albert. 45:04 (5:38/km) @ AHR 128 (80%), MHR 138. Clifton Shelby. Really happy with this run. Movement felt good, legs symmetrical. Energy OK. 21k easy AM bike. RS 721. Hot, 29°C; breezy (easterly). [M]
Sun 3 Jan	8	6.05pm. Wagga - Henwood Park, anti-clockwise lap of Lake Albert. 44:20 (5:33/km) @ AHR 126 (78%), MHR 133. Clifton Shelby. Cooler made a big difference. Movement good. Energy OK. 33k solid AM bike. RS 698. Warm, 21°C; breezy. [M]
Week 01	50k - A gradually improving week. Happy. Weight 74.0kg.
Mon 4 Jan	9	4.40pm. Speedygeese early warm-up (7.5k) then group warm-up, 50:36, after driving from Wagga (5:37/km) @ AHR 122 (76%), MHR 136. Clifton Shelby. Late start, ran back with Geoff and 2 visitors (quick) from WA. Legs and energy okay. 10k easy AM bike. RS 686. Overcast, 18°C; humid. [M]
Tue 5 Jan	6	12.10pm. Lake Stakes (clockwise). 6k in 33:48 (5:38/km) @ AHR 125 (78%), MHR 131. Clifton Shelby. Legs not interested at all (yesterday?). Steady run. 30k PM bike. RS 704. Overcast, 15°C; damp. [M]
Wed 6 Jan	7	12.29pm. BBQ Stakes (reverse) 6k in 34:06 (5:41/km) @ AHR 133 (83%), MHR 142. Clifton Shelby. Legs OK up to the hill, then tired. Some walks. 1k warm-up. 21k AM bike. RS 756. Overcast, 18°C; breezy. [H]
Thu 7 Jan	nil	Running rest day. 76k lunch bike to Exhibition Park to watch Summernats cruise.
Fri 8 Jan	nil	Running rest day. 24k late PM bike on the CX bike, fairly easy.
Sat 9 Jan	7	8.02am. Race: Tuggers Parkrun 5k. 59th in 24:01 (4:48/km) @ AHR 143 (89%), MHR 152. Clifton Shelby. A bit disappointing. Thought I'd be faster and my legs feel fresher. At least it wasn't an awful struggle. Splits: 3s to start, 4:43, 4:45, 4:49, 4:51, 4:50. 700m warm-up, 1.3k warm-down with Brian. 36k PM bike. RS 687. Warm, 19°C; calm. [B]
Sun 10 Jan	6	9.04am. New course 'Leafy Six' in 35:20 (5:53/km) @ AHR 125 (78%), MHR 139. NB 880v4. Shoes okay. Good course for short runs, last km uphill. Splits: 5:44, 5:28, 5:38, 6:00, 5:58, 6:24 +9s. 62k PM bike. RS 736. Warm, 24°C; calm. [M]
Week 02	35k - Parkrun HR okay, but a slow time. Weight 74.2kg.
Mon 11 Jan	6	5.35pm. Speedygeese, footpath intervals, total moving 38:30 (6:24/km) @ AHR 114 (71%), MHR 144. NB 880v4. 2 x 400, 2 x 300, 2 x 200 at approx 4:30/k pace. Moving well, no niggles. 10k easy AM bike. RS 731. Hot, 33°C; calm. [M]
Tue 12 Jan	6	12.29pm. Lake Stakes. 6k in 34:49 (5:48/km) @ AHR 125 (78%), MHR 134. NB 880v4. Too hot. Steady run with Karen D. Movement good. PM Vets' 18k Crit race (2nd F-grade), good fun. RS 725. Hot, 35°C; windy. [M]
Wed 13 Jan	7	12.19pm. BBQ Stakes 6k (plus warm-up/down 500m) in 43:54 (6:16/km) @ AHR 121 (75%), MHR 136. NB880v4. Off 16 minutes with Bron, Isaac and Jen - easy with walking breaks. Legs okay. 30k AM bike. RS 759. Hot, 32°C; breezy. [E]
Thu 14 Jan	nil	Running rest day. 52k AM bike to Scrivener Dam and back. Legs/energy good.
Fri 15 Jan	7	12.28pm. Customs H'cap in 25:01 (5:00/km) @ AHR 140 (87%), MHR 146. Clifton Shelby. Steady 'hard tempo' pace. 4:49, 50, 53, 5:03, 5:15 +12s. Legs/energy good. 39k PM bike. RS 701. Mild, 15°C; windy. [H]
Sat 16 Jan	nil	Running rest day. Took photos at the Parkrun. Legs/energy a bit ordinary. 32k PM bike.
Sun 17 Jan	10	9.25am. LBG from PH, past Chinese Annexe, south side lake, Kings Ave, turn at bubbler near red gravel in 57:18 (5:44/km) @ AHR 127 (79%), MHR 132. NB 880v4. MAF HR test run. Legs/energy okay. RS 728. Sunny, 17°C; south-east breeze. [M]
Week 03	36k - OK week. Good fun criterium race! First week of the Vegan diet. Weight 74.3kg.
Mon 18 Jan	5	7.33pm. Track, Calwell. Easy run to the track then 5 laps of lane six (2,185m) in 12:40 (5:48/km) @ AHR 120 (75%), MHR 127. Kinvara. 500m warm-down. Legs/energy OK. 93k AM bike Watson, Majura. RS 696. Warm, 16°C; breezy. [E]
Tue 19 Jan	6	12.32pm. Lake Stakes. 6k in 33:42 (5:37/km) @ AHR 125 (78%), MHR 131. NB 880v4. Steady, with legs a little confused. 20k AM bike. 18k PM crit race. RS 702. Very warm, 30°C; windy. [M]
Wed 20 Jan	6	12.29pm. BBQ Stakes 6k in 34:58 (5:50/km) @ AHR 127 (79%), MHR 138. NB880v4. Sun broke through after 1k. So much sweat! Quite a few walks to get the HR down. Legs, movement and energy okay. 49k AM bike. RS 740. Hot, 31°C; humid. [M]
Thu 21 Jan	nil	Furniture moving day 1 at Mal and Joy's. 30k AM bike. Race starter at Vets' Track :)
Fri 22 Jan	6	12.27pm. Customs H'cap 5k in 29:03 (5:49/km) @ AHR 124 (77%), MHR 132. NB 880v4. Fairly easy, starting with Jen. Moving OK but legs not that happy. 5:21, 5:34, 5:34, 5:38, 6:32 + 6s. 33k AM bike. RS 720. Humid, 27°C; overcast. [M]
Sat 23 Jan	7	7.59am. Race: Bowral Parkrun 5k. 18th in 24:36 (4:55/km) @ AHR 135 (84%), MHR 146. Clifton Shelby. Splits: 4:43, 4:46, 4:55, 4:55, 5:06. Chasing Jim for 2k, then Gordon C pushing me before he overtook with 1k to go - finished 2s adrift. Legs OK, energy good. Short 300m warm-up, 2k warm-down, some with Norma (tail runner). RS 664! Overcast, 18°C humid (88%). [B]
Sun 24 Jan	10	10.10am. Central Basin LBG O/B (same course as last week) in 57:36 (5:46/km) @ AHR 124 (77%), MHR 129. NB 880v4. MAF test. Slightly sore quads, energy good. 62k PM bike. RS 714. Overcast, 18°C; calm. [M]
Week 04	40k - Promising Parkrun. Weight 73.4kg. 161km last 4 weeks.

Date	Kms	Comments
Mon 25 Jan	8.6	5.36pm. Weston Park Dog Park hills, total moving 59:37 (6:56/km) @ AHR 106 (66%), MHR 130. NB 880v4. Ran very easily for the whole session. Slight left hamstring niggle. RS 735. Stormy, 25°C; breezy. [E]
Tue 26 Jan	7 5.5	12.32pm. Lake Stakes. 6k in 35:00 (5:50/km) @ AHR 127 (79%), MHR 134. NB 880v4. Steady, fairly easy. Legs OK. 22k AM bike. RS 741. Warm, 22°C; calm. [M] 6.18pm. Race: YCRC Summer Series: Stromlo 5k - 21st in 25:36 (5:07/km) @ AHR 135 (84%), MHR 144. Kinvara. New course: 4:59, 4:51, 5:01, 4:49, 5:02 + 54s. 500m warm-up with Geoff. 50k bike (to/from). RS 692. Warm, 22°C; breezy. [H]
Wed 27 Jan	7	12.13pm. BBQ Stakes 6k in 36:03 (6:00/km) @ AHR 122 (76%), MHR 133. NB880v4. Easy run with some walks. Slippery! Legs tired but energy good. 21k AM bike. RS 733. Mild, 17°C; raining. [E]
Thu 28 Jan	nil	75k AM bike ride (laps of lake Tuggers in both directions). Watching the Vets' 10k track race in the evening. Humid!
Fri 29 Jan	nil	Running rest day. Short bike ride (5k) then indexing the gears on the CX bike. Difficult! Double-tap and yaw derailleurs are a pain.
Sat 30 Jan	7	8.04am. Race: Tuggers Parkrun 5k. 96th in 25:45 (5:09/km) @ AHR 137 (85%), MHR 144. NB 880v4. Moderate tempo effort. Legs & energy good! Splits: 11s to start, 5:02, 4:59, 5:02, 5:15, 5:15. 200m warm-up, 2k warm-down with Jen and Thommo. RS 706. Mild, 16°C; calm. [H]
Sun 31 Jan	3	7.15pm. 'Downhill Racer' 3k to Calwell Shops Johnson Drive underpass in 15:11 (5:04/km) @ AHR 126 (78%), MHR 139. NB880v4. Legs felt good - moving well. 21k AM bike, firstly watching Vets' Handicap, then a lap of Ainslie after coffee. RS 638. Stormy, 16°C; humid. [M]
Week 05	38k - Vegan diet going well. Energy good! 72.8kg.
Mon 1 Feb	14	4.39pm. Speedygeese, total 86:25 (6:10/km) @ AHR 119 (74%), MHR 135. NB 880v4. Early warm-up with Dave past Yacht Club then easy running, some with Chris around the oval. 9k AM bike. RS 735. Mild, 16°C; stormy. [E]
Tue 2 Feb	6	12.34pm. Lake Stakes. 6k (clockwise) in 34:21 (5:44/km) @ AHR 128 (80%), MHR 135. NB 880v4. Started & ran with Yin first half. Legs and energy good. 18k PM Crit race, Stromlo (8th/11). RS 733. Sunny, 21°C; calm. [M]
Wed 3 Feb	6.5	12.28pm. BBQ Stakes (reverse) 6k in 32:43 (5:27/km) @ AHR 133 (83%), MHR 144. NB 880v4. Legs and energy good! Ran with Roger, chatting until he took off down the hill. Short walks. 500m warm-up. 22k AM hilly bike. RS 725. Overcast, 25°C; calm. [H]
Thu 4 Feb	3.5	8.13pm. Race: ACT Vets' 5-lap Spiral, 2.074k. 8th in 10:03 (4:51/km) @ AHR 131 (81%), MHR 144. NB880v4. Warm-up 1.5k with Ruth around the Woden Cemetary. 54k lunch ride (pit bike). RS 635. Mild, 16°C; very windy! [H]
Fri 5 Feb	6	12.29pm. Customs 5k H'cap in 26:57 (5:23/km) @ AHR 131 (87%), MHR 140. NB880v4. Time guess - ran 1k from carpark fairly quick to the start. Headwind second half. RS 706. Mild, 18°C; very windy! [M]
Sat 6 Feb	8.5	8.00am! Race: Tuggers Parkrun 5k. 107th in 26:14 (5:15/km) @ AHR 134 (83%), MHR 143. NB 880v4. Moderate tempo. Legs & energy good. Splits: 12s to start, 5:17, 5:09, 5:04, 5:09, 5:09 +14s. Warm-up 1.4k, some with Adam. 2k warm-down with Isaac & Jen. RS 703. Mild, 17°C; calm. [H]
Sun 7 Feb	10	7.40am. Mt Stromlo fun long run in 61:59 moving (6:12/km) @ AHR 120 (87%), MHR 141. NB880v4. Really enjoyed this run - climbed Mt Stromlo, mainly on single-track MTB trails (carefully). Legs & energy great! Just like the old days at Lane Cove. RS 744. Mild, 12°C; sunny. [M]
Week 06	54k - Great training week. Fitness coming around. Weight 72.0kg.
Mon 8 Feb	11	5.01pm. Speedygeese, total 71:06 (6:28/km) @ AHR 107 (66%), MHR 131. Hoka Shelby. Early warm-up with Ruth, Old PH lawns for the shade; east rose gardens triangle relays with Chris, Diana and Mick, running easily. RS 692. Sunny, 28°C; breezy. [E]
Tue 9 Feb	4	6.16pm. Race: YCRC Summer Series: Telopea Park 4k - 27th in 22:05 (5:31/km) @ AHR 123 (76%), MHR 132. Clifton Shelby. Gradually caught HWH during the race, finishing ahead. 4k course, half XC, half bike path: 5:26, 5:33, 5:32, 5:26. Warm-up 7k bike + 400m run. RS 679. Warm, 22°C; breezy. [H]
Wed 10 Feb	6	12.16pm. BBQ Stakes 6k in 40:20 (6:43/km) @ AHR 114 (71%), MHR 136. NB880v4. Started early with Jim, stopped for a drink at a house tap. Some walks Oakey Hill. RS 766. Hot, 31°C; sunny. [M]
Thu 11 Feb	nil
Fri 12 Feb	nil	Admitted to Canberra Hospital Friday evening (following a fall in the kitchen at home, some time early Friday morning).
Sat 13 Feb	nil
Sun 14 Feb	nil
Week 07	21k - To say it wasn't a good week would be an understatement.
Mon 15 Feb	nil
Tue 16 Feb	nil	Transferred to Ward 7A, bed 1, Canberra Hospital.
Wed 17 Feb	nil
Thu 18 Feb	nil
Fri 19 Feb	nil	Out of Canberra Hospital. Collected by Mal and Joy :-)
Sat 20 Feb	nil	Visit from Graeme - evening dinner Kingston Cisco's with Kath, Steve, Tony, Gail and Janey.
Sun 21 Feb	nil	Back at Joy and Mal's after lunch (were at wedding previous evening) then watched 'The Program' movie about Lance Armstrong.
Week 08	0k - Improving, but another week to forget. Weight 73.2kg. 113km last 4 weeks.

Date	Kms	Comments
Mon 22 Feb	nil	Dr Rassaratnam appointment 9.40am, then Hyperdome - Post Office, bank, newsagent, lunch at Cherry Bean, K-mart. MRI appointment at 2.00pm in Kingston.
Tue 23 Feb	nil	Grocery shopping at Coles Jamison while Joy at gym - computer updates, attending to bills etc and helping Mal with the spare room.
Wed 24 Feb	nil	AM walk (3k) with Joy and Mal, then Belco Mall shopping, MU-X pick-up and bike shopping (for Joy).
Thu 25 Feb	nil	Drive to Wagga with Joy and Mal, short walk though town, river swim and dinner at the Thirsty Crow.
Fri 26 Feb	nil	Morning drive around Wagga with Joy and Mal and lunch in town before they left for Canberra a little after 2PM.
Sat 27 Feb	nil	Ride with Jane around the lake (myself on Mum's old bike) - 11k.
Sun 28 Feb	2	8.36am. From the 'top shop' down Lake Road for 2k, nearly making Kooringal Rd. 10:20 (5:10/km), no HR data. Old NB shoes. Walk to and from warm-up/down. Movement felt good, but breathless, which is to be expected. 23k PM bike. Sunny, 21°C; calm. [M]
Week 09	2k - Starting from 'square two' - so good to be running again.
Mon 29 Feb	3	7.34am. South Meadow/Horsley Sts to Plumpton Rd, left Lansdowne, north on Lake path. 16:15 (5:25/km), no HR data. Old NB shoes. Legs took half a k to get used to the idea, then moving smoothly, if slowly. Need this! 22k PM bike. Sunny, 20°C; calm. [M]
Tue 1 Mar	4	6.13pm. Kooringal Primary, west side of lake, stopping before far corner. 21:08 (5:17/km), no HR data. Old NB shoes. Legs enjoyed afternoon run (loose) but too hot. Movement good but decided prior to stop when I'd had enough, which was 4k. 5:14, 5:12, 5:23, 5:19. Warm-up 1k walk and 5k walk home. Hot, 34°C; calm. [M]
Wed 2 Mar	3	6.45pm. Kooringal Primary, west side of lake to Boat Club tap. 15:38 (5:13/km), no HR data. Old NB shoes. Moving well, but really too hot to run. 5:10, 5:20, 5:08. Warm-up 1k walk and 3k walk home. 20k AM bike. Hot, 37°C; calm. [M]
Thu 3 Mar	nil	Rest day. Too hot in the afternoons, so switching to morning runs.
Fri 4 Mar	5	8.02am. Meadow St, Red Hill Rd, Kooringal Rd nth, east side of lake to southern wetlands. 27:14 (5:27/km), no HR data. Old NB shoes. Good run. Took a while to get going, but eventually moving well and feeling strong. 5:42, 5:28, 5:28, 5:24, 5:12. Warm-down 4k walk home. 20k PM bike. Mild, 21°C; calm. [M]
Sat 5 Mar	5	6.14pm. Henwood Pk to lake, west side to Apex Park. 26:23 (5:17/km), no HR data. Old NB shoes. Legs prefer afternoon running. Movement good again. Improving. 5:14, 5:15, 5:15, 5:29, 5:09. Warm-down 4k walk home. 13k AM bike. Hot, 36°C; calm. [M]
Sun 6 Mar	nil	The heat wave continues! No run. Late 20k bike ride, laps of the lake on Mum's bike.
Week 10	20k - Good week, easing back into jogging. Weight 75.0kg.
Mon 7 Mar	nil	Bus return to Canberra - 2.15pm, arriving 5.20pm. Mal picked me up, then dinner and the night at Joy and Mal's.
Tue 8 Mar	nil	Neurologist appointment 12.45pm. All-clear! Lunch with Joy and Mal afterwards at Cherry Bean, then shopping at Coles. Late 22k bike ride around Lake Tuggers.
Wed 9 Mar	5	8.49am. Theodore fire trails 5k in 27:57 (5:35/km) @ AHR 137 (85%), MHR 148. NB880v4. Moving well and no niggles, but HR high for the pace. About as late as I'd want to be running as the heatwave continues. RS 766. Sunny, 20°C; calm. [H]
Thu 10 Mar	5	9.51am. Theodore fire trails 5k in 27:55 (5:35/km) @ AHR 135 (84%), MHR 152. NB880v4. Moving well again - something very beneficial about undulating trails with short climbs. RS 754. Overcast, 23°C; calm. [H]
Fri 11 Mar	5	12.25pm. Customs H'cap in 26:37 (5:19/km) @ AHR 135 (84%), MHR 144. NB880v4. Legs and energy pretty good. Even effort. Caught late by 2 runners. 5:21, 5:16, 5:12, 5:16, 5:30 +2s. RS 719. Humid, 22°C; breezy. [H]
Sat 12 Mar	nil	Slept in, so missed the Parkrun. 40k bike instead. Sunny and calm.
Sun 13 Mar	8	9.21am. Six Centimetre Track (up run on Theo trail) in 47:39 (5:57/km) @ AHR 138 (86%), MHR 153. NB880v4. Improved as run progressed. Some short walks on ups. Very sweaty! 39k PM MTB ride. RS 822. Sunny, 23°C; calm. [H]
Week 11	23k - Getting there, slowly but surely. Weight 74.2kg.
Mon 14 Mar	6	8.10am. Race: Sri Chinmoy 4k (actually 5.25k). 41st in 26:47 (5:06/km) @ AHR 142 (88%), MHR 147. NB880v4. No turn marshall - followed runners to old course turn. Others turned at earlier (correct) water table. Splits: 4:50, 4:52, 5:11, 5:16, 5:22 + 1:19. Legs and energy good. 21k PM bike. RS 724. Warm, 18°C; calm. [B]
Tue 15 Mar	7	6.17pm. Race: YCRC Summer Series: Stromlo 5k - 22nd in 25:26 (5:05/km) @ AHR 143 (89%), MHR 153. Clifton Shelby. New course: 4:56, 4:49, 5:05, 4:44, 4:56 + 55s. Steady start, caught Jim after 1k, raced with Brian, chasing a lady in a 50-Parkrun shirt. Energy good, legs average. 1k warm-up, 1k warm-down with Brian and Burkie. RS 727. Mild, 21°C; breezy. [B]
Wed 16 Mar	nil	Running rest day. 41k lunch bike to Woden and back.
Thu 17 Mar	5	7.55pm. Race: ACT Vets' 5000m Championships. 15th (from 16) in 25:13.07 (5:03/km) @ AHR 141 (88%), MHR 149. NB880v4. Splits: 4:45, 4:58, 5:08 (14:51), 5:15, 5:07. Interesting - same HR as last year, over a minute slower. Unfit. Steady start, hoping for 24 minutes. Angel Marina passed me early, then followed him - he got away when my left calf started cramping with 2 laps to go. 29k lunch CX bike. RS 711. Warm, 21°C; breezy. [B]
Fri 18 Mar	nil	Rest day for the calf.
Sat 19 Mar	5	8.01am. Tuggers Parkrun 5k. 213th in 35:47 (7:09/km) @ AHR 108 (67%), MHR 138. NB880v4. Splits: 17s to start, 5:30, 5:15, 7:39, 8:42, 8:30. Calf was okay for 2k then quickly started to get sore, so I walked the rest. 24k PM bike. RS 773. Cold, 9°C; calm. [E]
Sun 20 Mar	nil	Rest day. Watching Australian GP F1 coverage then Jim's birthday in the afternoon.
Week 12	23k - Not a good week. Weight 73.9kg. 68km last 4 weeks.

Date	Kms	Comments
Mon 21 Mar	nil	Another day off for the calf. 20k MTB ride, Bruce Ridge and top of Black Mountain. Calf okay riding, but still some small niggle walking.
Tue 22 Mar	nil	Another day off for the calf. Vets' F-grade Crit - 1st! Only 5 riders in combined F/G grade. Broke away with 3 laps to go. 10k race, 16k warm-up ride and a 1k walk lap of the running track.
Wed 23 Mar	nil	Another day off for the calf. It's improving :) 22k easy ride to Lake Tuggers for the sunset.
Thu 24 Mar	nil	Another day off for the calf. Car service today, new NB shoes at the Runners Shop and afternoon drive to Wagga. Calf feels pretty good walking - can hardly tell the difference between left and right.
Fri 25 Mar	nil	Another day off for the calf. Hilly 27k ride, suburban streets, 580m of climbing.
Sat 26 Mar	nil	Another day off for the calf. 11k easy ride.
Sun 27 Mar	nil	Another day off for the calf. 42k hilly ride - multiple laps in Tatton.
Week 13	0k - Rest week for the calf injury. Weight 74.0kg.
Mon 28 Mar	8	5.46pm. Wagga - Henwood Park, clockwise lap of Lake Albert, Red Hill Rd. 48:36 (6:05/km) @ AHR 126 (78%), MHR 133. NB880v4. Calf test run - first 5k not too bad, then a brief twinge - got running again, easily. No further dramas but the calf felt a bit wooden and unresponsive. Perhaps I can run through this injury. RS 765. Mild, 24°C; breezy. [M]
Tue 29 Mar	6	5.01pm. Wagga - Meadow St south, anti-clockwise lap of Lake Albert. 34:43 (5:47/km) @ AHR 126 (78%), MHR 136. NB880v4. Disappointing. Calf felt similar to yesterday - I was moving well enough until it cramped badly just after 6k. Think it needs more time off running. RS 729. Mild, 23°C; overcast. [M]
Wed 30 Mar	nil	Day off running for the calf injury. 25k PM bike.
Thu 31 Mar	nil	Day off running for the calf injury. 92k bike, airport and Belco. Calf still sore to touch (massage) but no pain when riding which is good.
Fri 1 Apr	nil	Day off running for the calf injury. 25k bike (hilly).
Sat 2 Apr	nil	Day off running for the calf injury. 63k MTB Centenary Trail with Richard. Legs and energy good. Calf improving day by day, but slowly!
Sun 3 Apr	nil	Day off running for the calf injury. 42k road bike (Trek).
Week 14	14k - Not happy with the calf injury! Weight 73.7kg.
Mon 4 Apr	nil	Day off running for the calf injury. 27k late bike.
Tue 5 Apr	nil	Day off running for the calf injury. 33k hilly bike.
Wed 6 Apr	nil	Day off running for the calf injury. Walked the BBQ Stakes with Bob Harlow in 51:30 (8:32/km). Calf feeling pretty good. Hardly noticeable when massaging it or walking :-)
Thu 7 Apr	nil	Day off running for the calf injury. Afternoon movie 'Eye in the Sky' with Joy and Mal.
Fri 8 Apr	5	12.08pm. Customs 5k H'cap in 37:19 (7:28/km), no HR data. NB880v4. A short jog down the first hill then 300m jogs after every k followed by brisk walking. No problems at all with the calf, so I'm confident I can ease back into running. Splits: 7:58, 7:20, 7:20, 7:08, 7:33. Mild, 17°C; a few drops of rain. [E]
Sat 9 Apr	5	8.00am. Tuggers Parkrun 5k. 176th in 33:40 (6:44/km) @ AHR 117 (73%), MHR 140. NB880v4. Alternating 500m walks and 500m runs. Run pace was about 5:00/km. Calf felt okay so hopeful of gradually increasing my running distance. Splits: 20s to start, 6:55, 6:31, 6:31, 6:34, 6:49. 63k PM bike. RS 788. Cool, 9°C; calm. [E]
Sun 10 Apr	3	4.54pm. Out to the Charles River on the bikepath in 16:33 (5:31/km) @ AHR 129 (80%), MHR 138. NB 880v4. Calf really good (no niggles at all), but I ran carefully. HR high, which shows that cycling legs are different to running legs. 22k AM bike watching the Canberra Marathon. RS 712. Smokey, 19°C; calm. [M]
Week 15	13k - Happy with how Sunday's run went. Weight 73.7kg.
Mon 11 Apr	5	4.32pm. Speedygeese early warm-up with Geoff, past yacht club, back finishing at the picnic area near PH. 31:12 (6:14/km) @ AHR 121 (75%), MHR 131. NB 880v4. Left calf not happy - didn't actually cramp, but became increasingly uncomfortable during the run. RS 755. Sunny, 22°C; calm. [E]
Tue 12 Apr	nil	Another day off for the left calf. Lift with Mal and Joy to the Sydney Caravan Show, staying afterwards at Coogee Beach. Good day out.
Wed 13 Apr	nil	Another day off for the left calf. Caravan Show again, home via a traffic jam, arriving 10.30pm.
Thu 14 Apr	nil	Another day off for the left calf. 105k bike to Lake Gindy and back.
Fri 15 Apr	nil	Another day off for the left calf. Customs Joggers' 5k, walking in 41 minutes. 39k bike O/B to Weston Creek.
Sat 16 Apr	nil	Another day off for the left calf. 14k MTB bike, summit of Mt Stromlo.
Sun 17 Apr	nil	Another day off for the left calf. The calf feels pretty close to normal. Taking Andy's advice to wait a week or so after it feels normal before trying to run. 37k bike.
Week 16	5k - Not good, but happy I can ride. Weight 75.2kg. 32km last 4 weeks.

Date	Kms	Comments
Mon 18 Apr	nil	Another day off for the left calf. 69k bike to LBG.
Tue 19 Apr	nil	Another day off for the left calf. 77k bike to LBG, chasing Bob (22 kph on the pit bike). After watching the Lake Stakes. Legs and energy good.
Wed 20 Apr	nil	Another day off for the left calf. Walked the BBQ Stakes strongly in 46:36 (7:46/km). Calf fine with fast walking, even on hills. Hopefully good enough for running soon.
Thu 21 Apr	nil	Another day off for the left calf. 65k bike to LBG.
Fri 22 Apr	nil	Another day off for the left calf. Brisk walked Customs Joggers' 5k in 39:18 (7:52/km), last k with Thommo. 25k late bike (quick) Lake Tuggers.
Sat 23 Apr	nil	Another day off for the left calf. 15k late bike after driving to Wagga.
Sun 24 Apr	nil	Another day off for the left calf. 48k bike in 2 rides, AM and PM.
Week 17	0k - Hoping this extra time off helps the calf. Weight 74.3kg.
Mon 25 Apr	nil	Another day off for the left calf. 29k river and Wiradjuri track on the MTB.
Tue 26 Apr	nil	Another day off for the left calf. 42k MTB afternoon laps of Lake Albert.
Wed 27 Apr	nil	Another day off for the left calf. 51k afternoon MTB, river and Nth Wagga.
Thu 28 Apr	nil	Another day off for the left calf. 47k afternoon MTB, Wagga.
Fri 29 Apr	nil	Another day off for the left calf. 13k bike total, AM Wagga, PM Canberra.
Sat 30 Apr	5	8.08am. Tuggers Parkrun 5k. 239th in 38:10 (7:38/km) @ AHR 105 (65%), MHR 134. NB880v5. Brisk walk to the turn then alternated approximately 100m runs and 100m walks. Calf was good, but the feet noticed the hardness of the path. Better insoles required? Surprise visit from Don Roach! Splits: 18s to start, 8:26, 8:07, 7:16, 7:00, 7:03. RS 802. 87k PM bike to LBG. Mild, 16°C; overcast. [B]
Sun 1 May	nil	Running rest day. 41k windy bike to Woden and back.
Week 18	5k - Running again is good. Weight 74.3kg.
Mon 2 May	3	11.59am. Track, Calwell. Walk to and from the track. 7 laps of lane 6 (3,059m) in 22:17 (7:17/km) @ AHR 120 (81%), MHR 142. NB880v5. Went better than expected with no twinges at all from the calf. Alternating 100m runs and 118m walks, runs in approx 25 secs (4:10/km pace). 50k PM bike. RS 874. Sunny, 12°C; windy. [E]
Tue 3 May	6	12.25pm. Lake Stakes (clockwise). 6k in 43:49 (7:18/km) @ AHR 113 (78%), MHR 149. NB880v5. First k walk warm-up then 200m run / 300m walk intervals. Calf good. HR got quite high on the runs (147 - 149) and breathing hard. Ran at about 4:25/k effort. 44k PM bike. RS 825. Sunny, 11°C; windy! [M]
Wed 4 May	6	12.13pm. BBQ Stakes (reverse) 6k in 48:48 (8:08/km) @ AHR 106 (66%), MHR 143. NB880v5. Walk/run first 2k then walked as the left calf got sore. Not happy! 43k PM bike. RS 862. Sunny, 15°C; breezy. [E]
Thu 5 May	nil	24k fastish bike around Lake Tuggers.
Fri 6 May	nil	65k bike to the Customs Joggers run then home with Thommo.
Sat 7 May	5	8.01am. First Batemans Bay Parkrun 5k. 92nd in 38:02 (7:36/km) @ AHR 105 (65%), MHR 142. NB880v5. Splits: 5:20, 5:19, 8:22, 9:18, 9:35 + 8s. Calf good for 2.2k then it 'cramped' suddenly. Stopped running, massaged it a bit, then walked the rest (slowly). Very disappointing. Will try 5-6 weeks off running and strengthening as well as the stretching routine. 54k PM bike. RS 799. Sunny, 10°C; calm. [M]
Sun 8 May	nil	Rain! Day off for the left calf. Improved over yesterday when walking but still a little niggly.
Week 19	20k - Not happy about the calf but enjoyed the BB Parkrun. Weight 75.4kg.
Mon 9 May	nil	Day off for the left calf injury. 2k rowing.
Tue 10 May	nil	Day off for the left calf injury. 72k bike.
Wed 11 May	nil	Day off for the left calf injury. Still slightly niggly but not sore to touch. 101k bike.
Thu 12 May	nil	Day off for the left calf injury. Improving. 45k bike.
Fri 13 May	nil	Day off for the left calf injury. Feeling normal when walking now. 29k bike.
Sat 14 May	nil	Day off for the left calf injury. Cyclocross race: Round 2 Canberra CX Series. A new 'natural' course at a farm near the Cotter. Rode the mountain bike in C-grade, finished about 14th from 19 starters. 20 mins + 1 lap. AHR 144, MHR 153. Enjoyed the course except for the rough fast dowhill sweeper. Thankfully only one walking bit, a set of steps.
Sun 15 May	nil	Day off for the left calf injury. Feels like I could try running, but I won't. Need start rehab strengthening exercises and stretching. 60k bike.
Week 20	0k - Happy calf improving. Cyclocross fun! Weight 74.2kg. 25km last 4 weeks.

Date	Kms	Comments
Mon 16 May	nil	Day off for the left calf injury. 41k bike.
Tue 17 May	nil	Day off for the left calf injury. 44k bike.
Wed 18 May	nil	Day off for the left calf injury. 66k bike.
Thu 19 May	nil	Day off for the left calf injury. 42k bike.
Fri 20 May	nil	Day off for the left calf injury. 57k bike.
Sat 21 May	nil	Day off for the left calf injury. 38k bike. Walked the Tuggeranong Parkrun in 43:41 (8:44/km) @ AHR 95 (59%), MHR 105. NB880v5. Brisk street walk. No twinges from the calf while walking, which is standard. Running on the other hand... RS 830. Clear, 5°C; calm. [E]
Sun 22 May	nil	Day off for the left calf injury. 37k bike, including leading the RunACT race at Fadden Pines.
Week 21	0k - Calf feels good. Itching to run! Weight 75.3kg.
Mon 23 May	nil	Day off for the left calf injury. 43k bike.
Tue 24 May	nil	Day off for the left calf injury. 47k bike.
Wed 25 May	nil	Day off for the left calf injury. 50k bike.
Thu 26 May	nil	Day off for the left calf injury. Cycling rest day.
Fri 27 May	nil	Day off for the left calf injury. 82k bike to Customs Joggers and Lake Ginninderra.
Sat 28 May	nil	Day off for the left calf injury. 33k bike including Vets' CC Criterium (17k) points race. 3 riders in F-grade, finished 2nd. Included 4 sprint laps for points (won 2). Hard, tactical and fun. 29.5 kph, AHR 126 (78%) (fairly low), MHR 152.
Sun 29 May	nil	Day off for the left calf injury. 36k bike including Fadden Pines. Cold!
Week 22	0k - Only 3 weeks off but it feels like 6. Weight 73.7kg.
Mon 30 May	nil	Day off for the left calf injury. 41k bike.
Tue 31 May	nil	Day off for the left calf injury. 62k bike.
Wed 1 Jun	nil	Day off for the left calf injury. 43k bike.
Thu 2 Jun	nil	Day off for the left calf injury. 47k bike.
Fri 3 Jun	nil	Day off for the left calf injury. 52k bike in two rides. I've commenced stretching, massage and strengthening exercises for the calves.
Sat 4 Jun	nil	Day off for the left calf injury. Raining all day. Watching and videoing the YCRC cross country race. Good fun!
Sun 5 Jun	nil	Day off for the left calf injury. Raining all day. Now have a tendon niggle lower left leg just above the ankle!
Week 23	0k - Stretching & strengthening commenced. Weight 74.1kg.
Mon 6 Jun	nil	Day off for the left calf injury. 47k bike.
Tue 7 Jun	nil	Day off for the left calf injury. 62k bike.
Wed 8 Jun	nil	Day off for the left calf injury. 50k bike.
Thu 9 Jun	nil	Day off for the left calf injury. Bike rest day.
Fri 10 Jun	nil	Day off for the left calf injury. 85k bike.
Sat 11 Jun	5	8.05am. Tuggers Parkrun 5k. 222nd in 42:16 (8:27/km) @ AHR 101 (63%), MHR 133. NB880v5. Walk 500m then 9 random short jogs of 50-100 metres. Calf fine. Quads sore from yesterday's ride. Happy with how it went, but conservative. Visit from Brendon Hill (19:07). Splits: 20s to start, 8:26, 8:31, 7:57, 8:04, 9:00. RS 854. Mild, 16°C; overcast. [E]
Sun 12 Jun	nil	Running rest day. 29k bike.
Week 24	5k - Very happy to be resuming running. Weight 73.6kg. 5km last 4 weeks.

Date	Kms	Comments
Mon 13 Jun	nil	Running rest day. 59k bike to Weston Park and back.
Tue 14 Jun	3	6.28pm. Treadmill. 3k in 24:06 (8:02/km) @ AHR 110 (68%), MHR 115. Red Free 3.0. Walking start, building up to 7.5 kph then 8 kph last km. Careful to use a shuffling stride as I want to build up general running leg strength before increasing speed. Splits: 8:40, 7:58, 7:28. Went well! No calf issues at all. 34k bike Lake Stakes. RS 884. Mild, 18°C; calm. [E]
Wed 15 Jun	nil	Running rest day (driving day).
Thu 16 Jun	3	7.07pm. Treadmill. 3k in 20:57 (6:59/km) @ AHR 123 (76%), MHR 131. Red Free 3.0. Gradual progression 7 kph to 9 kph last km. HR high for the pace - not running fit! Splits: 7:24, 6:54, 6:39. Calf fine again. RS 859. Mild, 18°C; calm. [M]
Fri 17 Jun	nil	Running rest day.
Sat 18 Jun	5	8.12am. First Burley Griffin Parkrun 5k. 289th in 31:26 (6:17/km) @ AHR 141 (88%), MHR 149. NB880v5. Splits: 25s to start, 6:23, 6:06, 5:52, 6:01, 6:06 + 33s. Calf totally good, so happy about that. Ran with a 'Cliffy shuffle' to keep the stride mechanically easy. HR surprisingly high: lost fitness and/or cycling hasn't maintained it as I'd hoped. RS 886. Overcast, 10°C; damp. [H]
Sun 19 Jun	3	7.57pm. Treadmill. 3k in 20:10 (6:43/km) @ AHR 119 (74%), MHR 126. Red Free 3.0. Gradual progression to 9 kph, then 9.5 kph last 400m. Improvement! Splits: 6:59, 6:38, 6:33. Calf fine. 1% grade. 400m walk warm-down at 8% grade. 30k lunch bike. RS 800. Mild, 18°C; calm. [M]
Week 25	14k - Good week! Calf okay. Weight 74.1kg.
Mon 20 Jun	nil	Running rest day (probably didn't need it). 40k lunch bike.
Tue 21 Jun	3	10.39am. Treadmill. 3k in 19:35 (6:32/km) @ AHR 124 (77%), MHR 132. Red Free 3.0. Progression to 9.7 kph. Movement good. Splits: 6:57, 6:26, 6:12. Calf fine. 1% grade. 400m warm-up & down. 35k lunch bike. RS 809. Mild, 18°C; calm. [M]
Wed 22 Jun	3	10.50am. Treadmill. 3k in 19:21 (6:27/km) @ AHR 125 (78%), MHR 136. Red Free 3.0. Mostly 9.2 kph with 200m at 10.5 (5:43/km). Movement good. Splits: 6:36, 6:31, 6:14. Calf fine. 1% grade. 400m warm-up & down. 30k bike. RS 806. Mild, 18°C; calm. [M]
Thu 23 Jun	3	10.44am. Treadmill. 3k in 19:17 (6:26/km) @ AHR 122 (76%), MHR 127. Red Free 3.0. Quickly to 9.3 kph and held that. Splits: 6:27, 6:25, 6:25. Improved RS. 1% grade. 400m warm-up & down with some 10% grade walking. 24k bike. RS 784. Mild, 18°C; calm. [M]
Fri 24 Jun	5	11.43am. Treadmill. 5k in 32:34 (6:31/km) @ AHR 120 (75%), MHR 126. Red Free 3.0. Splits: 6:30, 6:29, 6:31, 6:32, 6:32. Shuffle stride, fan high last km. 1% grade (49 vm). 400m w-up/down. RS 782. Mild, 18°C; calm. [M]
Sat 25 Jun	5	1.14pm. Race: YCRC Winter Series: Stromlo 5k - 31st in 28:21 (5:40/km) @ AHR 138 (86%), MHR 150. NB 880v5. Splits: 5:32, 5:31, 5:53, 5:16, 5:46 + 23sec. Original course but turns fenced wide. Handicap starts on World A/G standards. Shuffle stride again, not using any power, esp on uphills. Aerobically okay but no running legs yet. RS 782. Sunny, 5°C; light breeze. [B]
Sun 26 Jun	nil	Running rest day. Canberra CX Series Round 3, Narrabundah. About 5 C-grade riders, so B & C combined, with C taking a short-cut on the stairs saving about 30s per lap + energy! 13th/19 total. Good fun again. 25 minutes, which ended up being 4 laps (7.6k), 14.6 kph. Pretty much solo riding after lap one.
Week 26	19k - Good week - slowly but surely. Fun CX race. Weight 74.8kg.
Mon 27 Jun	3 2.6	10.44am. Treadmill. 3k in 18:33 (6:11/km) @ AHR 123 (76%), MHR 128. Red Free 3.0. Steady 9.5 kph. Splits: 6:27, 6:25, 6:25. Improved RS. 1% grade. 400m warm-up & down. 36k bike. RS 761. Mild, 18°C; calm. [M] 6.26pm. Treadmill. 2.6k intervals - 5 x 400m at 10.5 kph, 100m walk recoveries at 4.5 kph. 19:06 total @ AHR 110 (68%), MHR 129. RS 808. Mild, 18°C; calm. [M]
Tue 28 Jun	3	11.15am. Treadmill. 3k in 19:58 (6:39/km) @ AHR 118 (73%), MHR 122. Red Free 3.0. Steady 9kph at 2% grade. Splits: 6:39, 6:39, 6:40. Good grade. 400m warm-up. 33k bike. RS 785. Mild, 18°C; calm. [M]
Wed 29 Jun	3 6	11.05am. Treadmill. 3k in 18:41 (6:14/km) @ AHR 122 (76%), MHR 133. Red Free 3.0. First 2k at 2%, last k flat. Splits: 6:30, 6:32, 5:39. 100m warm-up. RS 760. Mild, 18°C; calm. [M] 12.19pm. BBQ Stakes 6k in 40:50 (6:48/km) @ AHR 120 (75%), MHR 132. NB 880v5. Very easy with Jim, walking the hills. Legs coming back slowly. 27k bike. RS 817. Sunny, 8°C; calm. [E]
Thu 30 Jun	6.5	2.44pm. Treadmill. 6k in 37:52 (6:19/km) @ AHR 116 (72%), MHR 122. Red Free 3.0. No incline. Steady 9.5 kph. All splits 6:19. 400m warm-up, 100m warm-down. Legs good. RS 732. Mild, 18°C; calm. [E]
Fri 1 Jul	1	10.22pm. Treadmill. 1.1k in 6:45 @ AHR 111 (72%), MHR 122. Red Free 3.0. A twinge from the calf (gastrocnemius not soleus) so stopped immediately. 33k lunch MTB. RS 732. Mild, 18°C; calm. [E]
Sat 2 Jul	nil	Running rest day. 19k hilly bike at Cambewarra.
Sun 3 Jul	nil	Running rest day. 3k beach walk Huskisson.
Week 27	22k - Good week until Friday's calf tweak. Weight 75.3kg.
Mon 4 Jul	4	7.00pm. Treadmill. 3k in 21:58 (7:19/km) @ AHR 119 (76%), MHR 129. Red Free 3.0. 1% grade. Gradual progression 7 kph to 8.7 kph last km. Careful fast shuffle stride, wary of the calf. All good. Splits: 7:37, 7:19, 7:02. 400m warm-up, 600m brisk walk warm-down up to 10% grade (HR 109). RS 871. Mild, 18°C; calm. [E]
Tue 5 Jul	6	11.43am. Treadmill. 5k in 34:24 (6:53/km) @ AHR 124 (75%), MHR 132. Red Free 3.0. Speed 8.7 kph throughout. Shuffle short stride. 1% grade. 500m warm-up, 500m warm-down walk 9% grade. RS 853. Mild, 18°C; calm. [M]
Wed 6 Jul	5	10.40am. Treadmill. 4k in 26:33 (6:38/km) @ AHR 128 (80%), MHR 135. Red Free 3.0. 9 kph throughout. Movement smoother. 0.5% grade 2k then flat. 500m w-up, 500m w-down walk 9% grade. RS 850. Mild, 18°C; calm. [M]
Thu 7 Jul	6	12.35am. Treadmill. 5k in 33:00 (6:36/km) @ AHR 126 (78%), MHR 135. Red Free 3.0. Left calf iffy beforehand but okay during the run. After first km, 9.1 kph. Splits: 6:53, 32, 32, 32, 31. Flat grade. 500m warm-up, 500m warm-down walk 9% grade. 35k bike. RS 832. Mild, 18°C; calm. [M]
Fri 8 Jul	nil	Running rest day. 32k hilly bike. Niggle (tight tendon?) in the uppper left calf. Not the soleus where the original injury was. Can feel it walking, so no run.
Sat 9 Jul	nil	Drive to Kiama for the 'Kiama Coastal Classic' with Andy and Jen.
Sun 10 Jul	nil	~~Kiama 10k Blowhole Dash 12 noon.~~ 4k walk while watching the 15k runners. Nice and warm!
Week 28	21k - Good week until the calf niggle. Weight 75.4kg. 76km last 4 weeks.

Date	Kms	Comments
Mon 11 Jul	6	1.16pm. Treadmill. 5k in 34:14 (6:51/km) @ AHR 126 (78%), MHR 139. Red Free 3.0. Flat grade. Most at 8.7 kph, last 2 laps 9.6 kph. Went much better than expected. Calf fine. Splits: 7:03, 6:53, 6:53, 6:54, 6:31. 500m warm-up/down. RS 863. Mild, 18°C; calm. [M]
Tue 12 Jul	6	12.22pm. Lake Stakes. 6k in 39:54 (6:39/km) @ AHR 131 (81%), MHR 143. NB 880v5. 1st km as warm-up walk with some jogs. Ran evenly, shuffle stride, not using the calves much. HR very high for the pace. Not running fit at all! Calf fine. Splits: 8:08, 5:59, 6:33, 6:29, 6:25, 6:20. RS 871. Damp, 8°C; windy. [M]
Wed 13 Jul	3.8 3.8	12.01pm. Treadmill. 3k in 19:38 (6:33/km) @ AHR 125 (78%), MHR 131. Red Free 3.0. Progression to 9.5 kph last km. Splits: 6:45, 6:34, 6:19. 400m warm-up/down. RS 818. Mild, 18°C; calm. [M] 6.59pm. Treadmill. 3k in 18:30 (6:10/km) @ AHR 126 (78%), MHR 132. Red Free 3.0. From 9.5 to 9.8 kph. A little stressful. Splits: 6:12, 6:12, 6:06. 400m warm-up/down. RS 777. Mild, 18°C; calm. [M]
Thu 14 Jul	4.8	10.56am. Treadmill. 4k in 25:32 (6:23/km) @ AHR 125 (78%), MHR 132. Red Free 3.0. Steady with a faster last km. Splits: 6:25, 25, 25, 17. Movement felt smooth. 400m w'up/down. RS 798. Mild, 18°C; calm. [M]
Fri 15 Jul	5.3	12.21pm. Customs H'cap 5k in 29:17 (5:51/km) @ AHR 137 (85%), MHR 142. NB 880v5. Long socks to keep legs warm. No calf issues, but so unfit! Splits: 5:38, 5:35, 5:42, 5:52, 6:08 + 22s. 300m w'up. 30k bike. RS 802. Sunny, 9°C; calm. [H]
Sat 16 Jul	5.3	12.45pm. Race: YCRC - Runners Shop 5k - 48th in 27:26 (5:29/km) @ AHR 143 (89%), MHR 153. NB 880v5. Happy to race hard with no calf niggles. Gradually caught a 10-year-old girl 2nd half then she outkicked me! Splits: 5:17, 5:24, 5:27, 5:28, 5:17 +33s. 300m warm-up jog. RS 785. Sunny, 13°C; calm. [B]
Sun 17 Jul	10.2	10.23am. Race: Sri Chinmoy Gungahlin Gallop Trail Race. 106th in 75:07 (7:22/km) @ AHR 135 (84%), MHR 153. NB 880v5. Fun! Basically, up going out, down back. About 250m of elevation gain. Slow start, made slower by queues to negotiate 2 fences. Also stopped for photos - about 8 minutes in all. Muddy in places. Enjoyed the run back down and the calf was fine, so all good. RS 994. Sunny, 7°C; calm. [H]
Week 29	45k - Great week, especially the races. Weight 75.5kg.
Mon 18 Jul	6	12.23pm. Treadmill. 5k in 34:28 (6:54/km) @ AHR 117 (73%), MHR 121. Red Free 3.0. Steady 8.7 kph. Went well - legs not sore from yesterday's race! 500m warm-up/down. 43k bike. RS 807. Mild, 18°C; calm. [E]
Tue 19 Jul	6	12.31pm. Lake Stakes. 6k in 36:40 (6:07/km) @ AHR 129 (80%), MHR 135. NB 880v5. Legs sore (DOMS) so a steady shuffle. Calf fine, so good. Splits: 6:04, 01, 17, 02, 02, 13. 22k bike. RS 788. Mild, 17°C; windy. [M]
Wed 20 Jul	5.1	4.32pm. Treadmill. 4.3k in 30:03 (6:59/km) @ AHR 115 (71%), MHR 129. Red Free 3.0. Intervals - 7 x 500m with 100m walk start & recoveries at 4.5 kph. 500s about 2:52. 400m warm-up/down. Legs good. RS 804. Mild, 18°C; calm. [M]
Thu 21 Jul	6	1.36pm. Treadmill. 5k in 29:31 (5:54/km) @ AHR 124 (77%), MHR 131. Red Free 3.0. 10.1 kph, quicker last lap. Splits: 5:57, 5:55, 5:54, 5:55, 5:50. Faster. Breathing OK but legs pushing it. 500m w-up/down. 25k bike. RS 732. Mild, 18°C; calm. [M]
Fri 22 Jul	6	12.21pm. Customs H'cap 5k in 27:42 (5:32/km) @ AHR 139 (86%), MHR 151. NB 880v5. Race with Bill Arthur until 3k then lost him. Legs and calf good. Slowly improving aerobically. Tough conditions. Splits: 5:28, 5:29, 5:29, 5:24, 5:43 +9s. Warm-down 1k with Dave. RS 770. Windy, 10°C; rain. [B]
Sat 23 Jul	6.2	1.05pm. Race: YCRC Winter Series: Callum Brae (Symonston) 4.43k Clockwise - 13th in 25:15 (5:42/km) @ AHR 139 (86%), MHR 148. NB 880v4. Hilly and very windy! Needed some walks on the hills. Legs good. Splits: 5:04, 5:53, 6:57, 5:31 + 1:49. Also, 1.75k race - 5th, 5:18/km @ AHR 135. RS 792. Cold, 0°C; windy! [B]
Sun 24 Jul	nil	Running rest day. Canberra CX Series Round 4, Narrabundah. About 22 riders in C-grade! Started faster and had some close races with a few riders. Tough course! Place ? (a few behind me). Soft ground left a muddy line. More walking on the uphill turns than last time. Ave 14.1 kph @ AHR 138, MHR 144.
Week 30	35k - Good week. Fitness slowly improving. Weight 75.1kg.
Mon 25 Jul	6	7.06pm. Treadmill. 5k in 29:34 (5:55/km) @ AHR 122 (76%), MHR 130. Red Free 3.0. Most at 10.1 kph. Splits: 5:58, 55, 54, 55, 52. Improvement! Left hammy a little tight early but improved. 500m w-up/down. 29k bike. RS 721. Mild, 18°C; calm. [M]
Tue 26 Jul	6	12.31pm. Lake Stakes. 6k in 33:27 (5:35/km) @ AHR 136 (84%), MHR 142. NB 880v5. 8th / 15. Splits: 5:40, 5:29, 5:49, 5:30, 5:28, 5:31. Long socks. Strong nor-westerly. Felt like I was moving well. RS 758. Sunny, 3°C; windy. [H]
Wed 27 Jul	7	12.27pm. BBQ Stakes 6k in 34:12 (5:42/km) @ AHR 139 (86%), MHR 145. NB880v4. Ran pretty hard. 2 short walks. Start off 18:45 - 39th / 45. Warm-up 1k. Splits: 5:39, 6:02, 5:31, 6:04, 5:01, 5:44 + 12s. RS 792. Cold, 6°C; windy. [H]
Thu 28 Jul	8.6	1.17pm. Lake Tuggers anti-clockwise from HD carpark. 52:12 (6:04/km) @ AHR 125 (77%), MHR 133. NB880v5. Sun at last! T-shirt, shorts. Steady run, enjoying the day. Longest run since 8 Feb. RS 759. Sunny, 8°C; breezy. [M]
Fri 29 Jul	6.1	12.24pm. Race: Customs H'cap 5k in 27:11 (5:26/km) @ AHR 145 (90%), MHR 152. NB 880v5. Ahead of Bill Athur for 2k then lost him. Faster but higher HR. Splits: 5:20, 5:23, 5:15, 5:21, 5:40 +12s. Warm-up 1.1k. RS 788. Windy, 6°C; sunny. [B]
Sat 30 Jul	6	3.25pm. Random Calwell Playing Fields. 6k in 36:39 (6:06/km) @ AHR 125 (78%), MHR 135. NB 880v5. Easy after Steve Appleby's send-off lunch (a little too soon). Legs okay. RS 764. Sunny, 8°C; calm. [M]
Sun 31 Jul	3.5	12.06pm. Treadmill. 3k in 17:52 (5:57/km) @ AHR 122 (74%), MHR 127. Red Free 3.0. Most at 10.1 kph. Splits: 5:59, 5:55, 5:58. Flat. Took a k for the legs to feel smooth. 500m warm-up. RS 727. Mild, 18°C; calm. [M]
Week 31	43k - More fitness gains this week :) Weight 75.2kg.
Mon 1 Aug	6	11.22am. Treadmill. 5k in 31:02 (6:12/km) @ AHR 120 (75%), MHR 125. Red Free 3.0. Steady 9.6 kph. Splits: 6:11, 6:13, 6:12, 6:12, 6:14. Sweaty! Long socks. Movement felt smooth. 500m w-up/down. RS 745. Mild, 18°C; calm. [M]
Tue 2 Aug	8.5	12.31pm. Lake Stakes. 6k in 33:56 (5:39/km) @ AHR 133 (83%), MHR 140. NB 880v5. Splits: 5:38, 5:29, 5:28, 5:34, 5:35, 5:57 +15s. Long socks. Fresh sou-westerly. Moving well - tempo effort. 2k treadmill warm-up at home (11.30am) at 9.2 kph. RS 752. Overcast, 3°C; windy. [H]
Wed 3 Aug	2.2 6	10.33am. Treadmill. 17:18 (7:52/km) @ AHR 106 (66%), MHR 127. Red Free 3.0. Intervals - 7 x 200m with 100m walk start & recoveries at 4.5 kph. 200s at 11.1 kph. RS 834. Mild, 18°C; calm. [E] 12.27pm. Race: BBQ Stakes (reverse) 6k in 33:46 (5:38/km) @ AHR 140 (87%), MHR 145. Splits: 5:21, 5:51, 6:17, 5:44, 5:06, 5:00 +27s. 32nd. Chasing Jim first half. Strong southerly. Not quite flat out. RS 788. Sunny, 6°C; windy. [B]
Thu 4 Aug	5.5	11.38am. Treadmill. 5k in 32:09 (6:26/km) @ AHR 115 (71%), MHR 120. Red Free 3.0. Speed 9.3 kph throughout. Legs improved in smoothness during the run. 500m warm-up. 24k bike. RS 739. Mild, 18°C; calm. [E]
Fri 5 Aug	2.8 5	11.00am. Treadmill. 2k in 11:29 (5:45/km) @ AHR 123 (76%), MHR 135. Speed 10 to 11.7 kph. RS 706. Mild, 18°C; calm. [M] 12.24pm. Race: Customs H'cap 5k in 26:32 (5:18/km) @ AHR 139 (86%), MHR 146. NB 880v5. Start 30s ahead of Jim (caught me at turn, ran 25:45). Felt OK but tired after 3k. Splits: 5:03, 5:05, 5:07, 5:24, 5:41 + 12s. RS 738. Sunny, 10°C; calm. [B]
Sat 6 Aug	5.3	11.46am. Race: Bush Capital 5k: 7th in 26:33 (5:19/km) @ AHR 139 (86%), MHR 149. NB 880v5. Started slow (carrying GoPro), caught Hugh after 1k then chased Jimmy - took forever to pull back the 50 metres, finally caught him back at the school but he kicked away. Legs and energy pretty good. Splits: 5:54, 5:41, 5:19, 4:54, 4:45. Warm-up 300m. RS 738. Overcast, 9°C; calm. [B]
Sun 7 Aug	10	1.15pm. Gilmore Underpass Trail in 63:16 (6:20/km) @ AHR 126 (78%), MHR 139. NB 880v5. Tried to run easy for the legs and HR. So unfit! A couple of short walks and photo stops. RS 797. Overcast, 10°C; humid. [M]
Week 32	51k - Good week and Bush Capital race. Weight 75.1kg. 174km last 4 weeks.

Date	Kms	Comments
Mon 8 Aug	nil	Running rest day. 24k easy bike around Lake Tuggers.
Tue 9 Aug	4 6.4	9.24am. Treadmill. 2k in 12:03 (6:00/km) @ AHR 121 (75%), MHR 127. Red Free 3.0. Then 5 x 200m at 12 kph with 200m walk recoveries. MHR 133. RS 729. Mild, 18°C; calm. [M] 12.32pm. Race: Lake Stakes 6k in 32:47 (5:28/km) @ AHR 137 (85%), MHR 142. Splits: 5:26, 5:27, 5:38, 5:20, 5:27, 5:29. Hard tempo - felt OK. 400m warm-up. 24k bike. RS 749. Sunny, 11°C; breezy. [H]
Wed 10 Aug	8.2	12.27pm. BBQ Stakes 6k in 34:48 (5:48/km) @ AHR 135 (84%), MHR 140. Splits: 5:46, 6:12, 5:46, 6:19, 4:58, 5:38 +9s. 28th off 16:45. More walking than usual. Didn't enjoy it! Strong northerly. 2.2k stiff legged warm-up. RS 783. Sunny, 9°C; windy. [H]
Thu 11 Aug	10	11.56am. Gilmore Underpass Trail in 61:31 (6:09/km) @ AHR 126 (78%), MHR 136. NB 880v5. Legs and energy better than last Sunday but still a long way to go. RS 775. Sunny, 9°C; breezy. [M]
Fri 12 Aug	5.7	12.25pm. Customs H'cap 5k in 26:08 (5:14/km) @ AHR 139 (86%), MHR 150. NB 880v5. Off 10:30 with Bill - quickish start, bit of a time trial - nobody close to chase or race. Felt better than last week - improving. 1st place. Splits: 5:05, 5:12, 5:09, 5:14, 5:21 +8s. Short walk last hill. Warm-up 700 metres. RS 727. Hazy, 6°C; breezy. [B]
Sat 13 Aug	nil	Calf a little niggly so decided to rest it. Bus to Sydney with Jim 1.30 PM.
Sun 14 Aug	15	8.00am. Race: 32nd City to Surf 14k - 20,460th (67,634) in 85:06. (6:05/km) No HR data - forgot to put on strap. NB 880v5. Happy. Green group. First year new finish. Plan was to run to the bottom of Heartbreak, walk up, then jog. A few other walks to take more video. Garmin splits: 5:41, 5:06, 5:25, 5:35, 5:10 (26:57), 5:46, 8:16, 7:16, 5:29, 6:08 (59:51), 7:00, 6:15, 5:02, 6:19 +44s (25:19). 1k warm-up. Calf very good after rehydration and on arrival home. Sunny, 14°C; breeze from west. [M]
Week 33	49k - Good week and City to Surf. Weight 75.6kg.
Mon 15 Aug	9	1.35pm. Gilmore with a lap of Calwell in 55:41 (6:11/km) @ AHR 128 (80%), MHR 138. NB 880v5. Legs and energy good (no niggles post C2S). HR a little high. 41k bike. RS 792. Sunny, 12°C; calm. [M]
Tue 16 Aug	7.5	12.33pm. Race: Lake Stakes. 6k in 32:19 (5:23/km) @ AHR 138 (86%), MHR 147. NB 880v5. Splits: 5:23, 5:18, 5:38, 5:22, 5:22, 5:16. Fresh nor-westerly. Hard tempo. 1.5k warm-up. Legs, energy good. 41k bike. RS 743. Sunny, 13°C; windy. [H]
Wed 17 Aug	8.2	12.26pm. BBQ Stakes 6k in 34:45 (5:48/km) @ AHR 132 (82%), MHR 148. NB 880v5. Splits: 5:50, 6:20, 5:31, 6:15, 5:06, 5:35 +8s. 32nd. Tired/sore legs. More walking! Sprint down last hill. 2.2k slow warm-up. RS 765. Overcast, 10°C; breezy. [H]
Thu 18 Aug	8.9	4.54pm. Speedygeese early solo warm-up lower trail + session, 51:20 (5:46/km), MHR 145. Clifton Shelby. With Jen & Liz (new runner) - footpath intervals - 2 x 800m + 3 x 600m at 5k race pace effort. First fast running for a long time. Legs pretty good but both achilles tight afterwards. 200m walk recoveries. Fine, 15°C; calm. [M]
Fri 19 Aug	5	12.26pm. Customs H'cap 5k in 28:52 (5:46/km) @ AHR 129 (80%), MHR 134. NB 880v5. Off 11:15, finished last. MAF HR, steady run. Legs a bit ordinary. Splits: 5:37, 5:41, 5:45, 5:50, 5:59. RS 745. Warm, 17°C; windy. [M]
Sat 20 Aug	7.2	12.58pm. Race: Wagga Wagga Trail Marathon 5k. Garmin said 5.28k so I'll call it 5.2k - 20th / 97 in 26:21 (5:04/km) @ AHR 148 (92%), MHR 154. NB 880v5. Gradually catching fast starting kids incl Jack then an old bloke in the last 2k. Legs felt pretty good. Happy with the race. Splits: 4:53, 4:52, 4:57, 5:17, 5:08 + 1:17. 2k warm-up incl 3 x strides. RS 750. Cloudy, 4°C; windy! [B]
Sun 21 Aug	nil	Wagga Wagga Trail MTB Race - 42.2k in 2:39:46 @ AHR 127 (79%), MHR 141. 30th from 44 finishers. More walking on the hills than last time. Course damp to very muddy in places. Faded after 20k. Overcast, 7°C; calm. [B]
Week 34	46k - Good Wagga Trail 5k race. Weight 76.1kg.
Mon 22 Aug	nil	Running rest day. Afternoon drive Wagga to Canberra.
Tue 23 Aug	6	12.31pm. Race: Lake Stakes. 6k in 32:27 (5:25/km) @ AHR 139 (86%), MHR 148. NB 880v5. Splits: 5:34, 5:28, 5:37, 5:02, 5:15, 5:31. First 3k steady, next 2k hard tempo with Karen, last km steady. Legs, energy and breathing all good but HR a little high. RS 752. Sunny, 12°C; light breeze. [H]
Wed 24 Aug	3 6	11.10am. Treadmill. 3k in 18:49 (6:16/km) @ AHR 120 (75%), MHR 131. Red Free 3.0. 'Warm-up' 9 kph to 12 kph last 100m. Splits: 6:31, 6:24, 5:54. Legs good. RS 753. Mild, 18°C; calm. [M] 12.26pm. BBQ Stakes 6k in 34:25 (5:44/km) @ AHR 133 (83%), MHR 143. NB 880v5. Splits: 5:48, 6:08, 5:25, 6:10, 5:15, 5:33 +6s. 25th. Legs and energy good. RS 763. Overcast, 7°C; breezy. [H]
Thu 25 Aug	8	11.33am. Richardson Shops O/B in 47:33 (5:57/km) @ AHR 125 (78%), MHR 134. Kinvara 4. Running in new shoes (felt good). Easy, enjoying the sun. RS 743. Sunny, 8°C; calm. [M]
Fri 26 Aug	9	12.25pm. Race: Customs H'cap 'Floriade' 5k in 25:09 (5:02/km) @ AHR 143 (89%), MHR 149. NB 880v5. Start with Jim & Lloyd - stuck with Jim for 500m then he surged and got 5 secs which he held to the finish. Improving, so happy. Splits: 5:00, 4:57, 5:04, 5:11, 4:55 + 2s. Warm-up / down PH 2k. 24k MTB bike. RS 719. Sunny, 9°C; breezy. [B]
Sat 27 Aug	10	12.47pm. Race: YCRC Winter Series: Weston Park 2k / 5k. Both races (about 3 minute break between), 7k in 39:07 (5:35/km) @ AHR 131 (81%), MHR 141. NB 880v5. Tempo effort, but even so, the legs weren't interested at all. 3k slow warm-down with Geoff Monro. RS 732. Sunny, 7°C; breezy. [H]
Sun 28 Aug	3	11.07am. Treadmill. 3k in 19:27 (6:29/km) @ AHR 114 (71%), MHR 119. Red Free 3.0. Steady, mostly at 9.3 kph. Legs and energy good. RS 739. Mild, 18°C; calm. [M]
Week 35	45k - Good week and Customs 5k race. Weight 76.5kg.
Mon 29 Aug	5 10.3	11.14am. Treadmill. 5k in 32:28 (6:30/km) @ AHR 119 (74%), MHR 124. Red Free 3.0. Splits: 6:35, 6:31, 6:30, 6:25, 6:26. Stayed away from fast shuffle; more springy stride. RS 773. Mild, 18°C; calm. [M] 4.48pm. Speedygeese, total 64:26 (6:15/km) @ AHR 122 (76%), MHR 137. NB 880v5. Early low gravel path with Geoff then flat running on grass while group ran hills. 25k lunch bike. RS 763. Cool, 9°C; calm. [M]
Tue 30 Aug	6.6	12.31pm. Race: Lake Stakes. 6k in 32:30 (5:25/km) @ AHR 133 (83%), MHR 143. NB 880v5. Splits: 5:32, 5:33, 5:50, 5:13, 5:11, 5:10. Neg split - steady out, hard back. Legs & energy good. Getting fit! 600m warm-up. 36k bike. RS 720. Sunny, 13°C; breezy. [H]
Wed 31 Aug	8	12.01pm. BBQ Stakes 6k in 37:22 (6:14/km) @ AHR 126 (78%), MHR 140. NB880v4. Late start - last place. Lots of walking (tired). Warm-up 2k. Splits: 5:43, 6:25, 5:21, 7:28, 5:25, 6:37 + 17s. RS 785. Wet, 9°C; breezy. [M]
Thu 1 Sep	10	12.13pm. Railway north via Melrose Pines in 64:01 (6:24/km) @ AHR 123 (76%), MHR 137. NB 880v5. Legs/energy much better than yesterday. 41k bike. RS 787. Sunny, 12°C; calm. [M]
Fri 2 Sep	8	12.13pm. Customs H'cap 'Floriade' 8k in 47:07 (5:54/km) @ AHR 125 (78%), MHR 138. NB 880v5. Incl run to start from Anzac Pde & back. Steady solo effort, (random starts). RS 736. Wet, 8°C; windy. [M]
Sat 3 Sep	nil	Rest day. Not even a ride today!
Sun 4 Sep	13	8.30am. Race: Canberra Times 10k Fun Run. 402nd in 52:01 (5:12/km) @ AHR 141 (88%), MHR 149. NB 880v5. Happy to get through smoothly and uninjured. Good race with Jim - caught him at 4k, he went ahead after 5k, passed him at 8k (52:33). Splits: 4:56, 4:52, 5:04, 5:22, 5:18 (25:32), 5:15, 5:18, 5:13, 5:08, 5:08 + 27 sec (26:29). Warm-up 3k incl strides. RS 733. Sunny, 6°C; breezy (westerly). [B]
Week 36	61k - Good week and Canberra Times FR. Weight 76.4kg. 201km last 4 weeks.

Date	Kms	Comments
Mon 5 Sep	3 12	11.35am. Treadmill. 3k in 19:23 (6:28/km) @ AHR 109 (68%), MHR 123. Red Free 3.0. Variable speed, mostly easy around 9.1 kph. RS 704. Mild, 18°C; calm. [M] 4.37pm. Speedygeese total 77:30 (6:28/km) @ AHR 119 (74%), MHR 134. NB 880v5. Red gravel loop early warm-up then Rose Garden session, steady running. Both achilles iffy. RS 769. Cool, 10°C; calm. [E]
Tue 6 Sep	10	12.32pm. Lake Stakes (clockwise). 6k in 35:05 (5:51/km) @ AHR 126 (78%), MHR 132. NB 880v5. Tired so ran steadily at MAF effort. Achilles OK with loose tied shoes. 4k warm-up. RS 737. Sunny, 17°C; windy. [M]
Wed 7 Sep	5 6	10.35am. Treadmill. 5k in 35:12 (7:02/km) @ AHR 108 (67%), MHR 113. Red Free 3.0. Mostly 8.6 kph. Legs felt quite good and smooth. RS 760. Mild, 18°C; calm. [E] 12.26pm. BBQ Stakes 6k (reverse) in 34:32 (5:45/km) @ AHR 136 (84%), MHR 145. NB880v4. Good legs. Tempo 4k, steady downhill. 14th. Splits: 5:40, 5:59, 6:02, 5:40, 5:32, 5:19 + 20sec. 29k bike. RS 783. Warm, 16°C; calm. [M]
Thu 8 Sep	7	4.37pm. Speedygeese total 46:18 (6:37/km) @ AHR 118 (73%), MHR 131. NB 880v4. Red gravel early warm-up then Rose Gardens, stopped early (Tired + allergies). RS 780. Cool, 12°C; calm. [E]
Fri 9 Sep	nil	Sick. Man flu (bad head cold).
Sat 10 Sep	nil	Sick. Improved enough to venture out for Steve's 60th at Cisco's in Kingston. Didn't feel good though.
Sun 11 Sep	nil	Sick. About the same as yesterday.
Week 37	43k - Getting sick a bit of a setback. Weight 76.0kg.
Mon 12 Sep	10	12.13pm. Railway north via Melrose Pines in 66:15 (6:38/km) @ AHR 122 (76%), MHR 138. NB 880v5. Still sick - lungs 'burning' like in an 800m race. HR not too high so ran easily. Felt quite weak. Very wet in places. RS 808. Sunny, 14°C; breezy. [M]
Tue 13 Sep	7	12.13pm. Race: Lake Stakes. 6k in 33:32 (5:35/km) @ AHR 135 (83%), MHR 144. NB 880v5. Splits: 5:30, 5:33, 5:47, 5:26, 5:34, 5:42. Steady, lungs better, didn't feel as weak. Tempo effort. 1k warm-up jog. RS 755. Overcast, 13°C; breezy. [H]
Wed 14 Sep	3 6	11.10am. Treadmill. Intervals - 10 x 300m at 11.5 kph, 200m walk recoveries at 4 kph. Total 15:42 (5:14/km) @ AHR 119 (74%), MHR 131. Good once used to the speed. Mild, 18°C; calm. [M] 12.26pm. BBQ Stakes 6k in 36:12 (6:02/km) @ AHR 135 (84%), MHR 148. NB880v5. Quite tired! Much more walking than usual. Splits: 5:39, 6:27, 6:10, 6:46, 5:16, 5:40 + 14s. RS 815. Light rain, 12°C; breezy. [H]
Thu 15 Sep	8.3	11.10am. Treadmill. Intervals - 7 x 1000m, 200m walk recoveries at 4 kph. Total 59:03 and 41:22 running (5:55/km) @ AHR 119 (74%), MHR 130. Mostly 10 to 10.6 kph. Mild, 18°C; calm. [M]
Fri 16 Sep	12.6	12.25pm. Race: Customs H'cap 'Floriade' 5k in 25:56 (5:11/km) @ AHR 143 (89%), MHR 150. NB 880v5. Started alone - solo time trial. Strong headwind first turn to second. Splits: 5:02, 5:19, 5:22, 5:20, 4:53. Warm-up 2.4k, warm-down 5.2k via Carillon. RS 742. Sunny, 8°C; very windy! [B]
Sat 17 Sep	9.5	8.05am Race: Tuggers Parkrun 5k. 74th in 26:40 (5:20/km) @ AHR 139 (86%), MHR 152. NB 880v5. Tempo run with a fast last km. Legs OK but still coughing a bit so not 100% well. Splits: 12s to start, 5:36, 5:19, 5:18, 5:15, 5:00. Warm-up 1k, warm-down 3.5k. RS 741. Cool, 7°C; calm. [H]
Sun 18 Sep	4	5.11pm. Treadmill. 4k in 25:08 (6:17/km) @ AHR 117 (73%), MHR 124. Red Free 3.0. Mostly at 9.5 kph. Legs and energy good. Still feels faster! RS 735. Mild, 18°C; calm. [M]
Week 38	60k - Still slightly sick (cough). Mileage getting there. Weight 76.2kg.
Mon 19 Sep	5.6 9.6	12.25pm. Treadmill. 5k in 31:32 (6:18/km) @ AHR 117 (73%), MHR 123. Red Free 3.0. Steady 9.5 kph. Legs and energy good. No niggles to speak of. RS 738. Mild, 18°C; calm. [E] 4.59pm. Speedygeese total 58:24 (6:05/km) @ AHR 122 (76%), MHR 141. NB 880v5. Red gravel loop early then flagpole relays with Chris, Geoff & Ruth. Achilles dodgy. RS 742. Cool, 6°C; breezy. [E]
Tue 20 Sep	10.3	12.01pm. Lake Stakes. 6k in 32:33 (5:26/km) @ AHR 135 (84%), MHR 141. NB 880v5. Tempo with one faster (5:10) k on way back. Legs & energy good. 2k warm-up, 2.3k warm-down. RS 732. Overcast, 11°C; breezy. [M]
Wed 21 Sep	11.4	11.21pm. Treadmill. 11.4k in 85:46 (7:31/km) @ AHR 109 (68%), MHR 124. Red Free 3.0. Alternating 100m walk/300m run then 100m walk/400m run at 10 kph. Walks at 4.6 kph. Easier than running 11k straight. RS 820. Mild, 18°C; calm. [E]
Thu 22 Sep	3.1	11.43am. Treadmill. 24:19 (7:51/km) @ AHR 111 (69%), MHR 135. Red Free 3.0. Intervals - 10 x 200m with 100m walk start & recoveries at 4.0 kph. 200s at 12 kph. RS 871. Mild, 18°C; calm. [H]
Fri 23 Sep	12	12.05pm. Race: Customs H'cap 'Floriade' 5k in 26:07 (5:13/km) @ AHR 143 (89%), MHR 151. NB 880v5. Ran with Jen (she waited a couple of times). Hard tempo effort - legs and energy good. Warm-up 2.4k from PH, quick warm-down back incl outer low trail of PH anti-clockwise. RS 747. Sunny, 13°C; windy. [B]
Sat 24 Sep	11.3	7.42am Race: Tuggers Parkrun 5k. 91st in 27:09 (5:26/km) @ AHR 134 (83%), MHR 143. NB 880v5. Easy first 500 then tempo effort. Legs/energy OK but both achilles niggly on warm-down. Splits: 6s to start, 5:28, 5:20, 5:19, 5:20, 5:24. Warm-up 1k, warm-down 5.3k. RS 728. Cool, 9°C; calm. [H]
Sun 25 Sep	10.3	12.03pm. Railway north via Melrose Pines in 66:23 (6:27/km) @ AHR 129 (80%), MHR 149. NB 880v5. Easy with two hard efforts (up the hill and by the railway). Tired. RS 831. Sunny, 15°C; breezy. [M]
Week 39	73k - Good week. Need more like that. Weight 75.7kg.
Mon 26 Sep	8 9	11.33am. Richardson Shops via Calwell Oval in 48:30 (6:04/km) @ AHR 125 (78%), MHR 136. Saucony T. Steady - legs OK, energy low. RS 758. Sunny, 10°C; breezy. [M] 5.06pm. Speedygeese total 57:00 (6:20/km) @ AHR 119 (74%), MHR 139. NB 880v5. Red gravel loop early then flagpole relays with Pieta, Dave & Joel. A little tired. RS 754. Cool, 5°C; windy. [E]
Tue 27 Sep	12	11.56am. Lake Stakes. 6k in 34:42 (5:47/km) @ AHR 125 (78%), MHR 135. NB 880v5. Splits: 5:45, 5:43, 5:51, 5:40, 5:48, 5:55. Fairly easy MAF HR run. 4k warm-up, 2k warm-down. RS 723. Sunny, 8°C; breezy. [M]
Wed 28 Sep	6 6	11.33am. Richardson and Calwell Oval in 34:08 (5:41/km) @ AHR 127 (79%), MHR 138. Kinvara Grey. Good legs and energy. Steady run. RS 722. Sunny, 9°C; calm. [M] 12.26pm. Race: BBQ Stakes 6k in 34:25 (5:44/km) @ AHR 134 (83%), MHR 145. NB880v5. Ran with Jen when she caught me on Waldock St. Legs/energy OK. Splits: 5:54, 6:02, 5:26, 6:17, 5:10, 5:25 + 11s. RS 769. Sunny, 14°C; calm. [H]
Thu 29 Sep	10.1	11.21pm. Treadmill. 10.1k in 76:43 (7:36/km) @ AHR 107 (66%), MHR 120. Red Free 3.0. Alternating 100m walk/300m run at 10 kph. Walks at 4.4 kph. Legs/energy OK. RS 813. Mild, 18°C; calm. [E]
Fri 30 Sep	5	10.38pm. Treadmill. 5k in 30:34 (6:07/km) @ AHR 121 (75%), MHR 125. Red Free 3.0. Steady run at 9.8 kph. Legs/energy OK. RS 740. Mild, 18°C; calm. [E]
Sat 1 Oct	nil	Rest day. Raining and cold!
Sun 2 Oct	nil	Gears and Beers 50k ride in Wagga. On the MTB - should have ridden the CX bike. All sealed roads except where a few of us went the wrong way. Hard! Stuffed afterwards.
Week 40	56k - Pretty good week. Weight 75.6kg. 232km last 4 weeks.

Date	Kms	Comments
Mon 3 Oct	11.1	5.06pm. Speedygeese total 72:12 (6:30/km) @ AHR 120 (75%), MHR 145. NB 880v5. Red gravel loop early then 300/200m relays with Isaac & Geoff. Achilles a little niggly. RS 781. Cold, 6°C; windy. [M]
Tue 4 Oct	6	12.27pm. Race: Lake Stakes 6k (clockwise) in 33:18 (5:33/km) @ AHR 134 (83%), MHR 145. Splits: 5:59, 5:32, 5:36, 5:24, 5:17, 5:25 +6s. Hard tempo - felt OK. RS 744. Sunny, 6°C; very windy. [H]
Wed 5 Oct	7 4.1	12.14pm. Race: BBQ Stakes (reverse) 6k in 34:07 (5:41/km) @ AHR 140 (87%), MHR 149. Splits: 5:39, 6:03, 5:58, 5:33, 5:20, 5:14 + 20s. 18th. Ran hard, two short walks. Backed off quite a bit last km. 3rd in winning 'Retirees' team! RS 796. Sunny, 6°C; windy. [B] 6.06pm. Treadmill. Intervals - 8 x 400m at 11.4 kph, 100m walk recoveries at 4 kph. Red Frees. 5:16/km pace for the 400s. Felt faster, legs okay. MHR 132. Mild, 18°C; calm. [M]
Thu 6 Oct	13.2	12.31pm. Railway north via Melrose Pines in 84:45 (6:25/km) @ AHR 125 (78%), MHR 136. NB 880v5. Via Richardson and MTB single track. Ordinary legs and energy. RS 803. Sunny, 17°C; breezy. [M]
Fri 7 Oct	7.5	12.14pm. Customs H'cap 'Floriade' 5k in 28:20 (5:40/km) @ AHR 130 (81%), MHR 151. NB 880v6. Warm-up from Anzac Pde, warm-down back. Legs not interested at all today. RS 737. Cloudy, 18°C; breezy. [M]
Sat 8 Oct	7.7	8.02am Race: Tuggers Parkrun 5k. 89th in 26:56 (5:23/km) @ AHR 135 (84%), MHR 142. Kinvara Grey. Tempo effort. Legs & energy good. Splits: 6s to start, 5:34, 5:15, 5:14, 5:22, 5:25. Warm-up 600m, warm-down 2.1k with Dave. RS 727. Mild, 14°C; calm. [H]
Sun 9 Oct	15.3	12.51pm. Railway via Melrose Pines in 98:03 (6:25/km) @ AHR 121 (75%), MHR 134. NB 880v5. Via Richardson, past Tuggers Station. Good legs and energy. RS 775. Overcast, 16°C; calm. [E]
Week 41	72k - Good mileage and week. Weight 75.3kg.
Mon 10 Oct	nil	Rest day. Felt like I needed a day off today.
Tue 11 Oct	10.2 6	10.13am. Rose Cottage trail via Richardson in 65:15 (6:24/km) @ AHR 122 (76%), MHR 135. NB 880v5. Easy run, back on a drying single track. RS 780. Sunny, 5°C; breezy. [E] 12.27pm. Lake Stakes 6k in 34:36 (5:46/km) @ AHR 129 (80%), MHR 140. Splits: 5:55, 5:38, 5:53, 5:40, 5:47, 5:44. OK on tired legs. RS 744. Sunny, 7°C; windy. [M]
Wed 12 Oct	10.2	12.01pm. BBQ Stakes 6k in 34:10 (5:42/km) @ AHR 134 (83%), MHR 143. NB880v5. No walking! 3k warm-up, 1k warm-down. Splits: 5:54, 5:55, 5:24, 5:48, 5:10, 5:41 + 18s. RS 763. Sunny, 9°C; windy. [H]
Thu 13 Oct	10.4	10.56am. Rose Cottage trail via Richardson in 59:01 (5:40/km) @ AHR 131 (81%), MHR 140. Clifton 3. MAF effort from early. Good legs & energy. 26k PM bike. RS 743. Sunny, 6°C; windy. [M]
Fri 14 Oct	9.7	2.34pm. Melbourne. To Albert Park Lake from City and back via the Tan. 62:20 (6:26/km) @ AHR 116 (72%), MHR 128. NB 880v5. Easy stop/start run. Slightly niggly legs. RS 745. Sunny, 18°C; windy. [E]
Sat 15 Oct	6.1	8.03am. Albert Parkrun 5k. 175th in 28:19 (5:40/km) @ AHR 132 (82%), MHR 141. NB 880v5. Steady with Chris Gammon - strong headwind east side of lake. Short warm-up plus walk to/from city. RS 748. Sunny, 12°C; windy. [M]
Sun 16 Oct	13.2	7.30am. Race: Melbourne 10k. 1,248th (7,039) in 52:27 (5:15/km) @ AHR 140 (87%), MHR 146. Kinvara Vegas. First 2k with Jo then she told me to go ahead. Splits: 5:20, 5:16, 5:08, 5:18, 5:05 (26:07), 5:04, 5:11, 5:18, 5:15, 5:23 (26:11) + 9sec. Legs, energy and niggles good. Strong northerly headwind on St Kilda Rd. 32nd 55-59. 1.9k warm-up, 1.3k warm-down. RS 734. Fine, 13°C; very windy. [B]
Week 42	66k - Good week and enjoyable Melbourne 10k. Weight 75.4kg.
Mon 17 Oct	11.7	7.42am. Melbourne. Yarra and a lap of The Tan. 68:30 (5:51/km) @ AHR 125 (78%), MHR 143. NB 880v5. Met a young bloke (Eddy) at the hotel and showed him the Tan. He'd run the marathon! Quickish running with him - legs felt okay. RS 732. Sunny, 7°C; breezy. [M]
Tue 18 Oct	12	11.43am. Lake Stakes 6k in 34:30 (5:45/km) @ AHR 129 (80%), MHR 137. Splits: 5:54, 5:43, 5:54, 5:41, 5:36, 5:42. Steady, legs OK. 6k easy warm-up. RS 742. Cloudy, 9°C; windy. [M]
Wed 19 Oct	10.2	11.59am. BBQ Stakes 6k in 34:13 (5:42/km) @ AHR 132 (82%), MHR 144. NB880v5. Two short walks. Fast 5th k. Legs & energy good. 3k warm-up, 1k warm-down. Splits: 6:00, 6:12, 5:22, 6:12, 4:42, 5:40 + 5s. 30k bike. RS 753. Sunny, 10°C; breezy. [H]
Thu 20 Oct	14.2	11.46am. Rose Cottage 12 plus O/B Railway in 90:20, (6:22/km) @ AHR 121 (75%), MHR 132. NB 880v5. Easy run with some photo stop walks. Legs OK, energy low. RS 770. Sunny, 12°C; breezy. [E]
Fri 21 Oct	5.2	12.14pm. Race: Customs H'cap 'Floriade' 5k in 26:17 (5:15/km) @ AHR 134 (83%), MHR 141. NB 880v6. Token 200m warm-up. Tempo effort. Energy OK, legs average. RS 704! Sunny, 14°C; windy. [H]
Sat 22 Oct	9.1	8.00am. Race: Tuggers Parkrun 5k. 69th in 26:28 (5:18/km) @ AHR 137 (85%), MHR 147. Clifton 3. Tempo effort. Energy OK but legs ordinary. Splits: 11s to start, 5:23, 5:14, 5:15, 5:12, 5:13. Warm-up 1.5k, warm-down 2.6k with Dave. RS 725. Cool, 10°C; windy. [H]
Sun 23 Oct	11.6	8.07am. Race: Majura Vineyard 'One Peak' 10.3k, 30th/72 in 70:03 (6:48/km) @ AHR 132 (82%), MHR 142. NB 880v5. New course - over Majura twice! Took it easy, fast walk on most of the hills. Moderate down the hills. Splits: 5:48, 7:26, 8:23, 7:29, 5:30, 10:32, 8:19, 4:43, 4:37, 5:15, 1:59. Warm-up 1.3k. RS 898. Sunny, 3°C; windy. [H]
Week 43	74k - Good week. Fitness is improving. Weight 75.4kg.
Mon 24 Oct	10.1 7.2	1.25pm. Richardson Central Path O/B in 68:15 (6:45/km) @ AHR 115 (71%), MHR 126. NB880v6. Very easy shuffle. Legs (quads) sore from yesterday. RS 777. Sunny, 14°C; calm. [E] 5.35pm. Speedygeese total 48:40 (6:45/km) @ AHR 114 (71%), MHR 126. NB 880v5. Very easy low knee-lift shuffle. Legs worse than earlier. RS 771. Sunny, 13°C; breezy. [E]
Tue 25 Oct	6	12.23pm. Lake Stakes 6k in 37:42 (6:17/km) @ AHR 119 (74%), MHR 128. Splits: 6:16, 5:55, 6:26, 6:11, 6:20, 6:28 +7s. Shuffle, quads still sore. Vets' E-grade Crit 15k. RS 748. Sunny, 13°C; windy. [E]
Wed 26 Oct	8.3	12.10pm. BBQ Stakes 6k in 40:24 (6:44/km) @ AHR 126 (78%), MHR 130. NB880v6. 2k warm-up. Legs still sore! Slow shuffle with lots of walking. 25k easy bike. RS 848. Sunny, 16°C; windy. [E]
Thu 27 Oct	10.7	9.43am. Charles River to Is Plains O/B in 70:24 (6:35/km) @ AHR 117 (73%), MHR 125. Kinvara Grey. Easy, less painful shuffle today, keeping HR low. RS 770. Sunny, 15°C; breezy. [E]
Fri 28 Oct	6	12.11pm. Customs H'cap 'Floriade' 5k in 28:42 (5:44/km) @ AHR 127 (79%), MHR 133. NB 880v6. Short 1k warm-up. Shuffle, legs not sore! RS 729. Sunny, 13°C; calm. [M]
Sat 29 Oct	8.9	8.01am Race: Tuggers Parkrun 5k. 54th in 24:38 (4:56/km) @ AHR 143 (89%), MHR 152. Kinvara Grey. Race effort, chasing and gaining on Jimmy. Fastest since January. Happy. Splits: Splits: 4s to start, 4:56, 4:52, 4:55, 4:56, 4:55. Warm-up 1k, warm-down 2.9k some with Dave. RS 705. Overcast, 13°C; calm. [B]
Sun 30 Oct	11	9.36am. Arboretum Hills. 73:30 (6:41/km) @ AHR 126 (78%), MHR 145. NB 880v6. With Jen, Mhairi, Isaac & Dave. Enjoyable trails with quite a bit of walking on the steep hills. RS 842. Overcast, 20°C; humid. [M]
Week 44	68k - Good Parkrun 5k at last. Weight 75.2kg. 280km last 4 weeks.

Date	Kms	Comments
Mon 31 Oct	10.5 6.6	10.43am. Local Trail Loop in 67:28 (6:26/km) @ AHR 122 (76%), MHR 134. NB880v5. Easy run, legs and energy okay. Hilly course. RS 784. Sunny, 8°C; windy. [E] 5.35pm. Speedygeese total 44:03 (6:40/km) @ AHR 114 (71%), MHR 128. NB 880v6. Easy 15 Rec Place hill repeats. Legs average. RS 761. Sunny, 7°C; windy. [E]
Tue 1 Nov	9.4 7	12.14pm. Lake Stakes 6k (clockwise) in 36:00 (6:00/km) @ AHR 123 (76%), MHR 139. NB880v6. Splits: 6:03, 6:01, 6:00, 5:55, 6:02, 5:47 + 12s. Easy running. RS 738. Sunny, 12°C; windy. [M] 5.56pm. Race: YCRC Spring Series: Weston Park 5k. 32nd in 29:14 (5:51/km) @ AHR 132 (82%), MHR 135. NB880v6. MAF effort, chasing Ruth. Legs OK. Warm-up 1.5k. RS 772. Cool, 11°C; breezy. [M]
Wed 2 Nov	9	11.50am. BBQ Stakes 6k in 36:09 (6:02/km), no HR data (used app). Clifton 3. Longer walks. Quick downhills. 3k warm-up cemetary. Splits: 6:27, 6:21, 6:19, 5:56, 5:39, 5:07. 27k bike. Sunny, 13°C; breezy. [M]
Thu 3 Nov	10.3 7.3	10.48am. Melrose Pines O/B via Calwell track in 69:54 (6:47/km) @ AHR 116 (72%), MHR 131. NB 880v6. Easy with photo stops. Legs ordinary. RS 787. Sunny, 14°C; calm. [E] 5.35pm. Speedygeese total 47:06 (6:27/km) @ AHR 117 (73%), MHR 126. Clifton 3. Footpath 600s easy with Colin and Ruth. Legs/energy ordinary. RS 755. Sunny, 15°C; breezy. [E]
Fri 4 Nov	11.2	12.11pm. Customs H'cap 5k in 29:28 (5:54/km) @ AHR 125 (78%), MHR 132. NB 880v6. Last. Easy run. 2.4k warm-up, 3.8k warm-down from PH. 23k bike. RS 737. Sunny, 16°C; windy. [E]
Sat 5 Nov	5	2.22pm. Canberra's Fastest 5k in 26:55 (5:23/km) @ AHR 128 (80%), MHR 139. Clifton 3. From PH, Chinese Embassy, LBG to Kingston. Splits: 5:45. 5:21, 5:19, 5:22, 5:09. Big tailwind (40+ kph)! Legs, energy OK. RS 689. Sunny, 9°C; windy. [M]
Sun 6 Nov	12	9.39am. Arboretum Hills. 71:42 (5:59/km) @ AHR 125 (78%), MHR 144. Clifton 3. With Pieta & Dave. Dairy Farmers Hill and south fire roads. Felt much better than last week. RS 747. Sunny, 10°C; breezy. [M]
Week 45	88k - Good week of training. Keep these going... Weight 74.6kg.
Mon 7 Nov	10.8 7.3	12.18pm. Melrose Pines O/B in 75:01 (6:57/km) @ AHR 117 (73%), MHR 133. NB880v6. Easy shuffle with a few rusty strides in the last km. Legs ordinary. RS 813. Sunny, 20°C; breezy. [E] 5.34pm. Speedygeese total 51:20 (7:02/km) @ AHR 113 (71%), MHR 134. Kinvara Vegas. Easy jogging/walking Rose Garden 'triangle' relays (Sandeep & Garry). RS 795. Sunny, 17°C; breezy. [E]
Tue 8 Nov	8.6 9.4	12.02pm. Lake Stakes 6k in 35:47 (5:58/km) @ AHR 122 (76%), MHR 130. Clifton 3. Splits: 6:09, 5:49, 6:03, 5:49, 5:56, 6:01. Easy, legs & energy good. RS 728. Overcast, 20°C; windy. [E] 5.43pm. Race: YCRC Spring Series: Barrenjoey Dr 5k. 28th in 27:19 (5:28/km) @ AHR 135 (84%), MHR 141. NB880v5. Moderate tempo. Felt good. Splits: 5:21, 5:30, 5:32, 5:36, 5:27. 3k warm-up, 1.4k warm-down. RS 738. Warm, 21°C; calm. [M]
Wed 9 Nov	6 10.1	12.26pm. BBQ Stakes in 36:50 (6:08/km) @ AHR 120 (75%), MHR 133. NB 880v5. Splits: 6:21, 6:31, 5:39, 6:34, 5:18, 6:15 +13s. 38th. Easy, legs/energy good. RS 737. Cloudy, 21°C; humid. [E] 5.43pm. Mt Stromlo in 67:12 (6:39/km) @ AHR 117 (73%), MHR 128. Clifton 2. Lap of the XC track (magpie) then summit of Mt Stromlo and back. Felt OK. RS 778. Stormy, 18°C; humid. [E]
Thu 10 Nov	6 4.5	1.43pm. Local trail 6k in 36:51 (6:09/km) @ AHR 119 (74%), MHR 135. NB880v5. Easy run on tired legs. Enjoyed the warmth. RS 731. Sunny, 21°C; calm. [E] 7.50pm. Race: ACT Vets' 5-lap Spiral, 2.074k. 15th in 10:59 (5:17/km) @ AHR 127 (79%), MHR 139. NB880v6. Warm-up 2k with Ruth, short warm-down. Legs OK. RS 671. Mild, 18°C; calm. [M]
Fri 11 Nov	10.7	12.11pm. Race: Customs H'cap 5k in 30:20 (6:04/km) @ AHR 120 (75%), MHR 129. NB 880v6. Easy run, legs OK. 2.3k warm-up, 3.4k warm-down from PH. 20k bike. RS 728. Sunny, 20°C; breezy. [E]
Sat 12 Nov	8.6	8.04am. 100th Tuggers Parkrun 5k. 79th in 27:34 (5:31/km) @ AHR 130 (81%), MHR 140. NB880v6. Steady, legs & energy good. Splits: Splits: 10s to start, 5:35, 5:23, 5:19, 5:27, 5:30 + 9s. Warm-up 600m, warm-down 3k (2k after coffee with Dave). RS 717. Humid, 17°C; calm. [M]
Sun 13 Nov	5.7	8.00am. Race: Fisher's Ghost 5k Fun Run. 51st in 24:23 (4:53/km) @ AHR 140 (87%), MHR 150. Clifton 1. Good race! Caught Jim after 1k, then racing some youngsters. Hilly! Breathing comfortable but legs not totally fresh. 3rd M 50-59! Splits: 5:02, 4:40, 4:53, 5:17, 4:31. Warm-up 700m including 4 x short strides. RS 683. Warm, 22°C; calm. [B]
Week 46	87k - Good & enjoyable Fishers Ghost 5k. Weight 75.0kg.
Mon 14 Nov	10.5 7.7	9.11am. Local Trail Loop in 67:20 (6:25/km) @ AHR 121 (75%), MHR 133. NB880v6. Easy recovery run. Trail muddy in places. Legs & energy OK. RS 776. Mild, 14°C; calm. [E] 5.34pm. Speedygeese PH total 53:54 (7:00/km) @ AHR 111 (71%), MHR 122. Clifton 3. 20 x 100m west side grass hills very easy. Legs good. RS 777. Overcast, 13°C; calm. [E]
Tue 15 Nov	10.3 9.4	12.05pm. Lake Stakes 6k in 34:01 (5:40/km) @ AHR 127 (79%), MHR 134. NB880v6. Steady run, 2nd half with Roger. Legs & energy good. RS 720. Sunny, 16°C; breezy. [M] 5.49pm. Race: YCRC Spring Series: Boathouse 5k. 29th in 28:54 (5:47/km) @ AHR 126 (78%), MHR 134. Clifton 3. Steady with Ruth, legs good. Splits: 5:47, 5:43, 5:48, 5:38, 5:36 + 22s. 2k w-up, 2.4k w-down with Ruth & GM. RS 728. Overcast, 17°C; breezy. [M]
Wed 16 Nov	10.1	12.01pm. BBQ Stakes in 35:42 (5:57/km) @ AHR 131 (81%), MHR 145. NB 880v6. Splits: 6:17, 6:30, 5:27, 6:29, 4:49, 6:03 + 7s. Usual walks. Fast 4th k. Tired. RS 779. Warm, 21°C; calm. [M]
Thu 17 Nov	10.9	5.07pm. Speedygeese PH total 66:06 (6:04/km) @ no HR data. NB880v6. 600m footpath intervals continuous, running with Alex. Legs & energy OK but achilles niggly afterwards. Sunny, 23°C; breezy. [E]
Fri 18 Nov	12.8	12.11pm. Customs H'cap 5k in 29:41 (5:56/km) @ AHR 124 (77%), MHR 132. Clifton 3. Even pace, felt OK despite the heat. 2.3k warm-up, 5.5k warm-down from PH. RS 736. Sunny, 27°C; breezy. [M]
Sat 19 Nov	8.8	8.00am Race: Tuggers Parkrun 5k. 71st in 25:01 (5:00/km) @ AHR 138 (86%), MHR 150. Clifton 3. Tempo effort with a faster last 500m. Legs & energy good. Splits: 3s to start, 5:09, 4:58, 4:56, 5:02, 4:49 + 3s. Warm-up 1k, warm-down 2.8k with Jen. RS 690. Warm, 18°C; calm. [H]
Sun 20 Nov	11.2	7.43am. Stromlo Running Festival watching. 77:30 (6:55/km) @ No HR data. NB880v6. Grass track with Geoff, Abby & Andy then on the SRF course up Stromlo twice, first with Geoff. Sunny, 20°C; calm. [E]
Week 47	91k - Good week & Tuggers Parkrun. Weight 74.2kg.
Mon 21 Nov	9.2 7	4.14pm. Shady old PH and lake O/B in 59:09 (6:26/km) @ AHR 125 (78%), MHR 134. NB880v6. Used shady paths as much as possible. Legs & energy averag. RS 804. Hot, 30°C; breezy. [M] 5.40pm. Speedygeese PH total 48:20 (6:54/km) @ AHR 116 (72%), MHR 131. NB880v6. Rec Place hill repeats very easy. Tired. RS 800. Hot, 28°C; breezy. [E]
Tue 22 Nov	10.5 9	12.05pm. Lake Stakes 6k in 35:55 (5:59/km) @ AHR 125 (78%), MHR 134. NB880v6. Easy, difficult keeping HR down in the heat. Headwind out. Legs & energy OK. RS 748. Hot, 29°C; breezy. [M] 6.16pm. Race: YCRC Spring Series: Black Mt Peninsula 5k - 20th in 25:59 (5:12/km) @ AHR 136 (85%), MHR 148. Clifton 3. Tempo. Easy start, decided to chase Jim. Felt good. Splits: 5:28, 5:16, 5:21, 5:02, 4:52. Warm-down 4k with Dave. RS 707. Warm, 26°C; calm. [H]
Wed 23 Nov	9.4	11.56am. BBQ Stakes in 36:18 (6:03/km) @ AHR 120 (75%), MHR 137. NB 880v6. 35th. Easy running, legs/energy good. 2k warm-up, 1.4k warm-down. RS 726. Cool, 14°C; rainy. [E]
Thu 24 Nov	12.2 9.1	9.11am. Hilly lap of Mt Tuggers in 82:06 (6:44/km) @ AHR 117 (73%), MHR 133. NB880v6. Legs a bit ordinary early, felt better later. Quite a few walks. RS 787. Mild, 13°C; sunny. [E] 5.52pm. ACT Vets' 6-lap Spiral, 1500m and 1 lap of the 3k. 52:34 (5:47/km) @ AHR 118 (79%), MHR 141. Clifton 3. Incl a run for coffee with Dave. Legs OK. RS 682. Mild, 20°C; breezy. [M]
Fri 25 Nov	8.5	12.09pm. Customs H'cap 5k in 30:07 (6:01/km) @ AHR 119 (74%), MHR 129. NB880v6. Tired legs but HR nice and low. 2.3k warm-up from PH. RS 717. Sunny, 20°C; light breeze. [E]
Sat 26Nov	7.3	8.00am Race: Tuggers Parkrun 5k. 62nd in 24:55 (4:59/km) @ AHR 136 (84%), MHR 154. Clifton 3. Tempo effort with Adam then chased Dave to catch Jim last km. Splits: 6s to start, 5:15, 5:06, 4:58, 4:53, 4:37. Warm-up 1k, warm-down 2.3k. RS 678. Sunny, 12°C; calm. [H]
Sun 27 Nov	15.4 3.5	8.40am. Black Mtn trails from the Arboretum. 1:47:26 (6:59/km) @ AHR 114 (71%), MHR 135. NB80v6. Jen's course with Pieta, Luke, Dave, Sandeep & Andy. Tired. Lots of stops - didn't enjoy the rough tracks. RS 795. Sunny, 17°C; breezy. [E] 6.34pm. Track, Calwell. 8 laps of lane 6 (3,496m) easy in 22:27 (6:25/km) @ AHR 116 (72%), MHR 123. Black Frees. RS 745. Sunny, 22°C; windy. [E]
Week 48	101k - Good week, YCRC & Parkrun. Weight 74.7kg. 367km last 4 weeks.

Date	Kms	Comments
Mon 28 Nov	14.4	4.34pm. Speedygeese PH total 1:39:06 (6:53/km) @ AHR 111 (69%), MHR 128. NB880v6. Early 'shady' warm-up to LBG then easy 'figure-8s' west side. Legs a little sore/tired. RS 764. Warm, 26°C; breezy. [E]
Tue 29 Nov	10.2 6	12.04pm. Lake Stakes 6k in 34:11 (5:42/km) @ AHR 126 (78%), MHR 135. NB880v6. Pack run for 3k then home alone. Legs much better than yesterday. RS 718. Warm, 23°C; breezy. [M] 6.16pm. Race: YCRC Spring Series: Stromlo 5k - 23rd in 25:48 (5:10/km) @ AHR 141 (88%), MHR 150. Black Frees. Even hard tempo effort, passing Jim after 2k. New course: 5:04, 4:57, 5:14, 4:49, 5:14 + 33s. Warm-up 1k slow. RS 728. Warm, 20°C; breezy. [H]
Wed 30 Nov	6 7.2	12.26pm. BBQ Stakes in 37:40 (6:17/km) @ AHR 119 (74%), MHR 129. NB 880v6. 44th. Ran easily - recovery run from yesterday. Splits: 6:28, 6:30, 5:58, 6:37, 5:36, 6:19 + 12s. RS 747. Warm, 25°C; breezy. [E] 6.44pm. Lake Tuggeranong from dog park anti-clockwise. 44:15 (6:09/km) @ AHR 118 (73%), MHR 125. Clifton 3. Very easy on ordinary legs. RS 725. Warm, 25°C; calm. [E]
Thu 1 Dec	6.1 4	10.56am. Short Local Trail Loop in 37:43 (6:11/km) @ AHR 118 (73%), MHR 130. NB880v6. Easy recovery run enjoying a lovely day. Legs & energy OK. RS 730. Sunny, 22°C; breezy. [E] 6.20pm. Race: ACT Vets' One Mile. 12th in 7:42.43 (4:48/km) @ AHR 133 (83%), MHR 145. Kinvara Vegas. Goal to break 8 minutes. Splits: 2:00, 1:58, 1:55, 1:50. Race-walk 1500m warm-down plus run to coffee with Dave. RS 638. Warm, 23°C; calm. [H]
Fri 2 Dec	7	12.02pm. Customs H'cap 5k 'Floriade' in 29:10 (5:50/km) @ AHR 124 (77%), MHR 140. NB880v6. Easy first half then a little quicker. 2k warm-up from PH. RS 723. Hot, 27°C; windy. [M]
Sat 3 Dec	8.7	8.00am Race: Tuggers Parkrun 5k. 49th in 24:19 (4:52/km) @ AHR 138 (86%), MHR 151. Clifton Shelby. Very happy with this run after a lethargic warm-up. Progression, catching Jim at the footbridge then staying ahead after 2k. Splits: Splits: 3s to start, 5:06, 4:52, 4:46, 4:51, 4:41. Warm-up 500m, warm-down 3.2k. RS 671. Overcast, 17°C; calm. [B]
Sun 4 Dec	15.2	8.08am. Tour de Ridges (short version) with Thommo, Dave, Jen, Mhairi & Pieta. 1:51:54 (7:22/km) @ AHR 116 (72%), MHR 139. NB80v6. Hard! Lots of walking up steep hills. RS 854. Sunny, 20°C; calm. [M]
Week 49	85k - Good Parkrun 5k. Mileage going well. Weight 74.1kg.
Mon 5 Dec	12.5	6.21am. Conder trail to Gordon, Stranger Pond, Lake Tuggers in 76:06 (6:05/km) @ AHR 116 (72%), MHR 128. Clifton 3. Movement good. Chat with Adam re Fukuoka. Too sweaty to run longer. RS 706. Overcast, 21°C; humid! [E]
Tue 6 Dec	6.4 8.3 4.8	8.21am. Short Local Trail Loop in 39:54 (6:14/km) @ AHR 119 (74%), MHR 131. NB880v6. Easy, moving well on damp trails. Legs & energy OK. RS 742. Overcast, 17°C; humid. [E] 12.06pm. Lake Stakes 6k in 34:40 (5:47/km) @ AHR 126 (78%), MHR 135. Clifton 3. Steady with Rog. Felt OK. RS 728. Overcast, 21°C; humid. [M] 6.52pm. Race: Christmas Relays 2k in 10:38 (5:19/km) @ AHR 132 (82%), MHR 143. NB880v6. Speedygeese Team, steady tempo. RS 702. Overcast, 19°C; calm. [M]
Wed 7 Dec	9.3	12.26pm. BBQ Stakes (reverse) in 35:20 (5:53/km) @ AHR 124 (77%), MHR 136. NB 880v6. 20th. Steady with the usual walks. 1k warm-up, 2.3k warm-down incl coffee Lyons. RS 730. Sunny, 22°C; calm. [M]
Thu 8 Dec	6.3	4.33pm. Vets' Track warm-up for starter job run in 39:07 (6:13/km) @ No HR data. NB880v6. Easy but legs very ordinary. 40k AM MTB ride. Stormy, 27°C; windy. [E]
Fri 9 Dec	5	12.16pm. Customs H'cap 5k 'Floriade' in 29:42 (5:56/km) @ AHR 117 (73%), MHR 128. NB880v6. Legs not into it at all! Could have done with a warm-up. Solo, losing the pack when they passed. RS 695. Mild, 17°C; windy. [M]
Sat 10 Dec	11	8.01am Race: Tuggers Parkrun 5k. 50th in 23:46 (4:45/km) @ AHR 143 (89%), MHR 152. Clifton Shelby. Another good race. Legs & energy good, but legs not quite 100% fresh. Fastest 5k of 2016. Splits: 2s to start, 4:53, 4:39, 4:45, 4:50, 4:37. Warm-up 2k with Dave, warm-down 4k total. RS 680. Mild, 13°C; breezy. [B]
Sun 11 Dec	10.5 4.4	7.11am. Stromlo trail lap with Dave, Sandeep, Yin, Nicole, Mhairi & Pieta. 69:54 (6:39/km) @ AHR 108 (72%), MHR 139. Clifton 3. Ran easily apart from FTW segment sprint! Legs okay. RS 719. Overcast, 16°C; calm. [E] 9.00am. SCT Turkey Run, 4.456k in 28:17 (6:21/km) @ No HR data. Clifton 3. Won! 3 seconds off - guessed 28:14. Easy. Sunny, 20°C; calm. [E]
Week 50	78k - Very pleasing Parkrun 5k. Weight 74.2kg.
Mon 12 Dec	7.8 7.5	12.48am. Short Local Trail Loop in 49:24 (6:20/km) @ AHR 122 (76%), MHR 134. NB880v6. Easy, but too warm to enjoy it. Legs & energy OK. RS 773. Hot, 26°C; breezy. [M] 5.35pm. Speedygeese total 50:06 (6:41/km) @ AHR 105 (65%), MHR 124. NB880v6. Easy jogging Rose Garden 'triangle' relays (Ruth & Mick). Legs ordinary. RS 701. Hot, 30°C; calm. [E]
Tue 13 Dec	7.2 10	12.06pm. Lake Stakes 6k in 36:54 (6:09/km) @ AHR 120 (75%), MHR 133. NB880v6. With Yin, then also Jim & Thommo. Easy, but legs tired. RS 738. Hot, 28°C; windy. [E] 6.58pm. Charles River, Is Plains bike path to Calwell Hill in 61:15 (6:08/km) @ AHR 117 (73%), MHR 126. Kinvara Grey. Very easy - moving OK. RS 717. Hot, 28°C; calm. [E]
Wed 14 Dec	3.6 6	2.27pm. Treadmill. 3k in 17:57 (5:59/km) @ AHR 112 (70%), MHR 118. Red Free 3.0. At 10kph with 10.4kph in the last 400m. Legs and energy good. 300m warm-up/down. RS 670. Mild, 18°C; calm. [E] 5.56pm. BBQ Stakes in 36:00 approx (6:00/km) @ No HR data. NB 880v6. First leg of the Xmas Relays with Andy 2nd, then ran to the finish. Overcast, 21°C; calm. [M]
Thu 15 Dec	8.1	9.50am. Local Trail Loop in 48:08 (5:57/km) @ AHR 122 (76%), MHR 134. NB880v6. Moving well. Lovely cool conditions. Legs and energy good. RS 725. Mild, 12°C; misty. [M]
Fri 16 Dec	3.2 5	10.47am. Treadmill. 3k in 19:17 (6:26/km) @ AHR 108 (67%), MHR 113. Red Free 3.0. At 9.3 kph. Higher cadence - counted 175. Short stride at this speed. 200m warm-up. RS 694. Mild, 18°C; calm. [E] 12.13pm. Customs H'cap 5k in 30:13 (6:03/km) @ AHR 119 (74%), MHR 133. NB880v6. No official timing. Steady effort - legs and energy okay. 8 runners. RS 719. Wet, 15°C; calm. [M]
Sat 17 Dec	10.6	8.02am Race: Tuggers Parkrun 5k. 37th in 24:01 (4:48/km) @ AHR 144 (89%), MHR 154. Clifton Shelby. To and fro with Adam all the way (he was too strong last k). Suffered in the humidity. Splits: 2s to start, 4:52, 4:43, 4:44, 4:47, 4:51. Warm-up 1k, warm-down 4.6k, some with Dave. RS 692. Humid, 19°C; windy. [B]
Sun 18 Dec	16.6	7.16am. Race: Tour de Ridges 15.3k. 48th in 1:38:47 (6:27/km) @ AHR 127 (79%), MHR 140. NB880v6. Very easy until after Mt Wanniassa. Walked all the hills. Slight left calf twinge with 2k to run on Farrer Ridge. Splits: 7:12, 6:51, 8:42, 6:07, 9:59, 5:38, 5:48, 5:51, 5:24, 6:48, 7:03, 5:58, 5:27, 5:23, 4:59 +1:25. Warm-up 1.3k with Dave. RS 820. Mild, 12°C; calm. [M]
Week 51	85k - Good week, Parkrun and TdR. Weight 74.3kg.
Mon 19 Dec	nil	Running rest day. Decided to be conservative and have a day off for the calf niggle. Could detect the slightest sore spot. 37k PM MTB ride.
Tue 20 Dec	nil	Running rest day. Had planned to jog the Lake Stakes but car battery flat, so missed it. Calf felt fine walking around. Shopping then late arvo 33k MTB ride.
Wed 21 Dec	6 11.2	12.26pm. BBQ Stakes in 37:40 (6:17/km) @ AHR 129 (74%), MHR 141. NB 880v6. 47th. Interesting. Legs weren't fresh and after 3 days of not running, I've lost running fitness. Splits: 6:16, 6:28, 6:15, 6:15, 5:47, 6:20 + 20s. RS 747. Warm, 23°C; breezy. [M] 6.16pm. Stromlo trail lap with Dave, Sandeep & Jen. 66:35 (5:57/km) @ AHR 133 (83%), MHR 152. Clifton 3. In 'hang on/chase mode' - one hard tempo segment. Legs/energy OK. RS 791. Sunny, 23°C; breezy. [H]
Thu 22 Dec	10 10.2	10.46am. Charles River, Is Plains bike path to Calwell Hill in 66:35 (6:39/km) @ AHR 115 (71%), MHR 128. NB880v6. Very easy recovery run. RS 766. Warm, 20°C; calm. [E] 5.39pm. Vets' Track. 2k 'Turkey Run' with Dave in 10:18 (5:09/km) @ No HR data. Kinvara Grey. Slow start with a faster last km to pass Jimmy (in Santa outfit). 2k warm-up, 6k total warm-down, very easy. Fine, 23°C; windy. [E]
Fri 23 Dec	6 2.5	11.11am. 'Leafy Six' in 36:12 (6:02/km) @ AHR 124 (77%), MHR 135. NB 880v6. Easy, concentrating on form (foot underneath, fastish cadence). Splits: 5:45, 5:34, 5:48, 6:00, 6:12, 6:53. RS 748. Warm, 23°C; breezy. [M] 7.00pm. Calwell oval. Easy jog, drawing a Strava Christmas tree. 16:26 (6:32/km) @ no HR data. Nike Frees, black. Legs and energy okay. Hot, 30°C; calm. [E]
Sat 24 Dec	7	8.02am Race: Tuggers Parkrun 5k. 113th in 25:49 (5:10/km) @ AHR 137 (85%), MHR 152. Clifton 3. Fairly easy first km then tempo effort. Splits: 15s to start, 5:34, 5:08, 4:59, 4:52, 4:57. Too warm and humid. 2k warm-down. RS 707. Warm, 23°C; humid. [H]
Sun 25 Dec	12	9.15am. Cambewarra - 12 ks of Xmas O/B Hockeys Lane over Illaroo Rd to Bangalee. 75:40 (6:18/km) @ AHR 125 (78%), MHR 137. NB880v6. Movement good, finding some shade. A few stops. RS 788. Warm, 24°C; very humid. [M]
Week 52	65k - Okay week, good month. Weight 72.6kg. 313km last 4 weeks.

Date	Kms	Comments
Mon 26 Dec	7	7.09pm. Cambewarra - O/B Hockeys Lane, left at Illaroo Rd. 42:20 (6:03/km) @ AHR 124 (77%), MHR 134. NB880v6. Movement good, very stressful weather. Super sweaty! RS 750. Warm, 28°C; very humid. [M]
Tue 27 Dec	7.4	3.32pm. Vincentia - Blenheim Beach, Chinamans Beach & Hyams Beach. 51:15 (6:56/km) @ AHR 114 (71%), MHR 128. Saucony Triumph Bonneville. Mix of bush trail, hard sand and road. Easy while the family walked. RS 790. Hot, 29°C; humid. [E]
Wed 28 Dec	10	7.44pm. Charles River O/B to Isabella Plains footbridge in 57:36 (5:46/km) @ AHR 129 (80%), MHR 136. Clifton 3. Moving well. Legs and energy okay. RS 743. Warm, 28°C; breezy. [M]
Thu 29 Dec	6.4	8.00am. Local Trail Loop in 37:45 (5:54/km) @ AHR 122 (76%), MHR 133. NB880v6. Moving well. Not as sweaty as the coast. Enjoyed the run. RS 720. Mild, 21°C; sunny. [M]
Fri 30 Dec	5	9.40am. Wagga - west side of Lake Albert past boat club and back past golf course. 28:56 (5:47/km) @ AHR 127 (79%), MHR 140. NB880v6. Very humid and sweaty. Possible Parkrun course. RS 735. Hot, 26°C; humid. [M]
Sat 31 Dec	8	8.20am. Wagga - 'Parkrun' west side Lake Albert to far corner. 27:20 (5:28/km) @ AHR 129 (80%), MHR 144. Saucony Bonneville. Moving well. Felt OK. 3k warm-down. RS 705. Warm, 23°C; calm. [M]
Sun 1 Jan	5	8.24am. Wagga - East side Lake Albert to Boat Club. 28:48 (5:46/km) @ AHR 120 (75%), MHR 133. Saucony Bonneville. Steady effort. Legs and energy good. RS 691. Mild, 20°C; breezy. [E]
Week 53	49k - Light week with Wagga house painting etc. Weight 72.7kg. 49km last week.

Goal: 5k in 21 minutes, 59 seconds. Missed by 1 minute 47 seconds - my fastest 5k was 23:46 at the Tuggeranong Parkrun on 10 December. I have a goal of 22:45 for 5k in 2017.

Races: 5000m in 25:13.07, 5k road in 23:46, Melbourne 10k in 52:27, Gungahlin Gallop 10k Trail in 75:16, City to Surf 14k in 85:06, Wagga Trail 5k (long) in 26:21, Customs Joggers 5k in 25:09, Fisher's Ghost 5k in 24:23.

Numbers: I ran 2,096 kilometres, an average of 39.5 per week (53 weeks this year). Finished 59 races (many run as tempo runs). There were 128 days when I didn't run (way too many).

Other words: Probably my worst year (for results) since the 1990s, but at least it finished well. First half of the year was spoilt by injury and illness. The left calf injury took a long time to recover from. Enjoyed my training with the Speedygeese and friends. Looking forward very much to 2017!

[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 162 at the end of the 23 November Parkrun 5k. It's easy to reach maximum heart-rate when unfit! Height 1868mm.
Apparent Temperature is used.