Ewen's Running Diary - 2018

This page is my running diary for 2018. Clicking here will scroll this page to the current week.
I also keep a blog of writing which is updated approximately weekly.

I have diaries going back to 1981, but most of them are written on paper. There were no personal computers back then. I started running in October 1979.

My running goal for 2018 - Race 5k in 22 minutes, 59 seconds.

Links to all my online diaries: 1984, 1988, 1991, 1992, 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


DateKms Comments
Mon
1 Jan
7.6

8
7.31am. Race: Tuggers Parkrun 5k. 153rd in 27:40 (5:32/km) @ AHR 131 (82%), MHR 139. Clifton Matra. Catching and running with Jim. Splits: 5s to start, 5:59, 5:27, 5:23, 5:26, 5:20. Warm-up 500m, down 2.1k. RS 725. Humid, 17°C; breezy. [M]
9.34am. Race: Gunners Parkrun 5k. 170th in 27:57 (5:35/km) @ AHR 135 (85%), MHR 146. Clifton Matra. Steady tempo effort with Janene. Splits: 7s to start, 5:57, 5:35, 5:22, 5:31, 5:24. Warm-up 1k, down 2k. RS 755. Warm, 21°C; calm. [H]
Tue
2 Jan
9 12.07pm. Lake Stakes (clockwise). 6k in 35:50 (5:58/km) @ AHR 130 (82%), MHR 152. Clifton Tyrrell. 3 x 1k intervals, 1k jog/walk recoveries. Splits: 4:47, 7:16, 4:38, 7:18, 4:27, 7:41. Warm-up 1k, down 2k. Legs and energy good. Came to a stop in the first one with kids and a bike blocking the path. Headwind running north. RS 776. Hot, 25°C; windy. [B]
Wed
3 Jan
8 12.00pm. BBQ Stakes (reverse) 6k in 43:54 (7:19/km) @ AHR 107 (68%), MHR 126. Bondi F1-W. Verheul fartlek with Carolyne. Legs had better reactivity in the later runs. RS 783. Sunny, 22°C; warm. [V]
Thu
4 Jan
11.1 5.14pm. Speedygeese Stromlo intervals, total 70:30 (6:21/km) @ AHR 111 (70%), MHR 143. Clifton Shelby. 4 x 1 minute hills on the creek loop. Not full effort, wary of calves etc. 5 x 100m strides. RS 705. Sunny, 27°C; breezy. [V]
Fri
5 Jan
10.4 7.07pm. To Calwell track, laps in both directions, Charles River in 68:12 (6:33/km) @ AHR 113 (72%), MHR 128. Clifton 917. 10 x 850m with 150m walk recoveries. Very easy with the legs needing it. Track lush and soft. RS 741. Hot, 30°C; calm. [E]
Sat
6 Jan
12.3 8.02am. Race: Tuggers Parkrun 5k. 61st in 25:54 (5:11/km) @ AHR 138 (85%), MHR 148. Clifton Tyrrell. Tempo effort that felt hard. Both calves & achilles tight from Thurs. Cad 176. Splits: 4s to start, 5:22, 5:04, 5:11, 5:13, 5:00. Warm-up 2.2k, down 5.3k. RS 715. Hot, 21°C; calm. [H]
Sun
7 Jan
15.1 7.03am. Speedygeese War Memorial to Mt Majura 4-ways via zigzag, back via Ainslie east in 1:57:48 (7:48/km) @ AHR 108 (68%), MHR 139. Clifton Tyrrell. Verheul method first half and a little in the second until the legs lost the reactive feeling. Mainly with Ruth, Bron, Bill and Dave. Coffee at Poppy's at the War Memorial. RS 843. Hot, 25°C; sunny. [V]
Week 01 81k - Good week to start the year. Weight 72.6kg.
Mon
8 Jan
10.3 7.07am. Thedore trail to shops and HS in 73:03 (7:06/km) @ AHR 109 (69%), MHR 133. Clifton Matra. Verheul 17 x 400m, 200m walk recoveries. Good reactive feeling until later ones. OK course. Pace around 5:25/km. RS 773. Warm, 24°C; calm. [V]
Tue
9 Jan
8.2 12.10pm. Lake Stakes 6k in 37:59 (6:20/km) @ AHR 126 (80%), MHR 147. Clifton Matra. Intervals 6 x 500m with 500m walk/jog recoveries. 2:14, 2:14, 2:24, 2:13, 2:12, 2:22. A bit faster than 5k goal pace. Legs & energy good. RS 798. Hot, 27°C; windy. [B]
Wed
10 Jan
4.1

8.1
7.39am. Trail to Theodore shop in 27:06 (6:37/km) @ AHR 109 (69%), MHR 128. Clifton Matra. Verheul 8 x 400m, 100m walks. Very light and easy. RS 720. Mild, 15°C; calm. [V]
12.05pm. BBQ Stakes 6k in 38:27 (6:25/km) @ AHR 121 (77%), MHR 142. Clifton Tyrrell. Verheul 11 x 400m, 100m walks. Mostly light and reactive. Stretched out down the hill at 4 to 4:30/km. RS 775. Sunny, 19°C; calm. [V]
Thu
11 Jan
10.5 5.39pm. Speedygeese Stromlo easy, total 66:20 (6:19/km) @ AHR 113 (72%), MHR 132. Clifton Shelby. Easy with 6 x 400m Verheul intervals. Tired legs. 50k bike ride in the morning with a few hard efforts. RS 714. Overcast, 28°C; calm. [E]
Fri
12 Jan
7 12.03pm. Customs H'cap 5k in 34:17 (6:51/km) @ AHR 111 (70%), MHR 136. Clifton Tyrrell. 'Flag' course. 5 x 600m Verheul, 400m walks. Legs good and reactive today. Around 5:15/km pace. Racing Carolyne first 3k. Too hot. RS 761. Hot, 30°C; windy. [V]
Sat
13 Jan
12.6

2.2
8.10am. Race: Tuggers Parkrun 5k. 50th in 24:35 (4:55/km) @ AHR 144 (91%), MHR 156! Clifton Matra. Tough conditions. Legs OK but not good value for the effort. These shoes are dead - no cushioning after 800k. Cad 180. Splits: 3s to start, 5:08, 4:48, 4:54, 4:58, 4:44. Warm-up 2.5k, down 5.1k. RS 708. Humid, 21°C; windy! [B]
3.02pm. Recovery with Dave O/B to skate park. 15:45 (7:09/km) No HR data. Sandals. Shins a bit sore in these shoes. Warm, 22°C; windy. [E]
Sun
14 Jan
15.2

2.1
7.09am. Speedygeese Mawson, Farrer Ridge single track, Mt Wanniassa etc in 1:42:20 (6:44/km) @ AHR 122 (77%), MHR 138. Clifton Tyrrell. Good legs/energy. Walked early and often. Stacks from Pieta, Carolyne, Giles. Coffee at Fox & Bow. RS 821. Cool, 9°C; windy. [M]
7.46pm. Short Theodore trails. 13:36 (6:29/km) No HR data. Clifton Matra. Right shin niggly. Mild, 17°C; breezy. [E]
Week 02 80k - OK parkrun, good long run. Weight 73.0kg.
Mon
15 Jan
5.1 6.34am. Calwell High lap, return via Tewksbury Ct in 34:48 (6:49/km) @ AHR 108 (68%), MHR 131. Clifton Tyrrell. 8 x 500m Verheul, 100m walks. Very easy and light recovery session before helping Mal with concreting. RS 737. Cool, 10°C; calm. [V]
Tue
16 Jan
8.7 12.06pm. Lake Stakes 6k in 31:45 (5:18/km) @ AHR 138 (87%), MHR 145. Clifton Matra. Tempo effort after build-up first km. Good legs and energy, running with control. Shins OK. 11 at the softserve club. 2k warm-up, 700m down. RS 730. Mild, 16°C; windy. [H]
Wed
17 Jan
8.1

8.1
8.08am. Charles River, new footbridge, Isabella Heights, Calwell in 53:45 (6:38/km) @ AHR 112 (71%), MHR 132. Clifton Tyrrell. 16 x 500m Verheul, 100m walks. Light and easy, between 5 and 5:30/km pace. Legs OK. RS 743. Cool, 14°C; sunny. [V]
12.07pm. BBQ Stakes 6k in 35:56 (5:59/km) @ AHR 130 (82%), MHR 149. Clifton Matra. Steady with the usual hill walks. Faster 3rd and 5th kms (4:56 and 4:26). 2k warm-up. Legs OK. RS 779. Sunny, 23°C; breezy. [H]
Thu
18 Jan
6 7.03pm. From Woden track with Ruth around town centre in 40:36 (6:46/km) @ AHR 105 (66%), MHR 123. Clifton Matra. 11 x 400m Verheul, 100m walks. Too hot to race, so easy run between events. 55k PP Stromlo ride AM. RS 711. Hot, 32°C; sunny. [V]
Fri
19 Jan
11.1 12.05pm. Customs H'cap 5k in 28:29 (5:42/km) @ AHR 127 (80%), MHR 141. Clifton Tyrrell. 'Flag' course. Steady run with Roger, a little faster than I would have by myself. Legs and energy OK. 2k warm-up, 4.1k down. RS 723. Hot, 32°C; calm. [M]
Sat
20 Jan
14.1 8.00am. Race: Tuggers Parkrun 5k. 89th in 26:51 (5:22/km) @ AHR 130 (82%), MHR 143. Clifton Tyrrell. Easy early, then catching Jim. Splits: 4s to start, 5:39, 5:20, 5:22, 5:18, 5:08. Warm-up 2.5k, down 6.6k clockwise lake with Dave. RS 698. Warm, 21°C; calm. [H]
Sun
21 Jan
16.3

3.7
7.07am. Speedygeese War Memorial, Ainslie, Majura Pines O/B in 1:52:15 (6:53/km) @ AHR 112 (71%), MHR 138. Clifton Tyrrell. Verheul fartlek with Jennie, Ruth and Sandeep. Good legs. Nice and shady through the pines. RS 771. Warm, 21°C; calm. [V]
6.14pm. Maccas O/B dam with Dave. 22:39 (6:07/km) @ AHR 117 (74%), MHR 123. Easy, legs OK. RS 716. Hot, 36°C; breezy. [E]
Week 03 81k - Heat survival week. Weight 72.8kg.
Mon
22 Jan
13.3 5.35pm. Speedygeese PH, total 1:29:03 (6:42/km) @ AHR 113 (72%), MHR 132. Clifton Matra. Very easy west 100m hills then Verheul 400m run, 100m walk recoveries around Central Basin. Legs and energy OK. RS 757. Hot, 31°C; calm. [V]
Tue
23 Jan
10 12.10pm. Lake Stakes 6k in 35:59 (5:59/km) @ AHR 127 (80%), MHR 147. Clifton Matra. Intervals 11 x 400m with 100m walk recoveries. First two steady then from 5:00 down to 4:20/k pace. RS 798. Hot, 31°C; windy. [V]
Wed
24 Jan
10.1

6.3
7.18am. Conder trail to Lanyon shops etc in 74:03 (7:20/km) @ AHR 105 (66%), MHR 132. Clifton Tyrrell. 20 x 300m Verheul, 200m walks. Legs ordinary early but improved later. About 5:00/km on the 300s. RS 770. Mild, 21°C; overcast. [V]
12.25pm. BBQ Stakes 6k in 39:00 (6:30/km) @ AHR 116 (73%), MHR 145. Clifton Tyrrell. Very easy with some longer walks and two faster short sections. Legs average. RS 754. Light rain, 24°C; calm. [E]
Thu
25 Jan
12 5.37pm. Speedygeese Stromlo, 78:24 (6:32/km) @ AHR 112 (71%), MHR 150. Clifton Shelby. 3 x 1k with 1k recoveries - 5:30, 5:06, 4:27. Legs no good until the last one. Warm-down afterwards on Coombs parkrun course. 44k tiring MTB ride AM. RS 732. Warm, 27°C; breezy. [M]
Fri
26 Jan
5

5.1
11.42am. Short Theo trail down to Conder Maccas in 29:18 (5:52/km) @ AHR 120 (76%), MHR 129. Clifton Tyrrell. Very easy downhill course, but the legs weren't loving it. RS 703. Hot, 29°C; sunny. [E]
6.08pm. Lake Tuggers from Maccas 5.1k in 32:24 (6:21/km) @ AHR 116 (73%), MHR 132. Clifton Matra. Intervals 8 x 400m with 100m walk recoveries. Legs OK. About 5:20/km pace. RS 737. Warm, 28°C; breezy. [V]
Sat
27 Jan
11.2 8.03am. Race: Tuggers Parkrun 5k. 121st in 29:00 (5:48/km) @ AHR 127 (82%), MHR 138. Clifton Tyrrell. Tired legs! Slow isn't always easy. Sweaty! Splits: 7s to start, 5:59, 5:43, 5:48, 5:46, 5:37. Warm-up 2.1k, down 4.2k. RS 737. Humid, 24°C; calm. [M]
Sun
28 Jan
11.2 7.05am. Speedygeese Cooleman Ridge, Arawang, McQuoids hill in 1:24:06 (7:30/km) @ AHR 118 (75%), MHR 135. Clifton Tyrrell. Slow and hilly on Arawang then runnable. Very sweaty. RS 886. Overcast, 21°C; humid! [M]
Week 04 84k - Another hot week. Weight 72.8kg. 326km last 4 weeks.


DateKms Comments
Mon
29 Jan
5.3

11.7
1.14pm. Treadmill. Intervals - 10 x 300m, 100m walk recoveries at 4 kph. 42:40 (8:03/km) @ AHR 98 (62%), MHR 114. Red Free 3.0. Fairly easy 300s at 10 kph. Legs OK. Sweaty. RS 789. Warm, 26°C; calm. [V]
5.35pm. Speedygeese PH, total 74:06 (6:20/km) @ AHR 119 (75%), MHR 150. Clifton Tyrrell. 9 x 240m tennis course relays. Built up to a good speed. Fastest I've run for a while. Long warm-down. RS 754. Hot, 30°C; calm. [V]
Tue
30 Jan
8.5

7
12.04pm. Lake Stakes 6k in 33:00 (5:30/km) @ No HR (forgot strap). Clifton T. Tempo effort, chasing Rog. Good legs. Hot, 28°C; windy. [M]
6.15pm. Race: YCRC Summer Series: Stromlo 5k - 13th in 25:28 (5:06/km) @ AHR 138 (87%), MHR 151. Clifton Shelby. New course: 5:03, 4:54, 5:09, 4:47, 5:03 + 33s. Steady early, then a good race chasing Christine and Miriam. Legs felt good and reactive! Cadence 179. 1k warm-up, 1k warm-down with Brian. RS 703. Rainy, 23°C; warm. [B]
Wed
31 Jan
8 12.25pm. BBQ Stakes 6k in 37:18 (6:13/km) @ AHR 121 (77%), MHR 142. Clifton Tyrrell. Very easy except for the 3rd km (4:54) and past Lyons Oval. Legs average. RS 752. Sunny, 14°C; cool! [E]
Thu
1 Feb
3 6.01pm. Race: ACT Masters' 3000m. 8th in 14:48.33 (4:56/km) @ AHR 135 (85%), MHR 152. Clifton Tyrrell. Splits: 5:00, 5:03, 4:45. Tempo effort early, then chased Dale last 2 laps, with a sprint finish. Legs OK. RS 666. Mild, 15°C; windy. [H]
Fri
2 Feb
11.1 12.08pm. Customs H'cap 5k in 30:51 (6:10/km) @ AHR 118 (75%), MHR 132. Clifton Tyrrell. 'Flag' course. Easy run with ordinary legs that gradually improved. 2k warm-up, 4.1k down. RS 728. Sunny, 18°C; calm. [E]
Sat
3 Feb
11 8.05am. Race: Tuggers Parkrun 5k. 99th in 26:43 (5:21/km) @ AHR 132 (84%), MHR 144. Clifton Tyrrell. Building to tempo effort last 2k. Legs not too bad. Splits: 5s to start, 5:57, 5:22, 5:23, 5:01, 4:55. Warm-up 2k, down 5k. RS 705. Mild, 13°C; breezy. [H]
Sun
4 Feb
20.6 7.03am. Speedygeese Mulligans/Goorooyarroo in 2:34:40 (7:30/km) @ AHR 109 (69%), MHR 143. Intervals, 15 x 500m Verheul, 500m walk recoveries. Lost the feeling after the 9th. Between 4:14 and 5:14/km pace. RS 818. Mild, 16°C; sunny. [V]
Week 05 86k - Good training week & Stromlo. Weight 72.6kg.
Mon
5 Feb
10.1 5.02pm. Speedygeese PH, total 69:45 (6:54/km) @ AHR 110 (70%), MHR 135. Clifton Matra. 12 x 400m light Verheul, 100m walk recoveries then easy rose garden group relays. RS 760. Warm, 26°C; calm. [V]
Tue
6 Feb
8.8

8.2
12.03pm. Lake Stakes (clockwise). 6k in 35:38 (5:56/km) @ AHR 118 (75%), MHR 126. Clifton Tyrrell. Steady MAF HR run. Legs and energy OK. 2k warm-up, 800m warm-down. RS 701. Warm, 21°C; calm. [M]
6.17pm. Race: YCRC Summer Series: Museum 5k - 20th in 23:44 (4:45/km) @ AHR 144 (91%), MHR 153. Clifton Tyrrell. Good race. Faster start following Gabe. Got ahead, ran hard to stay ahead of Christine. Splits: 4:44, 4:52, 4:51, 4:43, 4:33. Cad 180. 1k warm-up, 2k down. RS 683. Warm, 23°C; calm. [B]
Wed
7 Feb
9.1 12.03pm. BBQ Stakes (reverse) 6k in 39:00 (6:30/km) @ AHR 120 (76%), MHR 138. Clifton Matra. Easy running with long hill walks. 4 x strides on the downhills. Felt OK. 3k warm-up. RS 780. Sunny, 25°C; warm. [E]
Thu
8 Feb
nil Rest day. 50k Pedal Power ride around the Tharwa loop followed by coffee in the morning. Very hot at the track in the afternoon so decided to have the day off.
Fri
9 Feb
8.2

7.2
8.23am. Calwell Track, total 63:09 (7:42/km) @ AHR 104 (66%), MHR 148. Nike Free JPS. Jog to track incl strides. Val's group - light drills. 3 x 400m - 1:52, 1:47, 1:46. 4 x 300m - 1:14, 1:13, 1:16, 1:12. 3 x 200m - 45.7, 43.8, 44.7. Good session. Legs OK, moving well. RS 801. Sunny, 25°C; calm. [H]
12.07pm. Customs H'cap 5k in 32:41 (6:32/km) @ AHR 118 (75%), MHR 128. Clifton Tyrrell. 'Flag' course. Tight legs gradually improved. 2.2k warm-up. RS 771. Hot, 32°C; breezy. [E]
Sat
10 Feb
5.5

8.5
8.22am. Race: 1st Goulburn Parkrun 5k. 240th in 38:57 (7:47/km) @ AHR 99 (63%), MHR 120. Clifton Tyrrell. Easy running and walking with Norma. Good legs & energy. Splits: 3s to start, 6:20, 7:33, 8:10, 7:45, 8:04. Warm-up 500m. Greengrocer coffee. RS 771. Sunny, 20°C; calm. [E]
6.07pm. Lake Tuggers from Maccas + Reed St with Dave in 48:03 (5:39/km) @ AHR 122 (77%), MHR 139. Clifton Tyrrell. Steady with a few stops. Good legs and energy. RS 690. Hot, 30°C; calm. [M]
Sun
11 Feb
17.4 7.07am. Speedygeese Ruth's Lyneham, O'Connor, Bruce Ridges in 2:14:51 (7:45/km) @ AHR 101 (69%), MHR 125. Light Verheul fartlek, walking hills and running flats and downs. Walk warm-down. Tired. RS 783. Warm, 21°C; sunny. [V]
Week 06 83k - Good 5k race and track session. Weight 72.8kg.
Mon
12 Feb
7.6 5.37pm. Speedygeese PH, total 52:24 (6:54/km) @ AHR 107 (68%), MHR 128. Clifton Tyrrell. Light Verheul 400m warm-up plus easy group intervals west side tennis courts. Legs average. RS 738. Warm, 20°C; breezy. [V]
Tue
13 Feb
7.5

3.3
12.08pm. Lake Stakes 6k in 37:24 (6:14/km) @ AHR 129 (80%), MHR 153. Clifton Tyrrell. Intervals 6 x 500m with 500m walk/jog recoveries. 2:22, 2:11, 2:07, 2:04, 2:06, 2:04. Happy with that. Faster than last time. Good legs. RS 804. Sunny, 23°C; breezy. [B]
5.56pm. YCRC Telopea Park in 26:48 (8:07/km) @ no HR data. Clifton Matra. Easy course marshal jogging. Warm, 26°C; calm. [E]
Wed
14 Feb
7.5

4
12.08pm. BBQ Stakes 6k in 37:13 (6:12/km) @ AHR 126 (80%), MHR 148. Clifton Matra. Steady with the usual hill walks. Faster 3rd and 5th kms (5:04 and 4:12). 1.5k warm-up. Good legs & energy. RS 782. Windy, 24°C; dusty. [H]
7.54pm. Track, Calwell. 4k in 24:57 (6:14/km) @ AHR 115 (73%), MHR 133. Black Frees. 10 x 350m Verheul, 50m recoveries. RS 717. Warm, 22°C; breezy. [V]
Thu
15 Feb
11.5 7.37pm. Race: Masters' 10,000m Championships. 7th in 50:33.28. (5:03/km) @ AHR 141 (89%), MHR 148. Clifton Tyrrell. Splits: 4:59, 4:57, 5:01, 5:07, 5:05, 5:07, 5:06, 5:06, 5:06, 4:59. Followed Rog for 5 or 6 laps running 2 minute laps then went ahead. Kept Anne in sight when she lapped me. Legs and energy pretty good. Backstraight headwind. 1st M60. 500m warm-up, 1k warm-down. RS 713. Warm, 19°C; breezy. [B]
Fri
16 Feb
6.2 8.18am. Calwell Track, total 48:03 (7:45/km) @ AHR 96 (61%), MHR 128. Nike Free JPS. Jog to track incl strides. Val's group - light drills. Very easy runs/walks in lane 6. Legs a little sore. 65k MTB ride with Thommo. RS 744. Sunny, 20°C; calm. [E]
Sat
17 Feb
9.9

5
7.45am. Race: Tuggers Parkrun 5k. 140th in 28:06 (5:37/km) @ AHR 125 (79%), MHR 142. Clifton Tyrrell. Easy progression to catch Jim. Legs OK. Splits: 5s to start, 5:55, 5:38, 5:43, 5:33, 5:12. Warm-up 2k, down 2.9k. RS 703. Sunny, 18°C; calm. [M]
4.12pm. Lake Tuggers short, clockwise from Maccas with Dave in 29:48 (5:58/km) @ AHR 119 (75%), MHR 127. Clifton Tyrrell. Easy recovery run. RS 709. Warm, 27°C; windy. [E]
Sun
18 Feb
12

5.6
8.06am. Jim's Sprint Marathon Relay, net total 67:48 (5:39/km) @ AHR 122 (77%), MHR 153. Clifton Tyrrell. Winning team! With Jeff, Natty, James, (myself), Elizabeth and Peter F. Every leg was a race with Bron... 1k, 2k, 1k, 1k, 1k + 2k with the team to finish. Approx pace: 4:10, 4:38, 4:33, 4:26, 4:50. Good legs and energy. RS 689. Sunny, 19°C; calm. [B]
6.30pm. Lake Tuggers anticlockwise with Dave in 38:39 (6:54/km) @ AHR 111 (70%), MHR 124. Clifton Tyrrell. Verheul 400s. Sore left calf which came good. RS 766. Warm, 28°C; breezy. [E]
Week 07 80k - Good week and 10,000m. Weight 72.0kg.
Mon
19 Feb
nil Rest day. Easy 24k MTB ride in the morning. ANU for Arch in the afternoon.
Tue
20 Feb
8

5
11.54am. Lake Stakes 6k in 39:39 (6:36/km) @ AHR 108 (68%), MHR 125. Clifton Tyrrell. Easy 11 x 400m with 100m walk recoveries. Gentle recovery session. Left calf slight feeling. RS 713. Mild, 16°C; windy. [E]
6.17pm. Race: YCRC Summer Series: Weston Park 5k - 42nd in 31:05 (6:13/km) @ AHR 117 (74%), MHR 134. Clifton Tyrrell. Verheul 15 x 400m with 100m walks. Easy, Legs OK. RS 728. Cool, 13°C; windy. [V]
Wed
21 Feb
8 12.06pm. BBQ Stakes 6k in 34:29 (5:45/km) @ AHR 127 (80%), MHR 139. Clifton Tyrrell. Steady with the usual hill walks. Pleased with how the legs felt - almost fully recovered from Sunday. Faster 3rd and 5th kms (5:11 and 5:07). 2k warm-up. RS 730. Sunny, 20°C; calm. [M]
Thu
22 Feb
7.7 6.06pm. Race: ACT Masters' 3000m. 16th in 15:36 (5:12/km) @ AHR 130 (82%), MHR 138. Clifton Tyrrell. Moderate tempo run. Splits: 5:10, 5:12, 5:14. Handicap start. Legs good. Also, 1000m race walk in 6:56. 6-lap 2545m Spiral in 14:25 (5:40/km) as 5 x 400m Verheul, 100m walk recoveries. High Jump in 1.20m. RS 677. Warm, 26°C; calm. [M]
Fri
23 Feb
4.3

7
8.35am. Calwell Track, total 33:40 (7:50/km) @ AHR 96 (70%), MHR 135. Nike Free JPS. Bike to/from track. Val's group - light drills. 9 x 200m, walk back (150m) recoveries. 56, 53, 53, 51, 50, 50, 50, 47, 49. Legs slow to warm up. RS 752. Sunny, 17°C; calm. [V]
12.06pm. Customs H'cap 5k in 32:25 (6:29/km) @ AHR 114 (72%), MHR 123. Clifton Tyrrell. 'Flag' course. Very easy jogging on tired legs. 2k warm-up. RS 739. Warm, 24°C; calm. [E]
Sat
24 Feb
10.2 7.38am. Race: Tuggers Parkrun 5k. 118th in 27:36 (5:31/km) @ AHR 131 (83%), MHR 141. Clifton Tyrrell. Slow to moderate progression. Legs OK. Splits: 10s to start, 5:40, 5:13, 5:18, 5:09, 5:44. Warm-up 3k, down 2.2k. RS 723. Warm, 22°C; calm. [M]
Sun
25 Feb
13.4 7.02am. Race: Coombs Parkrun 5k trial. 32nd in 26:02 (5:12/km) @ AHR 141 (89%), MHR 153. Clifton Matra. Good legs, no niggles. Hard tempo effort. Splits: 5:32, 5:07, 5:05, 5:20, 4:58. Warm-up 8k with Speedygeese LR group to the zoo and Arbo. RS 734. Wet, 17°C; windy. [H]
Week 08 63k - Slow recovery from the Sprint Marathon. Weight 72.0kg. 312km last 4 weeks.


DateKms Comments
Mon
26 Feb
8

7
11:06am. New clockwise Mt Tuggers course in 54:30 (6:49/km) @ AHR 116 (73%), MHR 137. Clifton Tyrrell. Verheul 16 x 400m approx, 100m walk recoveries. Easy at around 5:30/km. Movement and legs good. RS 790. Mild, 15°C; windy. [V]
5.36pm. Speedygeese PH, 47:15 (6:45/km) @ AHR 105 (66%), MHR 127. Clifton Matra. Rose gardens relay jogging. Legs OK. RS 709. Mild, 15°C; breezy. [E]
Tue
27 Feb
8.6

9.6
12.18pm. Lake Stakes 6k in 35:30 (5:55/km) @ AHR 122 (77%), MHR 129. Clifton Tyrrell. Easy jogging, legs feeling OK. A record 12 runners for Softserves! 600m warm-up, 2k warm-down. RS 722. Sunny, 20°C; breezy. [E]
6.19pm. Race: YCRC Summer Series: Barrenjoey Dr 5k. 16th in 24:08 (4:49/km) @ AHR 146 (92%), MHR 155. Clifton Matra. Happy with that. Good legs. Chasing Craig & Thommo, passed by Trev last lap. Splits: 4:46, 4:57, 4:52, 4:55, 4:38. 2k w-up, 2.6k w-down with Ruth. RS 705. Warm, 24°C; calm. [B]
Wed
28 Feb
8.1 12.04pm. BBQ Stakes 6k in 39:03 (6:31/km) @ No HR data (forgot strap). Clifton Tyrrell. Very easy jogging/walking with tired and sore legs from yesterday's race. 2k warm-up. RS 730. Sunny, 22°C; windy. [E]
Thu
1 Mar
1.6 5.00pm. Very easy jogging stop/start at Masters' Track while helping out. Tired legs. 55k AM PP bike.
Fri
2 Mar
11.5 12.09pm. Customs H'cap 5k in 30:54 (6:11/km) @ AHR 120 (76%), MHR 151. Clifton Tyrrell. 'Flag' course. First 3k with Rog, then 400m at 4:40/km and 300m at 4:00/km. Legs OK. 2k warm-up, 4.5k warm-down. RS 742. Warm, 21°C; breezy. [E]
Sat
3 Mar
11.2 7.42am. Tuggers Parkrun 5k, 177th in 31:45 (6:21/km) @ AHR 121 (77%), MHR 147. Clifton Tyrrell. Intervals 5 x 500m with 500m walk/jog recoveries. 2:33, 2:15, 2:08, 2:08, 2:13. Good legs. First one slow due to the crowd. RS 768. Sunny, 18°C; calm. [B]
Sun
4 Mar
16.2

3.2
7.03am. Speedygeese Coombs parkrun & Molonglo singletrack in 1:46:56 (6:36/km) @ AHR 120 (76%), MHR 139. Enjoyed that. Big slow group. A few faster bits. Legs OK. RS 792. Sunny, 20°C; calm. [M]
6.08pm. Maccas O/B dam with Dave. 20:24 (6:23/km) @ AHR 111 (70%), MHR 124. Easy, legs surprisingly good. RS 708. Sunny, 26°C; breezy. [E]
Week 09 85k - Good race at Barrenjoey. Weight 72.4kg.
Mon
5 Mar
8.2

8.7
11:04am. Clockwise Mt Tuggers in 60:15 (7:20/km) @ AHR 115 (73%), MHR 149. Clifton Tyrrell. Verheul fartlek easy, mostly 400m runs, 100m walks. One fast 400m @ 4:22/km. Legs OK. RS 845. Sunny, 21°C; calm. [V]
5.35pm. Speedygeese PH, total 56:03 (6:27/km) @ AHR 120 (76%), MHR 139. Clifton Matra. Continuous Rose Garden laps, legs gradually becoming smoother. Easy. RS 773. Overcast, 15°C; calm. [M]
Tue
6 Mar
8

7
12.04pm. Lake Stakes (clockwise). 6k in 38:54 (6:29/km) @ AHR 116 (73%), MHR 122. Clifton Tyrrell. Very easy shuffle with a niggly lower back and right quad bruise. 2k warm-up. RS 752. Sunny, 17°C; windy. [E]
6.14pm. Race: YCRC Boathouse 5k. 34th in 32:41 (6:32/km) @ AHR 118 (75%), MHR 136. Clifton Tyrrell. Left calf tight then it cramped badly at 3.8k and I had to walk. Not happy! 2k warm-up. RS 771. Mild, 16°C; windy. [M]
Wed
7 Mar
nil Rest day for the left calf. Walking to/from BBQ Stakes was slow and uncomfortable. Upper left calf sore. Up hill worse.
Thu
8 Mar
nil Rest day for the calf. 50k AM Pedal Power ride. Walking improved.
Fri
9 Mar
nil Rest day for the calf. 68k ride to CJs and back. Walking OK but niggle still there.
Sat
10 Mar
nil Rest day for the calf. 20k afternoon bike to Lake Tuggers.
Sun
11 Mar
nil Rest day for the calf. 63k morning bike to watch the Weston Creek Half Marathon. 3k late afternoon walk. Calf no problems walking.
Week 10 32k - Annoyed about the calf injury. Avoidable. Weight 72.8kg.
Mon
12 Mar
nil Rest day for the calf. 3k late afternoon Lake Tuggers walk with 4 short 20m jogs. Calf OK walking but not yet ready for jogging.
Tue
13 Mar
nil Rest day for the calf. 25k bike to time-keep at the Lake Stakes.
Wed
14 Mar
nil Rest day for the calf. Canberra Hospital early appointment. Joy and Mal's in the afternoon to see "I, Tonya" - good movie.
Thu
15 Mar
nil Rest day for the calf. No niggles at all walking - may be able to resume running earlier than expected.
Fri
16 Mar
nil Rest day for the calf. 70k MTB ride to time the CJs 5k, back via Bruce Ridge trails.
Sat
17 Mar
nil 8.12am. Race: 1st Coombs parkrun 5k. 233rd in 52:05 (10:25/km) @ AHR 81 (51%), MHR 97. Clifton Matra. Walking with Gaz, Natty and Molly. No niggles from the calf at all. RS 844. Sunny, 17°C; calm. [E]
Sun
18 Mar
nil 10.07am. Race: Canberra CX Series Rd 1 Wanniassa. Finished 9th M from 22 in C-Grade after a slow start. Fun race and course, a couple of close battles. 5k in 23:24 (12.7 kph) @ AHR 147 (93%), MHR 153. RS 688. Sunny, 25°C; windy. [B]
Week 11 0k - Good CX race! Weight 73.2kg.
Mon
19 Mar
nil Rest day for the calf. Feels good enough for some test running.
Tue
20 Mar
nil 12.15pm. Lake Stakes 6k in 50:48 (8:28/km) @ AHR 94 (59%), MHR 112. Clifton Matra. Off 5 minutes. Fast walk with 3 x 75m fast shuffle test jogs. Calf felt OK. Vets' Crit 11k at 31 kph, 2nd last E-Grade. RS 796. Sunny, 22°C; breezy. [E]
Wed
21 Mar
6 12.15pm. BBQ Stakes 6k in 44:33 (7:25/km) @ AHR 109 (69%), MHR 128. Clifton Tyrrell. Race-walked with Bob off 4:45, finished 7th. Nine short test runs. Calf was good. RS 809. Overcast, 14°C; windy. [E]
Thu
22 Mar
3 1.33pm. Track, Calwell. Bike to and from the track. 7 laps of lane 6 (3,059m) in 21:52 (7:09/km) @ AHR 109 (69%), MHR 131. Black Frees. Ran the straights (plus a bit at 4:35/km) and walked the curves. Calf OK but there's still a spot (high inner) that's sore to massage hard. RS 779. Overcast, 15°C; breezy. [E]
Fri
23 Mar
nil 12.03pm. Customs H'cap 5k in 43:18 (8:40/km) @ AHR 86 (54%), MHR 105. Clifton Tyrrell. 'Flag' course. Fast walk with the left calf feeling iffy so didn't risk more than one 30 metre jog. RS 745. Overcast, 17°C; breezy. [E]
Sat
24 Mar
nil 8.03am. Race: Tuggers Parkrun 5k. 266th in 38:45 (7:45/km) @ AHR 104 (66%), MHR 113. Clifton Tyrrell. Racewalking, steady effort. Calf better than yesterday. Shins felt the technique a bit. Splits: 8s to start, 7:47, 7:36, 7:41, 7:44, 7:45. RS 806. Mild, 12°C; calm. [M]
Sun
25 Mar
nil Rest day. Calf felt pretty good today.
Week 12 9k - Racewalking a good alternative to running. Weight 73.4kg. 126km last 4 weeks.


DateKms Comments
Mon
26 Mar
nil Rest day. 25k late (cold and windy) MTB ride.
Tue
27 Mar
nil 12.16pm. Lake Stakes 6k in 41:34 (6:56/km) @ AHR 132 (84%), MHR 140. Clifton Tyrrell. Off 5:30 minutes. Fast racewalk chasing Bob the first half. Technique OK but cadence slow. Calf OK. RS 914. Sunny, 15°C; calm. [H]
Wed
28 Mar
nil 12.15pm. BBQ Stakes 6k in 46:38 (7:46/km) @ AHR 111 (70%), MHR 132. Clifton Tyrrell. Racewalked steady effort chasing Jodie first 3k. Outer tendon behind left knee niggly (from yesterday's walk). Splits: 7:53, 8:08, 7:45, 7:32, 7:33, 7:44. RS 863. Sunny, 21°C; breezy. [E]
Thu
29 Mar
nil Rest day. Giving the tendon behind the left knee a rest. Drive to Wagga for Easter.
Fri
30 Mar
nil Rest day. 14k lunch bike ride, fast at times.
Sat
31 Mar
nil 8.02am. Race: Wagga Parkrun 5k. 95th in 36:09 (7:14/km) @ AHR 123 (78%), MHR 134. Clifton Tyrrell. Racewalking, strong effort until the left knee tendon became niggly after 3k. Enjoyed racing a few runners. Calf good. Splits: 3s to start, 7:01, 6:58, 7:06, 7:21, 7:30. RS 889. Sunny, 11°C; calm. [M]
Sun
1 Apr
nil Wagga - 9k easy afternoon ride with Dot Thompson anti-clockwise around Lake Albert. Very slow.
Week 13 0k - Good parkrun racewalk. Calf feels good. Weight 74.8kg.
Mon
2 Apr
nil 20k late afternoon ride to Rawlings park with a few fast segments. Lovely temperature. Calf felt OK during a short 50m run in the main street while shopping. Started strengthening exercises.
Tue
3 Apr
nil 12.19pm. Lake Stakes 6k (clockwise) in 44:50 (7:28/km) @ AHR 110 (70%), MHR 122. Clifton Tyrrell. Off 7:00 mins. Racewalk strong with some in reserve. Technique improving. 7:21, 7:21, 7:28, 7:25, 7:24, 7:37. Cadence 144. Calf OK. RS 822. Sunny, 21°C; calm. [M]
Wed
4 Apr
nil 12.17pm. BBQ Stakes 6k (reverse) in 41:50 (6:58/km) @ AHR 136 (86%), MHR 148. Clifton 917. Racewalk off 6:30 with Bob. Splits: 6:51, 6:57, 7:00, 6:59, 6:59, 6:53. Bob on my tail 1st km then got away up the hill. Hard. Technique felt good. Cadence 154. RS 948. Hot, 25°C; sunny. [H]
Thu
5 Apr
3 6.39pm. Race: ACT Masters' 3000m Walk. 2nd in 18:52.77 (6:18/km) @ AHR 143 (91%), MHR 153. Clifton Shelby. Splits: 6:14, 6:21, 6:18. Good race with Robin Whyte, leading after 1k, finishing 3 secs ahead. Technique better. Cadence 166. Calf good. RS 900. Warm, 20°C; calm. [B]
Fri
6 Apr
nil 12.16pm. Customs H'cap 5k in 38:50 (7:46/km) @ AHR 105 (66%), MHR 122. Clifton 917. Recovery effort racewalk, legs okay. Cadence 141. Splits: 7:18, 7:45, 7:51, 8:03, 7:53. Westerly. RS 816. Hot, 27°C; windy. [E]
Sat
7 Apr
nil 8.07am. Race: Tuggers Parkrun 5k. 203rd in 33:07 (6:37/km) @ AHR 141 (89%), MHR 149. Clifton Shelby. Racewalking, technique felt good. Fastest 5k walk for a very long time. Ave cadence 161 but slowed as I tired in the last 2k. Haven't got walking muscles yet. Splits: 7s to start, 6:23, 6:17, 6:28, 6:53, 6:47. RS 934. Warm, 18°C; calm. [B]
Sun
8 Ap
5.2 5.42pm. Lake Tuggers from Maccas O/B to Scouts beach in 42:18 (8:08/km) @ AHR 102 (65%), MHR 133. Clifton Tyrrell. Walk start then 4 x 500m runs with 500m slow walk recoveries. Times for the 500s: 3:03, 2:47, 2:55, 2:46. Relieved that it went so well. Calf good. RS 830. Warm, 22°C; calm. [E]
Week 14 8k - Happy with the two racewalks. Weight 73.8kg.
Mon
9 Apr
nil Rest day. Late 25k MTB ride.
Tue
10 Apr
2.3

6
11.59am. Lake Stakes warm-up in 16:29 (7:10/km) @ AHR 109 (69%), MHR 132. Clifton Tyrrell. Walk start then 3 x 500m runs with 250m walk recoveries. Times for 500s: 2:56, 2:47, 2:55. Calf good. RS 781. Sunny, 19°C; breezy. [E]
12.17pm. Lake Stakes 6k in 42:51 (7:09/km) @ AHR 125 (79%), MHR 139. Clifton Tyrrell. Off 6:15 mins. Racewalk steady with Bob, chatting. Technique good. 7:05, 7:11, 7:22, 7:15, 7:14, 7:12. Cadence 151. RS 893. Sunny, 19°C; breezy. [M]
Wed
11 Apr
6 12.23pm. BBQ Stakes in 40:40 (6:47/km) @ AHR 127 (80%), MHR 148. Clifton Tyrrell. 6 x 600m Verheul, 300m easy walk recoveries. Calf good so very happy. 3:42, 3:30, 3:01, 4:01, 3:04, 2:49. RS 861. Hot, 29°C; breezy. [V]
Thu
12 Apr
nil Rest day. 50k AM bike Tharwa loop with PP incl a good effort coming back from Tharwa into a headwind.
Fri
13 Apr
3

5
9.04am. Calwell Track, total 23:15 (7:45/km) @ AHR 111 (70%), MHR 147. Nike Free JPS. Val's group - 800m walk warm-up. light drills. 300m, 400m, 500m fast racewalk with 100m slow walk recoveries. RS 860. Sunny, 22°C; calm. [H]
12.18pm. 100th Customs Joggers' 5k in 32:47 (6:33/km) @ AHR 121 (77%), MHR 144. Clifton Tyrrell. 'Flag' course. 5 x 600m Verheul, 300m easy walk recoveries. Calf good. 3:24, 3:09, 3:04, 3:14, 3:02. RS 793. Hot, 25°C; windy. [V]
Sat
14 Apr
5 8.05am. Race: Tuggers Parkrun 5k. 129th in 32:42 (6:37/km) @ AHR 138 (87%), MHR 152. Clifton Shelby. Racewalking, felt better this week. More even pacing. Cadence 161. Splits: 5s to start, 6:35, 6:24, 6:29, 6:35, 6:27. RS 903. Mild, 12°C; windy. [B]
Sun
15 Apr
5 11.35am. Mt Ainslie Parkrun 5k in 33:07 (6:37/km) @ AHR 124 (78%), MHR 149. Clifton Tyrrell. After ARF helping. 6 x 500m + 1 x 250m Verheul, 250m walk recoveries. Not a fast course. Calf good. 2:52, 2:53, 2:26, 2:40, 2:31, 2:32, 1:10. RS 821. Cold, 6°C; windy. [V]
Week 15 32k - So far, so good. Touch wood. Weight 73.8kg.
Mon
16 Apr
9.4 3.24pm. Isaacs Ridge in 73:48 (7:51/km) @ AHR 110 (70%), MHR 147. Clifton Matra. Mostly fast walking with 2 runs south to north on 'The Spine' single track, 1.26k at 6:16/km and 5:23/km. Good fun. RS 864. Overcast, 15°C; breezy. [E]
Tue
17 Apr
6.4 12.08pm. Lake Stakes 6k in 37:45 (6:18/km) @ AHR 121 (77%), MHR 149. Clifton Tyrrell. 7 x 500m + 1 x 250m Verheul, 250m easy walk recoveries. Calf good. 2:36, 2:29, 2:26, 2:43, 2:28, 2:30, 2:25, 1:19. Warm-up 400m. RS 761. Sunny, 18°C; calm. [V]
Wed
18 Apr
6 12.18pm. BBQ Stakes 6k in 42:55 (7:09/km) @ AHR 127 (80%), MHR 142. Clifton Matra. Racewalk off 8:15 with Bob. Splits: 7:14, 7:31, 7:16, 6:59, 6:52, 7:01. Steady first 3k then fast, getting away from Bob. Technique good. Cadence 153. RS 908. Sunny, 18°C; calm. [M]
Thu
19 Apr
6.1 4.32pm. Up Wattle Trail, down path through Richardson to Isabella in 40:48 (6:41/km) @ AHR 115 (73%), MHR 142. Clifton Tyrrell. 8 x 500m Verheul, 250m easy walk recoveries. A little tired. 69k AM bike. 2:43, 2:48, 2:56, 2:45, 2:27, 2:27, 2:30, 2:33. RS 769. Sunny, 21°C; calm. [V]
Fri
20 Apr
5 12.18pm. Customs H'cap 5k in 33:24 (6:41/km) @ AHR 133 (84%), MHR 142. Clifton 917. Racewalk hard, catching Bob at 1k. Technique good but effort waned at times. Cadence 161. Splits: 6:40, 6:36, 6:49, 6:34, 7:07. RS 888. Sunny, 22°C; calm. [H]
Sat
21 Apr
5 8.10am. Race: Tuggers Parkrun 5k. 158th in 29:27 (5:53/km) @ AHR 129 (82%), MHR 146. Clifton Tyrrell. 5 x 750m Verheul with 250m walk recoveries. 750m times: 12s to start, 4:23, 3:51, 3:46, 3:47, 3:51. Happy with that. Movement OK and calf fine. Not race fit though. RS 760. Sunny, 11°C; calm. [V]
Sun
22 Apr
5 8.02am. Race: Mt Ainslie Parkrun 5k Trial. 112th in 35:45 (7:09/km) @ AHR 124 (78%), MHR 137. Clifton Matra. Racewalking, steady effort. Legs and energy good. Cadence 152. Splits: 7:20, 7:13, 6:59, 7:22, 7:00. Afterwards, hiked to the summit of Mt Ainslie with Helen - good stretching workout for the calves and achilles. RS 887. Mild, 13°C; cloudy. [B]
Week 16 43k - Comeback from injury going well. Weight 73.6kg. 83km last 4 weeks.


DateKms Comments
Mon
23 Apr
10.2 12.07pm. Bikepath to Beattie Cres, Gowrie, Is Plains in 73:20 (7:11/km) @ AHR 116 (73%), MHR 147. Clifton Tyrrell. 4 x 1000m Verheul, 250m easy walk recoveries. Calf & movement good. 5:40, 4:59, 5:06, 4:53. Warm-down 5k racewalk easy. RS 834. Sunny, 19°C; calm. [V]
Tue
24 Apr
6 12.31pm. Lake Stakes 6k in 37:04 (6:11/km) @ AHR 125 (79%), MHR 150. Clifton Tyrrell. 2 x 2000m with a 1k walk recovery and 1k walk warm-down. 11:01 and 9:54. Movement and calf good but HR high. RS 772. Sunny, 22°C; calm. [H]
Wed
25 Apr
18.2 11.34am. Conder bikepath, Lake Gordon, Bidgee, Stranger Pond, home in 2:18:33 (7:37/km) @ No HR data. Clifton Matra. 15 x 250m Verheul, 750m walk recoveries. Calf & movement good. Between 4:40 and 5:00/km pace. Sunny, 25°C; calm. [V]
Thu
26 Apr
6 12.28pm. BBQ Stakes 6k in 44:44 (7:27/km) @ AHR 118 (75%), MHR 138. Clifton 917. Racewalk off 18:15 solo. Splits: 7:01, 7:16, 7:11, 7:35, 7:41, 7:53. Intensity dropped after 2k. Tired. 25k AM MTB. Cadence 148. RS 880. Sunny, 20°C; calm. [M]
Fri
27 Apr
7.1 12.03pm. Customs H'cap 5k in 30:38 (6:08/km) @ AHR 125 (79%), MHR 134. Clifton Tyrrell. 'Flag' course. Phew! Nervous about that run, longest since the calf injury. Steady for 4.5k, walked last 500m. Splits: 5:52, 5:54, 5:57, 5:46, 7:07. Warm-up 2.1k jog/walk. RS 766. Sunny, 16°C; breezy. [M]
Sat
28 Apr
5 8.11am. Race: Mt Ainslie Parkrun 5k. 120th in 26:06 (5:13/km) @ AHR 141 (89%), MHR 151. Clifton Tyrrell. Happy with that. Calf and legs good. Slow first km with the congestion and uphill start. Died on the hills coming back due to a lack of run fitness. Splits: 3s to start, 5:41, 5:18, 5:03, 5:18, 4:43. No warm-up. Ave cadence 177. RS 736. Dusty, 7°C; sunny. [B]
Sun
29 Apr
6 4.08pm. Lake Tuggers from Maccas with Dave in 39:51 (6:38/km) @ AHR 118 (75%), MHR 139. Clifton Tyrrell. 8 x 500m Verheul, 250m easy walk recoveries. Fairly easy and smooth. Legs OK. 3:00, 2:52, 2:40, 2:46, 2:43, 2:44, 2:38, 2:44. AM 20 minute CX race at Narrabundah, hard - tricky course, placed 7th/21 in C-Grade. RS 784. Damp, 12°C; calm. [V]
Week 17 58k - Really pleased with the parkrun. Weight 73.3kg.
Mon
30 Apr
nil Rest day. 65k afternoon MTB ride to LBG via Isaacs Ridge and Red Hill. Beautiful sunny day.
Tue
1 May
7.2 12.23pm. Lake Stakes (clockwise). 6k in 37:00 (6:10/km) @ AHR 122 (77%), MHR 146. Clifton Tyrrell. 8 x 500m Verheul, 250m walk recoveries. Movement good, starting easy. 2:41, 2:39, 2:25, 2:29, 2:22, 2:22, 2:26, 2:35. Warm-down 1.2k racewalk. RS 752. Sunny, 18°C; calm. [V]
Wed
2 May
6 12.28pm. BBQ Stakes 6k (reverse) in 45:05 (7:31/km) @ AHR 111 (70%), MHR 133. Clifton 917. Racewalk off 18:15. Splits: 7:15, 7:14, 7:21, 7:40, 7:31, 7:40. Technique OK but speed dropped second half. Cadence 148. RS 834. Mild, 16°C; breezy. [M]
Thu
3 May
6.5 3.15pm. Bikepath to Isabella Plains Platypus Pond in 45:18 (6:58/km) @ AHR 109 (69%), MHR 141. Clifton Tyrrell. 15 x 250m Verheul, 250m walks. Well judged, stopping when reactivity declined. Ave 4:42/km. Headwind. 50k morning PP ride. RS 760. Sunny, 19°C; breezy. [V]
Fri
4 May
9.8 12.22pm. Customs H'cap 5k in 29:28 (5:54/km) @ AHR 127 (80%), MHR 140. Clifton Tyrrell. Playground course. Very strong headwind going out. Fast last 1.5k when Jim caught up. Calf and legs OK. Splits: 6:04, 6:08, 5:57, 5:25, 5:50. Cadence 169. Warm-up 2.2k jog/walk, warm-down 2.6k racewalk. RS 748. Cloudy, 6°C; windy. [M]
Sat
5 May
5

5.1
8.00am. Race: Coombs parkrun 5k. 63rd in 35:12 (7:02/km) @ AHR 118 (75%), MHR 129. Clifton 917. Racewalking. Surprisingly low HR. Splits: 6:53, 6:55, 7:04, 7:07, 7:06. Technique, legs good. RS 831. Sunny, 5°C; calm. [M]
1.03pm. Race: YCRC Winter Series: North Lyneham 3.1k - 6th in 17:22 (5:36/km) @ AHR 141 (89%), MHR 149. Clifton Tyrrell. Splits: 5:39, 5:01, 5:59 + 45s. Felt good and smooth. Calf fine. Top of right foot niggle from yesterday not a problem. Cadence 171. Warm-up in the 2k race with Jimmy in 11:46. RS 790. Sunny, 16°C; calm. [B]
Sun
6 May
6 3.33pm. Race: Fadden Pines Cross Country - 2,500m, 5th in 12:53 (5:09/km) @ AHR 136 (86%), MHR 147. Clifton Tyrrell. Splits: 5:14, 5:12, 2:28. Last early, caught Jim after 750m then 3 kids. Legs/energy good. Cadence 177. 3.5k warm-down 7 x 250m Verheul later at Lake Tuggers with Dave. RS 701. Sunny, 15°C; calm. [B]
Week 18 45k - OK week, fitness improving. Weight 73.0g.
Mon
7 May
15.7 11.58am. Bikepath to Lake Tuggers, back in 1:58:48 (7:34/km) @ AHR 104 (66%), MHR 133. Clifton Tyrrell. 15 x 250m Verheul, 500m walk recoveries. Reactivity good until Monash so stopped. Racewalk warm-down. RS 787. Sunny, 14°C; breezy. [V]
Tue
8 May
8 12.03pm. Lake Stakes 6k in 36:13 (6:02/km) @ AHR 120 (76%), MHR 132. Clifton Tyrrell. Steady run, 250m walk at half way and finish bridge. 6:05, 5:52, 6:44, 5:42, 5:43, 6:27. Good movement. No niggles. 2k warm-up. RS 724. Sunny, 17°C; calm. [M]
Wed
9 May
8 12.08pm. BBQ Stakes 6k in 35:26 (5:54/km) @ AHR 130 (82%), MHR 143. Clifton Tyrrell. Chased Peter D, Paul A first 2k. Longer walks second half. No niggles, but tired. 5:36, 6:01, 5:26, 6:55, 5:14, 6:14. Warm-up 2k easy. RS 768. Sunny, 15°C; breezy. [M]
Thu
10 May
nil Rest day. 51k AM PP bike ride to Mt Tennent. Sunny and windy.
Fri
11 May
2

5
11.01am. Treadmill. Racewalk 2k in 16:40 (8:20/km) @ AHR 101 (64%), MHR 109. Red Free 3.0. Mostly 7.3 kph. RS 842. [E]
12.17pm. Customs H'cap 5k in 28:34 (5:43/km) @ AHR 126 (80%), MHR 133. Clifton Tyrrell. Playground course. Westerly wind. Steady run with Jim. Calf and legs good. Splits: 5:27, 5:37, 5:42, 5:38, 5:53. Cadence 171. RS 720. Sunny, 1°C; windy. [M]
Sat
12 May
10.3 8.02am. Race: Tuggers Parkrun 5k. 73rd in 27:31 (5:30/km) @ AHR 133 (84%), MHR 142. Clifton Tyrrell. Tired legs this morning but calf fine. Strong southerly. Splits: 11s to start, 5:34, 5:29, 5:31, 5:26, 5:20. Cad 173. Warm-down 5.3k easy 6:42/km. RS 732. Cool, 8°C; windy. [H]
Sun
13 May
11.9 9.31am. Race: Mother's Day Classic 5k. 77th in 25:10 (5:02/km) @ AHR 144 (91%), MHR 155. Clifton Tyrrell. Happy with that. Legs & energy good, movement felt smooth. Crowded 1st km and a headwind until off Kings Ave Bridge. A few good races with kids and a lady pushing a stroller. Splits: 5:12, 5:08, 4:59, 5:05, 4:46. Cad 179. Warm-up 3.8k, down 3.1k. RS 725. Sunny, 6°C; very windy. [B]
Week 19 60k - Happy with the MDC 5k race. Weight 73.0kg.
Mon
14 May
12.6 11.12am. Four anticlockwise laps of Theodore Hill incl summit in 1:52:48 (8:57/km) @ AHR 112 (71%), MHR 131. Clifton 917. Walked up fast and ran down easily. Good calf stretcher and leg strength workout. RS 1003. Sunny, 10°C; breezy. [M]
Tue
15 May
7.9 12.25pm. Lake Stakes 6k in 36:20 (6:03/km) @ AHR 120 (76%), MHR 143. Clifton Tyrrell. Steady, walks at 3k and 4k. 5:50, 5:55, 6:37, 6:45, 5:58, 5:34. Slight quad soreness (good). 500m warm-up, 1.4k warm-down. RS 727. Sunny, 13°C; calm. [M]
Wed
16 May
10.7 12.27pm. BBQ Stakes 6k in 33:56 (5:39/km) @ AHR 137 (87%), MHR 150. Clifton Tyrrell. Steady with faster 3rd and 5th ks. Legs average. 5:36, 6:19, 4:53, 6:26, 4:27, 6:11. Warm-up 2.5k, down 2.2k. RS 775. Sunny, 12°C; calm. [H]
Thu
17 May
8.1 7.04pm. Treadmill. 8.1k in 62:06 (7:40/km) @ AHR 101 (64%), MHR 126. Red Free 3.0. Verheul intervals 16 x 250m with 250m walk recoveries at 5.8 kph. Mostly 11.6 kph (5:10/km). Legs, movement good. 78k PP bike. RS 774. [V]
Fri
18 May
10.7 12.18pm. Customs H'cap 5k in 28:04 (5:37/km) @ AHR 134 (85%), MHR 142. Clifton Tyrrell. Playground course. Tired legs. Tempo 2nd half chasing Jim. Splits: 5:53, 5:40, 5:18, 5:22, 5:45. Warm-up 2.3k, down 3.4k. Cadence 171. RS 752. Sunny, 12°C; calm. [H]
Sat
19 May
5

7
8.09am. Race: Tuggers Parkrun 5k. 187th in 38:30 (7:42/km) @ AHR 104 (66%), MHR 130. Clifton Matra. 4 x 250m then racewalking. Cold hands! Splits: 7:17, 6:56, 8:03, 8:07, 8:07. Cadence 143. RS 801. Freezing, 1°C; calm. [E]
12.59pm. Race: YCRC Stromlo 4k. 15th in 19:32 (4:53/km) @ AHR 142 (90%), MHR 154. Clifton Shelby. Fast start, good race with Miriam (6k) and a couple of kids. Warm-down reverse 2k with Brian Wenn. RS 693. Sunny, 11°C; breezy. [B]
Sun
20 May
15 7.42am. Speedygeese Calwell shops, Theodore hill loops in 2:10:45 (8:43/km) @ AHR 103 (65%), MHR 126. Clifton Tyrrell. Four laps of the hill, walk up, jog down. Good leg strength workout. Big breakfast and coffee afterwards. RS 898. Cold, 2°C; foggy. [M]
Week 20 77k - Good Stromlo 4k race. Weight 73.0kg. 240m last 4 weeks.


DateKms Comments
Mon
21 May
12.6 1.40pm. Theodore trail out/back in 85:45 (6:48/km) @ AHR 120 (76%), MHR 143. Clifton Tyrrell. 12 x 750m light Verheul with 250m walk recoveries. Good legs and energy. RS 817. Sunny, 12°C; breezy. [V]
Tue
22 May
8

5
12.25pm. Lake Stakes 6k in 36:25 (6:04/km) @ AHR 121 (77%), MHR 143. Clifton Tyrrell. Trying 7 minute k pace out (very slow jogging), tempo back. Good legs. Splits: 6:41, 6:54, 7:25, 5:14, 5:16, 5:29. 2k warm-up. RS 734. Sunny, 14°C; breezy. [M]
5.53pm. Pub Runners Pedlar 4.84k in 26:44 (5:31/km) @ No HR data. Clifton Tyrrell. Run #1 with Jim and Ricky, steady. Good legs/energy. 5:36, 5:41, 5:31, 5:17, 5:33. Mild, 9°C; breezy. [M]
Wed
23 May
8.1 12.26pm. BBQ Stakes 6k in 35:08 (5:51/km) @ AHR 128 (81%), MHR 145. Clifton Tyrrell. Steady with usual hill walks. Faster 3rd and 5th ks (4:47 and 4:22). 2.1k warm-up path to Launceston St. Legs/energy OK. RS 749. Overcast, 11°C; calm. [H]
Thu
24 May
   
Fri
25 May
   
Sat
26 May
   
Sun
27 May
   
Week 21 ??k -  
Mon
28 May
   
Tue
29 May
   
Wed
30 May
   
Thu
31 May
   
Fri
1 Jun
   
Sat
2 Jun
   
Sun
3 Jun
   
Week 22 ??k -  
Mon
4 Jun
   
Tue
5 Jun
   
Wed
6 Jun
   
Thu
7 Jun
   
Fri
8 Jun
   
Sat
9 Jun
   
Sun
10 Jun
   
Week 23 ??k -  
Mon
11 Jun
   
Tue
12 Jun
   
Wed
13 Jun
   
Thu
14 Jun
   
Fri
15 Jun
   
Sat
16 Jun
   
Sun
17 Jun
   
Week 24 ??k -  


Goal: 5k in 22 minutes, 59 seconds.

Races: Results will be here at the end of the year.

Numbers: Stats for the year will be here.

Other words: A few words about how the year went will be here.

[V] - The Verheul Method of interval training.
[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 158. The highest I recorded in 2017 was 156 at the end of a Parkrun 5k race in January. Height 1868mm.
Apparent Temperature is used.