Ewen's Running Diary - 2019

This page is my running diary for 2019. Clicking here will scroll this page to the current week.
I also keep a blog of writing which is updated approximately monthly.

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

My running goal for 2019 - 5k faster than 23:15.

Links to all my online diaries: 1980-1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019


 
DateKms Comments
Mon
31 Dec
10.6 7.56am. Bidgee/Pine Island anti-clockwise with Pieta & Dave in 68:24 (6:27/km) @ AHR 121 (77%), MHR 141. Clifton Minardi. More or less a continuous run, mostly easy. Very good legs. Cadence 161. RS 781. Sunny, 24°C; calm. [E]
Tue
1 Jan
10

6
7.34am. Race: Gunners Parkrun 5k - 201st in 27:52 (5:34/km) @ AHR 131 (83%), MHR 142. Clifton Minardi. Steady, crowded slow start. Splits: 6:24, 5:31, 5:19, 5:19, 5:17. Cadence 174. RS 730. Humid, 20°C; calm. [H]
9.31am. Race: Tuggers Parkrun 5k - 170th in 27:10 (5:26/km) @ AHR 134 (85%), MHR 149. Clifton Minardi. Not as crowded. Steady again. Splits: 5:55, 5:21, 5:15, 5:19, 5:11. Cadence 174. RS 728. Hot, 26°C; breezy. [H]
12.28pm. Race: Lake Stakes (CW) 6k - 37:09 (6:11/km) @ AHR 128 (81%), MHR 143. Clifton Minardi. Walks 2nd half. RS 793. Hot, 31°C; breezy. [M]
Wed
2 Jan
6 12.23pm. BBQ Stakes 6k in 43:28 (7:15/km) @ AHR 114 (72%), MHR 135. Clifton Minardi. Easy, with Gaz early and Belinda. The usual walks including with Bob from Lyons where he fell over. Legs OK. RS 826. Hot, 32°C; breezy. [E]
Thu
3 Jan
10.3 7.03am. Mt Tuggers anti-clockwise plus east Theo trail in 75:48 (7:21/km) @ AHR 115 (73%), MHR 148. Clifton Minardi. Easy, hill walks, trying not to sweat too much. Difficult. Good legs. RS 846. Humid, 21°C; calm. [E]
Fri
4 Jan
5.3 6.50am. Theo trails short in 41:09 (7:45/km) @ AHR 110 (70%), MHR 130. Clifton Minardi. Easy before driving to Wagga. Very warm morning again. Didn't feel great. Walked the hills. At Wagga, Anne arrived on the train from Melbourne about 1.45am Saturday on a very hot night. RS 853. Warm, 22°C; calm. [E]
Sat
5 Jan
10.4 8.04am. Race: Wagga Parkrun 5k - 41st in 30:51 (6:10/km) @ AHR 132 (84%), MHR 145. Clifton Minardi. Suffered in the heat. Ran to the turn then jog/walked back to the finish. Short warm-up with strides. Anti-clockwise lake lap (5.3k) warm-down in weather which felt cooler(!) a breeze springing up over the lake. RS 814. Hot, 28°C; sunny. [H]
Sun
6 Jan
nil Rest day. Hot.
Week 01 58k - I don't do well in hot weather. Weight 73.7kg
Mon
7 Jan
nil Rest day. Hot.
Tue
8 Jan
nil Rest day. Hot.
Wed
9 Jan
nil Day 1 WBH.
Thu
10 Jan
nil Day 2 WBH.
Fri
11 Jan
nil Day 3 WBH.
Sat
12 Jan
nil Day 4 WBH.
Sun
13 Jan
nil Day 5 WBH.
Week 02 0k - I'll call that an 'end of season break.' Weight ?
Mon
14 Jan
nil Day 6 WBH.
Tue
15 Jan
nil Day 7 WBH.
Wed
16 Jan
nil Recuperation at FGHouse.
Thu
17 Jan
nil Recuperation at FGHouse.
Fri
18 Jan
nil Recuperation at FGHouse.
Sat
19 Jan
nil Travel Wagga to Florey
Sun
20 Jan
nil Recovery day. Florey.
Week 03 0k - Week 2 of the 'end of season break.' Weight ?
Mon
21 Jan
nil Recovery day. Florey. Started Geocaching this week - good fun. Generally very hot weather while at Florey, pushing above 40 degrees. Very thankful for air-conditioning and ceiling fans. Included a couple of swimming pool days, on the first (Tuesday) swam 300m at Dickson outdoor pool as 6 x 50m. Enjoyed it. First serious swimming for many years.
Tue
22 Jan
nil Recovery day. Florey.
Wed
23 Jan
nil Recovery day. Florey.
Thu
24 Jan
nil Recovery day. Florey. XV day during all-day swimming at 'Big Splash' Jamison.
Fri
25 Jan
nil Recovery day. Florey.
Sat
26 Jan
5.8 8.04am. Race: Ginninderra Parkrun 5k - 161st in 38:49 (7:46/km) @ AHR 121 (77%), MHR 156. Clifton Minardi. Austraila Day run. Eased back into it with the first 1500m running and the next 3500m walking at about 9 minute kilometres, being very careful on a hot morning. Good legs but breathing hard. The 1500m in 7:15 (4:50/km) @ AHR 147 (84%), MHR 156. Short 800m warm-up with Ruth. Enjoyed the morning catching up with old friends. RS 939. Warm, 26°C; calm. [E]
Sun
27 Jan
4.8 8.04am. Stromlo Forest Park in 40:18 (8:23/km) @ no HR data. Clifton Minardi. Very easy and light short runs with walking recoveries while watching the World XC Trials races at Stromlo. Movement felt good. Humid. Cooler, 24°C; overcast. [E]
Week 04 10k - Easing back into running. Weight 75.0kg. 68km last 4 weeks.


DateKms Comments
Mon
28 Jan
4

4.6
7.02am. Theodore trail 3k in 16:56 (5:39/km) @ AHR 141 (89%), MHR 154. Clifton Minardi. Ran by feel, moving well but trails disguise imbalances. Just 2 dog-walkers, one runner, one MTBer. Splits: 5:59, 5:34, 5:23. Cadence 170. Warm-up 1k walk incl stairs. RS 796. Overcast, 22°C; calm. [H]
6.15pm. Street Orienteering, Googong in 28:54 (6:17/km) @ no HR data. Clifton Shelby. C-course easy, walking hills, short runs. No major stuff-ups but hard to find the venue! After watching the 'Athletics Festival.' Overcast, 22°C; drops of rain. [E]
Tue
29 Jan
3.2 6.16pm. Race: YCRC Summer Series: Stromlo 2k - 2nd in 9:45 (4:53/km) @ AHR 148 (93%), MHR 160! Clifton Shelby. Moving well and felt good! Noticed the heat after 1500m. Laps of 4:53, 4:52. HR 160 seems genuine, highest recorded in recent years. A young bloke passed me after 150m and gradually pulled away. Cadence 175. No warm-up, 1.2k warm-down as 5 x 200m, standing recoveries. RS 722. Hot, 34°C; calm. [B]
Wed
30 Jan
nil 12.13pm. BBQ Stakes 6.2k in 64:00ish (10:19/km) @ AHR 88 (55%), MHR 113. Kinvara Grey. Easy walk, tried to find a geocache near Waldock St but failed. Wore the big hat for shade. Nice cooling breeze once on the trail with a brief chat to NB. RS 908. Sunny, 32°C; breezy. [E]
Thu
31 Jan
1.7 7.59pm. Race: ACT Masters 1661m 4-lap spiral - 12th in 7:58 (4:48/km) @ AHR 141 (88%), MHR 154. Started with Rog, following for a lap then moved ahead. Surprisingly cool and fresh wind on the home straight. Caught Ruth back straight last lap. Cadence 175. Warmed up with a lot of walking, helping Ken with the race starting. RS 678. Windy, 14°C; cool! [B]
Fri
1 Feb
5.5 12.24pm. Customs H'cap 5k - 27:50 (5:34/km) @ AHR 133 (83%), MHR 144. Beacon STR13. Standard course. Amazingly cool easterly breeze. Steady run (longest for a while), keeping Lloyd in sight. Moving well, good legs. Splits: 5:43, 5:24, 5:28, 5:25, 5:50. Cadence 171. Walk to and from the run including 500m of runnning. RS 740. Overcast, 15°C; windy. [H]
Sat
2 Feb
7 8.02am. Race: Tuggers Parkrun 5k - 139th in 28:26 (5:41/km) @ AHR 135 (84%), MHR 143. Clifton Minardi. Slow start, steady run. Easy 2k warm-down with Jen. Splits: 15s to start, 6:00, 5:36, 5:31, 5:37, 5:30. Cadence 172. RS 768. Warm, 19°C; calm. [H]
Sun
3 Feb
9 8.04am. Speedygeese long run in 1:37:45 (10:52/km) @ no HR data. Clifton Minardi. Half the 'Rob Roy' run, short-cut the start, turned early. Mostly walking with short running breaks. Sunny. Cooler, 24°C; calm. [E]
Week 05 35k - Short and slow week, OK 2k XC race. Weight 75.0kg.
Mon
4 Feb
nil Rest day.
Tue
5 Feb
nil Rest day.
Wed
6 Feb
nil Rest day.
Thu
7 Feb
nil Rest day. 10k easy walk.
Fri
8 Feb
nil Rest day.
Sat
9 Feb
nil Rest day.
Sun
10 Feb
nil Rest day.
Week 06 0k - Weight 75.0kg.
Mon
11 Feb
nil Rest day.
Tue
12 Feb
nil Rest day.
Wed
13 Feb
nil Rest day.
Thu
14 Feb
nil Rest day.
Fri
15 Feb
nil Rest day.
Sat
16 Feb
nil Rest day.
Sun
17 Feb
nil Rest day.
Week 07 0k - Start of a longer break from exercise. Weight 75.0kg.
Mon
18 Feb
nil Rest day.
Tue
19 Feb
nil Rest day.
Wed
20 Feb
nil Rest day.
Thu
21 Feb
nil Rest day.
Fri
22 Feb
2 20 minutes of walking including very short and light runs.
Sat
23 Feb
2 Rest day. Another 20 minutes of walking (barefoot) with about 10 x 30 metre short and light runs. Stopped early on these, finishing with walking, as I felt a momentary niggle in the left calf, where the standard calf injury happens. Have been missing the daily calf massages.
Sun
24 Feb
nil 20 minutes of walking, no running.
Week 08 4k - Movement felt good on the very short runs. Weight 76.5kg. 39km last 4 weeks.


DateKms Comments
Mon
25 Feb
nil 20 minutes of walking, no running.
Tue
26 Feb
nil 20 minutes of walking, no running.
Wed
27 Feb
nil Rest day.
Thu
28 Feb
nil Rest day. CH.
Fri
1 Mar
nil Rest day. Florey.
Sat
2 Mar
nil Rest day.
Sun
3 Mar
nil Rest day.
Week 09 0k - Planning a gradual return to running next week. Weight 76.8kg.
Mon
4 Mar
nil Rest day. Yard work with GT. Short afternoon walks this week.
Tue
5 Mar
nil Rest day. Yard work with GT.
Wed
6 Mar
nil Rest day. Yard work with GT.
Thu
7 Mar
nil Rest day. Yard work with GT.
Fri
8 Mar
nil Rest day. Yard work with GT.
Sat
9 Mar
5.2 8.04am. Race: Coombs Parkrun 5k - 65th in 48:02 (9:36/km) @ AHR 106 (66%), MHR 151. Beacon STR13. Short 200m warm-up. Ran 1k and walked the last 4k (legs, quads and hamstrings, quite sore during the walk). Happy with the 1k run although I was puffing and the heartrate was quite high, AHR 140. Splits: 5:24, 9:52, 10:55, 10:52, 10:59. RS 1018. Calm, 17°C; overcast. [E]
Sun
10 Mar
2.1 7.11pm. Theo trails very short in 11:55 (5:40/km) @ AHR 139 (87%), MHR 151. Pegasus Turbo. Enjoyed the new shoes. Good legs and moving well (if slowly) but breathing hard and heart-rate very high. Cadence 171. RS 789. Overcast, 23°C; calm. [E]
Week 10 7k - The slow return to fitness begins! Weight 76.6kg.
Mon
11 Mar
5.3 6.15pm. Race: Street Orienteering, Hawker in 35:48 (6:45/km) @ AHR 133 (83%), MHR 151. Clifton Minardi. C-course, getting 12/20 controls. Ran with Jim, lost time on 2 controls. Legs OK but breathing hard. A few walks. RS 898. Sunny, 24°C; calm. [M]
Tue
12 Mar
3 6.16pm. Race: YCRC Stirling Ridge 2.4k - 8th in 13:48 (5:45/km) @ AHR 139 (87%), MHR 154. Asics DS Racer. 600m warm-up with Geoff Monro. Ran conservatively to the top of the hill, then hard, catching runners ahead. Lost sprint finish with a young fella. Good legs but breathing hard. Fun race. Cadence 167. Earlier, Lake Stakes 6k walking in 56:18 (9:30/km). RS 799. Sunny, 20°C; breezy. [B]
Wed
13 Mar
6 12.14pm. BBQ Stakes 6k in 49:20 (8:13/km) @ AHR 115 (72%), MHR 149. Clifton Minardi. 500m walk / 500m run etc. Runs in 3:17, 3:13, 3:04, 3:01, 2:44, 3:00. No injury niggles but generally sore legs, I guess due to yesterday's race. RS 946. Mild, 16°C; overcast. [M]
Thu
14 Mar
1.5 6.00pm. Race: ACT Masters' 1500m. 6th in 7:16.40 (4:51/km) @ AHR 139 (87%), MHR 153. Beacon STR13. Interesting. No warm-up. Steady start, first 2 laps catching a new lady then Ken Hart with 450m to run. Not flat out. Legs OK but heart-rate high as usual. Not fit. Cadence 174. Lap-scored Craig Wurtz in the 10,000 (49:20). RS 675. Mild, 19°C; breezy. [B]
Fri
15 Mar
6.5 12.24pm. Customs H'cap 5k in 30:49 (6:10/km) @ AHR 136 (85%), MHR 143. Pegasus Turbo. 15th. Steady run (sore legs) walking the last hill. Splits: 5:54, 6:01, 5:59, 6:08, 6:36. Cadence 166. Warm-up 1.5k of running/walking. RS 838. Cloudy, 15°C; breezy. [H]
Sat
16 Mar
5 8.04am. Race: Tuggers Parkrun 5k - 252nd in 35:59 (7:12/km) @ AHR 116 (73%), MHR 137. Clifton Minardi. Walked the first km with Thommo, Gordon and Luna then jogged slowly with very stiff legs. Delicious velvet pancakes and coffee afterwards at Milligram. Splits: 10:06, 6:35, 6:26, 6:28, 6:27. Cadence 152. RS 835. Mild, 14°C; breezy. [M]
Sun
17 Mar
6.2 6.02pm. Mt Tuggers clockwise plus bikepath towards Vets in 37:54 (6:07/km) @ AHR 132 (83%), MHR 150. Clifton Minardi. Steady effort, good legs. Energy much better than yesterday morning. Cadence 166. RS 807. Overcast, 19°C; windy. [M]
Week 11 33k - Good first week back but a long way to go. Weight 76.2kg.
Mon
18 Mar
5.2 6.15pm. Race: Street Orienteering, Giralang in 33:52 (6:31/km) @ AHR 131 (82%), MHR 145. Clifton Minardi. C-course, getting 12/20 controls. Ran with Jim, no mistakes! Hilly. Legs and energy pretty good. 1st back. RS 853. Stormy, 20°C; calm. [M]
Tue
19 Mar
6 6.17pm. Race: YCRC Summer Series: Stromlo 5k - ??pl in 28:11ish (5:38/km) @ AHR 139 (87%), MHR 148. Asics DS Racer. Reverse course: 5:08, 5:42, 5:25, 5:31, 5:54 + 31s. First lap with Geoff then a gradual fade. Good legs. Cadence 169. 1k warm-up with Geoff. RS 783. Overcast, 21°C; calm. [B]
Wed
20 Mar
8 11.54am. BBQ Stakes 6k in 40:03 (6:41/km) @ AHR 132 (83%), MHR 147. Clifton Minardi. Easy and light run for the legs, high heart-rate due to yesterday's race. Felt OK. Cadence 156. 2k slow warm-up run. RS 881. Sunny, 24°C; breezy. [M]
Thu
21 Mar
nil Rest day. Had planned to run the 7-lap spiral handicap at the track but the meeting was called off due to rain and lightning. Won the M60 High Jump Championship with 1.15 metres.
Fri
22 Mar
7.1 12.23pm. Customs H'cap 5k in 29:00 (5:48/km) @ AHR 141 (88%), MHR 146. Clifton Minardi. 13th. Steady, keeping Jimmy in sight. Average legs. Splits: 5:43, 5:34, 5:45, 5:44, 6:14. Cadence 167. Warm-up slow 2.1k to the start. RS 818. Overcast, 20°C; breezy. [H]
Sat
23 Mar
5.2 8.04am. Race: Mt Ainslie Parkrun 5k - 76th in 29:21 (5:52/km) @ AHR 139 (87%), MHR 149. Beacon STR13. Steady start then chased Ken Hart, caught after 1.5k then ran fairly hard. A couple of short hill walks. Splits: 6:19, 6:05, 5:40, 6:06, 5:11. Warm-up, short jog, 2 x strides. Ave cadence 165. RS 816. Humid, 15°C; overcast. [B]
Sun
24 Mar
10.1 5.33pm. Theodore hill east side then Mt Tuggers clockwise in 74:52 (7:25/km) @ AHR 124 (78%), MHR 136. Clifton Minardi. Light and easy movment with walks on the hills to keep the HR down. Cadence 155. RS 919. Overcast, 21°C; calm. [M]
Week 12 41k - Improving, very slowly! Weight 75.5kg. 81km last 4 weeks.


DateKms Comments
Mon
25 Mar
7.8 6.16pm. Race: Street Orienteering, Garran in 53:30 (6:52/km) @ AHR 129 (81%), MHR 139. Beacon STR13. C-course, getting 12/20 controls. Hilly! Lost Jim half way through. Slow on 2 controls. Good legs. RS 885. Cool, 11°C; windy! [M]
Tue
26 Mar
   
Wed
27 Mar
   
Thu
28 Mar
   
Fri
29 Mar
   
Sat
30 Mar
   
Sun
31 Mar
   
Week 13 ??k -
Mon
1 Apr
   
Tue
2 Apr
   
Wed
3 Apr
   
Thu
4 Apr
   
Fri
5 Apr
   
Sat
6 Apr
   
Sun
7 Apr
   
Week 14 ??k -
Mon
8 Apr
   
Tue
9 Apr
   
Wed
10 Apr
   
Thu
11 Apr
   
Fri
12 Apr
   
Sat
13 Apr
   
Sun
14 Apr
   
Week 15 ??k -
Mon
15 Apr
   
Tue
16 Apr
   
Wed
17 Apr
   
Thu
18 Apr
   
Fri
19 Apr
   
Sat
20 Apr
  8.00am. Race: Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning.
Sun
21 Apr
   
Week 16 ??k


Goal: 5k faster than 23:15.

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).
[CV] - Critical Velocity effort workout (for example, 4 x 1000m at a little slower than 5k race pace. Velocity varies depending on the length of the intervals. From Tom 'Tinman' Schwartz).
[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.
My maximum heart-rate is about 160! The highest recorded in 2019 was 160 on January 29 during a 2k race at Stromlo. Height 186cm.
Apparent Temperature is used.