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 - To be advised.

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
   
Fri
4 Jan
   
Sat
5 Jan
  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
6 Jan
   
Week 01 ??k -
Mon
7 Jan
   
Tue
8 Jan
   
Wed
9 Jan
   
Thu
10 Jan
   
Fri
11 Jan
   
Sat
12 Jan
   
Sun
13 Jan
   
Week 02 ??k -
Mon
14 Jan
   
Tue
15 Jan
   
Wed
16 Jan
   
Thu
17 Jan
   
Fri
18 Jan
   
Sat
19 Jan
   
Sun
20 Jan
   
Week 03 ??k -
Mon
21 Jan
   
Tue
22 Jan
   
Wed
23 Jan
   
Thu
24 Jan
   
Fri
25 Jan
   
Sat
26 Jan
   
Sun
27 Jan
   
Week 04 ??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).
[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 158. The highest I recorded in 2018 was 157 on December 19 after a fast 1k during a long run. Height 1868mm.
Apparent Temperature is used.