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 24:00.

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 64:00 (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 13:47 (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 - 30th in 28:11 (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 51:40 (6:37/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 854. Cool, 11°C; windy! [M]
Tue
26 Mar
5 5.56pm. Race: Pub Runners Badger ANU 5k (4.9k) - 12th in 26:34 (5:25/km) @ AHR 138 (86%), MHR 145. NB Beacon STR13. Hard run, staying in contact with runners ahead. Splits: 5:31, 5:08, 5:25, 5:38, 5:29. Cadence 171. RS 748. Mild, 17°C; calm. [H]
Wed
27 Mar
6 12.27pm. BBQ Stakes 6k in 37:50 (6:18/km) @ AHR 132 (83%), MHR 143. Clifton Minardi. Steady with the usual hill walks. 41st place off 17:30. Legs felt much better than expected. RS 832. Sunny, 18°C; calm. [M]
Thu
28 Mar
6 6.00pm. Race: ACT Masters' 3000m - 9th in 15:34.07 (5:11/km) @ AHR 138 (86%), MHR 150. NB Beacon STR13. Splits: 5:14, 5:12, 5:08. Steady, not flat out. Nobody to race, so a time trial. Good legs. Cadence 173. Warm-up 3k slow. RS 716. Warm, 21°C; calm. [H]
Fri
29 Mar
7.2 12.07pm. Customs H'cap 5k in 32:56 (6:35/km) @ AHR 127 (79%), MHR 134. Clifton Minardi. Last place. Slow 'recovery' run. Tired legs. Splits: 6:28, 6:29, 6:27, 6:25, 7:07. Cadence 164. Warm-up slow 2.2k to the start. RS 837. Humid, 19°C; calm. [M]
Sat
30 Mar
5 8.04am. Race: Tuggers Parkrun 5k - 160th in 32:12 (6:26/km) @ AHR 129 (81%), MHR 136. Clifton Minardi. Steady slow jogging with tired legs. Good coffee. Splits: 8s to start, 6:28, 6:26, 6:27, 6:24, 6:19. Cadence 166. RS 831. Mild, 15°C; late drizzle. [M]
Sun
31 Mar
13 10.22am. Mt Stromlo trails anti-clockwise, incl a little bush bashing in 1:42:09 (7:51/km) @ AHR 118 (74%), MHR 138. NB Beacon STR13. Tired legs again, so walked anything looking like a hill. Energy good. RS 927. Sunny, 7°C; windy. [M]
Week 13 50k - Okay week but tired by the end of it. Weight 76.3kg.
Mon
1 Apr
6 6.15pm. Race: Street Orienteering, Downer 5.93k in 36:38 (6:11/km) @ AHR 131 (82%), MHR 140. Clifton Minardi. B-course with Jim, getting 15/20 controls. Nice and flat! Steady running, no mistakes. RS 809. Sunny, 13°C; calm. [H]
Tue
2 Apr
nil Rest day. Helping Mal with tree pruning before the drive to Wagga.
Wed
3 Apr
8 Wagga - to Lake Albert, one lap anti-clockwise then up to the shop in 47:54 (5:59/km) @ AHR 133 (83%), MHR 145. Clifton Minardi. Pushing it to run 6-minute ks. Legs, movement and energy pretty good. Cadence 168. RS 796. Sunny, 26°C; calm [H]
Thu
4 Apr
3 6.00pm. Race: ACT Masters' 3000m - 10th in 15:31.07 (5:10/km) @ AHR 140 (88%), MHR 151. Clifton Minardi. Splits: 5:11, 5:12, 5:08. Steady, chasing Caroline first 2 laps. Good legs. Cadence 174. Strides for a warm-up. RS 724. Mild, 15°C; calm. [H]
Fri
5 Apr
10.2 12.21pm. Customs H'cap 5k in 29:30 (5:54/km) @ AHR 134 (84%), MHR 144. Pegasus Turbo. Pushing, chasing Jim last km. Legs OK. Splits: 6:02, 5:51, 5:48, 5:39, 5:57. Cadence 168. Warm-up slow 2.2k, warm-down 3k. RS 791. Overcast, 17°C; calm. [H]
Sat
6 Apr
6.2 8.00am. Race: Tuggers Parkrun 5k - 141st in 29:00 (5:48/km) @ AHR 135 (84%), MHR 140. Pegasus Turbo. Pushed out a tempo effort, gradually catching Bryan. Legs OK. Splits: 7s to start, 6:09, 5:47, 5:41, 5:45, 5:31. Cadence 169. Warm-up 1.2k of easy strides. RS 783. Mild, 12°C; calm. [H]
Sun
7 Apr
8.1 10.54am. Theodore trail, bikepath to Lake Gordon and part way back in 60:30 (7:28/km) @ AHR 116 (73%), MHR 141. Clifton Minardi. Verheul 16 x 300m runs, 200m walks. Good session for the legs. About 5:20/km on the runs. RS 866. Sunny, 19°C; breezy. [V]
Week 14 41k - A little fitter. Progressing slowly. Weight 76.0kg.
Mon
8 Apr
6 6.17pm. Race: Street Orienteering, Kingston/Barton 5.93k in 41:36 (7:01/km) @ AHR 126 (79%), MHR 139. Clifton Minardi. B-course with Jim, getting 15/20 controls. 3 small run past errors. RS 884. Mild, 17°C; calm. [M]
Tue
9 Apr
5 5.47pm. Race: Pub Runners Badger ANU 5k (4.92k) - 7th in 26:03 (5:13/km) @ AHR 138 (86%), MHR 144. NB Beacon STR13. Ran hard, sticking with two runners to 4k. Splits: 5:20, 5:07, 5:16, 5:20, 5:00. Cadence 173. Good legs. RS 719. Cool, 12°C; calm. [H]
Wed
10 Apr
6 12.26pm. BBQ Stakes 6k in 38:18 (6:23/km) @ AHR 126 (79%), MHR 140. Clifton Minardi. Steady, first half with Natty & Molly, the usual hill walks. 43rd place off 16:30. Legs OK but a little tired. RS 804. Sunny, 13°C; mild. [M]
Thu
11 Apr
5 7.43pm. Race: ACT Masters' 5000m Championships - 19th (from 21) in 26:06.01 (5:13/km) @ AHR 139 (86%), MHR 144. NB Beacon STR13. Splits: 5:00, 5:12, 5:15, 5:23, 5:16. Not as fresh as I hoped. Stuck with Angel for 2k then dropped back. Race won by Shaun Creighton. Cadence 177. Warm-up 3 x strides. RS 726. Cool, 11°C; breezy. [H]
Fri
12 Apr
7.2 12.17pm. Customs H'cap 5k in 31:35 (6:19/km) @ AHR 125 (78%), MHR 133. Pegasus Turbo. Very easy with tired legs. Splits: 6:28, 6:13, 6:15, 6:12, 6:27. Cadence 166. Warm-up slow 2.2k. RS 790. Sunny, 18°C; calm. [M]
Sat
13 Apr
6 8.04am. Race: Tuggers Parkrun 5k - 141st in 30:54 (6:11/km) @ AHR 130 (81%), MHR 143. Clifton Minardi. Easy, first km with Jim. Tired legs. Splits: 30s to start, 6:01, 6:08, 6:10, 6:04, 6:01. Cadence 168. Warm-up 1k easy. RS 803. Sunny, 8°C; calm. [M]
Sun
14 Apr
10.1 12.32pm. After helping at the ARF, Mt Ainslie trail clockwise in 75:45 (7:30/km) @ AHR 117 (73%), MHR 150. Clifton Minardi. Verheul 20 x 300m runs, 200m walks. Moving well, good legs. About 5:15/km on the runs. RS 878. Cloudy, 19°C; calm. [V]
Week 15 45k - Getting close to 25 for 5k. Weight 75.8kg.
Mon
15 Apr
7.9 6.15pm. Race: Street Orienteering, Stirling/Rivett 7.9k in 57:18 (7:15/km) @ AHR 122 (76%), MHR 139. Pegasus Turbo. Couldn't find #10, lost Jim, only found 11/20. Hard and long. RS 885. Mild, 16°C; calm. [M]
Tue
16 Apr
6.4 5.51pm. Race: Pub Runners Badger ANU 5k - 11th in 25:11 (5:02/km) @ AHR 141 (88%), MHR 148. Pegasus Turbo. Fast feeling start, following a group of three first half, course PB. Splits: 5:05, 4:55, 5:08, 5:23, 4:43. Cadence 175. Good legs. RS 710. Mild, 15°C; calm. [B]
Wed
17 Apr
6 12.25pm. BBQ Stakes 6k in 40:08 (6:41/km) @ AHR 123 (77%), MHR 135. Clifton Minardi. Very easy jogging with the usual hill walks. Ran with Jen. 50th place off 15:45. Recovery run with tired legs. RS 823. Sunny, 22°C; calm. [M]
Thu
18 Apr
5.2 5.15pm. Theodore flatter trails in 38:09 (7:20/km) @ AHR 112 (70%), MHR 136. Clifton Minardi. Verheul 10 x 300m runs, 200m walk recoveries. Legs pretty good. About 5:10/km effort for the runs. Full moon. RS 822. Cloudy, 20°C; calm. [V]
Fri
19 Apr
nil Rest day. Drive to Wagga.
Sat
20 Apr
8.5 8.04am. Race: Wagga Parkrun 5k - 67th in 28:42 (5:44/km) @ AHR 137 (86%), MHR 146. Pegasus Turbo. Gradually increasing pace chasing runners ahead. Legs not great (expected slower). Cadence 171. Warm-up 3.5k jogs/runs to the start. RS 786. Warm, 17°C; calm. [H]
Sun
21 Apr
5.6 3.03pm. Wagga - Willans Hill flatter trails near Botanical Gardens in 43:14 (7:43/km) @ AHR 113 (71%), MHR 140. Pegasus Turbo. Verheul 11 x 300m runs, 200m walk recoveries. Legs felt better than yesterday, moving smoothly. RS 872. Overcast, 26°C; calm. [V]
Week 16 39k - Good Badger 5k race. Weight 75.9kg. 175km last 4 weeks.


DateKms Comments
Mon
22 Apr
8 4.34pm. Wagga - Henwood Park, Lake Albert, Boat Club, Plumpton Rd (an old course) in 50:36 (6:20/km) @ AHR 123 (71%), MHR 133. Pegasus Turbo. Ran very easily, steady pace. Legs about average, energy good. Cadence 167. RS 778. Overcast, 22°C; calm. [M]
Tue
23 Apr
5.8 5.53pm. Race: Pub Runners Badger ANU 5k - 9th in 25:49 (5:10/km) @ AHR 138 (86%), MHR 147. Pegasus Turbo. Good legs, chasing runners. Delayed 5 secs one crossing. Splits: 5:15, 4:59, 5:13, 5:32, 4:51. Cadence 174. Warm-up 200m, down 600m. RS 713. Mild, 18°C; calm. [B]
Wed
24 Apr
6 12.25pm. BBQ Stakes 6k in 38:51 (6:29/km) @ AHR 127 (79%), MHR 140. Clifton Minardi. Steady run with the usual walks. Legs much better than they have been on Wednesdays. 52nd place off 14:45. RS 822. Sunny, 21°C; breezy. [M]
Thu
25 Apr
10.1 4.12pm. Theodore trail, bikepath to Lake Gordon, a lap and part way back in 74:18 (7:21/km) @ AHR 115 (72%), MHR 140. Clifton Minardi. Verheul 20 x 300m runs, 200m walks. CV effort, legs OK. About 5:10/km on the runs. RS 846. Sunny, 19°C; calm. [V]
Fri
26 Apr
9.2 12.01pm. Customs H'cap 5k in 33:21 (6:40/km) @ AHR 125 (78%), MHR 130. Clifton Minardi. Very easy jogging (recovery pace), legs OK. Splits: 6:38, 6:39, 6:33, 6:22, 6:57. Cadence 165. Warm-up 2.2k, down 2k slow. RS 834. Sunny, 11°C; windy. [M]
Sat
27 Apr
8 8.03am. Race: Tuggers Parkrun 5k - 140th in 31:05 (6:13/km) @ AHR 132 (83%), MHR 142. Clifton Minardi. Easy, ordinary legs. HR quite high. Splits: 15s to start, 6:29, 6:12, 6:09, 6:01, 5:59. Cadence 168. Warm-down 3k slow. RS 821. Sunny, 4°C; calm. [M]
Sun
28 Apr
nil Cyclocross race at Richardson - C-Grade race, about 5k, heart-rate similar to a 5k running race.
Week 17 47k - Good 5k Pub Runners race. Slowly getting fitter. Weight 75.8kg.
Mon
29 Apr
7.7 6.15pm. Race: Street Orienteering, Farrer 7.7k in 60:06 (7:48/km) @ AHR 115 (72%), MHR 138. Clifton Minardi. Got lost after the 4th control, dropped to C. Hilly so quite a lot of walking. RS 898. Cool, 12°C; breezy. [M]
Tue
30 Apr
6.1 5.50pm. Race: Pub Runners Pedlar 5k (4.85k) - 8th in 25:37 (5:17/km) @ AHR 138 (86%), MHR 144. Pegasus Turbo. Hard run, racing others. Splits: 5:05, 5:19, 5:23, 5:16, 4:34. Warm-up 1.1k. RS 729. Mild, 14°C; calm. [H]
Wed
1 May
6 12.24pm. BBQ Stakes (reverse) 6k in 38:22 (6:24/km) @ AHR 125 (78%), MHR 136. Clifton Minardi. Steady with the usual hill walks. Legs OK. Finished 38th off 14:00 minutes. Easy day. RS 799. Overcast, 25°C; calm. [M]
Thu
2 May
10.1 4.05pm. Theodore trail, bikepath to Lake Gordon, a lap and part way back in 71:30 (7:05/km) @ AHR 120 (75%), MHR 142. Clifton Minardi. Verheul 20 x 300m runs, 200m walk recoveries. Legs OK. About 5:00/km on the runs. RS 850. Warm, 22°C; overcast. [V]
Fri
3 May
8.7 12.20pm. Customs H'cap 5k in 31:06 (6:13/km) @ AHR 129 (81%), MHR 140. Pegasus Turbo. Easy recovery running, HR high for pace. Splits: 6:16, 6:11, 6:00, 6:05, 6:34. Cadence 167. Warm-up 3.7k. RS 802. Overcast, 15°C; windy. [M]
Sat
4 May
5 8.07am. Race: Tuggers Parkrun 5k - 216th in 40:11 (8:02/km) @ AHR 110 (69%), MHR 134. Clifton Minardi. Easy intervals - 300m walks then 200m runs x 10. Legs OK, needing the easy day before tomorrow. RS 884. Sunny, 7°C; calm. [M]
Sun
5 May
12.5 10.01am. Race: Vitasoy Nail Can Hill Run - '11.2k' - 346th in 68:14 (6:06/km) @ AHR 138 (86%), MHR 147. 14th 60-69. Pegasus Turbo. Steady paced effort, racing Jim, Carol and Di first half. Legs OK. Garmin splits: 5:29, 5:43, 9:27, 8:35, 6:07, 5:27, 4:56, 6:02, 5:14, 5:59, 4:59 + 25s. Warm-up 1.2k. RS 841. Sunny, 15°C; calm. [B]
Week 18 56k - Okay week and Pubrunners 5k race. Weight 75.8kg.
Mon
6 May
7 6.15pm. Race: Street Orienteering, Cook/Macquarie 7k in 53:12 (7:36/km) @ AHR 115 (72%), MHR 133. Clifton Minardi. Changed route half way through, not too lost. Legs and energy OK. RS 874. Cool, 10°C; calm. [M]
Tue
7 May
6 5.50pm. Race: Pub Runners Pedlar 5k (4.85k) - 7th in 24:53 (5:08/km) @ AHR 139 (87%), MHR 146. Pegasus Turbo. Chasing the '25 minute' group. Good legs. Splits: 5:03, 5:08, 5:13, 5:05, 4:30. Cadence 176. Warm-up 1k. RS 713. Cool, 6°C; breezy. [H]
Wed
8 May
8.2 12.23pm. BBQ Stakes 6k in 38:44 (6:27/km) @ AHR 126 (79%), MHR 138. Clifton Minardi. Steady run with the usual walks. Recovery run. Legs tired but OK. Easy warm-up/warm-down of 1k each. RS 813. Cool, 7°C; windy. [M]
Thu
9 May
nil Rest day.
Fri
10 May
10 12.15pm. Customs H'cap 5k in 29:43 (5:57/km) @ AHR 137 (86%), MHR 143. Clifton Minardi. Wet weather rules, steady, legs good. Splits: 5:58, 5:54, 5:46, 5:40, 6:27. Cadence 167. 1st on handicap. Warm-up 2.7k, down 2.3k. RS 814. Damp, 15°C; calm. [H]
Sat
11 May
5 8.08am. Race: Tuggers Parkrun 5k - 211th in 38:11 (7:38/km) @ AHR 111 (69%), MHR 137. Pegasus Turbo. Easy intervals - 12 x 200m with 200m walk recoveries. Legs not too bad. RS 848. Sunny, 7°C; calm. [V]
Sun
12 May
9 9.30am. Race: Mother's Day Classic 5k - 61st in 24:36 (4:55/km) @ AHR 145 (91%), MHR 154. Good race, even paced. Ahead of the 25-minute pacer early, then fell behind. Racing mostly women to the finish. 1st 60-69. Splits: 4:58, 5:06, 5:01, 5:03, 4:33. One minute behind the 2015 PB. 2.7k warm-up, 1.3k warm-down. RS 713. Cold, 5°C; calm [B]
Week 19 45k - Happy to be under 25 minutes in the MDC 5k. Weight 75.7kg.
Mon
13 May
7.8 6.15pm. Race: Street Orienteering, Kambah West 7.8k in 53:56 (6:55/km) @ AHR 123 (77%), MHR 139. NB Beacon STR13. C-Grade. Navigating well until the last control then lost for 10 minutes. RS 850. Cool, 9°C; calm. [M]
Tue
14 May
6.5

5
12.15pm. Lake Stakes 6k in 46:45 (7:48/km) @ AHR 109 (68%), MHR 135. NB Beacon STR13. 500m warm-up. Verheul intervals, 12 x 200m with 300m walk recoveries. Legs improved during the run. RS 849. Sunny, 13°C; calm. [V]
5.52pm. Race: Pub Runners Pedlar 5k (4.85k) - 9th in 26:33 (5:28/km) @ AHR 128 (80%), MHR 142. Pegasus Turbo. Steady with a harder last km chasing Jim. Splits: 5:34, 5:32, 5:31, 5:18, 4:36. Cadence 171. RS 701. Cool, 8°C; calm. [M]
Wed
15 May
8 12.06pm. BBQ Stakes 6k in 39:24 (6:34/km) @ AHR 129 (81%), MHR 139. Clifton Minardi. Steady run with the usual hill walks, legs not loving the idea today. Hopefully easy enough for a recovery run. Slow 2k warm-up. RS 847. Sunny, 13°C; calm. [M]
Thu
16 May
10.1 1.23pm. Theodore trail, bikepath to Lake Gordon, one lap in 69:18 (6:52/km) @ AHR 122 (76%), MHR 142. Zoom Fly SP. Verheul 20 x 300m runs, 200m walk recoveries. Legs pretty good. Faster than last time. RS 837. Sunny, 16°C; calm. [V]
Fri
17 May
9.7 12.10pm. Customs H'cap 5k in 31:13 (6:15/km) @ AHR 128 (80%), MHR 135. Pegasus Turbo. Steady, easy run with tired/sore legs. Splits: 6:04, 6:08, 6:10, 6:06, 6:45. Cadence 168. Warm-up 2.7k, down 2k. RS 799. Sunny, 14°C; breezy. [M]
Sat
18 May
5

7.1
8.03am. Race: Tuggers Parkrun 5k - 194th in 39:17 (7:51/km) @ AHR 109 (68%), MHR 134. Zoom Fly SP. Easy intervals - 10 x 200m with 300m walk recoveries. Legs OK, about 5:00/km pace. RS 856. Sunny, 4°C; calm. [V]
1.03pm. Race: YCRC Stromlo 4k - 5th in 21:19 (5:20/km) @ AHR 140 (88%), MHR 146. Beacon STR13. First lap catching up to Geoff and Brian then holding position. Cadence 174. Legs average. 1k warm-up, 2k warm-down. RS 747. Sunny, 15°C; calm. [B]
Sun
19 May
3 3.28pm. Race: ACT Run Fadden Pines 3k XC - 35th/46 in 15:17 (5:06/km) @ AHR 137 (86%), MHR 147. Splits: 5:03, 5:25, 4:49. Clifton Minardi. Last early, passed Jim after 500m, then one adult and quite a few kids. Good legs. RS 698. Sunny, 17°C; calm. [B]
Week 20 62k - Good Fadden Pines race. Weight 75.6kg. 210km last 4 weeks.


DateKms Comments
Mon
20 May
6.5 6.15pm. Race: Street Orienteering, Isaacs 6.5k in 44:24 (6:50/km) @ AHR 122 (76%), MHR 141. Clifton Minardi. C-Course. Only a couple of small errors. Legs OK. Hilly. RS 833. Cool, 10°C; calm. [M]
Tue
21 May
7.7

5
11.49am. Lake Stakes 6k in 38:53 (6:29/km) @ AHR 118 (74%), MHR 129. Zoom Fly SP. Warm-up 1.7k, 100m walk after each 500m. Pretty good legs, felt easy enough. Only 5 for icecreams. RS 765. Sunny, 18°C; windy. [V]
5.54pm. Race: Pub Runners Pedlar 5k (4.85k) - 11th in 24:59 (5:09/km) @ AHR 136 (87%), MHR 144. Pegasus Turbo. Fast start chasing Jim, then Grace. Good legs. Splits: 5:11, 5:12, 5:02, 5:10, 4:27. Cadence 176. RS 701. Cool, 11°C; calm. [H]
Wed
22 May
8 11.56am. BBQ Stakes 6k in 39:38 (6:36/km) @ AHR 123 (77%), MHR 136. Clifton Ligier. Easy run with the usual hill walks. Recovery run following yesterday afternoon's hard 5k. Slow 2k warm-up. RS 812. Sunny, 18°C; calm. [M]
Thu
23 May
8.1 10.40am. Bikepath out/back Chisholm High in 55:40 (6:57/km) @ AHR 120 (75%), MHR 140. Zoom Fly SP. Verheul 16 x 300m runs, 200m walk recoveries. Legs a bit average, tiring on the last three 300s. RS 835. Sunny, 13°C; calm. [V]
Fri
24 May
11.1 11.50am. Customs H'cap 5k in 29:56 (5:59/km) @ AHR 127 (79%), MHR 139. Clifton Ligier. Very easy until 3.5k then quicker. Splits: 6:03, 5:59, 6:03, 5:42, 6:09. Cadence 168. Warm-up 4k, down 2.1k. RS 760. Sunny, 13°C; calm. [M]
Sat
25 May
5

6
8.02am. Race: Tuggers Parkrun 5k - 200th in 43:39 (8:44/km) @ AHR 103 (64%), MHR 127. Clifton Ligier. 10 x 100m runs with 400m walk recoveries. Very light and easy. OK legs. RS 899. Sunny, 3°C; calm. [V]
2.00pm. Race: YCRC Half Marathon Eve 5k - 13th in 24:59 (5:00/km) @ AHR 142 (89%), MHR 149. Pegasus Turbo. Pressure from Brian to turn; passed four coming back. Good legs. 1k warm-down. Splits: 4:55, 5:11, 4:59, 4:55, 5:00. Cadence 175. RS 710. Sunny, 15°C; windy! [H]
Sun
26 May
21.1 8.00am. Race: YCRC 50th Canberra Half Marathon - 443rd in 2:46:42 (7:54/km) @ AHR 106 (66%), MHR 139. Clifton Ligier. Random run/walk intervals to 10k then mostly walking with runs on the downhills. Easy except for the distance. 5k splits: 31:15, 34:05, 43:36, 45:34 + 11:45. RS 837. Sunny, 9°C; windy. [M]
Week 21 78k - Good Half Marathon Eve 5k. Weight 75.7kg.
Mon
27 May
5

4.7
10.22am. Race: Sri Chinmoy Cotter Canter 5k - 27th in 28:03 (5:37/km) @ AHR 137 (88%), MHR 148. Pegasus Turbo. Ran hard, good race and legs. 2nd M60. 5:19, 5:12, 5:30, 6:31, 5:34. Warm-up heater in Jim's car. RS 769. Cold, -2°C; windy. [B]
6.16pm. Race: Street Orienteering, Weetangera 4.7k in 34:40 (7:23/km) @ AHR 117 (73%), MHR 129. Clifton Minardi. C-Course. Ran with Jim for 1st place, a couple of small errors. RS 863. Freezing, -3°C; windy. [M]
Tue
28 May
nil Rest day. Timing Lake Stakes then later decided the weather was against Pub Runners being held.
Wed
29 May
8 12.01pm. BBQ Stakes 6k in 38:14 (6:22/km) @ AHR 132 (83%), MHR 145. Clifton Ligier. Steady with the usual hill walks, 26th from 35. Legs a bit rusty but improved during, good on the downhills. Slow 2k warm-up. RS 841. Damp, 1°C; windy. [H]
Thu
30 May
6.1 6.27pm. Treadmill intervals in 50:36 (8:18/km) @ AHR 103 (64%), MHR 121. Nike Free 3.0. Verheul 12 x 300m runs at 10 kph, 200m walk recoveries at 5 kph. Light and easy, legs pretty good. RS 854. Warm, 20°C; calm. [V]
Fri
31 May
10.1 11.59am. Customs H'cap 5k in 28:56 (5:47/km) @ AHR 138 (86%), MHR 139. Clifton Ligier. Ran with Jim once he caught up. OK legs but high HR. Splits: 5:49, 5:32, 5:37, 5:35, 6:14. Cadence 169. Warm-up 3k, down 2.1k. RS 799. Sunny, 7°C; breezy. [H]
Sat
1 Jun
7.3 8.03am. Race: Tuggers Parkrun 5k - 66th in 25:31 (5:06/km) @ AHR 141 (88%), MHR 149. Pegasus Turbo. Ran hard, chasing Adam, finished 20s behind. OK legs. Cad 175. Splits: 6s to start, 5:19, 5:02, 5:01, 5:02, 5:01. Warm-up strides, warm-down 2k. RS 720. Sunny, 3°C; calm. [B]
Sun
2 Jun
3.3 3.19pm. Race: Fadden Pines Cross Country 2,500m - 2nd in 12:41 (5:05/km) @ AHR 136 (85%), MHR 147. Zoom Fly SP. Splits: 5:11, 5:10, 2:21. Cadence 175. Chasing 2k runners, catching a few. Good legs. RS 691. Sunny, 12°C; calm. [B]
Week 22 44k - Good Cotter Canter, Parkrun and Fadden Pines. Weight 75.5kg.
Mon
3 Jun
6.4 6.16pm. Race: Street Orienteering, Lyneham 6.4k in 41:20 (6:27/km) @ AHR 126 (79%), MHR 138. Clifton Ligier. C-Course 12 controls, 1st back. Legs good especially early. A few short hill walks. RS 814. Cold, 4°C; breezy. [M]
Tue
4 Jun
6

5
12.22pm. Lake Stakes 6k (reverse) in 40:42 (6:47/km) @ AHR 123 (77%), MHR 132. Clifton Ligier. Very easy running, walking the final 500m. Legs and energy OK. Wore tracksuit. RS 834. Cold, 4°C; very windy! [M]
5.51pm. Race: Pub Runners Pedlar 5k (4.85k) - 13th in 25:26 (5:15/km) @ AHR 134 (84%), MHR 141. Pegasus Turbo. Tough windy conditions. Hard run. Splits: 5:14, 5:29, 5:11, 5:03, 4:29. Cadence 174. RS 703. Cold, 2°C; windy. [H]
Wed
5 Jun
6 12.23pm. BBQ Stakes (reverse) 6k in 36:22 (6:04/km) @ AHR 130 (81%), MHR 136. Clifton Ligier. Steady, usual hill walks, first km with Ken. 22nd off 13:45 minutes. Faster than expected with good legs. RS 788. Sunny, 5°C; windy. [M]
Thu
6 Jun
nil Rest day. Late (3PM) gym session.
Fri
7 Jun
9.8 11.59am. Customs H'cap 5k in 27:59 (5:36/km) @ AHR 139 (87%), MHR 145. Clifton Ligier. Firm effort all the way, walked last hill. Good legs. Splits: 5:31, 5:27, 5:31, 5:21, 6:09. Cadence 170. Warm-up 2k, down 2.8k. RS 778. Sunny, 13°C; calm. [H]
Sat
8 Jun
7.3 1.13pm. Race: YCRC Winter Series: Stromlo A/G Handicap 5k - 19th in 25:50 (5:10/km) @ AHR 145 (91%), MHR 152. Pegasus Turbo. Splits: 5:02, 4:57, 5:19, 4:54, 5:18 + 20s. Ran hard to catch Jim. Legs OK. Cad 175. 1.3k warm-up, 1k down with Geoff. RS 749. Overcast, 9°C; calm. [B]
Sun
9 Jun
2.5 3.21pm. Race: Fadden Pines Cross Country 2,500m - 4th in 12:37 (5:03/km) @ AHR 139 (87%), MHR 148. Zoom Fly SP. Reverse. Splits: 5:14, 5:03, 2:21. Cadence 176. Chasing 2k runners again, felt OK. Good legs. RS 701. Sunny, 13°C; calm. [B]
Week 23 43k - OK Stromlo and Fadden Pines races. Weight 75.2kg.
Mon
10 Jun
8.1 9.33am. Race: Sri Chinmoy 5 mile (8.05k - 5 laps). 24th in 43:59 (5:28/km) @ AHR 137 (86%), MHR 145. Pegasus Turbo. Steady run, with Liz first lap. Strong headwind in places. Good legs. Cadence 171. 1st M60-69. Splits: 5:37, 5:25, 5:26, 5:30, 5:26, 5:28, 5:34, 5:24. RS 749. Damp, 6°C; very windy! [B]
Tue
11 Jun
6

5
1.22pm. Lake Stakes 6k in 40:45 (6:48/km) @ AHR 120 (75%), MHR 132. Clifton Ligier. Steady run with a long walk at halfway. Legs felt OK. Six for softserves. Beautiful day. RS 815. Sunny, 13°C; calm. [M]
5.48pm. Race: Pub Runners Pedlar 5k (4.85k) - 7th in 24:46 (5:06/km) @ AHR 138 (86%), MHR 148. Pegasus Turbo. Fast start, last place early. Strong run, good legs. Splits: 5:06, 5:11, 5:06, 5:01, 4:23. Cadence 174. RS 705. Cool, 6°C; calm. [H]
Wed
12 Jun
6 12.23pm. BBQ Stakes 6k in 37:00 (6:10/km) @ AHR 130 (81%), MHR 144. Clifton Ligier. Steady effort with the usual hill walks. Legs felt pretty good. Beautiful afternoon for winter in Canberra. RS 802. Cloudy, 13°C; breezy. [M]
Thu
13 Jun
nil Rest day. Drive to Nowra. Walk in the late afternoon.
Fri
14 Jun
nil Rest day. Air Museum tour etc.
Sat
15 Jun
nil Rest day. Morning trip to Berry, drive to Canberra in the afternoon.
Sun
16 Jun
3.1 3.43pm. Race: Fadden Pines Cross Country (handicap) 2,500m - 7th in 12:34 (5:02/km) @ AHR 138 (86%), MHR 150. Zoom Fly SP. Splits: 5:06, 5:08, 2:20. Cadence 176. Felt good, caught Jim in the last 500m. RS 694. Sunny, 12°C; calm. [B]
Week 24 28k - Good Pub Runners and Fadden Pines XC. Weight 75.2kg. 193km last 4 weeks.


DateKms Comments
Mon
17 Jun
6.6 6.14pm. Race: Street Orienteering, Campbell 6.6k in 45:06 (6:50/km) @ AHR 124 (78%), MHR 137. Beacon STR13. B-Course 15 controls, 1st back (surprisingly). Hilly, quite a few walks. Good legs. Jim and Ricky won C. RS 847. Cold, 7°C; calm. [M]
Tue
18 Jun
nil Rest day. 8.05am flight to Sydney, then Hervey Bay arriving 12.30. Walk on the beach after lunch, icecream shop then dinner at the pub.
Wed
19 Jun
6.1 9.49am. Hervey Bay - west on Charlton Esplanade incl boardwalk and back in 41:24 (6:47/km) @ AHR 127 (79%), MHR 140. Clifton Ligier. Easy with legs not responding at all, feeling tired. One other runner. RS 862. Sunny, 15°C; breezy. [M]
Thu
20 Jun
   
Fri
21 Jun
   
Sat
22 Jun
   
Sun
23 Jun
   
Week 25 ??k -
Mon
24 Jun
   
Tue
25 Jun
   
Wed
26 Jun
   
Thu
27 Jun
   
Fri
28 Jun
   
Sat
29 Jun
   
Sun
30 Jun
   
Week 26 ??k -
Mon
1 Jul
   
Tue
2 Jul
   
Wed
3 Jul
   
Thu
4 Jul
   
Fri
5 Jul
   
Sat
6 Jul
   
Sun
7 Jul
   
Week 27 ??k -
Mon
8 Jul
   
Tue
9 Jul
   
Wed
10 Jul
   
Thu
11 Jul
   
Fri
12 Jul
   
Sat
13 Jul
  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
14 Jul
   
Week 28 ??k


Goal: 5k faster than 24:00.

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.