How Ewen runs ... my running diary for 2022

Ewen's Running Diary - 2022

This page is my running diary for 2022. Clicking here will scroll this page to week 52.
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 2022 - Race 5k faster than 26 minutes.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022, 2023, 2024

Date	Kms	Comments
Mon 3 Jan	6.2	12.07pm. Speedygeese PH, total moving 46:06 (7:26/km) @ AHR 125 (80%), MHR 145. NB Beacon 3. 'Spider' 8 x hills around Parly House from centre track, run down, walk up the hill. Legs OK. Cadence 159. RS 929. Sunny, 26°C; calm. [V]
Tue 4 Jan	6	12.22pm. Lake Stakes Reverse 6k in 40:38 (6:46/km) @ AHR 123 (78%), MHR 143. Invincible. 3k with Ken in 19:58 then random walk/run intervals. Splits: 6:46, 6:30, 6:42, 6:10, 7:04, 7:24. Cadence 157. RS 833. Sunny, 25°C; calm. [V]
Wed 5 Jan	7.2 3	12.24pm. BBQ Stakes Reverse 6k in 39:06 (6:31/km) @ AHR 131 (83%), MHR 142. NB 1080v11. Steady pace, usual walks, 13th/25. RET team won. Warm-up 1.2k. Splits: 6:34, 6:46, 7:02, 6:39, 6:13, 5:40. Cadence 159. RS 854. Warm, 25°C; breezy. [H] 6.49pm. Theo Trail short, downhill path to Ern Florence in 18:18 (6:06/km) @ AHR 120 (76%), MHR 130. NB Beacon 3. Easy, rolling the legs over. Splits: 6:10, 5:59, 6:09. Cadence 167. RS 732. Mild, 21°C; breezy. [M]
Thu 6 Jan	7.5	12.07pm. Speedygeese PH, total moving 52:48 (7:02/km) @ AHR 123 (78%), MHR 135. NB Beacon 3. Court 5 relays, team with Ruth. 18 runners, one dog. Champagne after for Geoff's 732 day streak. Cadence 164. RS 866. Humid, 26°C; calm. [M]
Fri 7 Jan	9.6	12.17pm. Customs H'cap 5k in 30:12 (6:02/km) @ AHR 130 (83%), MHR 143. Invincible. MAF effort +. Wet weather rules, with Thommo out. Splits: 6:10, 6:08, 6:07, 5:57, 5:50. Cadence 167. Warm-up/down 4.6k PH. RS 785. Rainy, 22°C; breezy. [M]
Sat 8 Jan	7.7 5.3	8.03am. Tuggers Parkrun 5k - 119th in 31:57 (6:23/km) @ AHR 124 (79%), MHR 132. Invincible. Steady MAF HR run. 2.7k warm-down with Ken. Splits: 12s to start, 6:28, 6:28, 6:14, 6:18, 6:17. Cadence 167. RS 792. Humid, 17°C; calm. [M] 7.20pm. Race: Athletics ACT Stromlo 5k Road - 41st/50 in 26:13 (5:15/km) @ AHR 142 (90%), MHR 150. Pegasus Turbo. 5 laps, caught Jim after 1.5k, then two others then solo. Splits: 5:00, 5:06, 5:13, 5:19, 5:16 +18s. Cadence 173. Warm-up strides. RS 745. Warm, 24°C; calm. [B]
Sun 9 Jan	8.5	7.08pm. Clockwise Mt Tuggers to Lawrence Wackett in 62:06 (7:18/km) @ AHR 115 (73%), MHR 140. NB 1080v10N. Easy Interval Method - 11 x 500m, 250m walk recoveries. Runs mostly flat or downhill. Cadence 148. RS 840. Cloudy, 22°C; breezy. [V]
Week 01	61k - Happy with the Stromlo 5k race. Weight 73.5kg.
Mon 10 Jan	7.2	12.07pm. Speedygeese PH, total moving 55:12 (7:40/km) @ AHR 119 (76%), MHR 134. NB Beacon-3. Easy west side court 8 250m loops, random partner relays. 15 runners. Cadence 161. RS 912. Sunny, 28°C; humid. [M]
Tue 11 Jan	8.2	12.22pm. Lake Stakes 6k in 41:06 (6:51/km) @ AHR 119 (76%), MHR 138. Invincible. Easy Interval Method - 3k in 19:54 then 6 x 250m at 5:00/km, 250m walk recoveries. 15th from 19. Cadence 152. RS 815. Warm, 24°C; calm. [V]
Wed 12 Jan	8 3	12.24pm. BBQ Stakes 6k in 39:31 (6:35/km) @ AHR 127 (81%), MHR 141. NB 1080v11. Steady, the usual walks, 23rd from 41. Splits: 6:44, 7:04, 5:50, 7:08, 5:43, 6:48. Cadence 159. Warm-up 2k. RS 836. Warm, 24°C; breezy. [M] 6.27pm. Theo Trail short, downhill path to Ern Florence in 17:00 (5:40/km) @ AHR 124 (79%), MHR 136. NB Beacon 3. Steady/easy, faster than last week. Splits: 5:48, 5:26, 5:46. Cadence 170. RS 703. Mild, 21°C; breezy. [M]
Thu 13 Jan	8.5	12.06pm. Speedygeese PH, total moving 61:54 (7:17/km) @ AHR 112 (71%), MHR 134. NB Beacon 3. Flagpole relays in a team with Ruth and Caroline. Striding out on the downs. 12 runners. Cadence 160. RS 816. Sunny, 23°C; calm. [M]
Fri 14 Jan	10.4	12.24pm. Race: Customs H'cap 5k in 28:12 (5:38/km) @ AHR 134 (85%), MHR 152. Invincible. Chased Jimmy first 1.5k, tempo effort. Splits: 5:37, 5:42, 5:46, 5:42, 5:25. Cadence 169. Warm-up/down 5.4k PH. RS 756. Sunny, 24°C; calm. [H]
Sat 15 Jan	10.4	8.00am. Tuggers Parkrun 5k - 102nd in 29:44 (5:57/km) @ AHR 132 (84%), MHR 140. Invincible. Chased Ken for 3k. Warm-up with Browny, down solo. Splits: 6s to start, 6:06, 6:04, 5:55, 5:48, 5:45. Cadence 168. RS 785. Damp, 17°C; calm. [H]
Sun 16 Jan	9	6.44pm. Anticlockwise Mt Tuggers in 70:30 (7:50/km) @ AHR 113 (72%), MHR 139. NB 1080v11. EIM - 18 x 300m, 200m walk recoveries. Mostly around 10k effort. Legs improved during the run. Cadence 142. RS 885. Warm, 28°C; calm. [V]
Week 02	64k - Good week and okay Customs Joggers 5k. Weight 73.2kg.
Mon 17 Jan	9.1	12.06pm. Speedygeese PH, total moving 67:03 (7:22/km) @ AHR 123 (78%), MHR 143. NB Beacon 3. Flagpole relays in a team with Michael and Warrick. Shorter triangle, less recovery. 14 runners. Cadence 156. RS 906. Overcast, 27°C; calm. [V]
Tue 18 Jan	6	12.11pm. Lake Stakes 6k in 45:15 (7:33/km) @ AHR 125 (80%), MHR 140. Invincible. After Covid Booster in the morning. Easy with Thommo, 250m run/walk intervals. Path flooded, steady rain. Cadence 141. RS 943. Raining, 18°C; calm. [V]
Wed 19 Jan	8 3	12.23pm. BBQ Stakes 6k in 40:33 (6:46/km) @ AHR 125 (80%), MHR 139. NB 1080v11. Steady, longer walks, 27th from 37. Splits: 7:23, 7:14, 6:30, 7:32, 5:23, 6:20. Cadence 154. Warm-up 2k. RS 845. Cloudy, 20°C; breezy. [M] 7.00pm. Theo Trail short, downhill path to Ern Florence in 17:18 (5:46/km) @ AHR 125 (80%), MHR 136. NB Beacon 3. Steady/easy, HR data an educated guess. Splits: 5:50, 5:38, 5:50. Cadence 168. RS 721. Mild, 17°C; breezy. [M]
Thu 20 Jan	8	12.07pm. Speedygeese PH, total moving 62:24 (7:48/km) @ AHR 120 (76%), MHR 130. NB Beacon 3. Flagpole relays in a team with Ruth and Kylie. Striding out, easier than Monday. 12 runners. Cadence 156. RS 936. Overcast, 18°C; windy. [V]
Fri 21 Jan	9.7	12.24pm. Race: Customs H'cap 5k in 26:59 (5:24/km) @ AHR 142 (90%), MHR 152. Invincible. Chased Jimmy and Kerron. Hard effort. Splits: 5:30, 5:28, 5:28, 5:26, 5:07. Cadence 170. Warm-up/down 4.7k PH. RS 766. Cloudy, 20°C; breezy. [B]
Sat 22 Jan	8.3	8.00am. Tuggers Parkrun 5k - 146th in 32:47 (6:33/km) @ AHR 122 (78%), MHR 134. Invincible. Steady MAF, gradually catching Ken. Tired legs. 3.3k warm-down. Splits: 7s to start, 6:40, 6:36, 6:29, 6:26, 6:29. Cadence 161. RS 800. Sunny, 16°C; calm. [M]
Sun 23 Jan	10.8	6.52pm. Theo track, Charles River, Isabella Plains, Drakeford, Calwell in 67:18 (6:14/km) @ AHR 122 (78%), MHR 134. Invincible. Steady MAF effort run. Legs good. Cadence 165. RS 760. Mild, 23°C; calm. [M]
Week 03	63k - Good week and Customs 5k. Weight 73.2kg.
Mon 24 Jan	8.1	12.06pm. Speedygeese PH, total moving 61:48 (7:38/km) @ AHR 111 (71%), MHR 139. NB Beacon 3. East side 'triangle' relays with Judith and Peter. Long warm-down with Ruth and Jenny. Striding out in places. Cadence 156. RS 847. Sunny, 23°C; calm. [M]
Tue 25 Jan	8.6 4.8	12.21pm. Lake Stakes 6k in 40:45 (6:48/km) @ AHR 121 (77%), MHR 139. Invincible. Easy Interval Method - 3k in 19:38 then 6 x 250m at 5:00/km, 250m walk recoveries. 11th from 15. Warm-up 2.6k. Cadence 153. RS 822. Warm, 24°C; calm. [V] 5.47pm. Race: Pub Runners Edgar's 5k (4.8k), in 26:45 (5:34/km) @ AHR 140 (89%), MHR 151. NB Beacon. Turkey Run (watch in pocket). Felt good, course PB. 40+ runners. Splits: 6:23, 5:21, 5:29, 5:55, 5:15. Cadence 170. RS 780. Warm, 26°C; calm. [B]
Wed 26 Jan	10.1	6.24pm. Theo track, Paperbark to Banks, Lake Gordon lap in 62:03 (6:09/km) @ AHR 124 (79%), MHR 135. Invincible_2. Steady MAF effort run. Legs and movement good. Cadence 165. RS 762. Sunny, 24°C; breezy. [M]
Thu 27 Jan	8 3	12.24pm. BBQ Stakes 6k in 40:03 (6:41/km) @ AHR 129 (82%), MHR 139. NB 1080v11. Steady effort, the usual walks. 17th from 22. Splits: 6:55, 7:06, 6:02, 7:37, 5:35, 6:38. Cadence 159. Warm-up 2k. RS 861. Sunny, 24°C; breezy. [M] 6.45pm. Theo Trail short, downhill path to Ern Florence in 18:25 (6:08/km) @ AHR 117 (75%), MHR 127. Invincible. Easy low HR run. Legs good. Splits: 6:00, 6:03, 6:22. Cadence 166. RS 718. Warm, 26°C; calm. [M]
Fri 28 Jan	9.8	12.24pm. Race: Customs H'cap 5k in 28:32 (5:42/km) @ AHR 139 (89%), MHR 153. Beacon 3. Chased Jimmy, headwind coming back. Splits: 5:41, 5:41, 5:49, 5:50, 5:31. Cadence 170. Warm-up/down 4.8k PH. RS 793. Overcast, 24°C; windy. [B]
Sat 29 Jan	9.2	8.01am. Tuggers Parkrun 5k - 135th in 31:47 (6:21/km) @ AHR 127 (81%), MHR 138. Invincible. Steady MAF progression with tired legs. 1k warm-up. 3.2k warm-down. Splits: 5s to start, 6:45, 6:25, 6:12, 6:12, 6:08. Cadence 166. RS 807. Humid, 22°C; calm. [M]
Sun 30 Jan	10.1	6.01pm. Charles River, Isabella Plains, Drakeford, Calwell in 66:48 (6:37/km) @ AHR 120 (76%), MHR 132. Invincible. Steady MAF effort run. Legs a little tired. Cadence 164. RS 794. Humid, 25°C; calm. [M]
Week 04	71k - Good week and Pubrun. Weight 73.6kg. 259km last 4 weeks.

Date	Kms	Comments
Mon 31 Jan	7.7	12.01pm. Speedygeese PH and Dog Park total moving 55:57 (7:16/km) @ AHR 111 (71%), MHR 135. NB Beacon 3. Easy warm-up at PH then drove to Dog Park for more easy running (protest at PH). Cadence 157. RS 807. Cloudy, 26°C; humid. [M]
Tue 1 Feb	9 5	12.22pm. Lake Stakes 6k in 41:54 (6:59/km) @ AHR 120 (76%), MHR 151. Invincible. Easy Interval Method - 3k in 19:54 then 6 x 250m at 5:00/km, 250m walk recoveries. 7th from 15. Cadence 152. RS 838. Humid, 28°C; calm. [V] 6.17pm. Race: CR Summer Series: Stromlo 5k - 31st in 28:21 (5:40/km) @ AHR 140 (89%), MHR 152. Peg Turbo. Ahead of Jim early, slowed 2nd lap. Splits: 5:32, 5:22, 5:43, 5:23, 5:51 +30s. Cadence 170. RS 793. Humid, 26°C; calm. [B]
Wed 2 Feb	9	12.23pm. BBQ Stakes Reverse 6k in 39:42 (6:37/km) @ AHR 126 (80%), MHR 141. NB 1080v11. Steady, usual walks, 20th/29. Others won. Warm-down 3k. Splits: 7:02, 7:02, 6:57, 6:34, 6:30, 5:25. Cadence 156. RS 834. Humid, 21°C; sunny. [M]
Thu 3 Feb	10	12.06pm. Speedygeese Dog Park total moving 68:45 (6:53/km) @ AHR 117 (74%), MHR 140. NB Beacon 3. Intervals - 10 x 300m, 100m walk recoveries on the oval, long warm-down. Six runners. Cadence 158. RS 804. Mild, 19°C; sunny. [V]
Fri 4 Feb	10.2	12.25pm. Race: Customs H'cap 5k in 27:21 (5:28/km) @ AHR 136 (87%), MHR 145. Invincible. Chased Jimmy, headwind going out. Splits: 5:31, 5:40, 5:31, 5:26, 5:13. Cadence 170. Warm-up/down 5.2k. RS 744. Cloudy, 19°C; windy. [B]
Sat 5 Feb	8	8.00am. Tuggers Parkrun 5k - 135th in 32:38 (6:32/km) @ AHR 122 (78%), MHR 138. Invincible. Steady easy with Don R. 3k warm-down with Ken. Splits: 5s to start, 7:00, 6:52, 6:37, 6:16, 5:48. Cadence 166. RS 796. Mild, 14°C; breezy. [M]
Sun 6 Feb	10.2	6.44pm. Charles River, Isabella Plains, Drakeford, Calwell in 67:06 (6:35/km) @ AHR 117 (74%), MHR 130. Vaporfly NEXT%. 10 x 750m with 250m walk recoveries. Felt good, around 5:40 pace runs. Cadence 153. RS 770. Cool, 17°C; breezy. [V]
Week 05	69k - Good week and races. Weight 74.2kg.
Mon 7 Feb	9.3 5.9	12.06pm. Speedygeese Dog Park total moving 65:30 (7:03/km) @ AHR 115 (73%), MHR 142. NB Beacon 3. Two person relays, 300m run, 100m walk recoveries. Long warm-down. 15 runners. Cadence 164. RS 810. Sunny, 21°C; calm. [M] 5.20pm. Fadden/Gowrie orienteering, 5.9k in 43:24 (7:21/km) @ No HR data (forgot strap). NB Beacon-3. C course clockwise getting 12/20 controls. Lost a few minutes finding #2. Tired legs. Cadence 153. Sunny, 20°C; breezy. [V]
Tue 8 Feb	8.5 6.1	12.22pm. Lake Stakes Reverse 6k in 43:06 (7:11/km) @ AHR 111 (71%), MHR 133. Invincible. 500m run/250m walk intervals for 3k then 250m run/walk intervals. Cadence 145. Warm-up 2.5k. RS 797. Sunny, 21°C; calm. [V] 6.15pm. Race: CR Summer Series: Telopea Park 2k - 8th in 10:11 (5:05/km) @ AHR 142 (90%), MHR 153. Peg Turbo. Slow start, caught some 2k and 4k runners. Good legs. Warm-up/down 4.1k. Cadence 174. RS 723. Sunny, 22°C; calm. [B]
Wed 9 Feb	8.2	12.22pm. BBQ Stakes 6k in 40:23 (6:44/km) @ AHR 128 (82%), MHR 142. NB 1080v11. Steady effort, the usual walks. 20th from 35. Splits: 7:05, 7:14, 6:16, 7:31, 5:36, 6:36. Cadence 159. Warm-down 2.2k. RS 862. Sunny, 24°C; calm. [M]
Thu 10 Feb	9	12.07pm. Speedygeese Dog Park total moving 66:00 (7:20/km) @ AHR 118 (75%), MHR 137. NB Beacon 3. Oval easy intervals dodging the mower. Long warm-down with Ruth. 10 runners. Cadence 156. RS 865. Sunny, 28°C; calm. [M]
Fri 11 Feb	9	12.25pm. Race: Customs H'cap 5k in 27:56 (5:35/km) @ AHR 136 (87%), MHR 149. Invincible. 16th/23. Chased walking Jimmy. Tempo effort. Splits: 5:40, 5:50, 5:41, 5:36, 5:09. Cadence 170. Warm-up/down 4k. RS 760. Sunny, 23°C; breezy. [B]
Sat 12 Feb	9.1	8.01am. Tuggers Parkrun 5k - 127th in 30:11 (6:02/km) @ AHR 131 (83%), MHR 146. Invincible. Steady progression catching Ken. 600m warm-up, 3.5k warm-down. Splits: 5s to start, 6:29, 6:18, 6:11, 5:54, 5:14. Cadence 168. RS 791. Mild, 15°C; breezy. [H]
Sun 13 Feb	6.5	1.53pm. Theo track, Conder, back around Calwell High in 45:36 (7:01/km) @ AHR 112 (71%), MHR 133. Invincible. Easy Interval Method - 9 x 500m, 250m walk recoveries. Very easy. Legs good. Cadence 147. RS 786. Sunny, 24°C; calm. [V]
Week 06	71k - Good week and Telopea Park XC. Weight 73.8kg.
Mon 14 Feb	10.8	12.03pm. Speedygeese Dog Park total moving 76:06 (7:03/km) @ AHR 120 (76%), MHR 143. NB Beacon 3. Easy intervals, 200s and 400s, walk recoveries. Long warm-down. 12 runners. Cadence 160. RS 846. Sunny, 25°C; calm. [V]
Tue 15 Feb	8.6 7	12.22pm. Lake Stakes 6k in 41:20 (6:53/km) @ AHR 120 (76%), MHR 139. Invincible. 3k in 19:10 then 250m run/walk intervals back. 10th from 18. Cadence 151. Warm-up 2.6k. RS 827. Sunny, 28°C; calm. [V] 6.17pm. Race: CR Summer Series: Museum 5k - 34th in 26:49 (5:22/km) @ AHR 145 (92%), MHR 154. Peg Turbo 2. Steady start, strong middle, okay finish. Splits: 5:19, 5:26, 5:23, 5:21, 5:20. Cadence 173. 2k warm-down. RS 778. Warm, 28°C; calm. [B]
Wed 16 Feb	8	12.22pm. BBQ Stakes 6k in 40:12 (6:42/km) @ AHR 127 (81%), MHR 141. NB 1080v11. Steady effort, the usual walks. 19th from 39. Splits: 7:08, 7:19, 6:12, 7:14, 5:43, 6:29. Cadence 158. Warm-down 2k. RS 851. Hot, 27°C; calm. [M]
Thu 17 Feb	11.2	6.09pm. Clockwise Mt Tuggers, Gordon, Bonython trail to Lake Tuggers in 74:15 (6:38/km) @ AHR 125 (80%), MHR 135. NB 1080v11. Easy low HR run, a few short walks after 7k. Legs good. Cadence 159. RS 829. Warm, 27°C; breezy. [M]
Fri 18 Feb	9.7	12.24pm. Race: Customs H'cap 5k in 28:08 (5:38/km) @ AHR 134 (85%), MHR 144. Invincible. 11th/20. Chased Thommo and Jim. Tempo. Splits: 5:44, 5:40, 5:41, 5:33, 5:30. Cadence 168. Headwind back. Warm-up/down from PH. RS 754. Sunny, 26°C; windy. [B]
Sat 19 Feb	9.3	8.00am. Tuggers Parkrun 5k - 128th in 31:09 (6:14/km) @ AHR 126 (80%), MHR 139. Invincible. Easy progression catching Ken. 1k warm-up, 3.3k warm-down. Splits: 18s to start, 6:34, 6:29, 6:16, 5:54, 5:38. Cadence 166. RS 785. Mild, 14°C; calm. [M]
Sun 20 Feb	10.3	6.20pm. Charles River, Isabella Plains, Drakeford, Calwell in 66:48 (6:29/km) @ AHR 120 (76%), MHR 132. Invincible. Steady MAF effort run. Legs and energy okay. Cadence 165. RS 778. Warm, 28°C; breezy. [M]
Week 07	75k - Good week and Museum 5k race. Weight 73.6kg.
Mon 21 Feb	10.2	12.08pm. Speedygeese PH, total moving 78:40 (7:43/km) @ AHR 112 (71%), MHR 135. NB Beacon 3. Court 8 relays, team with Kathy and Peter. 13 runners. Long warm-down. Cadence 154. RS 864. Sunny, 27°C; breezy. [M]
Tue 22 Feb	8.6 5.2	12.22pm. Lake Stakes 6k in 40:48 (6:48/km) @ AHR 116 (74%), MHR 138. Invincible. 3k in 19:15 then 250m run/walk intervals back. 13th from 19. Cadence 152. Warm-up 2.6k. RS 789. Sunny, 21°C; calm. [V] 6.16pm. Race: CR Summer Series: Weston Park 5k - 32nd in 26:57 (5:23/km) @ AHR 138 (88%), MHR 149. Invincible. Easy early with Jim and Carolina, then a lady in red. Splits: 5:23, 5:17, 5:29, 5:28, 5:21. Cadence 171. Strides warm-up. RS 743. Overcast, 19°C; breezy. [B]
Wed 23 Feb	6 6.2	12.25pm. BBQ Stakes 6k in 40:24 (6:44/km) @ AHR 126 (80%), MHR 142. NB 1080v11. Steady, the usual walks. Between showers. 37th from 45. Splits: 6:57, 7:30, 6:05, 7:23, 5:46, 6:33. Cadence 158. RS 848. Humid, 24°C; calm. [M] 6.46pm. Clockwise Mt Tuggers to Calwell path in 40:58 (6:36/km) @ AHR 116 (74%), MHR 127. Invincible. Easy steady run, walking the hill. Legs good. Cadence 163. RS 766. Humid, 22°C; calm. [M]
Thu 24 Feb	8	12.06pm. Speedygeese PH, total moving 66:30 (8:19/km) @ AHR 117 (75%), MHR 138. NB Beacon 3. West side hill repeats x 18 on the gentle grassy hill. Tired. Very humid! 11 runners. Cadence 152. RS 973. Humid, 25°C; calm. [M]
Fri 25 Feb	6.8	12.23pm. Race: Customs H'cap 5.2k Calver in 28:50 (5:33/km) @ AHR 133 (85%), MHR 147. Invincible. With Warrick, Barb and Peter out. Splits: 5:59, 5:34, 5:27, 5:23, 5:48+. 6th from 24. Cadence 170. Warm-down 1.8k. RS 737. Overcast, 22°C; calm. [H]
Sat 26 Feb	9.1	8.01am. Race: Wagga Parkrun 5k - 36th in 28:14 (5:39/km) @ AHR 136 (87%), MHR 148. Invincible. Progression, rough early, good second half, catching runners. Splits: 5:49, 5:43, 5:37, 5:28, 5:29 +8s. Cadence 170. Warm-up 1k, down 3k. RS 768. Humid, 20°C; calm. [H]
Sun 27 Feb	9	5.40pm. Wagga - Lake Rd, anticlockwise Lake Albert, Henwood Pk in 61:15 (6:48/km) @ AHR 121 (77%), MHR 132. Invincible. Easy recovery run, some walks after 5k. Legs okay. One other runner. Cadence 158. RS 823. Humid, 30°C; calm. [M]
Week 08	69k - Good week and Weston Park 5k. Weight 73.5kg. 284km last 4 weeks.

Date	Kms	Comments
Mon 28 Feb	9.4	6.02pm. Wagga - Lake Rd, clockwise Lake Albert, Red Hill Rd, Meadow St in 62:18 (6:38/km) @ AHR 121 (77%), MHR 130. Invincible. Easy recovery run, short walk at the end. Five other runners. Cadence 164. RS 802. Overcast, 29°C; calm. [M]
Tue 1 Mar	8 6.2	12.22pm. Lake Stakes Reverse 6k in 41:09 (6:52/km) @ AHR 117 (75%), MHR 137. Invincible. 3k in 19:01 then 250m run/walk intervals. Finished 7th from 14. Cadence 151. Warm-up 2k. RS 802. Overcast, 23°C; calm. [V] 6.17pm. Race: CR Summer Series: Barrenjoey Dr 5k - 25th/37 in 27:20 (5:28/km) @ AHR 140 (89%), MHR 150. Peg Turbo. Slow start, chased Jim and Hugh first lap, then a lady and child. Splits: 5:37, 5:33, 5:32, 5:37, 5:01. Cadence 173. Warm-down 1.2k. RS 765. Overcast, 19°C; calm. [B]
Wed 2 Mar	8	12.20pm. BBQ Stakes Reverse 6k in 39:43 (6:37/km) @ AHR 123 (78%), MHR 134. NB 1080v11. Steady, usual walks, 17th/38. RET won. Warm-up 2k. Splits: 6:49, 6:54, 7:25, 6:43, 6:12, 5:30. Cadence 159. RS 814. Light rain, 18°C; windy. [M]
Thu 3 Mar	10.7	12.05pm. Speedygeese PH, total moving 77:30 (7:15/km) @ AHR 123 (78%), MHR 135. NB Beacon. Easy effort, Rose Garden 200s x 10, short walk after the jog back recovery. 7 runners. Long warm-down. Cadence 159. RS 891. Sunny, 23°C; breezy. [M]
Fri 4 Mar	10	12.24pm. Race: Customs H'cap 5.2k Calver in 28:46 (5:32/km) @ AHR 138 (88%), MHR 149. Invincible. Chased Thommo, Kerron and Lloyd. Splits: 5:50, 5:36, 5:27, 5:24, 5:47+. 6th from 21. Cadence 169. Warm-up/down 4.8k. RS 763. Sunny, 25°C; windy. [B]
Sat 5 Mar	9	8.02am. Tuggers Parkrun 5k - 118th in 29:55 (5:59/km) @ AHR 129 (82%), MHR 145. Invincible. Progression catching Jim and Ken. 4k warm-down. Good legs. Splits: 6s to start, 6:23, 6:05, 5:50, 5:56, 5:35. Cadence 169. RS 772. Overcast, 19°C; calm. [M]
Sun 6 Mar	8.5	6.07pm. Clockwise Mt Tuggers full lap in 59:06 (6:57/km) @ AHR 120 (76%), MHR 140. Invincible. Easy steady run, walking the hills. Legs okay. Cadence 155. RS 834. Overcast, 22°C; windy. [M]
Week 09	70k - Good week and Barrenjoey XC race. Weight 73.8kg.
Mon 7 Mar	6.5 4.2	12.09pm. Speedygeese PH, total moving 47:03 (7:14/km) @ AHR 118 (75%), MHR 135. NB Beacon 3. Court 8 relays, easy jogging around the loop. 12 runners. Cadence 163. RS 854. Overcast, 22°C; windy. [M] 1.43pm. Street Orienteering, O'Malley in 37:12 (8:51/km) @ AHR 107 (68%), MHR 119. NB Beacon 3. D-course getting 8/20 controls. Very easy, walking the hills. #20 didn't register, so an extra. Cadence 141. RS 948. Sunny, 22°C; breezy. [M]
Tue 8 Mar	7.6	12.22pm. Lake Stakes 6k in 39:45 (6:38/km) @ AHR 118 (75%), MHR 137. Invincible. Easy Intervals, 6 x 750m, 250m walk recoveries. About 10k race pace effort. 6th from 16. Cadence 153. Warm-up 1.6k. RS 782. Light rain, 20°C; windy. [V]
Wed 9 Mar	8	12.21pm. BBQ Stakes 6k in 38:48 (6:28/km) @ AHR 129 (82%), MHR 140. NB 1080v11. Steady, the usual walks, felt okay. 17th from 47. Splits: 6:47, 6:59, 5:51, 7:02, 5:37, 6:21. Cadence 161. Warm-up 2k. RS 834. Sunny, 20°C; windy. [M]
Thu 10 Mar	10.3	6.03pm. Charles River, Isabella Plains, Drakeford, Calwell in 66:03 (6:25/km) @ AHR 117 (75%), MHR 135. Invincible. Steady MAF effort run. Legs took a while to warm up. Cadence 164. RS 750. Mild, 17°C; windy. [M]
Fri 11 Mar	10	12.24pm. Race: Customs H'cap 5.2k Calver in 29:14 (5:37/km) @ AHR 137 (87%), MHR 147. Invincible. Progression chasing Warrick first 3k. Splits: 5:57, 5:38, 5:40, 5:27, 5:52+. 15th from 19. Cadence 170. Warm-up/down 5k. RS 770. Sunny, 19°C; calm. [B]
Sat 12 Mar	9.5	8.00am. Tuggers Parkrun 5k - 124th in 32:38 (6:32/km) @ AHR 121 (77%), MHR 136. Invincible. 500m run/250m walk out, run back. 3.5k warm-down. Splits: 10s to start, 7:35, 6:32, 6:41, 5:55, 5:45. Cadence 158. RS 790. Sunny, 16°C; calm. [M]
Sun 13 Mar	10.5	6.27pm. Clockwise Mt Tuggers to Lawrence Wackett in 85:03 (8:06/km) @ AHR 106 (68%), MHR 132. Invincible. Easy Interval Method - 22 x 300m, 200m walk recoveries. Runs mostly flat or downhill. Cadence 142. RS 859. Fine, 20°C; calm. [V]
Week 10	66k - Okay week, steady Customs race. Weight 73.6kg.
Mon 14 Mar	9.3	12.09pm. Speedygeese PH, total moving 71:30 (7:41/km) @ AHR 115 (73%), MHR 139. NB Beacon 3. Flagpole relays in a team with Kylie and Emily. Striding out on the downs. 25 runners, 2 dogs. Cadence 154. RS 884. Sunny, 23°C; calm. [V]
Tue 15 Mar	8.8 7	12.22pm. Lake Stakes 6k in 40:45 (6:48/km) @ AHR 116 (74%), MHR 134. Invincible. Easy Interval Method - 3k in 19:06 then 6 x 250m, 250m walk recoveries. 6th from 15. Cadence 152. RS 788. Overcast, 21°C; calm. [V] 6.16pm. Race: CR Summer Series: Black Mt Peninsula 5k - 26th in 28:00 (5:36/km) @ AHR 138 (88%), MHR 148. Peg Turbo. Chased Tracie at a distance. Legs good. Grass long. Splits: 5:37, 5:40, 5:41, 5:38, 5:23. Cadence 172. RS 772. Mild, 18°C; calm. [B]
Wed 16 Mar	10	12.21pm. BBQ Stakes 6k in 39:15 (6:33/km) @ AHR 124 (79%), MHR 138. NB 1080v11. Steady, the usual walks. 20th from 41. Splits: 6:54, 7:03, 6:02, 7:06, 5:35, 6:27. Cadence 160. Warm-down 4k to visit Jim at CH. RS 811. Cloudy, 20°C; calm. [M]
Thu 17 Mar	12.3	5.14pm. Charles River, Isabella Plains, Drakeford, Gordon, Conder in 79:15 (6:27/km) @ AHR 120 (76%), MHR 130. Invincible. Steady MAF effort run. Legs okay. Very sweaty. Cadence 164. RS 773. Humid, 22°C; overcast. [M]
Fri 18 Mar	10.3	12.24pm. Race: Customs H'cap 5.2k Calver in 29:26 (5:40/km) @ AHR 142 (90%), MHR 155! NB Beacon 3. Chasing Warrick 4k. Tired legs from last night's run. Splits: 5:50, 5:37, 5:41, 5:35, 6:00+. 14th from 27. Cadence 171. Warm-up/down 5.3k. RS 804. Sunny, 25°C; calm. [B]
Sat 19 Mar	9.1	8.01am. Tuggers Parkrun 5k - 138th in 31:42 (6:20/km) @ AHR 129 (82%), MHR 139. Invincible. Easy, slight progression. 1k warm-up, 3k down. Splits: 8s to start, 6:44, 6:26, 6:17, 6:11, 5:56. Cadence 167. RS 818. Sunny, 16°C; calm. [M]
Sun 20 Mar	6	3.03pm. Street Orienteering, Deakin in 44:06 (7:21/km) @ AHR 120 (76%), MHR 139. NB Beacon 3. C-course getting 12/20 controls. Steady with walks on the hills. Tired. No mistakes. Cadence 151. RS 882. Sunny, 26°C; warm. [M]
Week 11	73k - Good week and BMP 5k XC race. Weight 72.9kg.
Mon 21 Mar	10.3	12.11pm. Speedygeese PH, total moving 74:40 (7:15/km) @ AHR 124 (79%), MHR 148. NB Beacon 3. Rec Place hill sprints, 15 x 120m, jog back recoveries. 12 runners. Long warm-down. Legs OK. Cadence 158. RS 899. Sunny, 21°C; calm. [V]
Tue 22 Mar	8.7 5	12.21pm. Lake Stakes 6k 30th Anniversary Reverse in 41:45 (6:58/km) @ AHR 118 (765%), MHR 138. Invincible. 3k in 19:34 then 6 x 250m, 250m walk recoveries. 16th from 24. Cadence 152. RS 821. Sunny, 27°C; calm. [V] 6.20pm. Race: CR Summer Series: Stromlo 5k - 25th in 28:11 (5:38/km) @ AHR 138 (88%), MHR 152. Peg Turbo. Chased Peter and Tracie. Good legs. Splits: 5:37, 5:34, 5:48, 5:21, 5:41 +10s. Cadence 171. RS 778. Fine, 26°C; calm. [B]
Wed 23 Mar	8.5	12.21pm. BBQ Stakes 6k in 40:24 (6:44/km) @ AHR 126 (80%), MHR 140. NB 1080v11. Steady, the usual walks. 24th from 42. Splits: 6:59, 7:17, 6:16, 7:35, 5:40, 6:33. Cadence 159. Warm-down jog/walk 2.5k. RS 848. Sunny, 24°C; calm. [M]
Thu 24 Mar	13.1	2.30pm. Theo trail, Lanyon shops, Gordon, Bonython trail to Lake Tuggers in 92:45 (7:05/km) @ AHR 112 (71%), MHR 129. Invincible. EIM 13 x 750m, 250m walk recoveries. Legs good. Cadence 153. RS 793. Overcast, 17°C; calm. [V]
Fri 25 Mar	10.8	12.24pm. Race: Customs H'cap Calver in 28:24 (5:41/km) @ AHR 132 (84%), MHR 144. Invincible. Tempo effort progression run. Splits: 5:51, 5:48, 5:42, 5:34, 5:29. 13th from 19. Cadence 169. Warm-up/down from Russell. RS 750. Sunny, 20°C; breezy. [H]
Sat 26 Mar	9.5	8.02am. Tuggers Parkrun 5k - 131st in 30:09 (6:02/km) @ AHR 129 (82%), MHR 143. Invincible. Easy, then progression. 4.5k warm-up/down. Splits: 16s to start, 6:19, 6:11, 6:03, 5:49, 5:31. Cadence 168. RS 778. Sunny, 14°C; calm. [M]
Sun 27 Mar	6.3	5.32pm. Theo Trail, Conder O/B, path down to and around Calwell High in 40:48 (6:29/km) @ AHR 116 (74%), MHR 126. Invincible. Steady, easy even effort, legs good. Much cooler. Cadence 164. RS 751. Mild, 19°C; breezy. [M]
Week 12	72k - Good Stromlo XC race. Weight 73.8kg. 281km last 4 weeks.

Date	Kms	Comments
Mon 28 Mar	9.2 6	12.09pm. Speedygeese Dog Park total 63:06 (6:52/km) @ AHR 117 (74%), MHR 142. NB Beacon 3. Intervals, relaxed - 5 x 40s, 10 x 20s, 10 x 10s. Warm-down with Geoff. Eight runners. Cadence 157. RS 802. Warm, 23°C; sunny. [V] 1.43pm. Street Orienteering, Turner in 45:18 (7:33/km) @ AHR 113 (72%), MHR 130. NB Beacon 3. C-course getting 12/20 controls. Easy, walking the hills. With Jim, just beat the rain. Cadence 149. RS 853. Stormy, 20°C; calm. [V]
Tue 29 Mar	7.3 5	12.22pm. Lake Stakes 6k in 41:40 (6:57/km) @ No HR (strap rusty connection). Invincible. Easy Interval Method - 3k in 19:45 then 6 x 250m, 250m walk recoveries. 14th from 18. Cadence 152. RS ---. Overcast, 20°C; calm. [V] 6.30pm. Theo Trail, Conder O/B, path down to Ern Florence in 32:40 (6:32/km) @ AHR 119 (76%), MHR 129. Invincible. Steady, very easy running. Legs good. HR strap back working. Cadence 163. RS 777. Mild, 19°C; breezy. [M]
Wed 30 Mar	8.5	12.21pm. BBQ Stakes 6k in 40:40 (6:47/km) @ AHR 129 (82%), MHR 142. NB 1080v11. Steady, the usual walks. 27th from 43. Splits: 6:45, 7:22, 6:22, 7:46, 5:33, 6:46. Cadence 157. Warm-down jog/walk 2.5k. RS 874. Sunny, 21°C; breezy. [M]
Thu 31 Mar	10	6.16pm. Charles River, Isabella Plains, Drakeford, Calwell in 73:20 (7:20/km) @ AHR 109 (69%), MHR 129. Invincible. EIM - 21 x 300m, 200m walk recoveries. Legs good, HR low. Cadence 145. RS 799. Cool, 13°C; windy! [V]
Fri 1 Apr	10.1	12.24pm. Race: Customs H'cap Calver in 27:45 (5:33/km) @ No HR (strap broken). Invincible. Windy! Headwind chasing Warrick out. Splits: 5:45, 5:47, 5:42, 5:21, 5:10. 5th from 20. Cadence 170. Warm-up/down from PH. RS ---. Sunny, 20°C; windy! [B]
Sat 2 Apr	9	8.01am. Tuggers Parkrun 5k - 155th in 31:48 (6:22/km) @ No HR (strap broken). Invincible. Easy, slight progression. 4k cranes warm-down. Splits: 17s to start, 6:34, 6:20, 6:18, 6:08, 6:11. Cadence 168. RS ---. Overcast, 11°C; windy. [M]
Sun 3 Apr	7.3	3.05pm. Clockwise Mt Tuggers to Calwell path in 53:00 (7:16/km) @ No HR (strap broken). NB 1080v10N. Easy Interval Method - 10 x 500m, 250m walk recoveries. Saw Tyson walking. Cadence 148. RS ---. Sun/cloud, 16°C; breezy. [V]
Week 13	72k - Okay Customs Joggers 5k. Weight 74.4kg.
Mon 4 Apr	10.6	12.08pm. Speedygeese PH, total moving 71:18 (6:44/km) @ No HR (strap broken). NB Beacon 3. East side 'triangle' relays with Claire and Bron. Outer trail long warm-down. 14 runners, one dog. Cadence 166. RS ---. Sunny, 19°C; calm. [V]
Tue 5 Apr	8.2 5	12.22pm. Lake Stakes Reverse 6k in 41:03 (6:51/km) @ No HR (strap broken). Invincible. 3k in 18:51 then 6 x 250m, 250m walk recoveries. 11th from 17, two dogs. Cadence 153. Warm-up 2.2k. RS ---. Sunny, 20°C; calm. [V] 5.26pm. Theo Trail, Conder flat O/B, downhill path to Tharwa Drive trail in 31:18 (6:16/km) @ AHR 124 (79%), MHR 134. Invincible. Testing new HR chest strap. Splits: 6:11, 6:11, 6:10, 5:56, 6:21. Cadence 167. RS 776. Mild, 22°C; calm. [M]
Wed 6 Apr	9	12.21pm. BBQ Stakes Reverse 6k in 38:51 (6:29/km) @ AHR 126 (80%), MHR 140. NB 1080v11. Steady, usual walks, 21st/39. RET team won. Warm-down 3k. Splits: 6:49, 6:56, 6:56, 6:35, 6:09, 5:17. Cadence 159. RS 816. Overcast, 18°C; calm. [M]
Thu 7 Apr	10.6	3.44pm. Anticlockwise Mt Tuggers in 80:00 (7:33/km) @ AHR 115 (73%), MHR 135. Invincible. EIM - 14 x 500m, 250m walk recoveries. Mostly around 10k effort. Between showers. Muddy in places. Cadence 146. RS 868. Overcast, 14°C; calm. [V]
Fri 8 Apr	9.8	12.08pm. Race: Customs H'cap 5.2k Calver in 30:43 (5:54/km) @ AHR 129 (82%), MHR 142. Invincible. Tired legs, steady sub-tempo. Splits: 6:22, 5:52, 5:46, 5:48, 6:01+. ??th from 22. Cadence 168. Warm-down 4.6k. RS 762. Overcast, 25°C; calm. [M]
Sat 9 Apr	9.6	8.02am. Tuggers Parkrun 5k - 120th in 31:29 (6:18/km) @ AHR 125 (80%), MHR 138. Invincible. Easy, slight progression. 1k warm-up, 3.6k down. Splits: 15s to start, 6:40, 6:20, 6:06, 6:10, 5:58. Cadence 168. RS 787. Overcast, 16°C; calm. [M]
Sun 10 Apr	10.5	9.10pm. Watching the Canberra Marathon in 1:24:54 (8:05/km) @ Didn't wear HR strap. Invincible. Ran down Parkes Way, some walks, then mostly walking with Ken from 34 to 41km. Very easy. Cadence 142. RS ---. Cloud to sun, 17°C; calm. [V]
Week 14	73k - Steady training week. Weight 74.2kg.
Mon 11 Apr	8.3 3.5	12.12pm. Speedygeese PH, total 58:54 (7:06/km) @ AHR 121 (77%), MHR 137. NB Beacon 3. 'Spider' 8 x hills from centre track, run down, walk up. Legs OK. Outer trail warm-down, Geoff and Bron. Cadence 162. RS 859. Cloudy, 23°C; calm. [V] 2.00pm. Street Orienteering, Pearce in 24:52 (7:06/km) @ AHR 120 (76%), MHR 136. NB Beacon 3. D-course getting 8/20 controls. Easy course, walking the last hill, no mistakes. Cadence 156. RS 853. Overcast, 22°C; calm. [V]
Tue 12 Apr	9	12.22pm. Lake Stakes 6k in 40:06 (6:41/km) @ AHR 121 (74%), MHR 138. Invincible. Easy Interval Method - 3k in 18:33 then 6 x 250m, 250m walk recoveries. 7th from 17. Cadence 154. RS 809. Sunny, 16°C; calm. [V]
Wed 13 Apr	10.3	12.21pm. BBQ Stakes 6k in 38:44 (6:27/km) @ AHR 131 (83%), MHR 146. NB 1080v11. Faster than usual. 11th from 33. Splits: 6:23, 6:52, 5:39, 7:47, 5:15, 6:38. Cadence 160. Warm-up and down 4.3k. RS 846. Sunny, 17°C; calm. [H]
Thu 14 Apr	10	2.33pm. Charles River, Isabella Plains, Drakeford, Calwell in 65:15 (6:32/km) @ AHR 120 (76%), MHR 141. Invincible. EIM - 3k warm-up then 7 x 750m, 250m walk recoveries. Legs good, Beautiful day! Cadence 158. RS 783. Sunny, 21°C; calm. [V]
Fri 15 Apr	5.1	10.41am. Clockwise Mt Tuggers to Calwell path in 33:06 (6:29/km) @ AHR 125 (80%), MHR 135. Invincible. Easy steady run, walking the hill. Legs feeling yesterday's run. Cadence 165. RS 811. Fine, 17°C; calm. [M]
Sat 16 Apr	8.1	4.05pm. Wagga - Meadow St, Lakeside Drive to Boat Club, back after drinks in 54:12 (6:41/km) @ AHR 117 (75%), MHR 136. Invincible. Anne and Dot (on bike) going out, solo back. 750m run/250m walk intervals. Cadence 155. RS 783. Sunny, 24°C; calm. [V]
Sun 17 Apr	9	4.45pm. Wagga - Lake Rd to lake anticlockwise and back in 57:40 (6:24/km) @ AHR 125 (80%), MHR 133. Invincible. Steady running with a short walk on Red Hill. Three other runners, lots of walkers. Cadence 164. RS 801. Overcast, 23°C; calm. [V]
Week 15	63k - Easier week with no races. Weight 73.8kg.
Mon 18 Apr	10	4.15pm. Anticlockwise Mt Tuggers plus east Theo trail in 70:18 (7:02/km) @ No HR data, wrong strap. NB 1080v11. Steady easy running with walks on the hills. One other runner. Cadence 146. RS ---. Overcast, 21°C; calm. [V]
Tue 19 Apr	9	12.20pm. Lake Stakes 6k in 40:13 (6:42/km) @ AHR 120 (76%), MHR 139. Invincible. Easy Interval Method - 3k mostly with Thommo in 18:36 then 6 x 250m, 250m walk recoveries. 13th from 21. Cadence 153. RS 804. Overcast, 16°C; calm. [V]
Wed 20 Apr	9.1	12.21pm. BBQ Stakes 6k in 38:33 (6:26/km) @ AHR 132 (84%), MHR 143. NB 1080v11. Faster up the hill. 14th from 43. Splits: 6:20, 6:55, 5:54, 7:14, 5:20, 6:44. Cadence 159. Warm-up 3.1k. RS 848. Sunny, 19°C; breezy. [H]
Thu 21 Apr	10.4	12.07pm. Speedygeese PH, total moving 76:48 (7:23/km) @ AHR 115 (73%), MHR 140. NB Beacon 3. Flagpole relays in a team with Ruth, Cathy and Caroline. Striding out on downs. 7 runners. Long warm-down. Cadence 153. RS 849. Sunny, 18°C; calm. [M]
Fri 22 Apr	10.6	12.25pm. Race: Customs H'cap 5k in 28:45 (5:45/km) @ AHR 135 (86%), MHR 148. Invincible. 9th/12. Progression tempo effort. Splits: 5:53, 5:55, 5:47, 5:37, 5:33. Cadence 167. Warm-up/down from PH. RS 776. Cloudy, 16°C; calm. [H]
Sat 23 Apr	10.3	8.02am. Race: Tuggers Parkrun 5k - 88th in 27:46 (5:33/km) @ AHR 135 (86%), MHR 149. Invincible. Chasing Ken, good legs. 1k warm-up, 4k down. Splits: 7s to start, 5:59, 5:35, 5:35, 5:21, 5:09. Cadence 170. RS 750. Overcast, 7°C; calm. [H]
Sun 24 Apr	8.6	4.24pm. Anticlockwise Mt Tuggers in 66:45 (7:46/km) @ AHR 112 (71%), MHR 134. Invincible. EIM - 17 x 300m, 200m walk recoveries. Mostly around 10k effort. Legs eventually felt good. Cadence 141. RS 869. Sunny, 16°C; calm. [V]
Week 16	68k - Good week. Weight 73.8kg. 276km last 4 weeks.

Date	Kms	Comments
Mon 25 Apr	10.2	10.04am. Race: Sri Chinmoy Cooleman Clip 5k (4.8k) - 17th/58 in 32:16 (6:43/km) @ AHR 137 (87%), MHR 149. Invincible. Followed Jim 1k, then others. Course PB. Felt good, 2nd M60. Splits: 8:42, 5:31, 7:11, 6:49, 5:22. Warm-up oval, down watch 10k. Cadence 155. RS 921. Sunny, 14°C; calm. [H]
Tue 26 Apr	9.5	12.22pm. Lake Stakes 6k in 41:24 (6:54/km) @ AHR 118 (75%), MHR 137. Invincible. Easy Interval Method - 3k with Jim in 18:47 then 6 x 250m, 250m walk recoveries. 9th from 18. Tired legs. Warm-up 3.5k. Cadence 151. RS 814. Cloudy, 17°C; calm. [V]
Wed 27 Apr	8	12.21pm. BBQ Stakes 6k in 38:36 (6:26/km) @ AHR 133 (85%), MHR 146. NB 1080v11. Chased Ken up the hill. 13th from 35. Beat the rain. Splits: 6:28, 6:47, 5:51, 7:00, 5:14, 7:01. Cadence 160. Warm-up 2k. RS 856. Overcast, 15°C; calm. [H]
Thu 28 Apr	12.5	3.50pm. Theo east trail up then clockwise Mt Tuggers in 90:03 (7:12/km) @ AHR 119 (76%), MHR 134. Invincible. Walked hills first 5k then mostly 750m runs with 250m walk recoveries. Cadence 151. RS 857. Overcast, 18°C; humid. [M]
Fri 29 Apr	10.1	12.23pm. Race: Customs H'cap 5k in 29:07 (5:49/km) @ AHR 133 (85%), MHR 141. Invincible. 10th/21. Steady tempo effort. Splits: 5:48, 5:48, 5:47, 5:53, 5:51. Cadence 169. Warm-up/down from PH. RS 775. Sunny, 21°C; windy. [H]
Sat 30 Apr	10	4:22pm. Race: Theodore 'parkrun' 5k in 26:06 (5:13/km) @ AHR 133 (85%), MHR 143. Invincible. Trail then down bikepath to Charles River. Hard tempo. Felt good. Splits: 5:11, 5:05, 5:16, 5:17, 5:14. Cadence 171. Warm-down 5k. RS 694. Sunny, 15°C; breezy. [H]
Sun 1 May	10.1	3.08pm. Race: Fadden Pines Cross Country 2,500m - 8th in 14:01 (5:36/km) @ AHR 133 (85%), MHR 142. Peg Turbo-1. Splits: 5:48, 5:48, 2:25. Cadence 172. Caught Jim at 400m then a couple of kids. Long warm-down. RS 746. Sunny, 17°C; calm. [H]
Week 17	70k - Good week and Sri Chinmoy Cooleman Clip race. Weight 74.3kg.
Mon 2 May	8.7 4.1	12.08pm. Speedygeese PH, total moving 59:54 (6:53/km) @ AHR 116 (74%), MHR 132. NB Beacon 3. West side footpath intervals, 200s/400s. 11 runners. Long warm-down. Cadence 162. RS 799. Sunny, 16°C; calm. [M] 2.07pm. Street Orienteering, Kaleen in 30:52 (7:32/km) @ AHR 112 (76%), MHR 133. NB Beacon 3. D-course getting 8/20 controls. First 7 with Rog, walking the hills. Easy running. Cadence 150. RS 843. Sunny, 17°C; calm. [V]
Tue 53 May	9.2	12.20pm. Lake Stakes Reverse 6k in 41:45 (6:58/km) @ AHR 118 (75%), MHR 135. Invincible. 3k in 19:07 then 250m run/walk intervals. Finished 5th from 19. Jimmy won. Cadence 152. Warm-up 3.2k. RS 821. Sunny, 19°C; calm. [V]
Wed 4 May	10.1	12.21pm. BBQ Stakes Reverse 6k in 38:22 (6:24/km) @ AHR 130 (83%), MHR 141. NB 1080v11. Chased Rog, 16th/44. RET team won. Warm-up/down 4.1k. Splits: 6:25, 6:43, 6:40, 6:23, 6:01, 5:48. Cadence 160. RS 831. Damp, 14°C; calm. [M]
Thu 5 May	11	12.07pm. Speedygeese PH, total moving 75:30 (6:52/km) @ AHR 120 (77%), MHR 146. NB Beacon 3. West side 650m intervals x 6 with standing recoveries of about 1 minute. 7 runners. Long warm-down. Cadence 162. RS 824. Cloudy, 16°C; calm. [V]
Fri 6 May	10.3	12.23pm. Race: Customs H'cap 5k in 27:30 (5:30/km) @ AHR 140 (89%), MHR 149. Invincible. Chased Jim and Rog, headwind back. Splits: 5:37, 5:32, 5:35, 5:26, 5:20. Cadence 170. Warm-up/down 5.3k PH. RS 770. Sunny, 11°C; windy. [H]
Sat 7 May	9.5	8.01am. Tuggers Parkrun 5k - 111th in 29:53 (5:59/km) @ AHR 131 (83%), MHR 147. Invincible. Easy early, then chased Ken. 1k warm-up, 3.5k down. Splits: 8s to start, 6:23, 6:14, 5:55, 5:46, 5:27. Cadence 169. RS 783. Cloudy, 5°C; brezy. [H]
Sun 8 May	6	3.13pm. Race: Fadden Pines Cross Country 2,500m - 7th in 13:43 (5:29/km) @ AHR 138 (88%), MHR 149. Peg Turbo-1. Splits: 5:50, 5:20, 2:33. Cadence 176. Jim's 200th run! Caught him after 200m. Good legs, neg split. RS 757. Sunny, 16°C; calm. [B]
Week 18	69k - Good Fadden Pines race. Weight 74.3kg.
Mon 9 May	10.1	3.15pm. Mt Tuggers to Calwell, Tharwa Drive, Banks, Pocket Ave, Tom Roberts in 65:18 (6:28/km) @ AHR 121 (77%), MHR 132. Invincible. Steady easy jogging all the way, a couple of photo stops. Cadence 166. RS 782. Overcast, 15°C; calm. [M]
Tue 10 May	9.3	12.20pm. Lake Stakes 6k in 40:48 (6:48/km) @ AHR 118 (75%), MHR 139. Invincible. Easy Interval Method - 3k in 18:45 then 6 x 250m, 250m walk recoveries. 7th from 18. 250s felt good. Warm-up 3.2k. Cadence 154. RS 802. Cloudy, 15°C; calm. [V]
Wed 11 May	8	12.21pm. BBQ Stakes 6k in 38:32 (6:25/km) @ AHR 129 (82%), MHR 145. NB 1080v11. Chased Rog then Niki. 7th from 38. Beat the rain. Splits: 6:24, 6:41, 5:38, 7:38, 5:22, 6:39. Cadence 160. Warm-up 2k. RS 828. Overcast, 13°C; calm. [M]
Thu 12 May	14	2.50pm. Clockwise Mt Tuggers, Drakeford Dr, Isabella, Charles River in 1:44:42 (7:29/km) @ AHR 113 (72%), MHR 134. Invincible. Easy Intervals - 18 x 500m, 250m walk recoveries. Lots of puddles! Cadence 147. RS 845. Raining, 14°C; calm. [V]
Fri 13 May	10.4	12.24pm. Race: Customs H'cap 5k in 28:34 (5:43/km) @ AHR 133 (85%), MHR 146. Invincible. Caught Jim at 1.5k, Rog after 4k. Tired legs. Splits: 5:52, 5:43, 5:43, 5:43, 5:33. Cadence 169. Warm-down CB 5.4k PH. RS 760. Sun/cloud, 18°C; calm. [H]
Sat 14 May	10.4	8.01am. Tuggers Parkrun 5k - 117th in 30:32 (6:06/km) @ AHR 128 (82%), MHR 138. Invincible. Easy early, then faster. 1k warm-up, 3.4k down. Splits: 7s to start, 6:19, 6:13, 6:06, 5:58, 5:49. Cadence 169. RS 782. Overcast, 14°C; calm. [M]
Sun 15 May	6.3	10.14pm. Race: Sri Chinmoy Stromlo Strides, 24th in 36:51 (5:51/km) @ AHR 132 (84%), MHR 149. Invincible. With Jim for 1k, usual walks. 1st M60. Muddy in places. Splits: 5:37, 5:47, 6:21, 7:51, 4:56, 5:10 +. Cadence 165. RS 772. Overcast, 15°C; calm. [H]
Week 19	68k - Good week and Sri Chinmoy trail race. Weight 74.5kg.
Mon 16 May	8.9 3.4	12.04pm. Speedygeese PH, total moving 58:42 (6:36/km) @ AHR 120 (76%), MHR 131. NB Beacon 3. West side footpath intervals 400, 200 jog, 200m x 4, easy effort. 14 runners. Cadence 168. RS 791. Sunny, 17°C; windy. [M] 2.04pm. Street Orienteering, Isabella Plains in 23:33 (6:56/km) @ AHR 119 (76%), MHR 133. NB Beacon 3. D-course getting 8/20 controls. Easy jogging with walks. Jim did a C course. Cadence 158. RS 824. Sunny, 17°C; breezy. [M]
Tue 17 May	9.5	12.19pm. Lake Stakes 6k in 42:30 (7:05/km) @ AHR 114 (73%), MHR 134. Invincible. Easy Interval Method - 3k in 18:55 then 6 x 250m, 250m walk recoveries. 6th from 13. Legs a little tired. Warm-up 3.5k. Cadence 154. RS 808. Sunny, 14°C; windy. [V]
Wed 18 May	10.1	12.21pm. BBQ Stakes 6k in 38:33 (6:25/km) @ AHR 132 (84%), MHR 145. NB 1080v11. Chased Rog. 12th from 43. Tempo effort at times. Splits: 6:30, 6:37, 5:34, 7:04, 4:58, 7:32. Cadence 160. Warm-down 4.1k. RS 848. Sunny, 13°C; windy. [H]
Thu 19 May	11.4	12.07pm. Speedygeese PH, total moving 77:45 (6:49/km) @ AHR 123 (78%), MHR 136. NB Beacon. Easy effort, Rose Garden 200s x 10, short recoveries between. 11 runners. Long trail lap warm-down. Cadence 166. RS 839. Sunny, 12°C; breezy. [M]
Fri 20 May	10.7	12.24pm. Race: Customs H'cap 5k in 26:36 (5:19/km) @ AHR 144 (92%), MHR 153. NB Beacon. With Kerron going out, chasing Jim back. 3rd/18. Felt good. Splits: 5:35, 5:32, 5:21, 5:14, 4:54. Cadence 174. Warm-up/down PH. RS 766. Sunny, 13°C; calm. [B]
Sat 21 May	9.3	8.00am. Tuggers Parkrun 5k - 124th in 32:32 (6:30/km) @ AHR 123 (78%), MHR 134. Invincible. Very easy, short walk at halfway. 4.3k warm-down. Splits: 6s to start, 6:48, 6:24, 6:52, 6:11, 6:11. Cadence 164. RS 800. Cold, 5°C; calm. [M]
Sun 22 May	2.5	3.15pm. Race: Fadden Pines Cross Country 2,500m - 17th in 14:09 (5:40/km) @ AHR 137 (87%), MHR 147. Beacon. Splits: 5:42, 5:50, 2:35. Cadence 174. Soft grass. Stomach upset earlier in the day. RS 775. Sunny, 15°C; calm. [B]
Week 20	66k - Good week and Customs 5k. Weight 74.8kg. 273km last 4 weeks.

Date	Kms	Comments
Mon 23 May	11.5	12.08pm. Speedygeese PH, total moving 75:54 (6:36/km) @ AHR 124 (79%), MHR 139. NB Beacon 3. Reconciliation Place hill reps x 15. Central Basin lap warm-down. Steady effort. 10 runners. Cadence 167. RS 818. Sunny, 14°C; windy. [V]
Tue 24 May	9.6	12.19pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 122 (78%), MHR 138. Invincible. Easy Interval Method - 3k in 18:10 then 6 x 250m, 250m walk recoveries. 7th from 17. Legs okay. Warm-up 3.6k. Cadence 153. RS 832. Sunny, 16°C; calm. [V]
Wed 25 May	10.1	12.22pm. BBQ Stakes 6k in 38:45 (6:28/km) @ AHR 129 (82%), MHR 146. NB 1080v11. 7th from 35. Up to a hard effort the first 5k. Splits: 6:37, 6:44, 5:32, 7:01, 5:23, 7:17. Cadence 161. Warm-up/down 4.1k. RS 833. Cloudy, 14°C; calm. [M]
Thu 26 May	10.2	12.08pm. Speedygeese PH, total moving 66:40 (6:32/km) @ AHR 123 (78%), MHR 149. NB Beacon 3. West side footpath intervals - 4 x 400m down to 4:30/km pace, jogs back. Long warm-down. 8 runners. Cadence 165. RS 804. Sunny, 16°C; windy. [V]
Fri 27 May	10.2	12.25pm. Race: Customs H'cap 5k in 27:20 (5:28/km) @ AHR 138 (88%), MHR 149. Invincible. Russ left me going out, catching Warrick back. 13th/16. Felt OK. Splits: 5:29, 5:34, 5:32, 5:28, 5:17. Cadence 172. Warm-up/down PH. RS 754. Sun/cloud, 16°C; calm. [B]
Sat 28 May	9.3	3.12pm. Clockwise Mt Tuggers, Tharwa Drive, Theo central path in 63:36 (6:50/km) @ AHR 122 (78%), MHR 135. Invincible. Steady easy jogging with a few short walks. Chased by a dog! After rain. Cadence 161. RS 834. Overcast, 14°C; calm. [M]
Sun 29 May	2.5	3.00pm. Race: Fadden Pines Cross Country 2,500m - 5th in 14:23 (5:45/km) @ AHR 134 (85%), MHR 145. Beacon. Splits: 6:06, 5:36, 2:41. Cadence 176. Muddy. With Jim first 750m then ahead. RS 771. Sunny, 12°C; calm. [B]
Week 21	63k - Good week, okay Customs and Fadden Pines. Weight 75.3kg.
Mon 30 May	7.7	4.05pm. Lawrence W, Calwell Shops, Johnson Dr and back in 49:15 (6:24/km) @ AHR 123 (78%), MHR 132. Invincible. Sticking to paths and roads due to the wet. Some very light rain. Steady run. Cadence 168. RS 787. Cold, 19°C; calm. [M]
Tue 31 May	7	12.20pm. Lake Stakes 6k in 39:33 (6:36/km) @ AHR 122 (78%), MHR 141. Invincible. Easy Interval Method - 3k in 17:36 then 6 x 250m, 250m walk recoveries. 1st from 16, one dog. Warm-up 1k. Cadence 156. RS 804. Cold, 6°C; windy. [V]
Wed 1 Jun	8	12.24pm. BBQ Stakes Reverse 6k in 38:26 (6:24/km) @ AHR 131 (83%), MHR 141. NB 1080v11. Steady pace, 6th (3rd in team)/33. RET team won. Warm-up 2k. Splits: 6:27, 6:41, 6:54, 6:20, 5:57, 5:44. Cadence 164. RS 839. Cold, 7°C; breezy. [H]
Thu 2 Jun	8	1.52pm. Theo trail downhill, east side, Ambo station, back around HS in 49:48 (6:14/km) @ AHR 130 (83%), MHR 138. Invincible. Steady running about MAF effort. Enjoying a warmish sunny day. Cadence 168. RS 809. Sunny, 10°C; calm. [M]
Fri 3 Jun	10.2	12.25pm. Race: Customs H'cap 5.3k Detour Course in 30:25 (5:44/km) @ AHR 135 (86%), MHR 144. Invincible.Took a while to warm up. ??th/17. Legs OK. Splits: 5:44, 5:43, 5:52, 5:46, 5:47+. Cadence 171. Warm-up/down PH. RS 775. Cloudy, 9°C; calm. [B]
Sat 4 Jun	8.2	8.03am. Tuggers Parkrun 5k - 104th in 29:59 (6:00/km) @ AHR 129 (82%), MHR 147. Invincible. Easy early, caught Jimmy at Maccas. 3.2k warm-down. Splits: 10s to start, 6:16, 6:05, 6:03, 5:55, 5:30. Cadence 170. RS 774. Cold, 4°C; calm. [M]
Sun 5 Jun	2.5	2.56pm. Race: Fadden Pines Cross Country 2,500m - 8th in 13:59 (5:36/km) @ AHR 136 (87%), MHR 147. Beacon. Splits: 5:55, 5:38, 2:26. Cadence 177. Muddy again. Chased Jim first 750m then ahead. RS 761. Cold, 9°C; windy. [B]
Week 22	51k - Okay week and Fadden Pines XC race. Weight 75.3kg.
Mon 6 Jun	8.1 2.9	12.07pm. Speedygeese PH, total moving 51:12 (6:19/km) @ AHR 128 (82%), MHR 145. NB Beacon 3. West side footpath intervals, 3 x 800m, 800m jog recoveries. 11 runners. Cadence 170. RS 809. Cloudy, 8°C; windy. [V] 2.04pm. Street Orienteering, Farrer in 19:30 (6:43/km) @ AHR 120 (76%), MHR 133. NB Beacon 3. D-course getting 8/20 controls. Easy jogging with a few walks. Jim did a C course. Cadence 158. RS 808. Cloudy, 9°C; windy. [M]
Tue 7 Jun	7	11.05am. Lake Stakes Reverse 6k in 40:32 (6:45/km) @ AHR 125 (80%), MHR 138. Invincible. Ran early (time keeper) 3k steady then 3 x 500m, 250m walk recoveries. Warm-up to and from the car. Cadence 160. 15 runners. RS 844. Cold, 7°C; windy. [V]
Wed 8 Jun	8.1	12.21pm. BBQ Stakes 6k in 39:10 (6:32/km) @ AHR 132 (84%), MHR 148. NB 1080v11. 11th from 40. Up to a hard effort first 5k. Muddy. Splits: 6:17, 6:38, 5:40, 7:43, 5:14, 7:25. Cadence 159. Warm-up 2.1k. RS 862. Sunny, 9°C; breezy. [H]
Thu 9 Jun	10	1.12pm. Clockwise Mt Tuggers, Gordon, Bonython trail to Lake Tuggers in 62:00 (6:12/km) @ AHR 130 (83%), MHR 139. Invincible. Easy steady run, a few short photo stops. Legs eventually good. Cadence 167. RS 806. Sunny, 9°C; windy. [M]
Fri 10 Jun	10.3	12.25pm. Race: Customs H'cap 5k in 27:27 (5:29/km) @ AHR 139 (89%), MHR 149. Invincible. Chased down Jimmy coming back, headwind. 4th/22. Felt OK. Splits: 5:23, 5:25, 5:33, 5:44, 5:22. Cadence 173. Warm-up/down PH. RS 763. Cool, 11°C; windy! [B]
Sat 11 Jun	8	8.00am. Tuggers Parkrun 5k - 113th in 30:26 (6:05/km) @ AHR 128 (82%), MHR 143. Invincible. Easy early, caught Jimmy at the turn. 3k warm-down. Splits: 9s to start, 6:34, 6:13, 6:12, 5:57, 5:31. Cadence 169. RS 779. Cold, -2°C; calm. [M]
Sun 12 Jun	2.5	3.09pm. Race: Fadden Pines Cross Country 2,500m - 7th in 13:56 (5:35/km) @ AHR 134 (85%), MHR 146. Beacon. Splits: 5:55, 5:35, 2:26. Cadence 177. Muddy again. Chased Jim first 1250m then ahead. RS 748. Sunny, 11°C; calm. [B]
Week 23	57k - Good week, okay Customs and Fadden Pines. Weight 75.3kg.
Mon 13 Jun	10.1	12.07pm. Speedygeese PH, total moving 68:03 (6:44/km) @ AHR 123 (78%), MHR 138. NB Beacon 3. West side hill repeats about 100m each. Long warm-down. Legs warmed into it. 9 runners. Cadence 168. RS 829. Cloudy, 6°C; calm. [V]
Tue 14 Jun	9	12.17pm. Lake Stakes 6k in 41:12 (6:52/km) @ AHR 116 (74%), MHR 135. Invincible. Easy Interval Method - 3k in 18:55 then 6 x 250m, 250m walk recoveries. 7th from 22, one dog. Warm-up 3k. Cadence 154. RS 797. Cold, 5°C; breezy. [V]
Wed 15 Jun	8	12.21pm. BBQ Stakes 6k in 39:27 (6:35/km) @ AHR 130 (83%), MHR 146. NB 1080v11. 11th from 35. Steady with a faster 3rd and 5th kms. Splits: 6:42, 6:53, 5:46, 7:41, 4:59, 7:12. Cadence 160. Warm-up 2k. RS 855. Sunny, 11°C; breezy. [M]
Thu 16 Jun	11.5	1.55pm. Clockwise Mt Tuggers, Gordon, Bonython trail to Lake Tuggers in 72:12 (6:17/km) @ AHR 128 (82%), MHR 140. Invincible (New). Easy steady run, two short photo stops. Legs a little tired. Cadence 168. RS 804. Overcast, 12°C; breezy. [M]
Fri 17 Jun	9.5	12.25pm. Race: Customs H'cap 5k in 26:58 (5:24/km) @ AHR 144 (92%), MHR 153. NB Beacon. Chased Richard, Niki, Jeff then Jimmy. 6th/26. Felt OK. Splits: 5:21, 5:24, 5:25, 5:27, 5:21. Cadence 175. Warm-up/down PH. RS 777. Mild, 12°C; calm. [B]
Sat 18 Jun	8.2	8.00am. Tuggers Parkrun 5k - 111th in 32:03 (6:25/km) @ AHR 125 (80%), MHR 141. Invincible. Easy, slight progression. 3k warm-down. Splits: 11s to start, 6:42, 6:31, 6:27, 6:16, 5:56. Cadence 167. RS 801. Cold, 1°C; calm. [M]
Sun 19 Jun	2.5	3.17pm. Race: Fadden Pines Cross Country 2,500m - 11th in 13:37 (5:27/km) @ AHR 135 (85%), MHR 150. Beacon. Splits: 5:46, 5:33, 2:18. Cadence 178. Handicap races, couldn't catch Jim. Muddy. RS 735. Sunny, 13°C; calm. [B]
Week 24	59k - Good week and Fadden Pines race. Weight 75.4kg. 230km last 4 weeks.

Date	Kms	Comments
Mon 20 Jun	6.5 4.5	12.06pm. Speedygeese PH, total moving 43:54 (6:45/km) @ AHR 126 (80%), MHR 149. NB Beacon 3. West side intervals, 2 x 930m loop plus drills and strides. 14 runners. Cadence 170. RS 851. Cloudy, 13°C; calm. [V] 2.04pm. Street Orienteering, Weston in 32:15 (7:10/km) @ AHR 120 (76%), MHR 129. NB Beacon 3. D-course getting 8/20 controls. Easy jogging with a few walks. Jim did a C course. Cadence 157. RS 860. Cloudy, 12°C; calm. [M]
Tue 21 Jun	6	12.24pm. Lake Stakes 6k in 42:33 (7:05/km) @ AHR 113 (72%), MHR 132. Invincible. Easy Interval Method - 3k in 19:54 then 6 x 250m, 250m walk recoveries. 7th from 12. After morning rain, no warm-up. Cadence 154. RS 801. Damp, 9°C; calm. [V]
Wed 22 Jun	7.5	12.22pm. BBQ Stakes 6k in 38:26 (6:24/km) @ AHR 129 (82%), MHR 146. NB 1080v11. 8th from 40. Steady with a faster 3rd and 5th kms. Splits: 6:27, 6:58, 5:41, 7:55, 5:04, 6:13. Cadence 160. Warm-up 1.5k. RS 826. Sunny, 11°C; calm. [M]
Thu 23 Jun	8.7	1.36pm. Charles River path down to Lake Tuggers, past new crane in 54:42 (6:17/km) @ AHR 125 (80%), MHR 134. Invincible. Easy steady run, one short photo stop. Headwind. Legs a little tired. Cadence 167. RS 786. Cloudy, 12°C; windy. [M]
Fri 24 Jun	9.5	12.25pm. Race: Customs H'cap 5k in 27:15 (5:27/km) @ AHR 138 (88%), MHR 147. Saucony ES. Chased Kerron, Niki, Rog. Jim far ahead, new Alphaflys! Headwind back. 8th/23. Splits: 5:27, 5:25, 5:30, 5:40, 5:13. Cadence 174. Warm-up/down PH. RS 752. Sunny, 13°C; windy! [B]
Sat 25 Jun	8.8	8.00am. Tuggers Parkrun 5k - 123rd in 31:31 (6:18/km) @ AHR 126 (80%), MHR 134. Invincible. Easy, slight progression. 800m warm-up, 3k warm-down. Splits: 15s to start, 6:33, 6:24, 6:16, 6:08, 5:55. Cadence 168. RS 794. Sunny, 6°C; calm. [M]
Sun 26 Jun	8.1 2.5	10.14am. Race: Sri Chinmoy Tuggeranong Trot 8k - 51st in 52:40 (6:30/km) @ AHR 131 (83%), MHR 139. NB Beacon. Moderate effort. Some very muddy bits. Splits: 6:53, 6:18, 6:14, 6:10, 6:37, 6:18, 6:52, 6:49. 3rd M60. Cadence 167. RS 852. Sunny, 8°C; calm. [H] 2.52pm. Race: Fadden Pines Cross Country 2,500m - 4th in 14:26 (5:46/km) @ AHR 135 (85%), MHR 148. Beacon. Splits: 6:12, 5:54, 2:20. Cadence 178. Handicap races, couldn't catch Jim. Muddy. RS 779. Sunny, 13°C; calm. [B]
Week 25	62k - Good week, okay Customs Joggers 5k race. Weight 75.1kg.
Mon 27 Jun	7 3.3	12.03pm. Speedygeese PH, total moving 51:45 (7:24/km) @ AHR 124 (79%), MHR 149. NB Beacon 3. West side 300m hill loops x 8, half lap fast, half jogging. Tired legs. 14 runners. Cadence 165. RS 917. Sunny, 10°C; breezy. [V] 2.01pm. Street Orienteering, Curtin in 25:42 (7:47/km) @ AHR 118 (75%), MHR 127. NB Beacon 3. D-course getting 8/20 controls. Easy jogging with a few walks. Jim did a C course. Cadence 154. RS 919. Sunny, 10°C; breezy. [M]
Tue 28 Jun	8	12.20pm. Lake Stakes 6k in 40:26 (6:44/km) @ AHR 119 (76%), MHR 139. Invincible. Easy Interval Method - 3k in 17:24 then 6 x 250m, 250m walk recoveries. 5th from 14. Warm-up 2k from the bus. Cadence 152. RS 802. Sunny, 11°C; calm. [V]
Wed 29 Jun	6	12.21pm. BBQ Stakes 6k in 39:20 (6:33/km) @ AHR 129 (82%), MHR 146. NB 1080v11. 16th from 35. A couple of surges vs Jimmy, faster 3rd and 5th ks. Splits: 6:59, 7:01, 5:26, 7:49, 4:48, 7:13. Cadence 158. RS 846. Sunny, 10°C; calm. [M]
Thu 30 Jun	7	12.06pm. Speedygeese PH, total moving 50:12 (7:10/km) @ AHR 119 (76%), MHR 138. Saucony ES. East side triangle relays in a team with Ken Eynon and Geoff. Steady effort. 9 runners. Cadence 165. RS 853. Sunny, 12°C; breezy. [V]
Fri 1 Jul	5	12.21pm. Race: Customs H'cap 5k in 28:12 (5:38/km) @ AHR 134 (85%), MHR 147. Invincible. Wet weather rules. Chased those ahead. Jim in the old shoes. 10th/18. Splits: 5:57, 5:51, 5:43, 5:30, 5:11. Cadence 172. No warm-up. RS 756. Damp, 7°C; breezy [B]
Sat 2 Jul	7.7	8.01am. Tuggers Parkrun 5k - 58th/115 in 31:36 (6:19/km) @ AHR 125 (80%), MHR 142. Invincible. Slow to slight progression. 2.7k warm-down. Splits: 13s to start, 6:32, 6:35, 6:25, 6:12, 5:39. Cadence 168. RS 790. Overcast, 7°C; windy. [M]
Sun 3 Jul	2.5	3.00pm. Race: Fadden Pines Cross Country 2,500m - 3rd in 14:35 (5:50/km) @ AHR 129 (82%), MHR 146. Beacon. Splits: 6:16, 5:34, 2:45. Cadence 175. Knee test (left knee a little niggly, warm to touch, after parkrun yesterday) went okay. First half lap with Jim then solo, chasing kids in the 2k race. Muddy still. RS 753. Cold, 10°C; breezy. [H]
Week 26	46k - Lighter week. Maintaining fitness. Weight 75.3kg.
Mon 4 Jul	4.6	2.06pm. Street Orienteering, Scullin in 30:40 (6:40/km) @ AHR 124 (79%), MHR 135. NB Beacon 3. C-course getting 12/20 controls. Easy jogging with a few walks. Knee OK. Jim did a B course. Cadence 164. RS 827. Cloudy, 11°C; windy. [M]
Tue 5 Jul	6	12.22pm. Lake Stakes Reverse 6k in 41:30 (6:55/km) @ AHR 120 (76%), MHR 139. Invincible. 3k in 18:25 then 250m run/walk intervals. 10th from 16. Headwind second half. Angel won. Cadence 152. No warm-up, knee OK. RS 830. Sunny, 9°C; windy! [V]
Wed 6 Jul	6	12.21pm. BBQ Stakes Reverse 6k in 39:18 (6:33/km) @ AHR 128 (82%), MHR 142. NB 1080v11. Steady pace, 16th from 35. Health team won. No warm-up. Splits: 6:41, 6:51, 6:55, 6:34, 6:23, 5:38. Cadence 160. RS 838. Sunny, 12°C; breezy. [M]
Thu 7 Jul	6	3.16pm. Theo track, Conder, back around Calwell High in 37:50 (6:18/km) @ AHR 122 (78%), MHR 133. Invincible. Steady MAF run, knee and legs okay. Splits: 6:18, 6:32, 6:18, 6:07, 6:14, 6:15. Cadence 168. RS 769. Sunny, 12°C; calm. [M]
Fri 8 Jul	5	12.25pm. Race: Customs H'cap 5k in 26:22 (5:16/km) @ AHR 142 (92%), MHR 152. Nike Alphafly. With Richard chasing Kerron out, headwind back. 1st/17. Felt good. Splits: 5:18, 5:09, 5:22, 5:31, 5:02. Cadence 176. Warm-up strides. RS 749. Sunny, 9°C; windy! [B]
Sat 9 Jul	7.4	8.00am. Tuggers Parkrun 5k - 122nd in 32:27 (6:29/km) @ AHR 124 (79%), MHR 133. Invincible. Easy, slight progression. Cold! 2.4k warm-down. Splits: 10s to start, 6:45, 6:27, 6:33, 6:15, 6:17. Cadence 167. RS 805. Sunny, -2°C; calm. [M]
Sun 10 Jul	2.5	2.52pm. Race: Fadden Pines Cross Country 2,500m - 4th in 13:56 (5:34/km) @ AHR 134 (85%), MHR 150. Beacon. Splits: 6:01, 5:40, 2:15. First lap warming up. No Jimmy (Covid). Cadence 175. RS 747. Sunny, 11°C; calm. [H]
Week 27	37k - OK week (knee fine). Good Customs 5k. Weight 75.4kg.
Mon 11 Jul	7 3.4	12.06pm. Speedygeese PH, total moving 49:48 (7:07/km) @ AHR 115 (73%), MHR 133. Saucony ES. West side Court 5 relays teamed with Neil and Craig. Fairly easy. 15 runners. Cadence 164. RS 818. Sunny, 11°C; calm. [V] 1.47pm. Street Orienteering, Forrest in 22:45 (6:41/km) @ AHR 119 (76%), MHR 133. Saucony ES. D-course getting 8/20 controls. Easy jogging with a few short walks. Not too hilly. Cadence 154. RS 796. Sunny, 12°C; calm. [M]
Tue 12 Jul	8	12.22pm. Lake Stakes 6k in 40:18 (6:43/km) @ AHR 117 (75%), MHR 135. Invincible. Easy Interval Method - 3k in 18:20 then 6 x 250m, 250m walk recoveries. 10th from 16. Warm-up 2k from the bus. Cadence 154. RS 786. Sunny, 10°C; calm. [V]
Wed 13 Jul	7.4	12.22pm. BBQ Stakes 6k in 39:47 (6:38/km) @ AHR 127 (81%), MHR 145. NB 1080v11. Steady pace, usual hill walks, 18th from 37. 1.4k warm-up. Splits: 6:37, 6:59, 5:41, 8:14, 5:18, 6:49. Cadence 158. RS 842. Sunny, 9°C; calm. [M]
Thu 14 Jul	9.3	12.07pm. Speedygeese PH, total moving 63:15 (6:48/km) @ AHR 118 (75%), MHR 136. Saucony ES. Grass oval, drills then 20 minutes of 30s fast, 20s jog, 2 sets. Outer trail warm-down. 7 runners. Cadence 166. RS 803. Sunny, 10°C; calm. [V]
Fri 15 Jul	5.4	12.26pm. Race: Customs H'cap 5k in 25:48 (5:10/km) @ AHR 140 (89%), MHR 152. Nike Alphafly. With Craig early, dropped off then chased others. 3rd/14. Felt good. Splits: 5:10, 5:12, 5:10, 5:15, 5:01. Cadence 177. Warm-up 400m. RS 722. Sunny, 10°C; breezy. [B]
Sat 16 Jul	10	1.16pm. Anticlockwise Mt Tuggers, half east Theo trail in 71:33 (7:09/km) @ AHR 120 (76%), MHR 134. Invincible. Steady easy run with hill walks. Recovery after yesterday's hard race. Cadence 155. RS 859. Sunny, 9°C; breezy. [M]
Sun 17 Jul	2.5	2.55pm. Race: Fadden Pines Cross Country 2,500m - 6th in 14:12 (5:41/km) @ AHR 131 (83%), MHR 145. Beacon. Splits: 6:02, 5:28, 2:42. Easy first 750m with Jimmy. Cadence 176. RS 744. Cloudy, 11°C; calm. [H]
Week 28	53k - Happy with the CJs 5k race. Weight 75.8kg. 198km last 4 weeks.

Date	Kms	Comments
Mon 18 Jul	7.1 3.9	12.04pm. Speedygeese PH, total moving 49:30 (6:58/km) @ AHR 115 (73%), MHR 135. Saucony ES. West side Court 8 relays (400m) teamed with Caroline. Fairly easy. 10 runners. Cadence 166. RS 802. Sunny, 9°C; calm. [V] 2.00pm. Street Orienteering, Ainslie in 26:30 (6:48/km) @ AHR 120 (76%), MHR 131. Saucony ES. D-course getting 8/20 controls. Easy running with a few short walks. Jimmy did a C course. Cadence 164. RS 815. Sunny, 11°C; calm. [M]
Tue 19 Jul	8.4	12.22pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 117 (75%), MHR 137. Invincible. Easy Interval Method - 3k in 19:04 then 6 x 250m, 250m walk recoveries. 13th from 17. Warm-up 2.4k from the bus. Cadence 153. RS 798. Sunny, 10°C; windy. [V]
Wed 20 Jul	8	12.21pm. BBQ Stakes 6k in 39:00 (6:30/km) @ AHR 133 (85%), MHR 148. NB 1080v11. Steady pace, the usual hill walks, 19th from 38. 2k warm-up. Splits: 6:37, 6:47, 5:37, 7:41, 5:01, 7:09. Cadence 158. RS 865. Sunny, 11°C; calm. [H]
Thu 21 Jul	6	12.03pm. Speedygeese PH, total moving 43:06 (7:11/km) @ AHR 117 (75%), MHR 131. Saucony ES. West side hill 300m circuits then elimination sprints (3rd). Fairly easy. 6 runners, one Teddy. Cadence 161. RS 840. Damp, 10°C; calm. [V]
Fri 22 Jul	7.3	12.26pm. Race: Customs H'cap 5k in 28:52 (5:46/km) @ AHR 136 (87%), MHR 146. Invincible. Steady to tempo effort. 24th/24. Splits: 5:51, 5:56, 5:43, 5:48, 5:34. Cadence 170. Warm-up 2.3k from PH. RS 785. Cloudy, 12°C; windy. [H]
Sat 23 Jul	5 6.1	8.02am. Tuggers Parkrun 5k - 129th in 33:42 (6:44/km) @ AHR 120 (76%), MHR 136. Invincible. Easy jogging with short walks. Splits: 10s to start, 7:38, 6:42, 6:41, 6:23, 6:08. Cadence 162. RS 809. Hazy, 4°C; calm. [M] 1.02pm. Race: CR - Runners Shop 5k - 20th in 25:33 (5:07/km) @ AHR 144 (92%), MHR 150. Nike Alphafly. Passed Jim after 200m, chased a lady to 1.5k, then solo with a lady well ahead, passed by a bloke with 400 to run. Splits: 5:06, 5:06, 5:08, 5:10, 5:03. Cadence 175. Very happy with that. Warm-up 1.1k with strides. RS 736. Hazy, 14°C; calm. [B]
Sun 24 Jul	2.5	3.07pm. Race: Fadden Pines Cross Country 2,500m - 7th in 13:43 (5:29/km) @ AHR 133 (85%), MHR 145. Peg Turbo. Splits: 6:02, 5:28, 2:42. First 750m with Jimmy, chasing runners. Cadence 175. RS 730. Sunny, 14°C; calm. [H]
Week 29	54k - Very good Runners Shop 5k. Weight 76.3kg.
Mon 25 Jul	7 4.1	12.06pm. Speedygeese PH, total moving 50:20 (7:11/km) @ AHR 115 (73%), MHR 138. Saucony ES. Warm-up/down from Yacht Club. East side new repeats loop. Fairly easy. 9 runners. Cadence 159. RS 827. Hazy, 13°C; calm. [V] 2.01pm. Street Orienteering, Kambah West in 26:36 (6:29/km) @ AHR 122 (78%), MHR 135. Saucony ES. D-course getting 8/20 controls. Easy with a few short walks. Jimmy did a C course. Cadence 163. RS 792. Hazy, 13°C; calm. [M]
Tue 26 Jul	8.2	12.22pm. Lake Stakes 6k in 41:45 (6:58/km) @ AHR 115 (73%), MHR 135. Invincible. Easy Interval Method - 3k in 19:05 then 5 x 250m, 250m walk recoveries. 11th from 15. Warm-up 2.2k from the bus. Cadence 153. RS 800. Overcast, 11°C; windy. [V]
Wed 27 Jul	nil	Rest day. Travel flying Canberra to Brisbane then to Hervey Bay, arriving 5pm, then to dinner.
Thu 28 Jul	7.3	4.30pm. Hervey Bay, total moving 47:12 (6:28/km) @ AHR 124 (79%), MHR 132. Saucony ES. Steady run west on Esplanade boardwalk to the big playground and back. Saw about eight other runners. Cadence 168. RS 802. Warm, 18°C; breezy. [M]
Fri 29 Jul	5.2	7.00am. Hervey Bay, total moving 36:03 (6:56/km) @ AHR 117 (75%), MHR 129. Saucony ES. Steady out/back along Esplanade towards Urangan, photo stop at the turn. Body not liking the early start. Cadence 165. RS 811. Cool, 10°C; calm. [M]
Sat 30 Jul	8.6	7.02am. Race: Hervey Bay Parkrun 5k - 43rd in 26:31 (5:18/km) @ AHR 141 (90%), MHR 148. Saucony ES. 3rd 65-69. Slow start, chasing the 28 minute pacer, got ahead before the turn, chased 26 minute pacer coming back. Good legs and energy. Splits: 5:35, 5:23, 5:32, 5:13, 4:48. Cadence 177. Warm-up 3.6k of 250m run/walk. RS 748. Sunny, 11°C; breezy. [B]
Sun 31 Jul	8.2	4.25pm. Hervey Bay, total moving 54:54 (6:42/km) @ AHR 116 (74%), MHR 125. Saucony ES. Steady run west on Esplanade boardwalk then to Pialba Water Park and back. Saw two other runners. Cadence 167. RS 777. Cloudy, 19°C; calm. [M]
Week 30	48k - Good Hervey Bay parkrun 5k. Weight 76.0kg.
Mon 1 Aug	8.5	4.03pm. Hervey Bay, total moving 55:24 (6:31/km) @ AHR 118 (75%), MHR 127. Saucony ES. Steady run east and out on Urangan Pier and back. Legs okay. Saw two other runners. Cadence 166. RS 769. Cloudy, 19°C; calm. [M]
Tue 2 Aug	6.6	4.37pm. Hervey Bay, total moving 41:36 (6:18/km) @ AHR 120 (76%), MHR 126. Saucony ES. Steady run west along Esplanade to the big playground and back. Saw three other runners. Cadence 168. RS 756. Hazy, 20°C; calm. [M]
Wed 3 Aug	nil	Rest day. Travel, flying from Hervey Bay to Canberra via Brisbane, arriving 5pm.
Thu 4 Aug	6.1	3.36pm. Treadmill. Easy Intervals in 54:33 (8:57/km) @ AHR 97 (62%), MHR 113. Red Free 3.0. Grade at -0.5%. 250m walk/250m run intervals. Walks at 5.5 kph, runs at 8.6 kph (6:59/km). Cadence 138. RS 867. Mild, 18°C; calm. [E]
Fri 5 Aug	5	12.26pm. Race: Customs H'cap 5k in 28:36 (5:43/km) @ AHR 133 (85%), MHR 144. Invincible. Steady to tempo effort. 20th/24. Splits: 5:46, 5:35, 5:42, 5:53, 5:40. Cadence 171. Headwind back. RS 761. Sunny, 14°C; windy. [H]
Sat 6 Aug	8.1	8.02am. Tuggers Parkrun 5k - 147th in 31:58 (6:24/km) @ AHR 128 (82%), MHR 139. Invincible. Easy running with a walk at the turn. Splits: 8s to start, 6:31, 6:30, 6:33, 6:06, 6:18. Cadence 167. Warm-down 3.1k. RS 818. Overcast, 7°C; breezy. [M]
Sun 7 Aug	2.5	3.28pm. Race: Fadden Pines Cross Country 2,500m - 9th in 13:57 (5:35/km) @ AHR 134 (85%), MHR 147. Beacon. Splits: 5:45, 5:43, 2:29. Handicap races, caught Jim in the second lap. Muddy. Cadence 176. RS 748. Sunny, 11°C; calm. [H]
Week 31	37k - Okay Fadden Pines race. Weight 76.6kg.
Mon 8 Aug	5	12.04pm. Speedygeese PH, total moving 37:00 (7:24/km) @ AHR 114 (73%), MHR 130. Saucony ES. West side 100m hills, stopped early due to upper right calf pain, okay jogging down to car afterwards. 15 runners. Cadence 158. RS 844. Sunny, 12°C; calm. [V]
Tue 9 Aug	6	12.10pm. Lake Stakes 6k in 52:03 (8:41/km) @ No HR data (forgot strap). Invincible. Off go, built to a fast walk. Calf improved on yesterday. Splits: 9:02, 8:45, 8:46, 8:36, 8:28, 8:35. 6th from 18. Cadence 129. RS ???. Sunny, 11°C; calm. [M]
Wed 10 Aug	6	12.13pm. BBQ Stakes 6k in 53:06 (8:51/km) @ AHR 102 (65%), MHR 120. NB 1080v11. Fast walking off 3 minutes, 40th from 42. Some muddy bits. Splits: 8:46, 8:52, 8:48, 9:03, 8:31, 8:55. Cadence 129. RS 903. Sunny, 12°C; calm. [M]
Thu 11 Aug	5	3.36pm. Treadmill. Steady fast walk in 45:33 (9:07/km) @ AHR 93 (59%), MHR 99. Red Free 3.0. Grade at flat. After the first km, the rest at 6.6 kph. Right upper calf good, will start running next week. Cadence 131. RS 847. Mild, 18°C; calm. [E]
Fri 12 Aug	5	12.16pm. Race: Customs H'cap 5k in 41:34 (8:19/km) @ AHR 103 (66%), MHR 113. Invincible. Steady fast walking. Calf good. 19th/21. Splits: 8:14, 8:11, 8:18, 8:11, 8:41. Cadence 132. Headwind, spots of rain back. RS 856. Damp, 12°C; breezy. [M]
Sat 13 Aug	nil	Rest day. The drive to Campbelltown with Jimmy for the City to Surf, staying at the Maclin Lodge, pizza for dinner!
Sun 14 Aug	14	8.03am. Race: 36th City to Surf 14k - 22,516th in 93:39 (6:41/km) @ AHR 130 (83%), MHR 143. Invincible. Splits: 6:35, 6:26, 6:38, 7:14, 5:41 (32:05), 6:51, 9:09, 7:05, 6:29, 6:57 (69:06), 6:38, 6:16, 5:44, 6:10. Cadence 152. Calf good during first run down William St, so ran the flats/downs and fast walked the hills. 428th/1129 60-69. RS 870. Mild, 13°C; calm. [B]
Week 32	41k - City to Surf went well! Weight 77.3kg. 180km last 4 weeks.

Date	Kms	Comments
Mon 15 Aug	12	2.28pm. Clockwise Mt Tuggers, back through the middle of Isabella Plains in 98:54 (8:15/km) @ AHR 106 (68%), MHR 129. Invincible. Easy Intervals, 12 x 250m run with 750m fast walking recoveries. Cadence 137. RS 874. Cloudy, 11°C; breezy. [V]
Tue 16 Aug	8	12.21pm. Lake Stakes 6k in 40:54 (6:49/km) @ AHR 122 (78%), MHR 140. Invincible. Easy Interval Method - 3k in 19:10 then 5 x 250m, 250m walk recoveries. 14th from 21. Warm-up 2k from the bus. Cadence 157. RS 832. Overcast, 13°C; calm. [V]
Wed 17 Aug	6	12.13pm. BBQ Stakes 6k in 44:58 (7:30/km) @ AHR 116 (74%), MHR 143. NB 1080v11. Fast walk 3k then running, off 6 minutes, 10th from 42. Some muddy bits. Splits: 8:31, 8:50, 8:29, 7:18, 5:35, 6:00. Cadence 143. RS 869. Sunny, 9°C; calm. [M]
Thu 18 Aug	10.1	1.55pm. Clockwise Mt Tuggers, Gordon, Bonython trail to Lake Tuggers in 77:03 (7:38/km) @ AHR 112 (71%), MHR 141. Invincible. 5k fast walking plus 5k steady running. Headwind! 44:24 and 32:39. Cadence 146. RS 854. Sunny, 15°C; windy! [M]
Fri 19 Aug	5.2	12.10pm. Race: Customs H'cap 5.2k Calver in 33:24 (6:25/km) @ AHR 129 (82%), MHR 143. Invincible. 2k hard, 1k walk, 2k hard. 14th/17. Splits: 6:13, 6:04, 8:13, 5:43, 6:03 +. Cadence 160. Headwind out. RS 829. Damp, 7°C; windy! [H]
Sat 20 Aug	8.2	8.01am. Tuggers Parkrun 5k - 123rd in 32:33 (6:31/km) @ AHR 125 (80%), MHR 141. Invincible. 1k fast walk + 4k progression. Splits: 8s to start, 8:11, 6:17, 6:12, 6:02, 5:43. Cadence 159. Warm-down 3.2k race-walk. RS 814. Cloudy, 7°C; breezy. [M]
Sun 21 Aug	10.6	2.13pm. Street Orienteering, Kambah East 6.8k in 45:54 (6:45/km) @ AHR 123 (78%), MHR 136. NB Beacon 3. B-course getting 15/20 controls. Fast walk on the hills. D course 3.8k fast walk warm-down. Cadence 157. RS 830. Sunny, 13°C; calm. [V]
Week 33	60k - Recovery week including fast walking. Weight 76.8kg.
Mon 22 Aug	9	11.52am. Speedygeese PH, total moving 62:54 (7:00/km) @ AHR 119 (76%), MHR 130. Saucony ES. Court 4 triangle relays in a team with Neil. Built into it. Some fast walking on the uphill bit. 12 runners. Cadence 161. RS 832. Cloudy, 13°C; windy. [V]
Tue 23 Aug	8.7	12.12pm. Lake Stakes 6k in 46:48 (7:48/km) @ AHR 106 (78%), MHR 119. Invincible. Racewalking chasing Lloyd. Snow views on the hills behind Theodore. Spots of rain. 4th from 12. Warm-up 2.7k from bus. Cadence 135. RS 827. Damp, 5°C; cold. [M]
Wed 24 Aug	7.2	12.21pm. BBQ Stakes 6k in 38:56 (6:29/km) @ AHR 134 (86%), MHR 143. NB 1080v11. Tempo effort at times, off 11:45 mins, 11th from 35. Some muddy bits. Splits: 6:35, 6:53, 5:54, 7:21, 5:24, 6:33. Cadence 161. RS 870. Sunny, 10°C; calm. [H]
Thu 25 Aug	9	2.20pm. Clockwise Mt Tuggers, Gordon, Bonython trail in 66:06 (7:21/km) @ AHR 116 (74%), MHR 138. Invincible. 3k walk then 6 x 750m, 250m walk recoveries. Paces - 5:51, 5:46, 5:46, 6:07, 5:49, 5:48. Cadence 146. RS 852. Cloudy, 14°C; windy! [V]
Fri 26 Aug	5	12.26pm. Race: Customs H'cap 4.9k Floriade in 26:09 (5:20/km) @ AHR 142 (90%), MHR 150. Alphafly. Tempo 1k then race effort. 8th/17. Splits: 5:28, 5:16, 5:14, 5:23, 4:48. Cadence 175. Calm, perfect. RS 758. Sunny, 14°C; calm. [B]
Sat 27 Aug	7	8.00am. Tuggers Parkrun 5k - 125th in 32:54 (6:35/km) @ AHR 124 (80%), MHR 143. Invincible. 1k fast walk + 4k run, walk at turn. Splits: 5s to start, 8:05, 6:23, 6:48, 5:48, 5:45. Cadence 157. Warm-down 2k with Dave. RS 816. Sunny, 6°C; calm. [M]
Sun 28 Aug	11.6	1.20pm. Street Orienteering, Watson 7.5k in 51:06 (6:49/km) @ AHR 121 (77%), MHR 135. Invincible. B-course getting 15/20 controls. Short walks at times. D course 4.1k fast walk warm-down. Cadence 159. RS 824. Sun/cloud, 17°C; calm. [V]
Week 34	57k - Okay week and Customs 5k race. Weight 76.1kg.
Mon 29 Aug	9	12.06pm. Theo trail O/B, bike path to Lake Gordon, Calwell Hill path in 62:39 (6:58/km) @ AHR 122 (78%), MHR 135. 6k steady run into 3k fast walk. Beat the rain. Cadence 153. RS 849. Cloudy, 12°C; calm. [M]
Tue 30 Aug	8	12.22pm. Lake Stakes 6k in 39:54 (6:39/km) @ AHR 121 (77%), MHR 140. Invincible. Easy Interval Method - 3k in 17:48 then 5 x 250m, 250m walk recoveries. 10th from 16. Warm-up 2k from bus. Cadence 155. RS 805. Sunny, 13°C; windy. [V]
Wed 31 Aug	7	12.21pm. BBQ Stakes 6k in 39:36 (6:36/km) @ AHR 132 (84%), MHR 147. NB 1080v11. Some tempo effort, off 11:45 mins, 11th from 40. Splits: 6:34, 6:43, 5:42, 7:26, 5:25, 7:30. Warm-up 1k. Cadence 158. RS 871. Sunny, 14°C; calm. [H]
Thu 1 Sep	6.2	12.54pm. Theo trail O/B, bike path to Lake Gordon in 40:48 (6:35/km) @ AHR 123 (78%), MHR 144. 2k fast walk + 4k run. Splits: 8:17, 8:30, 5:33, 5:39, 5:40, 5:54. Good legs. Cadence 154. RS 809. Sunny, 15°C; calm. [M]
Fri 2 Sep	10	12.15pm. Race: Customs H'cap 4.9k Floriade in 26:14 (5:21/km) @ AHR 140 (89%), MHR 147. Alphafly. Chased Warrick. WW Rules. 5th/20. Splits: 5:32, 5:29, 5:19, 5:15, 4:39. Cadence 173. Headwind out. PH warm-up/down. RS 750. Sunny, 12°C; windy! [B]
Sat 3 Sep	5	8.02am. Race: Jerrabomberra Mountain Reserve Parkrun 5k - 39th/124 in 29:25 (5:53/km) @ AHR 137 (87%), MHR 152. Invincible. Gradual catch of Jim, Liz and Lloyd going up. Lloyd and Liz flew past going down, took 500m to catch Lloyd and get ahead. Steady climb, hard course. Splits: 6:56, 6:45, 6:14, 5:00, 4:30. Cadence 171. RS 806. Sunny, 5°C; calm. [B]
Sun 4 Sep	6.2	11.57am. Street Orienteering, Kingston 6.2k in 44:12 (7:08/km) @ AHR 117 (75%), MHR 134. Saucony ES. B-course getting 14/20 controls. Missed 2 controls, only picked up 1 extra. Tired legs. Cadence 159. RS 834. Sunny, 13°C; calm. [V]
Week 35	51k - Good week and Customs/Jerra parkrun races. Weight 76.5kg.
Mon 5 Sep	10.3	11.48am. Speedygeese PH, total 70:30 (6:51/km) @ AHR 118 (75%), MHR 140. Saucony ES. Flagpole Relays, short sprints, boys vrs girls then a team with Geoff and Neil. Long warm-down. 13 runners. Cadence 165. RS 808. Sunny, 13°C; calm. [V]
Tue 6 Sep	8	12.22pm. Lake Stakes Reverse 6k in 40:54 (6:49/km) @ AHR 117 (75%), MHR 135. Invincible. Easy Interval Method - 3k in 19:06 then 5 x 250m, 250m walk recoveries. 10th from 17. Warm-up 2k. Cadence 157. RS 798. Sunny, 13°C; calm. [V]
Wed 7 Sep	6	12.21pm. BBQ Stakes Reverse 6k in 39:48 (6:38/km) @ AHR 127 (81%), MHR 142. NB 1080v11. Steady pace, 26th from 47. Health team won. No warm-up. Splits: 6:56, 7:04, 6:40, 6:45, 6:20, 5:54. Cadence 161. RS 842. Sunny, 15°C; calm. [M]
Thu 8 Sep	nil	Running rest day. 47k bike ride towards LBG, back through Woden with Ricky and Neil.
Fri 9 Sep	9.3	12.15pm. Race: Customs H'cap 4.9k Floriade in 27:40 (5:39/km) @ AHR 139 (89%), MHR 148. Invincible. With Jim first km. WW Rules. 10th/14. Splits: 5:48, 5:43, 5:36, 5:38, 4:55. Cadence 169. PH warm-up/down. RS 785. Overcast, 12°C; calm. [B]
Sat 10 Sep	7.3	8.00am. Tuggers Parkrun 5k - 141st in 32:35 (6:31/km) @ AHR 125 (80%), MHR 143. Invincible. 1k fast walk + 4k run, walk at turn. Splits: 6 sec to start, 8:03, 6:27. 6:13, 6:00, 5:46. Cadence 157. Warm-down 2.3k. RS 815. Overcast, 10°C; calm. [M]
Sun 11 Sep	8	12.28pm. Street Orienteering, Cook, 4.5k in 32:24 (7:12/km) @ AHR 118 (75%), MHR 139. Saucony ES. C-course getting 12/20 controls. No mistakes. D course 3.5k fast walk warm-down. Cadence 159. RS 850. Sunny, 14°C; breezy. [V]
Week 36	49k - Okay week and Customs 5k. Weight 76.3kg. 217km last 4 weeks.

Date	Kms	Comments
Mon 12 Sep	9.1	11.48am. Speedygeese PH, total moving 62:20 (6:51/km) @ AHR 119 (76%), MHR 136. Saucony ES. East side 'triangle' relays with Ruth and Caroline. Walked hill recovery lap. 12 runners. Cadence 164. RS 815. Sunny, 12°C; windy. [M]
Tue 13 Sep	8.2	12.22pm. Lake Stakes 6k in 39:30 (6:35/km) @ AHR 122 (78%), MHR 138. Invincible. Easy Intervals - 3k in 17:50 with Lloyd then 5 x 250m, 250m walks. 13th from 21. Warm-up 2.2k bus. Cadence 156. RS 803. Sunny, 12°C; calm. [V]
Wed 14 Sep	6	12.21pm. BBQ Stakes 6k in 39:48 (6:38/km) @ AHR 126 (80%), MHR 143. NB 1080v11. Mostly easy, off 11:45 mins, 19th from 41. Splits: 6:39, 6:53, 5:57, 7:20, 6:36, 6:15. Cadence 158. RS 836. Sunny, 13°C; calm. [M]
Thu 15 Sep	6.2	1.26pm. Theo trail incl O/Bs around to Calwell path in 45:15 (7:18/km) @ AHR 120 (77%), MHR 138. 2k fast walk + 4k run. Splits: 8:54, 8:45, 7:02, 6:13, 6:01, 6:21. Muddy. Cadence 149. RS 876. Rain, 10°C; calm. [M]
Fri 16 Sep	9.5	12.26pm. Race: Customs H'cap 4.9k Floriade in 25:59 (5:18/km) @ AHR 143 (91%), MHR 151. Alphafly. Chased Warrick and Kevin. 1st/21. Splits: 5:18, 5:13, 5:16, 5:28, 4:44. Cadence 174. Headwind back. PH warm-up/down. RS 758. Cloudy, 15°C; windy! [B]
Sat 17 Sep	8	8.00am. Tuggers Parkrun 5k - 113th in 32:01 (6:24/km) @ AHR 126 (80%), MHR 145. Invincible. Walk first 250m and at turn. Splits: 5 sec to start, 7:10, 6:35, 6:29, 5:56, 5:46. Cadence 164. Warm-down 3k. RS 807. Overcast, 9°C; calm. [M]
Sun 18 Sep	8	2.27pm. Theo trail to Tharwa Drive, Lanyon, Tom Roberts in 54:30 (6:49/km) @ AHR 122 (78%), MHR 138. NB 1080v12W. EIM 8 x 750m, 250m walk recoveries. Legs OK. New shoes. Cadence 157. RS 831. Overcast, 13°C; windy. [V]
Week 37	55k - Good week and Customs 5k race. Weight 76.3kg.
Mon 19 Sep	10.2	12.05pm. Speedygeese PH, total 71:54 (7:03/km) @ AHR 120 (76%), MHR 134. Saucony ES. Easy effort, Rose Garden 200s x 9, short walk after the jog back recovery. 11 runners. Cadence 164. RS 846. Sunny, 13°C; breezy. [M]
Tue 20 Sep	8	12.22pm. Lake Stakes 6k in 41:24 (6:54/km) @ AHR 117 (75%), MHR 134. Invincible. Easy Intervals - 3k in 19:06 easy then 6 x 250m, 250m walks. 13th from 19. Warm-up 2k bus. Cadence 156. RS 807. Sunny, 16°C; calm. [V]
Wed 21 Sep	6	12.21pm. BBQ Stakes 6k in 40:12 (6:42/km) @ AHR 125 (80%), MHR 142. NB 1080v12W. Mostly easy for number #300, 25th from 38. Splits: 6:38, 6:56, 5:48, 7:41, 6:02, 6:51. Cadence 158. RS 838. Overcast, 16°C; calm. [M]
Thu 22 Sep	nil	Rest day. Coffee and lunch with Jim Tucker at Southpoint. Haircut. Light rain in the afternoon. Covid Booster 4 tomorrow 3:40pm.
Fri 23 Sep	8.4	12.26pm. Race: Customs H'cap 4.9k Floriade in 26:15 (5:21/km) @ AHR 142 (90%), MHR 151. Alphafly. Chased Kerron. 11th/15. Splits: 5:30, 5:17, 5:23, 5:23, 4:42. Cadence 173. Albert Hall warm-up/down 3.4k. RS 761. Cloudy, 17°C; calm. [B]
Sat 24 Sep	7.5	8.00am. Tuggers Parkrun 5k - 153rd in 32:18 (6:28/km) @ AHR 127 (81%), MHR 138. Invincible. Easy with a walk at the turn. Splits: 12 sec to start, 6:46, 6:37, 6:37, 6:07, 5:59. Cadence 165. Warm-down 2.5k. RS 820. Fine, 12°C; breezy. [M]
Sun 25 Sep	10.9	2.24pm. Theo trail O/B, bike path to Lake Gordon 7.5k in 51:09 (6:49/km) @ AHR 121 (77%), MHR 139. Easy Intervals, 10 x 500m, 250m walk recoveries. 3.4k fast walk warm-down. Cadence 152. RS 825. Sunny, 17°C; calm. [V]
Week 38	51k - Okay week and Customs race. Weight 76.2kg.
Mon 26 Sep	11.3	11.54am. Speedygeese PH, total 82:06 (7:16/km) @ AHR 120 (76%), MHR 132. Saucony ES. Easy effort, Reconciliation Place hill repeats. Long warm-up and warm-down. 9 runners. Cadence 160. RS 872. Sunny, 17°C; calm. [M]
Tue 27 Sep	8.1	12.21pm. Lake Stakes 6k in 41:06 (6:51/km) @ AHR 120 (76%), MHR 134. Invincible. Easy Intervals - 3k in 19:00 easy then 6 x 250m, 250m walks. 8th from 20. Warm-up 2.1k bus. Cadence 155. RS 822. Sunny, 17°C; breezy. [V]
Wed 28 Sep	8	12.22pm. BBQ Stakes 6k in 40:13 (6:42/km) @ AHR 129 (82%), MHR 141. NB 1080v12W. Steady, slow in muddy parts, 8th from 30. Splits: 6:44, 7:02, 6:00, 7:55, 5:25, 6:41. Cadence 159. RS 865. Overcast, 13°C; calm. [M]
Thu 29 Sep	5.5	1.57pm. Theo trail local out/backs in 40:40 (7:24/km) @ AHR 111 (71%), MHR 134. Easy Intervals, 12 x 250m, 250m walk recoveries. Around 5k race effort, flat or gentle down. Cadence 145. RS 821. Overcast, 15°C; windy. [V]
Fri 30 Sep	7.3	12.27pm. Race: Customs H'cap 4.9k Floriade in 25:54 (5:17/km) @ AHR 138 (88%), MHR 148. Alphafly. Chased Tracie 3k. Headwind out. 6th/15. Splits: 5:29, 5:24, 5:17, 5:11, 4:33. Cadence 174. Albert Hall warm-down 3.4k. RS 729. Cloudy, 14°C; windy. [B]
Sat 1 Oct	5	4.08pm. Theo Trail down, Christmas St, Calwell High in 31:15 (6:15/km) @ AHR 122 (78%), MHR 139. Invincible. Easy. Helped at parkrun, 2k walk. Splits: 6:10, 6:28, 5:58, 6:14, 6:22. Cadence 170. RS 763. Mild, 11°C; calm. [M]
Sun 2 Oct	6.7	2.20pm. Street Orienteering, Parkes, 6.7k in 48:15 (7:12/km) @ AHR 119 (76%), MHR 137. Saucony ES. B-course getting 15/20 controls. No mistakes. Had trouble finding Cones sculpture. Cadence 155. RS 857. Sunny, 15°C; calm. [V]
Week 39	52k - Good week and Customs Race. Weight 75.8kg.
Mon 3 Oct	10.5	12.04pm. Speedygeese PH, total 70:18 (6:42/km) @ AHR 124 (79%), MHR 138. Saucony ES. Easy effort, Rose Garden Relays, lower loop, team with Gordon. 9 runners, one dog. Cadence 168. RS 830. Sunny, 16°C; calm. [M]
Tue 4 Oct	8.1	12.21pm. Lake Stakes Reverse 6k in 40:40 (6:47/km) @ AHR 119 (76%), MHR 137. Invincible. 3k in 18:55 then 250m run/walk intervals. Finished 8th from 15. Cadence 157. Warm-up 2k from bus. RS 807. Overcast, 17°C; calm. [V]
Wed 5 Oct	6	12.22pm. BBQ Stakes Reverse 6k in 40:40 (6:47/km) @ AHR 124 (79%), MHR 138. NB 1080v12W. Muddy, 18th from 26. Health team won. Splits: 6:44, 6:54, 7:42, 6:48, 6:29, 5:35. Cadence 158. RS 840. Rain, 11°C; calm. [M]
Thu 6 Oct	7.2	3.44pm. Theo Trail, Christmas St, Calwell Shops 5k in 29:33 (5:55/km) @ AHR 133 (85%), MHR 142. NB1080v12W. Tempo. Splits: 5:57, 6:16, 5:36, 5:44, 5:55. Fast walk warm-down. Cadence 168. RS 786. Overcast, 13°C; damp. [H]
Fri 7 Oct	6	12.13pm. Race: Customs H'cap 4.9k Floriade in 26:42 (5:27/km) @ AHR 141 (90%), MHR 151. Invincible. Chased Jim to the turn. 10th/13. Splits: 5:34, 5:29, 5:18, 5:28, 4:53. Cadence 172. Albert Hall warm-up 1k. RS 768. Rainy, 13°C; calm. [B]
Sat 8 Oct	8.5	8.02am. Tuggers Parkrun 5k - 165th in 34:23 (6:53/km) @ AHR 121 (77%), MHR 141. Invincible. Walk 1k, run 1k, walk 500, run 1k, walk 500, run 1k. Splits: 8:20, 6:22, 6:48, 7:07, 5:45. Cadence 151. Warm-up/down 3.5k. RS 832. Overcast, 13°C; humid. [M]
Sun 9 Oct	10.1	2.28pm. Theo track, Conder, back around Calwell High in 71:48 (7:07/km) @ AHR 120 (76%), MHR 140. Invincible. Mostly running the first 5k then mostly 150m walks with 100m striding runs. Cadence 151. RS 853. Overcast, 11°C; calm. [M]
Week 40	56k - Good week, okay Customs 5k. Weight 75.8kg. 214km last 4 weeks.

Date	Kms	Comments
Mon 10 Oct	10	11.51am. Speedygeese PH, total 66:54 (6:41/km) @ AHR 119 (76%), MHR 137. Saucony ES. Flagpole relays steady in a team with Gordon and Warrick. 15 runners, one dog. Cadence 164. RS 796. Sunny, 14°C; calm. [M]
Tue 11 Oct	8.5	12.22pm. Lake Stakes 6k in 39:09 (6:32/km) @ AHR 120 (76%), MHR 140. Invincible. Easy Intervals - 3k in 18:15 steady, then 6 x 250m, 250m walks. 7th from 21. Warm-up 2.5k bus. Cadence 157. RS 783. Sunny, 15°C; calm. [V]
Wed 12 Oct	8	12.21pm. BBQ Stakes 6k in 40:18 (6:43/km) @ AHR 129 (82%), MHR 142. NB 1080v12W. Steady, the usual walk breaks, 11th from 41. Splits: 6:41, 7:03, 5:59, 8:03, 5:29, 6:46. Cadence 158. RS 866. Cloudy, 17°C; calm. [M]
Thu 13 Oct	7.5	6.02pm. Race: ACT Masters' 3000m - 6th in 15:02.47 (5:01/km) @ AHR 143 (91%), MHR 153. Saucony ES. Splits: 4:59, 5:01, 5:02. Followed Doug who got away by 5 secs over the last km. Happy with the time, first track race since March 2021. Cadence 177. Warm-up 3k, Racewalk warm-down 1500m in 10:26. RS 717. Overcast, 15°C; calm. [B]
Fri 14 Oct	7.5	12.26pm. Race: Customs H'cap 4.9k Floriade in 27:36 (5:38/km) @ AHR 134 (88%), MHR 142. Alphafly. Tired legs. Headwind back. 17th/17. Splits: 5:25, 5:25, 5:34, 6:02 5:10. Cadence 172. Albert Hall warm-up/down 3.9k. RS 755. Sunny, 14°C; windy! [B]
Sat 15 Oct	8.2	8.00am. Tuggers Parkrun 5k #300 - 180th in 34:26 (6:53/km) @ AHR 117 (75%), MHR 137. Invincible. Walk 1k, run 1k, walk 500, run 1k, walk 500, run 1k. Splits: 8:02, 6:18, 7:06, 7:14, 5:46. Cadence 150. Warm-down 3.2k. RS 806. Sun, 9°C; calm. [M]
Sun 16 Oct	10.2	3.49pm. Theo trail O/B, bike path to Lake Gordon in 73:12 (7:11/km) @ AHR 112 (71%), MHR 136. Easy Intervals, 20 x 250m, 250m walk recoveries. Legs came good. About 10k race effort. Cadence 147. RS 804. Sunny, 18°C; calm. [V]
Week 41	60k - Good week and 3000m track race. Weight 75.7kg.
Mon 17 Oct	8 4.1	12.00pm. Speedygeese PH, total moving 58:15 (7:17/km) @ AHR 108 (70%), MHR 129. Saucony ES. Flagpole relays, team with Peter and Neil. Tired legs. 14 runners. Cadence 154. RS 786. Cloudy, 13°C; calm. [M] 1.42pm. Street Orienteering, Griffith in 32:54 (8:01/km) @ AHR 108 (69%), MHR 126. Saucony ES. D-course getting 8/20 controls. Very easy, jogging and walking. No mistakes. Cadence 147. RS 867. Sunny, 15°C; calm. [M]
Tue 18 Oct	8.2	12.22pm. Lake Stakes 6k in 40:15 (6:43/km) @ AHR 120 (76%), MHR 138. Invincible. Easy Intervals - 3k in 19:08 steady, then 6 x 250m, 250m walks. 8th from 13. Warm-up 2.2k from bus. Cadence 156. RS 805. Sunny, 17°C; calm. [V]
Wed 19 Oct	7.9	12.21pm. BBQ Stakes 6k in 39:18 (6:33/km) @ AHR 134 (85%), MHR 148. NB 1080v12W. Steady, the usual walks, 18th from 44. Splits: 6:38, 6:58, 5:56, 7:19, 5:21, 6:56. Warm-up 1.9k. Cadence 160. RS 878. Sunny, 22°C; calm. [H]
Thu 20 Oct	6.6	6.00pm. Race: ACT Masters' 1500m - 8th in 7:01.55 (4:41/km) @ AHR 140 (89%), MHR 152. Saucony ES. Chasing Doug who gradually got 50m ahead. 3k warm-up, Racewalk 1k 6:36 + extra warm-down. Cadence 183. RS 656. Overcast, 18°C; breezy. [B]
Fri 21 Oct	9.5	12.21pm. Race: Customs H'cap 4.9k Floriade in 27:42 (5:39/km) @ AHR 135 (86%), MHR 142. Alphafly. Tired legs. WW Rules. 12th/17. Splits: 5:48, 5:40, 5:44, 5:40, 4:50. Cadence 170. PH warm-up/down 4.5k. RS 763. Humid, 21°C; calm. [B]
Sat 22 Oct	5	8.01am. Tuggers Parkrun 5k - 82nd in 37:05 (7:25/km) @ AHR 115 (73%), MHR 128. Invincible. With Ken (250th), Lloyd and Jim, random walks. Splits: 6:45, 8:15, 7:32, 7:01, 7:32. Cadence 151. Very light rain at finish. RS 853. Overcast, 15°C; damp. [M]
Sun 23 Oct	10	2.52pm. Theo trail O/B, bike path to Lake Gordon in 80:54 (8:05/km) @ AHR 104 (66%), MHR 137. Alphafly. Easy Intervals, 10 x 250m, 250m walk recoveries. Trying for track speed, averaged 4:45/km pace. Cadence 134. RS 841. Overcast, 17°C; calm. [V]
Week 42	59k - Good week and okay 1500m race. Weight 75.9kg.
Mon 24 Oct	10.1	12.02pm. Speedygeese PH, total moving 73:20 (7:16/km) @ AHR 117 (75%), MHR 132. Saucony ES. East side 'triangle' relays with Lisa and Warrick. Long warm-up and down. Mostly easy. Cadence 158. RS 850. Overcast, 18°C; calm. [M]
Tue 25 Oct	8.5	12.22pm. Lake Stakes 6k in 39:36 (6:36/km) @ AHR 123 (78%), MHR 139. Invincible. Easy Intervals - 3k in 18:20 steady, then 6 x 250m, 250m walks. 10th from 21. Warm-up 2.5k from bus. Cadence 155. RS 812. Fine, 21°C; calm. [V]
Wed 26 Oct	8	12.21pm. BBQ Stakes 6k in 38:47 (6:28/km) @ AHR 135 (86%), MHR 152. NB 1080v12W. Steady, very muddy, 10th from 40. Splits: 6:35, 7:00, 5:56, 7:17, 5:18, 6:29. Warm-up 2k. Cadence 161. RS 873. Fine, 18°C; calm. [H]
Thu 27 Oct	5.1	4.32pm. Woden Park 400m laps in 33:36 (6:35/km) @ AHR 120 (76%), MHR 133. NB Beacon. Before helping out. Intervals of run 330m, walk 90m in lane 8. Moving well, easy. Cadence 159. RS 791. Sunny, 18°C; breezy. [M]
Fri 28 Oct	9.3	12.26pm. Race: Customs H'cap 4.9k Floriade in 26:17 (5:22/km) @ AHR 137 (87%), MHR 145. Alphafly. Slow start. Headwind back. 9th/25. Splits: 5:23, 5:10, 5:20, 5:41, 4:43. Cadence 174. PH warm-up/down 4.3k. RS 735. Cloudy, 13°C; windy! [B]
Sat 29 Oct	8.1	8.00am. Tuggers Parkrun 5k - 126th in 31:21 (6:16/km) @ AHR 126 (80%), MHR 145. Invincible. Mostly running, catching Ken and Mira at the end. Splits: 6:59, 6:33, 6:29, 6:05, 5:15. Cadence 166. 3.1k warm-down. RS 790. Sunny, 11°C; breezy. [M]
Sun 30 Oct	6	4.45pm. Calwell bike path sprint intervals, total 1k in 3:59 (3:59/km) @ AHR 107 (68%), MHR 131. Saucony ES. 9 x approx 111m, walk full recoveries, total time 13:20. Close to maximum speed. Cadence 195! RS 428. Sunny, 18°C; breezy. [V]
Week 43	55k - Okay Customs 5k, interesting sprint intervals. Weight 76.2kg.
Mon 31 Oct	9.2	11.53am. Speedygeese PH, total 72:06 (7:50/km) @ AHR 114 (73%), MHR 134. Saucony ES. West side gentle hills, including quite a bit of walking. Legs needed an easy day after yesterday's sprints. Cadence 153. RS 893. Damp, 17°C; calm. [M]
Tue 1 Nov	8	12.22pm. Lake Stakes Reverse 6k in 40:06 (6:41/km) @ AHR 118 (75%), MHR 136. Invincible. Easy Interval Method - 3k in 18:50 then 6 x 250m, 250m walk recoveries. 17th from 26! Warm-up 2k. Cadence 157. RS 789. Cloudy, 11°C; windy. [V]
Wed 2 Nov	8	12.21pm. BBQ Stakes Reverse 6k in 39:06 (6:31/km) @ AHR 131 (83%), MHR 140. NB 1080v12W. Muddy, 16th from 47. RET team won. Splits: 6:35, 6:46, 7:19, 6:18, 6:14, 5:42. Cadence 159. RS 854. Warm-up 2k. Sunny, 12°C; windy. [H]
Thu 3 Nov	6.4	6.00pm. Race: ACT Masters' 1500m - 10th in 7:02.05 (4:41/km) @ AHR 140 (89%), MHR 152. Saucony ES. Chasing Dale and Robbie who gradually got ahead. 3k warm-up, 1.9k warm-down. Cadence 181. RS 657. Sunny, 15°C; calm. [B]
Fri 4 Nov	5	12.27pm. Race: Customs H'cap 4.9k Floriade in 27:46 (5:40/km) @ AHR 133 (85%), MHR 142. Invincible. Tempo, being caught and passed. 16th/24. Splits: 5:43, 5:42, 5:46, 5:45, 4:51. Cadence 171. RS 754. Sunny, 17°C; calm. [B]
Sat 5 Nov	7.2	7.58am. Race: Wagga Parkrun 5k - 22nd in 27:59 (5:36/km) @ AHR 140 (89%), MHR 154! Invincible. Slow early then catching runners. Splits: 5:41, 5:46, 5:28, 5:35, 5:18 +11s. Cadence 170. Warm-up strides, down 2.2k. RS 784. Mild, 14°C; calm. [H]
Sun 6 Nov	9.2	4.02pm. Lake Albert lap in 65:54 (7:10/km) @ AHR 119 (76%), MHR 143. Invincible. Easy Interval Method - 2k in 14:20 then 6 x 250m, 250m walk recoveries. Between 4:24 and 4:57/km. Warm-down 2k. Cadence 150. RS 852. Cloudy, 20°C; calm. [V]
Week 44	53k - Good week and okay 1500m race. Weight 76.1kg. 227km last 4 weeks.

Date	Kms	Comments
Mon 7 Nov	nil	Rest day. Late storm.
Tue 8 Nov	6	5.16pm. Lake Albert Stakes 6k in 39:48 (6:38/km) @ AHR 123 (78%), MHR 142. Invincible. Easy Intervals - 3k in 18:00 steady, then 6 x 250m, 250m walks. To Golf Club and back. Many using the path. Cadence 153. RS 816. Warm, 24°C; calm. [V]
Wed 9 Nov	6	12.21pm. BBQ Stakes 6k in 39:00 (6:30/km) @ No HR data (forgot strap). Invincible. Steady with a few faster sections, 10th from 45. Some mud to avoid. Splits: 6:27, 6:41, 5:49, 7:29, 5:08, 7:16. Cadence 158. RS ---. Sunny, 22°C; calm. [M]
Thu 10 Nov	8	6.07pm. Race: ACT Masters' 3000m Handicap - 10th in 15:21.0 (5:07/km) @ AHR 140 (89%), MHR 148. Saucony ES. Splits: 4:58, 5:07, 5:17. Not great, slowed more than expected. Cadence 178. Warm-up 3k, down 2k. RS 716. Sunny, 20°C; calm. [B]
Fri 11 Nov	9.4	12.26pm. Race: Customs H'cap 4.9k Floriade in 26:18 (5:22/km) @ AHR 137 (87%), MHR 142. Alphafly. First k with Carolina. Headwind back. 5th/20. Splits: 5:11, 5:13, 5:26, 5:32, 4:51. Cadence 174. PH from/back 4.2k. RS 735. Overcast, 19°C; breezy. [B]
Sat 12 Nov	8	8.00am. Tuggers Parkrun 5k - 135th in 32:10 (6:26/km) @ AHR 123 (78%), MHR 138. Invincible. Mostly running, catching Kenny after 3k. Splits: 6:58, 6:32, 6:29, 6:23, 5:48. Cadence 165. 3k warm-down. RS 791. Sunny, 17°C; calm. [M]
Sun 13 Nov	5.4	8.00am. Race: Fisher's Ghost 5k Fun Run - 43th in 27:42 (5:32/km) @ AHR 138 (88%), MHR 150. Saucony ES. 1st M 60-69! Good race, slowish start, then passing runners (Jim at 2k). Jim ran 29:08 for 2nd M70-79. Good legs. Splits: 5:40, 5:19, 5:31, 5:50, 5:06 + 16s. Cadence 172. Good conditions. Warm-up strides. RS 765. Overcast, 18°C; calm. [B]
Week 45	43k - Good week and Fisher's Ghost FR. Weight 76.1kg.
Mon 14 Nov	9.3 4	12.00pm. Speedygeese PH, total 65:24 (7:02/km) @ AHR 113 (72%), MHR 137. Saucony ES. East side Triangle relays in a team with Peter, steady running. 12 runners, one dog. Cadence 158. RS 795. Rain/sun, 14°C; windy. [V] 2.50pm. Street Orienteering, Gordon in 32:03 (8:01/km) @ AHR 104 (66%), MHR 127. Saucony ES. D-course getting 8/20 controls. Easy course, a lot of walking, no mistakes. Cadence 141. RS 834. Sunny, 17°C; breezy. [V]
Tue 15 Nov	8.2 5	12.22pm. Lake Stakes 6k in 40:20 (6:43/km) @ AHR 114 (73%), MHR 134. Invincible. Easy Intervals - 3k in 19:00 steady, then 6 x 250m, 250m walks. 10th from 18. Warm-up 2.2k from bus. Cadence 156. RS 766. Sunny, 15°C; windy. [V] 6.15pm. Race: YCRC Spring Series: Weston Park 5k - 25th in 26:42 (5:20/km) @ AHR 135 (86%), MHR 143. Alphafly. Chased and passed Jim at 1200m, then chasing another old bloke. Splits: 5:16, 5:18, 5:28, 5:21, 5:15 + 4s. RS 721. Cool, 11°C; breezy. [H]
Wed 16 Nov	6	12.22pm. BBQ Stakes 6k in 40:40 (6:47/km) @ AHR 121 (77%), MHR 133. NB 1080v12W. Steady, muddy so more walking, 20th from 27. Splits: 6:48, 7:08, 6:19, 8:16, 5:37, 6:17. Cadence 159. RS 820. Rain then sun, 8°C; cold. [M]
Thu 17 Nov	3	5.34pm. Woden Park - easy laps while watching the Steeplechase and 400s in 20:48 (6:56/km) @ AHR 105 (67%), MHR 125. Saucony ES. Tried a couple of barriers stepping on but need hurdle practise. Cadence 153. RS 728. Sunny, 16°C; calm. [M]
Fri 18 Nov	9.5	12.26pm. Race: Customs H'cap 4.9k Floriade in 25:42 (5:15/km) @ AHR 138 (88%), MHR 149. Alphafly. Chased Warrick, Rog, Jimmy (good sprint finish). 4th/22. Splits: 5:18, 5:25, 5:18, 5:14, 4:27. Cadence 174. PH from/back 4.5k. RS 724. Sunny, 17°C; light breeze. [B]
Sat 19 Nov	8.1	8.01am. Tuggers Parkrun 5k - 118th in 33:22 (6:40/km) @ AHR 120 (76%), MHR 130. Invincible. Easy jogging with a walk at halfway. Splits: 7:13, 6:43, 6:46, 6:24, 6:16. Cadence 164. 3.1k warm-down. RS 801. Sunny, 12°C; calm. [M]
Sun 20 Nov	7.3	6.05pm. Theo trail, bike path to Lake Gordon in 49:24 (6:46/km) @ AHR 115 (73%), MHR 135. Saucony ES. Easy Intervals, 10 x 500m, 250m walk recoveries. A bit slower than 5k race pace. Cadence 150. RS 778. Cool, 14°C; windy! [V]
Week 46	60k - Good week and Customs 5k race. Weight 76.5kg.
Mon 21 Nov	6.1	12.08pm. Speedygeese PH, total 47:54 (7:51/km) @ AHR 108 (69%), MHR 123. Saucony ES. West side Court 5 hill repeats, mostly walking up and running down. Tired legs. 9 runners. Cadence 174. RS 848. Changeable, 10°C; windy. [V]
Tue 22 Nov	8	12.21pm. Lake Stakes 6k in 40:50 (6:48/km) @ AHR 112 (71%), MHR 135. Invincible. Easy Intervals - 3k in 19:50 steady, then 6 x 250m, 250m walks. 10th from 20. Warm-up 2k from bus. Cadence 155. RS 762. Sunny, 13°C; breezy. [V]
Wed 23 Nov	7 5	12.21pm. BBQ Stakes 6k in 39:33 (6:36/km) @ AHR 127 (81%), MHR 140. NB 1080v12W. Steady, mud mostly gone, 14th from 47. Splits: 6:40, 7:05, 6:00, 7:22, 5:34, 6:45. Cadence 161. RS 837. Sunny, 17°C; breezy. [M] 6.05pm. Lanyon parkrun trial in 31:21 (6:16/km) @ AHR 126 (80%), MHR 133. Invincible. Easy with Tyson and DADF runners. Splits: 6:22, 6:35, 5:55, 6:16, 6:10. Cadence 167. RS 790. Sunny, 16°C; breezy. [M]
Thu 24 Nov	4.7	6.00pm. Race: ACT Masters' 1500m - 4th in 7:19.31 (4:53/km) @ AHR 136 (87%), MHR 152. Saucony ES. Cadence 178. Pentathlon, just ahead of Doug, after 200m in 43.91. Long Jump in 2.55m. Also 7-lap Spiral, 2960m in 17:27 (5:49/km) @ AHR 132 (84%), MHR 143. RS 664. Mild, 21°C; calm. [B]
Fri 25 Nov	7	12.16pm. Race: Customs H'cap 5.2k in 32:53 (6:19/km) @ AHR 131 (83%), MHR 142. Invincible. Xmas pack run, 250m walks coming back. ?th/20. Splits: 6:19, 5:59, 6:19, 6:32, 6:56 +. Cadence 161. PH warm-up 2k. RS 828. Sunny, 21°C; windy. [H]
Sat 26 Nov	8	8.00am. Tuggers Parkrun 5k - 131st in 31:20 (6:16/km) @ AHR 123 (78%), MHR 145. Invincible. Easy with a walk at halfway. Splits: 6:52, 6:27, 6:20, 6:08, 5:33. Cadence 167. 3k warm-down. RS 771. Sunny, 12°C; calm. [M]
Sun 27 Nov	6	6.30pm. Theo trail, Conder, Lawrence Wackett in 45:42 (7:37/km) @ AHR 108 (69%), MHR 134. Invincible. Easy Intervals, 12 x 250m, 250m walk recoveries. A bit slower than 5k race pace. Cadence 141. RS 823. Stormy, 23°C; breezy [V]
Week 47	52k - Okay week, slow 1500m track race. Weight 75.8kg.
Mon 28 Nov	7.8	12.00pm. Speedygeese PH, total 53:06 (6:48/km) @ AHR 113 (72%), MHR 140. Saucony ES. Flagpole relays, two teams of five, very short sprints taking it easy. 12 runners. Cadence 162. RS 769. Changeable, 10°C; windy. [V]
Tue 29 Nov	8.2 5	12.22pm. Lake Stakes 6k in 40:20 (6:43/km) @ AHR 116 (74%), MHR 136. Invincible. EIM - 3k in 19:10 steady, then 6 x 250m, 250m walks. 6th from 18. Warm-up 2.2k from bus. Cadence 154. RS 780. Sunny, 19°C; calm. [V] 6.15pm. Race: CR Spring Series: Stromlo 5k - 22nd in 28:52 (5:46/km) @ AHR 139 (88%), MHR 148. Peg Turbo. Chased Jim then Peter. Splits: 5:37, 5:25, 5:46, 5:37, 5:53 +34s. Cadence 170. RS 802. Fine, 21°C; calm. [B]
Wed 30 Nov	7.1	12.21pm. BBQ Stakes 6k in 40:24 (6:44/km) @ AHR 126 (80%), MHR 135. NB 1080v12W. Steady run, more walking, 24th from 49. Splits: 6:36, 7:09, 6:20, 7:21, 5:54, 6:53. Warm-up 1.1k. Cadence 161. RS 848. Sunny, 19°C; calm. [M]
Thu 1 Dec	2	6.00pm. Race: ACT Masters' 1500m - 6th in 7:18.91 (4:53/km) @ AHR 138 (88%), MHR 150. Saucony ES. Building into it, ahead of Jacki, well behind Dale and Robbie. Almost lapped by Jen. Warm-up one lap. Cadence 179. RS 673. Mild, 18°C; calm. [B]
Fri 2 Dec	9.4	12.25pm. Race: Customs H'cap 5.2k in 28:00 (5:23/km) @ AHR 137 (87%), MHR 146. Alphafly. Chased Kerron, catching up at 4k. Splits: 5:33, 5:24, 5:21, 5:15, 5:44 +. Cadence 170. Warm-up/down 4.4k. RS 738. Sunny, 19°C; calm. [B]
Sat 3 Dec	8	8.01am. Tuggers Parkrun 5k - 131st in 30:28 (6:06/km) @ AHR 130 (83%), MHR 144. Invincible. Steady, very short walk at the turn. Splits: 6:50, 6:18, 5:57, 5:53, 5:30. Cadence 167. 3k warm-down. RS 792. Sunny, 16°C; calm. [M]
Sun 4 Dec	5.1	3.50pm. SCT Annual Turkey Run - 4.66k in 30:30 (6:33/km) @ No HR data. Steady, easy run, even paced. Also ran 500m warm-up run with Jim. Good attendence, about 45 runners. Sunny, 27°C; calm. [M]
Week 48	52k - OK week and Customs 5k. Weight 75.6kg. 207km last 4 weeks.

Date	Kms	Comments
Mon 5 Dec	9.1	11.54am. Speedygeese PH, total 65:30 (7:12/km) @ AHR 116 (74%), MHR 131. Saucony ES. West side 900m loop mostly, easy running with some walks. Legs okay. 15 runners. Cadence 160. RS 835. Sunny, 27°C; windy. [M]
Tue 6 Dec	8 2	12.21pm. Lake Stakes Reverse in 40:40 (6:47/km) @ AHR 116 (74%), MHR 137. Invincible. 3k in 19:30 then 6 x 250m, 250m walks. 9th from 17. Saw car accident at finish. Warm-up 2k. Cadence 156. RS 786. Sunny, 21°C; calm. [V] 6.15pm. Race: CR Xmas Relays: Two legs of 915 metres, total 9:00 (4:55/km) @ AHR 135 (86%), MHR 151. Saucony ES. Legs #1 and #6 for Pubrunners team, Gary, Tyson, Singh. Good legs. Cadence 178. RS 664. Fine, 20°C; calm. [B]
Wed 7 Dec	6	12.21pm. BBQ Stakes Reverse 6k in 40:45 (6:48/km) @ AHR 125 (80%), MHR 138. NB 1080v12W. Dry track, 19th from 52. IPA team won. Splits: 6:46, 6:53, 7:05, 6:29, 6:47, 5:57. Cadence 156. RS 849. Warm-up walk. Sunny, 23°C; breezy. [H]
Thu 8 Dec	7.4	6.00pm. Race: ACT Masters' 3000m - 7th in 14:50.93 (4:57/km) @ AHR 142 (90%), MHR 153. Saucony ES. Splits: 4:55, 4:58, 4:57. Solo run. Happy with that, season's best. Cadence 176. Warm-up 2.2k, down 2.2k. RS 703. Sunny, 17°C; light breeze. [B]
Fri 9 Dec	9	12.26pm. Race: Customs H'cap 5k in 31:22 (6:16/km) @ AHR 117 (75%), MHR 123. Invincible. Easy low HR running, behind Richard and Jimmy. 10th/18. Splits: 6:07, 6:14, 6:23, 6:26, 6:12. Cadence 166. Warm-up/down PH. RS 734. Sunny, 16°C; calm. [M]
Sat 10 Dec	9	8.00am. Race: Tuggers Parkrun 5k - 61st in 25:47 (5:09/km) @ AHR 143 (91%), MHR 152. Alphafly. Followed Adam to 1k, passed a few more runners. Good legs. Happy with that, fastest parkrun since June 2019 at Hervey Bay (25:09). Splits: 5:27, 5:12, 5:06, 5:14, 4:48. Cadence 174. Warm-up 1k incl strides, w-down 3k. 280 runners. RS 737. Sunny, 12°C; calm. [B]
Sun 11 Dec	5	8.20am. Lanyon parkrun trial in 35:33 (7:07/km) @ AHR 110 (70%), MHR 122. Invincible. Very easy (walks) with Speedygeese and Pubrunners. Splits: 7:00, 7:22, 6:37, 8:00, 6:30. Cadence 155. RS 782. Sunny, 13°C; calm. [M]
Week 49	55k - Very good Tuggers parkrun 5k. Weight 76.7kg.
Mon 12 Dec	8.2	3.17pm. Street Orienteering, Mawson/O'Malley in 62:40 (7:39/km) @ AHR 112 (71%), MHR 128. Saucony ES. B-course getting 15/20 controls. No Speedygeese due to wet weather. Cadence 148. RS 856. Light shower, 14°C; windy! [M]
Tue 13 Dec	8.1	12.22pm. Lake Stakes 6k in 40:12 (6:42/km) @ AHR 115 (73%), MHR 139. Invincible. EIM - 3k in 19:50, then 6 x 250m, 250m walks. 10th from 20. Warm-up 2.1k from bus. Cadence 153. RS 771. Cloudy, 15°C; breezy. [V]
Wed 14 Dec	6	12.21pm. BBQ Stakes 6k Xmas Relays in 40:22 (6:44/km) @ No watches or HR data. NB 1080v12W. In a team with Kenny (running second), effort about the same as usual. 4th or 5th team. Cadence ?. Changeable, 12°C; breezy. [M]
Thu 15 Dec	8.3 3.6	11.57am. Speedygeese PH, total 59:45 (7:12/km) @ AHR 117 (75%), MHR 143. NB Beacon. West footpath intervals, 4 x 400 building to fairly fast. Oval strides x 4 beforehand. 9 runners. Cadence 158. RS 842. Cloudy, 17°C; windy. [M] 7.30pm. Race: ACT Masters' 2000m Turkey - 6th in 11:43 (5:52/km) @ AHR 121 (77%), MHR 127. Saucony ES. Guessed 12:02, so 19 seconds too fast. Cadence 171. Warm-up 1.6k. RS 716. Sunny, 17°C; windy. [M]
Fri 16 Dec	9.6	12.25pm. Race: Customs H'cap 5k in 27:36 (5:31/km) @ AHR 134 (85%), MHR 143. Nike Alphafly. Headwind out, with Craig back. 4th/21. Tempo. Splits: 5:38, 5:46, 5:31, 5:19, 5:22. Cadence 171. Warm-up/down PH. RS 740. Sunny, 15°C; windy! [H]
Sat 17 Dec	9	8.01am. Tuggers Parkrun 5k - 150th in 32:40 (6:32/km) @ AHR 122 (78%), MHR 134. Invincible. Steady easy run from the back. Splits: 6:46, 6:38, 6:15, 6:15, 6:46. Cadence 166. 1k warm-up, 3k warm-down. RS 797. Sunny, 12°C; windy. [M]
Sun 18 Dec	5	10.08am. Lawrence Wackett, Calwell Shops, Johnson Dr O/B in 38:03 (7:37/km) @ AHR 113 (72%), MHR 141. Saucony ES. Easy Intervals, 10 x 250m, 250m walk recoveries. Around 5:25/km effort. Cadence 142. RS 860. Sunny, 13°C; breezy [V]
Week 50	58k - Good week, okay CJs 5k race. Weight 75.8kg.
Mon 19 Dec	9.3	11.59am. Speedygeese PH, total 66:24 (7:08/km) @ AHR 115 (73%), MHR 134. Saucony ES. West side soccer oval strides and laps. Long warm-down including champagne and food. 13 runners. Cadence 157. RS 821. Sunny, 20°C; breezy. [M]
Tue 20 Dec	8	12.22pm. Lake Stakes 6k in 39:54 (6:39/km) @ AHR 116 (74%), MHR 136. Invincible. EIM - 3k in 18:50, then 6 x 250m, 250m walks. Ave 4:56/km. 10th from 16. Warm-up 2k from bus. Cadence 153. RS 771. Sunny, 19°C; calm. [V]
Wed 21 Dec	6	12.21pm. BBQ Stakes 6k in 39:38 (6:36/km) @ AHR 127 (81%), MHR 143. NB 1080v12W. Steady, usual hill walks. Faster than usual, 10th from 37. Splits: 6:56, 6:52, 5:45, 7:07, 5:32, 7:15. Cadence 159. RS 839. Sunny, 21°C; calm. [M]
Thu 22 Dec	6.2	5.57pm. Lawrence W, Calwell Shops, Johnson Dr and back in 40:50 (6:35/km) @ AHR 116 (74%), MHR 130. Saucony ES. After rain. Steady easy effort, sticking to footpaths. Legs okay. Cadence 165. RS 764. Mild, 15°C; calm. [M]
Fri 23 Dec	7.2	12.25pm. Race: Customs H'cap 5k in 27:54 (5:35/km) @ AHR 134 (85%), MHR 144. Nike Alphafly. Early starts, tired legs. ?st/14. Tempo. Splits: 5:35, 5:38, 5:34, 5:38, 5:29. Cadence 170. Warm-up from PH. RS 748. Sunny, 23°C; calm. [H]
Sat 24 Dec	8.3	8.01am. Tuggers Parkrun 5k - 174th/340 in 32:38 (6:32/km) @ AHR 124 (79%), MHR 137. Invincible. Steady from the back. Splits: 7:11, 6:32, 6:34, 6:16, 6:08. Cadence 166. Strides warm-up, 3.3k warm-down. RS 809. Sunny, 18°C; calm. [M]
Sun 25 Dec	6	6.42pm. Wagga - Horsley Dr, Lake to Boat Club, Kooringal Rd in 39:20 (6:33/km) @ AHR 124 (79%), MHR 138. Invincible. Easy, feeling the heat. 5k steady then 2 x 250m, 250m walk recoveries. Cadence 161. RS 813. Hot, 33°C; calm. [M]
Week 51	51k - Good week, okay Customs 5k race. Weight 74.8kg.
Mon 26 Dec	6	6.42pm. Wagga - Henwood Pk, Kooringal High, Lake, Horsley Dr in 40:24 (6:44/km) @ AHR 122 (78%), MHR 136. Invincible. Hot again. 5k steady then 2 x 250m, 250m walk recoveries. Cadence 160. RS 821. Hot, 30°C; calm. [M]
Tue 27 Dec	5	6.41pm. Wagga - Horsley Dr, Lake, Kooringal Road in 31:54 (6:23/km) @ AHR 126 (80%), MHR 139. Invincible. Hot again! 4k steady then 2 x 250m, 250m walk recoveries. Cadence 160. Two other runners. RS 804. Hot, 34°C; calm. [M]
Wed 28 Dec	nil	Rest day (first since 7 November).
Thu 29 Dec	6	6.14pm. Wagga - Horsley Dr, Lake, Golf Club, KPS in 39:54 (6:39/km) @ AHR 120 (76%), MHR 135. Invincible. Milder weather. 5k steady then 2 x 250m, 250m walk recoveries. Cadence 160. Cooler, felt easier. RS 798. Warm, 28°C; calm. [M]
Fri 30 Dec	5	6.11pm. Wagga - Horsley Dr, Lake, Kooringal Road, Fay Ave in 34:15 (6:51/km) @ AHR 115 (73%), MHR 133. Invincible. After rain. 3k in 18:30 then 4 x 250m, 250m walk recoveries. Cadence 155. Felt okay. RS 788. Warm, 24°C; breezy. [M]
Sat 31 Dec	9	8.01am. Race: Wagga Parkrun 5k - 31st in 29:44 (5:57/km) @ AHR 133 (85%), MHR 143. Invincible. Catching runners. Splits: 6:14, 5:58, 5:48, 5:51, 5:39 +14s. Cadence 170. Warm-up 4k jog/walk to start. RS 791. Warm, 20°C; breezy. [H]
Sun 1 Jan	6	6.40pm. Wagga - Horsley Dr, Lake, Kooringal Road, in 40:27 (6:45/km) @ AHR 118 (75%), MHR 136. Saucony ES. 3k in 18:21 then 6 x 250m, 250m walk recoveries. Cadence 153. Felt okay. RS 796. Hot, 32°C; calm. [M]
Week 52	37k - Easier week to finish the year. Weight 75.0kg. 201km last 4 weeks.

Goal: Finish a 5k race in less than 26 minutes: Successful with a fastest time of 25:33.

Races: Stromlo 5k road, 26:13. Fadden Pines 2.5k XC, 13:37. Customs Handicap 5k, 25:48. Runners Shop 5k Road, 25:33. City to Surf 14k, 93:39. Fisher's Ghost 5k, 27:42. Tuggeranong 5k parkrun, 25:47. 1500m track, 7:01.55. 3000m track, 14:50.93.

Numbers: I ran 3,047 kilometres in 2022 (an average of 58.5 km per week). There were 7 days when I didn't run.

Other words: Happy with that. A good year of running and racing. Enjoyed my training with the Speedygeese, lunch handicap runs and parkruns. A year with no injuries and looking forward to more of the same in 2023..

[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.
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 157. The highest I recorded in 2021 were at the end of three races: 155, 156 and 157. Height 186cm.