Ewen's Running Diary - 2026

This page is my running diary for 2026. Clicking here will scroll this page to the current week.
I also keep a blog of writing which is updated approximately monthly.

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

My running goal for 2026 - Race 5k faster than 27 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, 2025, 2026

DateKms Comments 
Mon
29 Dec		 nil Rest day.
Tue
30 Dec		 nil Rest day.
Wed
31 Dec		 nil Rest day. Arrival of G and C.
Thu
1 Jan		 nil Rest day. Volunteered (place tags) at the Wagga parkrun. Drive back to Canberra after morning tea.
Fri
2 Jan		 5 6.11pm. Theo trail, Conder O/B, Lawrence Wackett in 42:12 (8:26/km) @ AHR 108 (70%), MHR 135. Superblast. 12 x 200m, 200m brisk walk recoveries. Splits: 8:56, 8:18, 8:55, 7:48, 8:05. Cadence 134. 3 minsT. RS 912. Warm, 25°C; breezy. [E]
Sat
3 Jan		 5 8.00am. Tuggers parkrun 5k - 271st/422 in 36:44 (7:21/km) @ AHR 125 (81%), MHR 139. Invincible. Run 2k then 7 x 200m, walk 200 recoveries. Tired from yesterday. Splits: 6:56, 6:33, 7:57, 7:18, 7:40. Cadence 150. 16 minsT. RS 918. Mild, 16°C; humid. [T]
Sun
4 Jan		 nil Rest day. Thunderstorms in the afternoon.
Week 01 10k - Hopefully the smallest week of the year. 19 mins sub-T. Weight 75.0kg.
Mon
5 Jan		 6.2 11.54am. Speedygeese PH, total moving 58:30 (9:26/km) @ AHR 102 (66%), MHR 139. Invincible. West side court 5 relays, short loop, run down the hill, walk up. With Ricky and Dave W. 24 runners. 3 minsT. Cadence 116. RS 962. Sunny, 27°C; breezy. [E]
Tue
6 Jan		 6 12.14pm. Lake Stakes Reverse 6k in 47:56 (7:59/km) @ AHR 111 (72%), MHR 136. Superblast. Intervals - 15 x 200m (5:59/km ave), 200m walk recoveries. 10th/33. Felt okay once warmed up. Cadence 138. 6 minsT. RS 887. Sunny, 26°C; breezy. [T]
Wed
7 Jan		 6 12.13pm. BBQ Stakes 6k in 61:09 (10:12/km) @ AHR 92 (60%), MHR 125. Invincible. 20th/36. Brisk walk with Rog, Thommo, Bob and Lindsey. Easy. Splits: 10:21, 10:24, 10:15, 10:36, 10:01, 8:59. Cadence 119. RS 938. Hot, 33°C; breezy. [E]
Thu
8 Jan		 nil Rest day. Too hot - 36 degrees, Speedygeese session cancelled.
Fri
9 Jan		 6.5 12.25pm. Customs H'cap 5k - 21st in 51:03 (10:12/km) @ AHR 91 (59%), MHR 107. Invincible. Brisk walk with Roger and Thommo, carrying water. Splits: 9:27, 10:14, 10:27, 10:20, 10:27. 21 runners. Cadence 117. RS 929. Hot, 35°C; windy. [E]
Sat
10 Jan		 5 8.01am. Tuggers Parkrun 5k - 231st/369 in 36:56 (7:23/km) @ AHR 128 (83%), MHR 142. Superblast. Fartlek, many short walks to lower the heartrate. Splits: 6:54, 7:31, 7:34, 7:04, 7:53. Cadence 146. 15 minsT. RS 945. Warm, 27°C; windy! [T]
Sun
11 Jan		 5.9 6.11pm. Theo trail down to Christmas St, back via primary school in 51:54 (8:48/km) @ AHR 105 (68%), MHR 137. Invincible. Run/walk fartlek for 20 minutes, then walking. Cadence 133. 4 minsT. RS 924. Overcast, 18°C; breezy. [E]
Week 02 35k - Better week. 28 mins sub-threshold. Weight 75.5kg.
Mon
12 Jan		 6.1 12.05pm. Speedygeese PH, total moving 53:20 (8:45/km) @ AHR 98 (64%), MHR 130. Invincible. West side court 7 relays, easy effort, some walks, with Wendy and Dave W. 20 runners. 0 minsT. Cadence 122. RS 857. Sunny, 21°C; calm. [E]
Tue
13 Jan		 6 12.13pm. Lake Stakes 6k in 46:15 (7:43/km) @ AHR 112 (73%), MHR 138. Superblast. Intervals - 15 x 200m (5:50/km ave), 200m walk recoveries. 3rd/31. Eventually moving well. Cadence 141. 8 minsT. RS 863. Sunny, 27°C; breezy. [T]
Wed
14 Jan		 6 12.16pm. BBQ Stakes Reverse 6k in 46:40 (7:47/km) @ AHR 119 (77%), MHR 137. Novablast_5. 27th47. Run/walk, longer walks. Others won. Splits: 7:07, 7:25, 8:18, 8:27, 8:01, 7:03. Cadence 144. 7 minsT. RS 926. Hot, 27°C; calm. [T]
Thu
15 Jan		 nil Rest day. Starter at ACT Masters' track night.
Fri
16 Jan		 7 8.03am. Customs Joggers 5k - 16th in 36:23 (7:17/km) @ AHR 118 (77%), MHR 138. Alphafly. Deeks' quarters - 8 x 400m, walk 200m recoveries. Pace for the 400s: 5:51, 5:55, 5:53, 6:10, 6:12, 6:32, 6:08, 6:22. Tired. Splits: 6:43, 7:22, 7:30, 7:04, 7:40. Cadence 149. Warm-up 2.0k. 7 minsT. RS 859. Warm, 23°C; windy! [V]
Sat
17 Jan		 5 8.03am. Tuggers parkrun 5k - 215th/358 in 35:07 (7:01/km) @ AHR 117 (76%), MHR 134. Superblast. Run 2.5k then 5 x 200m, walk 200 recoveries. Tired from yesterday. Splits: 6:50, 6:42, 7:12, 7:26, 6:40. Cadence 156. 2 minsT. RS 822. Mild, 15°C; windy. [T]
Sun
18 Jan		 5 6.14pm. Theo trail, L Wackett, Calwell High, shops in 34:18 (6:52/km) @ AHR 121 (79%), MHR 131. Invincible. 4k steady then 200m run/walk intervals. Splits: 6:26, 6:28, 6:43, 6:41, 7:54. Cadence 158. RS 830. Mild, 17°C; breezy. [E]
Week 03 35k - Getting there, slowly. 24 mins sub-threshold. Weight 75.2kg.
Mon
19 Jan		 6.7 12.03pm. Speedygeese PH, total moving 55:20 (8:16/km) @ AHR 109 (71%), MHR 132. Novablast_5. Spider circuit from the top, very easy effort, walking the ups. 22 runners. Cadence 136. RS 900. Overcast, 21°C; calm. [E]
Tue
20 Jan		 6 12.10pm. Lake Stakes 6k - 10th in 46:48 (7:48/km) @ AHR 112 (72%), MHR 136. Invincible. Sub-threshold, 15 x 200m, walk 200m. 24 runners. Averaged 5:56 pace for the 200s. Legs okay. Cadence 139. 4 minsT. RS 874. Sunny, 23°C; calm. [T]
Wed
21 Jan		 6 12.17pm. BBQ Stakes 6k in 43:48 (7:18/km) @ AHR 126 (82%), MHR 138. Novablast_5. Normal runs and walking bits, 10th/47. Near Warrick, Mike and C. Splits: 6:52, 7:31, 7:10, 8:04, 6:36, 7:30. Cadence 152. 14 minsT. RS 920. Sunny, 25°C; breezy. [T]
Thu
22 Jan		 1.6 6.35pm. Race: ACT Masters' Mile race-walk - 8th in 12:48.00 (7:57/km) @ AHR 108 (70%), MHR 115. Vaporfly. Left calf slight niggle (crampy) after yesterday's run, so just the walk, racing Jimmy. Cadence 136. RS 859. Sunny, 25°C; breezy. [E]
Fri
23 Jan		 5 8.03am. Customs Joggers 5k - 16th in 37:33 (7:31/km) @ AHR 112 (73%), MHR 133. Superblast. 3 x 400m + 8 x 200m, walk 200m recoveries. Happily the left calf was fine. Splits: 6:52, 7:20, 8:09, 7:29, 7:37. Cadence 145. 2 minsT. RS 841. Sunny, 21°C; calm. [T]
Sat
24 Jan		 5 8.02am. Tuggers parkrun 5k - 249th/411 in 36:17 (7:15/km) @ AHR 117 (76%), MHR 132. Invincible. Run 700m then fartlek run/walk, random distances. Splits: 6:55, 7:00, 7:22, 7:29, 7:10. Cadence 149. 2 minsT. RS 849. Sunny, 16°C; calm. [T]
Sun
25 Jan		 nil Rest day. Body Balance class in the morning. Too hot at 37C to run in the afternoon.
Week 04 30k - Heat a problem. 22 mins sub-threshold. Weight 75.5kg. 110km last 4 weeks.


DateKms Comments 
Mon
26 Jan		 6.3 12.02pm. Speedygeese PH, total moving 54:06 (8:35/km) @ AHR 104 (68%), MHR 132. Novablast_5. Soccer oval easy laps with a lap walking for recovery. Legs not great. 20 runners. Cadence 126. RS 893. Sunny, 26°C; breezy. [E]
Tue
27 Jan		 6 12.13pm. Lake Stakes 6k in 48:30 (8:05/km) @ AHR 106 (69%), MHR 131. Superblast. Intervals - 15 x 200m (6:06/km ave), 200m walk recoveries. 8th/22. Easier than usual effort. Cadence 136. 1 minsT. RS 857. Sunny, 26°C; breezy. [T]
Wed
28 Jan		 6 7.13am. BBQ Stakes 6k in 58:48 (9:48/km) @ AHR 93 (60%), MHR 116. Invincible. 1st/35. Early due to the heat forecast. Walk with Thommo, Mark, Jimmy, Bob and Rog. Splits: 9:20, 9:32, 9:31, 10:05, 9:48, 10:00. Cadence 120. RS 911. Warm, 16°C; calm. [E]
Thu
29 Jan		 1 6.32pm. Race: ACT Masters' 1000m race-walk - 5th in 8:01.00 (8:01/km) @ AHR 103 (67%), MHR 110. Vaporfly. Moderate effort, doing enough to overtake and finish ahead of Jimmy. Cadence 134. RS 826. Sunny, 31°C; breezy. [E]
Fri
30 Jan		 5 12.25pm. Customs H'cap 5k - 20th in 53:15 (10:39/km) @ AHR 82 (53%), MHR 99. Invincible. Brisk walk with Bob, Rog and Thommo, carrying water. Splits: 10:49, 10:33, 10:24, 10:43, 10:46. 19 runners. Cadence 113. RS 873. Hot, 32°C; breezy. [E]
Sat
31 Jan		 5 8.02am. Tuggers parkrun 5k - 289th/440 in 37:51 (7:34/km) @ AHR 116 (75%), MHR 131. Superblast. Run 700m then fartlek run/walk, random distances. Splits: 7:25, 7:25, 7:22, 7:51, 7:38. Cadence 146. 2 minsT. RS 878. Hot, 25°C; calm. [T]
Sun
1 Feb		 8 6.37pm. Tuggers homestead lap anticlockwise in 74:39 (9:19/km) @ AHR 95 (62%), MHR 123. Novablast_5. Run/walk 200m intervals for 4k then brisk walking for 4k. Tired legs. Cadence 124. RS 886. Sunny, 27°C; breezy. [E]
Week 05 37k - Hot weather again a problem. 3 mins sub-threshold. Weight 75.5kg.
Mon
2 Feb		 6.6 12.01pm. Speedygeese PH, total moving 52:48 (8:00/km) @ AHR 107 (69%), MHR 130. Novablast_5. West side footpath intervals, running and walking random distances. Felt OK. 19 runners. Cadence 135. RS 856. Sunny, 17°C; breezy. [E]
Tue
3 Feb		 6

2		 12.14pm. Lake Stakes Reverse 6k in 47:24 (7:54/km) @ AHR 109 (71%), MHR 135. Superblast. Intervals - 15 x 200m (6:03/km ave), 200m walk recoveries. 6th/33. Felt okay once warmed up. Cadence 141. 3 minsT. RS 861. Sunny, 20°C; breezy. [T]
6.15pm. Race: CR Summer Series: Museum 2k - 3rd in 12:31 (6:15/km) @ AHR 131 (85%), MHR 142. Superblast. Happy to run all the way, passed Jimmy at 1200m then passed by Trev last 200m. Splits: 6:14, 6:16. Cadence 167. RS 820. Sunny, 23°C; calm. [B]
Wed
4 Feb		 6 10.55am. BBQ Stakes Reverse 6k in 58:03 (9:41/km) @ AHR 97 (63%), MHR 113. Invincible. 1st/43. Solo walk due to timekeeper duties, incl some short runs. Splits: 9:49, 9:50, 9:52, 9:28, 9:13, 9:17. Cadence 123. RS 938. Sunny, 21°C; breezy. [E]
Thu
5 Feb		 4 7.45pm. Race: ACT Masters' 2077m 5-lap Spiral Handicap - 19th in 12:52.00 (6:12/km) @ AHR 130 (84%), MHR 138. Vaporfly. Chased and caught Fiona. Even effort. Also did the 2k race-walk earlier in 17:20. Cadence 167. RS 805. Sunny, 33°C; breezy. [B]
Fri
6 Feb		 5 12.09pm. Customs H'cap 5k - 22nd in 50:22 (10:04/km) @ AHR 88 (57%), MHR 109. Invincible. Brisk walk with Bill, Rog and Thommo, negative splits. Splits: 10:08, 10:39, 10:24, 9:36, 9:34. 19 runners. Cadence 119. RS 886. Hot, 31°C; breezy. [E]
Sat
7 Feb		 5 8.02am. Tuggers parkrun 5k - 285th/462 in 36:02 (7:12/km) @ AHR 121 (79%), MHR 136. Superblast. Run 900m then fartlek run/walk, random distances. Splits: 6:55, 7:07, 7:18, 7:31, 7:03. Cadence 150. 6 minsT. RS 872. Warm, 18°C; calm. [T]
Sun
8 Feb		 5.3 11.20am. O'Connor Circuit past Gordon's, Tharwa Drive in 54:48 (10:20/km) @ AHR 89 (58%), MHR 121. Invincible. Run/walk 200m intervals for 1k then brisk walking. Hilly course 114m elevation. Tired legs. Cadence 124. RS 920. Rainy, 17°C; calm. [E]
Week 06 40k - Museum 2k better than expected. 27 mins sub-threshold. Weight 75.5kg.
Mon
9 Feb		 nil Rest day. Morning appointment.
Tue
10 Feb		 6

2		 12.15pm. Lake Stakes 6k in 48:06 (8:01/km) @ AHR 113 (73%), MHR 140. Superblast. Intervals - 15 x 200m (5:56/km ave), 200m walk recoveries. 10th/31. Steady to strong effort. Cadence 136. 6 minsT. RS 906. Sunny, 27°C; humid! [T]
6.15pm. Race: CR Summer Series: Telopea Park 2k - 3rd in 12:29 (6:14/km) @ AHR 134 (87%), MHR 146. Superblast. Chased Jimmy down, passing at 1k. Legs okay. Grass rough. Cadence 168. 9 minsT. RS 836. Sunny, 28°C; calm. [B]
Wed
11 Feb		 6 12.07pm. BBQ Stakes 6k in 50:36 (8:26/km) @ AHR 112 (73%), MHR 128. Invincible. 9th/35. Fartlek run/walk, short runs, almost caught up to Jimmy. Steady. Splits: 7:43, 8:26, 8:08, 8:36, 8:21, 8:53. Cadence 136. RS 945. Hot, 29°C; calm. [E]
Thu
12 Feb		 6.2 5.49pm. Out/back past Calwell shops to Richardson shops in 57:20 (9:15/km) @ AHR 99 (64%), MHR 130. Invincible. Run/walk 200m intervals for 3k then 3k of brisk walking. Cadence 125. RS 915. Sunny, 22°C; breezy. [E]
Fri
13 Feb		 5 12.09pm. Customs Handicap 5k - 24th in 49:12 (9:50/km) @ AHR 86 (56%), MHR 109. Invincible. Brisk walk with Rog and Thommo, steady even effort. Splits: 9:18, 9:40, 10:13, 9:57, 9:45. 23 runners. Cadence 120. RS 846. Cooler, 20°C; calm. [E]
Sat
14 Feb		 5 8.02am. Race: Point Hut Pond Parkrun 5k - 119th in 33:58 (6:48/km) @ AHR 128 (83%), MHR 143. Superblast. Steady for 3k then 200m run/walk intervals, racing Colin. Splits: 6:43, 6:30, 6:03, 7:54, 6:33. Cadence 158. 20 minsT. RS 870. Mild, 16°C; calm. [T]
Sun
15 Feb		 4 8.11am. Team Sprint Relay, total in 28:45 (7:11/km) @ AHR 104 (68%), MHR 134. Invincible. Nine teams of six, placed in the middle. Three legs as race-walking, three legs as running. Moving well, felt good. Cadence 141. RS 748. Sunny, 14°C; calm. [E]
Week 07 34k - A little better, okay Telopea Park 2k race. 38 mins sub-threshold. Weight 73.9kg.
Mon
16 Feb		 nil Rest day. Retirement expo visit with J and M.
Tue
17 Feb		 6

2		 12.15pm. Lake Stakes 6k in 46:12 (7:42/km) @ AHR 115 (75%), MHR 140. Superblast. Intervals - 15 x 200m (5:36/km ave), 200m walk recoveries. 7th/33. Steady to strong effort. Cadence 136. 10 minsT. RS 886. Sunny, 25°C; calm. [T]
6.17pm. Race: CR Summer Series: Weston Park 2k - 3rd in 11:52 (5:56/km) @ AHR 134 (87%), MHR 148. Superblast. Chasing 1st and 2nd place girls, got close. Splits: 5:53, 5:59. Cadence 166. RS 795. Sunny, 28°C; calm. [B]
Wed
18 Feb		 6 12.07pm. BBQ Stakes 6k in 54:24 (9:04/km) @ AHR 99 (64%), MHR 117. Invincible. 9th/34. Fartlek run/walk, very short runs, chasing Thommo and Jimmy. Splits: 9:20, 8:54, 9:01, 8:54, 8:49, 8:59. Cadence 127. RS 897. Hot, 28°C; calm. [E]
Thu
19 Feb		 2 6.32pm. Race: ACT Masters' 1500m race-walk handicap - 21st in 13:44.00 (9:09/km) @ AHR 97 (63%), MHR 102. Vaporfly. Slow, couldn't get going, dropped away from Bryan. Cadence 125. RS 888. Sunny, 30°C; breezy. [E]
Fri
20 Feb		 5 12.20pm. Race: CJ's H'cap 5k - ??th in 37:03 (7:25/km) @ AHR 118 (77%), MHR 134. Superblast. Sub-threshold 2 x 1k plus 7 x 200m, 200m walk recov: 6:19, 6:42, 6:25, 5:46, 5:57, 5:54, 5:55, 7:30, 5:46. Hard. 24 runners. Cadence 148. 3 minsT. RS 874. Sunny, 26°C; calm. [T]
Sat
21 Feb		 5 8.04am. Race: Tuggers parkrun 5k - 232nd/448 in 33:53 (6:47/km) @ AHR 125 (81%), MHR 147. Superblast. Steady for 2.5k then fartlek, chasing Hilary. Splits: 6:57, 6:39, 6:42, 6:58, 6:25. Cadence 158. 7 minsT. RS 847. Warm, 18°C; calm. [T]
Sun
22 Feb		 nil JEM travel from Canberra to Lakes Entrance.
Week 08 26k - Okay Weston Park 2k race. 27 mins sub-threshold. Weight 74.4kg. 137km last 4 weeks.


DateKms Comments 
Mon
23 Feb		 5 4.00pm. Lakes Entrance 5k in 39:28 (7:54/km) @ AHR 104 (68%), MHR 129. Superblast. Steady 750m then 200m run/walk intervals out and back along The Esplanade. Felt okay. Cadence 140. RS 821. Overcast, 17°C; breezy. [E]
Tue
24 Feb		 nil Rest day. Lakes Entrance.
Wed
25 Feb		 nil Rest day. Travel to Phillip Island. Penguin Parade night.
Thu
26 Feb		 4.3 4.37pm. Anglesea 4.3k in 37:40 (8:46/km) @ AHR 102 (66%), MHR 128. Superblast. Out/back fartlek past the surf beach to Loveridge Lookout. Nice course, half on a good gravel single-track trail. Cadence 132. RS 893. Sunny, 19°C; breezy. [E]
Fri
27 Feb		 nil Rest day. Travel via the Great Ocean Road to Warrnambool.
Sat
28 Feb		 10 8.04am. Race: Warrnambool parkrun 5k - 143rd/200 in 37:53 (7:35/km) @ AHR 117 (76%), MHR 130. Superblast. Steady early then run/walk fartlek. Walk to and from run. Splits: 6:53, 7:23, 7:43, 7:43, 7:48. Cadence 158. RS 886. Mild, 18°C; calm. [T]
Sun
1 Mar		 nil Rest day. Travel to Ballarat. Yesterday afternoon, toured Port Fairy.
Week 09 19k - Enjoyed the Warrnambool parkrun. No sub-threshold. Weight about 75kg.
Mon
2 Mar		 nil Rest day. Ballarat. Rainy. Toured the Eureka Museum, then the town centre.
Tue
3 Mar		 nil Rest day. Ballarat. Finally some sun in the afternoon. Toured the tram museum and rode on the tram.
Wed
4 Mar		 nil Rest day. Travel Ballarat to Albury. Commercial Club for dinner with Ken and Glynnis.
Thu
5 Mar		 nil Rest day. Travel Albury to Canberra.
Fri
6 Mar		 nil Rest day. Dr appointment conflict with Customs Joggers.
Sat
7 Mar		 5 8.02am. Tuggers parkrun 5k - 265th/386 in 37:08 (7:26/km) @ AHR 119 (77%), MHR 139. Superblast. Run/walk 200m intervals all the way. Splits: 7:59, 6:58, 7:41, 7:13, 7:17. Cadence 145. 10 minsT. RS 884. Humid, 18°C; calm. [T]
Sun
8 Mar		 3.3 4.56pm. Local paths anticlockwise past Calwell High in 40:00 (12:07/km) @ AHR 85 (55%), MHR 100. Invincible. Steady easy walk, not working up a sweat. Body Balance in the morning. Cadence 108. RS 1030. Overcast, 21°C; breezy. [E]
Week 10 8k - Okay Tuggers parkrun. 10 mins sub-threshold. Weight 75.8kg.
Mon
9 Mar		 3.1 12.46pm. Speedygeese PH, total moving 28:36 (9:14/km) @ AHR 103 (67%), MHR 126. Novablast_5. After helping at National XC/walks championships, easy jog/walk. Tired. 16 runners. Cadence 123. RS 950. Sunny, 20°C; calm. [E]
Tue
10 Mar		 6

2		 12.10pm. Lake Stakes 6k in 57:36 (9:36/km) @ AHR 93 (60%), MHR 120. Superblast. Brisk walk with Thommo and Rog, negative split. 26th from 27. Splits: 9:26, 9:45, 9:58, 9:30, 9:27, 9:20. Cadence 120. RS 893. Sunny, 24°C; calm. [E]
6.22pm. Race: CR Summer Series: Barrenjoey Dr 2k - 9th in 13:38 (6:49/km) @ AHR 130 (84%), MHR 143. Superblast. Chased Jimmy and Rob, a few short walks. Splits: 6:39, 6:59. Cadence 152. 8 minsT. RS 886. Sunny, 27°C; calm. [T]
Wed
11 Mar		 6 12.13pm. BBQ Stakes 6k in 56:24 (9:24/km) @ AHR 98 (64%), MHR 118. Novablast_5. 34th/48. Brisk walk with Rog, Thommo, Bob and Jen. Adrian stacked. Splits: 9:06, 9:28, 9:13, 9:33, 9:12, 9:21. Cadence 120. RS 921. Sunny, 26°C; calm. [E]
Thu
12 Mar		 6 12.04pm. Speedygeese PH, total moving 54:06 (9:01/km) @ AHR 99 (64%), MHR 122. Novablast_5. 950m loop from court 8 jogging and walking with Geoff. 10 runners. Cadence 127. RS 893. Sunny, 22°C; calm. [E]
Fri
13 Mar		 5 12.05pm. Customs H'cap 5k - 27th in 49:06 (9:49/km) @ AHR 91 (59%), MHR 105. Invincible. Brisk walk with the Thommos, Luna, Rog and Bob. Fairly easy. Splits: 9:32, 10:15, 9:39, 9:42, 9:47. 28 runners. Cadence 123. RS 894. Sunny, 18°C; breezy. [E]
Sat
14 Mar		 5 8.01am. Woden Town parkrun 5k - 285th/386 in 38:13 (7:39/km) @ AHR 121 (79%), MHR 142. Superblast. Mostly run/walk 200m intervals, racing Andrew (walking). Splits: 7:15, 7:15, 7:45, 7:29, 8:05. Cadence 144. 8 minsT. RS 925. Cool, 7°C; calm. [T]
Sun
15 Mar		 nil Rest day. Body Balance in the morning, lawn mowing in the afternoon.
Week 11 33k - Gradually back into it. 16 mins sub-threshold. Weight 75.5kg.
Mon
16 Mar		 nil Rest day.
Tue
17 Mar		 6

2		 12.12pm. Lake Stakes 6k in 55:15 (9:13/km) @ AHR 99 (64%), MHR 112. Superblast. Brisk walk with John, Thommo and Rog, fast middle. 22nd from 26. Splits: 9:11, 8:45, 9:11, 8:43, 9:16, 10:02. Cadence 125. RS 912. Damp, light rain, 20°C; calm. [E]
5.41pm. Race: CR Summer Series: Stromlo 2k - 13th/20 in 18:48 (9:24/km) @ AHR 95 (62%), MHR 104. NB1080. Steady walk with Trevor J, early start (volunteering). Splits: 9:28, 9:20. Cadence 122. RS 893. Overcast, 22°C; calm. [E]
Wed
18 Mar		 6 12.06pm. BBQ Stakes 6k in 55:45 (9:18/km) @ AHR 98 (64%), MHR 122. Novablast_5. 22nd/41. Brisk walk with Rog, Thommo, Bob and John. Steady effort. Splits: 9:23, 9:21, 9:03, 9:19, 9:12, 9:04. Cadence 123. RS 911. Cloudy, 21°C; calm. [E]
Thu
19 Mar		 nil Rest day. Track cancelled. Mowed the grass out back.
Fri
20 Mar		 5 12.05pm. Customs H'cap 5k - 27th in 51:33 (10:19/km) @ AHR 87 (56%), MHR 113. Invincible. Mostly easy walking with Rog and Bob. Splits: 10:23, 10:40, 10:34, 9:54, 9:54. 27 runners. Cadence 118. RS 897. Overcast, 21°C; calm. [E]
Sat
21 Mar		 5 8.01am. Tuggers parkrun 5k - 314th/390 in 41:35 (8:19/km) @ AHR 111 (72%), MHR 127. Superblast. Light fartlek - fast walks and very short runs after 750m. Splits: 8:19, 8:21, 8:15, 8:09, 8:25. Cadence 132. RS 924. Cloudy, 17°C; calm. [E]
Sun
22 Mar		 nil Rest day. Body balance in the morning, 20k ride in the afternoon.
Week 12 24k - Easier week, mostly walking. Weight 75.5kg. 84km last 4 weeks.


DateKms Comments 
Mon
23 Mar		 7 11.58am. Speedygeese PH, total moving 66:30 (9:30/km) @ AHR 106 (69%), MHR 130. Invincible. Rose Gardens 200s, mostly walking with some short runs on the footpath. 16 runners. Cadence 121. RS 1007. Sunny, 23°C; calm. [E]
Tue
24 Mar		 6 12.11pm. Lake Stakes 6k in 55:24 (9:14/km) @ AHR 99 (64%), MHR 120. Superblast. Walk with John, Thommo and Rog, chasing Kenny. 26th from 26. Splits: 8:37, 8:53, 9:20, 9:30, 9:30, 9:24. Cadence 123. RS 914. Sunny, 23°C; calm. [E]
Wed
25 Mar		 6 12.06pm. BBQ Stakes 6k in 55:58 (9:20/km) @ AHR 103 (67%), MHR 126. Novablast_5. 15th/37. Brisk walk with Rog, Thommo, Bob and Jen. Steady effort. Splits: 9:09, 8:48, 9:18, 9:50, 9:20, 9:02. Cadence 121. RS 961. Sunny, 26°C; calm. [E]
Thu
26 Mar		 nil Rest day. Rainy in the afternoon. Tax appointment in the morning.
Fri
27 Mar		 5 12.05pm. Customs H'cap 5k - 24th in 51:17 (10:15/km) @ AHR 85 (55%), MHR 105. Invincible. Easy walking with Thommo, Rog and Bob. Splits: 9:56, 10:16, 10:04, 10:25, 10:27. 25 runners. Cadence 119. RS 872. Damp, 10°C; windy. [E]
Sat
28 Mar		 5 8.03am. Woden Town parkrun - 395th/448 in 51:32 (10:18/km) @ AHR 89 (58%), MHR 113. Superblast. Easy to quick walk, with Thommo (500th), Jimmy, Rog, Bob. Splits: 10:43, 10:23, 10:12, 8:32, 9:10. Cadence 115. RS 917. Sunny, 7°C; calm. [T]
Sun
29 Mar		 6.3 2.40pm. Theo trail down to Christmas St, back via primary school, Theo shop in 75:15 (11:57/km) @ AHR 90 (58%), MHR 117. Invincible. Slow easy walking. Legs a little on the tired side. Cadence 110. RS 1075. Sunny, 22°C; calm. [E]
Week 13 32k - Okay week. Weight 75.5kg.
Mon
30 Mar		 8.3 11.54am. Speedygeese PH, total moving 76:54 (9:16/km) @ AHR 107 (69%), MHR 127. Novablast. Reconciliation Place ramp runs, walk up the hill, run down. Long warm-up. 18 runners. Cadence 127. RS 991. Sunny, 19°C; calm. [E]
Tue
31 Mar		 6 12.11pm. Lake Stakes 6k in 56:36 (9:26/km) @ AHR 96 (62%), MHR 112. Superblast. Walk with Thommo and Rog, chasing Lloyd. 23rd from 26. Splits: 9:01, 9:12, 9:40, 9:32, 9:34, 9:30. Cadence 123. RS 906. Sunny, 21°C; calm. [E]
Wed
1 Apr		 6 12.08pm. BBQ Stakes Reverse 6k in 53:57 (9:00/km) @ AHR 108 (70%), MHR 128. Invincible. 8th/42. Fast walk with Thommo, Rog, Bob and Jen. A few short runs. Splits: 9:12, 9:30, 9:22, 8:47, 8:37, 7:59. Cadence 126. RS 971. Sunny, 23°C; calm. [E]
Thu
2 Apr		 nil Appointment CC, 12 noon.
Fri
3 Apr		 5 12.05pm. Customs H'cap 5k - 24th in 47:15 (9:27/km) @ AHR 97 (63%), MHR 113. Invincible. Steady solo walking, finishing mid-field. Splits: 9:22, 9:22, 9:18, 9:33, 9:32. 25 runners. Cadence 124. RS 917. Sunny, 22°C; calm. [E]
Sat
4 Apr		 5 8.02am. Tuggers parkrun 5k - 248th/363 in 36:57 (7:23/km) @ AHR 121 (79%), MHR 136. Superblast. Run 800m then fartlek run/walk, random distances. Splits: 7:05, 7:31, 7:28, 7:25, 7:16. Cadence 143. 4 minsT. RS 894. Overcast, 13°C; calm. [T]
Sun
5 Apr		 8 12.47pm. Charles River loop around Tugg Homestead in 90:45 (11:20/km) @ AHR 89 (58%), MHR 104. Invincible. Easy effort walking all the way. A little tired but otherwise okay. Cadence 112. RS 1009. Cloudy, 17°C; calm. [E]
Week 14 38k - Okay week, happy with the parkrun. Weight 75.6kg.
Mon
6 Apr		 7 11.49am. Speedygeese PH, total moving 59:30 (8:30/km) @ AHR 101 (66%), MHR 129. Novablast_5. Soccer oval steady laps, 200s then 100s with 100m walk recoveries. Felt okay. 14 runners. Cadence 131. RS 859. Cloudy, 14°C; calm. [E]
Tue
7 Apr		 6 12.11pm. Lake Stakes Reverse 6k in 56:36 (9:26/km) @ AHR 93 (60%), MHR 106. Superblast. Steady walk with Thommo. 22nd from 24. Splits: 9:27, 9:21, 9:23, 9:24, 9:30, 9:20. Cadence 123. RS 877. Sunny, 23°C; calm. [E]
Wed
8 Apr		 6 12.04pm. BBQ Stakes 6k in 53:55 (8:59/km) @ AHR 107 (69%), MHR 132. Novablast_5. 6th/44. Brisk solo walk, 75m run every 200m. Splits: 9:16, 9:15, 9:02, 9:32, 7:54, 8:31. Cadence 129. RS 962. Sunny, 22°C; calm. [E]
Thu
9 Apr		 7.5 11.35am. Theo trail, Calwell Hill, Is Plains to Southpoint shops in 86:30 (11:32/km) @ AHR 89 (58%), MHR 107. Invincible. Easy effort walking all the way. A little tired but otherwise okay. Cadence 111. RS 1026. Sunny, 24°C; calm. [E]
Fri
10 Apr		 5 12.00pm. Customs H'cap 5k - 20th in 41:46 (8:21/km) @ AHR 110 (71%), MHR 131. Invincible. Fartlek, about 75m runs and 125m walks. Westerly. Splits: 8:22, 8:09, 8:36, 8:16, 8:18. 25 runners. Cadence 134. RS 919. Sunny, 21°C; windy. [E]
Sat
11 Apr		 5 8.01am. Tuggers parkrun 5k - 240th/384 in 36:40 (7:20/km) @ AHR 117 (76%), MHR 135. Superblast. Run 800m then fartlek run/walk, random distances. Splits: 7:03, 7:39, 7:42, 7:13, 7:05. Cadence 145. 2 minsT. RS 858. Sunny, 14°C; breezy. [T]
Sun
12 Apr		 6.5 12.47pm. Johnson Drive out/back via the shops in 74:45 (11:30/km) @ AHR 85 (55%), MHR 99. Invincible. Easy effort walking all the way. A little tired but otherwise okay. Cadence 111. RS 978. Sunny, 13°C; breezy. [E]
Week 15 43k - Okay week and parkrun 5k. Weight 75.4kg.
Mon
13 Apr		 nil Rest day. Dr's appointment 12 noon.
Tue
14 Apr		 6 12.11pm. Lake Stakes 6k in 52:03 (8:41/km) @ AHR 105 (68%), MHR 126. Superblast. Walk with a short run every 200 metres. 25th from 37. Splits: 8:50, 8:39, 9:05, 8:31, 8:29, 8:29. Cadence 129. RS 911. Sunny, 18°C; calm. [E]
Wed
15 Apr		 6 12.05pm. BBQ Stakes 6k in 55:58 (9:20/km) @ AHR 101 (66%), MHR 123. Novablast_5. 17th/41. Walk with Rog and Thommo, short runs to keep up. Splits: 9:34, 9:26, 8:54, 9:09, 9:21, 8:52. Cadence 123. RS 942. Sunny, 19°C; calm. [E]
Thu
16 Apr		 6.3 11.55am. Speedygeese PH, total moving 70:06 (11:08/km) @ AHR 88 (57%), MHR 107. Novablast_5. Court 3 hill repeats, started run down, walk up, then moved to all walking. Tired. 12 runners. Cadence 109. RS 979. Sunny, 20°C; calm. [E]
Fri
17 Apr		 5 12.02pm. Customs H'cap 5k - 22nd in 44:01 (8:48/km) @ AHR 107 (69%), MHR 127. Invincible. Fartlek, about 75m runs and 125m walks. Westerly. Splits: 9:27, 8:39, 8:41, 8:22, 8:46. 25 runners. Cadence 131. RS 942. Sunny, 21°C; very windy! [E]
Sat
18 Apr		 5 8.03am. Tuggers parkrun 5k - 275th/392 in 37:54 (7:35/km) @ AHR 118 (77%), MHR 135. Superblast. Fartlek run/walk, random distances, behind Jimmy and Andrew. Splits: 8:11, 7:34, 7:15, 7:34, 7:22. Cadence 138. 4 minsT. RS 894. Sunny, 5°C; cold. [T]
Sun
19 Apr		 7.4 2.11pm. Clockwise trails around Mt Tuggers, Lawrence Wackett in 87:54 (11:53/km) @ AHR 91 (59%), MHR 119. Invincible. Easy effort walking all the way. Beautiful afternoon. Cadence 110. RS 1081. Sunny, 19°C; calm. [E]
Week 16 36k - Okay week and parkrun 5k. Weight 75.6kg. 149 km last 4 weeks.


DateKms Comments 
Mon
20 Apr		 7.8 11.46am. Speedygeese PH, total moving 75:45 (9:43/km) @ AHR 102 (66%), MHR 123. Novablast_5. Court 3 hill repeats, mostly run down, walk up, same session as last Thursday. Felt okay. 19 runners. Cadence 122. RS 991. Sunny, 18°C; calm. [E]
Tue
21 Apr		 6 12.11pm. Lake Stakes 6k in 48:36 (8:06/km) @ AHR 118 (77%), MHR 138. Superblast. Walk with a 75ish metre run every 200 metres. 11th from 29. Splits: 8:42, 7:43, 8:05, 7:55, 8:12, 7:38. Cadence 136. 6 minsT. RS 956. Sunny, 19°C; calm. [E]
Wed
22 Apr		 6 12.03pm. BBQ Stakes 6k in 56:15 (9:23/km) @ AHR 105 (68%), MHR 122. Novablast_5. 9th/43. Walk with short runs every 200 metres. A little tired today. Splits: 9:23, 9:13, 8:31, 9:38, 8:57, 9:54. Cadence 127. RS 984. Sunny, 19°C; calm. [E]
Thu
23 Apr		 5.7 11.57am. Speedygeese PH, total moving 52:45 (9:15/km) @ AHR 97 (63%), MHR 124. Novablast_5. East side 350m triangle course relays, with Caroline C, walk the uphill. Felt okay. 11 runners. Cadence 124. RS 898. Sunny, 18°C; calm. [E]
Fri
24 Apr		 5 12.03pm. Customs H'cap 5k - 24th in 45:56 (9:11/km) @ AHR 100 (65%), MHR 125. Superblast. Fartlek, about 60m runs and 140m walks. Chasing Bob and Rog. Splits: 9:13, 9:13, 9:02, 9:02, 9:20. 27 runners. Cadence 127. RS 919. Sunny, 19°C; calm. [E]
Sat
25 Apr		 5 8.03am. Tuggers parkrun 5k - 303rd/424 in 37:55 (7:35/km) @ AHR 121 (79%), MHR 137. Superblast. Fartlek run/walk, random distances, ahead of Jimmy and Kenny. Splits: 7:54, 7:21, 7:53, 7:14, 7:13. Cadence 139. 6 minsT. RS 918. Sunny, 6°C; cold. [T]
Sun
26 Apr		 nil Rest day. Body Balance gym in the morning. Joy and Mal's in the afternoon/evening.
Week 17 35k - Okay week and parkrun 5k. Weight 75.7kg.
Mon
27 Apr		 4.2 11.57am. Speedygeese PH, total moving 38:54 (9:16/km) @ AHR 96 (62%), MHR 127. Novablast_5. Flagpole relays running each side with Ruth, Carolyne and Maryann. Walk warm-up. Felt okay. 28 runners. Cadence 117. RS 889. Sunny, 20°C; calm. [E]
Tue
28 Apr		 nil Rest day. Travel to Wagga after visiting the Lake Stakes.
Wed
29 Apr		 nil Rest day. Big day, cake in the afternoon.
Thu
30 Apr		 nil Rest day. Wagga - preparations for Saturday.
Fri
1 May		 nil Rest day. Wagga - more preparations for Saturday.
Sat
2 May		 nil Rest day. Wagga - Big day, party from noon until 4pm. Kooringal Hotel for dinner with the cousins.
Sun
3 May		 nil Rest day. Travel in convoy with Mal and Joy back to Canberra - late lunch at Jugiong.
Week 18 4k - I'll call it a recovery week. Weight 76.0kg.
Mon
4 May		 nil Rest day. Raining.
Tue
5 May		 6 12.11pm. Lake Stakes Reverse 6k in 55:33 (9:16/km) @ AHR 95 (60%), MHR 126. Superblast. Steady walk with Rog, short runs. 32nd from 34. Splits: 9:30, 9:32, 9:04, 9:14, 8:20, 9:24. Cadence 123. RS 880. Sunny, 17°C; breezy. [E]
Wed
6 May		 6 12.04pm. BBQ Stakes Reverse 6k in 56:20 (9:23/km) @ AHR 106 (69%), MHR 122. Invincible. 18th/41. Off 4 minutes, brisk walk with short runs. Splits: 8:48, 9:43, 9:33, 9:34, 9:26, 8:33. Cadence 124. RS 995. Sunny, 16°C; calm. [E]
Thu
7 May		 2.1 2.11pm. Shortest way to Calwell shops in 24:24 (11:37/km) @ AHR 85 (55%), MHR 94. Invincible. Easy effort walking. Had coffee with Ant I before getting the bus back home. Cadence 113. RS 988. Sunny, 11°C; windy. [E]
Fri
8 May		 5 12.03pm. Customs H'cap 5k - ??th in 50:40 (10:08/km) @ AHR 93 (60%), MHR 115. Invincible. Walk with Roger and Bob. Tailwind back. Splits: 9:49, 10:28, 10:18, 9:54, 9:56. 24 runners. Cadence 119. RS 942. Sunny, 14°C; windy. [E]
Sat
9 May		 5 8.03am. Tuggers parkrun 5k - 301st/414 in 40:57 (8:11/km) @ AHR 120 (78%), MHR 132. Superblast. Fartlek run/walk, random distances, finished behind Jimmy. Splits: 8:29, 7:57, 7:56, 8:08, 8:06. Cadence 139. RS 983. Sunny, 6°C; cold. [M]
Sun
10 May		 1 2.32pm. Race: Fadden Pines Cross Country 750m - 33rd in 5:21.7 (7:09/km) @ AHR 120 (78%), MHR 131. Novablast. Splits: 1:21, 1:27, 1:27, 1:07. Cadence 143. Easy fartlek run/walk. RS 858. Sunny, 20°C; calm. [E]
Week 19 25k - This should be the minimum kms per week. Weight 76.1kg.
Mon
11 May		 6.2 11.57am. Speedygeese PH, total moving 53:12 (8:35/km) @ AHR 111 (72%), MHR 142. Novablast_5. Flagpole relays running with Peter R and Raymond, short walk recoveries. Felt okay. 18 runners. Cadence 120. RS 952. Sunny, 17°C; calm. [E]
Tue
12 May		 6 12.11pm. Lake Stakes 6k in 56:40 (9:27/km) @ AHR 96 (62%), MHR 114. Superblast. Walk with Roger, no running. Negative split. 27th from 27. Splits: 9:33, 9:36, 9:33, 9:29, 9:15, 9:02. Cadence 123. RS 907. Sunny, 17°C; calm. [E]
Wed
13 May		 6 12.03pm. BBQ Stakes 6k in 56:15 (9:23/km) @ AHR 103 (67%), MHR 124. Novablast_5. 7th/39. Walk with short runs every 200 metres. Off 2 minutes. Splits: 9:21, 9:18, 8:47, 9:28, 8:55, 9:40. Cadence 126. RS 966. Cloudy, 16°C; calm. [E]
Thu
14 May		    
Fri
15 May		    
Sat
16 May		   8.00am. Race: Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning.
Sun
17 May		    
Week 20 ??k -


Goal: Finish a 5k race in less than 26 minutes.

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

Numbers: Stats for the year will be here.

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

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (below 125 for me).
[T] - Sub-threshold effort, HR 131 to 139.
[B] - Race or hard interval session etc.
[E] - Recovery run or run/walk (below 120 HR).
RS - "RS scale" (heart beats per kilometre). Ave pace per kilometre * Average HR. A low value on a particular course indicates good aerobic fitness.
AHR - Average heart-rate during a run or interval.
MHR - Maximum heart-rate for a particular run or interval.
My maximum heart-rate is about 154. The highest recorded in 2025 was 154 on April 26 sprinting at the end of a parkrun. Height 186cm.