How Ewen runs ... my running diary for 2024

Ewen's Running Diary - 2024

This page is my running diary for 2024. Clicking here will show how the year finished.
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 2024 - 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, 2025

Date	Kms	Comments
Mon 1 Jan	7	8.02am. Race: Point Hut Pond Parkrun 5k - 116th in 30:56 (6:11/km) @ AHR 130 (83%), MHR 150. Invincible. Easy into sub-threshold, race to catch Jim last 500m. Splits: 6:57, 6:37, 5:58, 6:03, 5:21. Cadence 166. 18 minsT. RS 804. Mild, 16°C; calm. [T]
Tue 2 Jan	8.1	12.20pm. Lake Stakes Reverse 6k in 44:58 (7:30/km) @ AHR 116 (74%), MHR 134. Invincible. 250m run/walk intervals fairly easy. Felt OK. 18th from 22. Cadence 142. Warm-up 2.1k. RS 869. Warm, 25°C; humid. [V]
Wed 3 Jan	8	12.24pm. BBQ Stakes Reverse 6k in 41:36 (6:56/km) @ AHR 136 (87%), MHR 145. NB 1080v12W. Sub-threshold effort, 25th/34. RET team won. Splits: 6:35, 7:04, 7:35, 7:10, 6:44, 6:21. Cadence 150. Warm-up 2k. 36 minsT. RS 943. Cloudy, 24°C; humid! [T]
Thu 4 Jan	7.4	12.06pm. Speedygeese PH, total moving 51:45 (7:00/km) @ AHR 117 (75%), MHR 136. Saucony T2. Easy west side court 8 relays, 250m loops, with Kerri & Neil. 19 runners. Almost beat the rain. Cadence 151. RS 818. Overcast, 21°C; calm. [M]
Fri 5 Jan	5	3.00pm. Theo trail, Lawrence Wackett, Calwell High in 32:36 (6:31/km) @ AHR 121 (78%), MHR 129. NB 1080v12W. Steady, easy recovery running. Splits: 6:32, 6:32, 6:20, 6:28, 6:36. Cadence 165. RS 789. Sunny, 23°C; calm. [M]
Sat 6 Jan	8	8.02am. Race: Mt Ainslie Parkrun 5k - 63rd in 28:12 (5:38/km) @ AHR 142 (91%), MHR 151. Saucony ES. Race effort, good result. Followed Kerri all the way after a slow start. 26 minsT or over. Splits: 6:00, 5:42, 5:18, 5:51, 5:10 +11s. Warm-down 3k. Ave cadence 169. RS 801. Sunny, 15°C; calm. [B]
Sun 7 Jan	5.3	5.43pm. Clockwise Mt Tuggers to Calwell hill bikepath in 39:54 (7:32/km) @ AHR 111 (71%), MHR 131. NB 1080v12W. Easy Interval Method - 11 x 300m, 200m walk recoveries. Fairly easy. Cadence 144. RS 836. Overcast, 24°C; calm. [V]
Week 01	49k - Good start to the year and parkrun. 80 mins sub-threshold. Weight 74.3kg.
Mon 8 Jan	9.2	1.23pm. Lawrence Wackett then anti-clockwise Mt Tuggers in 64:03 (6:58/km) @ AHR 125 (80%), MHR 140. Saucony T2. After warm-up, sub-threshold effort, walks on the steep hills. Cadence 154. 25 minsT. RS 870. Light rain, 22°C; calm. [T]
Tue 9 Jan	8	12.19pm. Lake Stakes 6k in 43:48 (7:18/km) @ AHR 115 (74%), MHR 134. Invincible. 250m run/250m walk intervals all the way. Warm-up 2k from bus. 16th/25. About 6 min ks on the runs. Cadence 141. RS 840. Fine, 23°C; humid. [M]
Wed 10 Jan	7.2	12.23pm. BBQ Stakes 6k in 40:48 (6:48/km) @ AHR 135 (87%), MHR 143. NB 1080v12W. Sub-threshold effort, 25th/40. Jim Tucker visit. Splits: 6:24, 7:00, 6:41, 7:29, 6:00, 6:59. Cadence 157. Warm-up 1.2k. 35 minsT. RS 918. Sunny, 27°C; humid. [T]
Thu 11 Jan	7.1	11.52am. Speedygeese PH, total moving 54:30 (7:41/km) @ AHR 115 (74%), MHR 132. Saucony T2. West side 100m hill repeats, short version, very easy. Very humid. Ken a new runner. 19 runners. Cadence 130. RS 883. Sunny, 27°C; humid. [M]
Fri 12 Jan	9	12.25pm. Race: Customs H'cap 5k - 10th in 29:58 (5:59/km) @ AHR 134 (86%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:01 and 11:37. 25 runners. Splits: 5:23, 5:37, 6:20, 5:57, 6:36. Cadence 164. Warm-up/down 4.0k. 25 minsT. RS 803. Sunny, 27°C; breezy. [T]
Sat 13 Jan	8	8.02am. Tuggers Parkrun 5k - 237th in 35:24 (7:05/km) @ AHR 120 (77%), MHR 140. Invincible. EIM 10 x 300m, 200m walk recoveries. Splits: 7:54, 6:54, 6:49, 6:51, 6:56. Cadence 149. Warm-up/down 3k. RS 850. Sunny, 24°C; warm. [V]
Sun 14 Jan	5.2	5.27pm. Clockwise Mt Tuggers to Calwell hill bikepath in 33:30 (6:27/km) @ AHR 120 (77%), MHR 128. Saucony ES. Steady easy run with a walk on the steep hill. Enjoyed the cooler weather. Cadence 165. RS 773. Overcast, 18°C; calm. [M]
Week 02	54k - Okay week and CJ's run. 85 mins sub-threshold. Weight 74.1kg.
Mon 15 Jan	9.3	11.56am. Speedygeese PH, moving 59:30 (6:24/km) @ AHR 115 (74%), MHR 141. Saucony T2. East Court 3 'triangle' relays with Peter R. Hard effort, long warm-down. 22 runners. Cadence 159. RS 736. Sunny, 18°C; cooler. [M]
Tue 16 Jan	8	12.19pm. Lake Stakes 6k in 43:36 (7:16/km) @ AHR 112 (72%), MHR 135. Invincible. EIM - 11 x 300m easy (5:45/km ave), 200m walk recoveries. 11th/20. Warm-up 2.0k from bus. Cadence 142. RS 814. Mild, 20°C; calm. [V]
Wed 17 Jan	6	12.23pm. BBQ Stakes 6k in 38:24 (6:24/km) @ AHR 130 (83%), MHR 141. NB 1080v12W. Sub-threshold effort, 18th/29. Oakey Hill muddy. Splits: 6:29, 6:35, 6:13, 7:06, 5:37, 6:14. Cadence 161. Warm-up 0k. 24 minsT. RS 832. Light rain, 20°C; calm. [T]
Thu 18 Jan	2.5	6.00pm. Race: ACT Masters' 1500m - 7th in 7:11.24 (4:47/km) @ AHR 140 (90%), MHR 156. Saucony ES. Mostly solo with Robbie ahead, caught one bloke in the straight. No warm-up. Racewalk 1k in 6:28. Cadence 174. RS 671. Mild, 22°C; windy. [B]
Fri 19 Jan	5	12.25pm. Customs H'cap 5k - 24th in 49:11 (5:59/km) @ AHR 81 (52%), MHR 94. Invincible. Fast walk with Bruce, Lloyd and Thommo. 25 runners. Splits: 9:09, 9:27, 10:26, 9:50, 10:00. Cadence 113. RS 803. Sunny, 22°C; breezy. [E]
Sat 20 Jan	8.7	8.00am. Race: Tuggers Parkrun 5k - 100th in 26:07 (5:13/km) @ AHR 145 (93%), MHR 156! Alphafly. Crowded first 500m, passed Jim at Maccas, passed by Anthony Perry, Kerri after 3k and Tracie late. Good legs. Fastest parkrun since Dec 10, 2022 at Tuggers (25:47). Splits: 5:25, 5:12, 5:14, 5:15, 5:01. Cadence 173. Warm-up strides, w-down 3.7k. 447 runners! RS 757. Sunny, 18°C; calm. [B]
Sun 21 Jan	4.6	1.20pm. Street Orienteering, Bonython, Stranger Pond 4.6k in 35:15 (7:40/km) @ AHR 120 (77%), MHR 133. Invincible2. C-course getting 12/25 controls. No mistakes. Very easy effort. Cadence 140. RS 920. Sunny, 31°C;hot! [M]
Week 03	44k - Good Tuggers parkrun 5k. 50 mins sub-threshold. Weight 74.3kg.
Mon 22 Jan	6.7	11.58am. Speedygeese PH, total moving 42:48 (6:23/km) @ AHR 114 (73%), MHR 139. Saucony T2. Flagpole Relays, short legs, striding. 22 runners. Cadence 152. 7 minsT. RS 728. Sunny, 23°C; calm. [T]
Tue 23 Jan	8	12.21pm. Lake Stakes 6k in 42:24 (7:04/km) @ AHR 116 (74%), MHR 132. Invincible. EIM - 12 x 300m easy (5:43/km ave), 200m walk recoveries. 13th/26. Warm-up 2.0k from car. Cadence 145. RS 820. Sunny, 20°C; humid. [V]
Wed 24 Jan	8	12.24pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 132 (85%), MHR 141. NB 1080v12W. Sub-threshold effort, 13th/46. Short hill walks. Splits: 6:28, 6:50, 6:14, 6:43, 5:36, 6:16. Cadence 160. Warm-up 2k. 27 minsT. RS 840. Warm, 24°C; humid. [T]
Thu 25 Jan	9.2 4	12.04pm. Speedygeese PH, total moving 64:30 (7:01/km) @ AHR 116 (74%), MHR 131. Saucony T2. West side Court #8, easy loops, short rests, long warm-down. Cadence 153. RS 813. Overcast, 27°C; humid. [M] 6.30pm. Race: ACT Masters' 2000m Racewalk in 13:44.39 (6:53/km) @ AHR 127 (81%), MHR 138. Later, 5-lap Spiral Handicap 2077m in 11:23 (5:29/km) @ AHR 132 (85%), MHR 144. Saucony ES. Sub-threshold. Cadence 172. RS 723. Hot, 27°C; humid. [T]
Fri 26 Jan	5.5	7.01pm. Theodore trail east down to Scantlebury in 44:12 (8:02/km) @ AHR 102 (65%), MHR 125. NB 1080v12W. Easy Intervals, 11 x 250m, 250m walk recoveries. Legs/energy improved during the run. Cadence 132. RS 820. Sunny, 23°C; breezy. [V]
Sat 27 Jan	8.3	8.00am. Race: Point Hut Pond Parkrun 5k - 95th in 29:54 (5:59/km) @ AHR 135 (87%), MHR 145. Invincible. Sub-threshold, chasing Warrick and Ricky. Felt okay. Splits: 6:20, 6:11, 5:45, 5:47, 5:51. Cadence 169. 26 minsT. RS 807. Mild, 17°C; calm. [T]
Sun 28 Jan	6.5	6.43pm. Theodore trail east down to Calwell High in 48:33 (7:28/km) @ AHR 110 (71%), MHR 130. Saucony ES. Easy Intervals, 13 x 300m, 200m walk recoveries. Average 5:47/km on the runs. Cadence 138. RS 822. Sunny, 26°C; calm. [V]
Week 04	56k - Good week. 71 mins sub-threshold. Weight 74.7kg. 203km last 4 weeks.

Date	Kms	Comments
Mon 29 Jan	9.3	12.05pm. Speedygeese PH, total moving 59:36 (6:25/km) @ AHR 126 (81%), MHR 141. Saucony T2. West side two loop course, sub-threshold effort x 4, long warm-down. 16 runners. Cadence 163. 32 minsT. RS 807. Sunny, 27°C; breezy. [T]
Tue 30 Jan	8	12.21pm. Lake Stakes 6k in 45:48 (7:38/km) @ AHR 114 (73%), MHR 130. Invincible. EIM - 12 x 300m easy (6:07/km ave), 200m walk recoveries. 13th/20. Warm-up 2.0k from the bus. Cadence 139. RS 870. Sunny, 26°C; breezy. [V]
Wed 31 Jan	6	12.23pm. BBQ Stakes 6k in 38:40 (6:27/km) @ AHR 132 (85%), MHR 140. NB 1080v12W. Sub-threshold effort, 21st/43. Short hill walks. Splits: 6:35, 6:32, 6:14, 6:59, 5:40, 6:34. Cadence 160. Warm-up 0k. 28 minsT. RS 851. Overcast, 23°C; humid. [T]
Thu 1 Feb	8.4 1.5	11.49am. Speedygeese PH, total moving 62:45 (7:28/km) @ AHR 109 (70%), MHR 133. Saucony T2. Soccer oval 4 x 2 laps, one lap walk recoveries. Easy effort. Cadence 134. RS 814. Sunny, 25°C; breezy. [M] 6.40pm. Race: ACT Masters' 1500m Racewalk in 10:09 (6:46/km) @ AHR 127 (81%), MHR 147. Handicap starts, catching Jimmy and Bryan in the straight. Saucony ES. Sub-threshold. Cadence 152. RS 859. Warm, 30°C; breezy. [T]
Fri 2 Feb	9	12.25pm. Race: Customs H'cap 5k - 15th in 32:01 (6:24/km) @ AHR 127 (81%), MHR 144. Saucony T2. Up to sub-threshold 10 x 400m, 100m walk recov. 21 runners. Splits: 6:14, 6:46, 6:28, 6:14, 6:19. Cadence 157. Warm-up/down 4.0k. 13 minsT. RS 813. Sunny, 27°C; breezy. [T]
Sat 3 Feb	7	8.00am. Race: Gungahlin Parkrun 5k - 135th in 26:54 (5:23/km) @ AHR 140 (90%), MHR 148. Saucony ES. Crowded first 500m, then passed Jim, caught the 27 min pacer and Liz at 2.5k. Sub-threshold into a race effort. Splits: 5:29, 5:17, 5:17, 5:20, 5:21 +10s. Cadence 172. Warm-up strides, w-down 2k. 482 runners! 8 minsT. RS 753. Cloudy, 18°C; calm. [B]
Sun 4 Feb	6.6	6.15pm. Theodore trail east down to Calwell High in 51:45 (7:50/km) @ AHR 107 (69%), MHR 127. Invincible. Easy Intervals, 13 x 300m, 200m walk recoveries. Average 6:12/km on the runs. Cadence 135. RS 839. Sunny, 31°C; calm. [V]
Week 05	56k - Good week and Gungahlin parkrun. 91 mins sub-threshold. Weight 74.1kg.
Mon 5 Feb	9.7	12.01pm. Speedygeese PH, total moving 69:48 (7:12/km) @ AHR 113 (72%), MHR 131. Saucony T2. West side intervals, 2 x 930m loop from Court 8, steady effort. 13 runners. Cadence 146. 0 minsT. RS 813. Light rain, 22°C; calm. [M]
Tue 6 Feb	8.1 4.1	12.19pm. Lake Stakes 6k in 44:03 (7:21/km) @ AHR 114 (73%), MHR 134. Invincible. EIM - 12 x 300m easy (6:00/km ave), 200m walk recoveries. 13th/26. Warm-up 2.1k from the bus. Cadence 140. RS 837. Sunny, 25°C; breezy. [V] 6.21pm. Race: CR Summer Series: Black Mt Peninsula 1.67k - 1st in 8:35 (5:08/km) @ AHR 135 (87%), MHR 150. Saucony T2. Sub-threshold into race effort, successful chase of a young girl, sprinted to win. Warm-down 2.4k. Cadence 173. RS 694. Cloudy, 18°C; breezy. [B]
Wed 7 Feb	6	12.23pm. BBQ Stakes Reverse 6k in 38:09 (6:22/km) @ AHR 129 (83%), MHR 141. NB 1080v12W. Sub-threshold, 21st/44. Others team won. Splits: 6:27, 6:24, 7:11, 6:20, 6:05, 5:25. Cadence 159. Warm-up 0k. 20 minsT. RS 820. Sunny, 21°C; breezy. [T]
Thu 8 Feb	10 1	11.50am. Speedygeese PH, total moving 70:15 (7:02/km) @ AHR 116 (74%), MHR 130. Invincible. West side footpath intervals 4 x 400m easy, jog back. Long warm-down. 14 runners. Cadence 144. 0 minsT. RS 815. Sunny, 20°C; breezy. [M] 6.40pm. Race: ACT Masters' 800m Racewalk in 5:25 (6:46/km) @ AHR 122 (78%), MHR 133. Strong effort, catching a couple of youngsters. Saucony ES. Sub-threshold. Cadence 150. RS 826. Mild, 19°C; breezy. [T]
Fri 9 Feb	9	12.25pm. Race: Customs H'cap 5k - 8th in 29:37 (5:55/km) @ AHR 133 (85%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:01 and 11:32. 29 runners. Splits: 5:31, 5:30, 6:11, 5:50, 6:35. Cadence 163. Warm-up/down 4.0k. 23 minsT. RS 788. Sunny, 25°C; calm. [T]
Sat 10 Feb	5	8.03am. Burley Griffin Parkrun 5k - 465th/566 in 39:42 (7:56/km) @ AHR 108 (69%), MHR 127. Invincible. Jimmy's 500th, Renee's 250th. Jog/walk with Ken and Jimmy. Splits: 7:24, 7:46, 7:46, 7:27, 7:36. Cadence 137. 0 minsT. RS 858. Mild, 16°C; sunny. [E]
Sun 11 Feb	10.7	8.16am. Sprint Marathon Relay legs in 80:06 (7:29/km) @ AHR 98 (63%), MHR 143. NB 1080v12W. Easy as photographer then sub-threshold sub for Craig W in Michelle's team (last place). Cadence 88. 19 minsT. RS 734. Sunny, 17°C; breezy. [T]
Week 06	63k - Good week and BMP XC race. 75 mins sub-threshold. Weight 73.6kg.
Mon 12 Feb	6	12.01pm. Speedygeese PH, total moving 44:45 (7:28/km) @ AHR 107 (69%), MHR 128. Saucony T2. West side intervals, 3 x 930m loop from the soccer oval, easy effort. 25 runners. Cadence 147. 0 minsT. RS 798. Sunny, 27°C; breezy. [E]
Tue 13 Feb	8 2	12.18pm. Lake Stakes 6k in 43:45 (7:18/km) @ AHR 114 (73%), MHR 132. Invincible. EIM - 12 x 300m easy (5:54/km ave), 200m walk recoveries. 11th/22. Warm-up 2.0k from the bus. Cadence 141. RS 831. Sunny, 28°C; breezy. [V] 6.16pm. Race: CR Summer Series: Museum 2k - 1st in 10:01 (5:00/km) @ AHR 136 (87%), MHR 150. Saucony T2. Race effort vrs kids and oldies. Into 1st at 800m and held on. Good legs. Cadence 173. RS 681. Sunny, 24°C; breezy. [B]
Wed 14 Feb	8	12.23pm. BBQ Stakes 6k in 39:23 (6:34/km) @ AHR 133 (85%), MHR 142. NB 1080v12W. Sub-threshold effort, 17th/42. Short hill walks. Splits: 6:15, 6:48, 6:32, 7:20, 5:37, 6:39. Cadence 160. Warm-up 2k. 32 minsT. RS 873. Sunny, 24°C; breezy. [T]
Thu 15 Feb	9.7	11.47am. Speedygeese PH, total moving 69:54 (7:12/km) @ AHR 112 (72%), MHR 127. Saucony T2. West side footpath intervals 5 x 400m easy, jog back. Long warm-up. 23 runners. Cadence 146. 0 minsT. RS 807. Cloudy, 18°C; breezy. [M]
Fri 16 Feb	5	12.25pm. Race: Customs H'cap 5k - 8th in 29:24 (5:53/km) @ AHR 130 (83%), MHR 142. Saucony ES. Sub-threshold 2 x 2k, 250m walk recovery: 11:24 and 11:02. 26 runners. Splits: 5:44, 5:39, 6:12, 5:34, 6:18. Cadence 163. Warm-up/down 0k. 17 minsT. RS 764. Sunny, 22°C; calm. [T]
Sat 17 Feb	11.6	8.00am. Race: Wagga Parkrun 5k - 62nd/176 in 28:09 (5:38/km) @ AHR 141 (90%), MHR 154! Saucony ES. Paced with a few runners, faster last km. Splits: 5:42, 5:39, 5:38, 5:38, 5:21 +11s. Cadence 170. Warm-down 6.6k. RS 794. Sunny, 24°C; calm. [B]
Sun 18 Feb	nil	Rest Day (first for the year).
Week 07	50k - Good week and Museum 2k race. 87 mins sub-threshold. Weight 72.9kg.
Mon 19 Feb	9.7	12.20pm. Speedygeese PH, total moving 71:30 (7:22/km) @ AHR 117 (75%), MHR 136. Saucony T2. West side intervals hill repeats x 6, walking the steep bit. Long warm-down to Kingston. 21 runners. Cadence 141. 5 minsT. RS 862. Sunny, 24°C; humid. [E]
Tue 20 Feb	8 4	12.19pm. Lake Stakes 6k in 42:45 (7:08/km) @ AHR 114 (73%), MHR 133. Invincible. EIM - 12 x 300m easy (5:46/km ave), 200m walk recoveries. 13th/26. Warm-up 2.0k from the bus. Cadence 140. RS 812. Cloudy, 23°C; breezy. [V] 6.16pm. Race: YCRC Summer Series: Telopea Park 2k - 5th in 10:14 (5:07/km) @ AHR 139 (89%), MHR 149. Saucony ES. Close to 100% effort, caught a couple of runners. Grass long. Cadence 172. RS 711. Cloudy, 23°C; calm. [B]
Wed 21 Feb	8	12.23pm. BBQ Stakes 6k in 37:09 (6:12/km) @ AHR 133 (85%), MHR 145. Mizuno Wave Rebellion Pro (test shoe). Sub-threshold effort, 11th/43. Splits: 6:10, 6:30, 6:01, 6:43, 5:22, 6:15. Cadence 161. Warm-up 2k. 29 minsT. RS 823. Sunny, 24°C; breezy. [T]
Thu 22 Feb	9 2.6	12.07pm. Speedygeese PH, total moving 61:24 (6:49/km) @ AHR 122 (78%), MHR 136. Saucony T2. West side intervals, 2 x 930m loop from the soccer oval, easy. Long warm-down. 15 runners. Cadence 158. 15 minsT. RS 832. Sunny, 27°C; breezy. [E] 6.00pm. Race: ACT Masters' Mile - 9th in 8:05.96 (5:02/km) @ AHR 137 (88%), MHR 151. Saucony ES. Took a lap to pass Jimmy, then solo at an even paced effort. Also the 1k race-walk in 6:42. Cadence 173. RS 689. Sunny, 30°C; breezy. [B]
Fri 23 Feb	9.8	12.22pm. Race: Customs H'cap 5k - 12th in 30:12 (6:02/km) @ AHR 129 (83%), MHR 140. Alphafly. With Gaz and Pat, progression to sub-threshold effort. 22 runners. Splits: 6:08, 6:07, 5:54, 5:48, 6:15. Cadence 167. Warm-up/down 4.8k. 16 minsT. RS 779. Light rain, 23°C; breezy. [T]
Sat 24 Feb	8.8	8.05am. Race: Point Hut Pond Parkrun 5k - 120th in 33:10 (6:38/km) @ AHR 126 (81%), MHR 136. Invincible. Easy into sub-threshold for the last km. Splits: 6:55, 7:04, 6:22, 6:32, 6:17. Cadence 164. 4 minsT. RS 836. Cloudy, 16°C; calm. [T]
Sun 25 Feb	6.6	5.55pm. Clockwise Mt Tuggers to Calwell hill bikepath in 50:24 (7:38/km) @ AHR 113 (72%), MHR 131. NB 1080v12W. Easy Interval Method - 9 x 500m, 250m walk recoveries. Fairly easy. Cadence 143. RS 863. Sunny, 29°C; calm. [V]
Week 08	66k - Good Telopea Park 2k. 86 mins sub-threshold. Weight 72.9kg. 235km last 4 weeks.

Date	Kms	Comments
Mon 26 Feb	9.2	11.56am. Speedygeese PH, total moving 61:36 (6:42/km) @ AHR 124 (79%), MHR 140. Saucony T2. West side footpath intervals 2 x 1200m sub-threshold effort, 800m jog recovery. 19 runners. Cadence 153. 25 minsT. RS 830. Sunny, 18°C; calm. [T]
Tue 27 Feb	8 4.2	12.19pm. Lake Stakes 6k in 42:54 (7:09/km) @ AHR 117 (75%), MHR 134. Invincible. EIM - 12 x 300m easy (5:49/km ave), 200m walk recoveries. 11th/22. Warm-up 2.0k from the bus. Cadence 144. RS 837. Cloudy, 21°C; calm. [V] 6.16pm. Race: CR Summer Series: Weston Park 2k - 4th in 10:12 (5:06/km) @ AHR 140 (90%), MHR 153! Alphafly. Good late race with the 3rd placed girl. Splits: 5:05, 5:07. Cadence 173. Warm-down 2.2k. RS 714. Fine, 23°C; calm. [B]
Wed 28 Feb	8	12.23pm. BBQ Stakes 6k in 40:45 (6:48/km) @ AHR 133 (85%), MHR 143. NB 1080v12W. Sub-threshold effort, 26th/40. Short hill walks. Splits: 6:25, 7:02, 6:33, 7:29, 5:54, 7:04. Cadence 153. Warm-up 2k. 31 minsT. RS 903. Sunny, 28°C; humid. [T]
Thu 29 Feb	6	12.05pm. Speedygeese PH, total moving 46:30 (7:45/km) @ AHR 112 (72%), MHR 124. Saucony T2. Easy west side court 8 relays, steep hill loop with Ricky & Peter. 18 runners. Recovery day. Cadence 145. RS 868. Overcast, 28°C; breezy. [M]
Fri 1 Mar	9	12.24pm. Race: Customs H'cap 5k - 3rd in 29:09 (5:50/km) @ AHR 135 (87%), MHR 145. Alphafly. Sub-threshold 2.5k, 250m walk, 2k: 13:54 and 11:40. 21 runners. Splits: 5:35, 5:40, 6:09, 5:36, 6:12. Cadence 164. Warm-up/down 4k. 23 minsT. RS 787. Sunny, 31°C; windy. [T]
Sat 2 Mar	5	8.00am. Coombs Speedygeese Parkrun 5k - 168th in 29:34 (5:55/km) @ AHR 134 (86%), MHR 146. Invincible. Sub-threshold with Warrick, Ricky chasing Jim and Dave. Splits: 6:04, 5:54, 5:54, 5:47, 5:39 +6s. Cadence 167. 22 minsT. RS 792. Cloudy, 18°C; calm. [M]
Sun 3 Mar	10	5.56pm. Isabella Plains O/B via Johnson Drive in 86:30 (8:39/km) @ AHR 97 (62%), MHR 128. Saucony T2. Easy Interval Method - 14 x 250m, 500m walk recoveries. Something different. Cadence 124. RS 839. Sunny, 27°C; breezy. [V]
Week 09	59k - Good Weston Park 2k. 111 mins sub-threshold. Weight 72.4kg.
Mon 4 Mar	9.6	11.54am. Speedygeese PH, total moving 66:20 (6:55/km) @ AHR 114 (73%), MHR 133. Saucony T2. West side 330m hill loop x 8, standing recoveries. Long warm-down. 17 runners. Cadence 151. 1 minsT. RS 788. Sunny, 23°C; calm. [M]
Tue 5 Mar	8 3	12.19pm. Lake Stakes 6k in 43:06 (7:11/km) @ AHR 114 (73%), MHR 133. Invincible. EIM - 12 x 300m easy (5:41/km ave), 200m walk recoveries. 9th/24. Warm-up 2.0k from the bus. Cadence 141. RS 819. Sunny, 22°C; calm. [V] 6.18pm. Race: CR Summer Series: Barrenjoey Dr 2k - 6th in 10:22 (5:11/km) @ AHR 139 (89%), MHR 152! Saucony ES. Good race, similar to 2019 time. Splits: 5:15, 5:07. Cadence 173. Warm-down 1k. RS 720. Warm, 26°C; calm. [B]
Wed 6 Mar	8.1	12.23pm. BBQ Stakes Reverse 6k in 40:52 (6:49/km) @ AHR 128 (82%), MHR 139. NB 1080v12W. Sub-threshold, 31st/36. Others team won. Splits: 6:57, 7:10, 7:18, 6:42, 6:37, 5:56. Cadence 152. Warm-up 2.1k. 21 minsT. RS 872. Sunny, 27°C; calm. [T]
Thu 7 Mar	9.2 1.5	12.08pm. Speedygeese PH, total moving 67:42 (7:22/km) @ AHR 114 (73%), MHR 130. Invincible. Soccer oval laps of 30 sec run, 30 sec walk for 20 minutes. Long warm-down. 13 runners. Cadence 144. RS 839. Sunny, 28°C; calm. [M] 6.40pm. Race: ACT Masters' 1500m Racewalk in 10:27 (6:58/km) @ AHR 120 (77%), MHR 129. Saucony ES. Steady even effort, not too hard, just ahead of Sue A. Cadence 149. RS 836. Sunny, 22°C; breezy. [M]
Fri 8 Mar	9	12.25pm. Race: Customs H'cap 5k - 4th in 28:25 (5:41/km) @ AHR 134 (86%), MHR 145. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:49 and 10:53. 21 runners. Splits: 5:27, 5:21, 6:03, 5:33, 6:01. Cadence 165. Warm-up/down 4k. 22 minsT. RS 762. Sunny, 25°C; calm. [T]
Sat 9 Mar	6.3	8.01am. Point Hut Pond Parkrun 5k - 145th/256 in 36:08 (7:14/km) @ AHR 117 (75%), MHR 136. Invincible. EIM 10 x 300m, 200m walk recoveries. Splits: 7:30, 7:13, 6:49, 7:03, 7:22. Cadence 145. Warm-up 1.3k. 4 minsT. RS 846. Sunny, 18°C; calm. [V]
Sun 10 Mar	4.4	6.29pm. Theo trail, Lawrence Wackett, Calwell High in 25:37 (5:49/km) @ AHR 126 (81%), MHR 133. Saucony ES. Steady, strong aerobic effort. Splits: 5:43, 5:38, 5:49, 5:56, 6:09. Cadence 168. 6 minsT. RS 734. Sunny, 29°C; calm. [M]
Week 10	59k - Good Barrenjoey 2k XC. 64 mins sub-threshold. Weight 72.3kg.
Mon 11 Mar	9.4	11.58am. Speedygeese PH, total moving 67:03 (7:08/km) @ AHR 115 (74%), MHR 131. Saucony T2. West side intervals, 3 x 930m loop from the soccer oval, easy effort. 20 runners. Cadence 150. 0 minsT. RS 820. Sunny, 24°C; calm. [M]
Tue 12 Mar	8.1 5	12.19pm. Lake Stakes 6k in 44:24 (7:24/km) @ AHR 115 (74%), MHR 132. Invincible. EIM - 12 x 300m easy (6:10/km ave), 200m walk recoveries. 11th/20. Warm-up 2.1k from the bus. Cadence 142. RS 851. Sunny, 31°C; calm. [V] 6.16pm. Race: CR Summer Series: Boathouse 2k - 4th in 10:32 (5:16/km) @ AHR 139 (89%). MHR 150. Alphafly. Hard race effort, good legs. Splits: 5:25, 5:07. Cadence 172. Warm-down 3k. RS 732. Sunny, 29°C; breezy. [B]
Wed 13 Mar	8	12.23pm. BBQ Stakes 6k in 39:45 (6:38/km) @ AHR 127 (81%), MHR 138. NB 1080v12W. Sub-threshold effort, 24th/37. Short hill walks. Splits: 6:41, 6:57, 6:15, 7:24, 5:42, 6:33. Cadence 158. Warm-up 2k. 15 minsT. RS 841. Sunny, 27°C; calm. [T]
Thu 14 Mar	8.3	11.51am. Speedygeese PH, moving 59:06 (7:07/km) @ AHR 114 (73%), MHR 131. Invincible. East side Court 3 'triangle' relays with Neil. Easy effort, long warm-down. 10 runners. Cadence 150. RS 812. Sunny, 27°C; windy. [M]
Fri 15 Mar	9	12.25pm. Race: Customs H'cap 5k - 3rd in 26:51 (5:22/km) @ AHR 137 (88%), MHR 151. Alphafly. Race effort chasing Kate then Scotty. Peter Clarke flew past (25:52) around 3k, I ran the final hill, sprinting to stay ahead of Mark M. Tailwind going out. 26 runners. Splits: 5:23, 5:23, 5:25, 5:34, 5:06. Cadence 171. Warm-up/down 4k. 25 minsT. RS 736. Cloudy, 19°C; windy. [B]
Sat 16 Mar	6.3	8.02am. Race: Point Hut Pond Parkrun 5k - 90th in 30:57 (6:11/km) @ AHR 128 (82%), MHR 139. Invincible. Easy to sub-threshold with Lloyd, Ricky & Jim just ahead. Splits: 6:40, 6:38, 5:56, 6:01, 5:42. Cadence 164. 12 minsT. RS 792. Mild, 12°C; calm. [T]
Sun 17 Mar	4.4	5.37pm. Theo trail, Lawrence Wackett, Calwell High in 26:00 (5:55/km) @ AHR 122 (78%), MHR 130. Saucony ES. Steady, aiming for 6 min ks. Splits: 5:57, 5:37, 5:49, 6:04, 6:08. Cadence 167. RS 721. Overcast, 16°C; calm. [M]
Week 11	58k - Good Boathouse 2k race. 62 mins sub-threshold. Weight 72.7kg.
Mon 18 Mar	9.8	11.53am. Speedygeese PH, total 70:30 (7:12/km) @ AHR 110 (71%), MHR 127. Saucony T2. Easy west side court 8 relays, steep hill loop with Craig. 16 runners. Long warm-down. Recovery day. Cadence 145. RS 791. Overcast, 23°C; breezy. [M]
Tue 19 Mar	7.5	12.19pm. Lake Stakes 6k in 44:20 (7:23/km) @ AHR 112 (72%), MHR 133. Invincible. EIM - 12 x 300m easy (5:43/km ave), 200m walk recoveries. 10th/20. Warm-up 1.5k from the bus. Cadence 141. RS 828. Cloudy, 24°C; calm. [V]
Wed 20 Mar	6	12.23pm. BBQ Stakes 6k in 51:15 (8:33/km) @ AHR 103 (66%), MHR 133. NB 1080v12W. EIM - 12 x 100m, 400m walk recoveries, 25th/40. Strides session. Splits: 8:53, 8:37, 8:19, 8:44, 8:17, 8:07. Cadence 130. RS 880. Cloudy, 21°C; breezy. [E]
Thu 21 Mar	7.3	7.14pm. Race: ACT Masters' 5000m Championships - 14th (from 20) in 25:36.90 (5:07/km) @ AHR 143 (92%), MHR 155. Alphafly. 2nd M65. Splits: 5:02, 5:04, 5:09, 5:16, 5:06. Good run although slower than last year. Took 1k to pass Jacki and Carol, then solo with no competition. Almost caught Nigel in the last lap. Cadence 173. Warm-up 2k easy + strides. RS 733. Cool, 14°C; breezy. [B]
Fri 22 Mar	9	12.21pm. Race: Customs H'cap 5k - 19th in 34:43 (6:57/km) @ AHR 116 (74%), MHR 131. Invincible. Easy 4 x 1k, 250m walk recoveries: 6:21, 6:26, 6:30, 6:32. 25 runners. Splits: 6:21, 7:06, 7:14, 7:18, 6:44. Cadence 155. Warm-up/down 4k. RS 805. Sunny, 18°C; breezy. [M]
Sat 23 Mar	8.2	8.00am. Race: Point Hut Pond Parkrun 5k - 93rd in 29:28 (5:54/km) @ AHR 135 (87%), MHR 145. Invincible. Sub-threshold, chasing Lloyd. Felt good. Splits: 6:07, 6:16, 5:35, 5:42, 5:48. Cadence 169. 26 minsT. RS 796. Cool, 11°C; calm. [T]
Sun 24 Mar	8.2	5.04pm. Clockwise Mt Tuggers to Lawrence Wackett in 62:20 (7:36/km) @ AHR 112 (72%), MHR 133. Saucony T2. Easy Interval Method - 11 x 500m, 250m walk recoveries. Very easy. Cadence 141. RS 851. Sunny, 24°C; calm. [V]
Week 12	56k - Good 5000m race. 51 mins sub-threshold. Weight 72.4kg. 232km last 4 weeks.

Date	Kms	Comments
Mon 25 Mar	9.4	11.52am. Speedygeese PH, total moving 63:30 (6:45/km) @ AHR 115 (74%), MHR 132. Saucony T2. Flagpole Relays, short legs then 3-sided legs. Long warm-down. 16 runners. Cadence 153. 0 minsT. RS 777. Sunny, 22°C; calm. [M]
Tue 26 Mar	8 2	12.20pm. Lake Stakes 6k in 42:30 (7:05/km) @ AHR 119 (76%), MHR 139. Invincible. EIM - 12 x 300m (5:32/km ave), 200m walk recoveries. 10th/21. Warm-up 2k from the bus. Cadence 143. 10 minsT. RS 843. Sunny, 23°C; calm. [V] 6.17pm. Race: CR Summer Series: Stromlo 2k - 6th in 10:13 (5:07/km) @ AHR 141 (90%), MHR 153. Peg Turbo 2. Good legs, steady start, passed two kids after a while. Splits: 5:11, 5:02. Cadence 173. RS 720. Sunny, 25°C; calm. [B]
Wed 27 Mar	8	12.23pm. BBQ Stakes 6k in 39:14 (6:32/km) @ AHR 131 (84%), MHR 139. NB 1080v12W. Sub-threshold effort, 21st/38. Short hill walks. Splits: 6:24, 7:06, 6:22, 7:02, 5:36, 6:34. Cadence 158. Warm-up 2k. 25 minsT. RS 857. Sunny, 22°C; calm. [T]
Thu 28 Mar	8.1	5.18pm. Clockwise Mt Tuggers to Lawrence Wackett in 60:18 (7:27/km) @ AHR 117 (75%), MHR 137. Invincible. Easy Interval Method - 11 x 500m, 250m walk recoveries. Smoky. Cadence 144. 8 minsT. RS 871. Sunny, 24°C; calm. [V]
Fri 29 Mar	5	5.50pm. Lawrence Wackett, Calwell Shops, Johnson Drive in 28:58 (5:48/km) @ AHR 131 (84%), MHR 139. Saucony ES. Sub-threshold effort. Splits: 5:48, 5:27, 5:45, 5:55, 5:57. Cadence 170. 22 minsT. RS 759. Smoky, 25°C; calm. [T]
Sat 30 Mar	10.5	6.11pm. Lawrence Wackett, Shops, Is Plains Heights, Calwell Vet, Lawrence Wackett in 79:12 (7:33/km) @ AHR 112 (72%), MHR 132. Saucony T3. EIM, 20 x 300m, 200m walk recoveries. Good legs. Cadence 137. RS 845. Sunny, 24°C; breezy. [V]
Sun 31 Mar	nil	Rest day. Easter lunch at Mal and Joy's.
Week 13	51k - Good week and Stromlo 2k race. 75 mins sub-threshold. Weight 72.5kg.
Mon 1 Apr	9.7	12.07pm. Speedygeese PH, total 67:33 (6:58/km) @ AHR 122 (78%), MHR 140. Saucony T2. West side court 5 relays 390m with Peter and Claire. Long warm-down. 23 runners. Cadence 145. 31 minsT. RS 850. Sunny, 24°C; calm. [T]
Tue 2 Apr	8	12.19pm. Lake Stakes 6k in 44:33 (7:26/km) @ AHR 113 (72%), MHR 136. Invincible. EIM - 12 x 300m (5:51/km ave), 200m walk recoveries. 10th/21. Warm-up 2k from the bus. Cadence 137. 1 minsT. RS 839. Sunny, 21°C; windy! [V]
Wed 3 Apr	8	12.23pm. BBQ Stakes Reverse 6k in 37:50 (6:18/km) @ AHR 132 (85%), MHR 141. NB 1080v12W. Sub-threshold, 16th/43. Others team won. Splits: 6:10, 6:31, 6:42, 6:31, 5:55, 5:52. Cadence 157. Warm-up 2k. 25 minsT. RS 832. Sunny, 19°C; calm. [T]
Thu 4 Apr	8.5	11.57am. Speedygeese PH, total moving 62:06 (7:18/km) @ AHR 113 (72%), MHR 129. Saucony T2. West side footpath intervals 4 x 400m easy, jog back 800m and 400m recoveries. 14 runners. Cadence 148. RS 826. Sunny, 20°C; calm. [M]
Fri 5 Apr	5	12.10pm. Race: Customs H'cap 5k - 15th in 28:36 (5:43/km) @ AHR 131 (84%), MHR 144. Alphafly. Sub-threshold effort chasing Jim and Peter Clarke at a distance. Visit from Steve Appleby (24 hour track race Saturday). Tailwind going out. 26 runners. Splits: 5:34, 5:37, 5:39, 5:53, 5:46. Cadence 168. Warm-up strides. 22 minsT. RS 749. Cloudy, 15°C; windy. [T]
Sat 6 Apr	10.8	2.57pm. AIS track laps just off track watching Steve Appleby run the AURA 24 Hours in 73:45 (6:50/km) @ AHR 117 (75%), MHR 135. Invincible. Mostly a short 50m walk each lap. Cadence 143. 7 minsT. RS 799. Sunny, 19°C; breezy. [V]
Sun 7 Apr	10.4	10.52am. Watching the Canberra Marathon, jog/walk with Kenny last 7k in 1:25:30 (8:13/km) @ AHR 97 (62%), MHR 141. Invincible. Very easy, quite long walk sections. Legs okay. Cadence 127. RS 797. Sunny, 18°C; breezy. [M]
Week 14	60k - Good week and CJs race. 86 mins sub-threshold. Weight 72.8kg.
Mon 8 Apr	9.2	11.51am. Speedygeese PH, total 61:00 (6:38/km) @ AHR 123 (79%), MHR 143. Saucony T2. Soccer oval sub-threshold laps plus relay with Warrick. Long warm-down. 22 runners. Cadence 147. 28 minsT. RS 816. Sunny, 20°C; calm. [T]
Tue 9 Apr	6	12.14pm. Lake Stakes 6k in 41:54 (6:59/km) @ AHR 115 (74%), MHR 133. Invincible. EIM - run 1.5k then 8 x 300m (5:52/km ave), 200m walk recoveries. 2nd/13. Warm-up 0k. Cadence 149. RS 803. Light rain, 7°C; cold! [V]
Wed 10 Apr	8	12.23pm. BBQ Stakes 6k in 37:15 (6:13/km) @ AHR 134 (86%), MHR 141. NB 1080v12W. Sub-threshold effort, 9th/38. Short hill walks. Splits: 6:11, 6:41, 6:04, 6:33, 5:27, 6:08. Cadence 161. Warm-up 2k. 31 minsT. RS 832. Sunny, 15°C; calm. [T]
Thu 11 Apr	10.5	11.51am. Speedygeese PH, total 71:54 (6:51/km) @ AHR 118 (76%), MHR 132. Saucony T2. Soccer oval easy laps both directions plus a long warm-down, chat to Kerri V at Rec Place. 12 runners. Cadence 158. RS 808. Sunny, 17°C; calm. [M]
Fri 12 Apr	nil	Rest day. Bus to Sydney. Hyde Park Inn.
Sat 13 Apr	nil	Rest day. Wedding C and N at St James, Croydon. Reception at Vaucluse House.
Sun 14 Apr	9.4	4.27pm. Sydney. Hyde Park, Mrs Macquaries Rd, Botanic Gardens, Opera House and back in 59:54 (6:22/km) @ AHR 129 (83%), MHR 139. Peg Turbo 2. A few detours, crowds of people. Cadence 160. 29 minsT. RS 822. Sunny, 22°C; calm. [T]
Week 15	43k - Good week. 88 mins sub-threshold. Weight 72.8kg.
Mon 15 Apr	nil	Rest day. Bus, Sydney to Canberra.
Tue 16 Apr	8	12.19pm. Lake Stakes 6k in 43:03 (7:11/km) @ AHR 121 (78%), MHR 145. Invincible. EIM - 12 x 300m (5:37/km ave), 200m walk recoveries. 10th/24. Warm-up 2k from the bus. Cadence 136. 13 minsT. RS 868. Sunny, 20°C; calm. [V]
Wed 17 Apr	8.1	12.25pm. BBQ Stakes 6k in 37:45 (6:18/km) @ AHR 137 (88%), MHR 144. NB 1080v12W. Sub-threshold effort, 28th/40. Short hill walks. Splits: 6:02, 6:40, 6:11, 6:46, 5:34, 6:33. Cadence 160. Warm-up 2.1k. 35 minsT. RS 862. Sunny, 18°C; calm. [T]
Thu 18 Apr	10.6	11.55am. Speedygeese PH, total moving 76:12 (7:11/km) @ AHR 115 (74%), MHR 128. Invincible. Rose Gardens 200s incl shortcut, short walk between each lap. Long warm-down. 15 runners, one dog. Cadence 145. RS 827. Sunny, 18°C; breezy. [M]
Fri 19 Apr	9.3	12.26pm. Race: Customs H'cap 5k - 9th in 27:43 (5:33/km) @ AHR 137 (88%), MHR 145. Alphafly. Sub-threshold effort with Scott first half. Good legs. 22 runners. Splits: 5:17, 5:28, 5:35, 5:49, 5:34. Cadence 171. Warm-up/down 4.3k. 25 minsT. RS 759. Sunny, 17°C; breezy. [T]
Sat 20 Apr	8	8.00am. Race: Point Hut Pond Parkrun 5k - 76th in 27:11 (5:26/km) @ AHR 143 (92%), MHR 153! Saucony ES. Slightly under race effort, followed Liz D then ahead just after 3k. Felt good. Splits: 5:35, 5:55, 5:10, 5:22, 5:09. Cadence 173. 26 minsT. RS 777. Sunny, 10°C; windy. [B]
Sun 21 Apr	8.1	5.04pm. Clockwise Mt Tuggers to Lawrence Wackett in 66:42 (8:14/km) @ AHR 105 (67%), MHR 132. Invincible. Easy Interval Method - 15 x 250m, 250m walk recoveries. Very easy. Cadence 133. RS 865. Sunny, 20°C; calm. [V]
Week 16	52k - Good Point Hut parkrun 5k. 99 mins sub-threshold. Weight 72.5kg. 206 km last 4 weeks.

Date	Kms	Comments
Mon 22 Apr	10.8	11.47am. Speedygeese PH, total moving 72:20 (6:42/km) @ AHR 122 (78%), MHR 140. Saucony T2. Rose Garden 200s at sub-threshold, jog back. 26 runners. Cadence 154. 38 minsT. RS 817. Sunny, 18°C; calm. [T]
Tue 23 Apr	8	12.19pm. Lake Stakes 6k in 43:36 (7:16/km) @ AHR 112 (72%), MHR 130. Invincible. EIM - 12 x 300m (5:59/km ave), 200m walk recoveries. 10th/22. Warm-up 2k from the bus. Cadence 142. 0 minsT. RS 814. Sunny, 21°C; calm. [V]
Wed 24 Apr	8	12.24pm. BBQ Stakes 6k in 37:44 (6:17/km) @ AHR 135 (87%), MHR 143. NB 1080v12W. Sub-threshold effort, 23rd/39. Short hill walks. Splits: 6:08, 6:49, 6:14, 6:49, 5:22, 6:19. Cadence 161. Warm-up 2k. 34 minsT. RS 849. Sunny, 20°C; breezy. [T]
Thu 25 Apr	9	11.49am. Speedygeese PH, total moving 62:45 (6:58/km) @ AHR 116 (74%), MHR 140. Saucony T2. Flagpole Relays, short legs, team of 4, striding. 17 runners. Cadence 127. 6 minsT. RS 809. Sunny, 16°C; calm. [M]
Fri 26 Apr	5	12.25pm. Race: Customs H'cap 5k - 18th in 29:30 (5:54/km) @ AHR 131 (85%), MHR 145. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:16, 5:20, 5:24, 5:34. 36 runners. Splits: 5:16, 6:09, 6:06, 6:15, 5:44. Cadence 164. 20 minsT. After brunch at the Irvine with M, J, K and S. RS 773. Sunny, 16°C; calm. [T]
Sat 27 Apr	8.5	8.01am. Race: Point Hut Pond Parkrun 5k - 56th in 25:59 (5:12/km) @ AHR 144 (92%), MHR 154! Alphafly. Happy with that! Racing other runners all the way, passed by Peter and Liz S just before 4k, they finished 9 secs ahead. Felt good. Splits: 5:15, 5:29, 5:01, 5:11, 5:03. Cadence 173. 25 minsT+. Warm-up 1.2k, down 2.3k. RS 748. Sunny, 6°C; calm. [B]
Sun 28 Apr	8	3.00pm. Clockwise Mt Tuggers to Lawrence Wackett in 67:03 (8:23/km) @ AHR 108 (69%), MHR 132. Invincible. EIM - 11 x 300m, 200m walk recoveries to 5k then walk the uphills. Cadence 133. RS 905. Sunny, 19°C; calm. [V]
Week 17	57k - Good week and PHP parkrun 5k. 117 mins sub-threshold. Weight 72.5kg.
Mon 29 Apr	10.2	11.52am. Speedygeese PH, total moving 69:20 (6:48/km) @ AHR 122 (78%), MHR 141. Saucony T2. Spider circuit sub-threshold, mostly walking the ups. 15 runners. Cadence 151. 30 minsT. RS 829. Sunny, 19°C; calm. [T]
Tue 30 Apr	8	12.19pm. Lake Stakes 6k in 43:45 (7:18/km) @ AHR 114 (73%), MHR 131. Invincible. EIM - 12 x 300m (6:04/km ave), 200m walk recoveries. 9th/24. Warm-up 2k from the bus. Cadence 145. 0 minsT. RS 831. Sunny, 15°C; calm. [V]
Wed 1 May	8	12.23pm. BBQ Stakes Reverse 6k in 36:57 (6:10/km) @ AHR 138 (88%), MHR 154! NB 1080v12W. Sub-threshold, 9th/45. Others team won. Splits: 6:06, 6:32, 6:40, 6:16, 5:57, 5:14. Cadence 160. Warm-up 2k. 35 minsT. RS 850. Sunny, 16°C; breezy. [T]
Thu 2 May	5	8.01am. Race: Airport Community Fun Run 5.24k - 94th in 29:20 (5:36/km) @ AHR 142 (91%), MHR 153. Saucony ES. Together with Ricky to the halfway turn, then quicker, passing runners. Good legs. Winners 17:15 and 20:32. Splits: 5:48, 5:44, 5:48, 5:29, 5:20+. Cadence 173. 27 minsT+. Walk 3k to start and back after. RS 795. Sunny, 16°C; calm. [B]
Fri 3 May	9	12.24pm. Race: Customs H'cap 5k - 21st in 31:10 (6:14/km) @ AHR 126 (81%), MHR 133. Saucony T2. Steady easier run staying under HR 130. 29 runners. Splits: 6:04, 6:10, 6:08, 6:18, 6:30. Cadence 165. Warm-up/down 4k. RS 785. Sun/cloud, 16°C; windy. [T]
Sat 4 May	5	2.53pm. Race: Theodore parkrace 5k - in 27:01 (5:24/km) @ AHR 134 (86%), MHR 141. Saucony ES. Trail, Lawrence W, Calwell High, past Calwell shops. Splits: 5:25, 5:16, 5:24, 5:27, 5:29. Cadence 170. 25 minsT. RS 724. Overcast, 15°C; calm. [T]
Sun 5 May	2.5	3.11pm. Race: Fadden Pines Cross Country 2,500m - 17th in 13:38.5 (5:27/km) @ AHR 136 (87%), MHR 147. Saucony ES. Splits: 5:28, 5:18, 2:53. Cadence 173. Negative split chasing Jim and other runners. Good legs. RS 742. Cloudy, 14°C; calm. [T]
Week 18	48k - Good week, Airport Fun Run and Fadden Pines XC. 133 mins sub-threshold. Weight 72.4kg.
Mon 6 May	nil	Rest day. Lunch with Mal, Joy and Ole.
Tue 7 May	8	12.21pm. Lake Stakes 6k in 40:48 (6:48/km) @ AHR 122 (78%), MHR 139. Invincible. EIM - 12 x 300m (5:34/km ave), 200m walk recoveries. 17th/25. Warm-up 2k from the car. Cadence 146. 12 minsT. RS 830. Overcast, 14°C; calm. [V]
Wed 8 May	8	12.23pm. BBQ Stakes 6k in 37:20 (6:13/km) @ AHR 134 (86%), MHR 156! NB 1080v12W. Sub-threshold effort, 15th/45. Sprint finish! Splits: 6:12, 6:44, 6:03, 6:32, 5:40, 6:00. Cadence 162. Warm-up 2k. 30 minsT. RS 834. Cloudy, 15°C; calm. [T]
Thu 9 May	9	12.04pm. Speedygeese PH, moving 66:24 (7:23/km) @ AHR 114 (73%), MHR 134. Saucony T2. East side Court 3 'triangle' repeats x 12. Easy effort, drops of light rain. 12 runners. Cadence 140. RS 841. Overcast, 14°C; breezy. [M]
Fri 10 May	9.4	12.23pm. Race: Customs H'cap 5k - 12th in 29:10 (5:50/km) @ AHR 132 (85%), MHR 144. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:20, 5:19, 5:22, 5:24. 35 runners. Splits: 5:20, 5:56, 5:57, 6:12, 5:45. Cadence 164. 20 minsT. Warm-up/down 4.4k. RS 770. Cloudy, 15°C; breezy. [T]
Sat 11 May	8.2 2.5	8.00am. Race: Point Hut Pond Parkrun 5k - 84th in 30:46 (6:09/km) @ AHR 131 (84%), MHR 139. Invincible. Steady with Warrick. Splits: 6:27, 6:25, 5:50, 6:03, 6:01. Cadence 168. 22 minsT. RS 806. Cool, 12°C; spots of rain. [T] 1.00pm. Race: CR Winter Series: Stromlo 2.5k - 10th in 13:35 (5:26/km) @ AHR 136 (87%), MHR 148. Saucony ES. Up to race effort following Chris. 5:28, 5:16+. Good legs. Cadence 172. RS 739. Cloudy, 13°C; spots of rain. [B]
Sun 12 May	2.5	3.07pm. Race: Fadden Pines Cross Country 2,500m - 13th in 13:58.9 (5:36/km) @ AHR 131 (84%), MHR 146. Saucony ES. Splits: 5:50, 5:22, 2:47. Cadence 171. With Jim the first 400m then chased other runners. RS 733. Sunny, 16°C; calm. [T]
Week 19	48k - Good week and Stromlo race. 109 mins sub-threshold. Weight 72.6kg.
Mon 13 May	9.5	11.54am. Speedygeese PH, total 68:15 (7:11/km) @ AHR 115 (74%), MHR 130. Saucony T2. Soccer oval easy laps, 3/4 run, 1/4 walk, changing direction after 10 minutes. 19 runners. Cadence 145. RS 826. Sunny, 18°C; calm. [M]
Tue 14 May	8	12.20pm. Lake Stakes 6k in 41:20 (6:53/km) @ AHR 119 (76%), MHR 139. Invincible. EIM - 12 x 300m (5:40/km ave), 200m walk recoveries. 10th/26. Warm-up 2k from the bus. Cadence 145. 7 minsT. RS 820. Sunny, 17°C; calm. [V]
Wed 15 May	8.2	12.23pm. BBQ Stakes 6k in 37:54 (6:19/km) @ AHR 134 (86%), MHR 141. NB 1080v12W. Sub-threshold effort, 20th/38. Chasing Jim. Splits: 6:07, 6:40, 6:14, 6:47, 5:43, 6:19. Cadence 161. Warm-up 2.2k. 32 minsT. RS 846. Sunny, 17°C; calm. [T]
Thu 16 May	8.2	11.48am. Speedygeese PH, total 64:20 (7:51/km) @ AHR 112 (72%), MHR 136. Invincible. West side figure-8 loops easy with Ruth. 16 runners. Cadence 143. RS 879. Sunny, 16°C; calm. [M]
Fri 17 May	9	12.22pm. Race: Customs H'cap 5k - 3rd in 29:08 (5:50/km) @ AHR 133 (85%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:10 and 11:08. 23 runners. Splits: 5:32, 5:38, 6:16, 5:32, 6:10. Cadence 165. Warm-up/down 4.0k. 24 minsT. RS 775. Sunny, 16°C; calm. [T]
Sat 18 May	5.3	8.01am. Point Hut Pond Parkrun 5k - 108th/180 in 35:45 (7:09/km) @ AHR 122 (78%), MHR 140. Invincible. EIM 10 x 300m, 200m walk recoveries. Splits: 7:17, 7:20, 6:53, 7:03, 7:12. Cadence 149. Warm-up 300m. 6 minsT. RS 872. Sunny, 6°C; windy! [V]
Sun 20 May	10	8.10am. Race: Canberra Runners' 10k - 55th in 54:52 (5:29/km) @ AHR 137 (88%), MHR 149. Alphafly. Happy with that! Steady early following Pete D, CJ and Dave B. Got ahead of CJ and Dave before the turn, then had a good battle with Pete, getting ahead at the Museum. Perfect running conditions. Splits: 5:42, 5:24, 5:29, 5:32, 5:31, 5:14, 5:20, 5:20, 5:21, 5:27+ 32s. Cadence 172. Warm-up strides. RS 752. Sunny, 2°C; calm. [B]
Week 20	58k - Good week and CR 10k! 117 mins sub-threshold. Weight 72.7kg. 211 km last 4 weeks.

Date	Kms	Comments
Mon 20 May	9	11.49am. Speedygeese PH, total moving 69:24 (7:43/km) @ AHR 111 (71%), MHR 130. Invincible. Rose Gardens 400s relays with Peter R and Warrick, easy running, short walks. 18 runners, one dog. Cadence 140. RS 856. Sunny, 14°C; calm. [M]
Tue 21 May	8	12.18pm. Lake Stakes 6k in 43:42 (7:17/km) @ AHR 114 (73%), MHR 133. Invincible. EIM - 12 x 300m (5:56/km ave), 200m walk recoveries. 13th/26. Warm-up 2k from the bus. Cadence 144. 3 minsT. RS 830. Sunny, 14°C; calm. [V]
Wed 22 May	8	12.23pm. BBQ Stakes 6k in 37:40 (6:17/km) @ AHR 134 (86%), MHR 145. NB 1080v12W. Sub-threshold effort, 15th/40. Chasing Rog. Splits: 6:14, 6:45, 6:10, 6:41, 5:30, 6:14. Cadence 163. Warm-up 2.0k. 31 minsT. RS 841. Sunny, 13°C; calm. [T]
Thu 23 May	9.5	11.47am. Speedygeese PH, total moving 69:40 (7:20/km) @ AHR 118 (76%), MHR 135. Invincible. West side 330m hill loop x 9, walk the hill recoveries. Long warm-down. 14 runners. Cadence 151. 2 minsT. RS 865. Sunny, 13°C; calm. [M]
Fri 24 May	9	12.24pm. Race: Customs H'cap 5k - 2nd in 26:20 (5:16/km) @ AHR 144 (92%), MHR 155! Alphafly. Race effort chasing Barb, Kate and other early starters. Pushed to stay ahead of the faster runners. 24 runners. Splits: 5:18, 5:15, 5:15, 5:19, 5:13. Cadence 173. Warm-up/down 4k. 25 minsT. RS 758. Sunny, 15°C; calm. [B]
Sat 25 May	5.2	8.00am. Race: Bungendore Common Parkrun 5k - 57th in 29:28 (5:54/km) @ AHR 131 (84%), MHR 137. Invincible. Steady, passing Lloyd then Jim after 1k. Splits: 6:02, 5:50, 5:49, 5:54, 5:53. Cadence 169. 23 minsT. RS 772. Cold, 3°C; calm. [T]
Sun 26 May	2.7	3.14pm. Race: Fadden Pines Cross Country 2,500m - 11th in 13:26.1 (5:22/km) @ AHR 138 (88%), MHR 149. Saucony ES. Splits: 5:27, 5:18, 2:41. Cadence 174. Faster start, passed Michelle after one lap then chased others. RS 742. Sunny, 15°C; calm. [B]
Week 21	51k - Good week, CJs 5k and Fadden Pines XC. 95 mins sub-threshold. Weight 72.7kg.
Mon 27 May	9	2.03pm. Clockwise Mt Tuggers to Lawrence Wackett in 71:45 (7:58/km) @ AHR 115 (74%), MHR 137. Saucony T2. Easy Interval Method - 18 x 300m, 200m walk recoveries. Very easy. Cadence 137. RS 917. Sunny, 16°C; calm. [V]
Tue 28 May	8	12.18pm. Lake Stakes 6k in 42:06 (7:01/km) @ AHR 117 (75%), MHR 137. Invincible. EIM - 12 x 300m (5:41/km ave), 200m walk recoveries. 7th/28. Warm-up 2k from the bus. Cadence 145. 9 minsT. RS 821. Sunny, 15°C; calm. [V]
Wed 29 May	8	12.23pm. BBQ Stakes 6k in 38:09 (6:22/km) @ AHR 134 (86%), MHR 141. NB 1080v12W. Sub-threshold effort, 17th/41. The usual run/walks. Splits: 6:11, 6:45, 6:23, 6:53, 5:32, 6:16. Cadence 161. Warm-up 2.0k. 33 minsT. RS 852. Sunny, 16°C; calm. [T]
Thu 30 May	6.2	2.43pm. Lawrence Wackett, Tharwa Dr, Theodore trail in 49:45 (8:01/km) @ AHR 108 (69%), MHR 134. Invincible. 3k brisk walk into a 3k run. 9:19, 9:59, 9:51, 6:32, 6:34, 6:10. Easy. Cadence 139. RS 867. Cloudy, 16°C; calm. [M]
Fri 31 May	10.3	12.16pm. Race: Customs H'cap 5k - 15th in 28:38 (5:44/km) @ AHR 132 (85%), MHR 143. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:53 and 10:48. 22 runners. Splits: 5:22, 5:30, 6:02, 5:26, 6:16. Cadence 164. W-down 5k Central Basin. 22 minsT. RS 756. Cloud/sun, 13°C; breezy. [T]
Sat 1 Jun	5.2	8.01am. Race: Point Hut Pond Parkrun 5k - 83rd in 31:35 (6:19/km) @ AHR 128 (83%), MHR 136. Invincible. Steady, trying to keep HR under 130. Splits: 6:28, 6:30, 5:59, 6:19, 6:19. Cadence 167. 9 minsT. RS 809. Cold, 3°C; calm. [T]
Sun 2 Jun	2.5	3.14pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:21.1 (5:20/km) @ AHR 135 (87%), MHR 153. Saucony ES. Splits: 5:21, 5:25, 2:36. Cadence 173. Passed Michelle at 700m then two other runners. Good legs. RS 721. Sunny, 12°C; windy. [B]
Week 22	49k - Good week and Fadden Pines XC. 85 mins sub-threshold. Weight 72.6kg.
Mon 3 Jun	8 2.6	12.00pm. Speedygeese PH, moving 59:15 (7:24/km) @ AHR 121 (78%), MHR 130. Invincible. East side Court 3 'triangle' alt course easy with Peter R. Cadence 154. RS 896. Overcast, 8°C; windy. [M] 1.34pm. Street Orienteering, Kingston 2.6k in 18:36 (7:09/km) @ AHR 121 (78%), MHR 135. Invincible. D-course getting 8/25. One stubborn control. Cadence 151. RS 866. Cloudy, 9°C;cold. [M]
Tue 4 Jun	8	12.18pm. Lake Stakes Reverse 6k in 42:23 (7:04/km) @ AHR 119 (76%), MHR 138. Invincible. EIM - 12 x 300m (5:46/km ave), 200m walk recoveries. 9th/27. Warm-up 2k from bus. Cadence 146. 8 minsT. RS 841. Some sun, 11°C; calm. [V]
Wed 5 Jun	7.5	12.23pm. BBQ Stakes Reverse 6k in 37:03 (6:11/km) @ AHR 140 (90%), MHR 157! NB 1080v12W. Sub-threshold+, 7th/38. 1st place, RET team won. Splits: 5:59, 6:35, 6:38, 6:08, 5:44, 5:59. Cadence 159. Warm-up 1.5k. 34 minsT. RS 865. Overcast, 11°C; calm. [T]
Thu 6 Jun	6.3	3.32pm. Lawrence Wackett, Tharwa Dr, Theodore trail in 50:12 (7:58/km) @ AHR 102 (65%), MHR 134. Invincible. 3k brisk walk into a 3k run. 9:11, 9:28, 9:55, 6:47, 6:40, 6:16. Easy. Covid #6 jab. Cadence 141. RS 813. Sunny, 14°C; windy. [M]
Fri 7 Jun	5	11.26pm. Race: Customs H'cap 5k - 18th in 29:06 (5:49/km) @ AHR 137 (88%), MHR 146. Alphafly. Timekeeper early start. Steady sub-threshold. 25 runners. Splits: 5:42, 5:38, 5:46, 5:59, 6:01. Cadence 169. Warm-up/down 0k. 27 minsT. RS 797. Cloudy, 13°C; windy! [T]
Sat 8 Jun	8.4	8.03am. Tuggers Parkrun 5k - 152nd in 31:40 (6:20/km) @ AHR 130 (83%), MHR 138. Invincible. New path opening. The band is back together again! Trying to keep the HR down, but ended up with some sub-threshold running, caught Jim after 1k. Splits: 6:36, 6:02, 6:13, 6:24, 6:25. Cadence 165. Warm-up/down 3.4k. 20 minsT. RS 823. Cool, 7°C; calm. [T]
Sun 9 Jun	2.5	3.15pm. Race: Fadden Pines Cross Country 2,500m - 13th in 13:25 (5:22/km) @ AHR 138 (88%), MHR 150. Saucony ES. Splits: 5:25, 5:17, 2:43. Cadence 173. Left course. Passed Michelle after one lap. Good legs. RS 741. Sunny, 12°C; breezy. [B]
Week 23	48k - Good week and Fadden Pines XC. 101 mins sub-threshold. Weight 73.1kg.
Mon 10 Jun	10.5	11.50am. Speedygeese PH, moving 81:18 (7:45/km) @ AHR 111 (71%), MHR 131. Invincible. East side short hills, walk up, run down. Long warm-down. Cadence 137. RS 859. Sunny, 12°C; calm. [M]
Tue 11 Jun	8	12.18pm. Lake Stakes Reverse 6k in 42:36 (7:06/km) @ AHR 117 (75%), MHR 143. Invincible. EIM - 12 x 300m (5:46/km ave), 200m walk recoveries. 13th/26. Warm-up 2k from car. Cadence 145. 5 minsT. RS 831. Overcast, 9°C; breezy. [V]
Wed 12 Jun	nil	Rest day. Timekeeping duties at the BBQ Stakes. A few spots of rain then some sun.
Thu 13 Jun	7.7	11.35am. Tuggers parkrun course plus to/from carpark in 60:00 (7:48/km) @ AHR 100 (64%), MHR 138. Invincible. 3.5k brisk walk into a 4.2k run. 9:24, 8:52, 8:39, 7:40, 6:42, 6:49, 6:46. Easy. Cadence 141. 9 mins T. RS 779. Cloudy, 8°C; cold. [M]
Fri 14 Jun	9	12.24pm. Race: Customs H'cap 5k - 13th in 28:58 (5:48/km) @ AHR 136 (87%), MHR 148. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:24, 5:20, 5:33, 5:35. 25 runners. Splits: 5:24, 5:55, 5:57, 6:02, 5:38. Cadence 163. 24 minsT. RS 788. Cloudy, 11°C; calm. [T]
Sat 15 Jun	7.2	8.00am. Tuggers Parkrun 5k - 171st in 35:30 (7:06/km) @ AHR 116 (74%), MHR 141. Invincible. 1k brisk walk, 2k run, 1k walk, 1k run. Splits: 8:29, 6:39, 6:11, 8:22, 5:49. Cadence 148. Warm-up/down 2.2k. 7 minsT. RS 824. Cool, 6°C; breezy. [M]
Sun 16 Jun	2.5	3.26pm. Race: Fadden Pines Cross Country 2,500m - 6th/19 in 13:08.2 (5:15/km) @ AHR 134 (86%), MHR 149. Saucony ES. Splits: 5:15, 5:10, 2:43. Cadence 173. Handicap starts. Right course. Started fast, overtaken by the lady winner after 100m, then chased Michelle, passing with 400m to go, passed Jim up the last hill. Good legs, fastest since 2021. RS 704. Sunny, 11°C; calm. [B]
Week 24	45k - Happy Fadden Pines race. 57 mins sub-threshold. Weight 73.0kg. 193 km last 4 weeks.

Date	Kms	Comments
Mon 17 Jun	10.1	1.45pm. Street Orienteering, Isabella Plains 10.1k in 73:33 (7:17/km) @ AHR 118 (75%), MHR 139. Invincible. A-course 18/25 followed by a D-course of 8. Mostly an easy jog/walk. Cadence 151. 4 minsT. RS 859. Sunny, 13°C;breezy. [M]
Tue 18 Jun	8	12.18pm. Lake Stakes 6k in 42:54 (7:09/km) @ AHR 117 (75%), MHR 139. Invincible. EIM - 12 x 300m (5:40/km ave), 200m walk recoveries. 8th/23. Warm-up 2k from the bus. Cadence 142. 9 minsT. RS 837. Sunny, 10°C; calm. [V]
Wed 19 Jun	8.1	12.24pm. BBQ Stakes 6k in 36:48 (6:08/km) @ AHR 134 (86%), MHR 143. NB 1080v12W. Sub-threshold effort, 17th/38. The usual run/walks. Splits: 6:05, 6:40, 6:11, 6:34, 5:19, 5:57. Cadence 161. Warm-up 2.1k. 32 minsT. RS 822. Sunny, 7°C; calm. [T]
Thu 20 Jun	8.5	12.14pm. Tuggers parkrun course plus to/from carpark in 64:40 (7:36/km) @ AHR 104 (67%), MHR 129. Invincible. 4k brisk walk into a 4.5k run. 9:03, 9:06, 8:39, 8:49, 6:33, 6:41, 6:41, 6:41. Easy. Cadence 142. 0 mins T. RS 791. Sunny, 8°C; calm. [M]
Fri 21 Jun	9	12.25pm. Race: Customs H'cap 5k - 11th in 28:32 (5:42/km) @ AHR 134 (86%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:00 and 10:53. 20 runners. Splits: 5:28, 5:31, 6:06, 5:29, 5:58. Cadence 164. Warm-up/down 4.0k. 24 minsT. RS 765. Sunny, 11°C; breezy. [T]
Sat 22 Jun	8	8.00am. Tuggers Parkrun 5k - 183rd in 35:42 (7:08/km) @ AHR 118 (76%), MHR 150. Invincible. 1k brisk walk, 2k run, 1k walk, 1k run. Splits: 8:25, 6:32, 6:20, 8:34, 5:51. Cadence 148. Warm-up/down 3k. 4 minsT. RS 843. Sunny, 7°C; breezy. [M]
Sun 23 Jun	2.5	3.21pm. Race: Fadden Pines Cross Country 2,500m - 11th/15 in 13:14.5 (5:18/km) @ AHR 136 (87%), MHR 149. Saucony ES. Splits: 5:26, 5:18, 2:30. Cadence 174. Left course. Start a bit slower than last week, passed 3 runners before final 500m. RS 720. Sunny, 13°C; calm. [B]
Week 25	54k - Good Fadden Pines race. 85 mins sub-threshold. Weight 73.6kg.
Mon 24 Jun	10.5	11.52am. Speedygeese PH, total moving 76:45 (7:19/km) @ AHR 117 (75%), MHR 134. Saucony T2. West side footpath intervals 400/300/200/100 x 2 easy. Longish warm-down. 16 runners. Cadence 148. RS 855. Sunny, 11°C; calm. [M]
Tue 25 Jun	8.1	12.18pm. Lake Stakes 6k in 42:18 (7:03/km) @ AHR 114 (73%), MHR 135. Invincible. EIM - 12 x 300m (5:34/km ave), 200m walk recoveries. 7th/22. Warm-up 2.1k from the bus. Cadence 142. 5 minsT. RS 804. Sunny, 12°C; breezy. [V]
Wed 26 Jun	8	12.25pm. BBQ Stakes 6k in 36:49 (6:08/km) @ AHR 135 (87%), MHR 142. Saucony T2. Sub-threshold effort, 21st/40. The usual run/walks. Splits: 6:05, 6:35, 6:10, 6:31, 5:27, 5:55. Cadence 162. Warm-up 2k. 34 minsT. RS 828. Sunny, 14°C; breezy. [T]
Thu 27 Jun	8.3	12.14pm. Theodore to Lake Tuggers via Charles River in 63:03 (7:36/km) @ AHR 105 (67%), MHR 133. Invincible. 4k brisk walk into a 4.3k run. 8:45, 8:30, 8:45, 8:53, 6:23, 6:26, 6:43, 6:25. Easy. Cadence 142. RS 798. Cloudy, 13°C; windy. [M]
Fri 28 Jun	9.1	12.25pm. Race: Customs H'cap 5k - 10th in 28:51 (5:46/km) @ AHR 131 (87%), MHR 146. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:18, 5:14, 5:17, 5:31. 26 runners. Splits: 5:18, 5:56, 5:57, 6:08, 5:32. Cadence 162. 20 minsT. RS 756. Sunny, 12°C; calm. [T]
Sat 29 Jun	8.2	8.00am. Tuggers Parkrun 5k - 178th in 36:34 (7:19/km) @ AHR 114 (73%), MHR 127. Invincible. 1k brisk walk, 2k run, 1k walk, 1k run. Splits: 8:45, 6:35, 6:28, 8:47, 5:59. Cadence 145. Warm-up/down 3.2k. 4 minsT. RS 834. Cold, 1°C; calm. [M]
Sun 30 Jun	2.5	3.12pm. Race: Fadden Pines Cross Country 2,500m - 9th/13 in 13:14.0 (5:18/km) @ AHR 133 (85%), MHR 148. Saucony ES. Splits: 5:19, 5:10, 2:45. Cadence 173. Right course. Good race with MT first lap, and 8th girl last 500m. RS 704. Sunny, 9°C; calm. [B]
Week 26	55k - Good week and Fadden Pines XC. 74 mins sub-threshold. Weight 73.3kg.
Mon 1 Jul	11.1	11.53am. Speedygeese PH, total 82:20 (7:25/km) @ AHR 114 (73%), MHR 128. Saucony T2. Easy west side court 8 relays, 250m loops, with Warrick & Peter R. 18 runners. Long warm-down. Cadence 149. RS 846. Sunny, 10°C; calm. [M]
Tue 2 Jul	8.2	12.18pm. Lake Stakes Reverse 6k in 44:30 (7:25/km) @ AHR 112 (72%), MHR 133. Invincible. EIM - 12 x 300m (6:01/km ave), 200m walk recoveries. 9th/21. Warm-up 2.2k from bus. Cadence 143. 0 minsT. RS 831. Sunny, 10°C; windy. [V]
Wed 3 Jul	8	12.24pm. BBQ Stakes Reverse 6k in 36:23 (6:04/km) @ AHR 138 (88%), MHR 148. NB 1080v12W. Sub-threshold+, 20th/44. Headwind. RET team won. Splits: 6:03, 6:22, 6:37, 6:07, 5:46, 5:25. Cadence 162. Warm-up 2.0k. 34 minsT. RS 837. Sunny, 11°C; windy. [T]
Thu 4 Jul	8.2	12.14pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 63:54 (7:48/km) @ AHR 110 (71%), MHR 130. Invincible. 4k brisk walk into a 4.2k run. 8:52, 8:58, 8:52, 9:04, 6:22, 6:27, 6:34, 7:15. Cadence 139. RS 857. Cloudy, 11°C; breezy. [M]
Fri 5 Jul	9	12.25pm. Race: Customs H'cap 5k - 3rd in 27:48 (5:34/km) @ AHR 136 (87%), MHR 144. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:33 and 10:52. 16 runners. Splits: 5:15, 5:18, 5:58, 5:32, 5:49. Cadence 167. Warm-up/down 4.0k. 24 minsT. RS 756. Cloudy, 12°C; windy. [T]
Sat 6 Jul	7	8.01am. Tuggers Parkrun 5k - 177th in 35:34 (7:07/km) @ AHR 112 (72%), MHR 136. Invincible. 1k brisk walk, 2k run, 1k walk, 1k run. Splits: 8:35, 6:35, 6:17, 8:20, 5:47. Cadence 148. Warm-up/down 2.0k. 4 minsT. RS 797. Cold, 1°C; calm. [M]
Sun 7 Jul	2.5	3.14pm. Race: Fadden Pines Cross Country 2,500m - 7th/10 in 13:16.4 (5:19/km) @ AHR 136 (87%), MHR 153. Saucony ES. Splits: 5:22, 5:18, 2:36. Cadence 174. Left course. Solo, losing ground to runners ahead. RS 722. Cloudy, 11°C; calm. [B]
Week 27	54k - Good week and Fadden Pines XC. 73 mins sub-threshold. Weight 73.4kg.
Mon 8 Jul	10.7	11.53am. Speedygeese PH, total 77:12 (7:13/km) @ AHR 115 (74%), MHR 136. Saucony T2. Easy west side relays, new 520m loop, with Ricky. 15 runners. Long warm-down. Cadence 149. RS 830. Cloudy, 13°C; calm. [M]
Tue 9 Jul	8	12.18pm. Lake Stakes 6k in 42:36 (7:06/km) @ AHR 113 (72%), MHR 131. Invincible. EIM - 12 x 300m (5:47/km ave), 200m walk recoveries. 6th/18. Warm-up 2.0k from the bus. Cadence 145. 0 minsT. RS 802. Cloudy, 11°C; breezy. [V]
Wed 10 Jul	8	12.24pm. BBQ Stakes 6k in 37:03 (6:11/km) @ AHR 133 (85%), MHR 142. Saucony T2. Sub-threshold effort, 27th/44. The usual run/walks. Splits: 6:11, 6:35, 6:05, 6:33, 5:26, 6:04. Cadence 162. Warm-up 2k. 30 minsT. RS 821. Cloudy, 12°C; breezy. [T]
Thu 11 Jul	8.3	1.46pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 64:54 (7:49/km) @ AHR 96 (62%), MHR 133. Invincible. 4k brisk walk into a 4.3k run. 8:52, 9:12, 9:00, 9:03, 6:40, 6:37, 6:43, 6:41. Cadence 140. RS 751. Cloudy, 11°C; cold. [M]
Fri 12 Jul	9	12.25pm. Race: Customs H'cap 5k - 3rd in 27:12 (5:26/km) @ AHR 140 (90%), MHR 154. Alphafly. Sub-threshold to slightly above, chasing K, J and Rog. 25 runners. Splits: 5:29, 5:36, 5:28, 5:28, 5:11. Cadence 171. Warm-up/down 4k. 27 minsT. RS 762. Cloudy, 9°C; calm. [T]
Sat 13 Jul	8.1	8.00am. Tuggers Parkrun 5k - 194th in 36:01 (7:12/km) @ AHR 119 (76%), MHR 144. Invincible. 1k run, 1k walk, 1k run, 1k walk, 1k run. Splits: 6:50, 8:24, 6:06, 8:31, 6:10. Cadence 144. Warm-up/down 3.1k. 9 minsT. RS 857. Cool, 2°C; calm. [M]
Sun 14 Jul	2.5	3.16pm. Race: Fadden Pines Cross Country 2,500m - 9th/12 in 13:22.0 (5:21/km) @ AHR 134 (86%), MHR 146. Saucony ES. Splits: 5:15, 5:20, 2:47. Cadence 173. Right course. Slower start, passed 2 runners. RS 716. Sunny, 10°C; windy. [B]
Week 28	55k - Good week and Fadden Pines. 69 mins sub-threshold. Weight 73.6kg. 218 km last 4 weeks.

Date	Kms	Comments
Mon 15 Jul	10.9	11.56am. Speedygeese PH, total moving 79:48 (7:19/km) @ AHR 118 (75%), MHR 134. Invincible. West side 930m circuit reverse, mostly 200m walk, 300m run. Easy. 18 runners. Cadence 148. RS 864. Cloudy, 7°C; windy. [M]
Tue 16 Jul	8.1	12.18pm. Lake Stakes 6k in 42:40 (7:07/km) @ AHR 116 (74%), MHR 137. Invincible. EIM - 12 x 300m (5:44/km ave), 200m walk recoveries. 7th/18. Warm-up 2.1k from the bus. Cadence 146. 3 minsT. RS 825. Cloudy, 11°C; breezy. [V]
Wed 17 Jul	8	12.24pm. BBQ Stakes 6k in 37:31 (6:15/km) @ AHR 135 (85%), MHR 145. NB 1080. Sub-threshold effort, 29th/46. The usual run/walks. Splits: 6:21, 6:36, 5:52, 6:54, 5:19, 6:22. Cadence 160. Warm-up 2k. 32 minsT. RS 844. Cloudy, 11°C; calm. [T]
Thu 18 Jul	10.1	1.56pm. Lake Tuggers O/B from skate park in 78:36 (7:47/km) @ AHR 115 (74%), MHR 134. Invincible. 5k brisk walk into a 5.1k run, last 2k with Jen. 8:48, 9:05, 01, 06, 12, 6:56, 6:33, 6:39, 6:18, 6:17. Cadence 141. RS 895. Sunny, 9°C; breezy. [M]
Fri 19 Jul	7	12.26pm. Race: Customs H'cap 5k - 7th in 28:32 (5:42/km) @ AHR 134 (86%), MHR 140. Alphafly. Sub-threshold effort chasing Tracie, headwind out. 24 runners. Splits: 5:50, 5:53, 5:38, 5:35, 5:36. Cadence 169. Warm-up 2k. 26 minsT. RS 765. Cloudy, 8°C; windy! [T]
Sat 20 Jul	5	12.47pm. Race: CR - Runners Shop 5k - 27th in 26:38 (5:20/km) @ AHR 137 (88%), MHR 148. Nike Alphafly. Fast start 5:00/k pace with a tailwind, chasing a man and boy going out, passed by Trev at 3k, tough last 300m into the wind. No warm-up (too cold). Splits: 5:13, 5:14, 5:14, 5:28, 5:23 +6s. Cadence 174. Good legs. RS 730. Cold, 6°C; windy! [B]
Sun 21 Jul	2.5	3.13pm. Race: Fadden Pines Cross Country 2,500m - 9th/15 in 13:34.5 (5:26/km) @ AHR 135 (87%), MHR 148. Saucony ES. Splits: 5:31, 5:24, 2:39. Cadence 174. Left course. Slow start, behind Jim for 300m. RS 733. Sunny, 12°C; calm. [B]
Week 29	52k - Good week and Runners Shop 5k. 96 mins sub-threshold. Weight 73.8kg.
Mon 22 Jul	11.1	11.52am. Speedygeese PH, total moving 72:54 (6:34/km) @ AHR 115 (74%), MHR 135. Invincible. Flagpole Relays, short legs easy striding, teams of 4, long warm-down. 15 runners. Cadence 148. RS 755. Cloudy, 11°C; breezy. [M]
Tue 23 Jul	8	12.18pm. Lake Stakes 6k in 42:26 (7:04/km) @ AHR 114 (73%), MHR 136. Invincible. EIM - 12 x 300m (5:47/km ave), 200m walk recoveries. 9th/20. Warm-up 2.0k from the bus. Cadence 146. 3 minsT. RS 806. Cloudy, 9°C; breezy. [V]
Wed 24 Jul	8.7	12.25pm. BBQ Stakes 6k in 36:54 (6:09/km) @ AHR 136 (87%), MHR 144. NB 1080. Sub-threshold effort, 27th/40. The usual run/walks. Splits: 6:11, 6:28, 6:02, 6:41, 5:25, 6:01. Cadence 163. Warm-up 2.7k. 32 minsT. RS 836. Sunny, 13°C; windy. [T]
Thu 25 Jul	10	1.12pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 71:48 (7:11/km) @ AHR 120 (77%), MHR 134. Invincible. 7 x 1k, 500m walk recoveries. 6:37, 6:06, 6:08, 6:13, 6:09, 6:25, 6:19. Cadence 150. 15 minsT. RS 862. Sunny, 15°C; breezy. [M]
Fri 26 Jul	9	12.26pm. Race: Customs H'cap 5k - 3rd in 26:02 (5:12/km) @ AHR 145 (90%), MHR 155! Alphafly. Race effort, chased Kate then Jim. Craig caught me at 4k then Mark on the hill. Realised too late I was close to breaking 26 minutes. New shoes, but legs not fresh. 20 runners. Splits: 5:06, 5:21, 5:16, 5:18, 5:01. Cadence 172. Warm-up/down 4k. 26 minsT. RS 755. Sunny, 13°C; breezy. [B]
Sat 27 Jul	8.2	8.01am. Tuggers Parkrun 5k - 150th in 36:06 (7:13/km) @ AHR 111 (71%), MHR 139. Invincible. 1k brisk walk, 2k run, 1k walk, 1k run. Splits: 8:35, 6:44, 6:31, 8:26, 5:48. Cadence 148. Warm-up/down 3.2k. 4 minsT. RS 801. Cold, -2°C; calm. [M]
Sun 28 Jul	2.5	3.16pm. Race: Fadden Pines Cross Country 2,500m - 7th/8 in 14:47.0 (5:55/km) @ AHR 127 (81%), MHR 140. Saucony ES. Splits: 6:08, 5:28, 3:11. Cadence 168. Right course. Stack on footpath behind Jim, gravel rash to knee, luckily wearing tracksuit top, gloves. RS 751. Sunny, 9°C; windy. [B]
Week 30	57k - Good week and CJs 5k race. 71 mins sub-threshold. Weight 74.1kg.
Mon 29 Jul	11.1	11.55am. Speedygeese PH, total 79:12 (7:08/km) @ AHR 108 (69%), MHR 126. Invincible. Soccer oval relay laps in teams of 3 with Warrick and Ricky. Long warm-down run/walks. 14 runners. Cadence 144. RS 771. Sunny, 9°C; windy. [M]
Tue 30 Jul	8.1	12.17pm. Lake Stakes 6k in 43:12 (7:12/km) @ AHR 115 (74%), MHR 137. Invincible. EIM - 12 x 300m (5:40/km ave), 200m walk recoveries. 8th/24. Warm-up 2.1k from the bus. Cadence 144. 5 minsT. RS 828. Sunny, 10°C; breezy. [V]
Wed 31 Jul	8.1	12.24pm. BBQ Stakes 6k in 37:47 (6:18/km) @ AHR 131 (84%), MHR 141. NB 1080. Sub-threshold effort, 29th/41. Perfect execution today. Splits: 6:20, 6:43, 6:01, 6:41, 5:28, 6:23. Cadence 163. Warm-up 2.1k. 26 minsT. RS 825. Sunny, 9°C; breezy. [T]
Thu 1 Aug	8	1.40pm. Theodore to Lake Tuggers via Charles River in 61:32 (7:42/km) @ AHR 103 (66%), MHR 131. Invincible. 4 x 1k steady, 1k walk recoveries. 9:13, 6:16, 9:12, 6:02, 9:13, 6:06, 9:23, 6:01. Cadence 140. RS 792. Sunny, 11°C; breezy. [M]
Fri 2 Aug	9	12.27pm. Race: Customs H'cap 5k - 12th in 27:41 (5:32/km) @ AHR 137 (88%), MHR 143. Alphafly. Sub-threshold effort with Scott, Tracie out. 24 runners. Splits: 5:24, 5:30, 5:33, 5:40, 5:34. Cadence 170. Warm-up/down 4k. 27 minsT. RS 759. Sunny, 8°C; calm. [T]
Sat 3 Aug	5 5	8.02am. Race: Point Hut Pond Parkrun 5k - 47th in 32:57 (6:35/km) @ AHR 124 (79%), MHR 130. Invincible. Easy with Geoff, two short walks. Splits: 6:43, 7:26, 6:04, 6:50, 5:49. Cadence 160. RS 817. Clear, -3°C; cold! [M] 3.37pm. Theo trail, Lawrence Wackett, Calwell High in 36:40 (7:20/km) @ AHR 111 (71%), MHR 133. Invincible. 500m run/250m walk intervals. Splits: 7:14, 7:00, 7:44, 7:19, 7:17. Cadence 146. RS 814. Sunny, 14°C; calm. [M]
Sun 4 Aug	2.5	3.38pm. Race: Fadden Pines Cross Country 2,500m - 16th/20 in 13:30.3 (5:24/km) @ AHR 133 (85%), MHR 144. Saucony ES. Splits: 5:34, 5:24, 2:28. Cadence 173. Left course. Handicap race, passed by a few in the last 500m. RS 718. Fine, 13°C; calm. [B]
Week 31	57k - Good week, okay Fadden Pines XC. 68 mins sub-threshold. Weight 74.3kg.
Mon 5 Aug	10.8	11.51am. Speedygeese PH, total 76:48 (7:07/km) @ AHR 114 (73%), MHR 133. Invincible. West side figure-8 loops easy, walking the hills. Long warm-down. 15 runners, two dogs. Cadence 143. RS 811. Cloudy, 10°C; calm. [M]
Tue 6 Aug	8	12.18pm. Lake Stakes Reverse 6k in 44:09 (7:22/km) @ AHR 114 (73%), MHR 132. Invincible. EIM - 12 x 300m (5:56/km ave), 200m walk recoveries. 10th/21. Warm-up 2.0k from bus. Cadence 145. 2 minsT. RS 839. Sunny, 12°C; calm. [V]
Wed 7 Aug	8	12.24pm. BBQ Stakes Reverse 6k in 36:23 (6:04/km) @ AHR 135 (87%), MHR 144. NB 1080v12W. Sub-threshold, 22nd/42. RET team won. Splits: 6:07, 6:23, 6:35, 6:04, 5:52, 5:17. Cadence 164. Warm-up 2.0k. 30 minsT. RS 819. Sunny, 13°C; calm. [T]
Thu 8 Aug	7.1	2.04pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 52:15 (7:22/km) @ AHR 112 (72%), MHR 130. Invincible. 1k run/500m walk easy intervals. Kms: 6:40, 6:14, 6:14, 6:21, 6:24. Cadence 148. RS 824. Sunny, 14°C; breezy. [M]
Fri 9 Aug	9	12.27pm. Race: Customs H'cap 5k - 6th in 26:45 (5:21/km) @ AHR 140 (90%), MHR 149. Alphafly. Race effort, with Scott first half. 19 runners. Splits: 5:21, 5:24, 5:22, 5:23, 5:15. Cadence 172. Warm-up/down 4k. 24 minsT. RS 749. Sunny, 15°C; calm. [B]
Sat 10 Aug	nil	Rest day. Left with Jim 10:40am for Campbelltown and the Maclin Lodge, dinner also with Bruce from the Parramatta parkrun.
Sun 11 Aug	14	8.03am. Race: 38th City to Surf 14k - 20,268th in 83:06 (5:56/km) @ AHR 133 (85%), MHR 142. Alphafly (old). Splits: 6:11, 5:37, 5:49, 5:50, 5:29 (28:56), 5:35, 7:59, 6:20, 5:40, 6:06 (60:37), 5:48, 5:25, 5:15, 5:34. Cadence 165. With Jim first half km, clear running to 5k then it got more and more crowded, hard navigating the last 6k. Race came to a stop 3 metres before the finish line! Lost 55 seconds getting over the line, those behind including Jim lost much more time. 77,654 finishers. 66th/511 65-69. RS 789. Sunny, 11-14°C; calm. [B]
Week 32	57k - Good week and City to Surf! 120 mins sub-threshold. Weight 74.0kg. 223 km last 4 weeks.

Date	Kms	Comments
Mon 12 Aug	7.1	2.15pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 55:48 (7:52/km) @ AHR 106 (68%), MHR 128. Invincible. 1k run/1k walk easy. Kms: 6:46, 10:03, 6:13, 9:45, 6:33, 9:31, 6:16. Cadence 139. RS 833. Sunny, 17°C; calm. [M]
Tue 13 Aug	8	12.18pm. Lake Stakes 6k in 42:06 (7:01/km) @ AHR 116 (74%), MHR 135. Invincible. EIM - 12 x 300m (5:41/km ave), 200m walk recoveries. 6th/18. Warm-up 2.0k from the bus. Cadence 146. 6 minsT. RS 814. Sunny, 15°C; calm. [V]
Wed 14 Aug	8	12.24pm. BBQ Stakes 6k in 36:57 (6:10/km) @ AHR 132 (85%), MHR 141. NB 1080. Sub-threshold effort, 17th/35. With KM mostly, rain held off. Splits: 6:21, 6:34, 5:58, 6:33, 5:23, 6:00. Cadence 163. Warm-up 2.0k. 28 minsT. RS 813. Cloudy, 13°C; damp. [T]
Thu 15 Aug	9	1.42pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 69:30 (7:43/km) @ AHR 110 (71%), MHR 133. Invincible. 1k run/1k walk easy intervals. Kms: 6:32, 9:50, 5:58, 9:26, 6:08, 9:18, 6:14, 9:21, 6:18. Cadence 148. RS 849. Sunny, 19°C; calm. [M]
Fri 16 Aug	7	12.26pm. Race: CJs H'cap Floriade 5k (full) - 6th in 27:33 (5:31/km) @ AHR 136 (87%), MHR 145. Alphafly. Sub-threshold into a race effort. 27 runners. Splits: 5:34, 5:29, 5:32, 5:30, 5:28. Cadence 171. Warm-up/down 2k. 24 minsT. RS 749. Cloudy, 16°C; windy. [B]
Sat 17 Aug	8.2	8.00am. Tuggers Parkrun 5k - 189th in 35:08 (7:02/km) @ AHR 116 (74%), MHR 130. Invincible. 500m run/250m walk intervals. Splits: 7:03, 6:52, 7:13, 6:44, 6:49. Cadence 150. Warm-up/down 3.2k. RS 815. Cool, 9°C; breezy. [M]
Sun 18 Aug	6.6	2.01pm. Theodore, Johnson Dr, Isabella Plains O/B in 41:06 (6:14/km) @ AHR 129 (83%), MHR 140. Alphafly (old). Sub-threshold 3 x 2k, 250m walk recoveries: 11:22, 11:55, 11:52. Cadence 160. 27 minsT. RS 803. Cloudy, 15°C; calm. [T]
Week 33	54k - Good week. 85 mins sub-threshold. Weight 72.9kg.
Mon 19 Aug	9	11.55am. Speedygeese PH, total moving 63:30 (7:03/km) @ AHR 113 (72%), MHR 130. Invincible. Flagpole Relays, short legs easy striding, teams of 3, Ricky and Warrick. 18 runners. Cadence 140. RS 797. Sunny, 13°C; calm. [M]
Tue 20 Aug	8.3	12.18pm. Lake Stakes 6k in 42:54 (7:09/km) @ AHR 116 (74%), MHR 137. Invincible. EIM - 12 x 300m (5:50/km ave), 200m walk recoveries. 10th/22. Warm-up 2.3k from the bus. Cadence 145. 5 minsT. RS 829. Cloudy, 15°C; windy. [V]
Wed 21 Aug	8	12.23pm. BBQ Stakes 6k in 37:48 (6:18/km) @ AHR 132 (85%), MHR 141. NB 1080. Sub-threshold effort, 27th/43. The usual, felt good. Splits: 6:21, 6:49, 6:08, 6:48, 5:27, 6:12. Cadence 162. Warm-up 2.0k. 29 minsT. RS 832. Sunny, 16°C; breezy. [T]
Thu 22 Aug	10.1	1.51pm. Theodore to Lake Tuggers via Tharwa Dr, Bonython in 81:03 (8:01/km) @ AHR 106 (68%), MHR 131. Invincible. 2k walk/2k run + 1k walk/run intervals. Runs: 6:21, 6:20, 6:34, 6:29, 6:29. Cadence 138. RS 851. Sunny, 15°C; windy. [M]
Fri 23 Aug	9.2	12.27pm. Race: CJs H'cap Floriade 5k (full) - 10th in 27:50 (5:34/km) @ AHR 135 (87%), MHR 141. Alphafly. Sub-threshold effort, tired legs. 27 runners. Splits: 5:26, 5:27, 5:36, 5:38, 5:41. Cadence 171. Warm-up/down 4.2k. 24 minsT. RS 752. Sunny, 15°C; calm. [T]
Sat 24 Aug	8.3	8.03am. Tuggers Parkrun 5k - 149th in 33:09 (6:38/km) @ AHR 126 (81%), MHR 141. Invincible. Easy/steady, gradually to Kenny then ahead in a sprint finish! Splits: 7:09, 6:35, 6:37, 6:36, 6:12. Cadence 164. Warm-up/down 3.3k. 7 minsT. RS 835. Mild, 11°C; calm. [M]
Sun 25 Aug	4	4.05pm. Theo trail, Lawrence Wackett, Calwell High in 22:28 (5:37/km) @ AHR 128 (82%), MHR 136. Saucony ES. Sub-threshold steady, after rain. Hard. Splits: 5:35, 5:20, 5:38, 5:50. Cadence 169. 12 minsT. RS 719. Overcast, 15°C; humid. [T]
Week 34	57k - Good week, okay Customs. 77 mins sub-threshold. Weight 73.6kg.
Mon 26 Aug	10.1	11.34am. Speedygeese PH, total moving 75:30 (7:29/km) @ AHR 112 (72%), MHR 130. Invincible. Easy west side court 8 relays, 250m loops, with Peter & Warrick. 19 runners. Long warm-up. Cadence 145. RS 837. Sunny, 14°C; windy. [M]
Tue 27 Aug	8	12.18pm. Lake Stakes 6k in 43:15 (7:09/km) @ AHR 113 (72%), MHR 132. Invincible. EIM - 12 x 300m (5:54/km ave), 200m walk recoveries. 12th/25. Warm-up 2.0k from the bus. Cadence 144. RS 815. Sunny, 16°C; breezy. [V]
Wed 28 Aug	8	12.23pm. BBQ Stakes 6k in 37:45 (6:18/km) @ AHR 134 (86%), MHR 143. NB 1080. Sub-threshold effort, 24th/47. The usual, felt good. Splits: 6:14, 6:42, 6:01, 6:55, 5:39, 6:10. Cadence 163. Warm-up 2.0k. 31 minsT. RS 843. Sunny, 16°C; windy! [T]
Thu 29 Aug	8.1	12.06pm. Lawrence Wackett then anti-clockwise Mt Tuggers in 67:30 (8:20/km) @ AHR 111 (71%), MHR 135. Invincible. Easy, mostly 1k run/1k walk intervals. Runs: 6:43, 6:09, 7:49, 6:37. Cadence 135. RS 925. Sunny, 16°C; breezy. [M]
Fri 30 Aug	9	12.26pm. Race: CJs H'cap Floriade 5k (full) - 9th in 28:32 (5:42/km) @ AHR 134 (86%), MHR 142. Alpha. Sub-threshold 2 x 2k, 250m walk recov: 10:49 and 11:17. 25 runners. Splits: 5:30, 5:19, 6:09, 5:39, 5:53. Cadence 167. Warm-up/down 4.0k. 24 minsT. RS 765. Sunny, 14°C; windy! [T]
Sat 31 Aug	8.2	8.02am. Tuggers Parkrun 5k - 216th in 34:25 (6:53/km) @ AHR 119 (76%), MHR 133. Invincible. 1.5k run, 500m walk, 1.5k run, 500m walk, 1k run. Splits: 6:44, 7:31, 6:21, 7:16, 6:14. Cadence 156. Warm-up/down 3.2k. RS 819. Sunny, 10°C; windy! [M]
Sun 1 Sep	6	3.22pm. Theo trail, Lawrence Wackett, Calwell High in 37:03 (6:11/km) @ AHR 123 (79%), MHR 138. Alphafly. Sub-threshold 5 x 1k, 250m walk recoveries. Times: 5:31, 5:15, 5:33, 5:27, 5:33. Cadence 156. 17 minsT. RS 760. Sunny, 17°C; very windy! [T]
Week 35	57k - Good week and Sub-T runs. 72 mins sub-threshold. Weight 73.5kg.
Mon 2 Sep	10.3	11.36am. Speedygeese PH, moving 73:30 (7:08/km) @ AHR 115 (74%), MHR 130. Invincible. East side Court 3 'triangle' relays with Ruth and Kate. Long warm-up. 15 runners. Cadence 157. RS 821. Sunny, 13°C; windy! [M]
Tue 3 Sep	8	12.18pm. Lake Stakes Reverse 6k in 42:57 (7:10/km) @ AHR 116 (74%), MHR 134. Invincible. EIM - 12 x 300m (5:50/km ave), 200m walk recoveries. 11th/23. Won! Warm-up 2k from bus. Cadence 144. 3 minsT. RS 830. Sunny, 13°C; breezy. [V]
Wed 4 Sep	8	12.24pm. BBQ Stakes Reverse 6k in 37:12 (6:12/km) @ AHR 133 (85%), MHR 143. NB 1080v12W. Sub-threshold, 25th/48. RET team won. Splits: 6:21, 6:31, 6:38, 6:10, 5:44, 5:36. Cadence 161. Warm-up 2.0k. 29 minsT. RS 825. Sunny, 17°C; breezy. [T]
Thu 5 Sep	5	12.26pm. Lawrence Wackett to Calwell track, 3 laps of lane 6 and back in 39:09 (7:50/km) @ AHR 111 (71%), MHR 133. Invincible. Easy, 1k run, 1k walk, 2k run, 1k walk. Splits: 6:36, 9:54, 6:32, 6:30, 9:31. Cadence 142. RS 869. Sunny, 22°C; breezy. [M]
Fri 6 Sep	9	12.26pm. Race: CJs H'cap Floriade 5k (full) - 1st in 27:03 (5:25/km) @ AHR 140 (90%), MHR 149. Alphafly. Race effort, chasing Kate then Warrick. 22 runners. Splits: 5:23, 5:16, 5:30, 5:30, 5:22. Cadence 172. Warm-up/down 4.0k. 24 minsT. RS 757. Sunny, 22°C; windy! [B]
Sat 7 Sep	9	8.02am. Tuggers Parkrun 5k - 180th in 32:13 (6:27/km) @ AHR 125 (80%), MHR 150. Invincible. 2k run, 500m walk, 2.5k run. Couldn't catch Jim! Splits: 7:13, 6:23, 7:18, 5:51, 5:28. Cadence 161. Warm-up/down 4.0k. 11 minsT. RS 805. Overcast, 13°C; damp. [M]
Sun 8 Sep	4	5.09pm. Theo trail, Lawrence Wackett, Calwell High in 23:01 (5:45/km) @ AHR 127 (81%), MHR 138. Saucony ES. Steady into sub-threshold. Splits: 5:45, 5:39, 5:43, 5:51. Cadence 168. 11 minsT. RS 731. Sunny, 17°C; breezy. [T]
Week 36	53k - Good week and CJs 5k. 78 mins sub-threshold. Weight 72.9kg. 221 km last 4 weeks.

Date	Kms	Comments
Mon 9 Sep	11	11.34am. Speedygeese PH, total moving 78:45 (7:10/km) @ AHR 114 (73%), MHR 130. Invincible. West side 100m hill repeats, short version, very easy. Long warm-up. 21 runners. Cadence 137. RS 816. Sunny, 16°C; windy! [M]
Tue 10 Sep	6	10.55am. Lake Stakes 6k in 44:12 (7:22/km) @ AHR 114 (73%), MHR 135. Invincible. EIM - 12 x 300m (5:58/km ave), 200m walk recoveries. Timekeeper. Warm-up 0.0k from the bus. Cadence 142. 5 minsT. RS 840. Sunny, 15°C; calm. [V]
Wed 11 Sep	8	12.24pm. BBQ Stakes 6k in 37:02 (6:10/km) @ AHR 132 (85%), MHR 144. NB 1080. Sub-threshold effort, 19th/42. Most with Andrew G. Splits: 6:07, 6:30, 6:03, 6:46, 5:27, 6:01. Cadence 161. Warm-up 2.0k. 28 minsT. RS 815. Sunny, 17°C; calm. [T]
Thu 12 Sep	8	2.09pm. Theodore to Lake Tuggers via Charles River in 58:20 (7:17/km) @ AHR 111 (71%), MHR 131. Invincible. 1.25k run/750m walk intervals: 6:35, 8:40, 6:15, 8:27, 6:15, 8:44, 6:13, 6:58. Cadence 146. RS 809. Cloudy, 14°C; breezy. [M]
Fri 13 Sep	9.1	12.27pm. Race: CJs H'cap Floriade 5k (full) - 17th in 28:20 (5:40/km) @ AHR 134 (86%), MHR 143. Alpha. Sub-threshold 2 x 2k, 250m walk recov: 10:49 and 10:49. 26 runners. Splits: 5:25, 5:23, 6:01, 5:26, 5:58. Cadence 166. Warm-up/down 4.1k. 22 minsT. RS 759. Sunny, 14°C; calm. [T]
Sat 14 Sep	8.2	8.02am. Tuggers Parkrun 5k - 195th in 34:22 (6:52/km) @ AHR 117 (75%), MHR 129. Invincible. 2k run, 1k walk, 2k run. HR a guess. Splits: 7:13, 6:17, 8:30, 6:12, 6:20. Cadence 154. Warm-up/down 3.2k. RS 804. Sunny, 6°C; calm. [M]
Sun 15 Sep	4.1	4.38pm. Theo trail, Lawrence Wackett, Calwell High in 22:07 (5:24/km) @ AHR 128 (82%), MHR 137. Alphafly. Straight into sub-threshold effort. Splits: 5:26, 5:18, 5:26, 5:19. Cadence 170. 11 minsT. RS 690! Cool, 11°C; breezy. [T]
Week 37	54k - Good week and Sub-T runs. 66 mins sub-threshold. Weight 72.7kg.
Mon 16 Sep	11.3	11.33am. Speedygeese PH, total moving 83:30 (7:23/km) @ AHR 115 (74%), MHR 130. Invincible. Spider circuit easy, walking the ups. Long warm-down. 16 runners. Cadence 145. RS 850. Sunny, 13°C; calm. [M]
Tue 17 Sep	8	12.17pm. Lake Stakes 6k in 43:20 (7:13/km) @ AHR 121 (78%), MHR 139. Invincible. EIM - 12 x 300m (5:39/km ave), 200m walk recoveries. 8th/23. Warm-up 2.0k from the bus. Cadence 142. 12 minsT. RS 874. Sunny, 17°C; calm. [V]
Wed 18 Sep	8.3	12.24pm. BBQ Stakes 6k in 37:34 (6:16/km) @ AHR 133 (85%), MHR 143. NB 1080. Sub-threshold effort, 23rd/43. The usual with a sprint finish. Splits: 6:10, 6:48, 6:02, 6:48, 5:32, 6:10. Cadence 162. Warm-up 2.3k. 28 minsT. RS 833. Sunny, 17°C; windy. [T]
Thu 19 Sep	7	12.20pm. Lawrence Wackett, Calwell Shops, Johnson Drive in 53:12 (7:36/km) @ AHR 106 (68%), MHR 131. Invincible. 1k run/1k walk intervals. Splits: 6:31, 9:08, 6:12, 9:37, 5:57, 9:16, 6:24. Cadence 141. RS 806. Sunny, 16°C; windy! [M]
Fri 20 Sep	9	12.27pm. Race: CJs H'cap Floriade 5k (full) - 11th in 28:09 (5:38/km) @ AHR 134 (86%), MHR 145. Alpha. Sub-threshold 2 x 2k, 250m walk recov: 10:23 and 11:11. 24 runners. Splits: 5:15, 5:08, 6:05, 5:44, 5:53. Cadence 166. Warm-up/down 4.0k. 21 minsT. RS 754. Sunny, 16°C; windy! [T]
Sat 21 Sep	7	8.02am. Tuggers Parkrun 5k - 217th in 33:36 (6:43/km) @ AHR 121 (78%), MHR 144. Invincible. 2k run, 500m walk, 1k run, 200m walk, 1.3k run. Caught Ruth and Jim late. Splits: 7:26, 6:39, 7:20, 6:30, 5:45. Cadence 155. RS 813. Sunny, 12°C; breezy. [M]
Sun 22 Sep	10.6	1.25pm. Charles River, Is Plains to Lanyon shops in 71:24 (6:44/km) @ AHR 117 (75%), MHR 135. Alphafly. 750m run/ 250m walk intervals. About 5:50/k pace on the runs. Cadence 150. 2 minsT. RS 788. Sunny, 17°C; windy. [M]
Week 38	61k - Good CJs session. 63 mins sub-threshold. Weight 71.8kg.
Mon 23 Sep	11.3	11.37am. Speedygeese PH, total moving 83:40 (7:24/km) @ AHR 115 (74%), MHR 130. Invincible. West side 330m hill loops, walking the steep bit. Long warm-up/down. 20 runners. Cadence 143. RS 851. Sunny, 20°C; windy. [M]
Tue 24 Sep	8.1	12.19pm. Lake Stakes 6k in 41:15 (6:53/km) @ AHR 121 (78%), MHR 138. Invincible. EIM - 12 x 300m (5:29/km ave), 200m walk recoveries. 8th/28. Warm-up 2.1k from the bus. Cadence 146. 13 minsT. RS 832. Sunny, 22°C; breezy. [V]
Wed 25 Sep	8	12.24pm. BBQ Stakes 6k in 37:24 (6:14/km) @ AHR 133 (85%), MHR 142. NB 1080. Sub-threshold effort, 10th/37. The usual, ahead of the rain. Splits: 6:19, 6:40, 6:06, 6:36, 5:29, 6:13. Cadence 161. Warm-up 2.0k. 30 minsT. RS 829. Cloudy, 18°C; breezy. [T]
Thu 26 Sep	8.2	2.20pm. Charles River to Lake Tuggers in 55:09 (6:44/km) @ AHR 120 (77%), MHR 136. Invincible. 4k run then 250m walk/750m run intervals. Splits: 6:47, 6:32, 6:20, 6:16, 7:03, 6:48, 6:56, 7:00. Cadence 156. RS 807. Cloudy, 13°C; breezy. [M]
Fri 27 Sep	9	12.27pm. Race: CJs H'cap Floriade 5k (full) - 4th in 26:38 (5:20/km) @ AHR 138 (88%), MHR 146. Alphafly. Race effort, chasing Warrick and Barb. 25 runners. Splits: 5:26, 5:24, 5:20, 5:15, 5:12. Cadence 172. Warm-up/down 4.0k. 24 minsT. RS 735. Sunny, 13°C; breezy. [B]
Sat 28 Sep	5	8.00am. Tuggers Parkrun 5k - 242nd in 35:54 (7:11/km) @ AHR 110 (71%), MHR 138. Invincible. Random easy runs and walks. Scott's 500th run. Splits: 8:05, 7:46, 6:29, 7:11, 6:19. Cadence 142. RS 790. Sunny, 8°C; calm. [M]
Sun 29 Sep	9.4	1.50pm. Charles River to Lake Tuggers in 62:30 (6:39/km) @ AHR 121 (78%), MHR 131. Invincible. All run, a couple of short stops. Headwind. Splits: 6:58, 45, 39, 49, 38, 28, 27, 31, 34. Cadence 162. RS 805. Sunny, 19°C; windy. [M]
Week 39	59k - Good week and CJs race. 67 mins sub-threshold. Weight 71.6kg.
Mon 30 Sep	10.2	11.25am. Speedygeese PH, total moving 68:33 (6:43/km) @ AHR 113 (72%), MHR 128. Invincible. Flagpole Relays, very easy, teams of 3, Ricky and Lewis. Long warm-up. 24 runners. Cadence 149. RS 759. Sunny, 19°C; calm. [M]
Tue 1 Oct	8.2	12.18pm. Lake Stakes Reverse 6k in 42:30 (7:05/km) @ AHR 118 (76%), MHR 137. Invincible. EIM - 12 x 300m (5:34/km ave), 200m walk recoveries. 3rd/21. Following Jeff McK. Warm-up 2.2k from bus. Cadence 143. 11 minsT. RS 836. Sunny, 19°C; calm. [V]
Wed 2 Oct	8.1	12.24pm. BBQ Stakes Reverse 6k in 36:45 (6:08/km) @ AHR 133 (85%), MHR 142. Saucony T2. Sub-threshold, 12th/40. Win and RET team win. Splits: 6:08, 6:15, 6:31, 6:04, 5:46, 5:54. Cadence 162. Warm-up 2.1k. 30 minsT. RS 815. Sunny, 17°C; breezy. [T]
Thu 3 Oct	4	5.02pm. Theo trail, Lawrence Wackett, Calwell High in 26:09 (6:32/km) @ AHR 119 (76%), MHR 128. Invincible. Even effort, felt very easy. Splits: 6:28, 6:24, 6:30, 6:40. Cadence 163. RS 778. Sunny, 19°C; calm. [M]
Fri 4 Oct	9.2	12.27pm. Race: CJs H'cap Floriade 5k (full) - 11th in 27:54 (5:35/km) @ AHR 134 (86%), MHR 142. Alphafly. Sub-threshold effort, chasing Warrick. 17 runners. Splits: 5:30, 5:29, 5:38, 5:40, 5:37. Cadence 169. Warm-up/down 4.2k. 23 minsT. RS 748. Overcast, 17°C; windy. [T]
Sat 5 Oct	8.1	4.36pm. Charles River, Isabella Heights in 56:30 (6:59/km) @ AHR 122 (78%), MHR 138. Invincible. 200m walk/800m run intervals. Splits: 7:11, 6:47, 6:42, 6:59, 7:00, 7:13, 7:05, 6:51. Cadence 149. RS 851. Sunny, 16°C; windy. [M]
Sun 6 Oct	4.1	5.50pm. Theo trail, Lawrence Wackett, Calwell High in 23:28 (5:43/km) @ AHR 125 (80%), MHR 134. Invincible. Up to sub-threshold effort. Splits: 5:46, 5:34, 5:42, 5:46. Cadence 168. 5 minsT. RS 715. Sunny, 15°C; breezy. [T]
Week 40	52k - Another good week. 69 mins sub-threshold. Weight 71.8kg. 226 km last 4 weeks.

Date	Kms	Comments
Mon 7 Oct	11.7	11.17am. Speedygeese PH, total moving 86:36 (7:24/km) @ AHR 113 (72%), MHR 129. Invincible. Reconciliation Place ramp repeats easy. Long warm-up. 18 runners. Cadence 144. RS 836. Sunny, 21°C; windy! [M]
Tue 8 Oct	8	12.18pm. Lake Stakes 6k in 43:03 (7:10/km) @ AHR 116 (74%), MHR 139. Invincible. EIM - 12 x 300m (5:37/km ave), 200m walk recoveries. 8th/28. Warm-up 2.0k from the bus. Cadence 141. 8 minsT. RS 832. Sunny, 13°C; breezy. [V]
Wed 9 Oct	nil	Rest day. Timing at the BBQ Stakes.
Thu 10 Oct	8.4	4.46pm. Charles River to Lake Tuggers in 57:55 (6:54/km) @ AHR 118 (76%), MHR 136. Invincible. 200m walk/800m run intervals. Splits: 7:15, 6:43, 6:48, 6:50, 6:49, 6:41, 6:45, 6:42. Cadence 148. 3 minsT. RS 814. Sunny, 22°C; breezy. [M]
Fri 11 Oct	9	12.27pm. Race: CJs H'cap Floriade 5k (full) - 13th in 28:20 (5:40/km) @ AHR 136 (87%), MHR 142. Alphafly. Sub-threshold effort, chasing Tracie, Scott & Kate. 19 runners. Splits: 5:29, 5:30, 5:42, 5:48, 5:51. Cadence 169. Warm-up 4.0k. 25 minsT. RS 771. Sunny, 21°C; breezy. [T]
Sat 12 Oct	8	8.03am. Tuggers Parkrun 5k - 178th in 31:48 (6:22/km) @ AHR 131 (84%), MHR 142. Invincible. Slow start, progression to sub-threshold. Splits: 7:01, 6:25, 6:14, 6:05, 6:03. Cadence 166. Warm-down 3.0k. 22 minsT. RS 833. Sunny, 9°C; breezy. [T]
Sun 13 Oct	8	5.16pm. Charles River, Isabella Heights in 58:03 (7:15/km) @ AHR 111 (71%), MHR 133. Invincible. 250m walk/750m run intervals. Splits: 7:28, 7:01, 7:03, 7:09, 7:21, 7:25, 7:10, 7:26. Tired legs. Cadence 145. RS 805. Sunny, 19°C; calm. [M]
Week 41	53k - Okay week. 58 mins sub-threshold. Weight 72.1kg.
Mon 14 Oct	11	11.32am. Speedygeese PH, moving 79:45 (7:15/km) @ AHR 115 (74%), MHR 132. Saucony T2. East side 'triangle' relays with Peter R and Jane. Long warm-up. 20 runners. 2:09:56 marathon WR at Chicago by Ruth Chepngetich! Cadence 147. RS 834. Cloudy, 21°C; calm. [M]
Tue 15 Oct	8	12.18pm. Lake Stakes 6k in 43:00 (7:10/km) @ AHR 115 (74%), MHR 136. Invincible. EIM - 12 x 300m (5:33/km ave), 200m walk recoveries. 8th/23. Warm-up 2.0k from the bus. Cadence 141. 8 minsT. RS 824. Overcast, 14°C; calm. [V]
Wed 16 Oct	8.2	12.25pm. BBQ Stakes 6k in 36:49 (6:08/km) @ AHR 134 (86%), MHR 143. NB 1080. Sub-threshold effort, 21st/38. The usual, good legs. Splits: 6:02, 6:35, 5:54, 6:43, 5:22, 6:05. Cadence 162. Warm-up 2.2k. 31 minsT. RS 822. Sunny, 18°C; calm. [T]
Thu 17 Oct	7.5	6.03pm. Race: ACT Masters' 3000m - 6th in 15:17.39 (5:06/km) @ AHR 142 (91%), MHR 152. Alphafly. Splits: 5:04, 5:07, 5:06. Caught a new runner then Gordon with two laps to go. Good legs. Cadence 172. Warm-up 3.0k, Racewalk warm-down 1500m in 11:05. RS 724. Sunny, 22°C; breezy. [B]
Fri 18 Oct	9.8	12.01pm. Race: Customs H'cap 5k - 12th in 32:33 (6:31/km) @ AHR 125 (80%), MHR 141. Saucony. Sub-thresh 4 x 1k, 250m walk recov: 6:10, 5:55, 5:58, 5:43. 17 runners. Splits: 6:10, 6:46, 6:48, 6:43, 6:05. Cadence 156. 14 minsT. Warm-up/down 4.8k. RS 814. Cloudy, 18°C; breezy. [T]
Sat 19 Oct	8.3	8.03am. Tuggers Parkrun 5k - 226th in 34:09 (6:50/km) @ AHR 122 (78%), MHR 131. Invincible. Easy jogging, short walk at halfway. Splits: 7:15, 6:42, 6:41, 6:42, 6:38. Cadence 161. Warm-down 3.3k. RS 833. Sunny, 14°C; calm. [T]
Sun 20 Oct	9	5.22pm. Clockwise Mt Tuggers to Calwell High in 70:20 (7:49/km) @ AHR 111 (71%), MHR 136. Invincible. Easy Interval Method - 18 x 300m, 200m walk recoveries. Cadence 138. RS 867. Sunny, 23°C; breezy. [V]
Week 42	62k - Good week and 3000m race. 68 mins sub-threshold. Weight 71.3kg.
Mon 21 Oct	11.2	12.09pm. To Lake Tuggers via Tharwa Dr, Bonython in 77:18 (6:54/km) @ AHR 123 (79%), MHR 135. Invincible. Incl 3 walks of 500m. 6:46, 8:02, 6:13, 6:17, 7:58, 6:28, 6:30, 6:31, 8:00, 6:28, 6:37. Cadence 155. 16 minsT. RS 849. Sunny, 19°C; breezy. [M]
Tue 22 Oct	8	12.19pm. Lake Stakes 6k in 43:24 (7:14/km) @ AHR 120 (77%), MHR 137. Invincible. EIM - 12 x 300m (5:47/km ave), 200m walk recoveries. 12th/27. Warm-up 2.0k from the bus. Cadence 141. 8 minsT. RS 868. Sunny, 23°C; calm. [V]
Wed 23 Oct	6	12.10pm. BBQ Stakes 6k in 43:06 (7:11/km) @ AHR 119 (76%), MHR 141. Invincible. Walking start, some running, sub-threshold after Hindmarsh. Splits: 9:02, 7:43, 6:46, 6:56, 5:42, 6:41. Cadence 145. Warm-up 0k. 12 minsT. RS 855. Sunny, 23°C; calm. [T]
Thu 24 Oct	7.4	5.09pm. Wagga - Horsley Dr, Lansdowne, Lake Albert, Kooringal Rd, Fay Ave in 49:48 (6:44/km) @ AHR 119 (76%), MHR 136. Invincible. 6k steady, 500m walk, 900m run. Two other runners. Cadence 154. 7 minsT. RS 801. Mild, 18°C; breezy. [M]
Fri 25 Oct	nil	Rest day.
Sat 26 Oct	8.5	8.01am. Race: Wagga Parkrun 5k - 38th/120 in 27:17 (5:27/km) @ AHR 139 (89%), MHR 156! Alphafly. Steady out, racing a man and boy, two ladies coming back. Splits: 5:36, 5:33, 5:24, 5:19, 5:11 +14s. Cadence 170. Warm-up 3.5k. RS 758. Sunny, 11°C; breezy. [B]
Sun 27 Oct	11	4.42pm. Wagga - Lake lap anticlockwise, Kooringal Rd, Fay Ave in 80:24 (7:19/km) @ AHR 114 (73%), MHR 134. Invincible. 4k steady then 300m run/200m walk intervals. Cadence 145. 4 minsT. RS 833. Warm, 25°C; calm. [M]
Week 43	52k - Okay week, good parkrun 5k. 64 mins sub-threshold. Weight 72.2kg.
Mon 28 Oct	nil	Rest day. Drive Wagga Airport to Canberra.
Tue 29 Oct	6 2	12.19pm. Lake Stakes 6k in 43:30 (7:15/km) @ AHR 114 (73%), MHR 136. Invincible. EIM - 12 x 300m (5:44/km ave), 200m walk recoveries. 5th/16. Warm-up 0.0k from the bus. Cadence 139. 6 minsT. RS 827. Sunny, 21°C; calm. [V] 6.17pm. Race: CR Spring Series: Barrenjoey Dr 2k - 1st/7 in 10:12 (5:06/km) @ AHR 140 (90%), MHR 153! Saucony ES. Good legs, ahead of Mark first loop, then behind, then ahead when he stopped for directions. Splits: 5:11, 5:01. Cadence 172. 9 minsT. RS 714. Sunny, 23°C; calm. [B]
Wed 30 Oct	8.2	12.25pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 133 (85%), MHR 144. NB 1080. Sub-threshold effort, 26th/39. The usual, good legs. Splits: 6:10, 6:38, 6:12, 6:59, 5:30, 6:37. Cadence 159. Warm-up 2.2k. 30 minsT. RS 847. Sunny, 24°C; windy. [T]
Thu 31 Oct	4.5	6.03pm. Race: ACT Masters' 3000m - 7th in 15:24.81 (5:08/km) @ AHR 141 (90%), MHR 152. Vaporfly. Splits: 5:05, 5:13, 5:07. Gordon passed me after 2 laps, got back ahead, then caught Robbie with a lap to go, got ahead with 300m to run. Also running, Yin, Tracie and Andrew Whitehead. Good legs. Cadence 171. Warm-up 0.0k, Racewalk warm-down 1500m in 11:30. RS 724. Sunny, 22°C; windy. [B]
Fri 1 Nov	9	12.31pm. Race: Customs H'cap 5k - 20th in 30:30 (6:06/km) @ AHR 124 (79%), MHR 130. Alphafly. Steady with a 250m walk at 2.5k. Tired legs. 24 runners. Splits: 5:52, 5:55, 6:40, 6:01, 5:59. Cadence 165. 0 minsT. Warm-up 4.0k. RS 756. Cloudy, 19°C; breezy. [M]
Sat 2 Nov	5	8.00am. Tuggers Parkrun 5k - 198th in 38:14 (7:39/km) @ AHR 107 (69%), MHR 137. Invincible. 400th parkrun. 2k walk, 3k run. Tired legs. Splits: 9:34, 9:18, 6:29, 6:31, 6:22. Cadence 142. 2 minsT. Warm-down 0k. RS 818. Cloudy, 11°C; calm. [M]
Sun 3 Nov	11	8.15am. Race: Canberra Times 10k Fun Run - 477th/1660 in 55:06 (5:31/km) @ AHR 142 (91%), MHR 153. Alphafly. 7th 60-69. Crowded start, race with Helen from 2k, caught Liz at 8.5k, headwind last km. Even effort, good legs. Happy with the run. Splits: 5:36, 5:36, 5:44, 5:42, 5:30, 5:44, 5:25, 5:26, 5:20, 5:30. Warm-up 1k from the car. Cadence 171. 54 minsT. RS 782. Mild, 15°C; windy. [T]
Week 44	45k - Good week and racing. 114 mins sub-threshold. Weight 72.3kg. 212 km last 4 weeks.

Date	Kms	Comments
Mon 4 Nov	10.5	11.24am. Speedygeese PH, total moving 75:36 (7:12/km) @ AHR 110 (71%), MHR 124. Invincible. Flagpole Relays, very easy in teams of 4 then teams of 5. Recovery day. Long warm-up. 18 runners. Cadence 138. RS 792. Sunny, 22°C; breezy. [M]
Tue 5 Nov	8 2.1	12.19pm. Lake Stakes Reverse 6k in 44:15 (7:23/km) @ AHR 107 (69%), MHR 129. Invincible. EIM - 12 x 300m (5:52/km ave), 200m walk recoveries. 10th/21. Easier than usual. Warm-up 2.0k from bus. Cadence 142. RS 789. Sunny, 21°C; calm. [V] 6.17pm. Race: CR Spring Series: Boathouse 2.1k - 5th in 10:54 (5:12/km) @ AHR 135 (87%). MHR 147. Alphafly. Hard effort, chasing youngsters. Good legs. Splits: 5:16, 5:06 +. Cadence 172. RS 701. Sunny, 24°C; calm. [B]
Wed 6 Nov	8	12.25pm. BBQ Stakes Reverse 6k in 39:12 (6:32/km) @ AHR 128 (82%), MHR 138. NB1080. Sub-threshold, 25th/38. Easier than usual. RET team win. Splits: 6:31, 6:47, 7:02, 6:33, 6:05, 6:04. Cadence 156. Warm-up 2.0k. 18 minsT. RS 836. Sunny, 28°C; hot. [T]
Thu 7 Nov	2	6.18pm. Race: ACT Masters' 1500m - 14th in 7:19.93 (4:53/km) @ AHR 132 (85%), MHR 149. Vaporfly. Chased Robbie all the way, he finished 3 secs ahead. Low HR, need a longer warm-up, only did strides. Cadence 173. RS 645. Mild, 20°C; breezy. [B]
Fri 8 Nov	8	12.26pm. Race: CJs H'cap Floriade 5k (full) - 5th in 28:18 (5:40/km) @ AHR 131 (84%), MHR 140. Alphafly. Sub-threshold, chased Warrick, Niki, Mark & Barb. Headwind back. 24 runners. Splits: 5:39, 5:26, 5:41, 5:52, 5:35. Cadence 169. Warm-up 3k. 18 minsT. RS 741. Sunny, 21°C; windy! [T]
Sat 9 Nov	7.2	8.03am. Tuggers Parkrun 5k - 191st in 32:53 (6:35/km) @ AHR 126 (81%), MHR 135. Invincible. Easy/steady, tired legs today. Splits: 7:10, 6:40, 6:22, 6:21, 6:21. Cadence 164. Warm-up/down 2.2k. 9 minsT. RS 829. Mild, 12°C; calm. [M]
Sun 10 Nov	6	5.22pm. Lawrence Wackett to Charles River 3k in 17:26 (5:49/km) @ AHR 122 (78%), MHR 131. Alphafly. Then, Calwell track, 10 x 200m, walk back recoveries. About 5:00 to 4:45/km pace. Cadence 168. RS 709. Sunny, 18°C; breezy. [M]
Week 45	52k - Good week and races. 61 mins sub-threshold. Weight 73.0kg.
Mon 11 Nov	10.2	11.59am. Speedygeese PH, total moving 70:54 (6:57/km) @ AHR 113 (72%), MHR 127. Invincible. West side gravel path out/backs in both directions, easy. Long warm-down. 25 runners. Cadence 149. RS 785. Cloudy, 20°C; calm. [M]
Tue 12 Nov	6 2	12.19pm. Lake Stakes 6k in 43:03 (7:11/km) @ AHR 112 (72%), MHR 132. Invincible. EIM - 12 x 300m (5:39/km ave), 200m walk recoveries. 10th/26. Warm-up 0.0k from the bus. Cadence 140. 3 minsT. RS 804. Cloudy, 23°C; calm. [V] 6.20pm. Race: CR Spring Series: Weston Park 2k - 5th in 10:11 (5:06/km) @ AHR 137 (88%), MHR 154! Alphafly. Chasing kids at a distance. Good legs and moving well. Strides warm-up. Splits: 5:03, 5:08. Cadence 173. RS 698. Cloudy, 21°C; calm. [B]
Wed 13 Nov	8.2	12.26pm. BBQ Stakes 6k in 39:05 (6:31/km) @ AHR 126 (81%), MHR 139. NB 1080. Sub-threshold effort, 31st/46. The usual, a bit easier. Splits: 6:29, 6:55, 5:56, 7:25, 5:34, 6:37. Cadence 159. Warm-up 2.2k. 10 minsT. RS 821. Stormy, 21°C; breezy. [T]
Thu 14 Nov	3.2	6.03pm. Race: ACT Masters' 3000m - 15th in 15:43.0 (5:14/km) @ AHR 137 (88%), MHR 145. Vaporfly. Splits: 5:05, 5:20, 5:18. Handicap, first 800m behind Hugh F, passed a few others. Headwind home straight. Cadence 172. Warm-up strides. RS 718. Sunny, 16°C; windy! [B]
Fri 15 Nov	9	12.26pm. Race: CJs H'cap Floriade 5k (full) - 3rd in 28:35 (5:43/km) @ AHR 131 (84%), MHR 136. Alphafly. Sub-threshold effort. Tired legs from last night. 27 runners. Splits: 5:44, 5:43, 5:41, 5:41, 5:42. Cadence 169. Warm-up/down 4k. 21 minsT. RS 749. Cloudy, 19°C; breezy. [T]
Sat 16 Nov	8.3	8.00am. Tuggers Parkrun 5k - 159th in 31:44 (6:21/km) @ AHR 125 (80%), MHR 137. Invincible. Steady, no walks, tired legs again. Splits: 6:45, 6:12, 6:14, 6:20, 6:01. Cadence 166. Warm-up/down 3.3k. 5 minsT. RS 793. Warm, 18°C; calm. [M]
Sun 17 Nov	nil	Rest day. Raining most of the afternoon.
Week 46	47k - Good week and Weston Park 2k. 62 mins sub-threshold. Weight 72.8kg.
Mon 18 Nov	11.2	11.24m. Speedygeese PH, total moving 81:45 (7:18/km) @ AHR 112 (72%), MHR 129. Invincible. Easy west court 8 relays, steep hill loop with Warrick & David. 24 runners. Cadence 145. RS 818. Sunny, 28°C; breezy. [M]
Tue 19 Nov	8	12.19pm. Lake Stakes 6k in 43:24 (7:14/km) @ AHR 109 (70%), MHR 137. Invincible. EIM - 12 x 250m (5:17/km ave), 250m walk recoveries. 6th/24. Warm-up 2.0k from the bus. Cadence 139. 3 minsT. RS 788. Sunny, 21°C; breezy. [V]
Wed 20 Nov	8.1	12.25pm. BBQ Stakes 6k in 37:45 (6:18/km) @ AHR 134 (86%), MHR 144. Saucony T2. Sub-threshold effort, 26th/44. The usual, good legs. Splits: 6:03, 6:31, 5:59, 7:09, 5:38, 6:20. Cadence 159. Warm-up 2.1k. 33 minsT. RS 843. Sunny, 23°C; breezy. [T]
Thu 21 Nov	2	6.44pm. Race: ACT Masters' 2000m race walk - 4th in 14:08 (7:04/km) @ AHR 123 (79%), MHR 135. Vaporfly. Gradually faster, pushed to stay ahead of Sue A. Didn't feel like running the later 3k. Cadence RS 869. Cloudy, 24°C; calm. [B]
Fri 22 Nov	10	12.26pm. Race: CJs H'cap Floriade 5k (full) - 6th in 28:29 (5:42/km) @ AHR 134 (86%), MHR 142. Alphafly. Sub-threshold effort, chasing runners, heat affected. Splits: 5:38, 5:32, 5:37, 5:51, 5:47. Cadence 168. Warm-up/down 5k. 25 minsT. RS 763. Hot, 28°C; breezy. [T]
Sat 23 Nov	5	8.00am. Tuggers Parkrun 5k - 266th in 35:34 (7:07/km) @ AHR 116 (74%), MHR 135. Invincible. Mostly 250m walk/run intervals, better legs. Splits: 7:35, 6:59, 6:55, 7:10, 6:44. Cadence 145. Warm-down 0.0k. 4 minsT. RS 825. Warm, 21°C; calm. [M]
Sun 24 Nov	5	6.43pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 29:30 (5:54/km) @ AHR 128 (82%), MHR 139. Saucony T2. Sub-threshold effort. Splits: 5:59, 5:46, 5:49, 5:50, 6:02. Cadence 167. 11 minsT. New Garmin 955. RS 755. Cloudy, 27°C; breezy. [T]
Week 47	49k - Good training week. 76 mins sub-threshold. Weight 72.0kg.
Mon 25 Nov	10.8	11.24am. Speedygeese PH, total 80:48 (7:29/km) @ AHR 110 (71%), MHR 132. Invincible. Soccer oval easy, 1.5 laps run, half lap walk, both directions. Long warm-up. 17 runners. Cadence 140. RS 823. Cloudy, 30°C; breezy. [M]
Tue 26 Nov	6 2	12.18pm. Lake Stakes 6k in 45:24 (7:34/km) @ AHR 113 (72%), MHR 137. Invincible. EIM - 12 x 250m (5:30/km ave), 250m walk recoveries. 17th/23. No warm-up, too hot. Cadence 135. 7 minsT. RS 855. Sunny, 28°C; breezy. [V] 6.16pm. Race: CR Spring Series: Telopea Park 2k - 3rd in 10:15 (5:08/km) @ AHR 139 (89%), MHR 150. Alphafly (old). Hard effort but moving well, racing 4k runners. Slight course change from previous versions. Cadence 172. RS 712. Cloudy, 25°C; calm. [B]
Wed 27 Nov	8.2	12.25pm. BBQ Stakes 6k in 39:25 (6:34/km) @ AHR 127 (81%), MHR 138. Saucony T2. Sub-threshold effort, 30th/34. Slower, tired legs. Splits: 6:26, 6:46, 6:13, 7:28, 5:33, 6:51. Cadence 156. Warm-up 2.2k. 11 minsT. RS 834. Mild, 20°C; light rain. [T]
Thu 28 Nov	nil	Rest day. Volunteering as starter at the Masters' track meet. New phone, Pixel 8A.
Fri 29 Nov	6.5	12.27pm. Race: CJs Handicap - 9th in 28:48 (5:46/km) @ AHR 131 (84%), MHR 140. Alphafly. Build to sub-threshold effort, legs not great. Splits: 5:50, 5:50, 5:47, 5:44 5:37. Cadence 167. Warm-up 1.5k. 18 minsT. RS 755. Overcast, 22°C; calm. [T]
Sat 30 Nov	5	8.01am. Tuggers Parkrun 5k - 211th in 45:57 (9:11/km) @ AHR 88 (56%), MHR 97. Invincible. Brisk walk, first km with Jimmy. Splits: 10:11, 8:55, 8:50, 9:03, 8:57. Cadence 118. Warm-down 0.0k. 0 minsT. RS 809. Light rain, 18°C; calm. [E]
Sun 1 Dec	4.2	3.50pm. SCT Annual Turkey Run - 4.154k in 26:26 (6:22/km) @ No HR data. Fastish start, chasing Nadine, needed a few short walks second lap. Single track course was twisty and hard. Good attendence, 45 runners. Course set-up walk warm-up. Overcast, 15°C; calm. [M]
Week 48	43k - Good Telopea Park race. 65 mins sub-threshold. Weight 72.1kg. 191 km last 4 weeks.

Date	Kms	Comments
Mon 2 Dec	11	11.26am. Speedygeese PH, moving 84:20 (7:40/km) @ AHR 107 (69%), MHR 129. Invincible. East side 'triangle' relays with Warrick. Long warm-up. 14 runners. 2:06:22 marathon NR at Valencia by Andy Buchanan! Cadence 138. RS 820. Sunny, 28°C; windy. [M]
Tue 3 Dec	6	12.18pm. Lake Stakes Reverse 6k in 46:06 (7:41/km) @ AHR 108 (69%), MHR 132. Invincible. EIM - 12 x 250m (5:39/km ave), 250m walk recoveries. 15th/25. Slight left hamstring soreness, improved during run. Cadence 134. RS 830. Overcast, 22°C; windy. [V]
Wed 4 Dec	8	12.25pm. BBQ Stakes Reverse 6k in 39:18 (6:33/km) @ AHR 130 (83%), MHR 140. NB1080. Sub-threshold, 21st/35. Left lower ITB niggle. Others won. Splits: 6:16, 6:44, 7:01, 6:46, 6:19, 6:03. Cadence 155. Warm-up 2.0k. 19 minsT. RS 852. Humid, 27°C; breezy. [T]
Thu 5 Dec	1	7.11pm. Race: ACT Masters' Higgins 35th Handicap 800m - 17th/24 in 3:37.0 (4:31/km) @ AHR 112 (72%), MHR 126. Vaporfly. Splits: 1:48, 1:49. Off 1:09, passed by many, felt strong, caught Jim at 400m, good race with Hannah 2nd lap. Damian won in a net 2:16. Quite enjoyed it, will run more 800s this season. Cadence 177. Warm-up strides. RS 506. Humid, 28°C; calm [B]
Fri 6 Dec	5	12.26pm. Race: CJs Handicap - 4th in 29:08 (5:50/km) @ AHR 130 (83%), MHR 143. Alphafly. Up to sub-threshold effort, 3k with Tracie. Splits: 5:43, 5:45, 5:47, 5:58, 5:55. Cadence 166. Strides warm-up, too hot. 21 minsT. RS 757. Hot, 32°C; breezy. [T]
Sat 7 Dec	5	8.02am. Tuggers Parkrun 5k - 184th in 35:55 (7:11/km) @ AHR 116 (74%), MHR 136. Invincible. 250m walk/run intervals, moving well on the runs. Splits: 7:25, 7:08, 7:05, 7:13, 7:04. Cadence 144. Warm-down 0.0k. 4 minsT. RS 833. Humid, 22°C; calm. [M]
Sun 8 Dec	5	6.22pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 30:18 (6:04/km) @ AHR 125 (80%), MHR 133. Saucony T2. Steady even effort, good legs. Splits: 6:04, 5:56, 6:06, 6:00, 6:09. Cadence 165. 3 minsT. RS 758. Sunny, 24°C; breezy. [T]
Week 49	41k - Good week and 800m race. 49 mins sub-threshold. Weight 71.7kg.
Mon 9 Dec	10.6	11.33am. Speedygeese PH, total 76:48 (7:15/km) @ AHR 106 (68%), MHR 126. Invincible. Easy west side court 8 relays, 250m loops, with Madeline & Kate. 24 runners. Long warm-up. Cadence 141. RS 768. Cloudy, 20°C; breezy. [M]
Tue 10 Dec	8	12.22pm. Lake Stakes 6k in 42:40 (7:07/km) @ AHR 116 (74%), MHR 138. Invincible. EIM - 12 x 250m (5:16/km ave), 250m walk recoveries. 17th/19. Warm-up 2.0k from the bus. Cadence 137. 9 minsT. RS 825. Sunny, 24°C; breezy. [V]
Wed 11 Dec	6	5.40pm. BBQ Stakes 6k Xmas Relays in 48:45 (8:08/km) @ No watches or HR data. Saucony T2. In a team with Kenny (running second), Sub-threshold 3k + 3k walk with Bob and Andrew. 2nd in the yearly pointscore to Laura T. 18 minsT. Sunny, 12°C; breezy. [T]
Thu 12 Dec	6.3	6.03pm. Race: ACT Masters' 3000m - 12th in 15:27.12 (5:09/km) @ AHR 135 (87%), MHR 151. Vaporfly. Splits: 5:06, 5:15, 5:06. Followed Gordon for 1.8k, then chased and passed Hannah, she sprinted and finished 3 secs ahead. Headwind back straight. Cadence 172. RS 695. Warm-up strides. Also 7-lap Spiral, 2960m in 17:25 (5:53/km) @ AHR 123 (79%), MHR 134. RS 724. Hot, 28°C; breezy. [B]
Fri 13 Dec	7.1	12.18pm. Race: CJs Handicap - in 31:42 (6:20/km) @ AHR 124 (79%), MHR 142. Saucony T2. Xmas pack run, Tracie, Kate, Simon & Nick. Short walk at 2.5k. Won yearly pointscore! Splits: 6:31, 6:09, 6:31, 5:44, 6:42. Cadence 161. Warm-up 2.1k. 10 minsT. RS 786. Sunny, 29°C; windy. [T]
Sat 14 Dec	7.2	8.05am. Tuggers Parkrun 5k - 183rd in 35:22 (7:04/km) @ AHR 114 (73%), MHR 136. Invincible. 500m jog then 250m walk/run intervals. Moving well. Splits: 7:10, 7:00, 7:05, 7:06, 7:01. Cadence 143. Warm-down 2.2k. 4 minsT. RS 806. Sunny, 20°C; calm. [M]
Sun 15 Dec	5	6.59pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 30:36 (6:07/km) @ AHR 126 (81%), MHR 136. Saucony T2. Steady even effort, good legs. Splits: 6:11, 5:57, 6:06, 6:05, 6:12. Cadence 165. 5 minsT. RS 771. Sunny, 27°C; windy. [T]
Week 50	50k - Good week and 3000m race. 50 mins sub-threshold. Weight 71.8kg.
Mon 16 Dec	9.3	11.24am. Speedygeese PH, moving 75:12 (8:05/km) @ AHR 100 (69%), MHR 126. Invincible. East side 'triangle' relays with Neil. Long warm-up. 16 runners. More walking than usual due to the heat. Cadence 128. RS 809. Hot, 31°C; breezy. [M]
Tue 17 Dec	6	12.17pm. Lake Stakes 6k in 44:45 (7:28/km) @ AHR 117 (75%), MHR 139. Invincible. EIM - 12 x 250m (5:19/km ave), 250m walk recoveries. 13th/20. Warm-up 0.0k, too hot. Cadence 133. 10 minsT. RS 873. Overcast, 30°C; breezy. [V]
Wed 18 Dec	8	12.25pm. BBQ Stakes 6k in 38:45 (6:28/km) @ AHR 128 (82%), MHR 141. Saucony T2. Sub-threshold effort, 23rd/39. Some with JM, good legs. Splits: 6:09, 6:42, 6:48, 6:38, 5:30, 6:54. Cadence 154. Warm-up 2.0k. 19 minsT. RS 827. Sunny, 21°C; breezy. [T]
Thu 19 Dec	6.1 3.6	12.02pm. Speedygeese PH, total moving 47:33 (7:48/km) @ AHR 105 (67%), MHR 126. Saucony T2. West side 75m hill repeats, very easy. Cadence 130. RS 818. Sunny, 22°C; breezy. [M] 6.34pm. Race: ACT Masters' Mile - 14th in 8:04.31 (5:01/km) @ AHR 130 (83%), MHR 147. Vaporfly. Jacki gradually pulled away, Gordon kicked past last 100m. Also 2k Turkey Run in 12:01.51. Cadence 171. RS 652. Sunny, 23°C; calm. [B]
Fri 20 Dec	7.1	12.19pm. Race: CJs Handicap - 6th in 28:48 (5:46/km) @ AHR 126 (81%), MHR 141. Alphafly. Sub-threshold attempt, tired legs from yesterday's running. Splits: 5:56, 5:48, 5:43, 5:51, 5:30. Cadence 166. Jog/walk 2.1k warm-up. 14 minsT. RS 726! Sunny, 24°C; calm. [T]
Sat 21 Dec	7	8.03am. Tuggers Parkrun 5k - 193rd in 33:52 (6:46/km) @ AHR 118 (76%), MHR 137. Invincible. 2.5k run then 250m walk/run intervals. Crowded. Splits: 6:50, 6:30, 6:25, 7:04, 7:03. Cadence 151. Warm-down 2.0k. 3 minsT. RS 799. Sunny, 18°C; calm. [M]
Sun 22 Dec	5	6.48pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 29:52 (5:58/km) @ AHR 127 (81%), MHR 136. Saucony T2. Steady even effort, good legs. Splits: 6:06, 5:49, 5:51, 5:56, 6:04. Cadence 166. 5 minsT. RS 759. Sunny, 25°C; breezy. [T]
Week 51	52k - Good week and mile race. 57 mins sub-threshold. Weight 71.6kg.
Mon 23 Dec	10	11.27am. Speedygeese PH, total moving 76:20 (7:38/km) @ AHR 100 (64%), MHR 122. Invincible. Flagpole Relays, teams of 4 with Liz, Sandeep & Neil. Recovery day. Long warm-up. 19 runners. Cadence 134. RS 763. Sunny, 18°C; windy. [M]
Tue 24 Dec	6	12.15pm. Lake Stakes 6k in 44:50 (7:28/km) @ AHR 106 (75%), MHR 129. Invincible. EIM - 12 x 250m (5:42/km ave), 250m walk recoveries. 8th/18. Fairly easy. Warm-up 0.0k. Cadence 136. 0 minsT. RS 792. Sunny, 21°C; calm. [V]
Wed 25 Dec	5.3	8.00am. Race: Wagga Parkrun 5k - 64th/148 in 27:59 (5:36/km) @ AHR 135 (85%), MHR 148. Alphafly. A bit crowded early, then chasing runners ahead, racing a couple of ladies in the last km. Felt good. Splits: 5:51, 5:36, 5:36, 5:29, 5:13 +14s. Cadence 169. Warm-up strides. RS 756. Sunny, 20°C; calm. [T]
Thu 26 Dec	nil	Rest day. Too hot, 37 degrees. Watching the boxing day test cricket.
Fri 27 Dec	nil	Rest day. An experimental two consecutive rest days.
Sat 28 Dec	7	8.00am. Race: Wagga Parkrun 5k - 54th/160 in 27:48 (5:34/km) @ AHR 140 (90%), MHR 150. Alphafly. Started faster, chased runners. Dropped by 2 ladies last km. Felt okay. Splits: 5:35, 5:33, 5:33, 5:35, 5:18 +14s. Cadence 169. Warm-up 2k. RS 778. Sunny, 17°C; breezy. [T]
Sun 29 Dec	5	6.58pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 29:46 (5:57/km) @ AHR 130 (83%), MHR 139. Saucony T2. Steady even effort, good legs. Splits: 5:58, 5:53, 5:54, 5:55, 6:03. Cadence 165. 15 minsT. RS 774. Sunny, 23°C; breezy. [T]
Week 52	33k - Okay week and parkruns. 65 mins sub-threshold. Weight 71.7kg. 176km last 4 weeks.

Goal: Finish a 5k race in less than 26 minutes: Successful with a 5000m track race in 25:36.90.

Races: Best results: 800m in 3:37.0, 1500m in 7:11.24, 3000m in 15:17.39, 5000m in 25:36.90, Mile in 8:04.31, Point Hut Pond parkrun 5k in 25:59, Tuggeranong parkrun 5k in 26:07, Customs Joggers 5k in 26:02, Runners Shop 5k in 26:18, Museum 2k in 10:01, Canberra Runners 10k in 54:52, City to Surf 14k in 83:06, Fadden Pines 2.5k XC in 13:08.

Numbers: I ran 2,747 kilometres, an average of just under 53 per week. There were 15 days when I didn't run..

Other words: I'm happy with that. It was a good year of running and racing.

[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 jog (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 156. The highest recorded in 2024 was 156 on January 18 during a 1500m track race. Height 186cm.