How Ewen runs ... my running diary for 2025

Ewen's Running Diary - 2025

This page is my running diary for 2025. Clicking here will scroll this page to the current week.
I also keep a blog of writing which is updated approximately monthly.

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

My running goal for 2025 - 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, 2026

Date	Kms	Comments
Mon 30 Dec	10	11.26am. Speedygeese PH, total moving 77:30 (7:45/km) @ AHR 111 (71%), MHR 131. Invincible. East side short hills, walk up and run down. Recovery day. Long warm-up. 27 runners! Cadence 135. RS 860. Sunny, 25°C; breezy. [M]
Tue 31 Dec	6	12.19pm. Lake Stakes 6k in 44:42 (7:27/km) @ AHR 114 (73%), MHR 136. Invincible. EIM - 12 x 250m (5:29/km ave), 250m walk recoveries. 11th/19. Warm-up 0.0k, too hot. Cadence 135. 8 minsT. RS 849. Sunny, 26°C; breezy. [V]
Wed 1 Jan	5	8.02am. Race: Point Hut Pond Parkrun 5k - 147th in 30:25 (6:05/km) @ AHR 136 (87%), MHR 148. Invincible. Easy into sub-threshold, chasing Shane and Warrick. Splits: 6:32, 6:31, 5:47, 5:49, 5:46. Cadence 167. 13 minsT. RS 827. Warm, 22°C; calm. [T]
Thu 2 Jan	nil	Rest day. Lunch at Joy and Mal's with Gail and Jess.
Fri 3 Jan	5	6.58pm. Theo trail, L Wackett, Shops, Calwell High in 30:38 (6:08/km) @ AHR 129 (83%), MHR 138. Invincible. Easier than usual due to the heat. Splits: 6:10, 5:55, 6:02, 6:08, 6:18. Cadence 165. 16 minsT. RS 790. Cloudy, 28°C; breezy. [T]
Sat 4 Jan	5	8.00am. Tuggers Parkrun 5k - 247th in 36:34 (7:19/km) @ AHR 115 (74%), MHR 137. Invincible. 250m walk/run intervals. Moving well. Crowded! Splits: 7:32, 6:58, 7:05, 7:09, 7:22. Cadence 140. Warm-down 0.0k. 6 minsT. RS 841. Sunny, 19°C; breezy. [M]
Sun 5 Jan	8.2	7.16pm. Lawrence Wackett then anti-clockwise Mt Tuggers in 57:58 (7:04/km) @ AHR 123 (79%), MHR 137. Invincible. Steady to sub-threshold effort, short hill walks. Cadence 150. 11 minsT. RS 870. Cloudy, 26°C; windy. [T]
Week 01	39k - Okay start to the year. 54 mins sub-threshold. Weight 71.8kg.
Mon 6 Jan	nil	Rest day. Speedygeese training cancelled due to the heat, 35C. Late rain in the afternoon.
Tue 7 Jan	7.3	12.19pm. Lake Stakes Reverse 6k in 43:45 (7:18/km) @ AHR 112 (72%), MHR 138. Invincible. EIM - 12 x 250m (5:24/km ave), 250m walk recoveries. 14th/21. Felt good. Warm-up 1.3k. Cadence 139. 6 minsT. RS 817. Mild, 19°C; windy. [V]
Wed 8 Jan	8.2	12.25pm. BBQ Stakes 6k in 38:20 (6:23/km) @ AHR 131 (84%), MHR 142. Invincible. Sub-threshold effort, 29th/42. Chased Niki, then solo. Splits: 6:16, 6:43, 5:58, 7:18, 5:34, 6:22. Cadence 157. Warm-up 2.2k. 20 minsT. RS 837. Cloudy, 18°C; windy. [T]
Thu 9 Jan	9	11.27am. Speedygeese PH, total 64:33 (7:10/km) @ AHR 109 (70%), MHR 135. Invincible. West side court 5 relays, short course in a team with Neil, some fast striding. Long warm-up. 25 runners. Cadence 142. RS 782. Sunny, 24°C; breezy. [M]
Fri 10 Jan	5.3	12.26pm. Race: CJs Handicap - 3rd in 27:26 (5:29/km) @ AHR 137 (86%), MHR 147. Alphafly. Sub-threshold turned into a race effort chasing Kate. Splits: 5:35, 5:33, 5:25, 5:29, 5:24. Cadence 167. Strides warm-up. 14 minsT. RS 752. Overcast, 22°C; windy. [T]
Sat 11 Jan	5	8.00am. Tuggers Parkrun 5k - 306th in 36:17 (7:15/km) @ AHR 115 (74%), MHR 142. Invincible. 250m walk/run intervals. Moving well. 480 finishers! Splits: 7:49, 7:12, 6:54, 6:45, 6:37. Cadence 141. Warm-down 0.0k. 7 minsT. RS 835. Cloudy, 18°C; humid. [M]
Sun 12 Jan	nil	Rest day. Late stormy weather, decided to have the day off.
Week 02	35k - Easy week, okay Customs 5k race. 47 mins sub-threshold. Weight 71.7kg.
Mon 13 Jan	9.7	11.37am. Speedygeese PH, total 71:48 (7:24/km) @ AHR 112 (72%), MHR 136. Invincible. Easy west side court 8 relays, 250m loops, with Neil. 19 runners. Long warm-up. Cadence 139. 7 minsT. RS 829. Sunny, 28°C; calm. [M]
Tue 14 Jan	6	12.19pm. Lake Stakes 6k in 44:54 (7:29/km) @ AHR 115 (74%), MHR 137. Invincible. EIM - 12 x 250m (5:36/km ave), 250m walk recoveries. 10th/22. Warm-up 0.0k, too hot. Cadence 138. 9 minsT. RS 861. Sunny, 27°C; humid. [V]
Wed 15 Jan	6	12.15pm. BBQ Stakes 6k in 41:06 (6:51/km) @ AHR 130 (83%), MHR 144. Saucony T2. Sub-threshold effort, 6th/34. Early start, longer hill walks. Splits: 6:45, 7:00, 6:10, 7:59, 5:54, 7:05. Cadence 153. Warm-up 0k, too hot. 23 minsT. RS 891. Sunny, 30°C; humid. [T]
Thu 16 Jan	3.6	7.42pm. Race: ACT Masters' 4-lap Spiral (1644.1m) - 7th in 8:47.0 (5:21/km) @ AHR 124 (79%), MHR 134. Vaporfly. Steady, even pace, stayed ahead of Tracie. 2k race-walk warm-up in 14:09 vrs Sue Archer. Cadence 170. RS 662. Mild, 18°C; windy. [B]
Fri 17 Jan	5.2	12.26pm. Race: CJs Handicap - ?th in 28:25 (5:41/km) @ AHR 129 (83%), MHR 141. Alphafly. Sub-threshold effort eventually after warming up. Splits: 5:47, 5:32, 5:37, 5:52, 5:37. Cadence 167. Strides warm-up. 19 minsT. RS 733. Sunny, 21°C; windy! [T]
Sat 18 Jan	5	8.00am. Tuggers Parkrun 5k - 281st in 37:21 (7:28/km) @ AHR 114 (73%), MHR 136. Invincible. 250m walk/run intervals. Start with Bruce (47:28), crowded! Splits: 8:11, 7:50, 7:26, 6:55, 6:57. Cadence 141. Warm-down 0.0k. 3 minsT. RS 852. Mild, 15°C; windy! [M]
Sun 19 Jan	4.2	3.10pm. Street Orienteering, Gowrie/Fadden 4.2k in 29:54 (7:07/km) @ AHR 116 (74%), MHR 133. Novablast_5. C-course getting 12/25 controls. No mistakes, easy effort, hill walks. Cadence 143. RS 826. Sunny, 24°C;calm [M]
Week 03	40k - Better week, okay races. 68 mins sub-threshold. Weight 72.2kg.
Mon 20 Jan	10	11.25am. Speedygeese PH, total moving 77:24 (7:44/km) @ AHR 108 (69%), MHR 131. Novablast_5. Spider circuit from middle track, walking the ups. Long warm-up. 19 runners. Cadence 136. RS 836. Sunny, 24°C; calm. [M]
Tue 21 Jan	7.7	12.19pm. Lake Stakes 6k in 43:33 (7:16/km) @ AHR 115 (74%), MHR 139. Novablast_5. EIM - 12 x 250m (5:15/km ave), 250m walk recoveries. 11th/26. Warm-up 1.7k, from bus. Cadence 133. 8 minsT. RS 835. Sunny, 30°C; breezy. [V]
Wed 22 Jan	6	12.11pm. BBQ Stakes 6k in 41:03 (6:51/km) @ AHR 127 (83%), MHR 140. Invincible. Sub-threshold effort, 5th/41. Hill walk recoveries. Splits: 6:53, 7:03, 6:37, 7:32, 5:48, 6:57. Cadence 153. Warm-up 0k, too hot. 17 minsT. RS 869. Sunny, 31°C; breezy. [T]
Thu 23 Jan	7	11.50am. Speedygeese PH, total 51:24 (7:21/km) @ AHR 108 (69%), MHR 130. Novablast_5. Welcome cool change. West side court 5 relays 400m loop with Lisa and Wendy. 18 runners. Cadence 143. RS 793. Overcast, 19°C; calm. [M]
Fri 24 Jan	7.6	12.26pm. Race: CJ's H'cap 5k - 10th in 29:26 (5:53/km) @ AHR 126 (81%), MHR 145. Alpha. Sub-thresh 4 x 1k, 250m walk recov: 5:20, 5:12, 5:29, 5:29. 30 runners. Splits: 5:20, 6:00, 6:16, 6:18, 5:32. Cadence 157. 20 minsT. Warm-up 2.6k. RS 742. Sunny, 22°C; breezy. [T]
Sat 25 Jan	7.7	8.02am. Tuggers Parkrun 5k - 240th in 35:41 (7:08/km) @ AHR 114 (73%), MHR 135. Invincible. 250m walk/run intervals. 48 secs to cross start line! Splits: 7:55, 7:10, 6:52, 6:54, 6:50. Cadence 140. Warm-down 2.7k. 4 minsT. RS 814. Mild, 16°C; calm. [M]
Sun 26 Jan	5	6.53pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 30:50 (6:10/km) @ AHR 125 (80%), MHR 135. Saucony T2. Even effort, good legs. Splits: 6:16, 6:00, 6:05, 6:09, 6:16. Cadence 165. 5 minsT. RS 771. Sunny, 23°C; breezy. [T]
Week 04	51k - Okay, feeling good. 54 mins sub-threshold. Weight 72.2kg. 165km last 4 weeks.

Date	Kms	Comments
Mon 27 Jan	8.5	11.44am. Speedygeese PH, total moving 63:40 (7:29/km) @ AHR 109 (70%), MHR 131. Novablast_5. Soccer oval easy laps with random walks chatting to Mike. 20 runners. Cadence 135. RS 816. Sunny, 30°C; breezy. [M]
Tue 28 Jan	6 2	12.17pm. Lake Stakes 6k in 44:03 (7:21/km) @ AHR 111 (71%), MHR 135. Novablast_5. EIM - 12 x 250m (5:30/km ave), 250m walk recoveries. 5th/16. Cadence 134. 4 minsT. RS 815. Hot, 33°C; breezy. [V] 6.18pm. Race: CR Summer Series: Barrenjoey Dr 2k - 5th in 10:31 (5:15/km) @ AHR 126 (81%), MHR 134? Saucony ES. Chased Trev, held back a tad due to heat. Splits: 5:22, 5:09. Cadence 171. RS 663. Very hot, 35°C; breezy. [B]
Wed 29 Jan	8	12.23pm. BBQ Stakes 6k in 40:30 (6:45/km) @ AHR 121 (78%), MHR 134. Novablast_5. Easier runs, same walks, 27th/42. Chatting with Warrick. Splits: 6:29, 6:49, 6:27, 7:51, 5:54, 6:52. Cadence 155. Warm-up 2.0k. 4 minsT. RS 817. Overcast, 21°C; breezy. [M]
Thu 30 Jan	4	7.46pm. Race: ACT Masters' 3000m - 6th in 15:39.43 (5:13/km) @ AHR 126 (81%), MHR 136? Vaporfly. Splits: 5:13, 5:14, 5:13. Followed Shane for 4 laps, sensed he was slowing, so chased Angel, got ahead, then he came from behind in a sprint, I beat him by 1/100th! Headwind home straight, 2 to 3 mps for the sprints. Cadence 171. Racewalk warm-up in 6:48. RS 658. Mild, 19°C; windy. [B]
Fri 31 Jan	5	12.26pm. Race: CJ's H'cap 5k - 10th in 30:32 (6:06/km) @ AHR 122 (78%), MHR 142. Nova. Sub-thresh 4 x 1k, 250m walk recov: 5:42, 5:34, 5:33, 5:43. 18 runners. Splits: 5:42, 6:18, 6:22, 6:23, 5:47. Cadence 158. 13 minsT. RS 745. Overcast, 22°C; breezy. [T]
Sat 1 Feb	7.6	8.02am. Tuggers Parkrun 5k - 240th in 35:22 (7:04/km) @ AHR 112 (72%), MHR 138. Novablast_5. 750m walk then 250m run/walks. 30 secs to cross start. Splits: 7:45, 6:56, 6:39, 6:58, 6:48. Cadence 136. Warm-down 2.6k. 6 minsT. RS 792. Mild, 17°C; breezy. [M]
Sun 2 Feb	nil	Rest day. Body Balance at Erindale Vikings' Gym in the morning. Warm day.
Week 05	41k - Good XC and 3000m race. 41 mins sub-threshold. Weight 72.3kg.
Mon 3 Feb	10.3	12.13pm. Speedygeese PH, total moving 77:30 (7:31/km) @ AHR 109 (70%), MHR 130. Novablast_5. Soccer oval easy laps, long warm-down to the lake. 18 runners. Cadence 130. RS 820. Sunny, 28°C; calm. [M]
Tue 4 Feb	6 2	12.18pm. Lake Stakes Reverse 6k in 43:27 (7:15/km) @ AHR 117 (75%), MHR 136. Novablast_5. EIM - 12 x 250m (5:26/km ave), 250m walk recoveries. 8th/22. Felt good. Cadence 139. 6 minsT. RS 847. Hot, 31°C; breezy. [V] 6.16pm. Race: CR Summer Series: Museum 2k - 4th in 10:18 (5:09/km) @ AHR 122 (78%), MHR 132 (not accurate). Alphafly. Race effort, passed one kid late. Splits: 5:11, 5:07. Good legs. Cadence 171. RS 628. Hot, 33°C; breezy. [B]
Wed 5 Feb	6	12.23pm. BBQ Stakes Reverse 6k in 39:45 (6:38/km) @ AHR 128 (82%), MHR 144. Novablast_5. Sub-threshold, 23rd/41. Slower due to the heat. Others won. Splits: 6:34, 6:52, 6:58, 6:34, 6:39, 5:59. Cadence 153. Warm-up 0k. 20 minsT. RS 848. Hot, 31°C; breezy. [T]
Thu 6 Feb	4	6.05pm. Race: ACT Masters' 3000m - 5th in 16:19.76 (5:27/km) @ AHR 135 (87%), MHR 145. Vaporfly. Splits: 5:29, 5:26, 5:24. Solo time trial, 3 mins behind 4th, holding back due to the heat. Cadence 170. Racewalk warm-down 800m in 5:17. RS 735. Hot, 32°C; breezy. [B]
Fri 7 Feb	7	12.26pm. Race: CJ's H'cap 5k - 12th in 30:32 (6:06/km) @ AHR 125 (80%), MHR 142. Nova. Sub-thresh 4 x 1k, 250m walk recov: 5:45, 5:35, 5:28, 5:49. 21 runners. Splits: 5:45, 6:24, 6:18, 6:17, 5:48. Cadence 157. 14 minsT. RS 763. Sunny, 31°C; calm. [T]
Sat 8 Feb	5	8.02am. Tuggers Parkrun 5k - 294th in 37:29 (7:30/km) @ AHR 109 (70%), MHR 136. Invincible. 750m walk then 250m run/walks. 35 secs to start. Splits: 8:23, 7:17, 7:12, 7:07, 7:18. Cadence 142. Warm-down 0k. 3 minsT. RS 817. Humid, 19°C; calm. [M]
Sun 9 Feb	5.7	8.11am. Team Sprint Relay, Fadden Pines in 33:30 (5:53/km) @ AHR 118 (76%), MHR 140. Novablast_5. 5 'sprints' with rests between. 10 teams, I was in Dom's, placed 7th. Intervals of 740, 1360, 750, 790 and 2060m. Cadence 166. 5 minsT. RS 694. Cloudy, 21°C; calm. [T]
Week 06	46k - Good Museum 2k race. 68 mins sub-threshold. Weight 71.8kg.
Mon 10 Feb	12.3	11.22am. Speedygeese PH, total moving 98:36 (8:01/km) @ AHR 100 (64%), MHR 122. Novablast_5. Rose Gardens 200s steady, ramp walk recoveries. Long warm-up. 21 runners. Cadence 128. RS 802. Sunny, 22°C; calm. [M]
Tue 11 Feb	6 2	12.20pm. Lake Stakes 6k in 44:06 (7:21/km) @ AHR 108 (69%), MHR 133. Invincible. EIM - 12 x 250m (5:32/km ave), 250m walk recoveries, cooler weather. 12th/27. Cadence 137. 2 minsT. RS 794. Overcast, 22°C; calm. [V] 6.17pm. Race: YCRC Summer Series: Telopea Park 2k - 4th in 10:20 (5:10km) @ AHR 131 (84%), MHR 145. Saucony ES. Racing Helen first km (doing the 4k), then chasing, not catching others. Grass long. Cadence 171. RS 677. Cloudy, 23°C; calm. [B]
Wed 12 Feb	8.1	12.23pm. BBQ Stakes 6k in 38:15 (6:23/km) @ AHR 131 (84%), MHR 142. Novablast_5. Sub-threshold effort, 15th/39. Hill walk recoveries. Splits: 6:18, 6:48, 5:56, 7:00, 5:38, 6:25. Cadence 158. Warm-up 2.1k. 27 minsT. RS 835. Sunny, 24°C; calm. [T]
Thu 13 Feb	4	6.00pm. Race: ACT Masters' 1500m - 11th in 7:11.12 (4:47/km) @ AHR 137 (88%), MHR 151. Vaporfly. Chasing Robbie, passed him with a lap to go. Felt good. 1k warm-up. Racewalk 1500m warm-down in 10:05. Cadence 174. RS 656. Hot, 29°C; calm. [B]
Fri 14 Feb	5	12.26pm. Race: CJ's H'cap 5k - 14th in 29:44 (5:57/km) @ AHR 128 (82%), MHR 143. Nova. Sub-thresh 4 x 1k, 250m walk recov: 5:33, 5:30, 5:23, 5:42. 17 runners. Splits: 5:33, 6:19, 6:04, 6:10, 5:38. Cadence 159. 17 minsT. RS 761. Overcast, 22°C; calm. [T]
Sat 15 Feb	8	8.02am. Tuggers Parkrun 5k - 297th in 37:07 (7:25/km) @ AHR 105 (67%), MHR 133. Novablast_5. 750m walk then 250m run/walks. 30 secs to start. Splits: 8:17, 7:10, 7:04, 6:58, 7:00. Cadence 137. Warm-down 3k. 2 minsT. RS 779. Mild, 15°C; calm. [M]
Sun 16 Feb	5	6.58pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 29:20 (5:52/km) @ AHR 128 (82%), MHR 140. Novablast_5. Even effort, good legs. Splits: 6:02, 5:48, 5:45, 5:46, 5:55. Cadence 166. 14 minsT. RS 751. Cool, 15°C; breezy. [T]
Week 07	50k - Good XC and 1500m races. 75 mins sub-threshold. Weight 72.0kg.
Mon 17 Feb	10.1	11.24am. Speedygeese PH, total moving 77:48 (7:42/km) @ AHR 103 (66%), MHR 127. Novablast_5. Flagpole Relays easy, teams of 3, Peter R and Claire. Long warm-up. 28 runners. Cadence 131. RS 793. Sunny, 17°C; calm. [M]
Tue 18 Feb	6 2	12.19pm. Lake Stakes 6k in 43:30 (7:15/km) @ AHR 112 (72%), MHR 136. Novablast_5. EIM - 12 x 250m (5:22/km ave), 250m walk recoveries, moving well. 10th/20. Cadence 139. 6 minsT. RS 812. Sunny, 21°C; calm. [V] 6.18pm. Race: CR Summer Series: Weston Park 2k - 10th in 10:29 (5:14/km) @ AHR 131 (84%), MHR 149. Alphafly. Chasing, but solo back from 1k turn. Splits: 5:12, 5:16. Cadence 172. RS 686. Fine, 25°C; calm. [B]
Wed 19 Feb	8.2	12.23pm. BBQ Stakes 6k in 39:03 (6:31/km) @ AHR 130 (83%), MHR 143. Invincible. Sub-threshold effort, 22nd/44. Hill walk recoveries. Splits: 6:24, 6:52, 5:56, 7:14, 5:45, 6:44. Cadence 157. Warm-up 2.2k. 23 minsT. RS 846. Sunny, 22°C; calm. [T]
Thu 20 Feb	5.8	6.01pm. Race: ACT Masters' 3000m - 11th in 15:27.98 (5:09/km) @ AHR 140 (90%), MHR 151. Vaporfly. Splits: 5:06, 5:13, 5:09. Followed Tracie, then chased Robbie, finished 3 secs behind. Headwind home straight. Cadence 172. Racewalk warm-down 800m in 6:20. RS 722. Mild, 19°C; windy. [B]
Fri 21 Feb	7.6	12.25pm. Race: CJ's H'cap 5k - 14th in 31:06 (6:13/km) @ AHR 120 (77%), MHR 137. Nova. Sub-thresh 4 x 1k, 250m walk recov: 5:50, 5:46, 5:42, 5:54. 27 runners. Splits: 5:49, 6:36, 6:28, 6:24, 5:49. Cadence 158. 5 minsT. RS 746. Sunny, 23°C; calm. [T]
Sat 22 Feb	7.1	8.02am. Tuggers Parkrun 5k - 282nd in 38:14 (7:39/km) @ AHR 101 (65%), MHR 131. Novablast_5. 750m walk then 250m run/walks. 45 secs to start. Splits: 8:49, 7:22, 7:09, 7:13, 7:12. Cadence 135. Warm-down 2.1k. 0 minsT. RS 772. Warm, 19°C; calm. [M]
Sun 23 Feb	nil	Rest day. Body Balance class in the morning. Visiting J and M in the afternoon.
Week 08	47k - Good 3000m race. 53 mins sub-threshold. Weight 71.7kg. 184km last 4 weeks.

Date	Kms	Comments
Mon 24 Feb	10.1	12.03pm. Speedygeese PH, total moving 86:12 (8:32/km) @ AHR 103 (66%), MHR 133. Novablast_5. Soccer oval easy laps, long warm-down to the lake. 20 runners. Cadence 124. RS 879. Sunny, 28°C; calm. [M]
Tue 25 Feb	8.1	12.19pm. Lake Stakes 6k in 43:54 (7:19/km) @ AHR 113 (72%), MHR 137. Novablast_5. EIM - 12 x 250m (5:21/km ave), 250m walk recoveries, felt okay. 11th/24. Cadence 138. 5 minsT. RS 827. Cloudy, 23°C; calm. [V]
Wed 26 Feb	6	12.22pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 131 (84%), MHR 145. Novablast_5. Sub-threshold effort, 10th/35. Hill walk recoveries. Splits: 6:13, 6:37, 5:49, 7:13, 5:22, 6:52. Cadence 158. Warm-up 0k. 23 minsT. RS 834. Hot, 26°C; calm. [T]
Thu 27 Feb	4	7.46pm. Race: ACT Masters' 3000m - 10th in 15:19.81 (5:07/km) @ AHR 141 (90%), MHR 151. Vaporfly. Splits: 5:00, 5:08, 5:11. Trev passed after 2 laps, I passed Hannah then Angel (he stopped). Felt good. Cadence 172. Racewalk warm-up 1k in 7:01. RS 721. Hot, 29°C; calm. [B]
Fri 28 Feb	7.1	12.17pm. Race: CJ's H'cap 5k - 15th in 32:38 (6:32/km) @ AHR 121 (78%), MHR 142. Nova. Sub-thresh 5 x 750m, 250m walk recov: 4:27, 4:26, 4:18, 4:18, 4:22. 21 runners. Splits: 6:48, 6:46, 6:37, 6:38, 5:49. Cadence 158. 11 minsT. RS 790. Hot, 31°C; breezy. [T]
Sat 1 Mar	7	8.00am. Tuggers Parkrun 5k - 291st in 36:19 (7:16/km) @ AHR 113 (72%), MHR 134. Invincible. 500m jog then 250m run/walks. 20 secs to start. Splits: 7:29, 7:16, 7:07, 7:19, 6:50. Cadence 144. Warm-down 2k. 2 minsT. RS 821. Mild, 16°C; calm. [M]
Sun 2 Mar	5	7.03pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 30:14 (6:03/km) @ AHR 125 (80%), MHR 134. Novablast_5. Even effort, good legs. Splits: 6:05, 5:55, 5:58, 6:01, 6:11. Cadence 166. 5 minsT. RS 756. Mild, 20°C; breezy. [T]
Week 09	47k - Good 3000m race. 58 mins sub-threshold. Weight 72.2kg.
Mon 3 Mar	10.2	11.36am. Speedygeese PH, total moving 78:24 (7:41/km) @ AHR 110 (71%), MHR 142. Novablast_5. Flagpole Relays fast, teams of 3 with Haley and Kate. Long warm-up. 22 runners. Cadence 130. 4 minsT. RS 845. Sunny, 24°C; calm. [M]
Tue 4 Mar	6 2	12.19pm. Lake Stakes Reverse 6k in 44:30 (7:25/km) @ AHR 107 (69%), MHR 133. Novablast_5. EIM - 12 x 250m (5:17/km ave), 250m walk recoveries. 16th/27. Felt good. Warm-up 0k. Cadence 138. 3 minsT. RS 794. Sunny, 22°C; calm. [V] 6.16pm. Race: CR Summer Series: Boathouse 2k - 8th in 10:28 (5:14/km) @ AHR 132 (85%). MHR 150. Alphafly. Hard effort, racing a young boy and mother. Good legs. Splits: 5:20, 5:08. Cadence 173. RS 691! Sunny, 22°C; calm. [B]
Wed 5 Mar	8.1	12.23pm. BBQ Stakes Reverse in 37:50 (6:18/km) @ AHR 128 (82%), MHR 144. Novablast_5. Sub-threshold, 16th/41. Harder effort. Health won. Splits: 6:22, 6:34, 6:45, 6:21, 6:17, 5:22. Cadence 157. Warm-up 2.1k. 21 minsT. RS 807. Sunny, 23°C; breezy. [T]
Thu 6 Mar	3	6.03pm. Race: ACT Masters' 1500m - 9th in 7:33.20 (5:02/km) @ AHR 128 (82%), MHR 141. Vaporfly. Behind Gordon all the way, headwind home straight. 2:01, 2:03, 2:03, 1:26. Strides warm-up. Racewalk 800m w-down in 5:35. Cadence 172. RS 645. Sunny, 23°C; windy. [B]
Fri 7 Mar	7.5	12.25pm. Race: Customs H'cap 5k - 6th in 29:18 (5:52/km) @ AHR 125 (80%), MHR 139. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:07 and 11:26. 23 runners. Splits: 5:42, 5:26, 6:21, 5:46, 6:03. Cadence 162. Warm-up 2.5k. 13 minsT. RS 733. Cloudy, 21°C; windy! [T]
Sat 8 Mar	7	8.00am. Tuggers Parkrun 5k - 132nd in 31:41 (6:20/km) @ AHR 123 (79%), MHR 141. Novablast_5. Easy into a steady effort. Splits: 6:44, 6:20, 6:26, 6:12, 5:59. Cadence 164. Warm-down 2k. 4 minsT. RS 779. Mild, 17°C; calm. [T]
Sun 9 Mar	5	6.20pm. Theo trail, Lawrence Wackett, Shops, Calwell High in 30:13 (6:03/km) @ AHR 121 (78%), MHR 132. Novablast_5. Even effort, good legs. Splits: 6:13, 5:53, 5:57, 6:01, 6:06. Cadence 166. 2 minsT. RS 731. Mild, 20°C; breezy. [T]
Week 10	49k - Okay Boathouse and 1500m races. 61 mins sub-threshold. Weight 72.5kg.
Mon 10 Mar	10.7	11.07am. Speedygeese PH, total 78:36 (7:21/km) @ AHR 111 (71%), MHR 134. Novablast_5. West side figure-8 loops steady, long warm-up. 29 runners. Cadence 140. 2 minsT. RS 815. Sunny, 25°C; calm. [M]
Tue 11 Mar	6 2	12.19pm. Lake Stakes #400 in 43:48 (7:18/km) @ AHR 108 (71%), MHR 132. Novablast_5. EIM - 12 x 250m (5:32/km ave), 250m walk recoveries. 10th/25. Cadence 139. 2 minsT. RS 788. Warm, 25°C; breezy. [V] 6.17pm. Race: CR Summer Series: Barrenjoey Dr 2k - 5th in 10:23 (5:12/km) @ AHR 132 (81%), MHR 146. Saucony ES. Chasing a young boy and mother, felt good. Splits: 5:13, 5:10. Cadence 172. RS 685. Mild, 23°C; breezy. [B]
Wed 12 Mar	6	12.22pm. BBQ Stakes 6k in 38:45 (6:28/km) @ AHR 124 (79%), MHR 139. Invincible. Sub-threshold effort, 18th/40. Hill walk recoveries. Splits: 6:34, 6:47, 6:02, 7:00, 5:41, 6:31. Cadence 158. Warm-up 0k. 7 minsT. RS 801. Warm, 24°C; calm. [T]
Thu 13 Mar	4.5	6.01pm. Race: ACT Masters' 3000m - 9th in 15:41.23 (5:14/km) @ AHR 136 (87%), MHR 150. Vaporfly. Splits: 5:13, 5:15, 5:13. Lost ground to Robbie, Tracie passed after 1500m, caught Robbie. Cadence 171. Racewalk 1500m warm-down in 10:18. RS 711. Warm, 28°C; calm. [B]
Fri 14 Mar	7.1	12.25pm. Race: CJ's H'cap 5k - 8th in 30:06 (6:01/km) @ AHR 125 (80%), MHR 143. Alpha. Sub-thresh 4 x 1k, 250m walk recov: 5:32, 5:42, 5:28, 5:41. 24 runners. Splits: 5:32, 6:29, 6:15, 6:23, 5:27. Cadence 160. 14 minsT. RS 753. Hot, 31°C; windy. [T]
Sat 15 Mar	5	8.02am. Tuggers Parkrun 5k - 258th in 37:54 (7:35/km) @ AHR 103 (66%), MHR 127. Novablast_5. 250m run/walk intervals. 35 secs to start. Splits: 8:31, 7:38, 7:22, 7:27, 6:30. Cadence 136. Warm-down 0k. RS 781. Mild, 17°C; calm. [M]
Sun 16 Mar	10	8.15am. Race: Weston Creek 10k - 60th in 66:02 (6:36/km) @ AHR 119 (76%), MHR 133. Alphafly. Steady run to 5k in 30:02 then 250m walk/run intervals coming back. Cadence 153. 6 minsT. RS 786. Warm, 20°C; calm. [T]
Week 11	51k - Good week and OK 3000m race. 53 mins sub-threshold. Weight 71.8kg.
Mon 17 Mar	9.2	11.35am. Speedygeese PH, total moving 74:54 (8:08/km) @ AHR 100 (64%), MHR 129. Novablast_5. Flagpole Relays, teams of 3 with Haley and Liz. Long warm-up. 27 runners. Cadence 123. RS 814. Sunny, 15°C; cool. [M]
Tue 18 Mar	6 2	12.19pm. Lake Stakes 6k in 43:40 (7:17/km) @ AHR 106 (68%), MHR 129. Novablast_5. EIM - 12 x 250m (5:20/km ave), 250m walk recoveries, felt okay. 11th/26. Cadence 137. RS 771. Sunny, 20°C; calm. [V] 6.18pm. Race: CR Summer Series: Stromlo 2k - 12th/25 in 10:22 (5:11/km) @ AHR 133 (85%), MHR 148. Saucony ES. Good legs, steady hard effort. Splits: 5:17, 5:05. Cadence 172. RS 689! Sunny, 23°C; calm. [B]
Wed 19 Mar	8.1	12.23pm. BBQ Stakes 6k in 38:58 (6:30/km) @ AHR 130 (83%), MHR 142. Invincible. Sub-threshold, 24th/40. Hill walk recoveries. Splits: 6:19, 6:43, 6:07, 7:10, 5:47, 6:43. Cadence 158. Warm-up 2.1k. 24 minsT. RS 844. Warm, 25°C; breezy. [T]
Thu 20 Mar	1.5	6.03pm. Race: ACT Masters' 1500m - 12th in 7:37.0 (5:04/km) @ AHR 128 (82%), MHR 145. 'Pennington' age handicap. Strides warm-up. Splits: 2:05, 2:04, 2:00, 1:27. Cadence 173. RS 650. Warm, 26°C; calm. [B]
Fri 21 Mar	5.2	12.25pm. Race: CJ's H'cap 5k - ??th in 29:59 (6:00/km) @ AHR 128 (82%), MHR 145. Nova. Sub-thresh 4 x 1k, 250m walk recov: 5:47, 5:39, 5:27, 5:43. 25 runners. Splits: 5:47, 6:15, 6:11, 6:15, 5:31. Cadence 161. 16 minsT. RS 768. Humid, 22°C; breezy. [T]
Sat 22 Mar	nil	8.00am. Rest day. Timekeeping at the Tuggers parkrun.
Sun 23 Mar	nil	Rest day. Body Balance class at Erindale the only exercise.
Week 12	32k - Good Stromlo 2k XC race. 52 mins sub-threshold. Weight 72.1kg. 179km last 4 weeks.

Date	Kms	Comments
Mon 24 Mar	9.2	11.40am. Speedygeese PH, moving 67:12 (7:18/km) @ AHR 111 (71%), MHR 135. Novablast_5. East side 'triangle' relays with Neil and Catherine, moderate effort. Long warm-up. 20 runners. Cadence 139. RS 811. Sunny, 25°C; calm. [M]
Tue 25 Mar	6	12.19pm. Lake Stakes 6k in 42:57 (7:10/km) @ AHR 110 (71%), MHR 136. Invincible. EIM - 12 x 250m (5:06/km ave), 250m walk recoveries, great legs! 10th/25. Cadence 135. 5 minsT. RS 787. Sunny, 23°C; calm. [V]
Wed 26 Mar	6	12.15pm. BBQ Stakes 6k walk in 50:36 (8:26/km) @ AHR 99 (63%), MHR 132. Novablast_5. 12 x 100m 'strides' (after each 400m), 27th/37. Splits: 8:32, 8:32, 8:18, 8:30, 8:03, 8:31. Cadence 129. RS 835. Sunny, 26°C; calm. [E]
Thu 27 Mar	7	7.14pm. Race: ACT Masters' 5000m Championships - 13th (from 16) in 26:49.20 (5:22/km) @ AHR 138 (88%), MHR 147. Vaporfly. 1st M65. Splits: 5:07, 5:23, 5:25, 5:32, 5:22. Solo run, dropping back early. Jacki, Hannah and Robbie too fast. Legs not great. Disappointing. Cadence 170. Warm-up 1.5k + strides. RS 740. Mild, 18°C; breezy. [B]
Fri 28 Mar	7.9	12.24pm. Race: Customs H'cap 5k - 16th in 30:16 (6:03/km) @ AHR 128 (82%), MHR 149. Invincible. Sub-threshold 2 x 2k, 250m walk recovery: 11:59 and 11:45. 27 runners. Splits: 6:03, 5:56, 6:32, 5:55, 5:50. Cadence 161. Warm-up 2.9k. 14 minsT. RS 775. Cloudy, 23°C; breezy. [T]
Sat 29 Mar	5	8.04am. Race: Tuggers Parkrun 5k - 90th/206 in 28:08 (5:38/km) @ AHR 136 (87%), MHR 145. Alphafly. Slow early crowding, followed Kate & Mark to footbridge then gradually passed runners. OK legs. Splits: 6:12, 5:41, 5:29, 5:30, 5:16. Cadence 169. 25 minsT. RS 765. Drizzle, 15°C; calm. [B]
Sun 30 Mar	6	5.53pm. Theo trail down, back via Lawrence Wt in 55:12 (9:12/km) @ AHR 96 (62%), MHR 125. Novablast_5. 12 x 100m, 400m brisk walk recoveries. Splits: 9:58, 9:14, 8:56, 8:53, 9:01, 9:06. Cadence 120. RS 883. Cooler, 18°C; breezy. [E]
Week 13	47k - OK week, slow 5000m race. 69 mins sub-threshold. Weight 71.8kg.
Mon 31 Mar	10.4	11.36am. Speedygeese PH, total moving 73:40 (7:05/km) @ AHR 109 (70%), MHR 132. Novablast_5. Flagpole Relays, teams of 4, I was an extra runner, ran with Peter R. Long warm-up. 23 runners. Cadence 110. RS 772. Sunny, 19°C; windy! [M]
Tue 1 Apr	6	12.19pm. Lake Stakes Reverse 6k in 43:06 (7:11/km) @ AHR 112 (72%), MHR 138. Novablast_5. EIM - 12 x 250m (5:12/km ave), 250m walk recoveries. 7th/19, 1st on handicap. Felt good. Cadence 136. 8 minsT. RS 805. Sunny, 18°C; windy. [V]
Wed 2 Apr	8.1	12.23pm. BBQ Stakes Reverse in 36:54 (6:09/km) @ AHR 132 (85%), MHR 142. Novablast_5. Sub-threshold, 17th/50. Harder effort. RETs won! Splits: 6:12, 6:18, 6:35, 6:09, 5:52, 5:44. Cadence 158. Warm-up 2.1k. 28 minsT. RS 812. Sunny, 19°C; calm. [T]
Thu 3 Apr	7.6	11.22am. Speedygeese PH, total moving 59:48 (7:52/km) @ AHR 107 (69%), MHR 130. Novablast_5. Rose Gardens 200s, easy effort with the 4 minute group. 14 runners. Cadence 135. RS 842. Sunny, 20°C; calm. [M]
Fri 4 Apr	7.1	12.24pm. Race: Customs H'cap 5k - 8th in 29:16 (5:51/km) @ AHR 133 (85%), MHR 145. Invincible. Sub-threshold 2 x 2k, 250m walk recovery: 11:13 and 11:14. 23 runners. Splits: 5:40, 5:33, 6:17, 5:43, 6:03. Cadence 163. Warm-up 2.1k. 21 minsT. RS 778. Sunny, 20°C; calm. [T]
Sat 5 Apr	5.2	8.04am. Race: Tuggers Parkrun 5k - 110th/440 in 26:50 (5:22/km) @ AHR 139 (89%), MHR 152. Alphafly. Faster start than last week, passed by DC at footbridge, held my pace well. OK legs. Splits: 5:37, 5:27, 5:20, 5:19, 5:07. Cadence 170. 25 minsT. RS 746. Cool, 10°C; calm. [B]
Sun 6 Apr	6	1.34pm. Theo trail out/back, Lawrence Wackett, Calwell shops in 49:00 (8:10/km) @ AHR 100 (64%), MHR 129. Invincible. 12 x 200m, 300m brisk walk recoveries. Splits: 9:09, 8:10, 8:04, 7:58, 7:42, 7:51. Cadence 134. RS 817. Mild, 17°C; breezy. [E]
Week 14	50k - Good week and parkrun 5k. 82 mins sub-threshold. Weight 71.7kg.
Mon 7 Apr	10.8	11.47am. Speedygeese PH, total moving 73:40 (6:49/km) @ AHR 116 (74%), MHR 134. Novablast_5. West side footpath intervals, 200s and 400s steady, jog back. Long warm-up. 21 runners. Cadence 156. 5 minsT. RS 791. Sunny, 20°C; breezy. [M]
Tue 8 Apr	6	10.59am. Lake Stakes 6k in 43:45 (7:18/km) @ AHR 110 (71%), MHR 138. Invincible. EIM - 12 x 250m (5:15/km ave), 250m walk recoveries. Timekeeper, 1st/29. Cadence 135. 7 minsT. RS 802. Sunny, 18°C; calm. [V]
Wed 9 Apr	8	12.22pm. BBQ Stakes 6k in 37:10 (6:12/km) @ AHR 132 (85%), MHR 144. Novablast_5. Sub-threshold, 10th/48. Hill walk recoveries. Splits: 6:04, 6:34, 5:46, 6:39, 5:22, 6:40. Cadence 160. Warm-up 2.0k. 26 minsT. RS 818. Sunny, 22°C; calm. [T]
Thu 10 Apr	7.1	4.00pm. To Calwell track, laps in lane 6, part way back in 61:45 (8:42/km) @ AHR 92 (59%), MHR 117. Novablast_5. 17 x 110m, 326m brisk walk recoveries. Splits: 9:02, 9:14, 8:03, 8:25, 8:46, 8:57, 8:38. Cadence 121. RS 800. Sunny, 22°C; calm. [E]
Fri 11 Apr	7	12.24pm. Race: Customs H'cap 5k - 6th in 29:50 (5:58/km) @ AHR 131 (85%), MHR 144. Novablast_5. Sub-threshold 2 x 2k, 250m walk recovery: 11:24 and 11:18. 24 runners. Splits: 5:49, 5:34, 6:17, 5:43, 6:27. Cadence 162. Warm-up 2.0k. 20 minsT. RS 782. Sunny, 26°C; calm. [T]
Sat 12 Apr	5	8.04am. Tuggers Parkrun 5k - 235th in 36:29 (7:18/km) @ AHR 111 (71%), MHR 134. Invincible. 250m walk/run intervals. Steady effort, good legs. Splits: 8:10, 7:22, 7:12, 7:16, 6:30. Cadence 137. Warm-down 0.0k. 2 minsT. RS 810. Sunny, 12°C; calm. [M]
Sun 13 Apr	7.6	7.50am. Race: Canberra Marathon Festival 5.45k Fun Run - 159th/1117 in 30:17 (5:33/km) @ AHR 139 (89%), MHR 151. Alphafly. Slow crowded start up to PH, then okay. Had a close race 2 to 4k with a young lady in black. Good legs. Place 3rd 60-69. Good weather conditions. Warm-up jog/walk from Russell. 40m of elevation. Splits: 6:05, 5:43, 5:22, 5:13, 5:23 + 2:31. Cadence 171. RS 772. Fine, 12°C; calm. [B]
Week 15	51k - Good week and MF Fun Run race. 87 mins sub-threshold. Weight 71.7kg.
Mon 14 Apr	10.2	11.25am. Speedygeese PH, total moving 70:54 (6:57/km) @ AHR 112 (72%), MHR 132. Novablast_5. West side gravel path out/backs both directions, steady. Long warm-up. 25 runners. Cadence 149. RS 779. Sunny, 25°C; calm. [M]
Tue 15 Apr	6	12.20pm. Lake Stakes 6k in 42:00 (7:00/km) @ AHR 114 (73%), MHR 139. Invincible. EIM - 12 x 250m (5:08/km ave), 250m walk recoveries. HR not accurate. Faster than usual, OK legs. 18th/26. Cadence 138. 5 minsT. RS 798. Sunny, 19°C; calm. [V]
Wed 16 Apr	6	12.22pm. BBQ Stakes 6k in 37:15 (6:13/km) @ AHR 134 (86%), MHR 148. Novablast_5. Sub-threshold, 26th/43. Hill walk recoveries. Splits: 6:25, 6:32, 5:42, 6:49, 5:24, 6:15. Cadence 160. No warm-up, doctor skin check. 31 minsT. RS 832. Sunny, 19°C; calm. [T]
Thu 17 Apr	9.4	11.47am. Speedygeese PH, moving 68:54 (7:20/km) @ AHR 111 (71%), MHR 136. Novablast_5. East side 'triangle' relays with Neil, fairly easy. Long warm-up. 15 runners. 3 minsT. Cadence 141. RS 814. Sunny, 21°C; calm. [M]
Fri 18 Apr	6.2	4.03pm. To Calwell track, laps in lane 6 in 47:03 (7:35/km) @ AHR 108 (69%), MHR 138. Novablast_5. 250m run/walk intervals, averaged 5:16/km for the runs. Saw Anthony Ives training. Cadence 129. 7 minsT. RS 820. Sunny, 24°C; calm. [E]
Sat 19 Apr	5	8.01am. Tuggers Parkrun 5k - 393rd in 61:08 (12:14/km) @ AHR 70 (45%), MHR 86. Invincible. Tailwalker, very slow, chatting to Michelle, the other tailwalker. Splits: 11:46, 11:35, 11:45, 11:50, 12:05. Cadence 88. 0 minsT. RS 856. Sunny, 10°C; calm. [E]
Sun 20 Apr	10	1.47pm. Tuggers homestead lap finishing at the track in 69:15 (6:56/km) @ AHR 124 (79%), MHR 140. Invincible. 5k run, 1k walk, 2k run, 1k walk, 1k run. Splits: 31:07, 9:34, 12:32, 9:55, 5:55. Cadence 149. 28 minsT. RS 859. Overcast, 25°C; breezy. [M]
Week 16	53k - Good week. 74 mins sub-threshold. Weight 72.1kg. 201km last 4 weeks.

Date	Kms	Comments
Mon 21 Apr	9.8	11.51am. Speedygeese PH, total moving 67:24 (6:53/km) @ AHR 114 (73%), MHR 136. Novablast_5. Soccer oval intervals, 300m run, 100m walk recoveries. Built to fast running. 22 runners. Cadence 145. 7 minsT. RS 784. Sunny, 19°C; calm. [M]
Tue 22 Apr	6	12.20pm. Lake Stakes 6k in 42:54 (7:09/km) @ AHR 110 (73%), MHR 141. Invincible. EIM - 12 x 250m (5:08/km ave), 250m walk recoveries. Faster again, good legs. Tailwind out. 17th/22. Cadence 137. 10 minsT. RS 787. Sunny, 20°C; windy. [V]
Wed 23 Apr	6.2	12.22pm. BBQ Stakes 6k in 37:11 (6:12/km) @ AHR 132 (85%), MHR 146. Novablast_5. Sub-threshold, 17th/45. Hill walk recoveries. Splits: 6:14, 6:30, 5:45, 6:46, 5:28, 6:22. Cadence 161. Felt good, strides warm-up. 27 minsT. RS 818. Light rain, 17°C; calm. [T]
Thu 24 Apr	8	11.47am. Speedygeese PH, moving 54:40 (6:50km) @ AHR 113 (72%), MHR 133. Novablast_5. East side relays, 360m x 6 with Neil, steady effort. 12 runners. 2 minsT. Cadence 153. RS 772. Sunny, 21°C; calm. [M]
Fri 25 Apr	5	12.24pm. Race: Customs H'cap 5k - 11th in 29:52 (5:58/km) @ AHR 132 (85%), MHR 143. Invincible. Sub-threshold 2 x 2k, 250m walk recovery: 11:21 and 11:23. 25 runners. Splits: 5:42, 5:38, 6:22, 5:49, 6:21. Cadence 161. Warm-up 0.0k. 20 minsT. RS 788. Sunny, 19°C; calm. [T]
Sat 26 Apr	8.5	8.00am. Race: Wagga Parkrun 5k - 60th/182 in 27:50 (5:34/km) @ AHR 139 (89%), MHR 154! Invincible. 1st A/G. After a km followed two young ladies to 3k then chased down two old blokes, sprint finish to pass one more. Felt good. Splits: 5:42, 5:35, 5:40, 5:31, 5:06 +16s. Cadence 170. Warm-up jog walk 3.5k to the start. RS 774. Overcast, 20°C; calm. [T]
Sun 27 Apr	nil	Rest day. Hospital visits for Dot.
Week 17	43k - Good Wagga parkrun 5k. 90 mins sub-threshold. Weight 72.4kg.
Mon 28 Apr	9.1	4.20pm. Wagga - Horsley Dr, Plumpton Rd, Lake Albert anticlockwise, Kooringal Rd in 60:12 (6:37/km) @ AHR 121 (78%), MHR 131. Invincible. Steady effort, good legs. Five other runners. Cadence 161. RS 800. Mild, 23°C; calm. [M]
Tue 29 Apr	6	4.03pm. Lake Albert Stakes 6k in 44:47 (7:28/km) @ AHR 105 (67%), MHR 136. Invincible. EIM - 12 x 250m (5:15/km ave), 250m walk recoveries. Horsley Dr, Lakeside path O/B. Cadence 133. 4 minsT. RS 784. Sunny, 22°C; calm. [V]
Wed 30 Apr	6	12.23pm. BBQ Stakes 6k in 38:15 (6:23/km) @ AHR 124 (79%), MHR 136. Invincible. Sub-threshold, 20th/33. Hill walk recoveries. Splits: 6:25, 6:47, 6:09, 6:52, 5:31, 6:22. Cadence 153. Felt okay. Jeff fell, stopped to help. 8 minsT. RS 791. Overcast, 14°C; calm. [T]
Thu 1 May	8	3.12pm. Theo trail east down to Calwell track, laps of lane six in 60:48 (7:36/km) @ AHR 110 (71%), MHR 133. Invincible. EIM - 16 x 250m (5:29/km ave), 250m walk recoveries. Cadence 134. 2 minsT. RS 836. Sunny, 14°C; windy. [V]
Fri 2 May	8	12.25pm. Race: Customs H'cap 5k - 5th in 28:22 (5:40/km) @ AHR 129 (83%), MHR 144. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:48 and 10:47. 26 runners. Splits: 5:27, 5:20, 6:15, 5:27, 5:53. Cadence 164. Warm-up 3.0k. 16 minsT. RS 732. Sunny, 16°C; calm. [T]
Sat 3 May	5	8.01am. Tuggers Parkrun 5k - 195th in 36:24 (7:17/km) @ AHR 113 (73%), MHR 145. Invincible. 500m starting walk then 250m run/walks. Moving well. Splits: 8:30, 7:13, 7:09, 7:12, 6:20. Cadence 141. Warm-down 0.0k. 3 minsT. RS 823. Sunny, 2°C; breezy. [M]
Sun 4 May	3.5	3.15pm. Race: Fadden Pines Cross Country 2,500m - 18th in 13:32.1 (5:25/km) @ AHR 132 (85%), MHR 146. Saucony ES. Splits: 5:21, 5:22, 2:51. Cadence 173. Chasing other runners, moving well, felt good. RS 715. Sunny, 20°C; calm. [T]
Week 18	45k - Good week and Fadden Pines XC. 44 mins sub-threshold. Weight 72.8kg.
Mon 5 May	10.2	12.00pm. Speedygeese PH, total moving 71:48 (7:02/km) @ AHR 112 (72%), MHR 132. Novablast_2. West side intervals, 5 x 930m loop from the soccer oval, steady effort. 18 runners. Cadence 147. 2 minsT. RS 788. Sunny, 19°C; breezy. [E]
Tue 6 May	8	12.19pm. Lake Stakes Reverse 6k in 43:26 (7:14/km) @ AHR 110 (71%), MHR 137. Invincible. EIM - 12 x 250m (5:13/km ave), 250m walk recoveries. 11th/29, felt good. Warm-up 2k. Cadence 137. 4 minsT. RS 796. Sunny, 22°C; windy. [V]
Wed 7 May	8	12.23pm. BBQ Stakes Reverse in 37:50 (6:18/km) @ AHR 132 (85%), MHR 149. Novablast_5. Sub-threshold, 11th/38. Hard effort. RETs won! Splits: 6:35, 6:48, 6:58, 6:21, 5:46, 5:17. Cadence 158. Warm-up 2.0k. 27 minsT. RS 832. Sunny, 19°C; windy! [T]
Thu 8 May	9	2.18pm. Charles River to Lake Tuggeranong in 61:30 (6:50/km) @ AHR 117 (75%), MHR 132. Invincible. 750m run/ 250m walk intervals. Splits: 7:07, 6:40, 41, 43, 42, 48, 45, 50, 7:08. Cadence 150. 3 minsT. RS 800. Sunny, 17°C; calm. [M]
Fri 9 May	7	12.25pm. Race: Customs H'cap 5k - 10th in 29:12 (5:50/km) @ AHR 129 (83%), MHR 143. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:18, 5:19, 5:17, 5:29. 27 runners. Splits: 5:18, 6:13, 6:05, 6:06, 5:30. Cadence 159. 17 minsT. RS 753. Sunny, 16°C; calm. [T]
Sat 10 May	5	8.01am. Tuggers Parkrun 5k - 269th in 36:48 (7:22/km) @ AHR 116 (75%), MHR 134. Invincible. 500m starting walk then 250m run/walks. Moving OK. Splits: 7:51, 7:18, 7:18, 7:25, 6:43. Cadence 140. Warm-down 0.0k. 4 minsT. RS 854. Sunny, 3°C; calm. [M]
Sun 11 May	6 2.5	9.00am. Race: Mother's Day Classic 5k - 83rd/742 in 26:14 (5:15/km) @ AHR 143 (92%), MHR 152! Alphafly. Chased Sarah and 25-minute pacer first km, passed Sarah at Bowen Place, then chased a tall blonde lady who got away on Comm Bridge. Felt pretty good, happy with the result. 2nd 60-69. Splits: 5:08, 5:16, 5:09, 5:25, 5:16. 1k warm-up. Cadence 173. RS 750. Sunny, 13°C; calm [B] 3.12pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:59.5 (5:35/km) @ AHR 126 (81%), MHR 136. Saucony ES. Splits: 5:50, 5:29, 2:41. Cadence 171. Steady behind Jim for 400m, then chased MT, passing late. Legs okay. RS 705. Sunny, 19°C; calm. [T]
Week 19	55k - Good MDC 5k race. 72 mins sub-threshold. Weight 72.2kg.
Mon 12 May	8.1	12.05am. Speedygeese PH, total moving 60:24 (7:27/km) @ AHR 111 (72%), MHR 127. Novablast_5. Spider circuit from middle track, walking the ups. Long warm-down + big crane hike. 16 runners. Cadence 127. RS 828. Sunny, 19°C; calm. [M]
Tue 13 May	8	12.20pm. Lake Stakes 6k in 43:30 (7:14/km) @ AHR 107 (65%), MHR 129. Invincible. EIM - 12 x 250m (5:14/km ave), 250m walk recoveries. 18th/24. OK legs. HR data a bit dodgy. Warm-up 2k. Cadence 136. RS 776. Cloudy, 17°C; calm. [V]
Wed 14 May	8	12.23pm. BBQ Stakes 6k in 38:07 (6:21/km) @ AHR 130 (84%), MHR 142. Novablast_5. Sub-threshold, 17th/38. Hill walk recoveries. Splits: 6:07, 6:59, 5:56, 7:10, 5:19, 6:24. Cadence 157. Lost a sprint vs Michelle. 23 minsT. RS 826. Sunny, 18°C; calm. [T]
Thu 15 May	9	2.07pm. Charles River to Lake Tuggeranong in 62:18 (6:55/km) @ AHR 122 (78%), MHR 137. Invincible. 750m run/ 250m walk intervals. Splits: 7:10, 6:50, 46, 49, 52, 49, 51, 56, 7:09. Cadence 150. 19 minsT. RS 845. Sunny, 18°C; breezy. [M]
Fri 16 May	5	12.25pm. Race: Customs H'cap 5k - 8th in 29:26 (5:53/km) @ AHR 128 (83%), MHR 146. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:16, 5:09, 5:14, 5:32. 24 runners. Splits: 5:16, 6:06, 6:12, 6:09, 5:40. Cadence 159. 16 minsT. RS 753. Overcast, 16°C; calm. [T]
Sat 17 May	5	4.38pm. Not Tuggers Parkrun 5k in 40:42 (8:08/km) @ AHR 104 (67%), MHR 141. Invincible. To Calwell, 2 laps of lane 6 and part way back as 500m walk/250m run intervals. HR data a bit dodgy. Cadence 127. 2 minsT. RS 847. Fine, 14°C; calm. [M]
Sun 18 May	2.5	3.10pm. Race: Fadden Pines Cross Country 2,500m - 11th in 13:54.7 (5:34/km) @ AHR 131 (85%), MHR 150. Saucony ES. Splits: 5:37, 5:32, 2:46. Cadence 171. Behind Jim for 400m, then solo. No warm-up. Legs okay. RS 729. Cloudy, 10°C; windy! [T]
Week 20	45k - OK week and Fadden Pines. 70 mins sub-threshold. Weight 72.9kg. 188km last 4 weeks.

Date	Kms	Comments
Mon 19 May	7	11.55am. Speedygeese PH, moving 50:54 (7:16/km) @ AHR 102 (66%), MHR 127. Novablast_5. East side 'triangle' relays with Neil, moderate effort. Short warm-up. 14 runners. 0 minsT. Cadence 140. RS 742. Cloudy, 13°C; breezy. [M]
Tue 20 May	8	12.20pm. Lake Stakes 6k in 43:54 (7:19/km) @ AHR 113 (73%), MHR 138. Invincible. EIM - 12 x 250m (5:14/km ave), 250m walk recoveries. 18th/24. OK legs. Wearing a mask. Warm-up 2k. 4 minsT. Cadence 133. RS 827. Cloudy, 14°C; calm. [V]
Wed 21 May	6	12.23pm. BBQ Stakes 6k in 37:52 (6:19/km) @ AHR 129 (83%), MHR 141. Novablast_5. Sub-threshold, 16th/37. Hill walk recoveries. Splits: 6:19, 6:49, 5:59, 6:50, 5:25, 6:24. Cadence 160. Legs OK after warming up. 18 minsT. RS 814. Overcast, 15°C; calm. [T]
Thu 22 May	nil	Rest day. Raining. RUC Turner for lunch with M, J, K and S.
Fri 23 May	6.8	12.25pm. Customs H'cap 5k - 14th in 47:22 (9:28/km) @ AHR 72 (46%), MHR 91. Novablast_5. Brisk walk with Roger and Thommo, carrying umbrella. Rain eased off. 15 runners. Warm-up/down from Anzac Pde. Cadence 122. RS 682. Rainy, 13°C; calm. [E]
Sat 24 May	5	8.00am. Tuggers Parkrun 5k - 253rd in 35:59 (7:12/km) @ AHR 116 (75%), MHR 142. Invincible. 500m starting walk then 250m run/walks. Good legs. Splits: 8:01, 7:04, 7:07, 7:08, 6:39. Cadence 139. Warm-down 0.0k. 7 minsT. RS 835. Overcast, 11°C; no rain. [M]
Sun 25 May	2.7	3.12pm. Race: Fadden Pines Cross Country 2,500m - 14th in 13:39.7 (5:28/km) @ AHR 133 (86%), MHR 147. Saucony ES. Splits: 5:34, 5:25, 2:42. Cadence 171. Chased and passed 3 runners. Good legs. RS 727. Sunny, 16°C; calm. [T]
Week 21	35k - Average week, good Fadden Pines XC. 39 mins sub-threshold. Weight 73.3kg.
Mon 26 May	8	11.53am. Speedygeese PH, total moving 60:54 (7:37/km) @ AHR 109 (70%), MHR 132. Novablast_5. Soccer oval intervals, 300m run, 100m walk recoveries. Fairly easy, beat the rain. 18 runners. Cadence 130. RS 830. Overcast, 14°C; calm. [M]
Tue 27 May	6	12.20pm. Lake Stakes 6k in 44:15 (7:23/km) @ AHR 113 (73%), MHR 137. Invincible. EIM - 12 x 250m (5:26/km ave), 250m walk recoveries. 18th/24. Good legs, headwind going out. 7 minsT. Cadence 139. RS 833. Sunny, 11°C; windy! [V]
Wed 28 May	6	12.23pm. BBQ Stakes 6k in 43:27 (7:14/km) @ AHR 123 (79%), MHR 143. Novablast_5. Sub-threshold for 2.5k then walk/jog with Craig, 31st/34. Splits: 6:04, 6:43, 7:17, 8:16, 7:14, 7:25. Cadence 142. 12 minsT. RS 891. Sunny, 14°C; calm. [T]
Thu 29 May	nil	Rest day. Doctor appointment in the afternoon.
Fri 30 May	5	12.25pm. Race: Customs H'cap 5k - 2nd in 28:58 (5:48/km) @ AHR 137 (88%), MHR 148. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 10:55 and 10:47. 24 runners. Splits: 5:28, 5:27, 6:14, 5:24, 6:27. Cadence 161. 25 minsT. RS 794. Sunny, 15°C; calm. [T]
Sat 31 May	5	8.00am. Tuggers Parkrun 5k - 194th in 36:03 (7:13/km) @ AHR 116 (75%), MHR 142. Invincible. 500m starting walk then 250m run/walks. Good legs. Splits: 7:56, 7:04, 7:12, 7:09, 6:42. Cadence 139. Warm-down 0.0k. 7 minsT. RS 837. Overcast, 4°C; calm. [M]
Sun 1 Jun	3	3.14pm. Race: Fadden Pines Cross Country 2,500m - 9th in 13:39.1 (5:28/km) @ AHR 129 (83%), MHR 145. Saucony ES. Splits: 5:30, 5:21, 2:50. Cadence 170. Going well until I fell going up the hill. Minor damage. RS 704. Sunny, 15°C; calm. [T]
Week 22	33k - Okay week, good Fadden Pines XC. 61 mins sub-threshold. Weight 73.2kg.
Mon 2 Jun	9	11.55am. Speedygeese PH, total moving 63:54 (7:06/km) @ AHR 115 (74%), MHR 131. Novablast_5. Flagpole Relays easy, teams of 3, Peter R and Andrew W. Long warm-down. 18 runners. Cadence 140. RS 817. Overcast, 8°C; calm. [M]
Tue 3 Jun	8	12.19pm. Lake Stakes Reverse 6k in 43:29 (7:15/km) @ AHR 114 (74%), MHR 140. Invincible. EIM - 12 x 250m (5:12/km ave), 250m walk recoveries. 10th/24, legs took a while to get going. Cadence 139. 8 minsT. RS 826. Sunny, 13°C; calm. [V]
Wed 4 Jun	6	12.23pm. BBQ Stakes Reverse in 38:39 (6:27/km) @ AHR 131 (85%), MHR 141. Novablast_5. Sub-threshold, 10th/35. Hard effort, freezing westerly wind. RETs won! Splits: 6:21, 6:40, 7:02, 6:40, 6:04, 5:45. Cadence 156. 26 minsT. RS 845. Sunny, 10°C; windy! [T]
Thu 5 Jun	5	12.36pm. Treadmill intervals in 45:46 (9:09/km) @ AHR 105 (68%), MHR 123. Nike Free 3.0. EIM 10 x 250m runs at 8 kph, 250m walk recoveries at 5.5 kph. HR data an educated guess. Quite easy, legs pretty good. Cadence 117. RS 961. Mild, 16°C; calm. [V]
Fri 6 Jun	5	12.25pm. Race: Customs H'cap 5k - 6th in 28:52 (5:46/km) @ AHR 121 (78%), MHR 134. Alphafly. Sub-th 2 x 2k, 250m walk recov: 11:01 and 10:36. Low HR due to the cold? 17 runners. Splits: 5:33, 5:28, 6:15, 5:19, 6:18. Cadence 162. 20 minsT. RS 699. Cold, 7°C; calm. [T]
Sat 7 Jun	5	8.00am. Tuggers Parkrun 5k - 292nd in a net 45:26 (9:05/km) @ AHR 93 (60%), MHR 111. Invincible. Fast walk as 2.5k marshal. Splits: 9:11, 8:54, 9:02, 9:23, 8:53. Cadence 121. Warm-down 0.0k. RS 845. Overcast, 7°C; breezy. [M]
Sun 8 Jun	2.5	3.10pm. Race: Fadden Pines Cross Country 2,500m - 7th in 13:45.1 (5:30/km) @ AHR 126 (81%), MHR 139. Saucony ES. Splits: 5:41, 5:26, 2:38. Cadence 171. Runners to chase throughout the race. RS 693. Sunny, 6°C; cold! [T]
Week 23	45k - Okay week and Fadden Pines XC. 64 mins sub-threshold. Weight 73.3kg.
Mon 9 Jun	8.5	1.10pm. Treadmill intervals in 79:30 (9:21/km) @ AHR 97 (63%), MHR 131. Nike Free 3.0. EIM 8 x 250m runs at 10 kph, 750m walk recoveries at 5.9 kph. Bleak morning weather so missed Speedys. HR data good. Cadence 128. RS 907. Mild, 16°C; calm. [V]
Tue 10 Jun	6	12.19pm. Lake Stakes 6k in 42:48 (7:08/km) @ AHR 112 (72%), MHR 142. Invincible. EIM - 12 x 250m (5:15/km ave), 250m walk recoveries. 10th/27. Good legs, good weather! 7 minsT. Cadence 138. RS 799. Sunny, 13°C; calm. [V]
Wed 11 Jun	8	12.23pm. BBQ Stakes 6k in 37:45 (6:18/km) @ AHR 135 (87%), MHR 145. Novablast_5. Sub-threshold, 10th/37. Hill walk recoveries. Splits: 6:05, 6:40, 5:51, 6:51, 5:29, 6:40. Good legs. 2k warm-up. 30 minsT. Cadence 158. RS 849. Sunny, 11°C; calm. [T]
Thu 12 Jun	8.5	12.07pm. Charles River to Lake Tuggeranong in 59:36 (7:01/km) @ AHR 122 (79%), MHR 138. Invincible. 750m run/ 250m walk intervals. Splits: 7:09, 7:01, 6:58, 6:58, 7:05, 7:01, 6:58, 6:44. Cadence 150. 19 minsT. RS 855. Sunny, 9°C; calm. [M]
Fri 13 Jun	7.4	12.25pm. Race: Customs H'cap 5k - 9th in 29:34 (5:55/km) @ AHR 133 (86%), MHR 144. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:19 and 11:14. 23 runners. Splits: 5:40, 5:39, 6:30, 5:42, 6:03. Cadence 162. 25 minsT. RS 786. Sunny, 11°C; breezy. [T]
Sat 14 Jun	5 2.5	8.02am. Tuggers Parkrun 5k - 191st in 36:13 (7:15/km) @ AHR 118 (76%), MHR 139. Invincible. 500m starting walk then 250m run/walks. Good legs. Splits: 8:15, 7:18, 7:21, 7:14, 6:05. Cadence 140. No warm-down. 7 minsT. RS 855. Sunny, -2°C; calm. [M] 12.45pm. Race: CR Winter Series: Stromlo 2.53k - 2nd/6 in 14:03 (5:37/km) @ AHR 120 (77%), MHR 135. Invincible. Good legs, sub-threshold effort, chased and caught Kate. Splits: 5:42, 5:28, 2:43+. Cadence 164. RS 674! Sunny, 13°C; calm. [B]
Sun 15 Jun	nil	Rest day. Helped at Fadden Pines. Cold, some light rain, but lots of keen runners there.
Week 24	46k - Okay week and Stromlo XC. 95 mins sub-threshold. Weight 73.1kg. 159 km last 4 weeks.

Date	Kms	Comments
Mon 16 Jun	9.8	11.56am. Speedygeese PH, total moving 73:54 (7:32/km) @ AHR 110 (71%), MHR 125. Novablast_5. West footpath intervals, 800m x 2, then soccer oval relays with KM & PR. Long warm-down. 10 runners. Cadence 137. RS 829. Overcast, 6°C; cold. [M]
Tue 17 Jun	8	12.19pm. Lake Stakes 6k in 43:33 (7:16/km) @ AHR 112 (72%), MHR 137. Invincible. EIM - 12 x 250m (5:19/km ave), 250m walk recoveries. 11th/23. Good legs, headwind out. 3 minsT. Cadence 138. RS 813. Sunny, 12°C; windy. [V]
Wed 18 Jun	8	12.23pm. BBQ Stakes 6k in 38:22 (6:24/km) @ AHR 130 (84%), MHR 142. Novablast_5. Sub-threshold, 11th/36. Hill walk recoveries. Splits: 6:12, 6:41, 5:48, 6:55, 5:43, 6:49. Good legs. 2k warm-up. 25 minsT. Cadence 158. RS 831. Sunny, 7°C; calm. [T]
Thu 19 Jun	10	1.38pm. Long Lake Tuggers lap clockwise from parkrun start in 73:30 (7:21/km) @ AHR 116 (75%), MHR 130. Invincible. 750m run/ 250m walk. Splits: 7:40, 22, 30, 11, 14, 11, 30, 11, 11, 21. Cadence 148. RS 853. Sunny, 11°C; breezy. [M]
Fri 20 Jun	9.2	12.25pm. Race: Customs H'cap 5k - 3rd in 30:00 (6:00/km) @ AHR 129 (83%), MHR 138. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:09 and 11:14. 25 runners. Splits: 5:34, 5:35, 6:20, 5:43, 6:48. Cadence 161. 20 minsT. RS 774. Sunny, 10°C; calm. [T]
Sat 21 Jun	5	8.03am. Tuggers Parkrun 5k - 159th in 38:27 (7:41/km) @ AHR 111 (72%), MHR 138. Invincible. 500m starting walk then 250m run/walks. Freezing! Splits: 8:19, 7:38, 7:42, 7:35, 7:10. Cadence 138. No warm-down. 2 minsT. RS 854. Sunny, -5°C; calm. [M]
Sun 22 Jun	2.8	3.30pm. Race: Fadden Pines Cross Country 2,500m - 12th/18 in 13:27.7 (5:23/km) @ AHR 129 (83%), MHR 141. Saucony ES. Splits: 5:37, 5:24, 2:26. Cadence 172. Handicap, caught Jim with 100m to run. RS 695. Sunny, 10°C; cool. [T]
Week 25	53k - Good week and Fadden Pines XC. 60 mins sub-threshold. Weight 73.3kg.
Mon 23 Jun	9.2	1.47pm. Treadmill intervals in 82:54 (9:01/km) @ AHR 100 (65%), MHR 133. Nike Free 3.0. EIM 9 x 250m runs at 10 kph, 750m walk recoveries at 5.9 kph. Rainy morning so missed Speedys. HR educated guess. Cadence 125. RS 901. Mild, 16°C; calm. [V]
Tue 24 Jun	8	12.20pm. Lake Stakes 6k in 44:24 (7:24/km) @ AHR 113 (73%), MHR 135. Invincible. EIM - 12 x 250m (5:34/km ave), 250m walk recoveries. 21st/24. Okay legs, headwind out. 3 minsT. Cadence 140. RS 836. Sunny, 13°C; windy! [V]
Wed 25 Jun	6	12.20pm. BBQ Stakes 6k in 40:50 (6:48/km) @ AHR 122 (79%), MHR 136. Invincible. Moderate effort, 7th/26. Mud walk recoveries. Splits: 6:40, 7:02, 6:19, 8:20, 5:44, 6:30. Light rain, cold, muddy. 6 minsT. Cadence 156. RS 830. Rain, 6°C; cold. [T]
Thu 26 Jun	9.3	12.02pm. Speedygeese PH, total moving 67:30 (7:15/km) @ AHR 112 (72%), MHR 134. Novablast_5. Soccer oval easy laps + strides relay, long warm-down to Comm Bridge. 15 runners. Cadence 138. RS 813. Sunny, 9°C; calm. [M]
Fri 27 Jun	7	12.25pm. Race: Customs H'cap 5k - 3rd in 29:11 (5:50/km) @ AHR 131 (85%), MHR 142. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:03 and 10:56. 19 runners. Splits: 5:28, 5:34, 6:19, 5:25, 6:25. Cadence 161. 19 minsT. RS 765. Sunny, 11°C; calm. [T]
Sat 28 Jun	5	8.03am. Tuggers Parkrun 5k - 154th in 35:53 (7:11/km) @ AHR 114 (74%), MHR 134. Invincible. 500m starting walk then 250m run/walks. Coros HR arm strap worked well. Splits: 7:59, 7:08, 7:02, 7:02, 6:42. Cadence 142. 3 minsT. RS 818. Sunny, -3°C; calm. [M]
Sun 29 Jun	2.5	3.15pm. Race: Fadden Pines Cross Country 2,500m - 11th/14 in 14:02.8 (5:37/km) @ AHR 130 (84%), MHR 142. Saucony ES. Splits: 5:44, 5:40, 2:38. Cadence 170. Slow start, passed Jim after 300m. RS 730. Sunny, 11°C; cool. [T]
Week 26	47k - Okay week, slow Fadden Pines XC. 42 mins sub-threshold. Weight 73.5kg.
Mon 30 Jun	10	11.56am. Speedygeese PH, total 74:45 (7:29/km) @ AHR 108 (70%), MHR 130. Novablast_5. West side hill out/backs easy then soccer oval relay strides, long warm-down. 16 runners. Cadence 139. RS 807. Cloudy, 10°C; calm. [M]
Tue 1 Jul	6	12.18pm. Lake Stakes Reverse 6k in 43:18 (7:13/km) @ AHR 111 (72%), MHR 136. Invincible. EIM - 12 x 250m (5:31/km ave), 250m walk recoveries. 10th/22, legs eventually felt good. Cadence 144. 5 minsT. RS 801. Cloudy, 8°C; windy. [V]
Wed 2 Jul	6	12.23pm. BBQ Stakes Reverse in 38:46 (6:28/km) @ AHR 132 (85%), MHR 145. Invincible. Sub-threshold, 15th/36. Hard effort, Oakey Hill headwind. Others won. Splits: 6:21, 6:35, 7:02, 6:40, 6:30, 5:26. Cadence 157. 26 minsT. RS 853. Cloudy, 12°C; windy. [T]
Thu 3 Jul	9	2.22pm. Charles River to Lake Tuggeranong in 61:54 (6:53/km) @ AHR 116 (75%), MHR 130. Superblast. 750m run/ 250m walk intervals. Splits: 7:02, 6:59, 6:50, 6:56, 6:51, 6:48, 6:52, 6:52, 6:35. Cadence 152. RS 798. Cloudy, 13°C; breezy. [M]
Fri 4 Jul	7	12.26pm. Race: Customs H'cap 5k - 5th in 29:06 (5:49/km) @ AHR 133 (86%), MHR 143. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:02 and 10:48. 22 runners. Splits: 5:33, 5:28, 6:20, 5:27, 6:18. Cadence 164. 22 minsT. RS 774. Cold, 7°C; calm. [T]
Sat 5 Jul	7	8.00am. Point Hut Pond Parkrun 5k - 58th/80 in 36:51 (7:22/km) @ AHR 110 (71%), MHR 131. Invincible. 500m starting walk then 250m run/walk intervals. Splits: 8:16, 7:15, 7:01, 7:13, 7:05. Cadence 143. RS 811. Foggy, 1°C; calm. [V]
Sun 6 Jul	2.5	2.55pm. Race: Fadden Pines Cross Country 2,500m - 9th/12 in 14:01.8 (5:37/km) @ AHR 131 (85%), MHR 142. Saucony ES. Splits: 5:50, 5:39, 2:37. Cadence 171. Chased one runner to 2k (combined races). Muddy. RS 735. Light rain, 10°C; cool. [T]
Week 27	47k - Okay week and Fadden Pines XC. 63 mins sub-threshold. Weight 73.5kg.
Mon 7 Jul	10.4	11.59am. Speedygeese PH, total 74:18 (7:09/km) @ AHR 115 (74%), MHR 134. Novablast_5. West side figure-8 loops steady with hill walks, long warm-down. 15 runners. Cadence 146. 3 minsT. RS 822. Cloudy, 10°C; calm. [M]
Tue 8 Jul	8	12.20pm. Lake Stakes 6k in 43:03 (7:11/km) @ AHR 110 (71%), MHR 134. Superblast. EIM - 12 x 250m (5:20/km ave), 250m walk recoveries. 18th/26. Legs warmed up to the task. 3 minsT. Cadence 139. RS 789. Cloudy to sunny, 10°C; breezy. [V]
Wed 9 Jul	6	12.22pm. BBQ Stakes 6k in 38:02 (6:20/km) @ AHR 130 (84%), MHR 142. Novablast_5. Steady sub-threshold effort, hill walk recoveries. 11th/36. Splits: 6:28, 6:54, 5:54, 6:50, 5:27, 6:22. Legs pretty good. 22 minsT. Cadence 161. RS 824. Cloudy, 10°C; calm. [T]
Thu 10 Jul	9.1	2.22pm. Charles River to Lake Tuggeranong in 61:56 (6:48/km) @ AHR 117 (75%), MHR 131. Superblast. 750m run/ 250m walk intervals. Splits: 7:09, 6:58, 6:46, 6:42, 6:47, 6:49, 6:43, 6:41, 6:31. Cadence 153. RS 796. Cloudy, 6°C; windy. [M]
Fri 11 Jul	7	12.26pm. Race: Customs H'cap 5k - 6th in 29:02 (5:48/km) @ AHR 132 (85%), MHR 144. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 11:18 and 10:40. 21 runners. Splits: 5:37, 5:41, 6:09, 5:24, 6:03. Cadence 163. 20 minsT. RS 766. Sunny, 10°C; windy! [T]
Sat 12 Jul	5	8.03am. Tuggers Parkrun 5k - 183rd in 35:35 (7:07/km) @ AHR 114 (74%), MHR 136. Invincible. 500m starting walk then 250m run/walks. Moving well on runs. Splits: 8:12, 7:04, 7:02, 6:43, 6:18. Cadence 142. 4 minsT. RS 811. Sunny, 3°C; calm. [M]
Sun 13 Jul	2.5	3.15pm. Race: Fadden Pines Cross Country 2,500m - 10th/15 in 13:51.8 (5:33/km) @ AHR 129 (83%), MHR 144. Saucony ES. Splits: 5:39, 5:35, 2:37. Cadence 171. Chased a runner first lap then went ahead. Good legs. RS 715. Cold, 10°C; windy. [T]
Week 28	48k - Good week and Fadden Pines. 62 mins sub-threshold. Weight 73.8kg. 195km last 4 weeks.

Date	Kms	Comments
Mon 14 Jul	10.2	11.53am. Speedygeese PH, total 74:30 (7:18/km) @ AHR 111 (72%), MHR 137. Novablast_5. Court 8, run to car to get First Aid kit for Ruth, long warm-down. 17 runners. Cadence 137. 5 minsT. RS 811. Sunny, 11°C; breezy. [M]
Tue 15 Jul	8	12.20pm. Lake Stakes 6k in 42:30 (7:05/km) @ AHR 113 (73%), MHR 136. Superblast. EIM - 12 x 250m (5:16/km ave), 250m walk recoveries. 12th/29. Good legs, moving well. 6 minsT. Cadence 142. RS 800. Sunny, 11°C; breezy. [V]
Wed 16 Jul	6	12.22pm. BBQ Stakes 6k in 42:18 (7:03/km) @ AHR 120 (77%), MHR 143. Novablast_5. Sub-threshold 3k with CW then easy with walks. 29th/38. Splits: 6:15, 6:31, 6:13, 8:47, 7:04, 7:00. Good legs. 11 minsT. Cadence 148. RS 846. Sunny, 11°C; breezy. [T]
Thu 17 Jul	9.2	1.28pm. Charles River to Lake Tuggeranong in 61:40 (6:42/km) @ AHR 120 (77%), MHR 132. Superblast. 750m run/ 250m walk intervals. Splits: 6:56, 6:36, 6:37, 6:39, 6:46, 6:42, 6:44, 6:38, 6:27. Cadence 155. RS 804. Sunny, 10°C; calm. [M]
Fri 18 Jul	8	12.26pm. Race: Customs H'cap 5k - 9th in 29:11 (5:50/km) @ AHR 134 (86%), MHR 146. Superblast. Sub-thresh 2 x 2k, 250m walk recovery: 11:00 and 11:00. 19 runners. Splits: 5:28, 5:32, 6:20, 5:31, 6:20. Cadence 162. 23 minsT. RS 782. Sunny, 12°C; calm [T]
Sat 19 Jul	5 2	8.01am. Tuggers Parkrun 5k - 182nd in 37:36 (7:31/km) @ AHR 108 (70%), MHR 132. Invincible. 500m walk then 250m run/walks easy. Splits: 8:28, 7:31, 7:19, 7:13, 6:56. Cadence 140. 4 minsT. RS 812. Sunny, -2°C; cold! [M] 12.45pm. Race: CR Winter Series: Boathouse 2k - 3rd in 10:29 (5:14/km) @ AHR 136 (88%). MHR 148. Alphafly. Hard effort, chased and caught one runner. No warm-up. Good legs. Splits: 5:18, 5:11. Cadence 172. RS 713. Sunny, 12°C; breezy. [B]
Sun 20 Jul	2.5	3.09pm. Race: Fadden Pines Cross Country 2,500m - 9th/15 in 13:59.4 (5:36/km) @ AHR 130 (84%), MHR 145. Saucony ES. Splits: 5:56, 5:23, 2:40. Cadence 171. With Jim for 600m then faster. Good legs. RS 727. Mild, 13°C; calm. [T]
Week 29	51k - Good week and Boathouse 2k race. 67 mins sub-threshold. Weight 73.6kg.
Mon 21 Jul	10.4	11.47am. Speedygeese PH, total 80:18 (7:43/km) @ AHR 104 (67%), MHR 129. Novablast_5. Court 8 relays easy with Neil and Dave W, long warm-down. Tired legs today. 16 runners. Cadence 140. RS 803. Sunny, 13°C; calm. [M]
Tue 22 Jul	6.9	12.17pm. Lake Stakes 6k in 43:50 (7:18/km) @ AHR 110 (71%), MHR 134. Invincible. EIM - 12 x 250m (5:33/km ave), 250m walk recoveries. 11th/23. Okay legs, moving well. 3 minsT. Cadence 141. RS 804. Overcast, 12°C; calm. [V]
Wed 23 Jul	6	12.23pm. BBQ Stakes 6k in 37:42 (6:17/km) @ AHR 130 (84%), MHR 143. Novablast_5. Sub-threshold with hill walk recoveries. 11th/38. Splits: 6:27, 6:44, 5:51, 6:57, 5:15, 6:17. Good legs. 22 minsT. Cadence 161. RS 817. Sunny, 11°C; breezy. [T]
Thu 24 Jul	9.2	1.19pm. Charles River to Lake Tuggeranong in 61:58 (6:44/km) @ AHR 121 (78%), MHR 135. Superblast. 750m run/ 250m walk. Headwind. Splits: 7:04, 6:43, 6:42, 6:41, 6:44, 6:44, 6:46, 6:37, 6:34. 10 minsT. Cadence 153. RS 815. Sunny, 12°C; windy. [M]
Fri 25 Jul	5	12.26pm. Race: Customs H'cap 5k - 13th in 29:21 (5:52/km) @ AHR 129 (83%), MHR 141. Superblast. Sub-thresh 2 x 2k, 250m walk recovery: 11:21 and 11:03. 23 runners. Splits: 5:41, 5:40, 6:22, 5:33, 6:05. Cadence 163. 20 minsT. RS 757. Cloudy, 10°C; calm. [T]
Sat 26 Jul	5	8.00am. Point Hut Pond Parkrun 5k - 29th/42 in 41:31 (8:18/km) @ AHR 108 (70%), MHR 128. Invincible. Walk with umbrella, short runs to catch Thommo. Splits: 8:42, 7:51, 7:55, 7:36, 9:25. Cadence 132. RS 897. Rainy, 6°C; calm. [M]
Sun 27 Jul	2.5	3.10pm. Race: Fadden Pines Cross Country 2,500m - 9th/12 in 14:01.0 (5:36/km) @ AHR 129 (83%), MHR 143. Saucony ES. Splits: 5:39, 5:39, 2:44. Cadence 172. Muddy in places. Chased a runner the second lap. RS 723. Cloudy, 10°C; calm. [T]
Week 30	45k - Good week and Fadden Pines race. 65 mins sub-threshold. Weight 73.8kg.
Mon 28 Jul	9.2	1.04pm. Charles River to Lake Tuggeranong in 65:45 (7:09/km) @ AHR 117 (75%), MHR 135. Invincible. 750m run/ 250m walk. Headwind! Splits: 7:28, 7:18, 7:01, 7:03, 7:13, 7:10, 7:11, 6:44, 6:54. 4 minsT. Cadence 149. RS 836. Cloudy, 11°C; windy. [M]
Tue 29 Jul	9.5	12.20pm. Lake Stakes 6k in 42:48 (7:08/km) @ AHR 113 (73%), MHR 136. Invincible. EIM - 12 x 250m (5:25/km ave), 250m walk recoveries. 12th/25. Easier runs, hoping for better recovery. 6 minsT. Cadence 140. RS 806. Sun/cloud, 12°C; breezy. [V]
Wed 30 Jul	6	12.23pm. BBQ Stakes 6k in 38:20 (6:23/km) @ AHR 130 (84%), MHR 145. Novablast_5. Sub-threshold with hill walk recoveries. 9th/35. Splits: 6:17, 6:34, 5:42, 6:45, 5:25, 7:28. Good legs. 24 minsT. Cadence 158. RS 831. Cloudy, 8°C; cold! [T]
Thu 31 Jul	9.5	11.56am. Speedygeese PH, total 70:03 (7:22/km) @ AHR 107 (69%), MHR 127. Novablast_5. West side court 8 relays, 250m loops easy with Emily and Lisa. 12 runners. Long warm-down. Cadence 147. RS 789. Sunny, 11°C; breezy. [M]
Fri 1 Aug	7	12.25pm. Race: Customs H'cap 5k - 4th in 28:48 (5:46/km) @ AHR 133 (86%), MHR 144. Alphafly. Sub-thresh 2 x 2k, 250m walk recovery: 10:53 and 10:59. 23 runners. Splits: 5:26, 5:27, 6:20, 5:33, 6:02. Cadence 163. 20 minsT. RS 766. Some light rain, 9°C; breezy. [T]
Sat 2 Aug	5	7.58am. Tuggers Parkrun 5k - 168th in 35:42 (7:08/km) @ AHR 113 (73%), MHR 138. Invincible. 500m walk then 250m run/walks chasing Jimmy. Splits: 8:03, 7:14, 7:07, 6:46, 6:32. Cadence 142. 5 minsT. RS 807. Cloudy, 7°C; windy. [M]
Sun 3 Aug	2.5	3.39pm. Race: Fadden Pines Cross Country 2,500m - 14th/22 in 13:42.3 (5:29/km) @ AHR 135 (87%), MHR 146. Saucony ES. Splits: 5:38, 5:31, 2:33. Cadence 173. Handicap starts, some good racing. Hard. RS 740. Cloudy, 14°C; calm. [T]
Week 31	49k - Good week and Fadden Pines XC race. 69 mins sub-threshold. Weight 73.9kg.
Mon 4 Aug	10.7	11.51am. Speedygeese PH, total moving 83:20 (7:47/km) @ AHR 103 (66%), MHR 124. Novablast_5. Flagpole Relays very easy, short runs. Perfecting Sam Clifford's "Scuff'in" easy style. 17 runners. Cadence 140. RS 802. Sunny, 14°C; calm. [M]
Tue 5 Aug	9.4	12.20pm. Lake Stakes Reverse 6k in 43:09 (7:12/km) @ AHR 111 (72%), MHR 139. Superblast. EIM - 12 x 250m (5:09/km ave), 250m walk recoveries. 13th/26, faster 250s than usual. Cadence 139. 6 minsT. RS 798. Sunny, 15°C; windy. [V]
Wed 6 Aug	6	12.23pm. BBQ Stakes Reverse in 39:06 (6:31/km) @ AHR 127 (82%), MHR 139. Invincible. Sub-threshold, 17th/36. Controlled effort, felt good. RETs won. Splits: 6:22, 6:44, 7:08, 6:48, 6:18, 5:35. Cadence 156. 18 minsT. RS 828. Sunny, 13°C; calm. [T]
Thu 7 Aug	9.3	12.38pm. Charles River to Lake Tuggeranong in 68:20 (7:21/km) @ AHR 114 (74%), MHR 129. Superblast. 750m run/ 250m walk. Scuff'n training, very easy. Splits: 7:32, 7:19, 7:18, 7:24, 7:20, 7:13, 7:12, 7:19, 7:21. Cadence 150. RS 838. Sunny, 13°C; calm. [M]
Fri 8 Aug	7	12.25pm. Race: CJ's H'cap 5k - 12th in 29:33 (5:55/km) @ AHR 132 (85%), MHR 145. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:22, 5:17, 5:17, 5:40. Hard, felt okay. 22 runners. Cadence 160. 21 minsT. Warm-up 2k. RS 780. Sunny, 12°C; calm. [T]
Sat 9 Aug	nil	Rest day. Left with Jim 11:07am for Campbelltown and the Maclin Lodge, pizzas for dinner with Bruce from the Parramatta parkrun.
Sun 10 Aug	14	8.03am. Race: 39th City to Surf 14k - 38,134th in 94:51 (6:48/km) @ AHR 123 (79%), MHR 140. Superblast. Splits: 6:55, 5:38, 6:27, 7:05, 5:34 (31:38), 6:20, 8:21, 7:36, 7:05, 8:44 (69:44), 7:04, 6:02, 5:25, 5:55 +41s. Cadence 150. 25 minsT. Dry start, light rain top of heartbreak turned heavy for ten minutes. Wary of wet roads, took it easy second half. 72,961 finishers. 156th/442 65-69. RS 833. Wet, 11-12°C; calm. [B]
Week 32	56k - Survived the City to Surf. 70 mins sub-threshold. Weight 74.1kg. 201km last 4 weeks.

Date	Kms	Comments
Mon 11 Aug	9.3	1.25pm. Charles River to Lake Tuggeranong in 76:24 (8:13/km) @ AHR 100 (65%), MHR 121. Invincible. 250m run/ 250m walk. Scuffing on tired legs. Splits: 8:28, 8:06, 8:13, 8:05, 8:10, 8:03, 8:18, 8:18, 8:16. Cadence 135. RS 822. Cloudy, 13°C; calm. [M]
Tue 12 Aug	8	12.20pm. Lake Stakes 6k in 44:36 (7:26/km) @ AHR 109 (70%), MHR 136. Superblast. Intervals - 12 x 200m, 300m walk recoveries. 24th/26. Build from about 5:30/km to 4:40/km pace. Good legs today. 5 minsT. Cadence 134. RS 810. Sunny, 13°C; calm. [V]
Wed 13 Aug	6	12.23pm. BBQ Stakes 6k in 38:06 (6:21/km) @ AHR 132 (85%), MHR 144. Novablast_5. Sub-threshold with hill walk recoveries. 14th/33. Splits: 6:11, 6:42, 6:03, 7:08, 5:31, 6:27. Good legs. 25 minsT. Cadence 159. RS 838. Cloudy, 12°C; calm. [T]
Thu 14 Aug	10	2.30pm. Charles River to Lake Tuggeranong in 72:22 (7:14/km) @ AHR 114 (74%), MHR 127. Superblast. 750m run/ 250m walk. Scuffing training, easy. Splits: 7:24, 7:19, 7:18, 7:18, 7:19, 7:08, 7:26, 7:08, 7:07, 6:49. Cadence 150. RS 825. Sunny, 14°C; calm. [M]
Fri 15 Aug	7	12.25pm. Race: Customs H'cap Fountain 5k - 4th in 29:03 (5:49/km) @ AHR 134 (86%), MHR 147. Alphafly. Sub-threshold 2 x 2k, 250m walk recovery: 5:35, 5:28 + 5:38, 5:26. Fast finish, OK legs. 29 runners. Cadence 166. 21 minsT. RS 779. Sunny, 14°C; breezy. [T]
Sat 16 Aug	5	8.02am. Tuggers Parkrun 5k - 112th in 30:33 (6:07/km) @ AHR 130 (84%), MHR 145. Superblast. Progression to sub-threshold chasing Jimmy then Roger. Splits: 6:40, 6:17, 5:57, 5:55, 5:42. Cadence 169. 16 minsT. RS 794. Sunny, 8°C; breezy. [T]
Sun 17 Aug	6.4	1.24pm. Street Orienteering, Garran in 51:10 (7:58/km) @ AHR 112 (72%), MHR 128. Invincible. A-course getting 18/25 controls. Easy effort with a fair amount of walking due to the hills. No mistakes. Cadence 137. RS 895. Sunny, 11°C; breezy. [M]
Week 33	52k - Recovered well from the City to Surf. 67 mins sub-threshold. Weight 74.4kg.
Mon 18 Aug	9.3	11.59am. Speedygeese PH, total moving 73:30 (7:54/km) @ AHR 104 (67%), MHR 122. Invincible. West side footpath intervals, 300m up and back. Very easy jogging and walking. 14 runners. Cadence. RS 822. Sunny, 11°C; breezy. [M]
Tue 19 Aug	8	12.20pm. Lake Stakes 6k in 43:00 (7:10/km) @ AHR 115 (74%), MHR 139. Superblast. EIM - 12 x 250m (4:59/km ave), 250m walk recoveries. 12th/22. Good legs, so ran 250s faster than usual. 10 minsT. Cadence 137. RS 824. Sunny, 13°C; calm. [V]
Wed 20 Aug	6	12.22pm. BBQ Stakes 6k in 40:04 (6:41/km) @ AHR 123 (79%), MHR 136. Invincible. Steady effort with hill walk recoveries. 23rd/35. Splits: 6:31, 7:01, 6:17, 7:21, 5:57, 6:51. Good legs. 4 minsT. Cadence 158. RS 821. Cloudy, 13°C; calm. [M]
Thu 21 Aug	10.2	1.14pm. Charles River to Lake Tuggeranong in 71:54 (7:03/km) @ AHR 117 (75%), MHR 130. Superblast. 750m run/ 250m walk. Scuffing training, easy. Splits: 7:13, 7:09, 7:08, 7:03, 6:50, 7:00, 7:02, 6:48, 7:08, 7:07. Cadence 151. RS 825. Overcast, 13°C; breezy. [M]
Fri 22 Aug	7	12.26pm. Race: Customs H'cap Fountain 5k - 13th in 29:30 (5:54/km) @ AHR 133 (86%), MHR 147. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:14, 5:20, 5:21, 5:19. Legs, breathing good. 29 runners. Cadence 161. 22 minsT. RS 785. Sunny, 17°C; calm. [T]
Sat 23 Aug	5	8.00am. Tuggers Parkrun 5k - 183rd in 29:32 (5:54/km) @ AHR 132 (85%), MHR 144. Superblast. Progression to sub-threshold, faster start than last week. Good legs. Splits: 6:17, 5:59, 5:56, 5:41, 5:39. Cadence 169. 22 minsT. RS 780. Sunny, 5°C; calm. [T]
Sun 24 Aug	8	3.30pm. To Calwell track, laps in lane 6, part way back in 60:28 (7:34/km) @ AHR 110 (71%), MHR 130. Novablast_5. 9 x 250m, 186m brisk walk recoveries. Splits: 7:13, 6:47, 8:05, 7:19, 7:28, 7:43, 7:29, 8:10. Cadence 140. RS 831. Cloudy, 14°C; calm. [E]
Week 34	53k - Good week. 58 mins sub-threshold. Weight 74.7kg.
Mon 25 Aug	9.1	11.51am. Speedygeese PH, total moving 67:40 (7:26/km) @ AHR 104 (67%), MHR 128. Invincible. Flagpole Relays very easy, run 3 sides, walk 2 sides. Team with Dave and Kate. Long warm-down. 17 runners. Cadence 141. RS 773. Sunny, 17°C; calm. [M]
Tue 26 Aug	8	12.20pm. Lake Stakes 6k in 42:06 (7:01/km) @ AHR 116 (75%), MHR 140. Superblast. EIM - 12 x 250m (5:02/km ave), 250m walk recoveries. 14th/30. Keeping up the idea of faster 250s. 9 minsT. Cadence 141. RS 814. Cloudy, 17°C; breezy. [V]
Wed 27 Aug	6	12.23pm. BBQ Stakes 6k in 39:28 (6:35/km) @ AHR 124 (80%), MHR 136. Invincible. Steady effort with hill walk recoveries. 18th/36. Splits: 6:36, 6:58, 6:15, 7:16, 5:41, 6:30. Good legs. 6 minsT. Cadence 160. RS 816. Cloudy, 13°C; calm. [M]
Thu 28 Aug	10.2	12.50pm. Charles River to Lake Tuggers in 73:08 (7:10/km) @ AHR 118 (76%), MHR 134. Superblast. 750m/250m. Scuffing, headwind. Splits: 7:19, 7:12, 6:58, 7:05, 7:10, 7:02, 7:11, 7:04, 7:25, 7:10. 9 minsT. Cadence 151. RS 846. Cloudy, 10°C; windy! [M]
Fri 29 Aug	7	12.25pm. Race: Customs H'cap Fountain 5k - 10th in 30:23 (6:05/km) @ AHR 127 (82%), MHR 140. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:35, 5:35, 5:50, 5:11. Strong westerly wind. 14 runners. Cadence 161. 22 minsT. RS 772. Sunny, 13°C; windy! [T]
Sat 30 Aug	5	8.02am. Tuggers Parkrun 5k - 189th in 35:54 (7:11/km) @ AHR 112 (72%), MHR 137. Invincible. 500m walk then 250m run/walks. Moving well. Splits: 8:00, 7:14, 7:09, 7:07, 6:25. Cadence 141. Warm-down 0.0k. 4 minsT. RS 804. Sunny, 6°C; calm. [M]
Sun 31 Aug	10	1.22pm. Charles River, Isabella Plains, Calwell Hill in 71:27 (7:09/km) @ AHR 118 (76%), MHR 133. Superblast. 5k steady in 32:36 then 250m run/walk intervals. Legs a little tired, better in 250s. 5 minsT. Cadence 147. RS 843. Sunny, 13°C; calm. [M]
Week 35	55k - Good week. 55 mins sub-threshold. Weight 74.7kg.
Mon 1 Sep	10.2	11.56am. Speedygeese PH, moving 76:20 (7:29/km) @ AHR 110 (71%), MHR 133. Invincible. East side 'triangle' relays in teams of 3 then 2, fairly easy. Long warm-down. 13 runners. 2 minsT. Cadence 145. RS 823. Sunny, 13°C; calm. [M]
Tue 2 Sep	8.2	12.20pm. Lake Stakes Reverse 6k in 42:26 (7:04/km) @ AHR 113 (73%), MHR 137. Superblast. EIM - 12 x 250m (5:06/km ave), 250m walk recoveries. 11th/30, fast 250s, slow walks. Cadence 138. 7 minsT. RS 799. Sunny, 13°C; breezy. [V]
Wed 3 Sep	6	12.23pm. BBQ Stakes Reverse in 38:40 (6:27/km) @ AHR 125 (81%), MHR 140. Invincible. Sub-threshold, 22nd/43. Moving well, felt good. RETs won. Splits: 6:33, 6:44, 7:02, 6:35, 6:08, 5:21. Cadence 159. 11 minsT. RS 806. Sunny, 14°C; calm. [T]
Thu 4 Sep	10.3	2.38pm. Charles River to Lake Tuggers in 74:00 (7:11/km) @ AHR 114 (74%), MHR 132. Superblast. 500m run/250m walk. Scuffing, headwind. Splits: 7:07, 6:54, 7:41, 7:01, 6:58, 6:53, 7:45, 6:47, 6:56, 7:55. Cadence 150. RS 819. Sunny, 15°C; windy! [M]
Fri 5 Sep	7	12.25pm. Race: Customs H'cap Fountain 5k - 13th in 30:18 (6:04/km) @ AHR 127 (82%), MHR 142. Superblast. Sub-threshold 4 x 1k, 250m walk recoveries: 5:43, 5:27, 5:26, 5:22. Easier 1st k. 20 runners. Cadence 160. 15 minsT. RS 770. Sunny, 14°C; calm. [T]
Sat 6 Sep	5	8.02am. Tuggers Parkrun 5k - 115th in 28:46 (5:45/km) @ AHR 136 (88%), MHR 150. Superblast. Sub-threshold into a hard effort, first km a bit crowded. Good legs. Splits: 6:10, 5:50, 5:37, 5:41, 5:32. 22 minsT. RS 782. Sunny, 9°C; calm. [T]
Sun 7 Sep	8	4.22pm. To Calwell track, laps in lane 6 in 62:12 (7:47/km) @ AHR 105 (68%), MHR 130. Novablast_5. 250m run/walk intervals fairly easy. Legs a little tired this afternoon. Cadence 134. RS 816. Sunny, 18°C; breezy. [E]
Week 36	54k - Good week. 57 mins sub-threshold. Weight 74.3kg. 214km last 4 weeks.

Date	Kms	Comments
Mon 8 Sep	10.3	11.57am. Speedygeese PH, moving 77:48 (7:33/km) @ AHR 111 (72%), MHR 133. Invincible. West side hills easy, then soccer oval strides. Long warm-down. 20 runners. 3 minsT. Cadence 144. RS 838. Sunny, 19°C; windy. [M]
Tue 9 Sep	8	12.20pm. Lake Stakes 6k in 43:12 (7:12/km) @ AHR 114 (74%), MHR 137. Superblast. EIM - 12 x 250m (5:14/km ave), 250m walk recoveries. 14th/29. Felt pretty good, moving well. 7 minsT. Cadence 139. RS 821. Sunny, 20°C; windy. [V]
Wed 10 Sep	6	12.23pm. BBQ Stakes 6k in 40:26 (6:44/km) @ AHR 122 (79%), MHR 138. Invincible. Steady, 17th/27. Need a fair bit of walking on the muddy bits. Splits: 6:39, 6:55, 6:21, 8:01, 6:03, 6:19. 8 minsT. Cadence 156. RS 822. Light rain, 9°C; cool. [T]
Thu 11 Sep	6.5	3.20pm. Charles River out 3k in 17:48 (5:56/km) @ AHR 118 (76%), MHR 131. Superblast. Then 7 x 200m return at about 5:40/km pace, 300m walk recoveries. Moderate session, felt okay. Cadence 169. RS 700. Sunny, 14°C; calm. [M]
Fri 12 Sep	7	12.24pm. Race: Customs H'cap Fountain 5k - 7th in 29:47 (5:57/km) @ AHR 129 (83%), MHR 143. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:26, 5:23, 5:30, 5:14. A bit faster. 22 runners. Cadence 161. 19 minsT. RS 768. Sunny, 14°C; calm. [T]
Sat 13 Sep	5.5	8.00am. Tuggers Parkrun 5k - 128th in 29:05 (5:49/km) @ AHR 135 (87%), MHR 148. Superblast. Progression to sub-threshold, crowded early. Good legs. Splits: 6:16, 5:47, 5:52, 5:43, 5:26. Cadence 169. 23 minsT. RS 785. Sunny, 5°C; calm. [T]
Sun 14 Sep	7.1	8.00am. Woden Town parkrun trial 5k in 38:54 (7:47/km) @ AHR 109 (70%), MHR 129. Invincible. Run out, walk back. Tired legs. About 20 runners. Warm-down via the track. Splits: 6:41, 6:36, 7:41, 9:08, 9:00. Cadence 140. RS 848. Sunny, 6°C; calm. [M]
Week 37	50k - Good training week. 60 mins sub-threshold. Weight 74.3kg.
Mon 15 Sep	10	11.54am. Speedygeese PH, total moving 72:03 (7:12/km) @ AHR 111 (72%), MHR 130. Invincible. Flagpole Relays taking it very easy, in teams of 3 then 2. Long warm-down. 24 runners. Cadence 135. RS 800. Sunny, 19°C; calm. [M]
Tue 16 Sep	8	12.20pm. Lake Stakes 6k in 43:13 (7:12/km) @ AHR 112 (72%), MHR 137. Superblast. EIM - 12 x 250m (5:11/km ave), 250m walk recoveries. 20th/31. Felt good, moving well. 6 minsT. Cadence 140. RS 807. Overcast, a few drops of rain, 16°C; windy. [V]
Wed 17 Sep	6	12.23pm. BBQ Stakes 6k in 37:53 (6:19/km) @ AHR 133 (86%), MHR 144. Invincible. Sub-threshold effort, hill walk recoveries. 13th/44. Splits: 6:18, 6:34, 6:03, 6:45, 5:23, 6:43. Good legs. 30 minsT. Cadence 160. RS 840. Sunny, 15°C; breezy. [T]
Thu 18 Sep	9	4.08pm. To Calwell track, laps in lane 2 in 77:00 (8:33/km) @ AHR 100 (65%), MHR 129. Invincible. 250m runs with 500m walks between. Took it easy, a bit sore from yesterday's run. Cadence 128. RS 856. Sunny, 14°C; calm. [E]
Fri 19 Sep	7	12.25pm. Race: Customs H'cap Fountain 5k - 15th in 31:15 (6:15/km) @ AHR 128 (83%), MHR 141. Superblast. Sub-threshold 4 x 1k, 250m walk recoveries: 5:43, 5:44, 5:53, 5:28. Easier effort. 22 runners. Cadence 159. 18 minsT. RS 800. Sunny, 17°C; windy. [T]
Sat 20 Sep	5	8.01am. Tuggers Parkrun 5k - 166th in 31:21 (6:16/km) @ AHR 130 (84%), MHR 141. Superblast. Slow start then steady, caught Jim at 1.8k. Splits: 7:00, 6:11, 6:06, 6:02, 6:02. Cadence 167. 19 minsT. RS 815. Sunny, 10°C; windy. [T]
Sun 21 Sep	7.3	8.03am. Woden parkrun 2nd trial 5k in 31:36 (6:19/km) @ AHR 129 (83%), MHR 144. Superblast. 3k at sub-threshold then 4 x 250m, 250m walk recoveries. Splits: 5:47, 5:41, 5:39, 7:12, 7:17. Cadence 150. 18 minsT. RS 815. Cloudy, 9°C; breezy. [T]
Week 38	52k - Good week, more sub-T. 91 mins sub-threshold. Weight 73.9kg.
Mon 22 Sep	10.3	11.55am. Speedygeese PH, total moving 77:30 (7:32/km) @ AHR 110 (71%), MHR 129. Invincible. Reconciliation Place hill repeats very easy, low HR. Long warm-down. 16 runners. Cadence 144. RS 828. Sunny, 14°C; windy. [M]
Tue 23 Sep	8	12.20pm. Lake Stakes 6k in 41:32 (6:55/km) @ AHR 114 (74%), MHR 140. Superblast. EIM - 12 x 250m (4:58/km ave), 250m walk recoveries. 12th/26. Faster 250s today. 8 minsT. Cadence 141. RS 789. Fine, 14°C; calm. [V]
Wed 24 Sep	6	12.23pm. BBQ Stakes 6k in 41:26 (6:54/km) @ AHR 125 (81%), MHR 137. Invincible. Recovery run, longer walks. 25th/41. Splits: 6:46, 7:07, 6:38, 7:47, 5:53, 7:01. Feeling yesterday's run. 10 minsT. Cadence 153. RS 863. Sunny, 18°C; windy. [M]
Thu 25 Sep	10	2.00pm. Clockwise Lake Tuggers from HD carpark in 74:33 (7:27/km) @ AHR 116 (75%), MHR 128. Superblast. 750m run/250m walk. Scuffing easy. Splits: 7:37, 23, 29, 23, 19, 04, 25, 37, 32, 36. Cadence 148. RS 865. Sunny, 17°C; windy! [M]
Fri 26 Sep	7	12.24pm. Race: Customs H'cap Fountain 5k - 3rd in 30:05 (6:01/km) @ AHR 133 (86%), MHR 145. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:17, 5:44, 5:39, 5:12. Westerly! 25 runners. Cadence 162. 21 minsT. RS 800. Sunny, 20°C; windy! [T]
Sat 27 Sep	nil	Rest day (first for a while). Timekeeping at Tuggers parkrun then AFL viewing with Jimmy, Brisbane beating Geelong.
Sun 28 Sep	7	4.37pm. Clockwise Lake Tuggers from Skatepark in 41:24 (5:55/km) @ AHR 132 (85%), MHR 138. Alphafly. Sub-threshold effort. After MotoGP Japan. Splits: 5:56, 5:49, 5:49, 5:52, 5:58, 5:56, 5:59. Cadence 169. 35 minsT. RS 781. Sunny, 19°C; breezy. [T]
Week 39	48k - OK, looking forward to track. 74 mins sub-threshold. Weight 72.9kg.
Mon 29 Sep	9	11.53am. Speedygeese PH, total moving 73:30 (8:10/km) @ AHR 98 (63%), MHR 122. Invincible. Flagpole Relays very easy, short legs, team with Kate, Thelma and Dave. Long warm-down. 16 runners. Cadence 125. RS 800. Sunny, 18°C; calm. [M]
Tue 30 Sep	8	12.20pm. Lake Stakes 6k in 39:14 (6:32/km) @ AHR 130 (84%), MHR 146. Superblast. 3 x 1k plus 5 x 250m, 250m walk recoveries. 5:49, 5:21, 5:37, (5:16/km 250s). Moving well. 8th/30. 23 minsT. Cadence 149. RS 850. Sunny, 22°C; breezy. [T]
Wed 1 Oct	6	12.23pm. BBQ Stakes Reverse in 41:52 (6:59/km) @ AHR 117 (75%), MHR 128. Invincible. 32nd/43. Longer walks, testing an easier effort. Others won. Splits: 6:58, 7:15, 7:24, 7:00, 6:53, 6:09. Cadence 154. RS 816. Sunny, 16°C; windy. [M]
Thu 2 Oct	10.4	11.54am. Speedygeese PH, total 79:24 (7:38/km) @ AHR 111 (72%), MHR 133. Invincible. West side court 5 relays, short course in a team with Neil and Mike, very easy. Long warm-down. 13 runners. Cadence 145. RS 847. Cool, 10°C; windy. [M]
Fri 3 Oct	7	12.25pm. Race: Customs H'cap Fountain 5k - 9th in 29:59 (6:00/km) @ AHR 130 (84%), MHR 142. Alphafly. Sub-threshold 4 x 1k, 250m walk recoveries: 5:20, 5:36, 5:47, 5:11. Westerly! 25 runners. Cadence 161. 20 minsT. RS 780. Sunny, 15°C; windy! [T]
Sat 4 Oct	nil	Rest day. Timekeeper at Tuggers parkrun.
Sun 5 Oct	10	1.30pm. Anticlockwise Lake Tuggers from Skatepark in 66:30 (6:39/km) @ AHR 128 (83%), MHR 137. Superblast. Steady run with a few short walks. Not used to continuous running. Cadence 162. 32 minsT. RS 851. Warm, 24°C; breezy. [M]
Week 40	50k - Good week. 75 mins sub-threshold. Weight 73.2kg. 200km last 4 weeks.

Date	Kms	Comments
Mon 6 Oct	9.3	11.59am. Speedygeese PH, total moving 64:06 (6:54/km) @ AHR 118 (76%), MHR 136. Invincible. Reconciliation Place hill repeats at a steady effort. Long warm-down. 23 runners. Cadence 150. 13 minsT. RS 813. Cloudy, 22°C; windy. [M]
Tue 7 Oct	8	12.20pm. Lake Stakes Reverse 6k in 40:08 (6:41/km) @ AHR 123 (79%), MHR 142. Superblast. 3 x 1k plus 5 x 250m, 250m walk recoveries. 5:51, 5:30, 5:32, (5:14/km 250s). Moving well. 1st/26. 17 minsT. Cadence 147. RS 823. Sunny, 15°C; breezy. [T]
Wed 8 Oct	6	12.23pm. BBQ Stakes 6k in 38:48 (6:28/km) @ AHR 132 (85%), MHR 144. Invincible. Sub-threshold effort, hill walk recoveries. 19th/46. Splits: 6:22, 6:47, 6:04, 7:15, 5:39, 6:29. Good legs. 28 minsT. Cadence 159. RS 854. Sunny, 21°C; breezy. [T]
Thu 9 Oct	nil	Rest day. Starter at Masters' track. First meeting of the season. Big numbers, good to see!
Fri 10 Oct	8	12.25pm. Race: Customs H'cap Fountain 5k - 1st in 28:41 (5:44/km) @ AHR 137 (88%), MHR 147. Alphafly. Sub-threshold into race effort. 24 runners. Splits: 5:41, 5:52, 6:07, 5:37, 5:22. Cadence 170. 35 kph westerly. 25 minsT. RS 786. Sunny, 20°C; windy! [B]
Sat 11 Oct	7.3	5.49pm. Out/back via shops to Isabella Heights in 56:40 (7:46/km) @ AHR 108 (70%), MHR 126. Invincible. Scuffing recovery effort with random walk breaks. Timing at parkrun in the morning. Cadence 141. RS 838. Sunny, 19°C; windy. [M]
Sun 12 Oct	nil	Rest day. Exciting finish to the Bathurst 1000.
Week 41	38k - Recovery week. 83 mins sub-threshold. Weight 73.4kg.
Mon 13 Oct	10.2	11.56am. Speedygeese PH, total moving 73:12 (7:11/km) @ AHR 107 (69%), MHR 131. Invincible. Flagpole 320m laps, walk one side for recovery. Easy jogging. Long warm-down. 16 runners. Cadence 133. RS 768. Sunny, 17°C; breezy. [M]
Tue 14 Oct	7.8	11.10pm. Lake Stakes 6k in 43:12 (7:12/km) @ AHR 115 (74%), MHR 140. Superblast. EIM - 12 x 250m (5:13/km ave), 250m walk recoveries. 1st/33. Early timekeeper's run. Good legs. 10 minsT. Cadence 137. RS 828. Sunny, 18°C; windy. [T]
Wed 15 Oct	6	12.23pm. BBQ Stakes 6k in 38:12 (6:22/km) @ AHR 134 (86%), MHR 145. Invincible. Sub-threshold effort, hill walk recoveries. 12th/43. Splits: 6:20, 6:40, 5:57, 7:03, 5:25, 6:39. Good legs. 31 minsT. Cadence 159. RS 853. Sunny, 22°C; calm. [T]
Thu 16 Oct	5.8	6.05pm. Race: ACT Masters' 3000m - 13th in 15:54.47 (5:18/km) @ AHR 145 (94%), MHR 154. Vaporfly. Splits: 5:07, 5:23, 5:24. Chasing Robbie who got away (15:16). Hard, legs OK. Cadence 172. 2k warm-up with AW, racewalk w-down 700m in 4:49. RS 769. Warm, 25°C; breezy. [B]
Fri 17 Oct	7	12.26pm. Race: Customs H'cap Fountain 5k - 9th in 29:10 (5:50/km) @ AHR 133 (86%), MHR 145. Alphafly. Sub-threshold into hard effort. 32 runners. Splits: 5:45, 5:51, 6:04, 5:56, 5:34. Cadence 167. 28 kph westerly. 23 minsT. RS 776. Sunny, 27°C; windy. [B]
Sat 18 Oct	5	8.03am. Woden Town parkrun #1 - 45th/102 in 31:09 (6:14/km) @ AHR 132 (85%), MHR 145. Invincible. 3k at sub-threshold then 4 x 250m, 250m walk recoveries. Splits: 5:46, 5:51, 5:49, 6:53, 6:45. Cadence 158. 21 minsT. RS 822. Sunny, 14°C; calm. [T]
Sun 19 Oct	5.7	9.58am. Street Orienteering, Duffy in 44:36 (7:49/km) @ AHR 114 (74%), MHR 132. Invincible. Did a C course clockwise then a D course anticlockwise, very easily, running and walking. No mistakes. Cadence 132. RS 892. Sunny, 17°C; calm. [M]
Week 42	47k - Okay week and 3000m race. 98 mins sub-threshold. Weight 73.9kg.
Mon 20 Oct	7.6	11.57am. Speedygeese PH, total 55:42 (7:20/km) @ AHR 110 (71%), MHR 132. Invincible. Very easy west side court 8 relays, 250m loops, with Madelaine. Recovery run. 17 runners. Cadence 148. RS 806. Sunny, 29°C; breezy. [M]
Tue 21 Oct	8	12.20pm. Lake Stakes 6k in 41:54 (6:59/km) @ AHR 113 (73%), MHR 138. Superblast. EIM - 12 x 250m (5:04/km ave), 250m walk recoveries. 9th/30. Moving well, legs good after warming up. 7 minsT. Cadence 138. RS 789. Overcast, 23°C; breezy. [T]
Wed 22 Oct	6	12.23pm. BBQ Stakes 6k in 38:59 (6:30/km) @ AHR 133 (86%), MHR 145. Invincible. Sub-threshold, hill walk recov. 12th/41. Splits: 6:22, 6:49, 6:21, 7:08, 5:45, 6:27. Good legs. 30 minsT. Cadence 157. RS 864. Overcast, drops of rain, 21°C; breezy. [T]
Thu 23 Oct	4.5	6.00pm. Race: ACT Masters' 1500m - 19th in 7:23.74 (4:56/km) @ AHR 137 (88%), MHR 149. Vaporfly. Chasing Mark W who got away. Felt good. 2k warm-up. Racewalk 1000m warm-down in 7:35. Cadence 174. RS 675. Mild, 18°C; breezy. [B]
Fri 24 Oct	7	12.26pm. Race: Customs H'cap Fountain 5k - 4th in 28:12 (5:38/km) @ AHR 133 (86%), MHR 141. Alphafly. Sub-threshold, easier than usual. 22 runners. Splits: 5:44, 5:35, 5:39, 5:36, 5:35. Cadence 170. 22 minsT. RS 750. Sunny, 18°C; light breeze. [T]
Sat 25 Oct	5.6	8.01am. Tuggers Parkrun 5k - 268th in 66:53 (11:57/km) @ AHR 78 (50%), MHR 125. Invincible. Parkwalker with Tailwalker (Mike K), slow back with a late starter, incl short run. Splits: 11:34, 11:14, 11:37, 12:04, 7:39. Cadence 94. RS 932. Sunny, 9°C; calm. [E]
Sun 26 Oct	nil	Rest day. Yard work. Raining in the afternoon.
Week 43	39k - OK 1500m and CJs. 65 mins sub-threshold. Weight 73.8kg.
Mon 27 Oct	nil	Rest day, travel to Wagga.
Tue 28 Oct	6	5.00pm. Wagga - Horsley Dr, Plumpton Rd, Boat Club, Lake west side in 39:06 (6:31/km) @ AHR 128 (83%), MHR 139. Invincible. Steady with two short photo stops. Cadence 163. RS 834. Warm, 28°C; windy. [M]
Wed 29 Oct	6.2	4.39pm. Wagga - (car service day) Fay Ave, Kooringal Rd, Lake O/B, Horsley Dr in 41:36 (6:43/km) @ AHR 125 (81%), MHR 137. Invincible. Scuffing early, three short stops. Cadence 159. RS 839. Warm, 22°C; breezy. [M]
Thu 30 Oct	nil	Rest day. Visiting the Museum of the Riverina with Mum and Anne.
Fri 31 Oct	nil	Rest day. Yard work, pruning etc.
Sat 1 Nov	nil	Rest day. Family day with A, J and Mum.
Sun 2 Nov	nil	Rest day. Family day.
Week 44	12k - Easy week, no sub-threshold. Weight 74.4kg. 136km last 4 weeks.

Date	Kms	Comments
Mon 3 Nov	nil	Rest day. Drive back to Canberra.
Tue 4 Nov	8.2	12.19pm. Lake Stakes Reverse 6k including 2k warm-up in 74:30 (9:05/km) @ AHR 94 (61%), MHR 128. Invincible. Very easy with quite a bit of walking, finishing last by a good distance. Cadence 114. RS 854. Overcast, 12°C; windy, some light rain. [M]
Wed 5 Nov	30.2	12.14pm. A Long Walk! Good Sydney Marathon test in 6:09:40 (12:14/km) @ AHR 96 (62%), MHR 126. Invincible. Bus to Belco then walk to Tuggers bus depot via Corkwoods, Arboretum, Weston Creek, Fisher. Sunny behind, so okay. Legs pretty good. Cadence 65. RS 1175. Sunny, 19°C; breezy. [M]
Thu 6 Nov	4	7.20am. Short early slow walk, home to Ashley Dr via Charles River and back in 54:40 (13:40/km) @ AHR 61 (39%), MHR 84. Archies. Long stop at the shops, staying out of the sun. Cadence 101. RS 834. Sunny, 24°C; breezy. [M]
Fri 7 Nov	nil	Walk Belconnen from R4 bus to Joy and Mal's. Drive to CH, late night.
Sat 8 Nov	nil	Rest day. Taxi to NCH in the morning.
Sun 9 Nov	nil	Rest day ======== NCH.
Week 45	43k - The long walk week. Weight 74.8kg.
Mon 10 Nov	nil	Rest day ======== NCH.
Tue 11 Nov	nil	Rest day ======== NCH.
Wed 12 Nov	nil	Rest day ======== NCH.
Thu 13 Nov	nil	Rest day ======== NCH.
Fri 14 Nov	nil	Rest day ======== NCH.
Sat 15 Nov	nil	Rest day ======== NCH.
Sun 16 Nov	nil	Rest day ======== NCH.
Week 46	0k - First zero week for a few years. Weight 76.0kg.
Mon 17 Nov	nil	Rest day ======== NCH.
Tue 18 Nov	nil	Rest day ======== NCH.
Wed 19 Nov	nil	Rest day ======== NCH.
Thu 20 Nov	1.1	11.17am. Short test walk - a lap of 'the block' anti-clockwise - Mary Potter, Hayden drive in 15:36 (13:40/km) @ AHR 87 (39%), MHR 93. Superblast. Very easy. Cadence 55. RS 834. Sunny, 25°C; breezy. [M]
Fri 21 Nov	2.8	10.53am. Bush loop clockwise to Purdie St then anti-clockwise around Mary Potter in 32:51 (11:44/km) @ AHR 84 (39%), MHR 94. Superblast. Steady walking with a few stops. Cadence 105. RS 986. Cloudy, 14°C; breezy. [M]
Sat 22 Nov	2.9	11.13am. Easy walk with Joy and Mal from the cafe near the Ginninderra parkrun O/B west over the wooden footbridge in 41:22 (14:15/km) @ AHR 73 (39%), MHR 94. Superblast. Coffee afterwards. Cadence 105. RS 1040. Cloudy, 16°C; breezy. [M]
Sun 23 Nov	3.1	2.00pm. Three clockwise laps of Mary Potter, Silvia Curley loop in 29:24 (9:29/km) @ AHR 104 (67%), MHR 131. Superblast. Included 4 short runs within the walk. Cadence 121. RS 986. Sunny, 26°C; breezy. [M]
Week 47	10k - Mostly walking. Weight 76.5kg.
Mon 24 Nov	nil	Rest day ======== NCH.
Tue 25 Nov	5.2	6.17pm. Three clockwise laps of Mary Potter then exploring a bit of the bush tracks to Gungahlin Dr in 49:54 (9:36/km) @ AHR 107 (69%), MHR 136. Superblast. Looking for a segment, couldn't find it. Cadence 118. RS 1027. Sunny, 28°C; breezy. [M]
Wed 26 Nov	6.1	6.09pm. Intervals, using a segment on the bikepath near the stadium. 3 x 600m, walk back recoveries. Last two at 6:12/km and 5:57/km. 60:03 (9:51/km) @ AHR 106 (68%) MHR 144. Superblast. Happy with this. Cadence 115. RS 1043. Sunny, 24°C; windy. [V]
Thu 27 Nov	nil	Rest day ======== NCH.
Fri 28 Nov	nil	Rest day. Left for Joy and Mal's after lunch and jigsaw completion!
Sat 29 Nov	nil	Day at Joy and Mal's, watching TV, planning trip and Uber Eats Thai for dinner.
Sun 30 Nov	4	5.57pm. To Calwell shops, back through church in 33:20 (8:20/km) @ AHR 110 (71%), MHR 137. Invincible. 10 x 200m, walk 200m recoveries. Times: 73, 73, 73, 79, 71, 75, 74, 76, 75, 78. Cadence 134. 4 minsT. RS 917. Cold, 12°C; breezy. [E]
Week 48	15k - The long road back begins here. Weight 76.8kg. 68km last 4 weeks.

Date	Kms	Comments
Mon 1 Dec	3	6.32pm. Theo trail, Conder O/B, Theo trail in 26:06 (8:42/km) @ AHR 108 (70%), MHR 129. Novablast_5. Easy 'scuffin' for 2k, then 1k of walking. Getting better at Scuffin'. Splits: 7:21, 7:27, 11:15. Cadence 139. 14 minsT. RS 940. Cool, 13°C; breezy. [E]
Tue 2 Dec	6 1	12.10pm. Lake Stakes Reverse 6k in 53:51 (8:58/km) @ AHR 94 (61%), MHR 104. Superblast. Brisk walk, 33rd/40. Start with Rog & Peter, then paced by Thommo + Jimmy. Moving well. Splits: 8:53, 8:28, 8:46, 8:55, 8:37, 9:15. Cadence 123. RS 844. Sunny, 18°C; calm. [M] 6.15pm. Race: CR Xmas Relays: First leg of 940m for Pubrunners 'Orange' team in 5:18 (5:38/km) @ AHR 132 (85%), MHR 148. Superblast. Happy with that, finished 3rd-last, passed one runner. Legs felt pretty good. Cadence 167. RS 744. Sunny, 20°C; calm. [B]
Wed 3 Dec	6	2.13pm. BBQ Stakes Reverse 6k in 58:40 (9:47/km) @ AHR 98 (63%), MHR 115. Invincible. 45th/46. Walk, slowed 2nd half due to sore shins, feeling tired. Others won. Splits: 9:23, 9:35, 9:56, 9:45, 9:47, 9:45. Cadence 120. RS 948. Warm, 24°C; breezy. [M]
Thu 4 Dec	1	6.30pm. Race: ACT Masters' 1000m race-walk - 4th in 8:01.00 (8:00/km) @ AHR 110 (71%), MHR 127. Novablast_5. Late decision to race, moderate effort staying ahead of Browny. Michelle 4:16! Cadence 135. RS 882. Warm, 27°C; breezy. [B]
Fri 5 Dec	5	12.10pm. Race: Customs H'cap 5k - 9th in 43:12 (8:38/km) @ AHR 109 (70%), MHR 138. Alphafly. Sub-threshold, 10 x 200m, walk 200m. 25 runners. Times: 70, 71, 70, 68, 69, 66, 69, 67, 67, 69. Cadence 129. 5 minsT. RS 942. Hot, 33°C; westerly wind! [T]
Sat 6 Dec	5.3	8.03am. Tuggers Parkrun 5k - 202nd/341 in 36:53 (7:23/km) @ AHR 118 (76%), MHR 136. Vaporfly Next%3. Deeks' quarters - 8 x 400m, walk 200m recoveries. Times for the 400s: 2:43, 2:29, 2:29, 2:35, 2:28, 2:25, 2:32, 2:38. Moving well. Splits: 7:04, 7:28, 7:34, 7:00, 7:47. Cadence 146. Warm-down 0.0k. 7 minsT. RS 870. Hot, 27°C; calm. [V]
Sun 7 Dec	2	3.50pm. SCT Annual Turkey Run - 1.998k in 20:33 (10:17/km) @ No HR data. Cadence 119. Steady walk following Peter Forster. Tired. Single track course was twisty. Good attendence, 44 runners. Course set-up warm-up. Sunny, 26°C; calm. [M]
Week 49	29k - Going well. Good parkrun workout. Weight 75.8kg.
Mon 8 Dec	nil	Rest day. Margaret's memorial service at lunch time. Lift from Jim, with Bryan.
Tue 9 Dec	6	12.10pm. Lake Stakes 6k - 20th in 54:15 (9:03/km) @ AHR 105 (68%), MHR 133. Invincible. Sub-threshold, 11 x 200m, walk 200m. 24 runners. Times: 73, 76, 80, 74, 75, 77, 81, 85, 72, 72, 73. Legs not great. Cadence 129. 2 minsT. RS 949. Hot, 31°C; breezy. [T]
Wed 10 Dec	5.8	5.40pm. BBQ Stakes 6k Xmas Relays in 29:24 (9:48/km) @ No watches or HR data. Invincible. In a team with Andrew Walker (running second), Fast walk with Peter D, finished mid-pack. 2.8k warm-down walk. Cloudy, 27°C; breezy. [T]
Thu 11 Dec	3	6.05pm. Race: ACT Masters' 2k race-walk Handicap- ??th in 16:21 (8:10/km) @ AHR 111 (72%), MHR 126. Vaporfly. Splits: 7:57, 7:35. Started last, finished last. Cadence 133. Earlier, 1k of the 3000m in 5:41. RS 906. Mild, 16°C; breezy. [B]
Fri 12 Dec	5	12.21pm. Race: Customs H'cap 5k - 9th in 36:48 (7:22/km) @ AHR 117 (75%), MHR 135. Alphafly. Sub-threshold 2.5k, 1k and 2 x 200m intervals. Paces: (6:25, 6:19), 6:07, 6:34, 6:18, 5:56. A few drops of rain. 14 runners. Cadence 150. 3 minsT. RS 861. Damp, 17°C; breezy. [T]
Sat 13 Dec	5.4	8.03am. Tuggers Parkrun 5k - 175th/274 in 36:58 (7:24/km) @ AHR 119 (77%), MHR 137. Superblast 2. Ran to 2k in 13:04, then 7 x 200m with 200m walk recoveries. Moving well. Splits: 6:57, 6:13, 8:25, 7:34, 7:49. Cadence 148. 7 minsT. RS 880. Mild, 16°C; calm. [T]
Sun 14 Dec	5	6.22pm. Out to the bus stop near the Isabella Plains shops in 46:20 (9:16/km) @ AHR 100 (65%), MHR 132. Invincible. Scuffing running 9 x 200m with 400m walk recoveries. Tired legs today. A struggle. Cadence 127. RS 927. Sunny, 25°C; breezy. [E]
Week 50	30k - Getting there, slowly. Weight 75.5kg.
Mon 15 Dec	5	11.54am. Speedygeese PH, total moving 57:30 (11:30/km) @ AHR 84 (54%), MHR 102. Invincible. West side short hills, walk up and down. Recovery day. Garmin suggested a rest day. 16 runners. Cadence 99. RS 966. Sunny, 23°C; breezy. [E]
Tue 16 Dec	6	12.12pm. Lake Stakes 6k - 10th in 50:03 (8:21/km) @ AHR 107 (69%), MHR 132. Superblast. Sub-threshold, 14 x 200m, walk 200m. 29 runners. Times: 73, 71, 75, 69, 74, 72, 80, 76, 71, 71, 75, 71, 72, 75. Legs good. Cadence 134. 2 minsT. RS 893. Warm, 22°C; breezy. [T]
Wed 17 Dec	6	12.10pm. BBQ Stakes 6k in 63:59 (10:40/km) @ AHR 93 (60%), MHR 112. Invincible. 45th/46. Walk, very easy effort due to the heat. Legs pretty good. Splits: 10:15, 10:24, 10:10, 10:57, 10:40, 10:30. Cadence 117. RS 992. Hot, 27°C; breezy. [E]
Thu 18 Dec	3.6	6.40pm. Race: ACT Masters' Mile - 9th in 12:56.84 (8:03/km) @ AHR 115 (74%), MHR 121. Superblast. Race-walked at a solid effort. Splits: 2:58, 3:15, 3:17, 3:17. Also the 2k turkey race-walk easy. Cadence 136. RS 925. Sunny, 36°C; breezy. [M]
Fri 19 Dec	6	12.15pm. Race: Customs H'cap 5k - ?th in 41:44 (8:21/km) @ AHR 112 (72%), MHR 136. Alphafly. Sub-threshold, 10 x 200m, walk 200m recoveries. 19 runners. Times: 74, 72, 73, 71, 73, 72, 69, 74, 73, 71, 73, 86. Cadence 136. 5 minsT. RS 935. Hot, 36°C; windy. [T]
Sat 20 Dec	nil	Rest day. A timekeeper at Tuggers parkrun. Xmas party at Joy and Mal's from 5pm. Another warm day.
Sun 21 Dec	7.4	6.32pm. Out via Calwell shops to Charles River in 29:54 (7:29/km) @ AHR 120 (77%), MHR 127. Invincible. Easy scuffing all the way, low HR. Slow walk back afterwards. Splits: 7:32, 7:33, 7:25, 7:20. Cadence 161. RS 898. Mild, 21°C; light rain. [E]
Week 51	34k - Slow and steady. Weight 75.5kg.
Mon 22 Dec	6	11.43am. Speedygeese PH, total moving 61:20 (10:13/km) @ AHR 87 (56%), MHR 119. Novablast. West side court 5 relays, short loop, run down the hill, walk up. With Andrew W and Dave W. 20 runners. Cadence 105. RS 889. Sunny, 25°C; breezy. [E]
Tue 23 Dec	6	12.13pm. Lake Stakes 6k - 10th in 48:40 (8:07/km) @ AHR 108 (70%), MHR 135. Superblast. Sub-threshold, 14 x 200m, walk 200m. 27 runners. Times: 72, 73, 74, 70, 73, 72, 76, 75, 69, 67, 69, 65, 67, 67. Legs okay. Cadence 135. 3 minsT. RS 876. Warm, 25°C; windy. [T]
Wed 24 Dec	nil	Rest day. Drive to Wagga. Busy on the road!
Thu 25 Dec	5	8.00am. Wagga Parkrun 5k - 101st/141 in 37:32 (7:30/km) @ AHR 119 (77%), MHR 137. Superblast. Deeks' quarters - 8 x 400m, walk 200m recoveries. Pace for the 400s: 6:20, 6:06, 6:21, 6:30, 6:04, 6:30, 6:22, 6:33. Moving well. Splits: 7:41, 6:51, 7:39, 7:47, 7:12. Cadence 148. Warm-down 0.0k. 13 minsT. RS 893. Cool, 14°C; windy. [T]
Fri 26 Dec	7	3.18pm. Wagga - Horsley Dr, Lake east side O/B, Kooringal Rd, Stanley St in 61:09 (8:44/km) @ AHR 112 (72%), MHR 135. Invincible. EIM, 3 x 800m + 7 x 200m, 200m walks. Scuffing. Cadence 135. 5 minsT. RS 978. Sunny, 23°C; windy. [E]
Sat 27 Dec	5	8.00am. Wagga Parkrun 5k - 129th/191 in 35:43 (7:09/km) @ AHR 122 (79%), MHR 139. Superblast. Run 2k then 8 x 200m, walk 200 recoveries. Good legs, not fit. Splits: 6:14, 6:07, 8:06, 7:26, 7:33+. Cadence 151. 13 minsT. RS 871. Sunny, 15°C; breezy. [T]
Sun 28 Dec	5	5.58pm. Wagga - Fay Ave, Kooringal Rd, Lake Rd in 48:42 (9:44/km) @ AHR 99 (64%), MHR 127. Superblast. 6 x 200m steady, 400m walk recoveries, walk back warm-down. Performance condition +2. Cadence 121. RS 964. Sunny, 29°C; windy. [E]
Week 52	34k - Signs of improvement. 29 mins sub-threshold. Weight 75.5kg. 127km last 4 weeks.

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

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

Numbers: Stats for the year will be here.

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

[V] - The Verheul Method of interval training.
[M] - MAF heart-rate run (below 125 for me).
[T] - Sub-threshold effort, HR 131 to 139.
[B] - Race or hard interval session etc.
[E] - Recovery 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 155. The highest recorded in 2025 is 154 on April 26 sprinting at the end of a parkrun. Height 186cm.