Ewen's Running Diary - 2026

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

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

My running goal for 2026 - Race 5k faster than 27 minutes.

Links to all my online diaries: 1981, 1982, 1983, 1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991, 1992, 1993, 1994, 1995, 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, 2017, 2018, 2019, 2020, 2021, 2022, 2023, 2024, 2025, 2026

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


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

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

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

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


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

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

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


DateKms Comments 
Mon
23 Mar		 7 11.58am. Speedygeese PH, total moving 66:30 (9:30/km) @ AHR 106 (69%), MHR 130. Invincible. Rose Gardens 200s, mostly walking with some short runs on the footpath. 16 runners. Cadence 121. RS 1007. Sunny, 23°C; calm. [E]
Tue
24 Mar		 6 12.11pm. Lake Stakes 6k in 55:24 (9:14/km) @ AHR 99 (64%), MHR 120. Superblast. Walk with John, Thommo and Rog, chasing Kenny. 26th from 26. Splits: 8:37, 8:53, 9:20, 9:30, 9:30, 9:24. Cadence 123. RS 914. Sunny, 23°C; calm. [E]
Wed
25 Mar		 6 12.06pm. BBQ Stakes 6k in 55:58 (9:20/km) @ AHR 103 (67%), MHR 126. Novablast_5. 15th/37. Brisk walk with Rog, Thommo, Bob and Jen. Steady effort. Splits: 9:09, 8:48, 9:18, 9:50, 9:20, 9:02. Cadence 121. RS 961. Sunny, 26°C; calm. [E]
Thu
26 Mar		 nil Rest day. Rainy in the afternoon. Tax appointment in the morning.
Fri
27 Mar		 5 12.05pm. Customs H'cap 5k - 24th in 51:17 (10:15/km) @ AHR 85 (55%), MHR 105. Invincible. Easy walking with Thommo, Rog and Bob. Splits: 9:56, 10:16, 10:04, 10:25, 10:27. 25 runners. Cadence 119. RS 872. Damp, 10°C; windy. [E]
Sat
28 Mar		 5 8.03am. Woden Town parkrun - 395th/448 in 51:32 (10:18/km) @ AHR 89 (58%), MHR 113. Superblast. Easy to quick walk, with Thommo (500th), Jimmy, Rog, Bob. Splits: 10:43, 10:23, 10:12, 8:32, 9:10. Cadence 115. RS 917. Sunny, 7°C; calm. [T]
Sun
29 Mar		 6.3 2.40pm. Theo trail down to Christmas St, back via primary school, Theo shop in 75:15 (11:57/km) @ AHR 90 (58%), MHR 117. Invincible. Slow easy walking. Legs a little on the tired side. Cadence 110. RS 1075. Sunny, 22°C; calm. [E]
Week 13 32k - Okay week. Weight 75.5kg.
Mon
30 Mar		 8.3 11.54am. Speedygeese PH, total moving 76:54 (9:16/km) @ AHR 107 (69%), MHR 127. Novablast. Reconciliation Place ramp runs, walk up the hill, run down. Long warm-up. 18 runners. Cadence 127. RS 991. Sunny, 19°C; calm. [E]
Tue
31 Mar		 6 12.11pm. Lake Stakes 6k in 56:36 (9:26/km) @ AHR 96 (62%), MHR 112. Superblast. Walk with Thommo and Rog, chasing Lloyd. 23rd from 26. Splits: 9:01, 9:12, 9:40, 9:32, 9:34, 9:30. Cadence 123. RS 906. Sunny, 21°C; calm. [E]
Wed
1 Apr		 6 12.08pm. BBQ Stakes Reverse 6k in 53:57 (9:00/km) @ AHR 108 (70%), MHR 128. Invincible. 8th/42. Fast walk with Thommo, Rog, Bob and Jen. A few short runs. Splits: 9:12, 9:30, 9:22, 8:47, 8:37, 7:59. Cadence 126. RS 971. Sunny, 23°C; calm. [E]
Thu
2 Apr		 nil Appointment CC, 12 noon.
Fri
3 Apr		 5 12.05pm. Customs H'cap 5k - 24th in 47:15 (9:27/km) @ AHR 97 (63%), MHR 113. Invincible. Steady solo walking, finishing mid-field. Splits: 9:22, 9:22, 9:18, 9:33, 9:32. 25 runners. Cadence 124. RS 917. Sunny, 22°C; calm. [E]
Sat
4 Apr		 5 8.02am. Tuggers parkrun 5k - 248th/363 in 36:57 (7:23/km) @ AHR 121 (79%), MHR 136. Superblast. Run 800m then fartlek run/walk, random distances. Splits: 7:05, 7:31, 7:28, 7:25, 7:16. Cadence 143. 4 minsT. RS 894. Overcast, 13°C; calm. [T]
Sun
5 Apr		 8 12.47pm. Charles River loop around Tugg Homestead in 90:45 (11:20/km) @ AHR 89 (58%), MHR 104. Invincible. Easy effort walking all the way. A little tired but otherwise okay. Cadence 112. RS 1009. Cloudy, 17°C; calm. [E]
Week 14 38k - Okay week, happy with the parkrun. Weight 75.6kg.
Mon
6 Apr		 7 11.49am. Speedygeese PH, total moving 59:30 (8:30/km) @ AHR 101 (66%), MHR 129. Novablast_5. Soccer oval steady laps, 200s then 100s with 100m walk recoveries. Felt okay. 14 runners. Cadence 131. RS 859. Cloudy, 14°C; calm. [E]
Tue
7 Apr		 6 12.11pm. Lake Stakes Reverse 6k in 56:36 (9:26/km) @ AHR 93 (60%), MHR 106. Superblast. Steady walk with Thommo. 22nd from 24. Splits: 9:27, 9:21, 9:23, 9:24, 9:30, 9:20. Cadence 123. RS 877. Sunny, 23°C; calm. [E]
Wed
8 Apr		 6 12.04pm. BBQ Stakes 6k in 53:55 (8:59/km) @ AHR 107 (69%), MHR 132. Novablast_5. 6th/44. Brisk solo walk, 75m run every 200m. Splits: 9:16, 9:15, 9:02, 9:32, 7:54, 8:31. Cadence 129. RS 962. Sunny, 22°C; calm. [E]
Thu
9 Apr		 7.5 11.35am. Theo trail, Calwell Hill, Is Plains to Southpoint shops in 86:30 (11:32/km) @ AHR 89 (58%), MHR 107. Invincible. Easy effort walking all the way. A little tired but otherwise okay. Cadence 111. RS 1026. Sunny, 24°C; calm. [E]
Fri
10 Apr		 5 12.00pm. Customs H'cap 5k - 20th in 41:46 (8:21/km) @ AHR 110 (71%), MHR 131. Invincible. Fartlek, about 75m runs and 125m walks. Westerly. Splits: 8:22, 8:09, 8:36, 8:16, 8:18. 25 runners. Cadence 134. RS 919. Sunny, 21°C; windy. [E]
Sat
11 Apr		 5 8.01am. Tuggers parkrun 5k - 240th/384 in 36:40 (7:20/km) @ AHR 117 (76%), MHR 135. Superblast. Run 800m then fartlek run/walk, random distances. Splits: 7:03, 7:39, 7:42, 7:13, 7:05. Cadence 145. 2 minsT. RS 858. Sunny, 14°C; breezy. [T]
Sun
12 Apr		 6.5 12.47pm. Johnson Drive out/back via the shops in 74:45 (11:30/km) @ AHR 85 (55%), MHR 99. Invincible. Easy effort walking all the way. A little tired but otherwise okay. Cadence 111. RS 978. Sunny, 13°C; breezy. [E]
Week 15 43k - Okay week and parkrun 5k. Weight 75.4kg.
Mon
13 Apr		 nil Rest day. Dr's appointment 12 noon.
Tue
14 Apr		 6 12.11pm. Lake Stakes 6k in 52:03 (8:41/km) @ AHR 105 (68%), MHR 126. Superblast. Walk with a short run every 200 metres. 25th from 37. Splits: 8:50, 8:39, 9:05, 8:31, 8:29, 8:29. Cadence 129. RS 911. Sunny, 18°C; calm. [E]
Wed
15 Apr		 6 12.05pm. BBQ Stakes 6k in 55:58 (9:20/km) @ AHR 101 (66%), MHR 123. Novablast_5. 17th/41. Walk with Rog and Thommo, short runs to keep up. Splits: 9:34, 9:26, 8:54, 9:09, 9:21, 8:52. Cadence 123. RS 942. Sunny, 19°C; calm. [E]
Thu
16 Apr		 6.3 11.55am. Speedygeese PH, total moving 70:06 (11:08/km) @ AHR 88 (57%), MHR 107. Novablast_5. Court 3 hill repeats, started run down, walk up, then moved to all walking. Tired. 12 runners. Cadence 109. RS 979. Sunny, 20°C; calm. [E]
Fri
17 Apr		    
Sat
18 Apr		   8.00am. Race: Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning. Usually a parkrun 5k on Saturday morning.
Sun
19 Apr		    
Week 16 ??k -


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

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

Numbers: Stats for the year will be here.

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

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