How a Wombat runs ... A 2009 running blog

Date	Kms	Comments
Mon 29 Dec	16	Speedygeese. Early 8k warm-up with Geoff, Miranda & Ruth to Kingston in 51:20 (6:25/km) @ AHR 118 - felt tired. Group warm-up, then 6 x 600m hill circuit, south of east rose gardens - moderate to hard, then warm-down - 51:14 @ AHR 130 (78%), MHR 158. Felt OK. Warm, 21°C; breezy. [B]
Tue 30 Dec	7	7.40pm. Johnson Dr 7k tempo in 35:51 (5:07/km) @ AHR 138 (83%), MHR 150. Frees. Felt OK/good. First km warming up. Standing HR low (64) before starting. RS 707. Mild, 16°C; breezy. [U]
Wed 31 Dec	16	2.35pm. From Molonglo Reach with Ruth, to Airport then clockwise East and Central Basin LBG. 1:42:12 (6:23/km) @ AHR 116 (70%), MHR 128. Very easy. Felt OK. Gelato and coffee after at the new café near Rec Place. Met a couple of Ruth's Tri friends, new to Canberra - Jodie and Lance. Mild, 16°C; windy. [L]
Thu 1 Jan	10	1.30pm. Rose Cottage 10 progression (5 easy, 5 hard). 59:52 @ AHR 131 (79%). Splits: 32:24 (6:29/km) @ AHR 124 / 27:28 (5:30/km) @ AHR 139 (84%), MHR 150. Felt less than OK. Warm, 19°C; very windy. [M]
Fri 2 Jan	8.2	7pm. Wagga. Meadow St, Lake Rd, past primary school, walking path west side of Lake Albert to boat club, Plumpton Rd to Mum's. 47:55 (5:51/km) @ AHR 122 (74%), MHR 131. Felt OK. RS 713. Warm, 16°C; breezy. [L]
Sat 3 Jan	nil	Working on boat shed in the morning. In the afternoon a movie with the family: The Day The Earth Stood Still - quite a change from The Curious Case of Benjamin Button, and much shorter.
Sun 4 Jan	8.2 10	11.15am. Wagga. Same run as Friday 2nd, but at upper aerobic effort. Slow last 2k due to the heat. 45:22 (5:32/km) @ AHR 139 (84%), MHR 148. Felt OK. RS 769. Hot, 29°C; sunny, breezy. [U] 8pm. Rose Cottage 10, easy in 59:58 (6:00/km) @ AHR 123 (74%), MHR 135. Felt OK. RS 738. Quite a few out enjoying the relative cool of the evening. Warm, 25°C; calm. [L]
Week 1	75k - A good week to start 2009. The heat at Wagga a bit much.
Mon 5 Jan	16	Speedygeese. Early 7k warm-up with Geoff, west PH to LBG, Rec Place in 43:30 @ AHR 124. Group warm-up. 4 laps of a 935m circuit west PH - alternating 100m easy, 200m fast (more or less with Kelley). 3,740m in 17:39 (4:43/km) @ AHR 150 (91%), MHR 159. Frees. Felt OK. 2k warm-down. Hot, 25°C; breezy. [B]
Tue 6 Jan	10	8pm. Rose Cottage 10 as 7k easy, 3k tempo. 58:54 (5:53/km) @ AHR 125 (75%), MHR 147. Splits: 43:16 (6:11/km) @ AHR 121 / 15:37 (5:12/km) @ AHR 141 (85%). Felt OK. Asics 2130s. Warm, 24°C; calm. [L]
Wed 7 Jan	12	8.10pm. Rose Cottage 12, easy in 1:11:11 (5:56/km) @ AHR 123 (74%), MHR 140. Felt OK. Max HR on the long climb to half-way turn (just past tunnel under Monaro Hwy). RS 730. Warm, 24°C; breezy. [L]
Thu 8 Jan	7.5	Race: Interclub/Masters' 1500m. C-grade. 11th in 5:55.56. Frees. Felt less than OK. AHR 147 (89%), MHR 157. Very disappointing. Started slow and stayed slow. Splits: 94, 96, 96, 70 (300m). Headwind home straight. 1.5k warm-up, 4.5k warm-down, first 3k on bush-tracks behind stadium. Cool, 10°C; windy. [B]
Fri 9 Jan	12	7.30pm. Rose Cottage 12, easy in 1:11:14 (5:56/km) @ AHR 122 (74%), MHR 134. Felt good - not sure why. The cool weather? Kept it easy though. RS 724. Cool, 12°C; breezy. [L]
Sat 10 Jan	13.5	9am. Stromlo XC course. Intervals with Geoff and Roger A. 5k warm-up in 29:22 @ AHR 125. 3 x 1000m (using easier first km of the 2k loop), 1k recoveries in 8:36 and 8:55. Handicap starts. 3:53, 3:54, 3:58 - AHR, MHRs: 147, 156 / 152, 160 / 151, 160. Frees. Felt good/OK. Legs pretty tired in the last one. HRs very similar to the session on 6 December. 2.5k warm-down in 14:45 @ AHR 128. Mild, 13°C; breezy. [B]
Sun 11 Jan	14	9.10am. From War Memorial, easy with Aki - right Ainslie track, Duntroon, Wetlands, Kings Ave. 1:32:06 (6:35/km) @ AHR 120 (73%), MHR 129. Felt less than OK. Legs tired. RS 789. Warm, 17°C; calm. [L]
Week 2	85k - Bad 1500, good Stromlo session. Weight 74.0kg.
Mon 12 Jan	16.6	Speedygeese. Early 8k warm-up with Geoff & Ruth, Kingston and back in 50:48 @ AHR 117. Group warm-up. Same 100/200 session as last Monday, but easier - minimal pace variation due to niggly right hamstring. 3,740m in 18:28 (4:56/km) @ AHR 144 (87%), MHR 154. Felt OK. 2k warm-down. Warm, 19°C; breezy. [L] [U]
Tue 13 Jan	7.4	Track, Calwell. 2.5k warm-up with Karen in 16:20. Drills (in shade), 4 x strides. In lane six - 5 x 200m 'fast', full recovery (237m slow walk in 4 minutes). Frees. 37.6, 37.1, 36.4, 37.2, 37.5. Felt OK/good. Hamstring OK. Losing form/speed last 50m. 2.5k warm-down with Kathy & Jack in 14:33. Hot, 30°C; breezy. [B]
Wed 14 Jan	14	7pm. Molonglo Reach with Ruth, clockwise East & Central Basin LBG very easy. 1:30:36 (6:28/km) @ AHR 118 (72%), MHR 127. Felt OK. Some quad soreness from yesterday's session. RS 764. Hot, 32°C; calm. [L]
Thu 15 Jan	12	8.05pm. Rose Cottage 12 upper aerobic in 1:06:49 (5:34/km) @ AHR 137 (83%), MHR 148. Felt OK. Headwind up the hill. It felt cool after working in 36° today. High AHR. RS 763. Warm, 21°C; windy. [U]
Fri 16 Jan	12	7.20pm. Rose Cottage 12, easy in 1:12:15 (6:01/km) @ AHR 122 (74%), MHR 133. Felt OK, although tired. A welcome cool change blew in half way through the run. RS 735. Mild, 18°C; breezy. [L]
Sat 17 Jan	13.3	9am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 29:33 @ AHR 126. 3 x 1000m - from 800m mark of 1k loop to 800m mark of 2k loop (avoiding a fresh southerly). Slightly harder course than last Saturday. 1k recoveries (7:41 - 7:14). First two with Geoff, last one chasing. 3:58, 3:59, 4:05 - AHR, MHRs: 151, 158 / 152, 159 / 151, 158. Frees. Felt OK, but tired. 3.3k warm-down in 22:26 @ AHR 124. Mild, 9°C; breezy. [B]
Sun 18 Jan	16	7.20pm. Rose Cottage 16, easy in 1:35:36 (5:59/km) @ AHR 127 (77%), MHR 140. Felt OK except for stiff legs and niggly calves. Lovely evening. Many enjoying it. RS 759. Warm, 23°C; breezy. [M]
Week 3	91k - Good week. Two pleasing fast sessions. Weight 74.0kg.
Mon 19 Jan	17	Speedygeese. Early 8k warm-up with Geoff & Ruth, Kingston and back in 48:54 @ AHR 116. Group warm-up. Same 100/200 session as last Monday, with minimal pace variation. 3,740m in 17:58 (4:48/km) @ AHR 148 (90%), MHR 157. Frees. Felt OK, but tired. 2k warm-down. Hot, 27°C; breezy. [L] [U]
Tue 20 Jan	10	8.10pm. Rose Cottage 10, easy in 61:09 (6:07/km) @ AHR 120 (73%), MHR 132. Felt OK. After storms - dark coming back. Frees. Laughed at by a Kookaburra on the single-track. RS 734. Warm, 19°C; wet. [L]
Wed 21 Jan	15.2	5.15pm. From Rydges Civic with Ruth, easy to Molonglo River's new bike path, back in 1:32:37 (6:06/km) @ AHR 121 (73%), MHR 131. Felt OK, despite the heat. Niggly calves. RS 737. Hot, 29°C; breezy. [L]
Thu 22 Jan	12	7.10pm. Rose Cottage 12 upper aerobic in 1:05:01 (5:25/km) @ AHR 134 (81%), MHR 146. Felt OK/good. Better than last Thursday, but tired last 3k. Caught in storm. RS 726. Warm, 21°C; very wet. [U]
Fri 23 Jan	8	8.20pm. Tharwa Dr Bridge, very easy in 49:43 (6:13/km) @ AHR 117 (71%), MHR 130. Felt less than OK. Bad at the start, middle OK, tired finish. Ran after another storm. RS 727. Humid, 22°C; damp. [L]
Sat 24 Jan	14	9am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 29:37 @ AHR 130. 3 x 1000m (first km of 2k loop), 1k recoveries in 8:05 and 8:35. Times: 4:04, 4:00, 4:03 - AHR, MHRs: 153, 159 / 152, 161 / 151, 162. Frees. Hard! Felt less than OK. Tired. Legs uncooperative. 2.5k warm-down in 16:25 @ AHR 128. Warm, 20°C; windy. [B]
Sun 25 Jan	15 4	8.30am. Masters - Campbell Park. 3k course as a warm-up, then 6k course x 2 at a steady pace. 1:24:58 (5:40/km) @ AHR 132 (80%), MHR 147. Felt OK. Better than yesterday! Mild, 14°C; humid. [M] 7.30pm. Calwell High out/back, recovery. 25:08 (6:17/km) @ AHR 114 (69%). Warm, 25°C; calm. [L]
Week 4	95k - Intervals were a struggle. Weight 74.0kg. 346km last 4 weeks.

Date	Kms	Comments
Mon 26 Jan	16.6	8.03am. From Zoo, anti-clockwise LBG. 15.5k in 1:28:55 (5:44/km) @ AHR 131 (79%), MHR 146. Felt OK. Quick early trying to catch group - did so when they stopped at Lotus Bay. 1.1k warm-down in 6:54. Enjoyed coffee/gelato after at Rec Place café with Ruth, Margaret, Cathy and Graham. Warm, 20°C; calm. [M]
Tue 27 Jan	7.4	Track, Calwell. 2.5k warm-up with Karen, 16:45. Drills. 2 x 200m with Karen: 45, 44. 3 x 10 second hills (need a steeper hill - bitumen maybe). 2 x strides. Lane six - 4 x 200m 'fast', full recovery (237m walk in 3:35). Frees. 37.9, 37.8, 36.8, 37.1. Felt OK - lactic in the last one. 2.5k warm-down, 15:50. Hot, 31°C; breezy. [B]
Wed 28 Jan	14	7.50pm. Rose Cottage 14, easy in 1:34:10 (6:44/km) @ AHR 123 (74%), MHR 138. Felt bad. Tired. Walked some hills. Acrid smell of bushfire smoke. Saw softshoeshuffle. RS 827! Hot, 28°C; smoky. [L]
Thu 29 Jan	5.2	8.55pm. After Masters T & F (I was meet director) - easy anti-clockwise flat run around AIS in 29:18 (5:38/km). Frees. No HR data. Felt OK/good. Hot, 28°C; breezy. [L]
Fri 30 Jan	12	8.07pm. Rose Cottage 12, easy in 1:13:25 (6:07/km) @ AHR 125 (75%), MHR 138. Felt OK. Venus and a crescent moon in the western sky over a silhouette of the Brindabellas. RS 765. Hot, 30°C; calm. [L]
Sat 31 Jan	13	9am. Stromlo XC course. Intervals with Geoff. 5k warm-up in 28:54 @ AHR 132. 1000, 2000, 1000 using 2k loop. (1k/2k recovery - 8:05, 14:40). Times: 4:10, 9:23, 4:13 - AHR, MHRs: 148, 157 / 154, 162 / 154, 161. Frees. Hard. Felt OK, although tired after the 2000. 1k warm-down in 7:30. Hot, 26°C; calm to breezy. [B]
Sun 1 Feb	14.1 8	7.40am. From War Memorial, easy with Aki - right Ainslie track (short), Duntroon, Wetlands, Kings Ave. 1:30:15 (6:24/km) @ AHR 118 (72%), MHR 128. Felt OK. RS 755. Warm, 22°C; calm. [L] 7.30pm. Tharwa Dr Bridge, very easy in 52:35 (6:34/km) @ AHR 114 (69%), MHR 122. Felt OK. The Bungendore Doctor (easterly breeze) made it feel pleasantly cool. RS 749. Mild, 22°C; breezy. [L]
Week 5	90k - Unlike me to complain about the heat! Weight 73.0kg.
Mon 2 Feb	12.5	Speedygeese. Early 5.5k warm-up with Geoff - LBG and PH in 35:40 @ AHR 119. Group warm-up. 4 sets of 20/20 sec sprints x 4 (holding back on these). 4 x 10 second hills (hard). A better hill than Calwell, but not quite steep enough. Frees. Felt OK. 1k warm-down. Hot, 30°C; breezy. [M]
Tue 3 Feb	10	7.30pm. Rose Cottage 10, easy in 60:37 (6:04/km) @ AHR 126 (76%), MHR 139. Felt bad first half, OK second. Splits: 32:10 - 28:27. Tired. RS 764. Warm, 20°C; breezy. [L]
Wed 4 Feb	13	6.15pm. From Regatta Pt with Ruth, easy to Molonglo River and back in 1:21:09 (6:15/km) @ AHR 120 (73%), MHR 130. Felt OK. Cooling breeze sprang up 2nd half. RS 749. Hot, 30°C; calm to breezy. [L]
Thu 5 Feb	9.7	8pm. Race: ACT Masters' 3000m in 13:00.05 (4:20/km) @ AHR 154 (93%), MHR 162. Frees. Felt OK. A couple of twinges from the lower right calf. Splits: 4:10, 4:28, 4:22. AHR, MHRs: 147, 153 / 155, 158 / 158, 162. Caught by Bronwyn (and left for dead) in the last 800m. 1.5k warm-up (need more, but too hot). Easy 5.2k warm-down around AIS with Geoff & Ruth in 33:15 (6:24/km) @ AHR 116 (70%). Hot, 33°C; calm. [B]
Fri 6 Feb	12	8pm. Rose Cottage 12, easy in 1:13:20 (6:07/km) @ AHR 122 (74%), MHR 136. Felt OK/good. Legs quite springy first 4k (yesterday's race?). Right calf crampy. Very hot for 8pm! RS 745. Hot, 34°C; calm. [L]
Sat 7 Feb	17.3	6.40am. Met Steve, CJ and Michael on Theodore track - ran up north side of Rob Roy (walked), then a short-cut home. Felt OK. Hills slow. 1:59:55 (6:56/km) @ AHR 128 (77%), MHR 148. Warm, 25°C; calm. [M]
Sun 8 Feb	7 10	9.20am. Stromlo XC course. 5k "fun" run at tempo effort in 24:25 (4:53/km) @ AHR 145 (88%), MHR 153. Frees. Felt OK. Splits: 11:52 - 12:33. 2k warm-up in 12:15, no warm-down. RS 708 (similar to a tempo run on 29 January last year - 710 - so that's good). Hot, 31°C; breezy. [U] 7.35pm. Rose Cottage 10 in 64:12 (6:25/km) @ AHR 119 (72%). Felt OK. RS 764. Hot, 32°C; calm. [L]
Week 6	91k - OK week but the 3000m was slow. Weight 73.5kg.
Mon 9 Feb	16.3	Speedygeese. 8k warm-up with Geoff, Miranda & Ruth to Kingston in 52:32 (6:34/km) @ AHR 113. 3 laps of the 935m west circuit (easy). 4 x 10 second hills (hard). Frees. Felt OK. 1.5k warm-down. Warm, 21°C; breezy. [L]
Tue 10 Feb	9.7	Track, Calwell. 2.5k warm-up in 16:05. Strides. 10 x 200m in lane six at 1500m race-pace, 237m walk/jog recoveries in 2:00. 45.4, 45.7, 44.4, 44.6, 45.1, 43.2, 44.7, 45.0, 44.6, 44.7. AHR 127 (77%), MHR 147. Frees. Felt OK/good. 2.5k warm-down with Kathy in 14:11. Mild, 20°C; breezy. [B]
Wed 11 Feb	13	6pm. From Regatta Pt with Ruth, very easy - Molonglo River, Wetlands, Central Basin LBG in 1:23:29 (6:25/km) @ AHR 114 (69%), MHR 123. Felt OK. RS 732. Mild, 14°C; breezy. [L]
Thu 12 Feb	8.5	Race: Masters' 1500m. Last in 6:03.49. Frees. Felt OK for one lap, then bad. AHR 150 (91%), MHR 158. Not sure why I was so slow. Tired? Splits: 92, 98, 104, 69 (300m). Headwind home straight. 2k warm-up. Later, 5000m race-walk in 29:49.61 (5:58/km) @ AHR 149 (90%), MHR 159. Felt OK. Cool, 8°C; windy. [B]
Fri 13 Feb	nil	Well, left home with the intention of jogging 4k or so, but stopped at the shop (400m) and walked home. Low AHR - 95 (58%). Legs felt OK. Cool, 10°C; breezy.
Sat 14 Feb	11.5	Race: Masters' 3000m. 10th in 12:26.26 (4:09/km) @ AHR 156 (94%), MHR 167. Frees. Felt good/OK. 2nd M50. Splits: 4:05, 4:09, 4:12. AHR, MHRs: 147, 157 / 159, 162 / 162, 167. Fun race. Being rested helped. Nadine set a good pace (I dropped off in last km), managed to hold off Gary in a sprint finish. 3.3k warm-up. 5.2k warm-down around AIS in 31:33 (6:24/km) @ AHR 126 (76%). Cool, 11°C; windy. [B]
Sun 15 Feb	16.1	10.25am. From War Memorial, easy with Aki - right Ainslie track, Duntroon, Wetlands, Comm Ave. 1:45:27 (6:33/km) @ AHR 122 (73%), MHR 135. Felt OK, although tired. RS 799. Mild, 15°C; windy. [L]
Week 7	75k - Two races: bad 1500, good 3000. Weight 73.5kg.
Mon 16 Feb	16.5	Speedygeese. 8k warm-up with Miranda to Kingston in 49:42 (6:13/km) @ AHR 122 (73%). Federation Mall 40/80s (easy); lake w'down. 8.5k in 51:45 (6:05/km) @ AHR 123 (74%), MHR 142. Mild, 13°C; windy. [L]
Tue 17 Feb	12	Track, Calwell. 2.5k w'up in 15:51. 5 x 100m. 15 laps of lane 6 (6,555m) in 32:19 (4:56/km) @ AHR 147 (88%), MHR 152. Frees. Felt OK. Head-wind up the "hill". 2.5k w'down in 15:21. Mild, 16°C; windy. [U]
Wed 18 Feb	7	7.15pm. Johnson Dr 7k - easy in 43:12 (6:10/km) @ AHR 120 (72%), MHR 135. Felt OK, although tired. Decided on the run not to do the planned 10k. RS 741. Mild, 20°C; breezy. [L]
Thu 19 Feb	9	Race: Masters' 1500m race walk - 4th in 8:17.05 (5:32/km) @ AHR 153 (92%), MHR 158. Frees. Felt OK. Legs dead warming down (2k) so didn't race the 800m. 3000m handicap as a tempo run - 13:36ish (4:32/km) @ AHR 149 (89%), MHR 161. The temptation to catch Ruth in the last lap was too much. Splits: 4:29, 4:34, 4:33. AHR, MHRs: 142, 151 / 152, 153 / 153, 161. Felt OK/good. 1k warm-down. Warm, 22°C; calm. [B] [U]
Fri 20 Feb	nil	Rest day.
Sat 21 Feb	5 4.3	4pm. Stromlo XC course. 5k warm-up in 28:39 (5:44/km) @ AHR 134 (80%). Canned the idea of running intervals - too hot and didn't feel great. Hot, 24°C; breezy. [M] 7.15pm. Ran to Calwell - 2k in 11:56 @ AHR 120 (72%). 3 x 100m. Lower back sore, so no intervals! Strange as it was OK at Stromlo. 2k home in 12:39 @ AHR 123 (74%). Mild, 16°C; windy. [L]
Sun 22 Feb	4.1	1pm. One of my ugliest runs ever. Lower back painful, so ran with a very short Cliffy shuffle on the Theodore fire trail. Almost stopped after a few metres. Movement slightly better during the second half. 24:55 (6:05/km) @ AHR 121 (72%), MHR 134. Warm, 20°C; calm. [L]
Week 8	58k - Not the greatest week. Weight 74.0kg. 314km last 4 weeks.

Date	Kms	Comments
Mon 23 Feb	nil	Back too sore to run. Well, maybe a short ugly Cliffy shuffle would have been possible...
Tue 24 Feb	3	7pm. TFT 3k (my CCC course) in 18:27 (6:09/km) @ AHR 130 (78%), MHR 143. Not pretty. Walked 1k to loosen the back. Another Cliffy shuffle. I'm pretty sure it's a pinched sciatic nerve (left side). There's referred pain down the back of the right leg. Most trouble standing up after sitting. Also when first walking. Seemed improved early this morning, but some 'over stretching' made it worse. RS 800. Warm, 21°C; calm. [M]
Wed 25 Feb	6	7pm. TFT 3k x 2 in 35:55 (5:59/km) @ AHR 132 (79%), MHR 145. Walk 1k warm-up. Can't run fast. Slightly longer Cliffy shuffle 2nd half. Splits: 18:42 - 17:13. Happy to be running. RS 790. Warm, 20°C; windy. [M]
Thu 26 Feb	9.4	Track, Calwell. 2.5k w'up with Karen in 15:55. Light stretching. 10 laps of lane 6 (4,370m) in 23:09 (5:18/km) @ AHR 138 (83%), MHR 145. Frees. Felt OK - back improved such that faster running with only minor irritation is possible. Head-wind up "hill". 2.5k w'down with Kathy in 13:27 @ AHR 136. Warm, 22°C; windy. [U]
Fri 27 Feb	7.6	6pm. PH to LBG, clockwise lap of Central Basin, back to PH in 46:36 (6:08/km) @ AHR 124 (74%), MHR 132. Felt OK. Back still feels tight. Have stretches and core strength to do. Warm, 23°C; breezy. [L]
Sat 28 Feb	17	8.30am. From War Memorial with Ruth - right Ainslie track, Campbell Pk, Duntroon, Wetlands, Comm Ave. 1:48:12 (6:22/km) @ AHR 119 (71%), MHR 135. Felt OK. Back improving. RS 757. Warm, 21°C; calm. [L]
Sun 1 Mar	13	9.20am. Stromlo. Easy running - one lap reverse on grass track; with Geoff watching Jogalong; long warm-down with Thea. 1:23:08 (6:24/km) @ AHR 121 (72%), MHR 140. Back improving. Warm, 19°C; breezy. [L]
Week 9	56k - A week that improved - from bad to happy. Weight 74.0kg.
Mon 2 Mar	14	Speedygeese. 8k warm-up with Geoff & Miranda to Kingston in 49:53 (6:14/km) @ AHR 123 (74%), MHR 133. Group warm-up. Short intervals, east Rose Gdns, very easy. Short warm-down. 6k in 34:47 (5:48/km) @ AHR 125 (75%), MHR 145. Felt less than OK. Tired. Lower back niggly. Warm, 21°C; breezy. [L]
Tue 3 Mar	12	7.20pm. Rose Cottage 12, easy in 1:13:03 (6:05/km) @ AHR 125 (75%), MHR 140. Felt OK. Back much better than yesterday. Almost pain-free. Very tired! Worked 11 hours. RS 761. Warm, 24°C; calm. [L]
Wed 4 Mar	nil	Tired after working for 10 hours. Decided a rest day and early night would be more beneficial than driving 66k to race 800m, or even doing a short run from home.
Thu 5 Mar	13.6	Track, Calwell. Out/back Rose Cottage, back at Louisa Lawson turn. Second half tempo. 8.9k in 49:14 (5:32/km) @ AHR 138 (83%). Splits: 27:00 / 22:14 (5:00/km) @ AHR 146 (87%), MHR 153. Frees. Felt OK. Back improved during run. Turned when I saw Kathy - after she passed me, more or less kept up. Drills. 5 laps of lane six (2,185m) in 12:38 (5:47/km) @ AHR 133. 2.5k w'down with Kathy in 13:29 @ AHR 133. Mild, 16°C; windy. [U]
Fri 6 Mar	8	7.40pm. Tharwa Dr Bridge, easy in 48:32 (6:04/km) @ AHR 122 (73%), MHR 132. Felt OK/good. Back good - hardly noticeable. RS 740. Mild, 16°C; calm. [L]
Sat 7 Mar	16.5	9am. War Memorial with Aki - Ainslie track, Campbell Pk, Duntroon, Wetlands, Comm Ave. 1:35:28 (5:47/km) @ AHR 131 (78%), MHR 154. Felt good. Easy 6k, then faster (1k in 5:25 @ AHR 137). RS 758. Mild, 15°C; calm. [M]
Sun 8 Mar	12	8.35am. From Old Parly House with R2B - Kingston, Wetlands, East Basin, New PH in 1:07:48 (5:39/km) @ AHR 134 (80%), MHR 148. Felt OK/good. Lower back niggly overnight, OK on run. RS 757. Mild, 16°C; calm. [M]
Week 10	76k - A better week. Lower back improving. Weight 74.0kg.
Mon 9 Mar	6 13	2pm. TFT 3k x 2 in 34:43 (5:47/km) @ AHR 135 (81%), MHR 148. Walk 1k to/from. Felt OK. Back good. Splits: 17:41/17:02. Better than Wednesday 25 Feb. RS 781. Warm, 22°C; breezy. [U] 6.45pm. Rose Cottage 13 in 1:25:36 (6:35/km) @ AHR 123 (74%), MHR 142. Felt bad. Tired. Lots of walking on this one. Half expected to struggle. RS 810. Warm, 21°C; breezy. [L]
Tue 10 Mar	12	7.20pm. Rose Cottage 12, steady in 1:09:57 (5:50/km) @ AHR 128 (77%), MHR 140. Felt OK. Was to be upper aerobic but too tired. Full moon rising over hills in the east. RS 746. Mild, 18°C; breezy. [M]
Wed 11 Mar	8	7.30pm. Tharwa Dr Bridge, easy in 48:10 (6:01/km) @ AHR 120 (72%), MHR 129. Felt good. RS 722 - quite good for a lower aerobic run on this course (best of 708). Mild, 16°C; breezy. [L]
Thu 12 Mar	5	Track, Calwell. 2.5k w'up with Karen & Grace in 16:11 (6:28/km) @ AHR 112 (67%), MHR 120. Light drills using small plastic hurdles. Felt OK. 2.5k w'down in 15:24 (6:10/km) @ AHR 115 (69%), MHR 122. Warm, 25°C; calm. [L]
Fri 13 Mar	nil	Rest day. Travelled to Leura with John, Diana and Roger. Chat to Don Roach, Andrew Lloyd and Jim Moody at the Carrington when collecting race-packs. Ate in - Lasagne, one beer.
Sat 14 Mar	45	Race: Six Foot Track. 680th in 6:23:23 (8:31/km). Felt good first 16k, OK next 10k, bad last 19k. Lots of walking along the Black Range. Uphill walking was slow. Switched to 'plan B' (sub-7) soon after Pluvi. Good weather. Splits: Nellies (1.7k) 21:45, Megalong Valley Rd (8.1k) 53:36, Pinnacle Hill (10k) 1:04:37, Cox's River (15.5k) 1:42:22, Mini-Mini summit (20k) 2:30:33, Pluviometer (26k) 3:30:50, Caves Rd (37.9k) 5:18:20. Mild to warm - a welcome cooling breeze on the Black Range and light rain last 5k. Katoomba - 15 to 22°C. [B]
Sun 15 Mar	nil	Quads sore, but not as bad as last year! 2k walk to/from newsagent with Roger. Early stop for coffee/strudle at the Schwarz Bakery in Wentworth Falls. Stopped at Goulburn for pie and coffee.
Week 11	89k - Happy to finish my 6th Six Foot (buckle year). Weight 74.0kg.
Mon 16 Mar	nil	Painful quads - worse than yesterday. Couldn't have run. A slow walk to and from the shop.
Tue 17 Mar	nil	Quads still sore! I thought I might be doing an easy run by Tuesday, but no way.
Wed 18 Mar	nil	Groundhog Day. Thankfully the quads show some signs of improvement. Walked 34 minutes from home around the trail behind Theodore. Downhill walking not pretty! Lovely afternoon.
Thu 19 Mar	8	6.30pm. Tharwa Dr Bridge, very easy in 52:06 (6:31/km) @ AHR 120 (72%), MHR 133. A slow shuffle. Quads sort of OK, but legs generally pretty dead and lifeless. RS 782. Warm, 24°C; calm. [L]
Fri 20 Mar	3	6.45pm. TFT 3k in 16:53 (5:38/km) @ AHR 134 (80%), MHR 146. Legs much better. Frees. RS 754. Also, walked 7k easy (70 mins) earlier in the afternoon. Mild, 21°C; breezy. [M]
Sat 21 Mar	14.7	9am. From Molonglo Reach with Ruth and Roy - easy run to Wetlands, Comm Bridge, towards Airport and back. 1:32:54 (6:19/km) @ AHR 121 (72%), MHR 133. Felt OK/good. Some calf tightness last bit, but legs generally good. Stood in the river afterwards. RS 765. Mild, 17°C; calm. [L]
Sun 22 Mar	16.5	9am. War Memorial with Aki - Ainslie track, Campbell Pk, Duntroon, Wetlands, Comm Ave. 1:36:15 (5:50/km). No HR data (lost strap). Felt OK. Easy early, then faster (1k in 5:22). Mild, 17°C; calm.
Week 12	42k - Quicker recovery from 6' this year. Weight 74.0kg. 263km last 4 weeks.

Date	Kms	Comments
Mon 23 Mar	6 13.7	9am. TFT 3k x 2. 33:47 (5:38/km). Frees. Felt OK. 17:25/16:22. Mild, 16°C; breezy. [M] 4.30pm. Speedygeese. 7k warm-up with Geoff, Ruth & Miranda in 43:48 (6:15/km). 6.7k with group in 41:46 (6:14/km), relays easy. 2 x 10 sec hill sprints. Felt OK to bad. Very tired! Warm, 24°C; breezy. [L]
Tue 24 Mar	6 11.6	9.30am. TFT 3k x 2. 33:19 (5:33/km). Frees. Felt good. 16:45/16:34. Warm, 20°C; calm. [M] 4.30pm. Track, Calwell. 2.5k w'up with Karen & Kathy in 15:39. Drills. 10 laps of lane 6 (4,370m) in 23:56 (5:29/km) @ AHR 138 (83%), MHR 147. Short rest, then 5 laps (2,185m) in 12:49 (5:52/km) @ AHR 133 (80%). Frees. Felt OK, although tired. 2.5k w'down with Kathy in 14:12 @ AHR 134. Hot, 26°C; windy. [U]
Wed 25 Mar	6 13	9am. TFT 3k x 2. 34:06 (5:41/km) @ AHR 137. Frees. Felt OK. 17:24/16:42. RS 781. Warm, 18°C; calm. [U] 6pm. Rose Cottage 13 in 1:20:27 (6:11/km) @ AHR 132 (79%), MHR 143. Felt OK. Legs quite good, but HR high for pace - probably due to this morning's run. RS 817. Warm, 21°C; calm. [M]
Thu 26 Mar	6 14.3	9am. TFT 3k x 2. 33:37 (5:36/km) @ AHR 138. Frees. Felt OK. 17:12/16:25. RS 774. Warm, 18°C; calm. [U] 7.45pm. Race: ACT Masters' 1 hour. 12,136m in 60:00 (4:57/km) @ AHR 151 (90%), MHR 158. Asics 2130s. Felt OK, but tired. Tried 2-minute laps (not easy). RS 747. 2.2k warm-up in 13:12. Warm, 19°C; humid. [U]
Fri 27 Mar	6	10am. TFT 3k x 2. 35:02 (5:50/km) @ AHR 134. Frees. Felt OK. 17:57/17:05. RS 782. Mild, 16°C; calm. [M]
Sat 28 Mar	15 4	8.35am. From Regatta Point with Ruth - easy Wetlands, Nara Peace Park, Comm Bridge. 1:31:40 (6:07/km) @ AHR 123 (74%), MHR 135. Felt good. Perfect morning. Saw Martin Fryer & Kerrie B. RS 752. Mild, 14°C; calm. [L] 6.30pm. TFT 4k in 23:20 (5:50/km) @ AHR 126 (75%). Frees. Felt good. RS 735. Warm, 21°C; calm. [L]
Sun 29 Mar	16.5	9am. War Memorial with Aki - Ainslie track, Duntroon, Wetlands, Comm Ave. 1:37:10 (5:53/km) @ AHR 129 (77%), MHR 146. Felt good. Easy to Wetlands, faster to Regatta Pt (1k in 5:06). RS 760. Mild, 15°C; calm. [M]
Week 13	118k - Good week. Great weather! Weight 73.0kg.
Mon 30 Mar	6 14.4	9am. ChT2k x 3. 34:08 (5:41/km) @ AHR 137. Frees. Good. 11:49/11:11/11:08. RS 779. Mild, 15°C; calm. [U] 4.30pm. Speedygeese. 8k warm-up with Ruth & Miranda to Lotus Bay in 51:32 (6:26/km) @ AHR 121 (72%). 6.4k with group easy in 40:05 (6:16/km) @ AHR 123 (74%), MHR 136. Felt OK. Mild, 17°C; windy. [L]
Tue 31 Mar	6 12	10am. ChT2k x 3. 33:46 (5:38/km) @ AHR 139. Frees. OK. 11:49/11:08/10:49. RS 782. Mild, 15°C; misty. [U] 6pm. Rose Cottage 12, easy in 1:10:29 (5:52/km) @ AHR 128 (77%), MHR 142. Felt good. Legs fine but HR high for pace. Spectacular sunset over the Brindies. RS 752. Mild, 14°C; windy. [M]
Wed 1 Apr	6 12	10am. ChT2k x 3. 33:02 (5:30/km) @ AHR 140. Frees. Good. 11:20/10:52/10:50. RS 771. Mild, 15°C; windy. [U] 5:50pm. Rose Cottage 12, easy in 1:13:42 (6:08/km) @ AHR 126 (75%), MHR 139. Felt OK, but tired. Walked on some of the hills. HR high for pace. RS 774. Mild, 17°C; breezy. [L]
Thu 2 Apr	8.5	4.30pm. Track, Calwell. 2.5k warm-up with Karen in 16:02. Drills. Strides. 3 x 1000m, with 3:00 walking recoveries (HR to 99, 102) - 4:32, 4:31, 4:29 - AHR, MHRs: 139, 148 / 145, 151 / 147, 153. About 10k race-pace. Frees. Easy session. Felt OK. 2.5k warm-down in 14:32 @ AHR 125. Mild, 21°C; windy. [M]
Fri 3 Apr	6 12	11am. ChT2k x 3. 33:30 (5:35/km) @ AHR 140. Frees. OK. 11:34/11:00/10:56. RS 782. Warm, 22°C; calm. [U] 6pm. Rose Cottage 12, easy in 1:14:25 (6:12/km) @ AHR 125 (75%), MHR 136. Felt OK. Ran the hills very easily. HR high for pace - not fully recovered from morning run. RS 775. Warm, 24°C; stormy. [L]
Sat 4 Apr	16.5	11am. War Memorial - Ainslie track, Duntroon, Wetlands, Comm Ave. 1:42:20 (6:12/km) @ AHR 121 (72%), MHR 129. Felt good. Very easy lower aerobic. 1k near lake in 6:12 @ AHR 120. RS 750. Mild, 13°C; calm. [L]
Sun 5 Apr	13	4.30pm. Rose Cottage 13 in 1:24:04 (6:28/km) @ AHR 123 (74%), MHR 137. Felt OK. Tired, so decided not to run 16k. Included 6 x 50m Brad Hudson short hill sprints on the way out, with walking recoveries until the HR reached 110. OK on these. RS 795. Mild, 16°C; calm. [L]
Week 14	112k - Another good week. Morning runs improving. Weight 73.0kg.
Mon 6 Apr	12.6	Speedygeese. 8.1k with David, Ruth & Miranda to Kingston in 51:18 (6:20/km) @ AHR 116 (69%), MHR 124. 4.5k with group in 28:20 (6:18/km) @ AHR 117 (70%). Felt OK. RS 736. Mild, 16°C; breezy. [L]
Tue 7 Apr	6 12	2.30pm. ChT2k x 3. 32:25 (5:24/km) @ AHR 137. Frees. Good. 11:20/10:32/10:33. RS 740. Mild, 15°C; sunny. [U] 4.50pm. Rose Cottage 12, easy in 1:15:31 (6:18/km) @ AHR 126 (75%), MHR 137. Felt OK (better than I expected). Ran hills very easily. HR high for pace. Beautiful sunset! RS 793. Mild, 13°C; breezy. [L]
Wed 8 Apr	6 12	3pm. ChT2k x 3. 34:12 (5:42/km) @ AHR 131. Frees. OK. 11:48/11:18/11:06. RS 747. Mild, 19°C; sunny. [M] 5.10pm. Rose Cottage 12, easy in 1:19:24 (6:37/km) @ AHR 118 (71%), MHR 130. Felt OK - ran as easily as possible (no walking), keeping the heart-rate low. RS 781. Mild, 17°C; calm. [L]
Thu 9 Apr	16	4.30pm. Rose Cottage 16, easy in 1:35:41 (5:59/km) @ AHR 122 (73%), MHR 136. Felt good. Low HR for pace. Lovely afternoon. Saw Kathy doing the long warm-up for Calwell. RS 730. Mild, 18°C; calm. [L]
Fri 10 Apr	6 8.2	10am. ChT2k x 3. 33:38 (5:36/km) @ AHR 134 (80%). Frees. Good. 11:46/11:06/10:46. RS 751. Bumped into Softshoeshuffle near sub-station - ran with him for part of last lap. Mild, 13°C; overcast. [M] 5pm. Wagga. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd to Mum's. 49:40 (6:03/km) @ AHR 123 (74%), MHR 131. Felt OK. RS 745. Warm, 23°C; overcast. [L]
Sat 11 Apr	8.2 5.1	11am. Wagga. Meadow St, Lake Rd, west side Lake Albert to boat club, Plumpton Rd to Mum's. 45:28 (5:33/km) @ AHR 136 (81%), MHR 146. Felt OK. RS 754. Warm, 24°C; sunny. [U] 12.30pm. From Mum's - very easy run over Willans Hill to Botanic Gardens. Kicked the footy a bit; slow run home. Felt less than OK. 32:30 (6:22/km) @ AHR 118 (71%), MHR 131. RS 752. Warm, 24°C; sunny. [L]
Sun 12 Apr	16.4	4.20pm. Wagga. 2 laps of the Lake Albert - Plumpton Rd circuit. 1:42:45 (6:16/km) @ AHR 121 (72%), MHR 133. Felt good. Splits: 51:06 / 51:39. Heart-rate pretty similar on both laps. RS 758. Mild, 20°C; calm. [L]
Week 15	108k - Good week. Becoming accustomed to the doubles. Weight 73.5kg.
Mon 13 Apr	12	5.15pm. Rose Cottage 12, easy in 1:13:33 (6:08/km) @ AHR 122 (73%), MHR 133. Felt OK/good. Was expecting worse after the 3 hour drive from Wagga. RS 748. Mild, 14°C; damp. [L]
Tue 14 Apr	12	3.30pm. ChT2k x 6 in 1:11:23 (5:57/km) @ AHR 125 (75%), MHR 140. Frees. Felt OK. Laps, AHRs: 12:14 (120), 11:56 (125), 11:54 (125), 11:56 (125), 11:53 (126), 11:30 (129). RS 744. Mild, 19°C; sunny. [L]
Wed 15 Apr	6 12	2.30pm. ChT2k x 3. 32:31 (5:25/km) @ AHR 137. Frees. OK. 11:22/10:39/10:30. RS 742. Dusty, 14°C; windy. [U] 5pm. Rose Cottage 12, easy in 1:15:45 (6:19/km) @ AHR 124 (74%), MHR 134. Felt OK. Starting HR about 4 beats higher than if it was my first run for the day. RS 783. Cool, 10°C; very windy. [L]
Thu 16 Apr	6 9	2.30pm. ChT2k x 3. 35:17 (5:53/km) @ AHR 126. Frees. OK. 12:08/11:30/11:39. RS 741. Mild, 14°C; windy. [L] 4.35pm. Track, Calwell. 2.5k warm-up in 16:18. Drills. 15 laps of lane 6 (6,555m) in 40:40 (6:12/km) @ AHR 119 (71%), MHR 124. Frees. Felt OK. RS 738. Cool, 11°C; windy. [L]
Fri 17 Apr	nil	Rest day. After work, visited LLs in Barton for afternoon tea. Later drove to Civic for an early dinner at a nice Chinese noodle place in the new Canberra Centre.
Sat 18 Apr	11	Race: Marathon Eve 10k. 102nd in 46:56 (4:42/km) @ AHR 150 (90%), MHR 158. Frees. Felt OK/good. Had fun racing a few people, including a girl in pink and JD. Sprint finish to beat JD, but the GIP beat both of us. Slow course (slower than Melbourne). Splits: 2k 8:59, 5k 23:10, 9k 42:25. Felt a little dehydrated - had a drink on each of the 5 laps. 1k warm-up and strides. RS 704. Mild, 17°C; calm. [B]
Sun 19 Apr	18	8am. Easy long run while watching the Canberra Marathon. A number of long stops, such as when talking to Katy. 1:52:20 (6:14/km) @ AHR 118 (71%), MHR 136. Felt good. RS 736. Mild, 12°C; windy. [L]
Week 16	86k - Good week. Enjoyed the 10k race. Weight 74.0kg. 424km last 4 weeks.

Date	Kms	Comments
Mon 20 Apr	15.2	Speedygeese. 8k with Miranda to Kingston in 48:50 (6:06/km) @ AHR 119 (71%), MHR 129. Easy with group - 6 laps of 935m west course. 7.2k in 43:24 @ AHR 120 (72%), MHR 132. Felt OK. Cool, 10°C; windy. [L]
Tue 21 Apr	9 9	1.50pm. TFT 3k x 3 in 48:09 (5:21/km) @ AHR 136 (81%), MHR 146. Frees. Felt good. Laps: 16:32/16:00/15:37. This is an easier course than my 2k loop, but still undulating. RS 728. Mild, 12°C; breezy. [U] 4.40pm. Track, Calwell. 2.5k warm-up in 15:48. 15 laps of lane 6 (6,555m) in 38:12 (5:50/km) @ AHR 126 (75%), MHR 132. Frees. Felt OK. RS 734. Visit from Kate, who was looking great! Cool, 11°C; windy. [L]
Wed 22 Apr	18	4.10pm. Rose Cottage 18, easy in 1:48:58 (6:03/km) @ AHR 121 (72%), MHR 133. Felt OK. Steady pace. 16k course plus 2k loop near the Inn. RS 732. Mild, 14°C; breezy. [L]
Thu 23 Apr	9 10.2	2pm. TFT 3k x 3 in 47:48 (5:19/km) @ AHR 135 (81%), MHR 145. Frees. Felt good. Laps: 16:06/15:53/15:49. Started faster than Tuesday. RS 717. Mild, 16°C; sunny. [U] 4.40pm. Track, Calwell. Rose Cottage Inn and back in 64:05 (6:17/km) @ AHR 121 (72%), MHR 131. Felt less than OK - tired. Liam & Jack running fast ahead - Kathy off the back. RS 760. Mild, 15°C; calm. [L]
Fri 24 Apr	6 12	2pm. ChT2k x 3. 35:14 (5:52/km) @ AHR 125. Frees. OK. 12:01/11:36/11:37. RS 734. Mild, 13°C; damp. [L] 4.45pm. Rose Cottage 13, easy in 1:24:06 (6:28/km) @ AHR 116 (69%), MHR 131. Felt OK. Raining quite steadily from Calwell High to home. RS 750. Mild, 13°C; wet. [L]
Sat 25 Apr	7 16.5	10.50am. Johnson Dr 7k in 40:33 (5:48/km) @ AHR 125 (75%). Frees. OK. RS 724. Mild, 10°C; windy. [L] 2.20pm. Campbell Park after Anzac Relays: Ainslie track, War Memorial, Comm Ave, Wetlands, Duntroon. 1:36:12 (5:50/km) @ AHR 127 (76%), MHR 141. Felt OK (1k in 5:30 @ AHR 127). RS 740. Cool, 7°C; windy. [L]
Sun 26 Apr	13	10.30am. Rose Cottage 13, easy in 1:21:11 (6:15/km) @ AHR 119 (71%), MHR 133. Felt less than OK - tired. Blowing a gale. Harder running down Johnson Dr than up! RS 743. Cold, 1°C; very windy. [L]
Week 17	125k - Good week. 9k on Thursday particularly good. Weight 73.5kg.
Mon 27 Apr	9 10	12.45pm. TFT 3k x 3 in 47:06 (5:14/km) @ AHR 138 (82%), MHR 149. Frees. Felt good. Laps: 15:54/15:37/15:36. Steady effort. Had the gloves today! RS 722. Cool, 4°C; windy. [U] 4.45pm. Rose Cottage 10, easy in 61:40 (6:10/km) @ AHR 126 (75%), MHR 138. Felt OK. Heart-rate predictably higher. It must be snowing somewhere. RS 777. Cold, 3°C; windy. [L]
Tue 28 Apr	6 11.8	3pm. ChT2k x 3. 34:43 (5:47/km) @ AHR 127. (r) Frees. OK. 11:55/11:22/11:26. RS 735. Cool, 7°C; calm. [L] 4.35pm. Track, Calwell. 2.5k w'up in 16:24. 3 x 100m. 15 laps of lane 6 (6,555m) in 46:10 (7:03/km) @ AHR 118 (70%), MHR 135 (Alt 138m 5k pace, 80m walk). Felt OK. RS 831. 2.5k w'down in 15:21. Cool, 7°C; calm. [L]
Wed 29 Apr	12 6	2.35pm. Rose Cottage 12 upper aerobic in 1:02:22 (5:12/km) @ AHR 136 (81%), MHR 147. Frees. Felt OK/good. Course PB. Splits: 32:05 (135), 30:17 (137). RS 707. Cool, 9°C; sunny. [U] 5pm. Johnson Dr 6k in 41:17 (6:53/km) @ AHR 115 (69%). Felt OK, but tired. RS 791. Cool, 8°C; calm. [L]
Thu 30 Apr
Fri 1 May
Sat 2 May
Sun 3 May
Week 18	-
Mon 4 May
Tue 5 May
Wed 6 May
Thu 7 May
Fri 8 May
Sat 9 May
Sun 10 May
Week 19	-
Mon 11 May
Tue 12 May
Wed 13 May
Thu 14 May
Fri 15 May
Sat 16 May
Sun 17 May
Week 20	-

Wombat's Blog - 2009