September 6- 12

MONDAY 6/9- 15.5K run via Cliff Drive and Cahills Lookout. Feeling a bit stronger. Some interesting atmospheric phenomena- saw several lenticular clouds from near Devils Hole, a bit like Close Encounters of the Third Kind.

WEDNESDAY 8/9- 32K MTB- Hat Hill and Ridgewell Rds, Blackheath. Wonderful clear day, very scenic, photos here.

PM- 1K swim in 25.14.

THURSDAY 9/9- Sick all afternoon with aches, sweats, sore throat, sneezing.

FRIDAY 10/9- Pump Class at the gym followed by a 1K swim.

August 30- September 5.

A little sciatica apparently sorted and back on track...

MONDAY 30/8- 1K swim in 26.44.

TUESDAY 31/8- 15K run home along Cliff Drive and a little trails thrown in for good measure. Highlighted lack of recent running, that's for sure- but I think I can do this run a few times a week. Sunny day, early spring weather.

WEDNESDAY 1/9- 40K mountain bike from Queen Vic Hospital to McMahons Lookout and back with Actionman. Great fitness ride, shattered when we got back. Some photos from it and a few recent rides out to Mt Hay are here.

THURSDAY 2/9- 1 lap of Furber Steps/Cliff Drive loop, uphill rep was 23.43. Faster than I felt.

FRIDAY 3/9- Cliff Drive run, 14.5K. Very dark and misty. Left calf and achilles a bit tight.

SATURDAY 4/9- Hill reps on the MTB. 5 x 1K on Glenraphael Drive in the range 6.24- 6.38. Pretty shattered at the end, back a bit tender. 80m gain over the 1K.

SUNDAY 5/9-1K swim in 25.24.

Three runs, two rides and two swims for the week. Not bad.

August 9-15.

MONDAY AUGUST 9, 2010. 10K @ 5.45min/km. Slow road run with Anne, both of us a bit scratchy after weekend long runs. Clear cold day, frosts in abundance.

TUESDAY AUGUST 10, 2010. 7K including 20 x 30' sprint, 30' recovery. On a very wet track at Pitt Park. Last 5 reps really blew the pipes out. Slow warmdown.

WEDNESDAY AUGUST 11, 2010. RPM Class followed by 1K swim. Good sweaty RPM class followed by 1K swim which was a mix of 100m kicking with float, 100m catch up drills, 100m freestyle. Felt like someone who hadn't swum since, oh, November last year......

Perrys Lookdown- Lockleys-return.

Sometimes I feel quite smug about where I live. Like today.

I'm hoping this will be a regular jaunt as thoughts vaguely turn towards Bogong-Hotham.... about 12K of rocky trails with 1300m climbing and descent, bisecting the iconic Blue Gum Forest twice. Frigging awesome, wild views.

In Feb I did this with Rod, Beaver, Ponkey and Mick in 2.59. Considerably slower today. 3.23.58. Back then I was running three laps of Furber Steps every Thursday, track sessions etc, whereas lately I have been doing three fifths of bugger-all.

Splits as follows...

"Four Ways" in Blue Gum Forest- 37.45 (downhill)

Lockleys Summit- 60.00/ 1.37.45 (uphill)

"Four Ways" in Blue Gum Forest- 54.38/2.32.23 (downhill)

Perrys Lookdown carpark- 51.35/ 3.23.58 (uphill).

Magnificent day out, sunny but cold. Lockleys track is still exposed to the sun almost all the way, will be hell in summer. Quite a bit of loose rock around also, coming down was almost as slow as going up.

Some photos here.

6FT Beer Bet Time.

November 16-22

MONDAY 16/11-No training. Achilles getting a little TLC.

TUESDAY 17/11-8.25K with Anne @ 5.20 pace.

WEDNESDAY 18/11- 5.5K easy.

THURSDAY 19/11- Kedumba Pass, 15.5K in 1.52. Ran well until a couple of K up the Pass, then suffered badly in the heat.

FRIDAY 20/11 and SATURDAY 21/11- No training.

SUNDAY 22/11- 17K in 2.20 with Anne and Jo, rough going with lots of steps on the Cliff Walk on a hot day. Felt okay.

November 9-15.

MONDAY 9/11- AM- 5.5K hilly road run, Wentworth Falls- Leura.

PM- 8K road run, flatter- Leura-Wentworth Falls.

TUESDAY 10/11- AM- 8K trail run with Anne, Darwins- Shortcut- Nature Track.

PM- RPM Class and 4K run around Catalina Park.

WEDNESDAY 11/11- Brick session, 21K on bike and 3K run. Hot day.

THURSDAY 12/11- 2 reps of Furber Steps, 11K, in 23.07 and 24.06. Improving. Good session, some competition out there.... pulled up with a sore achilles- right hand side- opposite to the one that was stuffed back in April.

FRIDAY 13/11- 6.5K run on Narrowneck with Scam in misty conditions. Achilles a bit sore.

SATURDAY 14/11- No training.

SUNDAY 15/11- Mt Hay Rd- Lockleys Pylon- Blue Gum Swamp- return. 13K, 2hrs 50, very steep and hot. Achilles still a bit tender.

November 2-8.

MONDAY 2/11- 5.5K run on a hot morning, hilly roads from WF to Leura.

TUESDAY 3/11- 6.5K run, bit of road, bit of golf course, bit of bush.

WEDNESDAY 4/11- AM- 8K run, half road, half trail, misty weather.

PM- RPM Class, 4K run round Catalina Park- brick session basically.

THURSDAY 5/11- Kedumba Pass, 15.5K in 1.44, ascent in 64 minutes. Cool, misty day running with the Upper Mountains Chapter of BMMC. Not a bad run.

FRIDAY 6/11- 6K, Furber Steps- Federal Pass- Giant Staircase- Cliff Walk with Nathan. Slow, tough run on flooded trails, 58 minutes!

SATURDAY 7/11- 1K swim in 25.32 and a slow 5K run.

SUNDAY 8/11- No training.

October 26- November 1.

MONDAY 26/10- 6K run, felt crappy.

TUESDAY 27/10- 10.5K run with Anne, half road, half grass (golf course). Felt quite good, hopeful that I'm getting over the 100K.

Pushups Test- 33.

WEDNESDAY 28/10- RPM Class.

Also a 7K bushwalk at Blackheath.

THURSDAY 29/10- 11K, two reps of Furber Stairs with Anne, John, Actionman and Nathan. Reps were 23.04 and 25.05.

FRIDAY 30/10- Easy 5K, calf muscles quite tender.

SATURDAY 31/10- Easy 6K.

SUNDAY 1/11- 1600m swimming drills with ST and a 3K run.

October 19-25.

MONDAY 19/10- 1K swim in 27.18. Oh, boy....

PM- 9K trail run at Knapsack with BMMC. Got pretty tired from about 4K.

TUESDAY 20/10- Tired 7K run with Anne.

Pushups- 18, 22, 16, 16, 25.

WEDNESDAY 21/10- RPM Class.

THURSDAY 22/10- 40 minutes swimming drills with ST.

FRIDAY 23/10- Easy 6K run. Legs tender from kicking drills.

Pushups- 20, 25, 20, 20, 24 (should have been 28)

SATURDAY 24/10- 1K swimming drills finishing with 200m in 4.08, and a 4K run round Catalina Park.

SUNDAY 25/10- 18K run on Narrowneck with Actionman. Very slow.

Pushups- 23, 28, 23, 23, 33. Last set brutally tough and slow.

October 12-18.

MONDAY 12/10 and TUESDAY 13/10- No training, recovery.

WEDNESDAY 14/10- Slow 5K run.

Pushups- 12, 17, 13, 13, 17

THURSDAY 15/10- No training.

FRIDAY 16/10- AM- Easy 7K with John. Knees a little tender.

Lunch- 1K swim in 26.54. Oh, so slow.

Pushups- 14, 19, 14, 14, 19

SATURDAY 17/10- No training.

SUNDAY 18/10- Easy 6K past the Lake. Tired.

Pushups- 16, 21, 15, 15, 21. Last set was very hard.

October 5-11.

MONDAY 5/10- 6K ascent of Mt Imlay. 600m ascent and descent. Not flat, nearly two hours for 6K! Good fun.

Pushups- 12, 17, 13, 13, 9 (meant to be 17 on the last set)

TUESDAY 6/10- No training

WEDNESDAY 7/10- 10K run @ 5.17min/km along Warrnambool Beach Promenade.

Pushups- 12, 17, 13, 13, 20

THURSDAY 8/10- 3K walk up and down Mt Noorat, Victoria. Tapering for the 100K.

FRIDAY 9/10- 2K walk at Triplet Falls.

Pushups- 12, 17, 13, 13, 17

SATURDAY 10/10- Great Ocean 100K in 18.17. Report at Coolrunning.

SUNDAY 11/10- No training. Buggered.

September 28- October 4.

MONDAY 28/9- 11.5K very hilly road run with Anne M.

Pushups- sets of 9, 11, 8, 8, 11

TUESDAY 29/9- AM- 10K South Wenty Run with Anne M, half road, half trail

PM- BMMC Espresso Run at Knapsack Reserve with Scambullant and GPB. 5.5K of trail nirvana.

WEDNESDAY 30/9- 6K easy, half trail, half road. Legs felt thrashed.

Pushups- sets of 10, 12, 9, 9, 13

THURSDAY 1/10- AM- 11K South and North Wenty @ 5.22min/km with Anne M and John G. Felt pretty good.

PM- 16K of Kedumba with Actionman. Warm day. Big hills.

FRIDAY 2/10- RPM Class. Legs thrashed from the previous day.

Pushups- sets of 12, 13, 10, 10, 19

SATURDAY 3/10- 6K to the golf course in rain, mist, cold, wind.

SUNDAY 4/10- 11K on Merimbula Beach. Loving it.

Pushups- Progress Test- 23.

September 21-27

First week of existence as a man of leisure....

MONDAY 21/9- AM 11K run around South and North Wenty with Anne M.

PM- 5K run around local streets

PLUS embarked on the 100 Pushups Program. Did the following sets- 6, 6, 4, 4, 10

TUESDAY 22/9- 6K run barefoot on grass

WEDNESDAY 23/9- RPM Class

THURSDAY 24/9- 17K on Kedumba with Actionman (two reps from the top to the sign)- a touch under 900m climb and descent.

Pushups- sets of 6, 8, 6, 6, 9

FRIDAY 25/9- 11K run around South and North Wenty with Anne and John.

SATURDAY 26/9- AM- RPM Class

PM- 6.5K run past the lake

Pushups- sets of 8, 10, 7, 7, 11

SUNDAY 27/9- No training

September 7-14.

MONDAY 7/9- RPM Class.

TUESDAY 8/9- Hill reps on Falls Rd. 2.5K warmup, 5 x 230m reps in 57, 59, 53, 53, 55 seconds. 1K warmdown.

THURSDAY 10/9- 2 Reps of Furber Steps with Actionman. Cooks Bridge- Furber Steps- Kiosk- Cliff Drive- Landslide Lookout x 2. 11K total, reps in 23.53 and 24.54.

FRIDAY 11/9- 4.25K run and RPM Class. Ran round the old Catalina Park racetrack, then straight onto the bike. Felt yesterday's stairs every minute of the session. Legs are now thoroughly trashed.

August 31- September 6.

MONDAY 31/8- 7.5K run to gym, RPM Class, 7.5K run home. Cold afternoon. Totally rooted when I got home, nearly fell asleep eating dinner.

TUESDAY 1/9- 5K run on local trails. Still stuffed.

THURSDAY 3/9- 5K run on local trails.

FRIDAY 4/9- 6.25K lake loop.

SATURDAY 5/9- 26K Woodford-Glenbrook night run.

August 17-23.

Missed about a month of regular training with unexpected work commitments followed by the flu, but last week ran 5 days and cycled one, so back into it again...

MONDAY 17/8- RPM Class at Katoomba.

TUESDAY 18/8- AM- 9K run easy on trails with Anne M.

PM- RPM Class at Springwood. Really suffered in this one.

WEDNESDAY 19/8- PM- 10K of stairs and trails with Actionman.

Evening- RPM Class at Springwood.

July 6 -12.

MONDAY 6/7- 31K cycle to work. Legs felt okay after the KOM actually, but haven't ridden for a few weeks and it told on every hill.

TUESDAY 7/7- 6.25K @ 5.25min/km past the Lake. Felt pretty flat.

WEDNESDAY 8/7- No run.

THURSDAY 9/7- Slow 6.25K, fairly uninspired.

FRIDAY 10/7- 7.25K Lake Run with Reservoir Trail Loop extension @ 5.31min/km, first run with new toy, Garmin Forerunner 310XT.

SATURDAY 11/7- 6.25K Lake Run @ 4.55min/km, felt pretty good and moving well today.

June 29- July 5.

MONDAY 29/6- No run.

TUESDAY 30/6- 23K @ 5.49min/km. Springwood- Tusculum Rd- Greens Pde- Rickard Rd- 5 Ways- Finchs Lookout- 5 Ways- Shit Hill- Sun Valley- Greens Pde- Tusculum Rd- Springwood. With Sarge, almost the same as the loop we did about 10 days ago, but run in the other direction. Felt okay but slow till 6K to go, then picked it up. Faster than the 23K the other day. Not flat.

WEDNESDAY 1/7, THURSDAY 2/7, FRIDAY 3/7- No run. Felt very tired, headachy and sniffly- bit of a sinus problem I think.

SATURDAY 4/7- 6K @ 5.20min/km past the Lake.

SUNDAY 5/7- Shoalhaven King of the Mountain. 32K, 3.04, 5.42min/km. Decent run today, happy to get some evidence of how the comeback progresses. In two previous attempts at the 32K option I'd done 2.58 and 3.08 so hoped to fall between them. Set out with Cliffold at the start and noticed at the 4K mark we were running sub-5 min/km so eased off a bit and let Cliffold go. Took it fairly steady till the big hill then picked it up, passed quite a few people and came in at 3.04, so well pleased. Nice day, good conditions. Had a chat with Tim at the finish then had to bugger off to work.

Couple of good runs this week but only 61K total.

June 22-28.

MONDAY 22/6- South and North Wenty. 12K @ 5.27min/km. Felt like utter shit for first 4K then gradually picked it up.

TUESDAY 23/6- Penrith/Leonay 11.5K @ 5.20min/km. With Shogun, a few quick km along the river, some hilly streets in Leonay, then finishing with a couple of sub 5 Ks along the river. Never felt that great really.

WEDNESDAY 24/6- No run.

THURSDAY 25/6- 31K @ 5.42min/km- Springwood- Faulconbridge- Grose Rd- Faulconbridge Point- return. With Sarge. Felt pretty good for the first 20km then faded. Roughly half road, half firetrail. The lookout at Faulconbridge Point is sublime.

FRIDAY 26/6- Slow 8K. Recovery.

SATURDAY 27/6- 6.5K @ 5.18min/km past the Lake. Getting ready for W2G. Felt pretty good.

SUNDAY 28/6- Woodford to Glenbrook Race, 25K in 2.11, 5.12min/km. Not a great time, not a bad time. At least Renee Artup only beat me by 2mins this time, unlike the 6 mins she beat me by at NOSH.

94K for the week.