Two Fruits

Thursday, January 31, 2013

Tapering Week

Distance: 5.00 kms in 29' 52" at 5' 58" per km
Weather: sunny, temp 23 degrees, humidity 30%, wind calm
Distance: 3.65 kms in 19' 56" at 5' 26" per km
Weather: sunny, temp 28 degrees, humidity 25%, wind NW 15 kmph

Week:  31.3 km,  Jan & Year:  522.75 km

After the bush walk on Monday, I had a rest day on Tuesday although I did feel good. A touch of quad soreness disappeared overnight, a good sign.
Yesterday and today, a couple of very easy running days, mixed in a bike ride to and from home, very easy again.
Both days also had 5-10 minutes in the river at Pine Is. Water has cooled down a bit, & the level has risen after last weekend's downpour.
Getting to more beneficial as it cools, but the water temp will no doubt rise a bit before summer finishes. Really nice relaxing couple of days, nothing on Friday, then hot the hills on Saturday.

Monday, January 28, 2013

Black Mtn & Arboretum Bush Walk

Purpose:  Work group fitness walk
Distance:  22.65 km
Time:  4 hrs 14 mins 16 secs
Rate:  11'  13" per km
Altitude gain/loss:  466 metres
Weather:  cloudy, temp range 18-22 degrees, humidity 95% down to 75%, wind calm

Week:  22.65 km,   Jan:  514.1 km
Year:  514.1 km in 4 weeks at ave 128.5 km p.w.

This was the 5th of our work group bush walks since we started back in early Sept last year.
This time it was from Black Mountain peninsular, on the summit trail behind the National Botanic Gardens to the top of Black Mountain. Then down the western side to Glenlock Interchange, the cork plantation and into the Arboretum.
We saw the " Wide Brown Land" sign, although  the land is now green. We went over to Dairy Framer's Hill and saw the " Eagle's Nest".
Then on to the power lines, under the Tuggeranong Parkway to the National Zoo.
All very quiet & peaceful so far, then the traffic on the bike path soon changed that peace.
Plenty of activity both ways with cyclists, fast & slow, a few walkers & one girl runner.
A light shower of rain before we started, then a dry day which made good walking conditions although the humidity was high.
Another nice day out with 4 of us starting from the peninsular with 3 more joining before the cork plantation.
A pleasure to have these work mates out for a walk. Really good for my running as I get distance, plenty of hours without the pressure of running.
Easy rest of the week, may be a couple of short runs on Wednesday & Thursday, but basically get ready for Saturday in the mountains.

Sunday, January 27, 2013

Aranda Bushland - Monthly Handicap

Purpose:  Race day
Race distance:  6.00 km
Time:  27' 50"
Rate:   4' 38" per km
Start group:  33
Finished:  39th out of 84
Warm up & cool down:
Distance:  12.25 kms, easy
Day totals:   18.25 kms in 101 mins 55 secs at ave 5' 35" per km
Weather: cloudy, temp 20 degrees, humidity high again 90% down to 80%, wind calm

Week:  124.4 kms,  Jan & Year:  491.45 km

Monthly handicap No 182 at Aranda Bushland setting off Bindubi St. Rain & storms overnight might have caused problems if trees had been blown over or the track washed away. However, everything was good, track surface settled down by the water, no tree problems, just a bit of mud under the GDE.
Not a big crowd today, but it was really nice to catch up with some I haven't seen for a while.
I ran a warm up over the 6 km course to check the condition of the track. Good.
Then race time, still feeling ok, started out well catching Mrs Muscles early on, still tired from her long tough run on Saturday.
Janene about 500 metres in front on the return just after the turn, she said I should be able to get close to catching, but I knew I wouldn't get there with only 3 kms to go.
I had Ruth in sight a long way from home and passed her with a km to go. Disappointed again, but it's early in the season.
Never going to figure in the results, again, but mid pack was good.
After packing up, ran another 6 kms to cool down mostly around the old Rani Road course. It's a mess and unusable for a racing course.
The end of another good week. Bush walk on Monday with work group, then some no run days before the Brindie 100 kms on Saturday. I guess an easy week after that as well, sounds good to me.

Saturday, January 26, 2013

Mt Rob Roy - 51st time

Purpose:  Tapering / endurance
Distance:  29.00 km
Time:  3 hrs 25 mins 39 secs
Rate:  7' 06" per km
Altitude gain/loss:  801 metres
Weather: part sun/cloud, temp range 22-27 degrees, humidity 70% down 50%, wind light easterly 10 kmph

Week:  106.15 km,  Jan & Year:  473.2 km

I'm not running on Monday over Mt Rob Roy due to a clash of events on at the same time. I decided to run over the full circuit this morning to see what I was missing.
I'm only missing the racing part, which doesn't matter much these days. Even if I was available, I would probably be assisting in some capacity.
Starting from home, I get an extra 3 kms each way plus the measured course distance of around 23 kms. This first part is the easiest & only real flat part, after that it gets a bit undulating, my words, not Ewen's who would think it's all hilly.
A very warm & muggy morning as most others have commented on this morning. The easterly wind bringing in the moisture, with thunderstorms due this afternoon/night. Nothing yet, we may still miss out.
A good run today, walked up a couple of the hills that are rough & steep, slowed the km rate, but picked it up nicely on the flatter & down hill parts.
Happy with the day, now can slowly ease back before next Saturday's long run into the Brindabellas.

Friday, January 25, 2013

Once A Week, Friday

Purpose:  Ease into the weekend
Distance: 14.25 km
Time: 82' 44"
Rate:  5' 48" per km
Weather: part sun/cloud, temp 27 degrees, humidity 45%, wind light NW 10 kmph

Week:  77.15 km,   Jan & Year:   444.2 km

Since it should be a long taper ready for the 100 km mountain run next weekend, tomorrow ( Saturday) will be a shorter long run than usual.
I'll probably do a circuit of Mt Rob Roy as I'm not running it as a race on Monday. Previous commitment to the work bush group going over Black Mountain & on to the Arboretum.
To keep the km total ticking over without pushing any limits, the week day distances are a little longer & more consistent than normal.
Usually I would mix up both shorter, about 10 km with a good long run like last Tuesday's 20 km.
Today, a run home and back to work, nothing special on another warm but cloudy day.
Weekend weather looking very mixed, we may finally get some rain, hopefully not on Sunday or Monday mornings.

Thursday, January 24, 2013

Couple of 14's

Distance: 14.5 km
Time: 79' 45"
Rate:  5' 30" per km
Weather: sunny, temp 25 degrees, humidity 45%, ESE 10 kmph
Distance:  14.35 km
Time:  82' 40"
Rate: 5' 46" per km
Weather;  sunny, temp 26 degrees, humidity 45%, wind calm

Week:  62.9 km,  Jan & Year:  429.95 km

Yesterday was a normal run from work to home, lunch & back to work. Stopped at Pine Is for 5 minutes in river. Nothing to report, nice easy day.
Today, I ventured to Aranda Bushland to check the course for the first monthly handicap of the year this Sunday. All good, same course as last year, 6 kms for the long, 3 kms for the short.
Back home, ran back to work to make a descent distance total for the day. All good.

Tuesday, January 22, 2013

Hot Day

Purpose: Add to Base
Distance:  20.00 km
Time:  1 hr 58 mins 11 secs
Rate:  5' 55" per km
Altitude gain/loss:  328 metres
Weather: sunny, temp 31 degrees, humidity 30%, wind light NW 10 kmph

Week: 34.05 km,  Jan & Year:  401.1 km

The figures don't look overly exciting, in fact look a tad slow.
But, given the hot conditions, last rest day was on Christmas Day with some really warm day in there as well, today was a good one. Best long run excluding a couple of good weekend sessions.
The warm weather I'm comfortable running in until it gets close to the old 100 degrees F. Then I'll stop.
A big circuit today taking in Bonython, Gordon, part of the slopes of Tuggeranong Hill, Theodore, Calwell to get home for lunch. Then back to work the usual way behind Bonython with the Garmin stopped at the front door of the depot at exactly 20 kms. No shuffling to get a rounded figure to make the diary look good.
Great day, very enjoyable & very comfortable. Ticked over the 400 km mark for the year in a day over 3 weeks, so far, so good.

Monday, January 21, 2013

Post Run Recovery

Purpose: Bank balance building
Distance:  14.05 km
Time:  82' 39"
Rate: 5' 53" per km
Weather: sunny, temp 29 degrees, humidity 40%, wind light north 10 kmph

Week:  14.05 km,  Jan:  381.1 km
Year:  381.1 kms in 3 weeks at ave 127.0 km

This time there is nothing to write about to do with the running. Easy Monday recovery type run.
But the recovery at the river is well worth a line or two.
Normally, good water temperature for recovery has some hint of cold, in fact the colder the better if you can handle winter water temps.
It's now much too warm to be of muscle recovery benefit, but the relaxation benefit is wonderful.
Just a few mums & little kids about all enjoying the lovely day, the warm sand & the beautiful water of the Murrumbidgee River. A nice flow of water means no stagnant parts, a short swim & the rapids upstream are very nice indeed.
Being able to enjoy this so close to work is great, a short 1 km jog afterwards just long enough to dry off.

Sunday, January 20, 2013

Perfect Sunday

Purpose: Recovery
Distance:  10.7 km
Time:  60' 48"
Rate:  5' 41" per km
Weather: sunny, temp 24 degrees, humidity 50%, wind light NE 10 kmph

Week:  134.15 km,  Year:  367.05 km

Nice easy recovery run to the river for a swim & cool off.
Nothing special, rolled along very comfortably enjoying the sunny day.
No problems from yesterday, guess I got the two post runs recovery right.
A good night's sleep in certainly one of the keys to backing up the next day. I hope all this experimentation works well later in the year although I shouldn't be expecting to sleep in the 24 hour at Coburg.
Tapering starts this week for Brindie 100 km, I had better give it due respect, it's going to be a long tough day.

Saturday, January 19, 2013

Back to Back Saturday

Purpose:  Endurance
Distance:  29.35 kms in 3 hrs 15 mins 30 secs at 6' 40" p.k.
Distance:  22.3 kms in 1 hr 56 mins 45 secs at 5' 15" p.k
Daily total:  51.65 kms in 5 hrs 12 mins 15 secs at  6' 03" p.k.
Weather: cloudy all day, morning temp 18 deg, afternoon 23 deg, humidity from 70% down to 55%, wind calm in morning to NE 20 kmph in afternoon.

Week:  123.45 km,  Jan & Year:  356.35 km

I had planned to do the Mt Tennent, Honeysuckle Tracking Station to Orroral Valley and return known as the Julie Quinn 60 km today. However, a combination of Softshoe taking time off to get his foot right, and low cloud, low temps and no views had me change my plan. That was Ok, no problems with the alternative I found.
I still had to find more than 50 kms to make the day worthwhile, so I ran within myself in the morning from home over the rolling hills of Wanniassa Hills, Farrer, Isaacs Ridge & behind MacArthur to make a run of more than 3 hrs with over 500 metres of altitude gain.
After a 3 hour break at home, lunch & a rest, I went to Calwell oval for 50 laps in lane 5. No one else about early, then a couple of people walking a dog. The sun didn't shine, it wasn't cold but it wasn't the nicest day we have had recently. It was Ok for running, but the humidity was high and the sweat sticky, a bit yucky.
As usual ran bare feet, grass drying out quickly without rain, changed direction every 10 laps and stopped then for a quick drink.
Ran all the time, no walking, and felt good and consistent averaging 2' 20" per lap and gradually improving the km rate from around 5' 20" to get to 5' 15" average for all at the finish.
A very good day, not a double session I would do all the time, but a change from a long run on a Saturday morning and a back up on a Sunday.
Hopefully, I will get a short run done on Sunday & finish at Pine Is for some river recovery.

Friday, January 18, 2013

Hottest January Day on Record

Purpose:  Heat Acclimatization
Distance:  10.15 kms
Time:  59' 19"
Rate:  5' 51" per km
Weather: sunny, very hot, temp 38 degrees, humidity 20%, wind west 20 kmph

Week:  71.8 km,  Jan & Year:  304.7 km

Not much to say except it was very hot out there at midday. I ran short sections, stopped for a drink, then on again to finish up as usual at the river.
Probably the nicest 15 minutes in the water ever, it was very nice.
The 1 km jog back to work undid all the benefits, but the gym session was Ok.
Not a day to do very much, but any exercise is Ok. The bike ride home after work was just as warm, but the wind was assisting, so not much hard peddling done.

Thursday, January 17, 2013

Late Mid Week Long Run

Purpose: Endurance
Distance:  19.45 km
Time: 1 hr 55 mins 18 secs
Rate:  5' 55" per km
Weather: sunny, temp range 23-31 degrees, humidity 50% down to 25%, wind calm to start, then north 10 kmph

Week:  61.65 km,  Jan & Year:  294.55 km

Whoever wrote out the training plan to run long on a very warm day in summer at midday, needs to be sacked.
It was very warm today, and usually I don't have a problem with the heat. In fact, the temperature range was well within what I have been out in over the last few months. Just noticed it more, one of those days.
I was going to run from work and do the circuit of Tuggie Hill, but changed my mind, stayed closer to the river and drinking taps.
So, covered almost every trail between Point Hut and the top of Pine Is car park. It finished up being Ok, I certainly didn't push the pace at all.
Cooled off in the river at the end, very nice as usual. But the water level is dropping noticeably, plenty there, but it needs some rain upstream to get some good flow.

Wednesday, January 16, 2013

Calwell Oval - 20 Laps in Lane 5

Purpose: Easy Tempo
Distance: 9.75 km
Time:  44' 37"
Rate: 4' 35"  ( includes cool down 1.2 kms at 4' 50" ave pace)
Later at Pine Is.
Distance: 2.45 kms in 13' 12" at 5' 23" p.k.
Weather: sunny, temp 27 degrees, humidity 35%, wind calm

Week:  42.2 km,  Jan & Year:  275.1 km

Fairly standard beaut morning at Calwell oval on the newly cut grass. New, as in I had to wait a couple of times for the mower to go past. The blades cut across 4 lanes of the running track at a time.
The oval had been watered early morning or overnight, slightly wet & lovely soft on the top side.
The lanes had also been oiled so the track is in tip top shape.
Running bare feet, usual 5 laps at a time, short break for a drink, then off again. Change of direction, finished off with a cool down before driving home for lunch.
Then drove to Pine Is for a swim. Before that, another 2.45 kms to add to the daily total. Plenty of mums & small kids about on a very nice afternoon.
Another good summer's day, it's not hard to take this lovely weather.

Tuesday, January 15, 2013

Early Mid Week Longish Run

Purpose:  endurance
Distance:  17.8 km
Time: 1 hr 42 mins 29 secs
Rate:  5' 45" per km
Altitude gain/loss:  230 metres
Weather: sunny, temp 21 degrees, humidity 40%, wind calm

Week: 30.00 km,  Jan & Year: 262.9 km

I need to find extra distance mid week to help with those long weekend training sessions.
I will now, where possible, run a couple of mid week longish runs, on a Tuesday & a Thursday. Wednesday will be a quicker session either at Calwell oval on on the gravel track behind Bonython. I prefer the grass of lane 5, but either will do.
Today, I ran thru Gordon from work, then on the high side of Tharwa Dr to Calwell High School, past the shops to home for lunch. Back via Bonython and Pine Is to make up a reasonable distance.
A good run, felt Ok all the way. A bit of altitude gain going up Tharwa Dr, slowish as I didn't push the pace.
I can always go on the Conder side of Tuggie Hill if I get myself organised better instead of socialising over a coffee before I head out. That would make the distance closer to 20 kms, a nice round figure.

Monday, January 14, 2013

Tired Start to the Week

Purpose:  Add to the bank balance
Distance:  12.2 km
Time:  66' 42"
Rate:  5' 28" per km
Weather: sunny, temp 19 degrees, humidity 40%, wind southerly 15 kmph

Week:  12.2 km,  Jan:  245.1 km
Year:  245.1 kms in 2 weeks at ave 122.55 km

An easy start to the week, but tired from a very restless night. Mind trying to work out the logistics of the Brindabella 100 km run on Sat 2nd Feb.
My main concern is the inaccessible nature of the run after leaving the Orroral Valley up on the mountain range before reaching Mt Ginini car park. It's very dry in the mountains, no recent rain, the creeks will be dry. Getting a drink might be a problem.
Otherwise, a couple of short runs made today's distance acceptable. The weather was certainly different to the past few weeks, much cooler & a southerly wind. It won't stay that way for long.

Sunday, January 13, 2013

Sunday Recovery

Purpose: Recovery
Distance:  13.4 km
Time:  77' 00"
Rate: 5' 45" per km
Weather: cloudy, temp 27 degrees, humidity 50%, wind ENE 10 kmph

Week:  107.9 km,  Jan & Year:  232.9 km

Warm & humid this morning as I headed to Bonython feeling good.
Conditions soon meant a slowing pace and sweaty, so I decided to cool down & wash off the dirt in the river. Just a 5 minute dip, then on my way back home.
I had little in the tank on the way home, so slowed down to not do any damage.
Humidity I don't like, give me dry sunny skies.
A fall back week to something comfortable after a few days early in the week that were not that comfortable, very hot and windy.
Hopefully, a step up in distance this week before some kind of taper for the Brindie 100 km in early Feb.

Saturday, January 12, 2013

Mt Rob Roy - 50th Time

Purpose: endurance
Distance:  41.05 km
Time:  5 hrs 8 mins 21 secs
Rate: 7' 30" per km
Altitude gain/loss:  1068 metres
Weather: part sun/cloud, temp range 16-36 degrees, humidity 70% down to 13%, wind mostly calm until near finish then westerly 25 kmph

Week: 94.5 km,  Jan & Year:  219.5 km

First time up Mt Rob Roy was in July 2002 and since then seem to average around 5 trips a year. In the beginning, I thought the 3 pegs on the trail at the top were to mark the highest point.
However, there a trig point hidden in the bush with a very vague track leading to it about 400 metres out of the way.
I only go to the trig when somone is up there for the first time, otherwise it's not worthwhile as it is bush bashing & slow.
Today, I ran solo with Softshoe taking a bit of time off to get his foot problem right. Good move.
I also visited Big Monks, and on the way back, went to top of Theodore hill.
Back home having covered around 33 kms, I decided to continue on to Pine Is to refresh in the water with Mrs TF to pick me up.
Plenty of people at the river, no one on the mountain. I can understand why, it's very warm outside this afternoon, the river is the place to be.
Good solid effort today, happy to now have a nana nap, I need it.

Friday, January 11, 2013

Fox On The Run

Purpose: Enjoyment
Distance: 7.9 km
Time: 43' 22"
Rate:  5' 29" per km
Weather: warm, sunny, temp 30 degrees, humidity 30%, wind light NW 10 kmph

Week:  53.45 km,  Jan & Year: 178.45 km

An short enjoyment, "roll the legs over" type of day. Nothing is achieved the day prior to a long run, so today was just amble along at whatever pace seemed comfortable.
Stopped at Pine Is for the usual time in the water to wash off the dust & sweat. Then the 1 km back to work to ride the bike home for lunch.
Car back after lunch, session in the gym working abs & arms. Don't need to do any legs, the running takes care of that.
The fox !!  I saw a fox on my way to work this morning at the Actew depot at 6:30 am.  There are a few in the area, suburban foxes seem to look scrawny & underfed. I hope they stay that way.

Thursday, January 10, 2013

Mixed Up Day

Purpose:  Get back to work
Distance:  9.05 km
Time:  51' 24"
Rate: 5' 40" per km
Weather: sunny, temp 21 degrees, humidity 48%, wind light NW 10 kmph

Week:  45.55 km,  Jan & Year: 170.55 km

Rode my bike to work this morning and realized I had left my Garmin at home getting recharged.
I don't need it to run, but it does record what I do, so having it is handy.
I decided to ride the bike home at lunch time, then run back to work.
That solved several issues, plus I got to stop at the river for a quick 5 minutes in the water.
A shorter run than planned, but I'll do a few extra on Friday.

Wednesday, January 9, 2013

One Hundred Miles Already

Purpose:  Junk kms
Distance:  14.2 km
Time: 80' 34"
Rate:  5' 40" per km
Weather:  sunny, temp 22 degrees, humidity 33%, wind NW 10 kmph

Week:  36.5 km,  Jan & Year:  161.5 km

Nothing special, ran home for lunch and back to work.
Passed 100 miles so far for the year in 9 days mostly on very warm to hot days.
So far, so good.

Tuesday, January 8, 2013

Calwell Oval - Lane 5

Purpose: easy to avoid the heat
Distance:  8.15 km
Time:  38' 05"
Rate: 4' 40" per km
Weather: sunny, temp 33 degrees, humidity 25%, wind strong WNW 30 kmph

Week:  22.3 km,  Jan & Year: 147.3 km

I'm not running any long distances on days like today. I still needed to do something, but as my lunch break started at 10:30, it was getting hot.
I headed to Calwell oval where the grass is green, soft, lush & cut. Just perfect for bare foot running.
A big distance wasn't required, just going a little faster then slow weekend pace.
The wind was the biggest factor this morning. Both direction & strength didn't help. It was blowing across the track so only around 30 metres of help at the bottom of the track. Head down to keep hat on was the next problem.
Slow pace, but comfortable for 15 laps plus a cool down.
Nothing special at all, enjoyable, but what I did was enough.

Monday, January 7, 2013

Post Weekend Recovery

Purpose: easy recovery
Distance:  14.15 km
Time:  81' 56"
Rate: 5' 48" per km
Weather: sunny, warm, temp 28 degrees, humidity 40%, wind light NW 10 kmph

Week:  14.15 km,  Jan & Year:  139.15 km

I could never have imagined that the walking I have done over the past few months would be of so much benefit.
As well as getting 7 others out on Sunday, most non running bus drivers, wives or friends, it has certainly helped with building the endurance base at low impact & without any real effort.
Mostly we are out for around 5 hours, the time recorded is moving time.
Usually I have done a long run the previous day, so it adds up to a very long weekend.
Monday is always an easy recovery day. Time & distance are not important, just amble along at whatever pace seems comfortable.
That happened today, comfortable pace, felt good, no problems even allowing for the warm day. The temperature hadn't reached the hot stage when I was out late morning, lucky to get the timing right.

Sunday, January 6, 2013

Work Group Bush Walk - Cotter 15 mile

Purpose: cross training
Distance:  23.35 km
Time: 4 hrs 2 mins 36 secs
Rate:  10' 23" pr km
Weather: sunny, temp range 17-32 degrees, humidity 80% down to 25%, wind mostly calm up to 10 km NW at finish

Week:  138.00 km,  Jan & Year:  125.00 km

The 4th walk in our work group starting back in early Sept.
This time over the very familiar, to me, Cotter 15 mile course on a very warm morning with 7 others.
Overnight showers didn't do much to cool the temp down.
Another good day, pity the lookout over the dam construction was closed. Managed to get close to the new fish hatcheries and try to establish the full height & capacity when the dam is full.
Not sure if any of the tracks will be flooded, and it's hard to get an idea from above the levels now.
Looks like the walking group is getting established nicely, plenty of enthusiasm about the next couple planned.

Saturday, January 5, 2013

Woden Circuit

Purpose: endurance
Distance:  43.05 km
Time: 5 hrs 16 mins 15 secs
Rate: 7' 21" per km
Weather: sunny, very warm to hot, temp range 16-37 degrees, humidity 65% down to 25%, wind mostly calm, then light NW 10 kmph

Week:114.65 km,  Jan & Year:  101.65 km

A hot day was forecast and that is how it turned out. Sunny and warm at 6:30 am start and it only got hotter as we ran towards Wanniassa Hills, then on to Isaacs Ridge. You could see the heat over Woden as we came off the top of Isaacs and headed to the twin drains under Hindmarsh Dr at Garren where the mountain bikes finish their leg of the Triple Tri.
We followed the mountain running leg over Red Hill, then down to the drain at Curtin, to eventually stop at Kerrie T's house near the south Curtin oval.
A welcome cold drink & bottle refill, before continuing on to Oakey Hill, the base track of Mt Taylor, Farrer Ridge, down thru Gowrie and eventually home as the temp reached 37 degrees. Too hot for running, but got close to the required distance.
A tough day out, and well done to everyone that ran, cycled or did some exercise in the great outdoors today.
Hopefully a thunder storm, with rain, hail & some wind will cool the landscape down tonight.

Friday, January 4, 2013


Purpose:  Keep Moving
Distance:  6.15 km
Time:  34' 37"
Rate:  5' 37" per km
Weather:  sunny, temp 30 degrees, humidity 20%, wind NE 15 kmph

Week: 71.6 km,  Jan & Year:  58.6 km

Nothing special, hence the title.
An easy run just to keep moving & to annoy fellow workers that hibernate from the heat in summer & the cold in winter. In other words, typical bus drivers who don't exercise at all.
It was hot again today, and it will be for another week. Just need to get out there, do a bit as best you can.
I finished almost as usual at Pine Is for a quick swim to cool off before the last 1 km back to work.

Thursday, January 3, 2013

Mixing it Up, A Walk & A Run

Purpose: Cross training
Walk: - 7.55 kms in 66' 30" at 8' 50" per km
Run:  8.6 kms in 53' 20" at 6' 13" per km
Weather: sunny, temp range 22-27 degrees, humidity 45% down to 30%, wind calm

Week:  65.45 km,  Jan & Year: 52.45 km

Conned Angela from work to come for a walk with me in readiness for our next work group bush walk on Sunday morning.  She has been on a few so far, but missed the last one to Mt Rob Roy, and we have had Christmas & New Year celebrations since then as well. She's a little out of condition, but much better than 98% of other bus drivers.
A nice walk to Pine Is, along the river track to Woodcock Dr, and back behind Bonython to the bus depot.
She went off the drive the bus for the afternoon, while I took a short break, had some lunch.
Then I went back out to run to the trig on Stranger Hill behind Bonython, and eventually finished at the river for 10 minutes in the water. Very nice, but the water temp is now getting too warm for real recovery. It still is good to finish a run in the water.

Wednesday, January 2, 2013

Warm Start to January

Purpose: Junk kms
Distance:  13.95 km
Time: 77' 10"
Rate:  5' 32" per km
Weather: warm, sunny, temp 27 degrees, humidity 33%, wind cool East 5 kmph

Week: 49.3 km,  Jan & Year: 36.3 km

Nothing to report as I ran home for lunch and back to work.
Another warm sunny day in the continuing series for past few weeks. If we don't get a proper sunny, dry summer, then winter can be so long and cold.
Good run day, felt Ok, no time to get to the river, but will make the time on Thursday. I feel the need for cool water.

Tuesday, January 1, 2013

Up In The Brindies

Purpose: Research
Distance:  22.35 km
Time: 1 hr 58 mins 45 secs
Rate:  5' 19" per km
Weather: sunny, temp 25 degrees, humidity 25%, wind NW 15 kmph
Week:  35.35 km,  Jan:  22.35 km,  Year:  22.35 km

I don't really think any one would have had a better start to the year than I did in the mountains today.
I was up at Mt Ginini to reacquaint myself with the fire trail down to Bulls Head.
A short detour into the recently rebuilt Mt Franklin chalet, it's a beauty. Plenty of pictures and stories outside but the door were locked, so no inside inspection.
Only a couple of other cars about, all just enjoying the scenery & the great outdoors. It was also a bit cooler than at lower altitude with the high point being at just under 1800 metres above sea level. Canberra is about 600 metres above.
With so much down hill, it was easy travelling on foot with only a bit of up getting close to Bulls Head.
A very enjoyable day out, so lucky to have this available even if it does involve a drive.