.comment-link {margin-left:.6em;}

Jonathon's Racing Attacks and Adventure Packs!

Amazing racing and training adventures on roads and mountainous/hilly TRAILS, freewaybikehike and triathlons. Dreams of a SIX FOOT 45km finish,(DONE 2011,2013,2014,2015!),then ULTRA-TRAIL AUSTRALIA (50km DONE 2016!), memorable Melbourne Marathon and Gold Coast racing. Over a decade dreaming of a SUB 3HR MARATHON, sub 18min 5k, sub 38min 10k, sub 90min Half marathon etc...(shattered? or still realistic?)

My Photo
Name:
Location: Perth, Western Australia, Australia


. .

42.2km SB; 2004; 3.55 2005; 4.02 2006; 4.18 2007; 4.10 2008; 3.55
2009; 4.11 2010; 4.05 2011; 4.02 2012;3.49 2013; 4.12 ... 2014; ; 4.08 ...2015; 4.00
2016; 4.11
More ongoing GOALS;
***PB's pursuit; 5k 21.49, 10k 41.01 21.1k 1.41, ...42.2k 3.49

MM and the G!...

In recent years I have been enjoying races like;
December; 6-INCH(46km offroad)2005;--6 hrs 25 min...
2006; 7hrs 04 min 2008; 7hrs 00min...2009; 6hrs 16min
...2010:--5hrs 49min..2011:---5hrs 30min..2013---7 hrs 24min... 2014--- 7 hrs 06min 2015--6hours 43min ...2016---6hours 41min
October; Melbourne Marathon 2007; 4hr 10 . 2008 DNF at 23km..
2009 4hrs 11. 2010 4hrs 05min...2011;4hrs 02min...photos
2012; 3hrs 49min 52secs PB!... ..2013; 4.12 2014; 4.08 2015; 4.05... 2016; 4.53
Rottnest Marathon 2004; 4hr 32min ... 2013; 4hr 16min
August; City to Surf most years since 1997 see HERE for details,photos.
PERTH C2S PB's; 4K;17min 25 (2002) 12K;52min 52 (1997)
21.1K;1.54.20 (2007) 42.2K; 4.00.20 (2015) (2010 video)
June/July;
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11
PERTH Marathon(42.2km)
2004; 3hrs55min
2005;--4 hrs 02 min. 2006; 4hrs 18min 2007;4hrs 33
2008; 3hrs 55 2009; 4hrs 41min 2010; 4hrs 30min
2011; 4hrs 12min 2012; 4hrs 6min 2013; 4hrs 19min 2014 4hrs 48min
May; Ultra TRAIL AUSTRALIA;
2016 50km 9 hours 50min
April;TWO DECADES of Bridges racing; 1997; 43min 43 1998; 41min 01
1999; 47min 29 2000; 46min 47 2001; (5km) 30min 01 2002; (5km) 22min 48
2003; 42min 40 2004; 48min 50 2005; 44min 40 2006; 48min 07 2007; 49min 16
2008; 50min 42 2009; 49min 54 2010; 48min 39 2011; 52min 55 2012; 47min 02 2013; 54min 45 2014; 48min 47 2015; 49min 53 2016 52min 20
March;6 Foot Track 45km;
2011; 6.53 2013; 6.54 2014; 6.47
2015; 6.14!!! 2016 DNF


Most races since October 2009; >
16/07/2017 Jolly Jumbuck 21km 2hr 54min (94th of 129)
02/07/2017 King of the Mountain 16km 1hr 41min
20/05/2017 Ultra-Trail AUSTRALIA 100km DNF (at 58km and 10hours 38min)
26/03/2017 Bloated Goat 30km 5hr 18min
18/12/2016 6 inch 48km 6hrs 41min
16/10/2016 Melbourne Marathon 4hours 53min
25/09/2016 WTF 50 miler DNF at 55km
14/08/2016 Truth 50km DNF at 25km
3/07/2016 Gold Coast Marathon 4.11
14/05/2016 Ultra Trail Australia 50km 9 hours 50min
3/4/2016 My 20th consecutive Bridges fun run 10km 52.20 (hammy strain)
12/3/2016 Six Foot Track DNF at 30km 5 hours.
---------------------- 20/12/2015 6 inch 47km 6 hours 43min
15/11/15 Bloated Goat 30km Trails race (1600m Vert) 5hrs 43min
18/10/15 Melbourne Marathon 4.05
13/09/15 Fremantle 10km 47min 22
30/08/15 Perth City to Surf Marathon 4 hours 00min 20 secs.
05/07/15 GCM 4.11
24/05/15 R4R Half Marathon 1hr 46min 13secs
12/04/15 Bridges 10km 49min 53secs.
04/04/15 Perth Trail Series Truth & Consequences 50km ULTRA 8hours 49min
14/03/15 Six Foot Track 45km 6hrs 14min 11secs Smashing PB!!! (32min)
21/12/14 6 inch Trail 47km 7hrs 06min 30secs
12/10/14 Melbourne Marathon 4hrs 8min (8th fastest marathon in 25 finished)
14/09/14 Fremantle 10km 49min 26 (first K 3.47 5k split 23.02)
31/08/14 Perth City to Surf 42.2k 4hrs 34min
06/07/14 Gold Coast Half Marathon 1.49
15/06/14 Perth Marathon 4.48
01/06/14 Elleker Half Marathon 1.59.
21/04/14 40 miler DNF (28miles)
06/04/14 18th Bridges 10km 48min 47secs...since 1997
08/03/14 6 Foot Track 45km 6hrs 47min 02. (824th) A PB!!! :-)
09/02/14 Snakes and Ladders 15km 2.05
15/12/13 6 inch Trail Ultra 7.24
27/10/13 Rottnest Marathon 4.16.41
13/10/13 Melbourne Marathon 4.12.55
25/08/13 Perth City to Surf Marathon 4.13.28
11/08/13 Perth Half Marathon 1.54.05
28/07/13 Fremantle 10km 50.06 (very sick but first 1k in 3.55)
07/07/13 Gold Coast Half Marathon 1.47.29

16/06/13 Perth Marathon 4hrs 19min 55secs
My 10th consecutive Perth Marathon...Click to see -> how I became a SPARTAN...

19/05/13 Joondalup Half Marathon 1hr 58min 26secs 310th of 495.
07/04/13 Bridges 10km 54min 45seconds.
09/03/13 6 Foot Track 45km 6 hours 54 minutes 20 seconds. 740th of 804...blog post or ...photos! page.

24/02/13 Perth Trail Series Qi Gong 14km 1hr 37min 04 Placed 79th of 117 finishers.
09/02/13 Busselton Half Marathon 1hr 51min 58 secs 219th. full Busso results here
02/11/12 John Gilmour 10k track 47.17 ..see here
14/10/12 Melbourne Marathon 3hrs 49min 52secs ..(777.)
16/09/12 Fremantle 10km 47min 16
26/08/12 City to Surf Marathon 4hrs 42min 41 secs
15/07/12 Lake Joondalup 10km 47min 30.
01/07/12 Gold Coast Half Marathon 1hr 44min 49 secs. 1668th of 9035 finishers

17/06/12 Perth Marathon 4hrs 6min .. (post and photos here)
20/05/12 Joondalup Half Marathon 1hr 47min 01secs. (151st of 313 finishers)
15/05/12 Masters 5000m 21min 58secs
13/05/12 Bunbury Half Marathon 1hr 46min 45 secs. (76th of 240 finishers)
22/04/12 PTS Ellis Brook 21.8km trails race 3hrs 12min 28secs. 39th.
01/04/12 Bridges 10km 47min 02
25/03/12 17.3km (690m ascent) Swissmurdie trails race 2hrs 19min 17secs 54th of 60.
20/03/12 MastersWA 1500m in 5.56, 100m in 14.3, 400m in 76.4, 5000m in 23.33.
26/02/12 WAMC Swan Twilight 5km 24.32
26/02/12 Perth Trail Series Qi Gong 14km 1hr 44min 08 secs 70th of 102.
04/02/12 Busselton Half Marathon in 1hr 49min 31 secs.
18/12/11 6 inch 46km 5hrs 30min PB!
09/10/11 Melbourne Marathon in 4hours 02minutes 49secs...photos...

12/09/11 Fremantle 10km in 45minutes 50 secs.
7/8/11 Perth Half Marathon in 1hr 47min 46 secs.
17/7/11 Lake Joondalup 10km in 46min 33secs.
19/6/11 Perth Marathon in 4 hours 12min 54secs (351st of 547.)
12/6/11 Lake Monger 10km in 48min 09secs
22/5/11 Bunbury Half Marathon 1hr 51min 44secs 109th of 261 finishers
10/4/11 Bridges 10km 52min 55
12/3/11 6 foot 45km in 6hrs 53min 07 secs...819th...of 877...33 DNF's...4 outside 7hr cutoffRace Report and race photosPre & post race photos,initial ELATION
Note; Completing 6 foot is a major goal achieved which I have had in mind since 2005!!!!!!!

4/3/11 3000m in 12min 40 (19th of 19 finishers)Momentum building a little,sub 13 done! :-)
18/2/11 5000m in 23min 31 (20th of 20 finishers...4 DNF's)..results
5/2/2011 21.1km Busselton Half in 1hr 51min 41 secs for 124th of 218 finishers.
19/12/10 46km 6 inch trails race in 5hr 49min (63rd of 79 finishers)
10/12/10 5000m in 22.43 18th of 18!
5/11/10 John Gilmour 10,000m in 47min 36. (23rd of 31)
10/10/10 Melbourne Marathon 4hrs 5min...2895th of 5027 finishers...
12/9/10 Fremantle 10km in 46min 53...a big SB and my best time since 2005!
29/8/10; 42.2km in 4hrs 15min for 537th of 830 finishers...my 6th best of 12 M. finishes.
19/8/10; 5000m in 22min 06.0 secs (SB by 0.6 of a second, & Stan did a SB also that night)
22/7/10; 5000m in 22min 06.6 secs. (SB and 17secs off my track PB)
20/6/10 Perth Marathon in 4.30.
13/5/10; Masters 2000m 7.55 (first sub 8min run since 2005) & 5,000m 22.42
22/4/10; Masters 800m 2.46 & 5,000m 22.29!~(2nd best ever track 5,000m, track PB is 21.49,)
3/4/10; Australian Masters 35-39yrs; 4th in 1500m 5min 34secs. see here...
28/3/10; Bridges 10km in 48min 39secs. 388th of 1646
25/3/10; 300m in 47.6, 600m in 1.57.0 100m in 14.6
18/3/10; Masters 1500m in 6.03 & 10,000m in 49min 35
28/2/10; 4th place in 6 hour Track Race at Coker Park; 45.003km
6/2/10; Busselton 21.1km in 1hr 52min 50 secs
20/12/09;6 inch 46km 6hrs 16min
15/11/09; Peninsula 5km 22min 5225th of 73.
6/11/09; John Gilmour 10km 48min 39
11/10/09; Melbourne Marathon 4hrs 11 min 33 secs
4/10/09; Freo funrun 5km in 22min 53 secs
... ...
2011; 5hrs 30min 6 inchPB!! 2012; 3hrs 49min PB(Melbourne Marathon)!!2014; 6hrs 47min PB! @ 6 foot!

The next big things racing wise maybe;


6 inch 46km
on 16th December @ 0430hrs, countdown (activated a few days before?) is;


Kathryn and I welcomed our daughter Jordan into the world June 2010 A.D.!
Kathryn and I welcomed our son Jacob into the world in late July 2007 A.D.!
Our challenge is to be good parents with the Creator Gods help!



... 2004 ...2005 ...2006 ...2007... >...2008...2009...2010 ...2011... 2012.

but for the most important thing in life;
there is only 2 ways to live!...Bible Gateway...

Monday, February 27, 2006

6.5km attack at Altone

Sunday 26/2/06; AM; Ran about 6.5km in 31.51 (15.45/16.06) Heart rate 180. Pretty warm conditions. Glad to get out of the heat. 2 laps of H. Park and 2 laps of lake. First 2km was 9.13 Average pace 4.54 per km. Good to get a higher intensity run on the board.

PM; Brisk 20minute walk to car and and back to Subiaco oval where I was watching the rampaging mighty Freo Dockers thrashing the eagles...KL was not happy, but I was in purple heaven as Jeffrey, Bell, McPharlin and the other purple wizards dazzled the eagles into a nightmare...Got a photo of the scoreboard wuhoo!

Friday, February 24, 2006

Southern River 6.25km run

Friday 24/2/06 Ran 6.25km in 41.48 Heart Rate 132 at the finish. Splits 20.01/21.47. Temperature 29 degrees Celsius. Ran with Hydration pack on back. Relaxed,cruisy recovery run. Happy with it.

Minor Concerns;
-Have had a little bit of left knee soreness and shin tenderness since basketball reffing last night so need to go easy on the running.
-Flat tyre on mountainbike has reared its ugly head again already, so need to get a new tube.
-Have a problem with a crack on the top of the bladder in my hydration pack meaning that I can only get about 1-1.5L in the 2L bladder. May have to get a new bladder for my hydration pack, but will make do with what I have for the moment...

Up to session number 6 and 403 minutes and there is still 2.5 days to go, so on track to beat what I did volumewise for training again this week. Keep doing this and with some good reps sessions I should start to see my P.B.'s threatened in the coming weeks and months...going great guns...

2 hours basketball reffing

Thursday 23/2/06 Umpired about 2 hours (3 games) of basketball tonight...was fun...

Thursday, February 23, 2006

Google earth maps

Thursday 23/2/06 Managed to get google maps working today for the first time after several hours of installing software, and playing with gmail and other stuff I finally managed to get to upload my first ever google earth maps (satellite images) onto my 6inch trackwebpage and also the geocities version of this blog.
I think it looks way cool...check it out...!

Wednesday, February 22, 2006

Return to Reps with 3x1km.

Wednesday 22/2/06 Ran 3x1km at Langford Sports Complex in 3.49/4.00/3.55 with heart rates at the end of each being 180/177/189. 5 minute rests with active (light jogging)recovery.

Not a bad little reps session but nothing incredible. was thinking of doing 4 or 6 reps, but the heat and humidity was getting to me by about 0845am and I decided to call it a day and go get my sweat saturated shirt off. I might add that I had a resting heart rate of 45 this morning which is the best Ive had so far in 2006, after a few 47,s and 48's in recent weeks...so starting to get fitter again if I can be consistent throughout the week as I have been for the last week or so... Onward....

Tuesday, February 21, 2006

Darling Scarp Adventure challenge!

Tuesday 21/2/06; Cycled and bushwalked! for 2 hrs 44 min 34 mostly in 40 degree (Celsius) heat...and up some challenging hills, which reminded me a lot of 6-Inch Track... Was rather dehydrated and heatstroke affected after making some very costly navigational errors... A challenging experience this one! Ended up being a bit of an spontanous/unplanned orienteering/rogaining type experience.

I set off in the 40 degree heat hoping to get a quick 1 hour ride in on the path alongside Tonkin Hwy before the forecast thunderstorms set in for the evening. As I did not plan to be gone that long I only took one 600ml gatorade bottle, and about 500ml of water in my hydration pack. In hindsight I soooo wish I had taken the two one litre powerades and refilled the bladder in my hydration pack to its max of 2 litres as I could have done with the extra two litres of fluids for sure...

I took a wrong turn on some roads I have not yet ridden on yet, and thought from my map that I may be able to double back to Mills Rd.

However the dirt bush track I was following just got steeper and steeper until it was quite gnarly! trying to drag my mountainbike up it without losing my footing ( I had already given up trying to ride up I reckon about a 70-85 degree incline.) My gastrocnemius muscles (calves) were pretty close to maximal fatigue by the time I got up that hill, and I was rewarded with some shade from a tree in the oppressive heat and a glorious! view of the plains below as I was well up the Darling Scarp by this time.

However then I was faced with another challenge. There was no sign of Cockram Rd which I was looking for, and then I was shocked to discover a massive open-cut mine/quarry complete with a couple of those very large "Tonka" trucks (their wheels are about the size of a car! ) blocking my way forward. It was an incredible majestic sight a bit like looking at the Grand Canyon I suspect.... There was absolutely no way I was going to try a suicidal slide down the dirt track I had come up so the only thing for it was to try and skirt around the open-cut mine on bush tracks...

I spent the next 2 hours or so climbing steep hills in the oppressive heat, ran out of fluids, enjoyed some glorious views (felt like I was in a plane, and saw a few jet airliners Qantas etc flying just above too...)....Kept re-assessing my position trying to figure out how I could get to Mills Rd from here...Saw some of those massive powerlines heading in the correct direction and figured if I could find my way on tracks to them I could follow them to Mills Rd. Saw a few Rabbits and Kangaroos startled by my presence... The terrain was tough with lots of large boulders amongst the gravel...Prayed to God a few times to keep me safe...

Alternated between easy walking and easy cycling, as I attempted to conserve energy and fluids given my lack of each and the energy sapping heat...Eventually I managed to get to the powerlines and followed the track down until I cam to a small brook/stream. Unfortunately the first crossing I came to I decided not to take as it was covered with about 20 or 30 BEES! and a few WASPS thrown in for good measure... Soon found another crossing further upstream not guarded by Bees and wasps. More climbing up steep gravel tracks in the HEAT! no fluids left now... and then I could hear the cars on Mills Rd in the distance. Then the big black clouds provided some welcome shade and I could see the rain coming down on the plain below the Darling Scarp a long way away. The views were absolutely fantastic! After much winding tricky gravel tracks and a few wrong turns I finally got to Mills Rd...and the feeling of elation as I dodged a car on the road and headed over to Cohuna Wildlife Park looking for a water fountain was a huge mental boost/encouragement...No sign of a water fountain so I would have to wait longer to treat my dehydrated state...However the sun was gone and rain was threatening as was;......LIGHTNING.

The tough ascents done, it was time to start the long descent down the bitumen of Mills Rd, and give the brakes on my bike a workout instead of me. Had to concentrate hard on the steep winding descent, with a few cars whistling past also..., but my legs got a welcome rest...The lightning seemed to be striking every few minutes and I reckon within a few km of me maybe even a few 100m of me...a little scary and I was glad to get through this part and enjoy the light rain all the way home...

So a very eventful ride which ended up being heaps tougher than I had planned and made me feel like I was doing SIX INCH TRACK again...but I will be better for it, and it feels good knowing I was able to rise up to the challenge...EYE OF THE TIGERESQUE.....Thanks God! for getting me through safely and without any major mishaps...

After that ride I think its time I did some reps....! to see what gains I picked up from the Darling Scarp ascent....but first I have to recover....I'm tired but happy.

walk n jog with KL

Monday 20/2/06 Walked and ran (7 minutes) a total of about 23minutes with KL. Low intensity (HR 120), but a good session, and special....

Monday, February 20, 2006

4.5km in the oven @ the superpark

Monday 20/2/06 Ran 4.5km in 26.09 (12.19/13.50) HR-147. Did 2 laps of ovals A,B,C, & D. Was over 30 degrees, so even at this slowish pace, I was sweating lots, and looking for shade from trees at every opportunity. A good way to start off the day and the week. Hoping to accelerate my training this week off the springboard of distance base I have in place over the last 3 weeks. If I can get a few reps sessions on the board, and continue to increase volume, my momentum will continue to increase...

Whiteman Park Recon & time with KL

Sunday 19/2/06 Walked/jogged for 12minutes with KL.

Saturday 18/2/06 Cycled 32.75km in 2 hours flat, heart rate 132. Rode to Whiteman park and back, and explored the paths at Whiteman park. Relaxed overall, but cranked up the intensity at times, and saw some interesting sights along the way, plus found a good bike-path on West Swan Rd I did not know about...A good ride, which ensured my volume for this week is the best I've notched up so far for 2006...just need to get the intensity firing up now...i.e. more races/time trials and REPS/INTERVALS sessions...Its feels good to have some strength base built up in the last 3 weeks with 3 consecutive 5hr+ weeks...and this week is over 7 hours...10 hours+ would be the target...

Friday 17/2/06 Cycled about 3km with KL. very! low intensity....Mainly just trying to encourage KL to cycle often...
More for her than for me...

Friday, February 17, 2006

Running on a dark night

Thursday 16/2/06; Ran 6.5km around the golf course again, did 42min.08 (20.41/21.27) Heart rate 141 at the end, so still relatively cruisy but a few minutes faster than the same course I did on 4/2/06..

I threw in a few short spurts here and there butt its hard to run fast at night because you worry about your footing. I don't want to do an ankle cos I step in a hole or something. I did step in a few holes along the way so I was stepping a bit gingerly, taking it easywhen the lighting wasn't good and the surface was uneven. One of these days I will have to invest in a headlamp. Happy with the run. I would like to do some higher intensity sessions soon, but I have been very busy looking for new employment options and hanging out with my fiance KL which are a higher priority for me in the general scheme of things...

Volume for this week is on track thanks to the 52km ride I did on Wednesday, so hopefully the wheels of progress are starting to turn for me in 2006...

Pretty keen to race again soon, to prove that my pathetic Matilda Bay disaster is an aberration, an exception to the rule and NOT the general pattern for me this year...

Wednesday, February 15, 2006

Heartstrings come undone;3hr ride in drizzle

Wednesday 15/2/06 Cycled about 52km in 3 hours 12 min. Light rain/drizzle all the way. Had demonhunter song "Heartstrings come undone" in my head most of the way.

Explored various routes from Orrong Road to Tonkin Hwy, a detour along Hale Rd, and spent a lot of time going up and down Roe Hwy..interesting sights..and I tested my theory about riding on Tonkin Hwy from Leach Hwy, looks as if you can, but the only thing separating the cars from you is a white line and I dont like having cars and trucks whizzing past me about 2-3metres away at 100km/h+ much...went along Tonkin a short while like this, but not a preferred option for me. I like the red bitumen bike paths we are so spoiled by here in Perth the best...broken glass a big issue though...

Great to finally get a solid long ride on the board..was getting challenging in the last 20-30minutes..plus sick of the persistent rain, and saddlesore! Nice to get a break from the hot weather though and I made the most of the opportunity. So very happy to get this ride on the board, I know I will be heaps better for it.

Tuesday, February 14, 2006

A ride in the oven along the railway

Tuesday 14/2/06; Cycled 7.5km in 22min 28. (12.08/10.20) Heart rate 135 by end. Took the railway route again but added an extra 500m by taking a slightly different course...Very hot conditions.

How many countries have you visited?

Nothing to do with running, but just something cool I came across on cousin Andrews blog; http://www.world66.com/myworld66/visitedCountries/

Monday, February 13, 2006

Night Rider...

Monday 13/2/06 Cycled about 7km in about 21min03 on the moutainbike just after 2000hours. Full moon. Enjoyed the ride, and now have training book back. Speedometer on bike needs to be looked at though...Hoping to step up the pace a little this week in training volume and intensity...see how I go...Its going to be a busy "watershed"/"litmus test" of a week I suspect...

Murphys Law 10km race and short cycle.

Sunday 12/2/06 Ran Matilda Bay 10km in 52min 08 :-( Heart rate 162 at end. In a word; PATHETIC! 1km splits; 3.50/4.50/5.15/5.32 and 5.45/4.35/4.35/6.09/6.14

Excuses;
-weary from tough couple of days and lack of sleep.
-running a bit late on the day
-lotsa concrete paths = lack of rhythm and lots of stress on my knees...
-carrying gatorade made it hard to run fast.
-fully unmotivated by last 2km. (hence the very low heart rate for a race of 162..couldnt be bothered finishing off once I knew it was a disaster...)
-warm weather.
-noy sure exactly just a shocker...

Sunday 12/2/06 Evening cycle of 6.5km with KL relaxed and very cruisy!
-

Friday, February 10, 2006

10km rep session II is 1minute faster

Friday 10/2/06; Ran tough 10km reps session, total time 42 minutes 44, with heart rates 174-186. Improved by just over 1 minute on what I did for the identical session on 28/1/06 (43.47). RPE (Rating of Percieved Exertion) of about 9 (out of 10)....

Had about 3 hours sleep (0200-0500), started reps at Langford Sports Complex at about 0555hrs, conditions good, very slight headwind in the back straight. In the words of Yevgeny Kafelnikov (Russian tennis player talking about some tennis courts a few years ago), the surface was a bit of a potato field particularly in the front straight. Ended up running wide, and stepping gingerly through all the myriad of lines engraved into the front straight (Little Athletics). Had the place pretty much to myself which was nice. I have some good memories associated with this venue from 19 years ago when I won a zones race for Little Athletics (LA) here, which qualified me for LA State Championships, where I won my first state medal back in 1987. Anyhow enough trips down memory lane...

Very pleased to improve a bit on last time. This 10km reps session is a very demanding session, a real challenge just to complete the session let alone hit your targets which I did with about 16 seconds to spare.
My time today is I think about 2 minutes 46 slower than my PB for this session which I think I did in 2003...so still lots of work to do if I am to attack my 41minute 10km PB and make progress towards a sub 38minute 10km which has been a bit of a "holy grail" for me since 1998...

I work by the rule that if I add about 2 minutes or so to the time I do for this session (since being a reps session there are rests between each rep, so its slightly easier than running 10km without rests, {especially since I can watch my splits like a hawk every 100m} although race conditions often cause one to dig deeper) that should tell me what my 10km race time is likely to be. So since I did 42.44 today I think I should be capable of about 44.44-45.44 this weekend in the Matilda Bay 10km race.

So I will be targeting a sub 45minute 10km race this weekend for sure, and if all goes well I should land a 44-46minute 10km race time this weekend...

I have in the first 2 weeks of this month tripled the pathetic!!!training volume I was doing per week in January, so things on track so far this month, but would still like to double or triple it again...and be doing 7-12 hours a week instead of the barely satisfactory 5 hours a week I have done so far in February. Now I have my mountainbike operational again I have a lot more chance of doing it...That said I am very happy with getting two decent long runs done, and two top-rate 10km reps sessions on the board for 2006. Just need to do a lot more of it and my goals for 2006 will be achievable.....

Thursday, February 09, 2006

Night ride along railway route

Thursday 9/2/06 Cycled for 53min 41 (29.54/23.47) covering about 15km exploring a route along the railway. Used my bike light for the first time in a long time. Almost a full moon, but some rather dark paths and roads. Went as far as Roe Hwy up to ladywell st and then back. Negative split on the way back.

Wednesday, February 08, 2006

Mamba on the Canning River! :-)

Wednesday 8/2/06; Cycled 15km on my malvern star Mamba mountainbike in just under 53minutes 39. HR-120...My CatEye speedometer not working for some reason but two brand new tyres and tubes on my trusty workhorse..its awesome to have my MTB operational again, so should be able to increase my training volume lots, now I dont have to do it all running, which will give my knee the rest it needs between run sessions, and hopefully motivate me to go hard at the goals I have for this year.

Have a lot of expenses, but if I can get a good new job, there is still a very slim chance I might be able to visit 6-foot track this year, but I think the more likely option is that it will have to wait until 2007...I think the Melbourne trip to watch the Commonwealth Games has to take precedence, and I can't afford to do both I don't think.....

Really enjoyed the releaxed ride along the Canning River followed the same course as the 11km run I did last week but extended it up from Roe Hwy to Nicholson Rd...

slow running at a large super-Park.

Tuesday 7/2/06; Ran about 6.5km in 52minutes exploring a large "super-park" of about 5-6 large ovals all in one place...interesting..the surface was 98% grass so very soft and my knee was not sore afterwards, so a very good sign...Very important to try and kick off this week to a good start...Have lost my training book (hard-copy exercise book) in the last few days which is really annoying me, hope God helps me find it soon....

Sunday, February 05, 2006

2nd long run for 2006

Sunday 5/2/06; Ran 16km in 2hours 0 minutes 56 seconds. Heart rate 126. A good relaxed LSD session..golf course course again...Hot conditions for first hour...used my DMH Hydra hydration pack...left knee not so bad this time, but am icing it as a type...a good step towards maintaining some endurance base...Until I target a marathan again, this is very sufficent for me at the moment...I think though that 6 foot track 2006 is a no-show for me, maybe 2007...

Fast time trial by the brook & Around the golf course.

Around the Golf course Saturday 4/2/06 relaxed run of 6.5km in 43min 57 around parks and outside of golf course near KL's new house. Pretty hot day. Very nice to get out there, needed some thinkin' and prayin' time to think through a few things I woke up thinking about how KL and I can be all we can be for the Creator! Thats 4 days in a row I have got run done so maybe finally getting some momentum this week, feeling good mentally and physically, the best I've felt for some time....left knee was a bit sore but hey whats new...have! to get the mountainbike operational again...just really short on money and with all the moving house this week (me with my parents and KL moving out) have had other priorities and very little available financial resources...looking good for Matilda Bay I think...would be awesome if I could nail a sub 45min 10km there...probably need one more reps session to make sure...

Friday 3/2/06 Ran 4.5km on my J. Brook course again in 20min 26 Heart rate 168 at end. Did not finish off fullbore flat out hence the low heart rate for a time-trialish sort of run, but still about 4 minutes quicker than last time I did this course...left knee a bit sore...Very happy with the run I estimate about 4.25 per km pace which is the pace I need to do to get under 45minutes for Matilda Bay...so on track so far...

Thursday, February 02, 2006

Exploring the River II & KTSS VI

Thursday 2/2/06; Ran 11km in 1hr 16minutes, Exploring the Canning River this time, with a turnaround at the Roe Hwy Bridge.
Hot conditions on return this time. Relaxed pace again Heart rate 144 at end.

Later on in the evening did 250 Ab crunches...

Exploring the River I

Wednesday 1/2/06; Ran 6.5km at a relaxed pace in 45min 53 Heart Rate 135 at end..Was exploring a small section of the Southern river near the turnaround point of the run. Moved house yesterday to the southern suburbs of Perth. Rather warmish towards the end...