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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! 100km DONE 2018!!!), 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
Location: Perth, Western Australia, Australia

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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 2018; 4.15 2019; 4.25
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... 2017--7hrs 3min?... 2018-7hrs
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... 2019; 4hr 41min 59secs
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..45secs into it)
Perth City to Surf Marathon finisher 2009,2010, 2012, 2013, 2014, 2015, 2019.
GOLD COAST; 2012 HALF; 1.44 2013 HALF; 1.47 2014 HALF 1.49
2015 4.11 ..., 2016 4.11..., 2019 4.25
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 2018 4hrs 15min
2016 50km 9 hours 50min 956th
2017 100km DNF CP4 57km
2018 100km 24hrs 33min 15 913th
2019 100km DNF CP3 46km
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

As of August 2019; 34 road marathons finished (Perth x12, Melbourne x9,Perth City to Surf x7 Gold Coast x3 Rottnest x3)
Have also finished 20+ ultra races; 6 inch 47km ultra finished 12 times, six foot 45km ultra 4 times, Ultra Trail Australia ultras 2 times, Truth 50km ultra once within cutoff (and once outside cutoff), Lark Hill 50km ultra, 6hour track race.
Also completed the Bloated Goat 31km (1500m Vertical gain) 2 times which is similiar effort to a 46km ultra.
DNFs in UTA100km, WTF50miler, WAMC40miler race, Truth 50km, Six foot and 6 inch.
The first 3 DNFs were after covering more than 42km, and with Truth one was a 25km DNF and the first one I finished the full 50km but was 19minutes outside cutoff battling an ankle injury for 36km.
In road marathons 2 DNFs one at 23km in the 2008 Melbourne Marathon due to severe ankle injury in the first 1km, and PC2S @ 30km.

Most races since October 2009; >
01/09/2019 Rotto Biddi 3hrs.09.44
25/08/2019 City 2 Surf Marathon 4hrs 48min
17/08/2019 TW Parkrun 5km 24.29 (5th)
3/08/2019 Truth 50km DNF (at 25km in 4hrs 26min)
28/07/2019 RunMelbourne Halfmarathon 2hr 03min
21/07/2019 Champion Lakes R2R Halfmarathon 1hr 55min (32nd)
7/07/2019 Gold Coast Marathon 4hrs 25min
16/06/2019 Rottnest Marathon 4hrs 42min
18/05/2019 Ultra Trail Australia 100km DNF at 46km (CP3) 8hrs 58min
17/03/2019 Fat Lamb 20km 3hr 29min 49th of 70
02/03/2019 Lark Hill 25km 3hr 54 (Night race forgot headlamp)
24/02/2019 Swissmurdie 2hr 35
09/02/2019 Busselton Half marathon 2.13 (Late start actually 2.05)
20/01/2019 Chi Gong 1hr 58 134th of 158 finishers
16/12/2018 6 inch 47km 7hrs (12th finish)
21/10/2018 Rottnest Half 2hr 03 min
16/09/2018 Fremantle Half 1hr 58min
04/07/2018 Truth 25km 3hrs 11min 55 (PTS)
24/06/2018 Eagle 22km 2hrxx(59min officially, but 43min on my watch as started late)
17/06/2018 Perth Marathon 4hrs 15min
19/05/2018 Ultra-Trail Australia 100km 24hrs 33min 15secs 913th of 964 finishers
218 withdrawals
03/03/2018 Lark Hill 50km
17/12/2017 6 inch 48km 7hrs
06/08/2017 Truth 50km 8hrs 22min 59
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 K into the world May 2015 A.D.!

Kathryn and I welcomed our daughter J into the world June 2010 A.D.!
Kathryn and I welcomed our son J 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...

Sunday, April 27, 2014


Really happy with a solid first 14km in 70min 20secs, 18 seconds faster than my 2008 split see here or here, so my fastest 14km split in this race), so running with Tim, and Luke, Hunter... early on really helped me to settle into a good pace without a fast 1st Km. [2007 (32k in 3.41) ...,2008 (46k in. 4.48),.............2009 (32k in 3.44),2010(42k in 4.54), 2013 (39k in 4.51),......................2014 (46k in about 5.42, 42k 4.54, 39k 4.15 36k 3.47 32k 3.13).] ------------------------------------------------------------------------- From 14km to 32km (in 2014) I was a lot slower (23k 2.12, 32k 3.13) than my 2008 splits [23k- 2hours 03min (5.20per K), 32k-2hours 59min.50 (5.37 per K) [ 7k-approx. 35min (approx. 5min per K)], although that was a deliberate strategy (maybe a bit too slow), and still had me in the ballpark of getting through the first 46km in under 5 hours, with plenty in reserve to try and take on the last 18km. 32km to 36km (3hrs 47min for 36km) was still good enough to have me in with a chance, as I needed to survive the 10km from 36km to 46km in 72min, so needed about 7.15 per K for 10ks to do it (tough but achievable maybe if the back had not got sore)...and I was about to go for a roctane Gel to try and fire up the system, for the 7k from 39k to 46k, but the back soreness torpedoed that idea. The unknown/uncharted territory beyond 46km would have been extremely hard, but I think the chances of going under 8 hours at least would have been there if the back was not so sore... OFFICIAL RESULTS @ HERE
Terrific Photo thanks to Trevor.; Not at the front early on, but sitting near the front of the main chase group (Todd Ingraham was leading well out in front of course, (he won in about 4.39? a few minutes outside his 2013 record, and he also did the Canberra 50km the previous weekend)). This picture includes Tina Major (Canberra 50km winner the previous week in about 3.35, and smashed the course record in the 40 miler to win in 4.56!!!), Sanja Kolonic (2nd woman in 5.33, a dedicated PTS and PHATie runner who normally runs much more technical and mountainous trails than this, big result for her), and Ray Lampard (experienced ultramarathoner, cruising along for 2nd Man and 3rd outright in 5hrs 6min...)... Tim Eva (Lark Hill 100km winner and former record holder in the early years), Luke Munro,Tony Smith, Connor Quinn and Kate Bodill (ended up doing 6hrs 11min this year after 2nd? in last years 40 miler and the 2014 Lark Hill 50km champion) are also in this picture and all did well. I am there in the light blue shirt and red hat.
Was always going to be iffy/risky trying to run further than ever before on 6 weeks of about 20km per week since 6 foot. Managed to fool myself into thinking it might work and for 35km I was on target and easily hitting my pace targets. First 14km was probably about the fastest I've done it in 5 attempts, sitting right on 5min per K or faster, got there in about 69-70min. I remember getting to 14km in 2008? in 70min, and I think that was the day I made it to 46km in 4hrs 48min. Plan was to sit around 5min per K for 7km-14km, then switch to an easy pace of 6-7min per K, and figured if I could average about 7min per K that should be enough to get me to 46km in under 5 hours, and 64km in around 7 hours...Half marathon was bang on 2 hours, as I relaxed a lot from 14km to 23km, with the aim of trying to conserve carbs, for the 23km-46km section...Was able to do that, and settled into about 6-7min K's, and when I hit halfway (32km) in about 3hours 13min I  thought I was a good chance to make it back to 46km in under 5 hours. Loaded up the hydration pack with 1.5L of water and my two 600ml drink bottles, and in hindsight maybe should have gone for 300ml-1L less. Because I think the extra 500g of weight maybe what contributed to the back pain that slowed my pace from 37km onwards, and killed off any chance of getting to 46km under the 5 hour cutoff. However my legs were also shattered, and were refusing to run by that stage and from 39.5km onwards I was down to a slow walk punctuated with shuffle jogs. So maybe the chomps and Gels simply staved off the inevitable which was that my lack of long runs was always going to come back to bite me from about 4 hours onwards. My target time for 32km was 3hours 19min (which I did in 3 hours 13min which I was pleased with), and for 39km it was 4 hours 10min. I got to 39km in 4 hours 15min, and I knew that 7km in 45min on the uphill section when I had been struggling to hold 7min K's on the downhill was probably going to be unlikely. Had hoped to go for the roctane Gel and try and find something, but the pain in my back was making it too hard, and maybe I gave in mentally. In hindsight I probably should have dumped 1L of water from the hydration pack and maybe that would have helped. Still not sure how I tweaked my back or what the injury is but suspect its a minor but painful strained muscle or something. I did try putting the hydration pack on the front instead of the back, and If I had someone crewing for me I would have given them the pack and just grabbed a Gel and one or two drinks... But as usual I didn't have anyone crewing for me. So probably a combination of carrying too much drinks, 6 weeks of no long runs, a minor but painful back injury, the temperature heating up, and some other factors maybe, sank this years attempt. 64km is a long way to run, and I have never run more than 53km yet, so I guess I need to prepare better to win on this race...  Maybe next year. However it was a fantastic day catching up with various people running in a wonderful location, seeing he race unfold,  and I banked a good quality long run...Lots of blessings to be thankful, just very sore physically right now, and mentally a bit disappointed...Nice to see Todd and Tina Major win and the bigger races they are targeting later in the year are looking good. Not sure how hard Ray was trying, but must be a solid run even for him. Massive PB's for Nathan and Grant, Sanja and Barb. Tony, Connor, Luke, Hunter, Kate and Gizzy all finished with fantastic times around the 5.40-6.20 mark. A few PHATies (PERTH HILLS AND TRAILS running group) there including Tina Bristol who finished her first ultra running race too in 7hrs 30, she fought long and hard and achieved her main goal I think. I think the last person to get to the end was in 8 hours... So well done to all those people who conquered the 40 miler, and even those like me who failed, at least we had a go, thats better than not trying... The most important race is with yourself.--------------------------------------------------------------------- I have learned more about this race again, and maybe in future years I will put together a focused training program for it, to try and get through it, am sick of DNF's in this one... My race report sourced from strava upload of the first 42kmHERE...and last 4km HERE Monday, April 21, 2014 Walk/ shuffle/ try to jog back to Mt Helena (about 48min forgot to stop watch at end). One of the longest and most painful, challenging, and slow 3km in direct sunlight I have ever done, but it gave me time to think and admire the beautiful bush along the railway heritage trail and see the devastation of the fire earlier this year one more time... Good to be alone for a bit, better than trying to get a lift back in a car... ------------------------------------------------------------------------------------
2014 V [2008] V (2010) splits.
7k-33min 22 [about 35min] (34.38 in 2010)
14k-70min 20 [70min 38 (5min02 per K)] (73min 11 in 2010,...)
23k-2hrs.12.03 [2hours 03min (5.20per K)] (2hrs 13min in 2010,)
32k-3hrs 18(5min refilling drinks) [2hours 59min.50 (5.37 per K)] (3hrs 14min 58secs in 2010)
39k-4hrs 16 [3hours 53min (5.58 per K) (4hrs 21 in 2010,)
42.2k(marathon)-4hrs 54 [4 hours 23min (6.15 per K)](4.54 in 2010,)
46k-about 5hrs 42* [4 hours 48min.15 (6.15 per K)] (did not get there in 2010)

2014 V (2013 splits) V {2008 splits} V [2010 splits] V <2009 splits>
7km 33.22 (34.41) {35} [34.38] <33.10>
10km 50(53.26) {?} [?] <50.59>
14km 70.20 (74.41) {70.38} [73.11] <71 for 14k and 1.49 for 19.8k>  
23km 2.12 (2.24) {2.03} [2.13] <2.16>
26km ?? (2.47) {??} [?] <2.41>
32km 3hrs.18min (5min refuelling) (3.50) {2.59.50} [3.14.58] <3.44>
36km 3 hrs 47min. (4.20) {??} [?] 
39km 4 hrs 16min  (4.51) {3.53} [4.21] 
42.2km 4 hrs 54 (NA in 2013) {4.23} [4.54] 
46km about 5.42* (NA in 2013) {4.48.15} [NA in 2010] 

*Officially I only made it to 39km, due to the 5 hour cutoff at 46km.
So its clear I was far quicker on every split in 2014 than in 2013...and I think I was even marginally quicker than some of my 2008 splits when I did the first 46km in 4.48....
Photos below;
--early on in 2014 40 miler,
--deciding to stop at 39km in 2013 40 miler,
--getting to 14km in 70min 38secs in 2008 40 miler, and
--start of the 2010 40 miler;

Full 2008 splits; 7k about 35min, 14k-70min 38 (5min02 per K), 23k- 2hours 03min (5.20per K), 32k-2hours 59min.50 (5.37 per K)39k-3hours 53min (5.58 per K), 42k(marathon)-4 hours 23min (6.15 per K), 46k-4 hours 48min.15 (6.15 per K) ]

This photo (Thanks to Bernadette for the brilliant photo) shows Nathan Fawkes who was 3rd Man (4th outright) in 5 hours 9min? in a prominent position in the main chase group early on. I am there also in the light blue shirt. Grant "the Machine" Wholey is in picture here in a Lark Hill shirt, he did about 5.30, after winning the GreatWesternSandStorm soft sand beach 42km in 4hrs 39min near the SAS Barracks 2 days before this race!!! and also Bunbury Marathon the previous weekend. Barbara Fieberg (another Kal. regular) not in picture here was the 3rd woman in the 40 miler in 5 hours 46min, after finishing a close 2nd to Kate Bodill in the Lark Hill 50km about 8 weeks ago. --------------------------------------------------------------------------------------- Earlier in the month on the 6th April I kept my Bridges funrun streak (since 1997 so my 18th consecutive year of doing this race) alive with a 48min 47 secs 10k run with the BT Runclub legends. Forgot the Garmin for that race so did a manual upload HERE...the details are as follows; 2k split of 8.33 was good for where I am at now. 3k in 13.25 not great but ok. I knew Claisebrook Cove/Windan Bridge would not be my favourite part of the course, and as expected my rhythm went to pieces in this section, but still hung in for 18.35 4k and 23.56 5km splits. Getting tired (not much training beyond 5k at high intensity in recent times), but enjoyed the section from Windan Bridge to the Causeway, and got back some (slower) rhythm, 6k in 28.40 (a 4.44 K), 7k in 33.42 and then lost the plot again on the causeway to dribble into 8k in a pathetic 39.10 (5.28 my slowest K of the race by far). Just trying to stay with it from there and the 9k split of 44.15 (5.05) was back on track a bit. Dug deep at the end as per usual, and came up with some sub 5min stuff, probably tried to go for a strong finish a bit too early and had to regroup for 100m or so, but a strong finish got me a 4.32 K and ensured I was well under 49 minutes on my wristwatch, although with the archaic? gun time rule in this race, my official time may be over 49 minutes. For where I am at now a fairly good effort I think. Not a disaster, but in the below average zone for my Bridges races in the last 18 years... The 2k split of 8.33 (4.16 pace) is encouraging to me, and signs that maybe the wheels of progress are turning a little. However I couldn't expect much with very little high intensity road or track running in recent months...Nice to be part of Bridges again, and pleased with the 2k split and the fact I was well under 50min, but have a lot of work to do, if I am to get some worthwhile progression going. For now I'm mostly just happy to get through a short road race ok... 1k splits last 8k; 4.52, 5.11, 5.20, 4.44, 5.02, 5.28, 4.55, 4.32. (first 2k 8.33 (4.16 pace))....