Monday Jun 30 |
 | Ronning 9 [3]0.1 km (1:30 / km) | |
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| Did a 100 metre effort with Bella on a harness, trying to make the olympics. 9.3 seconds was't good enough for the selectors. Not taking any sprinters. Damn it. Now I have an injured knee |
Sunday Jun 29 |
| Ronning race 33:18 [5]9.3 km (3:35 / km) | |
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| ACTVets H'Cap Mt Ainslie 9.3km
Splits:319, 336, 327, 339, 316 down, 404 up, 326, 406 up, 330, 048 down
Oldest age record on the books had me working hard all the way around today. I had in my head Peter Kallio's M45 record was 3320 set in 1982, but was really 3352. |
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| C • TdF 3 |
| Ronning 24:00 [3]6 km (4:00 / km) | |
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| Warm up with Bella |
Saturday Jun 28 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog at Gooyooroo |
Friday Jun 27 |
| Ronning 40:00 [3]9 km (4:27 / km) | |
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| Jog with Bella |
Thursday Jun 26 |
| Ronning 15:00 [3]3 km (5:00 / km) | |
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| Jog with beautiful and Bella |
Wednesday Jun 25 |
| Ronning 5:00 [3]1 km (5:00 / km) | |
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Tuesday Jun 24 |
| Ronning 1:05:00 [3]14 km (4:39 / km) | |
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| Jog Bella |
Monday Jun 23 |
| Ronning 27:00 [3]6 km (4:30 / km) | |
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| Jog bella Mt Painter |
| Ronning 1:02:00 [3]12.5 km (4:58 / km) | |
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| Pre blob blob with beautiful and bella, then big blob blob with the gang through Weetangera |
Sunday Jun 22 |
| Cycling 50:00 [3]20 km (2:30 / km) | |
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| Bike to Tilleys and back with Beautiful. Met BA and A-Z on the way back. |
| Ronning 30:00 [3]6 km (5:00 / km) | |
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| Jog Mt Painter with Bella and Beautiful |
| Ronning 40:00 [3]8.5 km (4:42 / km) | |
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| Jog Bella |
Saturday Jun 21 |
| Ronning race 41:21 [5]12 km (3:27 / km) | |
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| Combined Athletics ACT and ACT Masters XC Champs
Stromlo 12km 41.21 7th
Splits:824; 835; 838; 838; 704 or
1659; 1718=3417+704
5 guns (Dent, Green, Saunders, Irish, Leane) off at the start. Settled into a pack with Walshe, Riches and Grattan. I put in several surges until we dropped Grattan at 5km, Riches at 5.2km. Swapped turns until I was dropped with 1.5km to go.
Happy with that one on another cold, windy, wintery day.
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| Ronning 25:00 [3]5 km (5:00 / km) | |
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| Warm up with Bella |
Friday Jun 20 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
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| Jog Bella |
Thursday Jun 19 |
| Ronning 57:00 [3]13.5 km (4:13 / km) | |
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| Jog Bella |
Wednesday Jun 18 |
| Ronning 10:00 [3]2 km (5:00 / km) | |
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| Jog Bella |
| Ronning intervals 1:10:00 [4]16 km (4:22 / km) | |
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| jog Bella incl 5 x 300m |
Tuesday Jun 17 |
| Ronning tempo 18:00 [4]4 km (4:30 / km) | |
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| Jog Bella Mt Painter incl 1km tempo 3:10 |
| Ronning intervals 56:00 [4]13 km (4:18 / km) | |
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| Jog Bella incl 5 x 200m |
Monday Jun 16 |
| Ronning 20:00 [3]5 km (4:00 / km) | |
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| Jog to city and back |
| Ronning 45:00 [3]10 km (4:30 / km) | |
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| Jog Bella |
Sunday Jun 15 |
| Ronning 27:00 [3]5.5 km (4:55 / km) | |
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| Jog Bella Mt Painter |
| Ronning 1:00:00 [3]13 km (4:37 / km) | |
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| Jog to track, warm up 5 x 100m 15-16sec, jog back home. Too windy and too lazy. |
Saturday Jun 14 |
| Ronning 29:03 [3]8 km (3:38 / km) | |
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| ACTXC Eucumbene Drive 8km XC 1st 29.03
No big guns this week. Started into a stiff breeze at dawdle pace. Upped the pace on the first hill, no one came, waited, then rolled away from the field on the down single track. Looked back at 2.5km only RobW close. Worked solid into the wind at half way which seemed to take forever. Stuck the wings out on the way home cruising with the wind behind, looked back a few times. Thought I could coast at 6km and save something for the 3km track tmoz but RobW clawed 10secs back on me. Worked harder over the last km to keep him at bay. |
| Ronning 31:00 [3]6 km (5:10 / km) | |
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| Warm up and warm down with Bella. |
Friday Jun 13 |
| Ronning 50:00 [3]11 km (4:33 / km) | |
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| Jog with Bella Aranda |
Thursday Jun 12 |
| Ronning 23:00 [3]5 km (4:36 / km) | |
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| Jog Bella Mt Painter |
| Ronning tempo 50:00 [4]12 km (4:10 / km) | |
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| Jog Aranda incl 5min tempo at 330/km |
Wednesday Jun 11 |
| Ronning 18:00 [3]4 km (4:30 / km) | |
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| Jog Bella |
| Ronning intervals 50:00 [4]12 km (4:10 / km) | |
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| Jog Bella Mt Painter Cook incl 3x200m 2x400m 1x1k |
Tuesday Jun 10 |
| Ronning tempo 1:01:00 [4]15 km (4:04 / km) | |
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| jingle bells, bella smells, kanguru not far away, oh what fun it is to ride in a one dog open sleigh |
Monday Jun 9 |
| Cycling 1:40:00 [3]25 km (4:00 / km) | |
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| Bike to Tilleys and back with Beautiful via Black Mtn and Bruce Ridge including single track |
| Ronning intervals 58:00 [4]13 km (4:28 / km) | |
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| Jog Bella Mt Painter Macquarie Aranda incl 3 x 200 |
Sunday Jun 8 |
| Ronning 1:05:00 [3]14 km (4:39 / km) | |
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| Jog Bella Macquarie Mt Painter Aranda |
| Ronning tempo 16:00 [4]4 km (4:00 / km) | |
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| Tempo at Cook. Started off at 4's, wound it up to 330's, warm down at 4's. |
Saturday Jun 7 |
| Ronning race 16:15 [5]5 km (3:15 / km) | |
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| ACTXC Stromlo 5km 9th 1615 Splits: 757;818
All the guns out today Dent, McTaggart, McCrae.Erwin, the Irish etc
Was surprised at the half way split. Thought good form was a few weeks away. Ran with Nick Walshe for most of it. I had the better of him with 2km to go, he flogged me in the last km. Turned out to be a decent PB on the circuit, stiff cool southerly breeze.
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| C • way-to-go-man 1 |
| Ronning 40:00 [3]8.5 km (4:42 / km) | |
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| Warm up and warm down with Bella |
| Ronning 10:00 [3]2 km (5:00 / km) | |
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| jog beautiful and bella |
Friday Jun 6 |
| Ronning intervals 26:00 [4]6.5 km (4:00 / km) | |
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| Jog Bella Mt Painter incl 3 x 200m |
| Ronning 34:00 [3]7.5 km (4:32 / km) | |
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| Jog Bella Mt Painter Cook |
Thursday Jun 5 |
| Ronning intervals 26:00 [4]6 km (4:20 / km) | |
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| Jog Mt Painter Bella incl 6 x 100m |
| Ronning 46:00 [3]9.5 km (4:51 / km) | |
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| Jog Bella Aranda |
Wednesday Jun 4 |
| Ronning tempo 23:00 [4]5.5 km (4:11 / km) | |
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| Jog Bella Mt Painter incl 2.5min tempo |
| Ronning 50:00 [3]11 km (4:33 / km) | |
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| Jog Bella Painter Macquarie loop |
Tuesday Jun 3 |
| Ronning 16:00 [3]4 km (4:00 / km) | |
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| Quick wet jog Civic and back |
| Ronning tempo 1:08:00 [4]15 km (4:32 / km) | |
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| Jog Bella Mt Painter Aranda incl 1.5min tempo |
Monday Jun 2 |
| Ronning 12:00 [3]2.5 km (4:48 / km) | |
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| Jog with Bella |
| Ronning 51:00 [3]11 km (4:38 / km) | |
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| Jog Aranda with Bella |
Sunday Jun 1 |
| Ronning race 34:39 [5]10 km (3:28 / km) | |
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| Doomben 10000 9th 34:39
Splits: 308, 321,321,326, 330, 335, 332 ,338 ,335 ,333 or
1646+1753=3439
Started quick, settled in to a decent tempo. Ran out of fuel at 5km (no breakfast, gel plus one snake), lost 4 places and 1 minute last 5km
10Km Results
The Doomben 10 km Hintsa Mebrahtu 0:31:23.2
The Doomben 10 km Dennis Fitzgerald 0:32:34.2
The Doomben 10 km Jason Geraghty 0:32:38.1
The Doomben 10 km Michael Reeves 0:33:23.8
The Doomben 10 km Jared Hauschildt 0:33:51.6
The Doomben 10 km Ricky Swindale 0:33:55.9
The Doomben 10 km Ben Duffus 0:34:01.9
The Doomben 10 km Andrew Reeves 0:34:05.3
The Doomben 10 km Bruce Graham 0:34:39.3 M 45-49 1st
The Doomben 10 km Geoffrey Berkeley 0:34:59.3 |
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| C • Doomben 10000 2 |
| Ronning 40:00 [3]9 km (4:27 / km) | |
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| jog to and from motel |