Spiral : 1500m : 400m

In the spiral, last race of the series, all to play for.
Girls: H, N, Batwoman the favourites. H catches N, not Batwoman. H 5th, Batwoman 3rd...H takes the big pot for the series win. Well done H.
Boys: Macca, Roget Rabbit in the mix. No idea the result, hard to see Macca not winning the pot.
Results tmoz

In the 1500m, windy, cold, uninspiring weather, exceptional L&P (3 second PB 4:49.89 excellent) & SK 507.88
Race 2, some pacing, GT 522 & KT 536, KS 516

400m: Exciting race Cougar vs otherSB. Wind in the home straight not great for a quick time.

100m: 2xruns 0,2 the difference each run Cougar vs otherSB...not long until the tables turn

Lactate Intervals : 5x300m, 1min recovery

Big K = 54.93on, 59.86off, 56.96on, 60.37off, 56.90on, 60.18off, 56.38on, 61.09off, 54.79on

KT = 55,57,58,60,59

Well done sk + kt, you are in championship shape:-)

Stromlo : Nurturing

All those who work hard yesterday, nurture today...and so it is

At Stromlo, Tush, SB, PSW, KS, L&P, K , H, Yack, Teiya...

Tush & K 3km...600 on, 200 off, 800 on, 200 off, 800 on, 200 off, 200 on

PSW, L&P 100 on, 100 off x 20 or 2km

H + Yack 2km roller coaster

KT + SK...wot?

Lactate Intervals : 5x300m

On track, perfect weather, 5x300m, 1min trot/walk recovery.

KS paced at 23sec/100m Total time=5:35

YBHIFI paced self Total time=5:05

SB+L&P paced each other Total times: 4:08 & 4:14

Cougar the sprinter 100s, 200s & 300s, all very quick. Nice shoes.

Stromlo XC Handicap

On grass, 2 courses, 8km or 4km, lovely morning.

4km: GT & KT move through most of the field comfortably, Consie wins gold (1st medal ever), GT the silver, KT breaks course record W45 by 21 minutes but not quite good enough to take bronze (5th). SB back marker and SK punished for last months win struggle to get near top 20.

8km: Most exciting race within the race, H and SG together with 2km to go,surging and counter surging over hilly section, fantastic tussle to watch. PSW, L&P & Tush handicapped out of contention this month.

Results (ast):

4km: GT silver 78.3%, kt 79.6%, sb 90.8%, sk 74.3%

8km: H 85.2%, Tush 63.5%, KS 73.3%, PSW 81.7%, l&P 65.5%

Pacing Session : 1500m

Long warm up, then on track, 4 groups, pacing at 1500m race pace or a little below.

Group 1: PSW paced by KT at 23/100m 4 efforts to get to 1500m

Group 2: KT paced by SB at 21/100m 3 efforts to get to 1500m

Group 3: SB paced by KT, SK at 18/100m in back straight 3 efforts to get to 1500m

Group 4: SK,K,NyM paced by SB at 19/100m 3 efforts to get to 1500m or 800m

CMcC and RR and VH on outside longish run

Then coffee

Light race pace session, XC handicap tmoz

Pennington 3000m : 1500m : 3000m/5000m

Final race in the series, 3000m, top 4 contenders show up, places can be shuffled, overall winner highly unlikely to be shaken from the tree. M55s SK (4th) & PP (2nd) given 29 seconds head start over SB (3rd) and HL (1st). A cold and windy evening. PP runs away from SK early on, SB leaves HL behind. SB through 2km in 6:18 having rounded everyone up (including KT,KS), all to do is watch the race unfold across the track and left shoulder. HL rounds up SK, then PP, PP struggling to catch and hold off others. HL(10:05) comes in second wrapping up series and winner's goblet with shiroski crystal, PP(11:09) 4th on night, slips to 3rd overall. SB (9:38)skanks a runner's up goblet with shiroski crystal. SK(11:41)4th in series.


1500m. L&P warms up with a classy 4:57, huge kick to take the win. JBHIFI big last lap to 5:23 outkick NyM 5:24. Both looking in good form.

3000m L&P 11:09, JBHIFI 11:18, in ideal conditions. Not bad 3 weeks after ironman.

5000m H all time PB 20:29.7 complete set of all time PBs this year 800m, 1500m, mile, 3000m, 5000m. Hard week training wise for H. Has potential to go sub-20 this season. Only 2 races left (not going to Nats).

Of me: 3000m 938 5000m 20:30, managed to dodge all of the javelins the tossers could hurtle at me. Think I did 3km handing the spears back...possibly fastest 6 rounds of javelin tossing ever

Stromlo : 5km XC

Last race of the summer series today. 5km or 2km for the children.

2km Yack (sub5minskm,beat H by 1 second ha ha) and Teiya, both looking like future champions.

5km sb (1620), Tush (24), PSW (2205), L&P (1922), KS (621 intervals 24+), H pacing PSW on lap 2 (3 steps in front) after she paces Yack in the 2km. Some excellent runs there.

Of me: Big field today with triathlon development squads swelling the numbers. Track lush. Struggled to get anywhere near the lead pack at the start, not much spark in the legs, by 1km I was on the back (group of 5), by 1.5km there were only 3 of us, stayed in loose contact until 700m to go, no hope of staying with a couple of 20yo on the run to the line, far too quick. Splits: 802, 818. If I look at the history only once faster over the course at age 46 and only by 5 seconds. Age shall not weary us.

400s

KT 81.04, 81.94, 82.11, 81.55, 82.09, 83.09, on grass, damp and cool, 400 jog between

SK most 78-79, last 76, on grass, damp and cool, 400 jog between

Then later on the track, very wet, lane one a puddle, sb,l&p,jbhifi,genie,k,ks, set of 400s X 4-6 efforts with 200 or 400 trot between. Times varied, for me all 74-75.

FOTPIN

Several of us took a long run this morning around, on top of and every possible which way that includes two iconic Canberran landmarks, namely, The Pinnacle and Mount Painter. It wasn't until breakfast, some debacle with the eggs and the muesli, that we learned we were sitting next to the CEO of FOTPIN (Friends of The Pinnacle). A brief interview took place. This is some version of wot was discussed.

SK: How high is the Pinnacle and how high is Mount Painter?

CEOFOTPIN: The Pinnacle is 709m asl, Mount Painter 743m asl. Both are among the highest peaks close to the city of Canberra making them popular on any training run as the oxygen is thin and the views sublime.

KT: Today the was no view on Mount Painter,only fog.

PSW: There was a wet spider web!!

SK: Did you say sublime or club lime. I thought club lime was near Lake Ginninderra

Genie: He said sublime, or below lime

CEOFOTPIN: Was there a view from the Pinnacle?

PSW: There was although we were more interested in the witches cauldron and the tree trunk filled with boulders. Is that how a nature park should be managed?

COFOTPIN: I'm quite surprised you found a witches cauldron on the top of the Pinnacle

VH: I would have photographic evidence but I could only get the radio and the video of Matthew Harley Goss winning Milan San Remo this morning from Cancellara.

SB: I was wondering how you were going to slip that into the transcript!

L&P: Are there any rivalry between FOTPIN and Friends of Mount Painter? After all Mount Painter is much higher.

CEOFOTPIN: Oh no, they are mostly the same people although the ones who aren't the same are much nicer

Genie: Really, I would like to meet some more nice people

Bella: I do think the grass needs cutting. A very small dog on a lead could easy be eaten by a snake unbeknown to it's owner

SK: Exactly my point, Gus would stand no chance

KT: Nor scruffy...and wot about the rocks, they are certainly not a high point

CEOFOTPIN: Except if they are a Pinnacle ha ha

PSW: Or stuffed inside a tree for XXXXXX sake.

KM in last 7 days=110 Weight=Race Weight plus one vegan combo from the cafe

XC Intervals

Track closed all weekend for Little Aths, out to Stromlo XC circuit where we found Capital Punishment the MTB events.

On the 1km loop,600m on,200m off(walk/trot),200m on. Four sets of before mentioned. Pacing intense (17sec/100m for me). Biggest turnout this summer (sk,kt,genie,PSW,KS,SB,H,VH). Tush returns, NyM new(400s), Taya sprinting,cutting corners,making daisy chain. The Cougar sprinting like one, looking like one.

Then off to coffee.

KM in last 7 days=110 Weight=Race Weight

Pennington 800 : GM3000 : Spiral 6 Laps

Punxsutawney Phil (3rd in 1500m race 1) the favourite until Hugh (winner in 1500m) turns up. Tonight the Pennington 800, race 2 of the series. Race 3 the 3000m next week.

Punxsutawney Phil and SK (both M55) give Hugh and SB (both M45) 9 seconds head start. SB leads out Hugh through 200m in 32sec, after 350m they have PP & SK within reach. Hugh steps out of the slipstream, passes SK in the back straight, catches PP with 200m to go. Meanwhile SB has not quite caught SK. In the home straight two dog fights...PP (2:17net) puts Hugh (2:11net) to the sword, a few seconds back SK (2:21net) puts SB (2:16net) to the sword. The M55 are victorious.KS304;GT??**net times 1-2 seconds slower than actual times**

After 2 Races the Point Score: Hugh 1st,2nd=99 points ; PP 3rd,1st=98 points ; SB 2nd,4th=96 points ; SK 6th,3rd=93 points.

3000m next week, the final race, M45s give M55s 29seconds head start. On form M45s are 90sec+ faster than M55s. Who will win the shiroski crystal goblets? There are only 2!!

The 3000m GM, more windy than the 800m, KT 11:4?, PSW 12:3?

The Spiral handicap sb 16th, well in front Batwoman,H...just behind KS
Results 2.5km approx:
H 3:50.8/km
SB 3:11.3/km
KS 4:26.3/km
GT 4:04.2/km

Secret Pre-Nocturnal Before Dark Twilight Stromlo Catastrophe

OK so the weather perfect, Stromlo XC circuit, five training groups (old triathletes [18yo], young triathletes [12yo], young rugby league addicts [far tooo young], old cyclists [yust the right age, prefecto],sb4ktpb...us).

Some lazy chatting, four beauty [vh,ks,psw,kj], one beast [sb], 2.37 kilometro, 200m on, 100m off. The legs tired, low blood sugar, two kangaroo....
KM in last 7 days=120 exacto, Weight=Race weight

Elsewhere, kt+missy621,richard the calf,sk 200m lactate [32.52on, 59.13off, 33.62, 58.59, 33.38, 59.10, 33.13, 59.24, 33.00]=2:19 prediction Thursday,Cadel Evans?????

Lactate Intervals

Running my first 800m outside of training this Thursday, the Pennington series, session 2 of get fast quick following on from Saturday's session.

With K and genie, 200m stride, then 4x200m maximum sustainable effort, 1min trot recovery.

Of me: All efforts 31.5-31.6, slight headwind in home straight=2:06+7 seconds=2:13 guesstimate for Thursday. We will see.

Of the girls: Both looking good. Genie a big weekend, heavy legs.

KM in last 7 days=124 Weight=Race weight

Weston Creek Half : Tempo Run

OMG 7:10 and still no ankle taped up, haven't even told the dog it is not coming...rushrushrush...4.5km racing down to the lake where I slip onto the course a whisker before the first runner comes through, hitch rides with the first three out to the seven km mark where my friends are standing in the dew...10.5 km tempo done in 38mins...sk,genie,kt the mixed relay winners, watch more runners, cheering on, then slow trot back from where I came, stopping in the sun by the lake for some more cheering...phone call from the mum...4.5km up that damn hill.

Short Intervals XC

Out at stromlo xc circuit, such a nice morning for intervals, balloon in the sky, dew on the grass and furry leftings of the ducks, kangaroo.

The session: 8x200 or 6x300+2x200 with walk back or walk and trot back recovery. The times vary from high to low 30s for the 200s, 49 to 51 for the 300s.

Some on the coast, Missy was back, R pulled the calf so nanny for 2 playful princesses in the vicinity, genie,k+kt+sb+sk plus MC dazzles us with prowess and endurance, then meets us for brunch...

Of me: 6x300 average 50s + 2x200 average 32s

KM in last 7 days=120 Weight=race weight

Chilled : Wet

Chilled this week, hard to remember the great runs of last weekend only 4 days ago. How hard we are on ourselves sometimes, how high the hopes or expectations.

On track:
3000m, me & H only. No complaints with the weather. H forgot the nice shoes, tired from coffee and walking laneways. SB feeling as light as a feather and content..
sb 932, h 1232?

800m, sorry I didn't see, the rain said angel was a coming, sk 69+73=222, genie a cruisy 240...

kt the red fleece from kathmandu, ks+psw the tempo, gt the grassinfield dodging the discus, kt+missy the soggy grass+mud intervals...all chilled, all wet

Of me: km in last 7 days=114 weight=race weight plus one sushi roll

3km Massage

Out at Stromlo XC circuit,(sb k ks psw) 3km with enforced 200m trot recovery every 1km lap.
Of me: 325,330,330=1025 total time

MEANWHILE SK+KT 6,5,4,3,2,1 min on 1-2min off

Meanwhile genie at Stromlo 6x200m approx 35, 1min trot (at dawn)

Meanwhile gt 300m hills see comment

Then tag team belated birthday massage with S. 1st sb tag to PSW while doing the homework in the lime zoom zoom.

Tempo Intervals

On track, 2000m 615, 400m recovery, 1000m 258.

Yesterdays tempo interval was dog assisted by harness so does not count even if I had to tell the dog to hurry up every 200m.

Saw E cruising bike path in a locale named after me.

No squaddle today. They should be tired and sore.

KM in last 7 days=120 Weight=racing weight

1500m : 400m : 100m

Day 2 of ACT Championships.

1500m
sk 5:02 (sb)
genie 520 (pb), kt 527, H 543(pb), KS 602 (sb)

400m
e 2nd

100m
e 2nd

Some exciting races, everybody running well.
E the sprints,close races with Sue.
KT leading out Genie for 3 laps in the 1500 at championship pace, dragging all the girls to season or personal bests.
SK tactically perfect, great form at this stage of the season.
Genie and H, both all time PBs on both days
Well done all.

Of me: more coffee and brunch, warning up and warming down. 3km tempo on XC circuit.

KM in last 7 days=120 Weight=54.8kg

800m : Ironman NZ

On track ACT Championships 800m
E 1st 232.22, Genie 2nd 236.83 (PB), KT 3rd 241.79, H 254.14 (PB)
SK 2:24.82
60m E 2nd
200m E 2nd...big day E!!

Ironman NZ: It rained all day

YBHIFI Swim 1:10:44 Bike 5:44:18 Run Split@13 miles 1:43:08, 42km split 3:34 (12min faster than 2010)=total 10:38 (14min faster than 2010)

Tush Swim 1:02:42 Bike 6:06:11 Run Split@13miles 2:04:30,42km split 4:21(12min faster than 2010=total 11:43 (16min faster than 2010)

L&P Swim 1:33:34 Bike 6:44:53 Run Split@6.5 miles 1:00:38,42km 5:05=13:33

Well done all, don't kmow how you do it

Of me: Some yogging, coffee and tofu with the gang in belco

Long Intervals : XC

Took an early mark from work, drove out to Stromlo XC circuit, so nice and sunny I forgive the wind, 6,5,4,3,2,1min on,1 min trot between efforts (200m). The pace? I know I did 1500m for the 5 minute interval so around 3:20/km average on the hard efforts. The last effort hit 300m in 55sec.

Saturday will be a cruisy long run, then watching my friends run 800m at the track. Sunday I may do a 3000m tempo before watching my friends in the 1500m.

Km in last 7 days=122 Weight=55.2kg

Long Intervals

For most this week easy before the championships on the weekend. Many will do strides today or tomorrow. No track tonight. 800%1500 for them on the weekend...either that or Ironman NZ. Good luck.

For me not racing on the weekend (I had my championship last Friday), back up to 120km again.

Today at the track, 3x1000m 307,307,307 with 200m recovery (1-2mins). A tug-o-war with the wind.

Weight=55.4kg KM in last 7 days=120

Lactate Intervals : Long Intervals

Yesterday, genie on track, 5x300m short recovery, total time approx 4:40

Today, on grass at stromlo, pink superwoman,H,K,KS, 5x300m, 300m trot recovery, total time approx 20sec below season bests.

GT:2km warm-up (9min), 3x300m hill sprints @ 100secs, then 2km warm down (9min)

kt&sk:??

Of me: Pacing 5x300m, before that:6,5,4,3,2,1min on,1min recovery...Another 2-3 120km weeks until race weight is reached (1kg more to shed)

Weight=55.8kg KM in last 7 days=115