12296 total / 2141 in 2017

Just keep running, just keep running, what do we do we run, run, run :) Current PBs: M 3:26:12 (7/17), HM 1:39:55 (8/14), 10k 45:08 (7/14), 5k 21:24 (9/14).

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  • 4 miles
  • 01:51 time
  • 840 calories
  • 3 workouts
  • This Week time period


  1. swim
    Lap Swimming 1.2 km 00:40 54:16 pace

    A morning splash with four sets of 250m free / 50m breaststroke, no rests. Slow and steady.

  2. RUN
    great 30min Recovery Run 4.77 km 00:31 10:31 pace

    Legs were feeling a little like trash yesterday, so suprised what a difference another night's sleep made. Out for an easy 30 minute recovery run taking it really easy. All feels good after Su... read more

  3. swim
  4. RUN
    great 2017 Melbourne Marathon 42.68 km 04:18 09:44 pace

    Fantastic run today as the 4:20 pacer in near perfect conditions, although did get a tad warm in the sun there at the end. Even splits the whole way with a little time to spare. Great group of peop... read more

  5. RUN
    great 6k Easy Run 6.16 km 00:34 08:59 pace

    Last run before the marathon. Feeling good so pushed the pace up a little. Looking forward to race day!

  6. RUN
    great 8k Easy Run 8.12 km 00:50 09:51 pace

    Easy evening run around the block. Beautiful night.

  7. RUN
    great 60min Easy Run 10.2 km 01:00 09:31 pace

    Easy jog around the block to shake out the taper cobwebs. Marathon day is looking pretty good weather-wise.

  8. RUN
    great Ladder Intervals 13.04 km 01:13 09:03 pace

    One week until the Melbourne Marathon and 4:20 group pacing duties. An easy’ish set of ladder intervals to stay sharp while lowering the weekly mileage and get some recovery in. 1/2/3/2/1/2/3min at... read more

  9. RUN
    great 5k Moderate Run 5.07 km 00:25 07:59 pace

    Originally had some ladder intervals planned (13k total) but was feeling a bit lethargic after a busy day (week!), so switched runs with Sunday. So out into the evening air for a 5k at moderate eff... read more

  10. RUN
    great 60min Easy Run w. Strides 10.29 km 00:58 09:02 pace

    Easy afternoon run with 4 longish strides thrown in for some leg turnover.

  11. RUN
    great 22k Long Run From Work 22.06 km 02:11 09:33 pace

    Beautiful sunset run home along the bay. Wow. :)

  12. RUN
    great 13k Hilly Run 13.09 km 01:16 09:17 pace

    A couple of loops around my favorite hilly route. A bit of rain but otherwise good.

  13. RUN
    great 60min Easy Run 10.74 km 01:00 09:00 pace

    Easy does it today. At some point I really should start my taper for Melbourne. Love to run too much!

    • Peneloperae

      ha ha....that's so true.....tapering is a tough one but really worth it. You want to have that "race horse pent up in a stall" feeling...

      19 days ago Like1 person

  14. RUN
    great Tempo Intervals (2x2k@TP) 10.17 km 00:53 08:18 pace

    A solid few sets of tempo paced intervals: 2k easy; 2x 2k @ tempo pace (~4:33/km) / 1k easy; 3k easy to finish out 10k total. Warmer today; it seems spring has sprung!
    ... read more

  15. RUN
    great 30min Recovery Run 5.05 km 00:32 10:10 pace

    Easy lunch time recovery run

  16. RUN
    great 29k Long Run From Work 29.3 km 02:55 09:37 pace

    Second long run in 3 days and the taper has now begun. This one was pretty routine but getting a bit cold there near the end. Love my favourite running mittens!
    ... read more

    • Paul S.
      Paul S.

      Dang impressive miles! Takes at least -5c for the mittens to be brought out! Keep it up!

      23 days ago Like1 person

    • Show 2 more comments...
    • Peneloperae

      That is a super great long run! Ugh, yes raynaud's syndrome is terribly uncomfortable. I've diagnosed myself with the same - I can't even use my hands to open the door in the winter after a run (even with my mitts sometimes). Strange how utterly cold they can get!

      23 days ago Like1 person

    • Darren C.
      Darren C.

      Yeah opening gels as well can be an effort in frustration. I'll sometime "pre-tear" them when it's really cold. :(

      23 days ago Like

  17. RUN
    great 32k Long Run 32.52 km 03:15 09:38 pace

    Rock solid. Locked in to my target pacer pace of 6:00/km and hit every split. 22k of headwind got a bit annoying after a while though! :)

  18. RUN
    alright 13k Easy Run 13.08 km 01:20 09:51 pace

    Totally clunky. Perfect night for a run though.

  19. RUN
    great Marathon Pace Intervals (2x5k... 15.14 km 01:18 08:16 pace

    Really solid today. The goal has been to keep some MP fitness as I enter base building for the rest of the year. 2k warm up, 2x5k@MP with 1k easy inbetween, 2k cool down. A nice sunset!
    ... read more

  20. RUN
    alright 60min Easy Run 10.22 km 00:58 09:10 pace

    Still feeling jetlag flat so decided to push the pace a bit. GPS lost me for the last few kms though, which doesn't happen very often.