18 months without training is a very long time.

Of course it depends what you call training. This morning I completed an interval session, 4x1k, times 4:18, 4:12, 4:18, 4:12. Looking up my diary, last time I did a comparable session was May 2011. That's a long time just jogging around and going in the odd race! Hard training sessions like that one (but much faster) used to be my bread and butter, although actually it is not true that I eat bread and butter.

Also running today were Andrew just ahead of me and Ewen close behind me.

At Kiama this week we did one long run and two hard walks. To balance the intervals I have counted the walks in my weekly kilometerage. They were on the Garmin so they count!

Thursday's run from Kiama Heights, north to Kiama and return

Friday's walk from Kiama Heights, south to Werri Fish Shop at Gerringong fish and return

Saturday we walked north again, to Little Blowhole Cafe and return.

Andy and Miranda second breakfast.

Back in Canberra they were running track
Vets 3000m Thursday night
M50 Rod Lynch 11:13.44 75.9%
M40 Craig Davis 11:46.30 67.9
M50 Roger Pilkington 12:19.79 69.7
W50 Helen Larmour 12.33.79 81.1
M55 Ewen Thompson 13:14.53 66.0
W70 Caroline Campbell 14.56.97 88.0

And on Saturday a new Ginninderra Parkrun PB to Brett Morrison, 18th in 22:09