2:23:44, 21.5K. 
Considering foot problems and loss of fitness not a bad result from this race. Good course & perhaps quite a bit could be shaved off from this time once I get back to my best. PDF
1:35:22, 21.1K. Not much sleep before this one, also had a bit of a cold so was not so hopeful for a good performance. So much so decided to start in the middle, cost me maybe a minute of slow running, but managed to creep up the pace and found that I actually was running not too badly. Not too unhappy with the time and perhaps could have been a few minutes faster, we’ll see in future races if there is more in the tank? HR 153/160. Activity/22522940
2:40:17, 30K. What a disaster of a race, after 3 rest days I expected a totally different outcome, although I had been tired all week. However, many mistakes were made in this race. To start, my stomach was not at all happy throughout, and the smoothie only 15 mins prior to race was not a good idea this time. Also, possibly the early 4.30 / k were far too ambitious, should have aimed at 4.45 mins/k as would have given a more realistic 2.22.30, probably attacking the first major hill at 6 km did the most damage although. Whatever, as early as 10K (46 mins) I was in trouble, legs getting heavier & heavier and pace slowing dramatically. At 15K, (1.11.30) the hill after destroyed anything I had left and it was a slow trudge for the second half on lead filled legs – a very disappointing experience and could hardly even be described as a long training run – perhaps an apt way to finish the 2009 racing year. HR 138/162. Activity/21135010
Race Results: [PDF]
Splits: 15K 1:11:33. Previous best 2:16:06 (2002), 2:39:08 (2001)
Pre Race Sat: Breakfast – porridge/ banana/strawberry, Lunch Tomato pasta with ham & onion, Dinner toasted sandwich.
Pre Race Sun: Breakfast – Mcdonald Hotcake, Home-made smoothie next time – consume 2 hours before race start, not 15 mins!).
Race fuelling: Gels x 1 – 15K
4:09:15, 37K. Perfect weather & conditions and at last a good result, 5th place & 2nd M40. Really ran this race with my head, monitoring my pace and religiously kept up my rehydration & salt balance as well as excellent nutrition management. This needs to be the benchmark for future races. The race itself was fairly uneventful pretty much maintained my pace throughout, and the Garmin was so useful for this. Only negative was being overtaken once in the second half by one of the Cosmo boys, but since it was the guy who won the previous year I guess I can live with that. Besides, kept me on my toes for the last 5K although the anticipated onslaught never happenned and I finished a good nine mins ahead of the next competitor Claire Price. Overall a great result and nice to back in the top 10 of a Mountain Marathon, however with the M40 winner beating me by 16 mins, there is a lot of room for improvement – roll on Lantau. HR 148/177. Activity/20773831
Race Results – here,
Splits – here
Pre Race Sat: Breakfast – porridge/ banana, Lunch Tomato pasta with ham & onion, Dinner Percy’s Chicken harrissa sandwich.
Pre Race Sun: Breakfast – Mcdonald Hotcake, Home-made smoothie.
Race fuelling: Water bottle (refilled at halfway and station 5) Pocari – station 2. Salt tablets -7 (approx every 45min), Gels – 3 approx every hour (Note – Gu Roctain Blueberry & pomegranate kicks – will be the gel of choice from now on), Energy sweets – 2 (ran out of gels & for final kick).
1:32;05, 21.1K.
Started well enough, but began to fade as early as 6k. From there was struggling to maintain pace and think I actually did ok not to lose the pace completely. 6 AM start meant no proper sleep as caught 2.30am ferry, can only wonder what I might have done on a good nights rest. Next year, will do Unicef instead even although the Macau is not a bad race at all, Heart rate would indicate there is more fuel in the tank for a much better performance, lets see. One thing for sure, it has been a long long time since I have had a good race! HR 153/165. Activity/20109239
Splits (approx) 7K – 29.45, 14K – 1:00-45
Race eCertificate - here
Pre-Race prep: Saturday am – wholewheat chicken sandwich, pm tomato pasta with tuna, midnight snack – cheese tomato sandwich. Raceday breakfast – biscuits & coffee – very poor could not locate a McD’s to have the usual hotcakes or even whip up my own porridge. Overall very poor race prep, no sleep & poor nutrition.
PM, WH3 1183 – Tai Wai
2:00 +, 11K. Very recovery orientated and dubious of me to include it here in the log, although did run perhaps about 50% of it, but totally fatigued and slight strain on my left hip.
2:18:08, 19K. Legs a bit taught fter LSD the day before, but got into a nice easy pace and enjoyed the course. Actually nice to break down the course and see the distances at each stage. Such a great day, and the course actually seemed a lot flatter than I had remembered it, seriously think given same conditions I could do 1.45 on race day. But perhaps I will pluck up the courage to do the full MM again. HR 129/149. Activity/19417324
Splits: 1st stop – 37.58, Hoi Ha – 1:32.26
40min Approx, 7K. Started ok, but really felt t after 3k and eased off the pace. Garmin going mental also. HR: 130/144 Activity/18365490
1:10:05, 15K. 
Brutal start, first km almost all steep uphill and cost over 6 mins. After that pretty steady and almost on pace of 4.30/km. Had a bad 3km section at 10, 11 & 12 before a final rally and last km, albeit partly downhill in 3.52. Weather humid and was secretly hoping to be fairly comfortably under my target pace but just unable to do so. We will see in Macau if we can manage any improvements over todays outing. Really fantastic organisation at the race today, so slick & smooth. HR 156/167. Activity/18259168
Result: 75th OA (~1400), 13th Cat (~400) PDF
WH3 run afternoon: 47.30, 9K – actually not too bad after mornings effort, but tired later. Activity/18284104
3:22:10, 20.5K. Result
First race of the season. Started Steady and felt good until the descent from Lantau peak. Lack of endurance training really came to the fore & struggled home for 3Hr 22 mins and 22nd OA. Lots of positives to take from the race and plenty of incentive to pull the finger out & get the fitness back. One thing strange, HR really low throughout, generally 153/4 on uphills, would expect >160!!! – not sure why? HR: 147/161