Jacob’s Ladder

Legends of Jacob’s Ladder – Geoff Jamieson

April 24, 2011 by Peter Fletcher

Geoff Jamieson is a rare athlete, one who trains hard and who refuses to slow down despite age and injury. He’s an elite athlete and deserves to be named a Legend of Jacob’s Ladder.

On most Sunday mornings you can find Geoff climbing faster than everyone else. In fact he laps faster than most people dream is possible.

At around 57 you’d expect him to be slowing down. That’s not the case. With monotonous regularity Geoff churns out 30 laps in around 90 minutes. Jacob’s Ladder regulars know that doing 10 laps in 30 minutes is a significant milestone. Geoff does 3 of those back to back, rain, hail or shine. Quite simply he’s a freak.

Geoff’s work rate is phenomenal. ‘Take it easy’ just isn’t in his vocabulary. From lap 1 right through to lap 30 he’s quick. Really quick. He walks down at a steady clip, turns at the bottom, then swings his arms hard to maximise his momentum throughout the climb to the top. A minute and a half down, a minute and a half up. Lap after lap after lap.

In all the time I’ve watched Geoff in action I’ve never seen anyone beat him over 30 laps. I’ve seen people have a lash at him for 5 or 10 laps – I’ve done that myself – but I’ve never seen anyone start with him on lap 1 and stay with him to lap 30. Not once. He’s that good.

And I’ve never seen Geoff wear a shirt. Looking at his physique I can’t blame him. He has the physique of a twenty year-old, chiselled no doubt by years in the gym.

Geoff Jamieson on his way up Jacob's Ladder

According to Greg Williams, Geoff is a gifted allround athlete and a top guy to boot. He was a top tennis player in Geraldton and a regular winner on the squash court. He played football until a knee injury forced his retirement. Wanting to maintain his connection with the game he went on to become an AFL umpire in the GNFL.

Professionally Geoff is a maths teacher and Head of Department at Trinity College. He’s married with two adult children.

On any level Geoff Jamieson deserves to be named a Legend of Jacob’s Ladder.

The Jacob’s Ladder 5000 lap challenge update

April 24, 2011 by Peter Fletcher

If you’re a newcomer to this blog my challenge is to climb Jacob’s Ladder 5000 times and write 365 blog posts this year.

Since my last update I’ve made great progress on my 5000 Lap challenge. Here are the highlights.

I completed 210 laps in one week. That was a few weeks ago.
I strained a calf muscle about two weeks ago and that caused me to drop a day. The following days were slow as I allowed the injury to recover.
I’ve had a few hard workouts where I pumped out 15 laps in 42 minutes.
The change of weather has been welcome. It’s now much cooler than a month ago but the last couple of days have been hot.
We desperately need rain in Perth. The vegetation on Jacob’s Ladder look like they need a good drink.
The inaugural Legend of Jacob’s Ladder is Greg Williams. If you want to nominate someone as a Legend of the Ladder please let me know in a comment below.
I’ve changed my routine to include other exercises such as pushups, dips and arm curls during the last 5 laps. My average lap times have increased as a result.
I’m currently at 2245 and will be at the half way point early next month.
A more detailed progress report is in the table below.

Thanks to everyone who has offered encouragement and support. It’s much appreciated.

Date	Laps	Running total	Time	Ave	Best	Weather	Comments
Sat, 01/01		0
Sun, 02/01	10	10					Day I decided on 5000/365 challenge
Mon, 03/01	20	30
Tues, 04/01	17	47				Red hot, nearly died.
Wed, 05/01	20	67
Thu, 06/01	20	87
Fri, 07/01	20	107
Sat, 08/01	15	122	51:58:57	3:27:90	3:10:54 (20)
Sun, 09/01	10	132	31:12:67	3:07:26	2:51:79 (3)
Mon, 10/01	20	152	1:06:58	3:20:93	3:07:80 (20)
Tue, 11/01	20	172	1:06:30	3:19:50	2:51:11 (20)	Nice breeze near the top.	Fastest descent at 58 secs. Drank every 5 laps.
Wed, 12/01	20	192	1:08:48	3:26:41	3:01:13 (13)	Hot with a cooling breeze.	Heavy traffic from lap 15.
Thu, 13/01	20	212	1:06:16	3:18:83	3:08:29 (20)	One word. Hot!
Fri, 14/01	20	232	1:15:52	3:59:60	3:44:24 (5)		Took it easy.
Sat, 15/01	11	243	25:46 (9)	n/a	2:40:09 (7)		Hit lap button twice. Time shown is 9 laps.
Mon, 17/01	20	263	1:14:54	3:44:71	2:42:19 (20)	Hot.	Easy until lap 18.
Tue, 18/01	20	283	1:02:45	3:08:25	2:56:24 (11)		Best time to date.
Wed, 19/01	20	303	1:18:08	4:20:48	3:48:48 (7)		Felt drained from yesterday.
Thu, 20/01	20	323	1:07:39	3:22:99	2:42:54 (20)		Hot last lap.
Fri, 21/01	20	343	1:13:38	3:40:91	2:44:51 (19)		Plenty in the tank at the end.
Sat, 22/01	10	353	31:54:61 (9)	3:32:73	3:19:96 (8)		Easy. Time was for 9 laps.
Sun, 23/01	0						Sleep in bliss
Mon, 24/01	25	378	1:21:59	3:16:76	2:57:44 (25)	Cool arvo.	Heavy traffic from lap 18.
Tue, 25/01 AM	15	393	49:00:21	3:16:01	2:52:19 (7)	Cool.
Tue, 25/01 PM	15	408	49:52:70	3:19:51	2:55:47 (6)		Very busy.
Wed, 26/01	20	428	1:13:28	3:40:43	3:12:94 (4)	Bloody hot. Nearly killed me.	Started late and regretted it thanks to the heat.
Thu, 27/01 AM	15	442	1:06:53	4:27:58	3:57:33 (6)	Hot	Felt the effects of yesterday.
Thu, 27/01 PM	5	447	20:28:00	4:05:60	3:47:72 (4)	Hot	After rock climbing
Fri, 28/01	20	467	1:15:55 (19)	3:59:76	3:21:93 (3)	Hot. Really hot!	Time was for 19 laps.
Sat, 29/01	15	482	30:51:49 (10)	3:05:14	2:44:01 (5)		Slow first lap over 4:30 then got stuck into it with Mark.
Sun, 30/01	15	497	54:23:13	3:37:54	2:52:20 (13)	Hot, humid. Cyclone on its way.	Walked down first 10, long break at 10, then hard last 5.
Mon, 31/01 AM	15	512	1:00:08	4:00:55	3:31:01 (13)	Very humid.	Went easy, walled down.
Mon, 31/01 PM	13	525	44:20:04	3:24:61	3:02:11 (6)	Warm, cool breeze.	Felt good.
Tue, 01/02 AM	15	540	48:04:44	3:12:29	2:49:30 (6)
Tue, 01/02 PM	10	550	34:09.76	3:24.97	2:51.36 (10)
Wed, 02/02	20	570	1:29:52	4:16.80
Thu, 03/02	20	590	1:11:55	3:47.13	3:18.75 (6)
Fri, 04/02 AM	15	605	45:33.18	3:15.22	2:56.57 (13)
Fri, 04/02 PM	10	615	39:03.59	3:54.35	3:25.92 (9)
Sat, 05/02	25	640	1:21:26	3:15.45	2:56.88 (23)
Sun, 06/02	0	640	0	0	0		Grumpy I had the day off.
Mon, 07/02 PM	15	655	47:04.01	3:21.77	2:57.74 (15)		Did 15, timed 14.
Mon, 07/02 PM	5	660	14:55.55	2:59.31	2:46.99 (5)		Chat and then a second lash.
Tue, 08/02	20	680	1:10.45	3:22.06	2:51.53 (17)		Felt crook from lap 18.
Tue, 08/02	5	685	17:25.02	3:29.00	2:57.55 (5)
Wed, 09/02 AM	10	695	4:18.40	2:47.40	2:47.81		Ave was for 9 laps
Wed, 09/02 PM	10	705	35:32.41	3:33.24	2:48.43
Thu, 10/02 AM	15	720	47:41.50	3:10.76	2:51.09		Last 10 in under 30 mins.
Thu, 10/02 PM	10	730	33:46.07	3:22.60	3:03.98 (7)
Fri, 11/02	20	750	1:12:27	3:37.36	3:02.63 (20)
Sat, 12/02	20	770	1:08:43	3:26.18	3:02.17
Sun, 13/02	10	780					Quick but not timed.
Mon, 14/02	20	800	1:08:41	3:26.05	2:50.19		6:27 for first lap.
Tue, 15/02	25	825	1:25:06	3:24.26	2:58.88 (25)	Hot and humid.
Wed, 16/02	20	845	1:02.52	3:08.63	2:50.15 (6)	Hot.	That's a PB
Thu, 17/02	15	860	49:57.77	3:18.85	2:54.31 (9)		Feeling effects of yesterday's effort
Fri, 18/02	20	880	1:12.23	3:37.19	3:05.84 (17)		Tired from boxing last night?
Sat, 19/02	20	900	1:06.57	3:20.88	2:53.31 (14)	Very hot.	Started late.
Sun, 20/02	20	920					Not timed.
Mon, 21/02	20	940	1:12:02	3:47.48	2:48.69 (14)	Time was for 19 laps. Very crusiy first 10.	Too hot!
Tue, 22/02	20	960	1:03:12	3:09.63	2:27.24		20 lap PB
Wed, 23/02	20	980	1:03:17	3:19.85	2:33.72		Time was for 19 laps.
Thu, 24/02	10	990	48:15.61	2:52.84	2:29.37
Thu, 24/02	10	1000	28:48.48	2:52.84	2:29.37		PB for 10 laps
Fri, 25/02	20	1020	1:14:37	3:43.88	3:29.32	Hot as bro!
Sat, 26/02	15	1035	1:03.78	4:12.78	3:39.23	Very hot and very humid.
Sat, 26/02	5	1040	-	-	-	Ran out of memory on my watch	Like I said hot!
Sun, 27/02	20	1060	1:08:03	3:24.18	3:01.99 (18)
Mon, 28/02	25	1085	1:33.49	3:45.17	3:24.44 (21)		Hot!
Tue, 01/03	20	1105	1:12:04	3:36.20	3:13.77 (7)
Wed, 02/03	25	1130	1:23:32	3:20.48	2:37.99 (23)		Jeff Jamieson turned up on lap 16. The heat was on.
Thu, 03/03	20	1150	1:07:28	3:22.40	2:49.41 (20)
Fri, 04/03	20	1170	1:04:30	3:13.53	2:46.57 (17)		PB for 15 - 43:11
Sat, 05/03	20	1190	1:14:59	3:44.96	2:27.24
Sun, 06/03	20	1210	1:17:44	3:53.21	2:38.36 (20)	Took photos for my blog.	Cool change. Nice!
Mon, 07/03	20	1230	1:05:22	3:16.14	2:34.96 (20)	Coolish.
Mon, 07/03 (b)	5	1235	17:27.13	3:29.42	2:53.48 (5)		A few extras after coffee.
Tue, 08/03	0						Got to the ladder but had to turn go home for a...
Wed, 09/03	25	1260	1:26:55	3:28.63	2:46.06 (25)
Thu, 10/03	25	1285	1:27:31	3:30.06	2:50.00 (25)	Still plenty left in the tank at the end	Hot.
Fri, 11/03	0						Woke up with a sore right shin. Attended a REIWA breakfast.
Sat, 12/03	15	1300	47:42.94	?	?		Pressed watch twice by mistake. You do the maths!
Sun, 13/03	15	1315	52:33.88	3:30.25	2:46.69 (10)
Mon, 14/03	25	1340	1:40:14	4:00.56	3:29.41	Shin sore. Went easy.
Tue, 15/03	20	1360	1:27:27	4:22.39	Didn't feel great. Shin hurting. Had an Ibuprofen before.
Wed, 16/03	20	1380	1:11:21	3:34.09	2:58.24 (10)	Afternoon, ladder busy. Went easy.
Thu, 17/03	20	1400	1:08:10	3:24.53	3:02.88 (9)
Fri, 18/03	20	1420	1:04.43	3:14.16	2:43.38
Sat, 19/03	20	1440	1:05.25	3:16.26	2:51.04 (20)
Sun, 20/03	20	1460	1:03.43	3:11.17	2:38.98 (14)	PB of 42:03 for last 15.
Mon, 21/03	25	1485	1:48:10	4:19.61	3:35.24 (22)
Tue, 22/03	25	1510	1:33:05	3:52.72	3:24.50	PM workout
Wed, 23/03	25	1535	1:23:09	3:19.59	2:56.25 (6)	PM workout
Thu, 24/03	25	1560	1:32:09	3:58.14	2:47.03 (20)	AM workout
Fri, 25/03	25	1585	1:39:36	3:59.04	3:48.22 (17)
Sat, 26/03	10	1595	37:46.30	3:46.63	2:51.58 (6)	After boxing.
Sat, 26/03	15	1610	48:56.90	3:15.79	2:51.85 (11)	Before boxing.
Sun, 27/03	25	1635	1:22:53	3:18.95	2:48.20 (25)
Mon, 28/03	0	1635				Day off. Felt soooo good!
Tue, 29/03	20	1655	1:04:23	3:13.16	2:50.02 (20)	PM. Lots of traffic.
Wed, 30/03	20	1675	1:03:30	3:10.52	2:30.93 (20)
Thu, 31/03	20	1695	1:19:06	3:57.30	3:05.66 (19)
Fri, 01/04	20	1715	1:04:04	3:12.20	2:38.16 (11)
Sat, 02/04	20	1735	1:05:39	3:16.36	2:34.92 (19)
Sun, 03/04	10	1745	38:01.24	3:48.12	2:55.88 (10)
Mon, 04/04	30	1775	1:38:56	3:17.89	3:00.53
Tue, 05/04	30	1805	1:40:40	3:21.35	2:53.55 (8)
Wed, 06/04	30	1835	1:51:15	3:42.52	2:58.22 (30)
Thu, 07/04	30	1865	1:49.32	3:39.09	2:55.45 (29)
Fri, 08/04	20	1885	1:11.04	3:33.24	2:51.43 (19)
Fri, 08/04	20	1905	1:12.28	3:37.44	2:58.05 (6)
Sat, 09/04	30	1935	1:48:42	3:37.40	3:10.65 (27)
Sun, 10/04	20	1955	1:14:50	3:44:54	2:57.44 (20)
Mon, 11/04	0	1955
Tue, 12/04	20	1975	1:09:04	3:27.23	2:40.04 (20)
Wed, 13/04	20	1995	1:04:20	3:13.01	2:36.94 (20)		Lap 5 22:06, 10 36:06 Last 15 in 42:14, last 10 in 28:14
Thu, 14/04	3	1998	14:29.59	4:49.86	4:11.24 (3)		Wardrobe malfunction
Thu, 14/04	17	2015	51:08.32	3:00.48	2:32.85 (17)		End lap 2 8:24.78, last 15 in 42:44.
Fri, 15/04	0						Pulled my right calf muscle at boxing last night.
Sat, 16/04	30	2045	2:40:10	5:20.34	4:18.01 (28)		Calf tender, walked up and down 1 step at a time.
Sun, 17/04	20	2065	1:38.39	4:55.99	4:12.91 (20)		Calf still tender but a little better.
Mon, 18/04	20	2085	1:49:45	5:29.28	4:17.20 (20)
Mon, 18/04	15	2100	1:19:28	5:17.93	4:06.65 (5)
Tue, 19/04	20	2120	1:49:05	5:27.28	4:24.10 (12)
Tue, 19/04	15	2135	1:14:00	4:56.00	3:34.06 (7)
Wed, 20/04	20	2155	1:41:10	5:03.53	3:32.95 (11)
Thu, 21/04	20	2175	1:27:15	4:21.75	3:03.40 (12)
Fri, 22/04	20	2195	1:31:50	4:35.51	2:25.02 (14)		Had a dip with Mark.
Sat, 23/04	20	2215	1:26:47	4:20.38	3:02.48 (14)
Sat, 23/04	10	2225	28:49:65	2:52.96	2:36.48 (10)	Hot and humid
Sun, 24/04	20	2245	1:23:31	4:10.55	2:52.74 (15)	Hot and humid	Exercises from 16 on.
Mon, 25/04	20	2265	1:04:27	3:13.39	2:58.31 (18
Tue, 26/04	50	2315	2:54:18	3:29.17	2:53.05 (50)		First 50 lap effort.
Wed, 27/04	10	2325	33:51.75	3:23.17	2:40.50 (10)
Wed, 27/04	10	2335	45:31.78	4:33.17	4:08.10 (10)
Thu, 28/04	20	2355	55:31.41	2:46.57	2:28.80 (20)
Fri, 29/04	20	2375	1:21.44	4:32.48	3:41.51 (20)
Sat, 30/04	30	2405	1:47:27	3:34.90	2:59.85 (12)
Sun, 01/05	20	2425	1:20.40	4:02.02	3:04.36 (6)
Mon, 02/05	10	2445	1:16.24	3:49.20	3:01.37 (5)
Tue, 03/05	20	2465	1:30:56		2:47.74 (20)
Wed, 04/05	20	2485	1:18.28
Thu, 05/05	0	2485
Fri, 06/05	20	2505	1:24:25		2:31.47 (12)
Sat, 07/05	20	2525	1:02:24		2:34.12 (20)
Sun, 08/05	20	2545	1:23:23		2:37.47 (20)
Mon, 09/05	5	2550					Trained soccer ladies
Tue, 10/05	35	2585	1:50:38
Wed, 11/05	20	2605	1:31.24
Wed, 11/05	10	2615	36:21.71		2:33.65 (10)
Fri, 13/05	25	2640	1:25:24
Sat, 14/05	25	2665	1:40:25
Sun, 15/05	25	2690	1:28:59
Mon, 16/05	26	2716
Tue, 17/05	0					Rain and traffic stopped me.
Wed, 18/05	34	2750	1:54:02
Thu, 19/05	25	2775	1:25:05
Fri, 20/05	10	2785	46:18.51
Fri, 20/05	20	2805	57:19.06				Another sub-hour 20.
Sat, 21/05	20	2825	1:12:35
Sun, 22/05	AREC
Mon, 23/05	AREC
Tue, 24/05	REBC
Wed, 25/05	Day off
Thu, 26/05	15	2840	47:11.96		2:39.24 (15)
Fri, 27/05	20	2860	59:17.25		2:23.16		Another sub-hour 20.
Sat, 28/05	20	2880	1:32:52
Sun, 29/05	6						Warm up for Central Park
Sun, 29/05	14	2900	41:59:12				After Central Park
Mon, 30/05	20	2920	1:07:50
Tue, 31/05	20	2940	1:10:15	3:30.79	2:37.95 (9)
Wed, 01/06	20	2960	1:07:03	3:21.17	2:42.95
Thu, 02/06	Man flu
Fri, 03/06	Man flu
Sat, 04/06	30	2990	1:54:11	3:48.38	3:18.60
Sun, 05/06	25	3015	1:12:49	3:16.38	2:34.32
Mon, 06/06	20	3035					Un-timed. Left watch at home.
Tue, 07/06	Day off
Wed, 08/06	25	3060	1:12:26	2:53.86	2:28.35		Bloody fair effort.
Thu, 09/06	Day off
Fri, 10/06	2	3062					Un-timed warmup.
Fri, 10/06	35	3097	1:36:10	2:44.88	2:38.50		10 - 27.44 15 - 41:36 20 - 55:12 25 - 1:08:49 30 - 1:22:22
Sat, 11/06	23	3120	1:36:04	4:10.61	3:38.45 (15)
Sun, 12/06	20	3140	1:16:15	3:48.75	2:36.73 (17)
Mon, 13/06	20	3160	1:02:58	3:08.93	2:26.73 (11)
Tue, 14/06	20	3180	1:03:50	3:11.53	2:32.58 (8)
Wed, 15/06	0
Thu, 16/06	20	3200	1:19:30	3:58.51	3:34.70 (14)
Fri, 17/06	0
Sat, 18/06	20	3220	1:07:12	3:21.61	2:45.42 (19)
Sat, 18/06	5	3225	13:30.48	2:42.09	2:24.90 (5)
Sun, 19/06	20	3245	1:19:52	3:59.64	3:50.83 (6)
Mon, 20/06	20	3265	59:34.84	2:58.74	2:32.98 (18)
Tue, 21/06	20	3285	1:05:11	3:15.58	2:37.06 (11)
Wed, 22/06	0
Thu, 23/06	20	3305	1:07:11	3:11.98	2:40.08 (18)
Fri, 24/06	16	3321	48:12.15	3:00.75	2:35.28 (10)	Lightning started, so I left.
Sat, 25/06	15	3336	54:41:13	3:25.07	2:36.15 (15)
Sat, 25/06	9	3345	Untimed
Sun, 26/06	20	3365	1:00:13	3:00.69
Mon, 27/06	20	3385	1:03:26
Mon, 27/06	3	3388	Untimed
Tue, 28/06	17	3405	54:33.23	3:12.54	2:28.75 (17)
Wed, 29/06	20	3425	1:14:25	3:43.29	3:18.79 (20)
Thu, 30/06	20	3445	1:26:12	4:18.61	3:10.29 (3)
Fri, 01/07	10	3455	34:45.94	3:28.59	2:27.66 (8)
Sat, 02/07	13		49:23.61	3:47.97	2:47.63 (13)
Sat, 02/07	12	3480	36:23.23	3:01.93	2:30.63 (12)
Sun, 03/07	20	3500	1:16:09	3:48.49
Mon, 04/07	20	3520	1:08:59	3:26.98	2:57.45
Tue, 05/07	0						Busselton
Wed, 06/07	0						Busselton
Thu, 07/07	20	3540	1:06:55	3:20:77	2:48:29
Fri, 08/07	20	3560	1:13:25	3:40.29	2:34:34
Sat, 09/07	20	3580	1:08.56	3:26.83	2:32.95
Sun, 10/07	20	3600	1:05:36	3:16.84	2:45.53
Mon, 11/07	20	3620	58:23:31				Walked down 1 step at a time. First time under 1hr doing it this way.
Mon, 11/07	8	3628					Untimed. Training with the Carlisle soccer girls.
Tue, 12/07	17	3645	54:14:05	3:11.41	2:39.57
Wed, 13/07	20	3665	1:24:38	4:13.94	3:45.05
Thu, 14/07	10	3675	35:47.47	3:34.74	2:35.79 (10)
Fri, 15/07	0
Sat, 16/07	22	3697	1:14:10	3:22.29	3:05.74
Sat, 16/07	8	3705	Untimed
Sun, 17/07	25	3730	1:29:26	3:34.67	3:01.98
Mon, 18/07	20	3750	1:29:17	4:27.89
Tue, 19/07	20	3770	1:09:27
Wed, 20/07	0
Thu, 21/07	20	3790	1:03.09	3:09.45	2:39.46 (19)
Fri, 22/07	20	3810	1:26:05	4:18.28	3:22.24
Fri, 22/07	10	3820	28:25.90	2:50.59	2:30.66 (10)
Sat, 23/07	25	3845
Sat, 23/07	40	3885	2:34:14	3:51.37	3:29.20 (28)
Sun, 24/07	San Francisco
Mon, 25/07	San Francisco
Tue, 26/07	San Francisco
Wed, 27/07	San Francisco
Thu, 28/07	San Francisco
Fri, 29/07	San Francisco
Sat, 30/07	San Francisco
Sun, 31/07	10	3895	30:13.77	3:01.37	2:30.13 (10)
Mon, 01/08	20	3915	Untimed
Tue, 02/08	Bali
Wed, 03/08	Bali
Thu, 04/08	Bali
Fri, 05/08	Bali
Sat, 06/08	Bali
Sun, 07/08	Bali
Mon, 08/08	Bali
Tue, 09/08	20	3935	1:21:50	4:05.53	3:44.46 (6)
Wed, 10/08	20		1:15:32	3:46.61	3:20.33 (20)
Thu, 11/08	20		56:57.90	2:50.89	2:21.51 (4)
Fri, 12/08	Busselton
Sat, 13/08	20	3955	1:08:14
Sun, 14/08	25	3980	1:25:22
Mon, 15/08	20	4000	1:05:28
Tue, 16/08	20	4020	1:05:18
Wed, 17/08	20	4040	57:31:35
Thu, 18/08	20	4060	1:20:29
Fri, 19/08	20	4080	1:05:57
Sat, 20/08	20	4100	1:17:03
Sun, 21/08	25	4125	1:24:30
Mon, 22/08	0
Tue, 23/08	0
Wed, 24/08	0
Thu, 25/08	35	4160	1:52:48
Fri, 26/08	25	4185	1:26:10
Sat, 27/08	25	4210	1:24:51
Sun, 28/08
Mon, 29/08	30	4240	1:35:27	3:10.91	2:47.11 (28)
Tue, 30/08	25	4265	1:30:55	3:38.21	3:02.12 (9)
Wed, 31/08	25	4290	1:20:55	3:14.23	2:38.79 (8)
Thu, 01/09	Rained out.
Fri, 02/09	25	4315	Untimed
Sat, 03/09	20	4335	1:01:38	3:04.90	2:42.08 (11)
Sun, 04/09	15	4350	51:14.19	3:24.94	2:21.32 (15)
Mon, 05/09	20	4370	1:00:33	3:01.68	2:31.62 (11)
Tue, 06/09	20	4390	59:38.63	2:58.93	2:28.70 (19)
Wed, 07/09	0	4390
Thu, 08/09	20	4410	1:10:08	3:30.42	2:29.29 (20)
Fri, 09/09	20	4430	55:36.53	2:46.82	2:31.19 (20)		1st 2 in 7:44.57, 1st 10 in 29:09.00
Sat, 10/09	20	4450	1:24:28
Sun, 11/09	10	4460	37:08.73
Mon, 12/09	20	4480	1:12:59
Tue, 13/09	20	4500	1:11:40
Wed, 14/09	Busselton
Thu, 15/09	10	4510	29:55.70
Fri, 16/09	20	4530	1:12:42
Sat, 17/09	20	4550	1:08:04
Sun, 18/09	0	4550
Mon, 19/09	20	4570	1:00:11
Tue, 20/09	20	4590	1:09:29
Wed, 21/09	Brisbane
Thu, 22/09	Brisbane
Fri, 23/09	Brisbane
Sat, 24/09	Slack
Sun, 25/09	20	4610	59:28:69
Mon, 26/09	20	4630	1:19:32
Tue, 27/09	19+1	4650	57:22.56
Wed, 28/09	Kalgoorlie
Thu, 29/09	0
Fri, 30/09	20	4670	59:41.38
Sat, 01/10	20	4690	1:05:08
Sun, 02/10	20	4710	1:09:36	3:28.83	2:37.84 (20)
Mon, 03/10	20	4730	1:16:39	3:49.95	3:13.44 (20)
Tue, 04/10	20	4750	1:02:32	3:07.64	2:31.82 (18)
Wed, 05/10	20	4770	1:05:43	3:17.18	2:41.01 (15)
Thu, 06/10	10	4780	29:55.16	2:59.51	2:22.54 (10)
Fri, 07/10	10	4790	36:35.21	3:39.52	3:29.40 (3)
Sat, 08/10	20	4810	1:08:30
Sun, 09/10	20	4830	1:07:20
Mon, 10/10	10	4840	33:02.18
Tue, 11/10	20	4860	1:10:53
Wed, 12/10	20	4880	1:13:19
Thu, 13/10	15	4895	54:35.68
Fri, 14/10	20	4915	1:07:21

Legends of The Ladder – Greg Williams

March 22, 2011 by Peter Fletcher

Jacob's Ladder Legend Greg Williams with friend Mark

My first Legend of The Ladder is early morning regular, Greg Williams.

Greg started on the ladder in the early eighties. Since then he’s racked up an estimated ninety thousand laps over the course of thirty years.

Now in his early sixties Greg is an early morning regular and usually starts his first lap before 5am. On most days he completes 8 laps plus a couple of laps of Mount Street and a pile of sit-ups. On Sunday’s he knocks out twenty before downing a well-deserved coffee and then heading to the beach for a surf.

Greg has a track record of athletic performance at the elite level. He’s finished the City to Surf in 43 minutes and, before a bad knee injury slowed him down, completed 23 laps of Jacob’s in an hour. By any stretch of the imagination that makes him a super athlete.

A champion squash player, Greg has played against legends Dean Williams (no relation) and Geoff Hunt. While working as a teacher in Geraldton Greg won the Sportsman of The Year Award for his performance on the court. By his own admission he was never the most skilled player but relied on his superior fitness, much of which he achieved on Jacob’s Ladder. He won the Australian Masters Squash championship in 1985/6 and 1989.

Along with his good friend, Tony Beard (another Legend of the Ladder), Greg was a regular participant in the annual Heart Foundation “Climb to the Top” challenge. For each of the years between 2003-07 Greg won – against all comers and all ages – the individual award for the most number of steps climbed. On average there were 10,000 entrants each year.

Greg’s style is unique. He’s one of the few ladder regulars who climb three steps at a time. It allows him to work with a slower cadence but increases the distance he covers with each step. What often goes unnoticed is his downhill speed. When he’s not talking to one of his growing entourage of friends he descends comfortably running two steps at a time. That reduces his lap times significantly and makes him one of the quickest on the ladder.

Greg’s one of the most well-regarded and a well-liked athletes on Jacob’s Ladder. He’s a maths teacher at PLC and was actively involved with education watchdog PLATO (People Lobbying Against Teaching Outcomes) lobbying successfully against the introduction of outcomes based education in Western Australia.

Greg takes great pride in the achievements – athletic, scholastic and otherwise – of his 7 children and of his wife Kerry. And it’s these achievements he cheerfully recounts to his many Jacob’s Ladder friends.

Anyway you count it Greg Williams deserves his place as a Legend of Jacob’s Ladder.

Working Through An Injury

March 16, 2011 by Peter Fletcher

A large branch broke off a fig tree near Jacob's Ladder

It started last week. I can’t remember exactly when and I sure don’t know how or why, but my right shin started hurting. Friends are telling me it’s a shin splint.

I know for sure I had it on Friday morning. I woke at 4:30 to the usual aches and pains but when I tried to flex my right foot upwards the front of my shin hurt. As I was due to go to a REIWA breakfast that morning I thought I’d give the ladder a miss.

Next morning was the same. If anything the pain had intensified but I persisted for 15 laps and managed another 20 on Sunday.

Some people told me to rest. It’s the standard advice from well-meaning friends, physios and doctors. But I figured there are 24 hours in a day, 22 of which could be used to rest. I’m pressing on.

In the meantime I’m starting a new series of posts called Legends of the Ladder. They’ll focus on Jacob’s Ladder regulars who’ve done something special or noteworthy.

Finally, here are my latest lap times.

Date	Laps	Running total	Time	Ave	Best	Weather	Comments
Sat, 01/01		0
Sun, 02/01	10	10					Day I decided on 5000/365 challenge
Mon, 03/01	20	30
Tues, 04/01	17	47				Red hot, nearly died.
Wed, 05/01	20	67
Thu, 06/01	20	87
Fri, 07/01	20	107
Sat, 08/01	15	122	51:58:57	3:27:90	3:10:54 (20)
Sun, 09/01	10	132	31:12:67	3:07:26	2:51:79 (3)
Mon, 10/01	20	152	1:06:58	3:20:93	3:07:80 (20)
Tue, 11/01	20	172	1:06:30	3:19:50	2:51:11 (20)	Nice breeze near the top.	Fastest descent at 58 secs. Drank every 5 laps.
Wed, 12/01	20	192	1:08:48	3:26:41	3:01:13 (13)	Hot with a cooling breeze.	Heavy traffic from lap 15.
Thu, 13/01	20	212	1:06:16	3:18:83	3:08:29 (20)	One word. Hot!
Fri, 14/01	20	232	1:15:52	3:59:60	3:44:24 (5)		Took it easy.
Sat, 15/01	11	243	25:46 (9)	n/a	2:40:09 (7)		Hit lap button twice. Time shown is 9 laps.
Mon, 17/01	20	263	1:14:54	3:44:71	2:42:19 (20)	Hot.	Easy until lap 18.
Tue, 18/01	20	283	1:02:45	3:08:25	2:56:24 (11)		Best time to date.
Wed, 19/01	20	303	1:18:08	4:20:48	3:48:48 (7)		Felt drained from yesterday.
Thu, 20/01	20	323	1:07:39	3:22:99	2:42:54 (20)		Hot last lap.
Fri, 21/01	20	343	1:13:38	3:40:91	2:44:51 (19)		Plenty in the tank at the end.
Sat, 22/01	10	353	31:54:61 (9)	3:32:73	3:19:96 (8)		Easy. Time was for 9 laps.
Sun, 23/01	0						Sleep in bliss
Mon, 24/01	25	378	1:21:59	3:16:76	2:57:44 (25)	Cool arvo.	Heavy traffic from lap 18.
Tue, 25/01 AM	15	393	49:00:21	3:16:01	2:52:19 (7)	Cool.
Tue, 25/01 PM	15	408	49:52:70	3:19:51	2:55:47 (6)		Very busy.
Wed, 26/01	20	428	1:13:28	3:40:43	3:12:94 (4)	Bloody hot. Nearly killed me.	Started late and regretted it thanks to the heat.
Thu, 27/01 AM	15	442	1:06:53	4:27:58	3:57:33 (6)	Hot	Felt the effects of yesterday.
Thu, 27/01 PM	5	447	20:28:00	4:05:60	3:47:72 (4)	Hot	After rock climbing
Fri, 28/01	20	467	1:15:55 (19)	3:59:76	3:21:93 (3)	Hot. Really hot!	Time was for 19 laps.
Sat, 29/01	15	482	30:51:49 (10)	3:05:14	2:44:01 (5)		Slow first lap over 4:30 then got stuck into it with Mark.
Sun, 30/01	15	497	54:23:13	3:37:54	2:52:20 (13)	Hot, humid. Cyclone on its way.	Walked down first 10, long break at 10, then hard last 5.
Mon, 31/01 AM	15	512	1:00:08	4:00:55	3:31:01 (13)	Very humid.	Went easy, walled down.
Mon, 31/01 PM	13	525	44:20:04	3:24:61	3:02:11 (6)	Warm, cool breeze.	Felt good.
Tue, 01/02 AM	15	540	48:04:44	3:12:29	2:49:30 (6)
Tue, 01/02 PM	10	550	34:09.76	3:24.97	2:51.36 (10)
Wed, 02/02	20	570	1:29:52	4:16.80
Thu, 03/02	20	590	1:11:55	3:47.13	3:18.75 (6)
Fri, 04/02 AM	15	605	45:33.18	3:15.22	2:56.57 (13)
Fri, 04/02 PM	10	615	39:03.59	3:54.35	3:25.92 (9)
Sat, 05/02	25	640	1:21:26	3:15.45	2:56.88 (23)
Sun, 06/02	0	640	0	0	0		Grumpy I had the day off.
Mon, 07/02 PM	15	655	47:04.01	3:21.77	2:57.74 (15)		Did 15, timed 14.
Mon, 07/02 PM	5	660	14:55.55	2:59.31	2:46.99 (5)		Chat and then a second lash.
Tue, 08/02	20	680	1:10.45	3:22.06	2:51.53 (17)		Felt crook from lap 18.
Tue, 08/02	5	685	17:25.02	3:29.00	2:57.55 (5)
Wed, 09/02 AM	10	695	4:18.40	2:47.40	2:47.81		Ave was for 9 laps
Wed, 09/02 PM	10	705	35:32.41	3:33.24	2:48.43
Thu, 10/02 AM	15	720	47:41.50	3:10.76	2:51.09		Last 10 in under 30 mins.
Thu, 10/02 PM	10	730	33:46.07	3:22.60	3:03.98 (7)
Fri, 11/02	20	750	1:12:27	3:37.36	3:02.63 (20)
Sat, 12/02	20	770	1:08:43	3:26.18	3:02.17
Sun, 13/02	10	780					Quick but not timed.
Mon, 14/02	20	800	1:08:41	3:26.05	2:50.19		6:27 for first lap.
Tue, 15/02	25	825	1:25:06	3:24.26	2:58.88 (25)	Hot and humid.
Wed, 16/02	20	845	1:02.52	3:08.63	2:50.15 (6)	Hot.	That's a PB
Thu, 17/02	15	860	49:57.77	3:18.85	2:54.31 (9)		Feeling effects of yesterday's effort
Fri, 18/02	20	880	1:12.23	3:37.19	3:05.84 (17)		Tired from boxing last night?
Sat, 19/02	20	900	1:06.57	3:20.88	2:53.31 (14)	Very hot.	Started late.
Sun, 20/02	20	920					Not timed.
Mon, 21/02	20	940	1:12:02	3:47.48	2:48.69 (14)	Time was for 19 laps. Very crusiy first 10.	Too hot!
Tue, 22/02	20	960	1:03:12	3:09.63	2:27.24		20 lap PB
Wed, 23/02	20	980	1:03:17	3:19.85	2:33.72		Time was for 19 laps.
Thu, 24/02	10	990	48:15.61	2:52.84	2:29.37
Thu, 24/02	10	1000	28:48.48	2:52.84	2:29.37		PB for 10 laps
Fri, 25/02	20	1020	1:14:37	3:43.88	3:29.32	Hot as bro!
Sat, 26/02	15	1035	1:03.78	4:12.78	3:39.23	Very hot and very humid.
Sat, 26/02	5	1040	-	-	-	Ran out of memory on my watch	Like I said hot!
Sun, 27/02	20	1060	1:08:03	3:24.18	3:01.99 (18)
Mon, 28/02	25	1085	1:33.49	3:45.17	3:24.44 (21)		Hot!
Tue, 01/03	20	1105	1:12:04	3:36.20	3:13.77 (7)
Wed, 02/03	25	1130	1:23:32	3:20.48	2:37.99 (23)		Jeff Jamieson turned up on lap 16. The heat was on.
Thu, 03/03	20	1150	1:07:28	3:22.40	2:49.41 (20)
Fri, 04/03	20	1170	1:04:30	3:13.53	2:46.57 (17)		PB for 15 - 43:11
Sat, 05/03	20	1190	1:14:59	3:44.96	2:27.24
Sun, 06/03	20	1210	1:17:44	3:53.21	2:38.36 (20)	Took photos for my blog.	Cool change. Nice!
Mon, 07/03	20	1230	1:05:22	3:16.14	2:34.96 (20)	Coolish.
Mon, 07/03 (b)	5	1235	17:27.13	3:29.42	2:53.48 (5)		A few extras after coffee.
Tue, 08/03	0						Got to the ladder but had to turn go home for a...
Wed, 09/03	25	1260	1:26:55	3:28.63	2:46.06 (25)
Thu, 10/03	25	1285	1:27:31	3:30.06	2:50.00 (25)	Still plenty left in the tank at the end	Hot.
Fri, 11/03	0						Woke up with a sore right shin. Attended a REIWA breakfast.
Sat, 12/03	15	1300	47:42.94	?	?		Pressed watch twice by mistake. You do the maths!
Sun, 13/03	15	1315	52:33.88	3:30.25	2:46.69 (10)
Mon, 14/03	25	1340	1:40:14	4:00.56	3:29.41	Shin sore. Went easy.
Tue, 15/03	20	1360	1:27:27	4:22.39	Didn't feel great. Shin hurting. Had an Ibuprofen before.
Wed, 16/03	20	1380	1:11:21	3:34.09	2:58.24 (10)	Afternoon, ladder busy. Went easy.
Thu, 17/03	20	1400	1:08:10	3:24.53	3:02.88 (9)
Fri, 18/03	20	1420	1:04.43	3:14.16	2:43.38
Sat, 19/03	20	1440	1:05.25	3:16.26	2:51.04 (20)
Sun, 20/03	20	1460	1:03.43	3:11.17	2:38.98 (14)	PB of 42:03 for last 15.
Mon, 21/03	25	1485	1:48:10	4:19.61	3:35.24 (22)
Tue, 22/03	25	1510	1:33:05	3:52.72	3:24.50	PM workout
Wed, 23/03	25	1535	1:23:09	3:19.59	2:56.25 (6)	PM workout
Thu, 24/03	25	1560	1:32:09	3:58.14	2:47.03 (20)	AM workout
Fri, 25/03	25	1585	1:39:36	3:59.04	3:48.22 (17)
Sat, 26/03	10	1595	37:46.30	3:46.63	2:51.58 (6)	After boxing.
Sat, 26/03	15	1610	48:56.90	3:15.79	2:51.85 (11)	Before boxing.
Sun, 27/03	25	1635	1:22:53	3:18.95	2:48.20 (25)
Mon, 28/03	0	1635				Day off. Felt soooo good!
Tue, 29/03	20	1655	1:04:23	3:13.16	2:50.02 (20)	PM. Lots of traffic.
Wed, 30/03	20	1675	1:03:30	3:10.52	2:30.93 (20)
Thu, 31/03	20	1695	1:19:06	3:57.30	3:05.66 (19)
Fri, 01/04	20	1715	1:04:04	3:12.20	2:38.16 (11)
Sat, 02/04	20	1735	1:05:39	3:16.36	2:34.92 (19)
Sun, 03/04	10	1745	38:01.24	3:48.12	2:55.88 (10)
Mon, 04/04	30	1775	1:38:56	3:17.89	3:00.53
Tue, 05/04	30	1805	1:40:40	3:21.35	2:53.55 (8)
Wed, 06/04	30	1835	1:51:15	3:42.52	2:58.22 (30)
Thu, 07/04	30	1865	1:49.32	3:39.09	2:55.45 (29)
Fri, 08/04	20	1885	1:11.04	3:33.24	2:51.43 (19)
Fri, 08/04	20	1905	1:12.28	3:37.44	2:58.05 (6)
Sat, 09/04	30	1935	1:48:42	3:37.40	3:10.65 (27)
Sun, 10/04	20	1955	1:14:50	3:44:54	2:57.44 (20)
Mon, 11/04	0	1955
Tue, 12/04	20	1975	1:09:04	3:27.23	2:40.04 (20)
Wed, 13/04	20	1995	1:04:20	3:13.01	2:36.94 (20)		Lap 5 22:06, 10 36:06 Last 15 in 42:14, last 10 in 28:14
Thu, 14/04	3	1998	14:29.59	4:49.86	4:11.24 (3)		Wardrobe malfunction
Thu, 14/04	17	2015	51:08.32	3:00.48	2:32.85 (17)		End lap 2 8:24.78, last 15 in 42:44.
Fri, 15/04	0						Pulled my right calf muscle at boxing last night.
Sat, 16/04	30	2045	2:40:10	5:20.34	4:18.01 (28)		Calf tender, walked up and down 1 step at a time.
Sun, 17/04	20	2065	1:38.39	4:55.99	4:12.91 (20)		Calf still tender but a little better.
Mon, 18/04	20	2085	1:49:45	5:29.28	4:17.20 (20)
Mon, 18/04	15	2100	1:19:28	5:17.93	4:06.65 (5)
Tue, 19/04	20	2120	1:49:05	5:27.28	4:24.10 (12)
Tue, 19/04	15	2135	1:14:00	4:56.00	3:34.06 (7)
Wed, 20/04	20	2155	1:41:10	5:03.53	3:32.95 (11)
Thu, 21/04	20	2175	1:27:15	4:21.75	3:03.40 (12)
Fri, 22/04	20	2195	1:31:50	4:35.51	2:25.02 (14)		Had a dip with Mark.
Sat, 23/04	20	2215	1:26:47	4:20.38	3:02.48 (14)
Sat, 23/04	10	2225	28:49:65	2:52.96	2:36.48 (10)	Hot and humid
Sun, 24/04	20	2245	1:23:31	4:10.55	2:52.74 (15)	Hot and humid	Exercises from 16 on.
Mon, 25/04	20	2265	1:04:27	3:13.39	2:58.31 (18
Tue, 26/04	50	2315	2:54:18	3:29.17	2:53.05 (50)		First 50 lap effort.
Wed, 27/04	10	2325	33:51.75	3:23.17	2:40.50 (10)
Wed, 27/04	10	2335	45:31.78	4:33.17	4:08.10 (10)
Thu, 28/04	20	2355	55:31.41	2:46.57	2:28.80 (20)
Fri, 29/04	20	2375	1:21.44	4:32.48	3:41.51 (20)
Sat, 30/04	30	2405	1:47:27	3:34.90	2:59.85 (12)
Sun, 01/05	20	2425	1:20.40	4:02.02	3:04.36 (6)
Mon, 02/05	10	2445	1:16.24	3:49.20	3:01.37 (5)
Tue, 03/05	20	2465	1:30:56		2:47.74 (20)
Wed, 04/05	20	2485	1:18.28
Thu, 05/05	0	2485
Fri, 06/05	20	2505	1:24:25		2:31.47 (12)
Sat, 07/05	20	2525	1:02:24		2:34.12 (20)
Sun, 08/05	20	2545	1:23:23		2:37.47 (20)
Mon, 09/05	5	2550					Trained soccer ladies
Tue, 10/05	35	2585	1:50:38
Wed, 11/05	20	2605	1:31.24
Wed, 11/05	10	2615	36:21.71		2:33.65 (10)
Fri, 13/05	25	2640	1:25:24
Sat, 14/05	25	2665	1:40:25
Sun, 15/05	25	2690	1:28:59
Mon, 16/05	26	2716
Tue, 17/05	0					Rain and traffic stopped me.
Wed, 18/05	34	2750	1:54:02
Thu, 19/05	25	2775	1:25:05
Fri, 20/05	10	2785	46:18.51
Fri, 20/05	20	2805	57:19.06				Another sub-hour 20.
Sat, 21/05	20	2825	1:12:35
Sun, 22/05	AREC
Mon, 23/05	AREC
Tue, 24/05	REBC
Wed, 25/05	Day off
Thu, 26/05	15	2840	47:11.96		2:39.24 (15)
Fri, 27/05	20	2860	59:17.25		2:23.16		Another sub-hour 20.
Sat, 28/05	20	2880	1:32:52
Sun, 29/05	6						Warm up for Central Park
Sun, 29/05	14	2900	41:59:12				After Central Park
Mon, 30/05	20	2920	1:07:50
Tue, 31/05	20	2940	1:10:15	3:30.79	2:37.95 (9)
Wed, 01/06	20	2960	1:07:03	3:21.17	2:42.95
Thu, 02/06	Man flu
Fri, 03/06	Man flu
Sat, 04/06	30	2990	1:54:11	3:48.38	3:18.60
Sun, 05/06	25	3015	1:12:49	3:16.38	2:34.32
Mon, 06/06	20	3035					Un-timed. Left watch at home.
Tue, 07/06	Day off
Wed, 08/06	25	3060	1:12:26	2:53.86	2:28.35		Bloody fair effort.
Thu, 09/06	Day off
Fri, 10/06	2	3062					Un-timed warmup.
Fri, 10/06	35	3097	1:36:10	2:44.88	2:38.50		10 - 27.44 15 - 41:36 20 - 55:12 25 - 1:08:49 30 - 1:22:22
Sat, 11/06	23	3120	1:36:04	4:10.61	3:38.45 (15)
Sun, 12/06	20	3140	1:16:15	3:48.75	2:36.73 (17)
Mon, 13/06	20	3160	1:02:58	3:08.93	2:26.73 (11)
Tue, 14/06	20	3180	1:03:50	3:11.53	2:32.58 (8)
Wed, 15/06	0
Thu, 16/06	20	3200	1:19:30	3:58.51	3:34.70 (14)
Fri, 17/06	0
Sat, 18/06	20	3220	1:07:12	3:21.61	2:45.42 (19)
Sat, 18/06	5	3225	13:30.48	2:42.09	2:24.90 (5)
Sun, 19/06	20	3245	1:19:52	3:59.64	3:50.83 (6)
Mon, 20/06	20	3265	59:34.84	2:58.74	2:32.98 (18)
Tue, 21/06	20	3285	1:05:11	3:15.58	2:37.06 (11)
Wed, 22/06	0
Thu, 23/06	20	3305	1:07:11	3:11.98	2:40.08 (18)
Fri, 24/06	16	3321	48:12.15	3:00.75	2:35.28 (10)	Lightning started, so I left.
Sat, 25/06	15	3336	54:41:13	3:25.07	2:36.15 (15)
Sat, 25/06	9	3345	Untimed
Sun, 26/06	20	3365	1:00:13	3:00.69
Mon, 27/06	20	3385	1:03:26
Mon, 27/06	3	3388	Untimed
Tue, 28/06	17	3405	54:33.23	3:12.54	2:28.75 (17)
Wed, 29/06	20	3425	1:14:25	3:43.29	3:18.79 (20)
Thu, 30/06	20	3445	1:26:12	4:18.61	3:10.29 (3)
Fri, 01/07	10	3455	34:45.94	3:28.59	2:27.66 (8)
Sat, 02/07	13		49:23.61	3:47.97	2:47.63 (13)
Sat, 02/07	12	3480	36:23.23	3:01.93	2:30.63 (12)
Sun, 03/07	20	3500	1:16:09	3:48.49
Mon, 04/07	20	3520	1:08:59	3:26.98	2:57.45
Tue, 05/07	0						Busselton
Wed, 06/07	0						Busselton
Thu, 07/07	20	3540	1:06:55	3:20:77	2:48:29
Fri, 08/07	20	3560	1:13:25	3:40.29	2:34:34
Sat, 09/07	20	3580	1:08.56	3:26.83	2:32.95
Sun, 10/07	20	3600	1:05:36	3:16.84	2:45.53
Mon, 11/07	20	3620	58:23:31				Walked down 1 step at a time. First time under 1hr doing it this way.
Mon, 11/07	8	3628					Untimed. Training with the Carlisle soccer girls.
Tue, 12/07	17	3645	54:14:05	3:11.41	2:39.57
Wed, 13/07	20	3665	1:24:38	4:13.94	3:45.05
Thu, 14/07	10	3675	35:47.47	3:34.74	2:35.79 (10)
Fri, 15/07	0
Sat, 16/07	22	3697	1:14:10	3:22.29	3:05.74
Sat, 16/07	8	3705	Untimed
Sun, 17/07	25	3730	1:29:26	3:34.67	3:01.98
Mon, 18/07	20	3750	1:29:17	4:27.89
Tue, 19/07	20	3770	1:09:27
Wed, 20/07	0
Thu, 21/07	20	3790	1:03.09	3:09.45	2:39.46 (19)
Fri, 22/07	20	3810	1:26:05	4:18.28	3:22.24
Fri, 22/07	10	3820	28:25.90	2:50.59	2:30.66 (10)
Sat, 23/07	25	3845
Sat, 23/07	40	3885	2:34:14	3:51.37	3:29.20 (28)
Sun, 24/07	San Francisco
Mon, 25/07	San Francisco
Tue, 26/07	San Francisco
Wed, 27/07	San Francisco
Thu, 28/07	San Francisco
Fri, 29/07	San Francisco
Sat, 30/07	San Francisco
Sun, 31/07	10	3895	30:13.77	3:01.37	2:30.13 (10)
Mon, 01/08	20	3915	Untimed
Tue, 02/08	Bali
Wed, 03/08	Bali
Thu, 04/08	Bali
Fri, 05/08	Bali
Sat, 06/08	Bali
Sun, 07/08	Bali
Mon, 08/08	Bali
Tue, 09/08	20	3935	1:21:50	4:05.53	3:44.46 (6)
Wed, 10/08	20		1:15:32	3:46.61	3:20.33 (20)
Thu, 11/08	20		56:57.90	2:50.89	2:21.51 (4)
Fri, 12/08	Busselton
Sat, 13/08	20	3955	1:08:14
Sun, 14/08	25	3980	1:25:22
Mon, 15/08	20	4000	1:05:28
Tue, 16/08	20	4020	1:05:18
Wed, 17/08	20	4040	57:31:35
Thu, 18/08	20	4060	1:20:29
Fri, 19/08	20	4080	1:05:57
Sat, 20/08	20	4100	1:17:03
Sun, 21/08	25	4125	1:24:30
Mon, 22/08	0
Tue, 23/08	0
Wed, 24/08	0
Thu, 25/08	35	4160	1:52:48
Fri, 26/08	25	4185	1:26:10
Sat, 27/08	25	4210	1:24:51
Sun, 28/08
Mon, 29/08	30	4240	1:35:27	3:10.91	2:47.11 (28)
Tue, 30/08	25	4265	1:30:55	3:38.21	3:02.12 (9)
Wed, 31/08	25	4290	1:20:55	3:14.23	2:38.79 (8)
Thu, 01/09	Rained out.
Fri, 02/09	25	4315	Untimed
Sat, 03/09	20	4335	1:01:38	3:04.90	2:42.08 (11)
Sun, 04/09	15	4350	51:14.19	3:24.94	2:21.32 (15)
Mon, 05/09	20	4370	1:00:33	3:01.68	2:31.62 (11)
Tue, 06/09	20	4390	59:38.63	2:58.93	2:28.70 (19)
Wed, 07/09	0	4390
Thu, 08/09	20	4410	1:10:08	3:30.42	2:29.29 (20)
Fri, 09/09	20	4430	55:36.53	2:46.82	2:31.19 (20)		1st 2 in 7:44.57, 1st 10 in 29:09.00
Sat, 10/09	20	4450	1:24:28
Sun, 11/09	10	4460	37:08.73
Mon, 12/09	20	4480	1:12:59
Tue, 13/09	20	4500	1:11:40
Wed, 14/09	Busselton
Thu, 15/09	10	4510	29:55.70
Fri, 16/09	20	4530	1:12:42
Sat, 17/09	20	4550	1:08:04
Sun, 18/09	0	4550
Mon, 19/09	20	4570	1:00:11
Tue, 20/09	20	4590	1:09:29
Wed, 21/09	Brisbane
Thu, 22/09	Brisbane
Fri, 23/09	Brisbane
Sat, 24/09	Slack
Sun, 25/09	20	4610	59:28:69
Mon, 26/09	20	4630	1:19:32
Tue, 27/09	19+1	4650	57:22.56
Wed, 28/09	Kalgoorlie
Thu, 29/09	0
Fri, 30/09	20	4670	59:41.38
Sat, 01/10	20	4690	1:05:08
Sun, 02/10	20	4710	1:09:36	3:28.83	2:37.84 (20)
Mon, 03/10	20	4730	1:16:39	3:49.95	3:13.44 (20)
Tue, 04/10	20	4750	1:02:32	3:07.64	2:31.82 (18)
Wed, 05/10	20	4770	1:05:43	3:17.18	2:41.01 (15)
Thu, 06/10	10	4780	29:55.16	2:59.51	2:22.54 (10)
Fri, 07/10	10	4790	36:35.21	3:39.52	3:29.40 (3)
Sat, 08/10	20	4810	1:08:30
Sun, 09/10	20	4830	1:07:20
Mon, 10/10	10	4840	33:02.18
Tue, 11/10	20	4860	1:10:53
Wed, 12/10	20	4880	1:13:19
Thu, 13/10	15	4895	54:35.68
Fri, 14/10	20	4915	1:07:21

A New Personal Best on Jacob’s Ladder

March 7, 2011 by Peter Fletcher

Pleased to report I set a new PB for 15 laps of Jacob’s on Friday. I started out with 5 very slow laps having no intention to go hard. My mate Mark was having a bit of a dip so I kind of just joined in. Pretty soon I’d rounded the 10 lap mark feeling pretty good and kept going, finishing off with a time of 43:11.72.

The next step is to complete 20 in under an hour. That will happen one day when I least expect it.

Here are the lap times for the 15.

Lap	Time	ET	Comment
1	3:04.49		Dropped time.
2	3:02.36		Dropped some more.
3	2:55.50
4	2:53.11
5	2:49.31
6	2:51.59
7	2:48.17
8	2:54.89
9	2:49.41
10	2:46.97
11	2:48.73
12	2:46.57		Fastest lap.
13	2:52.44		Eased off a bit over the last 3.
14	2:56.25
15	2:51.93	43:11.72. Last 10 in 28:26.95

Last week on Jacob’s Ladder

March 7, 2011 by Peter Fletcher

Jacob’s Ladder was again my playground last week. I managed 150 laps and a new PB for 15. There was a break in the hot weather on Friday and that brought a welcome cool change. It’s so much nicer to be working hard when it’s not hot.

Breaking things up was the start of my new photo of the week series. Yesterday I took the time to grab some pre-dawn photos of Jacob’s shadows. In the coming weeks I’m hoping to capture some of the characters of Jacob’s Ladder in a series I’m calling Legends of The Ladder. I hope to include people like Mark Bailey, Greg Williams, Tony Beard, Gavin, Adrienne and Toni, and a number of others who are on the ladder almost every day. I’ll include a photo and a small story about what makes them so unique. Perhaps it’s their style, what they wear or some of their previous Jacob’s Ladder exploits. If you know someone you believe should be included as one of The Legends, let me know in the comments below.

Date	Laps	Running total	Time	Ave	Best	Weather	Comments
Sat, 01/01		0
Sun, 02/01	10	10					Day I decided on 5000/365 challenge
Mon, 03/01	20	30
Tues, 04/01	17	47				Red hot, nearly died.
Wed, 05/01	20	67
Thu, 06/01	20	87
Fri, 07/01	20	107
Sat, 08/01	15	122	51:58:57	3:27:90	3:10:54 (20)
Sun, 09/01	10	132	31:12:67	3:07:26	2:51:79 (3)
Mon, 10/01	20	152	1:06:58	3:20:93	3:07:80 (20)
Tue, 11/01	20	172	1:06:30	3:19:50	2:51:11 (20)	Nice breeze near the top.	Fastest descent at 58 secs. Drank every 5 laps.
Wed, 12/01	20	192	1:08:48	3:26:41	3:01:13 (13)	Hot with a cooling breeze.	Heavy traffic from lap 15.
Thu, 13/01	20	212	1:06:16	3:18:83	3:08:29 (20)	One word. Hot!
Fri, 14/01	20	232	1:15:52	3:59:60	3:44:24 (5)		Took it easy.
Sat, 15/01	11	243	25:46 (9)	n/a	2:40:09 (7)		Hit lap button twice. Time shown is 9 laps.
Mon, 17/01	20	263	1:14:54	3:44:71	2:42:19 (20)	Hot.	Easy until lap 18.
Tue, 18/01	20	283	1:02:45	3:08:25	2:56:24 (11)		Best time to date.
Wed, 19/01	20	303	1:18:08	4:20:48	3:48:48 (7)		Felt drained from yesterday.
Thu, 20/01	20	323	1:07:39	3:22:99	2:42:54 (20)		Hot last lap.
Fri, 21/01	20	343	1:13:38	3:40:91	2:44:51 (19)		Plenty in the tank at the end.
Sat, 22/01	10	353	31:54:61 (9)	3:32:73	3:19:96 (8)		Easy. Time was for 9 laps.
Sun, 23/01	0						Sleep in bliss
Mon, 24/01	25	378	1:21:59	3:16:76	2:57:44 (25)	Cool arvo.	Heavy traffic from lap 18.
Tue, 25/01 AM	15	393	49:00:21	3:16:01	2:52:19 (7)	Cool.
Tue, 25/01 PM	15	408	49:52:70	3:19:51	2:55:47 (6)		Very busy.
Wed, 26/01	20	428	1:13:28	3:40:43	3:12:94 (4)	Bloody hot. Nearly killed me.	Started late and regretted it thanks to the heat.
Thu, 27/01 AM	15	442	1:06:53	4:27:58	3:57:33 (6)	Hot	Felt the effects of yesterday.
Thu, 27/01 PM	5	447	20:28:00	4:05:60	3:47:72 (4)	Hot	After rock climbing
Fri, 28/01	20	467	1:15:55 (19)	3:59:76	3:21:93 (3)	Hot. Really hot!	Time was for 19 laps.
Sat, 29/01	15	482	30:51:49 (10)	3:05:14	2:44:01 (5)		Slow first lap over 4:30 then got stuck into it with Mark.
Sun, 30/01	15	497	54:23:13	3:37:54	2:52:20 (13)	Hot, humid. Cyclone on its way.	Walked down first 10, long break at 10, then hard last 5.
Mon, 31/01 AM	15	512	1:00:08	4:00:55	3:31:01 (13)	Very humid.	Went easy, walled down.
Mon, 31/01 PM	13	525	44:20:04	3:24:61	3:02:11 (6)	Warm, cool breeze.	Felt good.
Tue, 01/02 AM	15	540	48:04:44	3:12:29	2:49:30 (6)
Tue, 01/02 PM	10	550	34:09.76	3:24.97	2:51.36 (10)
Wed, 02/02	20	570	1:29:52	4:16.80
Thu, 03/02	20	590	1:11:55	3:47.13	3:18.75 (6)
Fri, 04/02 AM	15	605	45:33.18	3:15.22	2:56.57 (13)
Fri, 04/02 PM	10	615	39:03.59	3:54.35	3:25.92 (9)
Sat, 05/02	25	640	1:21:26	3:15.45	2:56.88 (23)
Sun, 06/02	0	640	0	0	0		Grumpy I had the day off.
Mon, 07/02 PM	15	655	47:04.01	3:21.77	2:57.74 (15)		Did 15, timed 14.
Mon, 07/02 PM	5	660	14:55.55	2:59.31	2:46.99 (5)		Chat and then a second lash.
Tue, 08/02	20	680	1:10.45	3:22.06	2:51.53 (17)		Felt crook from lap 18.
Tue, 08/02	5	685	17:25.02	3:29.00	2:57.55 (5)
Wed, 09/02 AM	10	695	4:18.40	2:47.40	2:47.81		Ave was for 9 laps
Wed, 09/02 PM	10	705	35:32.41	3:33.24	2:48.43
Thu, 10/02 AM	15	720	47:41.50	3:10.76	2:51.09		Last 10 in under 30 mins.
Thu, 10/02 PM	10	730	33:46.07	3:22.60	3:03.98 (7)
Fri, 11/02	20	750	1:12:27	3:37.36	3:02.63 (20)
Sat, 12/02	20	770	1:08:43	3:26.18	3:02.17
Sun, 13/02	10	780					Quick but not timed.
Mon, 14/02	20	800	1:08:41	3:26.05	2:50.19		6:27 for first lap.
Tue, 15/02	25	825	1:25:06	3:24.26	2:58.88 (25)	Hot and humid.
Wed, 16/02	20	845	1:02.52	3:08.63	2:50.15 (6)	Hot.	That's a PB
Thu, 17/02	15	860	49:57.77	3:18.85	2:54.31 (9)		Feeling effects of yesterday's effort
Fri, 18/02	20	880	1:12.23	3:37.19	3:05.84 (17)		Tired from boxing last night?
Sat, 19/02	20	900	1:06.57	3:20.88	2:53.31 (14)	Very hot.	Started late.
Sun, 20/02	20	920					Not timed.
Mon, 21/02	20	940	1:12:02	3:47.48	2:48.69 (14)	Time was for 19 laps. Very crusiy first 10.	Too hot!
Tue, 22/02	20	960	1:03:12	3:09.63	2:27.24		20 lap PB
Wed, 23/02	20	980	1:03:17	3:19.85	2:33.72		Time was for 19 laps.
Thu, 24/02	10	990	48:15.61	2:52.84	2:29.37
Thu, 24/02	10	1000	28:48.48	2:52.84	2:29.37		PB for 10 laps
Fri, 25/02	20	1020	1:14:37	3:43.88	3:29.32	Hot as bro!
Sat, 26/02	15	1035	1:03.78	4:12.78	3:39.23	Very hot and very humid.
Sat, 26/02	5	1040	-	-	-	Ran out of memory on my watch	Like I said hot!
Sun, 27/02	20	1060	1:08:03	3:24.18	3:01.99 (18)
Mon, 28/02	25	1085	1:33.49	3:45.17	3:24.44 (21)		Hot!
Tue, 01/03	20	1105	1:12:04	3:36.20	3:13.77 (7)
Wed, 02/03	25	1130	1:23:32	3:20.48	2:37.99 (23)		Jeff Jamieson turned up on lap 16. The heat was on.
Thu, 03/03	20	1150	1:07:28	3:22.40	2:49.41 (20)
Fri, 04/03	20	1170	1:04:30	3:13.53	2:46.57 (17)		PB for 15 - 43:11
Sat, 05/03	20	1190	1:14:59	3:44.96	2:27.24
Sun, 06/03	20	1210	1:17:44	3:53.21	2:38.36 (20)	Took photos for my blog.	Cool change. Nice!
Mon, 07/03	20	1230	1:05:22	3:16.14	2:34.96 (20)	Coolish.
Mon, 07/03 (b)	5	1235	17:27.13	3:29.42	2:53.48 (5)		A few extras after coffee.
Tue, 08/03	0						Got to the ladder but had to turn go home for a...
Wed, 09/03	25	1260	1:26:55	3:28.63	2:46.06 (25)
Thu, 10/03	25	1285	1:27:31	3:30.06	2:50.00 (25)	Still plenty left in the tank at the end	Hot.
Fri, 11/03	0						Woke up with a sore right shin. Attended a REIWA breakfast.
Sat, 12/03	15	1300	47:42.94	?	?		Pressed watch twice by mistake. You do the maths!
Sun, 13/03	15	1315	52:33.88	3:30.25	2:46.69 (10)
Mon, 14/03	25	1340	1:40:14	4:00.56	3:29.41	Shin sore. Went easy.
Tue, 15/03	20	1360	1:27:27	4:22.39	Didn't feel great. Shin hurting. Had an Ibuprofen before.
Wed, 16/03	20	1380	1:11:21	3:34.09	2:58.24 (10)	Afternoon, ladder busy. Went easy.
Thu, 17/03	20	1400	1:08:10	3:24.53	3:02.88 (9)
Fri, 18/03	20	1420	1:04.43	3:14.16	2:43.38
Sat, 19/03	20	1440	1:05.25	3:16.26	2:51.04 (20)
Sun, 20/03	20	1460	1:03.43	3:11.17	2:38.98 (14)	PB of 42:03 for last 15.
Mon, 21/03	25	1485	1:48:10	4:19.61	3:35.24 (22)
Tue, 22/03	25	1510	1:33:05	3:52.72	3:24.50	PM workout
Wed, 23/03	25	1535	1:23:09	3:19.59	2:56.25 (6)	PM workout
Thu, 24/03	25	1560	1:32:09	3:58.14	2:47.03 (20)	AM workout
Fri, 25/03	25	1585	1:39:36	3:59.04	3:48.22 (17)
Sat, 26/03	10	1595	37:46.30	3:46.63	2:51.58 (6)	After boxing.
Sat, 26/03	15	1610	48:56.90	3:15.79	2:51.85 (11)	Before boxing.
Sun, 27/03	25	1635	1:22:53	3:18.95	2:48.20 (25)
Mon, 28/03	0	1635				Day off. Felt soooo good!
Tue, 29/03	20	1655	1:04:23	3:13.16	2:50.02 (20)	PM. Lots of traffic.
Wed, 30/03	20	1675	1:03:30	3:10.52	2:30.93 (20)
Thu, 31/03	20	1695	1:19:06	3:57.30	3:05.66 (19)
Fri, 01/04	20	1715	1:04:04	3:12.20	2:38.16 (11)
Sat, 02/04	20	1735	1:05:39	3:16.36	2:34.92 (19)
Sun, 03/04	10	1745	38:01.24	3:48.12	2:55.88 (10)
Mon, 04/04	30	1775	1:38:56	3:17.89	3:00.53
Tue, 05/04	30	1805	1:40:40	3:21.35	2:53.55 (8)
Wed, 06/04	30	1835	1:51:15	3:42.52	2:58.22 (30)
Thu, 07/04	30	1865	1:49.32	3:39.09	2:55.45 (29)
Fri, 08/04	20	1885	1:11.04	3:33.24	2:51.43 (19)
Fri, 08/04	20	1905	1:12.28	3:37.44	2:58.05 (6)
Sat, 09/04	30	1935	1:48:42	3:37.40	3:10.65 (27)
Sun, 10/04	20	1955	1:14:50	3:44:54	2:57.44 (20)
Mon, 11/04	0	1955
Tue, 12/04	20	1975	1:09:04	3:27.23	2:40.04 (20)
Wed, 13/04	20	1995	1:04:20	3:13.01	2:36.94 (20)		Lap 5 22:06, 10 36:06 Last 15 in 42:14, last 10 in 28:14
Thu, 14/04	3	1998	14:29.59	4:49.86	4:11.24 (3)		Wardrobe malfunction
Thu, 14/04	17	2015	51:08.32	3:00.48	2:32.85 (17)		End lap 2 8:24.78, last 15 in 42:44.
Fri, 15/04	0						Pulled my right calf muscle at boxing last night.
Sat, 16/04	30	2045	2:40:10	5:20.34	4:18.01 (28)		Calf tender, walked up and down 1 step at a time.
Sun, 17/04	20	2065	1:38.39	4:55.99	4:12.91 (20)		Calf still tender but a little better.
Mon, 18/04	20	2085	1:49:45	5:29.28	4:17.20 (20)
Mon, 18/04	15	2100	1:19:28	5:17.93	4:06.65 (5)
Tue, 19/04	20	2120	1:49:05	5:27.28	4:24.10 (12)
Tue, 19/04	15	2135	1:14:00	4:56.00	3:34.06 (7)
Wed, 20/04	20	2155	1:41:10	5:03.53	3:32.95 (11)
Thu, 21/04	20	2175	1:27:15	4:21.75	3:03.40 (12)
Fri, 22/04	20	2195	1:31:50	4:35.51	2:25.02 (14)		Had a dip with Mark.
Sat, 23/04	20	2215	1:26:47	4:20.38	3:02.48 (14)
Sat, 23/04	10	2225	28:49:65	2:52.96	2:36.48 (10)	Hot and humid
Sun, 24/04	20	2245	1:23:31	4:10.55	2:52.74 (15)	Hot and humid	Exercises from 16 on.
Mon, 25/04	20	2265	1:04:27	3:13.39	2:58.31 (18
Tue, 26/04	50	2315	2:54:18	3:29.17	2:53.05 (50)		First 50 lap effort.
Wed, 27/04	10	2325	33:51.75	3:23.17	2:40.50 (10)
Wed, 27/04	10	2335	45:31.78	4:33.17	4:08.10 (10)
Thu, 28/04	20	2355	55:31.41	2:46.57	2:28.80 (20)
Fri, 29/04	20	2375	1:21.44	4:32.48	3:41.51 (20)
Sat, 30/04	30	2405	1:47:27	3:34.90	2:59.85 (12)
Sun, 01/05	20	2425	1:20.40	4:02.02	3:04.36 (6)
Mon, 02/05	10	2445	1:16.24	3:49.20	3:01.37 (5)
Tue, 03/05	20	2465	1:30:56		2:47.74 (20)
Wed, 04/05	20	2485	1:18.28
Thu, 05/05	0	2485
Fri, 06/05	20	2505	1:24:25		2:31.47 (12)
Sat, 07/05	20	2525	1:02:24		2:34.12 (20)
Sun, 08/05	20	2545	1:23:23		2:37.47 (20)
Mon, 09/05	5	2550					Trained soccer ladies
Tue, 10/05	35	2585	1:50:38
Wed, 11/05	20	2605	1:31.24
Wed, 11/05	10	2615	36:21.71		2:33.65 (10)
Fri, 13/05	25	2640	1:25:24
Sat, 14/05	25	2665	1:40:25
Sun, 15/05	25	2690	1:28:59
Mon, 16/05	26	2716
Tue, 17/05	0					Rain and traffic stopped me.
Wed, 18/05	34	2750	1:54:02
Thu, 19/05	25	2775	1:25:05
Fri, 20/05	10	2785	46:18.51
Fri, 20/05	20	2805	57:19.06				Another sub-hour 20.
Sat, 21/05	20	2825	1:12:35
Sun, 22/05	AREC
Mon, 23/05	AREC
Tue, 24/05	REBC
Wed, 25/05	Day off
Thu, 26/05	15	2840	47:11.96		2:39.24 (15)
Fri, 27/05	20	2860	59:17.25		2:23.16		Another sub-hour 20.
Sat, 28/05	20	2880	1:32:52
Sun, 29/05	6						Warm up for Central Park
Sun, 29/05	14	2900	41:59:12				After Central Park
Mon, 30/05	20	2920	1:07:50
Tue, 31/05	20	2940	1:10:15	3:30.79	2:37.95 (9)
Wed, 01/06	20	2960	1:07:03	3:21.17	2:42.95
Thu, 02/06	Man flu
Fri, 03/06	Man flu
Sat, 04/06	30	2990	1:54:11	3:48.38	3:18.60
Sun, 05/06	25	3015	1:12:49	3:16.38	2:34.32
Mon, 06/06	20	3035					Un-timed. Left watch at home.
Tue, 07/06	Day off
Wed, 08/06	25	3060	1:12:26	2:53.86	2:28.35		Bloody fair effort.
Thu, 09/06	Day off
Fri, 10/06	2	3062					Un-timed warmup.
Fri, 10/06	35	3097	1:36:10	2:44.88	2:38.50		10 - 27.44 15 - 41:36 20 - 55:12 25 - 1:08:49 30 - 1:22:22
Sat, 11/06	23	3120	1:36:04	4:10.61	3:38.45 (15)
Sun, 12/06	20	3140	1:16:15	3:48.75	2:36.73 (17)
Mon, 13/06	20	3160	1:02:58	3:08.93	2:26.73 (11)
Tue, 14/06	20	3180	1:03:50	3:11.53	2:32.58 (8)
Wed, 15/06	0
Thu, 16/06	20	3200	1:19:30	3:58.51	3:34.70 (14)
Fri, 17/06	0
Sat, 18/06	20	3220	1:07:12	3:21.61	2:45.42 (19)
Sat, 18/06	5	3225	13:30.48	2:42.09	2:24.90 (5)
Sun, 19/06	20	3245	1:19:52	3:59.64	3:50.83 (6)
Mon, 20/06	20	3265	59:34.84	2:58.74	2:32.98 (18)
Tue, 21/06	20	3285	1:05:11	3:15.58	2:37.06 (11)
Wed, 22/06	0
Thu, 23/06	20	3305	1:07:11	3:11.98	2:40.08 (18)
Fri, 24/06	16	3321	48:12.15	3:00.75	2:35.28 (10)	Lightning started, so I left.
Sat, 25/06	15	3336	54:41:13	3:25.07	2:36.15 (15)
Sat, 25/06	9	3345	Untimed
Sun, 26/06	20	3365	1:00:13	3:00.69
Mon, 27/06	20	3385	1:03:26
Mon, 27/06	3	3388	Untimed
Tue, 28/06	17	3405	54:33.23	3:12.54	2:28.75 (17)
Wed, 29/06	20	3425	1:14:25	3:43.29	3:18.79 (20)
Thu, 30/06	20	3445	1:26:12	4:18.61	3:10.29 (3)
Fri, 01/07	10	3455	34:45.94	3:28.59	2:27.66 (8)
Sat, 02/07	13		49:23.61	3:47.97	2:47.63 (13)
Sat, 02/07	12	3480	36:23.23	3:01.93	2:30.63 (12)
Sun, 03/07	20	3500	1:16:09	3:48.49
Mon, 04/07	20	3520	1:08:59	3:26.98	2:57.45
Tue, 05/07	0						Busselton
Wed, 06/07	0						Busselton
Thu, 07/07	20	3540	1:06:55	3:20:77	2:48:29
Fri, 08/07	20	3560	1:13:25	3:40.29	2:34:34
Sat, 09/07	20	3580	1:08.56	3:26.83	2:32.95
Sun, 10/07	20	3600	1:05:36	3:16.84	2:45.53
Mon, 11/07	20	3620	58:23:31				Walked down 1 step at a time. First time under 1hr doing it this way.
Mon, 11/07	8	3628					Untimed. Training with the Carlisle soccer girls.
Tue, 12/07	17	3645	54:14:05	3:11.41	2:39.57
Wed, 13/07	20	3665	1:24:38	4:13.94	3:45.05
Thu, 14/07	10	3675	35:47.47	3:34.74	2:35.79 (10)
Fri, 15/07	0
Sat, 16/07	22	3697	1:14:10	3:22.29	3:05.74
Sat, 16/07	8	3705	Untimed
Sun, 17/07	25	3730	1:29:26	3:34.67	3:01.98
Mon, 18/07	20	3750	1:29:17	4:27.89
Tue, 19/07	20	3770	1:09:27
Wed, 20/07	0
Thu, 21/07	20	3790	1:03.09	3:09.45	2:39.46 (19)
Fri, 22/07	20	3810	1:26:05	4:18.28	3:22.24
Fri, 22/07	10	3820	28:25.90	2:50.59	2:30.66 (10)
Sat, 23/07	25	3845
Sat, 23/07	40	3885	2:34:14	3:51.37	3:29.20 (28)
Sun, 24/07	San Francisco
Mon, 25/07	San Francisco
Tue, 26/07	San Francisco
Wed, 27/07	San Francisco
Thu, 28/07	San Francisco
Fri, 29/07	San Francisco
Sat, 30/07	San Francisco
Sun, 31/07	10	3895	30:13.77	3:01.37	2:30.13 (10)
Mon, 01/08	20	3915	Untimed
Tue, 02/08	Bali
Wed, 03/08	Bali
Thu, 04/08	Bali
Fri, 05/08	Bali
Sat, 06/08	Bali
Sun, 07/08	Bali
Mon, 08/08	Bali
Tue, 09/08	20	3935	1:21:50	4:05.53	3:44.46 (6)
Wed, 10/08	20		1:15:32	3:46.61	3:20.33 (20)
Thu, 11/08	20		56:57.90	2:50.89	2:21.51 (4)
Fri, 12/08	Busselton
Sat, 13/08	20	3955	1:08:14
Sun, 14/08	25	3980	1:25:22
Mon, 15/08	20	4000	1:05:28
Tue, 16/08	20	4020	1:05:18
Wed, 17/08	20	4040	57:31:35
Thu, 18/08	20	4060	1:20:29
Fri, 19/08	20	4080	1:05:57
Sat, 20/08	20	4100	1:17:03
Sun, 21/08	25	4125	1:24:30
Mon, 22/08	0
Tue, 23/08	0
Wed, 24/08	0
Thu, 25/08	35	4160	1:52:48
Fri, 26/08	25	4185	1:26:10
Sat, 27/08	25	4210	1:24:51
Sun, 28/08
Mon, 29/08	30	4240	1:35:27	3:10.91	2:47.11 (28)
Tue, 30/08	25	4265	1:30:55	3:38.21	3:02.12 (9)
Wed, 31/08	25	4290	1:20:55	3:14.23	2:38.79 (8)
Thu, 01/09	Rained out.
Fri, 02/09	25	4315	Untimed
Sat, 03/09	20	4335	1:01:38	3:04.90	2:42.08 (11)
Sun, 04/09	15	4350	51:14.19	3:24.94	2:21.32 (15)
Mon, 05/09	20	4370	1:00:33	3:01.68	2:31.62 (11)
Tue, 06/09	20	4390	59:38.63	2:58.93	2:28.70 (19)
Wed, 07/09	0	4390
Thu, 08/09	20	4410	1:10:08	3:30.42	2:29.29 (20)
Fri, 09/09	20	4430	55:36.53	2:46.82	2:31.19 (20)		1st 2 in 7:44.57, 1st 10 in 29:09.00
Sat, 10/09	20	4450	1:24:28
Sun, 11/09	10	4460	37:08.73
Mon, 12/09	20	4480	1:12:59
Tue, 13/09	20	4500	1:11:40
Wed, 14/09	Busselton
Thu, 15/09	10	4510	29:55.70
Fri, 16/09	20	4530	1:12:42
Sat, 17/09	20	4550	1:08:04
Sun, 18/09	0	4550
Mon, 19/09	20	4570	1:00:11
Tue, 20/09	20	4590	1:09:29
Wed, 21/09	Brisbane
Thu, 22/09	Brisbane
Fri, 23/09	Brisbane
Sat, 24/09	Slack
Sun, 25/09	20	4610	59:28:69
Mon, 26/09	20	4630	1:19:32
Tue, 27/09	19+1	4650	57:22.56
Wed, 28/09	Kalgoorlie
Thu, 29/09	0
Fri, 30/09	20	4670	59:41.38
Sat, 01/10	20	4690	1:05:08
Sun, 02/10	20	4710	1:09:36	3:28.83	2:37.84 (20)
Mon, 03/10	20	4730	1:16:39	3:49.95	3:13.44 (20)
Tue, 04/10	20	4750	1:02:32	3:07.64	2:31.82 (18)
Wed, 05/10	20	4770	1:05:43	3:17.18	2:41.01 (15)
Thu, 06/10	10	4780	29:55.16	2:59.51	2:22.54 (10)
Fri, 07/10	10	4790	36:35.21	3:39.52	3:29.40 (3)
Sat, 08/10	20	4810	1:08:30
Sun, 09/10	20	4830	1:07:20
Mon, 10/10	10	4840	33:02.18
Tue, 11/10	20	4860	1:10:53
Wed, 12/10	20	4880	1:13:19
Thu, 13/10	15	4895	54:35.68
Fri, 14/10	20	4915	1:07:21

Legends of Jacob’s Ladder – Geoff Jamieson

The Jacob’s Ladder 5000 lap challenge update

Legends of The Ladder – Greg Williams

Working Through An Injury

A New Personal Best on Jacob’s Ladder

Last week on Jacob’s Ladder

Location

Let’s catch up

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