Secret Blog for Killing Track and Parkrun PBs

Wet for the other three muskateers next day as well. On bitumen in the rain 5-8x200m 36-40 with short recovery.

3x1000m 200 jog @ 309 then 5x266m @ 52 then 4x100 @ 16-17, just 3 of us, lane one flooded

Rough as guts cross country course, long grass, bemused looking kangaroos, side slope, contemplated long and hard about not doing this at all for the ankle's sake. In the end I couldn't stop myself from having a cruisy tempo run, some chats and cheering others on. Did I mention it was wet as well. Pouring while the long course was still in progress. Warm and wet. A shame bcos it is a nice place for a picnic. Results: Frylink short course 3.5km: sb 1325, pk 1528, kt 1500 Thomas long course 7km: e 3402(sore bum), h 3156

XC handicap tmoz,today short and sharp, paced @ just below race pace for either 800, 1500 or 3000/5000m. e paced@ 2:32/800m for 600m ; missy paced@ 5:30/1500m for 1000m ; h paced@ 11:45/3000m for 1600m ; sb paced@ 9:00/3000m for 1000m. Then another effort, either shorter@same pace or longer@slower pace. V ElG stepdown, VH long intervals, mor short intervals. also a while later kt 7x300@<60sec, 100jog recovery pk 5x300@56sec, 100jog recovery

Warm and breezy until 7, then warm and still. On offer 100m, 400m, 1500m, 3000m & 7 lap spiral handicap (3km approx) A few season bests out there tonight. More when the results come out. There were some problems with the colour photo finish equipment. 100 e 15.04, gs 13.66, 400 e 67.33 (pb in oz), v 68.62,missy 73.82,kt 74.23,pk 72.73, 1500m sb 434, v 458, pk 509, kt 526 (season best), missy 541 (season best), h 551, ks 611 3000m sb 937, v 1041, h 1218 spiral sb 1009, kt 1216, h 1218, v 1058,pk 1345,missy 1453,ks 1307,e 1237, l&p 1113 Of me: 3000m 937,40min recovery, 1500m 434, 40min recovery, 3km handicap 1000. That set should set me up for a decent 5km and 10km the week after. Start my taper in 3 days. KM in last 7 days=135 Weight=55.8kg

Along the lake, around Black Mountain, 95 minutes plus 30 throwing sticks into the lake for the dog.

Almost perfect conditions for thr 3k/5k, great weather for setting some times, a breeze in the back straight for the earlier 4x800m. Splits 4x800m: sk 231, sb 231, e 237, missy 246, kt 247, ks309, gs236, mor327 3000m h 1152.94 PB , kt 1153, sk 1158, missy 1240, mor 1259 5000m sb 1625, l&p 1855 60m e 9.34 200m e 30.6 Of me: Warm up in last leg of 4x800m 231...5k 1625 plenty in reserve. Next week a 3000m and 1500m for training, following 2 weeks 5k and 10k with taper to post some times.