Stromlo XC : 2000m, 1500m, 1200m, 800m, 400m
Minus 4.9 degrees, clear and sunny, loads of snow on the Brindabellas this morning.
Early set: Steve, Jane and I. Jane 2000m 8:03, 1500m 5:45, 1200m 4:30, 800m 2:54, 400m 79. That's her best Stromlo set ever and in good shape for City2Surf.
Steve and I: 2000m 6:55 (Steve 7:09), 1500m 5:06 (Steve 5:14), 1200m 4:08, 800m 2:33 (2:27 for Steve), 400m 71 (67 for Steve).***Splits for S&J from memory, fairly close I think.
Late set: The same set with Kathy, Maria, Gabe and Tori in that pecking order. Gabe has made up lots of ground since I was away. Now under life time PB shape over 5km. Kathy is running very strongly.
Also saw KT, SK, Missy and friend.
Keith in Bega: 2000m 6:57, 1600m 5:38, 1200m 4:12, 800m 2:45, 400m 82. There was more wind down there and Keith did in training shoes.
Of me: Comparison 28 June pre-France to 2 August 2000m 6:53/6:55,1500m 5:04/5:06,1200m 4:04/4:08,800m 2:33/2:33,400m 68/71. That makes me on average a couple of seconds slower each effort which is pretty good considering the lack of speed work I did over there. If the body and conditions are good I will do on track as lead up to City2Surf a repeat of the Gold Coast Half lead-up: 2000m on Tuesday and Thursday, looking for 6:35 and 6:30 even paced. Best I can hope for in City2Surf would be a 47 minute+ run and a split at 10km of 34+.
Early set: Steve, Jane and I. Jane 2000m 8:03, 1500m 5:45, 1200m 4:30, 800m 2:54, 400m 79. That's her best Stromlo set ever and in good shape for City2Surf.
Steve and I: 2000m 6:55 (Steve 7:09), 1500m 5:06 (Steve 5:14), 1200m 4:08, 800m 2:33 (2:27 for Steve), 400m 71 (67 for Steve).***Splits for S&J from memory, fairly close I think.
Late set: The same set with Kathy, Maria, Gabe and Tori in that pecking order. Gabe has made up lots of ground since I was away. Now under life time PB shape over 5km. Kathy is running very strongly.
Also saw KT, SK, Missy and friend.
Keith in Bega: 2000m 6:57, 1600m 5:38, 1200m 4:12, 800m 2:45, 400m 82. There was more wind down there and Keith did in training shoes.
Of me: Comparison 28 June pre-France to 2 August 2000m 6:53/6:55,1500m 5:04/5:06,1200m 4:04/4:08,800m 2:33/2:33,400m 68/71. That makes me on average a couple of seconds slower each effort which is pretty good considering the lack of speed work I did over there. If the body and conditions are good I will do on track as lead up to City2Surf a repeat of the Gold Coast Half lead-up: 2000m on Tuesday and Thursday, looking for 6:35 and 6:30 even paced. Best I can hope for in City2Surf would be a 47 minute+ run and a split at 10km of 34+.
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