Stromlo XC : 2000m, 1500m, 1200m, 800m, 400m ; Keith in Melbourne Cooke 8km
Stromlo set for Jane, Steve and myself. The track is slower than last week with the rain bringing on new grass and soft. It was warmer than it has been but still a frost. There was a breeze from the south this week where last week was still.
Jane smashed out a PB set by a fair margin (2000m 7:35, 1500m 5:32, 1200m 4:36, 800m 2:50, 400m 78). I would say she is capable of a sub-18 minute 5000m track on that form. She broke all of her first stage target times easily and is getting close to her 17:30 target times.
Steve and I both had top sessions. 2000m 6:37 (Steve 6:54), 1500m 4:52 (Steve 4:59), 1200m 3:54 (Steve 3:59), 800m 2:29 (Steve 2:28), 400m 69 (Steve 68). I hit all my target times this week (one week early) and a PB set for me. Steve also a PB set and just needs a strong 2000m to hit all of his target times at this stage.
The late set included Helen, Gabe, Roget, Sue, Emma and Minnie. I paced Helen and Gabe over their 2000m, 1500m and 1000m efforts. The pacing was at 4:20/km and both ran strongly despite being tired from the week. Minnie starting to look good again.
Of me: That set was done on 130km this week. I did cut out my junk runs and replaced them with long recovery runs (90 minutes yesterday). I'm feeling very confident of my form. Still icing the ankle daily. We have one more very hard week and then a taper towards Canberra Times 10km Fun Run. I expect recent course bests for all of us.
In Melbourne Keith raced today. The course was mostly down to half way and mostly up on the return. After a very conservative start on the down Keith mowed through the field on the up. 32:23 for the 8km and 1st M50 by 90 seconds (3 races out of 3). Well done again Keith.
Jane smashed out a PB set by a fair margin (2000m 7:35, 1500m 5:32, 1200m 4:36, 800m 2:50, 400m 78). I would say she is capable of a sub-18 minute 5000m track on that form. She broke all of her first stage target times easily and is getting close to her 17:30 target times.
Steve and I both had top sessions. 2000m 6:37 (Steve 6:54), 1500m 4:52 (Steve 4:59), 1200m 3:54 (Steve 3:59), 800m 2:29 (Steve 2:28), 400m 69 (Steve 68). I hit all my target times this week (one week early) and a PB set for me. Steve also a PB set and just needs a strong 2000m to hit all of his target times at this stage.
The late set included Helen, Gabe, Roget, Sue, Emma and Minnie. I paced Helen and Gabe over their 2000m, 1500m and 1000m efforts. The pacing was at 4:20/km and both ran strongly despite being tired from the week. Minnie starting to look good again.
Of me: That set was done on 130km this week. I did cut out my junk runs and replaced them with long recovery runs (90 minutes yesterday). I'm feeling very confident of my form. Still icing the ankle daily. We have one more very hard week and then a taper towards Canberra Times 10km Fun Run. I expect recent course bests for all of us.
In Melbourne Keith raced today. The course was mostly down to half way and mostly up on the return. After a very conservative start on the down Keith mowed through the field on the up. 32:23 for the 8km and 1st M50 by 90 seconds (3 races out of 3). Well done again Keith.
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