Long Recovery Run

Normal Sunday long recovery run in the Arboretum and a finale up Mount Painter and back, all up 98 minutes. An easy afternoon jog will take it to 24km for the day, only 100km for the week due to missing a day due to groin strain pushing hard up a hill into a gale on Thursday.

With only weeks away until track racing begins for us strides and lactate work will slowly be reinforced without sacrificing the hard sessions that got us all to here with a big base to work from. I will have a few play races in October and early November. Then there will be 3-5 races where I go all out and try to improve my times for 2014, especially in 3000m, 5000m and 10000m. There is a 10000m in Canberra day before City2Sea 14km in Melbourne. I will have to miss that. Other options are Zatopek lower grades 10000m in Melbourne or going all out for 10000m in the one hour and getting a split time.

The magpie has been nasty again at Stromlo. We might have to visit AIS for some training if the dive bombing athletes persists.

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