ACT Masters XC Handicap Goorooyarroo 5km
The course up 600m, undulating with no major climbs to turn an back, down 600m to the finish, all on gravel road. It was a headwind out to the turn, tailwind coming back. Pleasant for running into the breeze, too hot for running coming back. The organisers put drinks at the turn, mostly for the 10km runners.
I ran the course as a warm up along with some hill strides and stretching. Splits: 3:27 (up then down), 3:33 (undulating, down), 2:00 (turn, up), 1:39 (down), 3:43 (undulating, up), 3:15 (up then down)=17:38. As usual the hardest part was close to the turn running into people traffic and on the return trying to pass 5km runners with 10km runners starting out. I was told I was 10th with 400m to go, had a quick look to see where the leader was, committed and kicked hard down the hill, only caught him with 15 metres to go. I don't often get a chance to use the kick so it was fun from the back mark again. Age standard 95.1%. Below the yearly runs shows the drop-off in March and gradual improvement. The achilles didn't fully repair until before the September handicap.
King and Queen of the Mountain decided today. KT, SK and Maria all in the minor money. I was not eligible from only 3 runs.
This afternoon an easy recovery run after the sun loses it's sting. I won't need to do a session before Thursday and the One Hour Run on track. If the weather is nice I may do a 2000m tempo on Tuesday or some strides. I will scale the mid-week runs back to 10-12km each day until I am finished with this racing block.
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Keith long run including 5 x 200m hills and 5 x 800m. Overcast and windy on coast.
I ran the course as a warm up along with some hill strides and stretching. Splits: 3:27 (up then down), 3:33 (undulating, down), 2:00 (turn, up), 1:39 (down), 3:43 (undulating, up), 3:15 (up then down)=17:38. As usual the hardest part was close to the turn running into people traffic and on the return trying to pass 5km runners with 10km runners starting out. I was told I was 10th with 400m to go, had a quick look to see where the leader was, committed and kicked hard down the hill, only caught him with 15 metres to go. I don't often get a chance to use the kick so it was fun from the back mark again. Age standard 95.1%. Below the yearly runs shows the drop-off in March and gradual improvement. The achilles didn't fully repair until before the September handicap.
King and Queen of the Mountain decided today. KT, SK and Maria all in the minor money. I was not eligible from only 3 runs.
This afternoon an easy recovery run after the sun loses it's sting. I won't need to do a session before Thursday and the One Hour Run on track. If the weather is nice I may do a 2000m tempo on Tuesday or some strides. I will scale the mid-week runs back to 10-12km each day until I am finished with this racing block.
%5B1%5D.jpg)
%5B1%5D.jpg)
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