ACT Masters Track : Taper Week
Steve back from NZ first up in the 3000m 10:21.89. Evenly paved until around 800m to go. It was hot on track with a headwind in the back straight. Steve looked very strong, won easily. There were plenty of new starters out there and as usual lots of traffic for Steve to lap. Looks like Jane is a couple of weeks away from some very hard sessions again. She always finds form quickly.
SK in the 4 x 800m had a split of around 2:37 and looked very good in the last lap.
In the late spiral 5 lap handicap Helen looked very fluent. After too many good runs last season her handicap is only allowing a mid-field finish each week.
In Bemboka Keith did 1000m tempo at 5000m pace in 3:27. 10000m on Saturday evening for Keith. Good luck.
Of me: Very hot and windy when I arrived at track earlier in the afternoon prior to helping out. Consistent with my Monday session a small set to keep the legs running at below 3:00/km without straining too much. 2.5km warm up, 4 x 100m, 5 x 300m with 100m float recovery in 30 seconds. Every effort quicker than the last starting at 53 and finishing at 51. Total time for 1500m efforts= 4:22.5 Another encouraging session but still cumulative 10 seconds from where I'd like to be before racing a 1500m event. Finished with 4km warm down. The legs felt good, no niggles.
SK in the 4 x 800m had a split of around 2:37 and looked very good in the last lap.
In the late spiral 5 lap handicap Helen looked very fluent. After too many good runs last season her handicap is only allowing a mid-field finish each week.
In Bemboka Keith did 1000m tempo at 5000m pace in 3:27. 10000m on Saturday evening for Keith. Good luck.
Of me: Very hot and windy when I arrived at track earlier in the afternoon prior to helping out. Consistent with my Monday session a small set to keep the legs running at below 3:00/km without straining too much. 2.5km warm up, 4 x 100m, 5 x 300m with 100m float recovery in 30 seconds. Every effort quicker than the last starting at 53 and finishing at 51. Total time for 1500m efforts= 4:22.5 Another encouraging session but still cumulative 10 seconds from where I'd like to be before racing a 1500m event. Finished with 4km warm down. The legs felt good, no niggles.
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