ACTVAC Track : 5000m
Steve and Jane on duty this evening. Before duty Jane did 5 x 3 minute efforts at 4:12/km. Steve did 2000m 6:56, 1600m 5:32, 1200m 4:07, 800m 2:40, 400m 75. It was windy.
I saw SK on exit from the track. His 1500m a season best. It was still windy.
Emma a mixed bag of 60m 1st, 200m 1st (male 2nd did a somersault on finish line), 3000m.
In the 5000m Roger 22:11, Helen 22:14 (not recovered from One Hour but quick through 3000m).
Keith 5000m: Splits: 3:30, 7:02, 10:30 (right on pace for ACT M55 record), slow fade to 18:01. Not a bad first up effort over that distance. Lapping so many runners would have cost 2-3 seconds per/km after kilometre 1. All the faster runners were running in lane 3 for some of the race.
Me 5000m: Off to a good start first 800m and decent through to where I would kick-down for 3000m (would have been in the low 9:30s), last 2km forgettable and in survival mode. It was windy in the back straight in the first 4 laps, as soon as the sun set it went totally still. Both calves seized up for wearing new spikes in some of the Tuesday session. 16:44. Still 110km in the legs last 7 days but winding down from almost 130km.
Next race City2Sea 15km on November 16. The taper continues. A big final set on this Saturday, a final fat burner long run on Sunday. I should start to feel very good in the legs by Wednesday with reduced volume. Then just trying to get to the start line ready to race. Race pace tempo runs of 2000m and 1000m on Tuesday and Thursday.
Looking further ahead I did enter Zatopek Lower Grades 10km on December 4 in Melbourne.
I saw SK on exit from the track. His 1500m a season best. It was still windy.
Emma a mixed bag of 60m 1st, 200m 1st (male 2nd did a somersault on finish line), 3000m.
In the 5000m Roger 22:11, Helen 22:14 (not recovered from One Hour but quick through 3000m).
Keith 5000m: Splits: 3:30, 7:02, 10:30 (right on pace for ACT M55 record), slow fade to 18:01. Not a bad first up effort over that distance. Lapping so many runners would have cost 2-3 seconds per/km after kilometre 1. All the faster runners were running in lane 3 for some of the race.
Me 5000m: Off to a good start first 800m and decent through to where I would kick-down for 3000m (would have been in the low 9:30s), last 2km forgettable and in survival mode. It was windy in the back straight in the first 4 laps, as soon as the sun set it went totally still. Both calves seized up for wearing new spikes in some of the Tuesday session. 16:44. Still 110km in the legs last 7 days but winding down from almost 130km.
Next race City2Sea 15km on November 16. The taper continues. A big final set on this Saturday, a final fat burner long run on Sunday. I should start to feel very good in the legs by Wednesday with reduced volume. Then just trying to get to the start line ready to race. Race pace tempo runs of 2000m and 1000m on Tuesday and Thursday.
Looking further ahead I did enter Zatopek Lower Grades 10km on December 4 in Melbourne.
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