Stromlo XC Intervals ; Parkrun St Peters

No wind, warm, very high humidity at 6:30am. Just me early.

Set 1: 1500m warm up, 4 x 100m, 2000m 6:37,1500m 4:58,1200m 3:55, 800m 2:32,400m 70, 2500m warm down.

Set 2 (8am Kathy, Roget, Alison, Myself): 2000m warm up, 4 x 100m, 600m, 500m, 400m, 300m 200m, 100m long recovery walk. 2000m warm down. Usually I pace this set almost as a warm down. Today with the shorter set the slowest I ran was 3:20/km and then much quicker with 200m 35sec and 100m 16sec to finish off. The reason? Alison (daughter of Kathy) has been doing strength work and changed running technique is super quick. That's what you get with good genetics and a bit of hard work.

Meanwhile in Sydney Beach Elf ran 20:50 for first female, Steve ran strongly for 18:23. Keith in Bemboka is looking after his puffy knee so won't race 10000m next Thursday.

Of me: Another great set, as good as a fortnight ago, not as good as last week. I was fatigued from three consecutive high mileage weeks this morning. I really had to fight for the speed and wearing training shoes not quite done up didn't help.

Looks like the new hill loop extension may be used for the World XC trials in a couple of weeks. Some views before anyone got there.

Comments

Cecilia said…
That hill, and the surrounds, look lovely! Although I'm sure the scenery won't be at the top of everyone's agendas come race day!
January 25, 2015 at 10:29 AM
Secret Blog for Killing Track PBs said…
We have Deek to thank for the circuit and the views, something good that came out of the 2003 Canberra bushfires. I loved the old pine forests as well, only some remains, some has grown back since. The arboretum that replaced the burnt pine forest has much better views from on top. Thank Jon Stanhope for that...both were runners.
January 25, 2015 at 1:33 PM
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