ACT Masters XC Handicap ; Keith 24km altitude run
Foggy again and quite cold although not as cold as yesterday, no wind to speak of. By late brunch at Wilbur's the fog was gone, all blue skies...that's better.
Frylink 4.5km series: Results below. KT 8th 19:21, Me 9th 15:35, SK 21:44, GT 22:38. Point score looks interesting now.
Thomas 9.3km: Shane 37 minutes+, Mia, Helen, Roget there in the mix. Janene looks like she is doing some good things.
Keith did his 24km run up on the mountain at altitude. 121km this week for Keith.
Of me: Ran the course 3.5 times plus strides making 17km for the morning. That only leaves 7km this afternoon to make up 24km for the day and 130km for the week.
My run another all time best breaking my course record set in 2012 by 4 seconds, another 93%+ast effort. I felt great the whole run. Splits (most at 500m intervals): 1:40, 1:44 (3:25), 3:34, 53 (dead turn), 50 (1:43), 1:54, 1:37, 1:37, 1:40. First 900m and last 900m is flat, the remainder undulating with a couple of decent climbs, all on fire trail. Negative split on course by 12 seconds.
Tmoz a fartlek session on grass, then at least one easy recovery day.
Frylink 4.5km series: Results below. KT 8th 19:21, Me 9th 15:35, SK 21:44, GT 22:38. Point score looks interesting now.
Thomas 9.3km: Shane 37 minutes+, Mia, Helen, Roget there in the mix. Janene looks like she is doing some good things.
Keith did his 24km run up on the mountain at altitude. 121km this week for Keith.
Of me: Ran the course 3.5 times plus strides making 17km for the morning. That only leaves 7km this afternoon to make up 24km for the day and 130km for the week.
My run another all time best breaking my course record set in 2012 by 4 seconds, another 93%+ast effort. I felt great the whole run. Splits (most at 500m intervals): 1:40, 1:44 (3:25), 3:34, 53 (dead turn), 50 (1:43), 1:54, 1:37, 1:37, 1:40. First 900m and last 900m is flat, the remainder undulating with a couple of decent climbs, all on fire trail. Negative split on course by 12 seconds.
Tmoz a fartlek session on grass, then at least one easy recovery day.
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