Steve 5 x 3 minute efforts + 10 minute tempo ; Power Hills + Sutherland2Surf 11km
Steve this morning in the very cold frost 5 x 3 minute efforts, average 3:31/km, followed by 10 minute tempo @ 4:08/km.
For me a lazy run by the lake at lunch including 5 x 22-18 second power hills. Splits: 22.0, 19.6, 19.6, 18.7, 18.5. I wasn't sure I was making any progress using this session until last week. This week another PB set. Delightful to be out there by then. Cool, blue skies, still.
I did enter my final big race before heading to France, the Sutherland2Surf 11km+ on July 19. I once lived very near the race finish in the 1980s and ran the race three times previously. My best effort in 1984 going through 3km 8:27, 5km 14:27, 10km 30:20, finish 33:30. By contrast in 1985 I had awful compartment syndrome calves from too much running in the sand hills and poor running technique, ended up jogging to the finish. Same fate in City2Surf a month later...took up orienteering instead full time instead. The course is net down point to point with some longish hills along the route. Finish is slightly different and a little longer these days. I'll be looking for a 10km split of 32 minutes.
For me a lazy run by the lake at lunch including 5 x 22-18 second power hills. Splits: 22.0, 19.6, 19.6, 18.7, 18.5. I wasn't sure I was making any progress using this session until last week. This week another PB set. Delightful to be out there by then. Cool, blue skies, still.
I did enter my final big race before heading to France, the Sutherland2Surf 11km+ on July 19. I once lived very near the race finish in the 1980s and ran the race three times previously. My best effort in 1984 going through 3km 8:27, 5km 14:27, 10km 30:20, finish 33:30. By contrast in 1985 I had awful compartment syndrome calves from too much running in the sand hills and poor running technique, ended up jogging to the finish. Same fate in City2Surf a month later...took up orienteering instead full time instead. The course is net down point to point with some longish hills along the route. Finish is slightly different and a little longer these days. I'll be looking for a 10km split of 32 minutes.
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