Steve 5 x 3 minutes ; Me 6 x Power Hills
Steve up early in minus 6 degrees ran 5 x 3 minute efforts, average 3:31/km. How he did that I'll never know.
I waited until noon, still in a fleece top and tights ran easy by the lake then 6 x 23-19 second power hills on the usual steep incline from standing start. Times were a little quicker than previous weeks but it's hard to tell week to week. 23,21,20,19,19 makes it my best set thus far.
Yesterday Helen ran BBQ in 27:20, still doing long intervals. An all out run should be well under 27 minutes now. Wait for a couple of weeks. Young Jack ran another 15:18 for 4km at schools XC. That's pretty quick for a part time runner. There was plenty of talent out there and some budding AFL players by the body type.
It was ABS Fun Run presentation this afternoon. That made the last part of my run awkward carrying the bootie back up the hill. 17km done for the day, still 130km for the week and feeling much better than yesterday. Tmoz will be another easy one.
I waited until noon, still in a fleece top and tights ran easy by the lake then 6 x 23-19 second power hills on the usual steep incline from standing start. Times were a little quicker than previous weeks but it's hard to tell week to week. 23,21,20,19,19 makes it my best set thus far.
Yesterday Helen ran BBQ in 27:20, still doing long intervals. An all out run should be well under 27 minutes now. Wait for a couple of weeks. Young Jack ran another 15:18 for 4km at schools XC. That's pretty quick for a part time runner. There was plenty of talent out there and some budding AFL players by the body type.
It was ABS Fun Run presentation this afternoon. That made the last part of my run awkward carrying the bootie back up the hill. 17km done for the day, still 130km for the week and feeling much better than yesterday. Tmoz will be another easy one.
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