Weekend Ketchup : ACT Masters XC Handicap ; Steve and Keith

Keith a steady weekend with a couple of solid runs in much improved weather except his running attire looked more like a robber

Steve 5 x 3 minute intervals on Saturday (ave 3:30/km), 15km solid today (in taper mode).

ACT Masters XC Handicap saw Gabe, Mia, Helen, Roger, GT, Barb and myself run (KT and SK on duty). All strong efforts on a brisk morning.

Many of us will run Canberra Times Fun Run next weekend.

Of me: 18:02 in the 5km Frylink. That compares to 17:39 on same course last year, 10th on handicap today, last year 1st with a big kick finish. Most if not all of the time loss cam in the last 600m steep descent. Rain had left a huge puddle on track 200m before the finish, decided not to risk injury with a long jump finish. Splits were very quick on steep uphill start even while negotiating that puddle on the way out. My lungs were screaming in pain post-race from sucking in a lot of cold air.

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