Stromlo XC Lactate Intervals : 5 x 600m ; Keith Wins Bermagui Fun Run
Very windy this morning which was both good and bad. A tailwind for three x 600m efforts, headwind for two, around 40kph. Course was same I used last Sunday being undulating and away from the magpie who was swooping runners 500m in the distance.
In attendance Kathy, Mia, Helen, Jack, Gabe and myself...almost a 50 year age range from youngest to oldest.
I used beeping watch on non-into gale efforts, set at 3:10/km using 100m posts, was well up the whole way. The set: 2000m warm up, 4 x 100m power hills, 5 x 600m efforts with 60 second standing recovery, 2000m warm down. Jack again quick, now in the 3:20s/km. Helen (sub 4:00/km), Maria, Kathy and Gabe all close and racing each other. Gabe had to start from cold as we started earlier than expected. That's not ideal for a lactate session. It was very tough into the wind.
Of me: Pretty snappy again and much quicker than last week. Splits: 1:46, 2:03, 1:45, 2:10, 1:47.
Tomorrow ACT Masters XC handicap, the final King/Queen of Mountain series race. Prizes this year are won by point score (handicapping is key). I need to win from a long way back and hope results go my way. The course suits me being undulating whole way, rough in places, some very steep pinches and the last 1.5km up mostly uphill. The course is only 4km, too short to win on? For me anything under 14 minutes is flying. See what happens.
Today Keith won the Bermagui Fun Run 5km+. It was windy and swapped turns with leading female before drawing away in the finale. Bravo Keith. Not bad for M55+.
In attendance Kathy, Mia, Helen, Jack, Gabe and myself...almost a 50 year age range from youngest to oldest.
I used beeping watch on non-into gale efforts, set at 3:10/km using 100m posts, was well up the whole way. The set: 2000m warm up, 4 x 100m power hills, 5 x 600m efforts with 60 second standing recovery, 2000m warm down. Jack again quick, now in the 3:20s/km. Helen (sub 4:00/km), Maria, Kathy and Gabe all close and racing each other. Gabe had to start from cold as we started earlier than expected. That's not ideal for a lactate session. It was very tough into the wind.
Of me: Pretty snappy again and much quicker than last week. Splits: 1:46, 2:03, 1:45, 2:10, 1:47.
Tomorrow ACT Masters XC handicap, the final King/Queen of Mountain series race. Prizes this year are won by point score (handicapping is key). I need to win from a long way back and hope results go my way. The course suits me being undulating whole way, rough in places, some very steep pinches and the last 1.5km up mostly uphill. The course is only 4km, too short to win on? For me anything under 14 minutes is flying. See what happens.
Today Keith won the Bermagui Fun Run 5km+. It was windy and swapped turns with leading female before drawing away in the finale. Bravo Keith. Not bad for M55+.
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