ACT Masters XC Handicap 6.3km ; Keith in Bega
Weather sunny, warm to hot, no wind. Course on mix of gravel, grass, concrete and bitumen path.
The usual handicap scenario played out. I start off group 45, 30 minutes behind scratch, don't see anyone until the final 2km and pass 40 people inside the last km. 15th across the line in 22:29 (old course record 23:53 held by Rod).
Splits: 1km 4:07 (all up on concrete/gravel), 2:50 (all down on grass), 3:09 (flat bitumen, 3km 10:06), 5km 17:54 (all up bitumen concrete), final 1.3km 4:35 (3:31/km pace, up with one flat stretch on bitumen, grass to overtake).
I ran 5km warm up, 1km warm down, did run another hour later in the day when the weather cooled down.
Next set tomorrow: 600m, 500m, 400m, 300m, 200m with 90 seconds recovery. Probably 800m race on Thursday, will do 200m set on Wednesday in preparation.
Results of my friends and course records for long and short course below.
Keith in Bega 5 x 5km loops followed by soak in river.
The usual handicap scenario played out. I start off group 45, 30 minutes behind scratch, don't see anyone until the final 2km and pass 40 people inside the last km. 15th across the line in 22:29 (old course record 23:53 held by Rod).
Splits: 1km 4:07 (all up on concrete/gravel), 2:50 (all down on grass), 3:09 (flat bitumen, 3km 10:06), 5km 17:54 (all up bitumen concrete), final 1.3km 4:35 (3:31/km pace, up with one flat stretch on bitumen, grass to overtake).
I ran 5km warm up, 1km warm down, did run another hour later in the day when the weather cooled down.
Next set tomorrow: 600m, 500m, 400m, 300m, 200m with 90 seconds recovery. Probably 800m race on Thursday, will do 200m set on Wednesday in preparation.
Results of my friends and course records for long and short course below.
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