ACT Masters King and Queen on the Mountain ; Stromlo XC Intervals 5 x 600m, 2 mins 400m jog recovery

After four races on our most hilly courses the lucrative Queen and King on the Mountain are decided. I think prizes of vouchers and wine only go to first two places. Kathy, Helen, Katie (if the lovely Gwen is ineligible for being impossible to calculate) and Ken helped fill four of the top two places in the short Queen and King of long course Thomas series and short course Frylink series. Minnie and Consie up there too. Results below.

It was a public holiday in Canberra. Minnie, Bella and I shared coffee and beer battered chips by the lake on our day off.

Prior to that I snuck out to Stromlo for a bonus XC set. The set long warm up, 5 x 100m strides, 5 x 600m (1:54, 1:54, 1:54, 1:55, 1:51) with 400m jog recovery in less than 2 minutes. Wind was 20-30kph against for most of it. Course edge was being mowed, no sign of the swooping magpies. I felt a bit fatigued but in control. Flat out session similar scheduled for tomorrow (weather depending,Wednesday looks great, Thursday another flood).

I ran 45 minute late in the day to tick off another 120km week, down from a peak of 140km a month ago. One more week of 120km before dropping to 110km and finally 80-85km in taper mode the final 10 days before World Masters Athletics Championships in Perth.

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