ACT Masters Track Week 2
Weather 14 degrees C, wind 20kph gusting to 26kph, sunny until it went down, then much cooler.
On the program 3000m / 5000m and 800m 50 minutes later.
The evening: 8km warm up, 5 x 100m (18,17,16,15,14), 800m jog, 2 x 200m (32,32), 800m jog +stretching, 4 x 60m, 5000m 16:34, 800m jog +stretching, 800m (1st lap easy [80?], 2nd lap variable pace until 100m full gas, 800m jog +stretching), roughly 2:32.
Keith, Helen and Minnie ran 3000m of 5000m (had to run sub-20, only 3 could do that, Keith could have chose 3000m): Keith splits: 3:45, 3:39, 3:35 testing achilles niggle, Helen 13:07 (15 seconds better than last week), Minnie good as well.
800m: 2 heats. Heat 1: Damian 1st 2:28? 2nd Me. Heat 2: Helen 3:10?, Kathy 3:12?
Results later.
Of me: 18km today, 145km last 7 days, felt great out there and had fun too!!
On the program 3000m / 5000m and 800m 50 minutes later.
The evening: 8km warm up, 5 x 100m (18,17,16,15,14), 800m jog, 2 x 200m (32,32), 800m jog +stretching, 4 x 60m, 5000m 16:34, 800m jog +stretching, 800m (1st lap easy [80?], 2nd lap variable pace until 100m full gas, 800m jog +stretching), roughly 2:32.
Keith, Helen and Minnie ran 3000m of 5000m (had to run sub-20, only 3 could do that, Keith could have chose 3000m): Keith splits: 3:45, 3:39, 3:35 testing achilles niggle, Helen 13:07 (15 seconds better than last week), Minnie good as well.
800m: 2 heats. Heat 1: Damian 1st 2:28? 2nd Me. Heat 2: Helen 3:10?, Kathy 3:12?
Results later.
Of me: 18km today, 145km last 7 days, felt great out there and had fun too!!
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