ACT Masters Track : 1500m ; Keith in Bega 600m, 500m, 400m, 300m, 200m, 100m
Weather OK for running. Light winds, warm not hot. Neither Steve (injury), nor Rohan (400m 65) ran the 1500m. It was a solo time trial.
Warm up only 1km plus 4 x 100m strides (fastest 14.6). Through 800m in 2:23 then slow fade out to 4:42.2. That's disappointing but not far off Monday's prediction of 4:38. A little more conservative early and it may have been a few seconds quicker. Regardless 3 seconds quicker than a fortnight ago and off 140km for 2 weeks. As punishment I ran a solid 8km warm down.
I have 3 weeks until a 10000m on track. That has been the focus last 2 months. I'll try to nail every session and then taper. See what that brings then load up for the next series of races.
Tomorrow a long run 90 minutes. Next set Saturday 2000m, 1500m, 1200m, 600m, 300m, 300m.
Keith in Bega 600m 2:03, 500m 1:41, 400m 83, 300m 59, 200m 37, 100m 16. Another step forward for Keith.
Warm up only 1km plus 4 x 100m strides (fastest 14.6). Through 800m in 2:23 then slow fade out to 4:42.2. That's disappointing but not far off Monday's prediction of 4:38. A little more conservative early and it may have been a few seconds quicker. Regardless 3 seconds quicker than a fortnight ago and off 140km for 2 weeks. As punishment I ran a solid 8km warm down.
I have 3 weeks until a 10000m on track. That has been the focus last 2 months. I'll try to nail every session and then taper. See what that brings then load up for the next series of races.
Tomorrow a long run 90 minutes. Next set Saturday 2000m, 1500m, 1200m, 600m, 300m, 300m.
Keith in Bega 600m 2:03, 500m 1:41, 400m 83, 300m 59, 200m 37, 100m 16. Another step forward for Keith.
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