Stromlo XC Long Run 19km including 5 x 200m strides ; Keith in Bega
In the afternoon at Stromlo, very warm and some wind. Track all to myself until Helen arrived after I had run 11km.
Pace was similar to the weekend, starting at 5:00/km, slowly increase speed to 4:20/km, incorporated 5 x 200m strides (37,36,34,32,31), last 8km with Helen, first 5km solid, last 3km slow jog.
I'm still on track for 100km/wk or so by Sunday. Currently sitting on 120km last 7 days. Looking at 85km/wk by next Wednesday (next week). Weather for this Thursday track meet is windy and 35 degrees. Maybe worse than last week! I'll see how it pans out, might have to run hard in a mickey mouse event late in the evening.
Keith spent the weekend in Melbourne watching the Usain Bolt Nitro meet. On Tuesday in Bega he ran 4 x 830m (2:54, 2:52, 2:50, 2:54) with 400m jog (on harness track), along with the usual warm up, warm down and strides.
Pace was similar to the weekend, starting at 5:00/km, slowly increase speed to 4:20/km, incorporated 5 x 200m strides (37,36,34,32,31), last 8km with Helen, first 5km solid, last 3km slow jog.
I'm still on track for 100km/wk or so by Sunday. Currently sitting on 120km last 7 days. Looking at 85km/wk by next Wednesday (next week). Weather for this Thursday track meet is windy and 35 degrees. Maybe worse than last week! I'll see how it pans out, might have to run hard in a mickey mouse event late in the evening.
Keith spent the weekend in Melbourne watching the Usain Bolt Nitro meet. On Tuesday in Bega he ran 4 x 830m (2:54, 2:52, 2:50, 2:54) with 400m jog (on harness track), along with the usual warm up, warm down and strides.
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