BBQ Steaks 6km Handicap : 21:37

Today at BBQ Steaks a flat out run of 6km in 21:37. I've used this low key blast in Autumn and Winter for the last two years as a hit out and sometimes just as a social chat. It's held in the warmest hours of the day in the colder months. The middle 4km is brutal and technical (hilly,muddy,puddles,rutted), up one direction and down the other on concrete path either side of that. I've never run under 3:30/km on the course. Six times I've run 21 minutes something (PB 21:03).

Next set tomorrow at Stromlo XC circuit. 2 x 1000m intervals and 18-20km all up. In the middle of a 140km+ week I'm not expecting anything snappy.

Snap from the BBQ Xmas Run 2016.

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