ACT Masters XC Handicap 9km 33:31 2nd ; Keith in Bemboka Long Step Down Intervals

Arrived home late last evening, no sleep, same story as last year. Same course, same jet-lag, same result. Minnie 1st, myself 2nd on one of our toughest courses, relentless hills on a rough gravel surface.

My splits: 3:26,3:51,3:54,3:56,3:51,3:49,3:29,3:16,3:57 for 33:31. Last year 33:24. Age standard was 92.7% adjusted for terrain. It was a King and Queen of the Mountain race. Minnie and I both lead the series female and male after 3 races. Minnie leads the pointscore, I am 3rd. Both after no sleep and 40 hours of travel.

All up this morning 19km. A lazy jog this afternoon to loosen up. That followed by a nap and then back into the routine of life.

Next set on Tuesday, 5 x 600m XC efforts at Stromlo.

Keith in Bemboka 2000m 7:16, 1600m 5:52, 1200m 4:30, 810m 3:13, 420m 1:31. Looks like he has almost recovered from the epic long run last weekend.

It's City2Surf 14km in a fortnight. If I can get in some sessions at the right pace I should go OK. It all depends on the weather and how long it takes to get over jetlag.

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