ACT Masters XC Handicap 8km 28:59 ; Steve Ketchup ; Keith Long run plus 5 x 100m strides

This morning at O'Çonnor Ridge for the ACT Masters XC handicap 8km (incorporating final King/Queen of the mountain race). Weather very windy, warm on one of our toughest courses, relentless hills.

I turned myself inside out this morning trying to keep my chances alive in the King of the Mountain series done on handicap point score. Result was 28:59 ast 96.4%, equal to the course record I set as an M45 year old in 2009. Splits: 3:22,3:33,3:23,3:41,3:51,3:45,3:45,3:35=28:58. All the splits included hills and on fire trail,first and last 300m on bike path. Minnie, KT and Ken all won King/Queen on mountain series long or short course, I was 2nd.

Steve this week 4 x 3 minute efforts. An additional effort on previous week, average 3:33/km, 4 seconds quicker than previous week. Second set 3 x 6 minute efforts. An additional effort on previous week, average 3:54/km, slightly slower than previous week on a different location, as quick as 2 weeks before. Another step forward for Steve, should be very good in a month.

Keith a long run this morning with a 100m stride after each 5km. Keith also going well. Track starts in less than 3 weeks.

This afternoon a long recovery run of 11km to make 24km for the day. Long run tomorrow. Next set on Tuesday, some 1200m hill efforts.

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