BBQ Steaks 6km Lower Threshold Run ; Keith 2 x 600m

At BBQ Steaks today a lower threshold run of 11km (pace 4:00/km+-). I started slow, reached the point where breathing is audible, backed off just a little. Usually I do these runs in the middle of a long run. Today it was BBQ Steaks 6km proper, run in return on the course 2.5km, turned and similar pace to the finish. Helen started very late and was running hard on her own. Track is on tomorrow. 3000m as intervals plus 1500m solid is on the agenda.

Keith yesterday did strides, warm up, warm down and 2 x 600m efforts by feel (not timed). Keith will also be running track.

My friend from Germany M50 Robert has been writing a PDF book on his running adventures. Today he emailed the World Masters Athletics Championships Perth 8000m XC M50 race. I hadn't seen most of these before. Here are the images from that PDF.

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