Steve 3 x 1000m XC Intervals ; Keith 2000m,1500m,1100m on gravel ; 10000m Track
Steve this morning ran 3 x 1000m XC intervals, his best set for the season, all efforts around 3:15 and a big improvement week on week. Looks like Steve is ready to step up and race on track in coming weeks and run some quick times.
Keith this morning in Bemboka ran 2000m 3:30/km, 1500m 3:40/km, 1100m 3:48/km. Surface was undulating country road. Keith is hoping to get back on track for our 5000m championship in a few weeks time.
Later in the evening I ran 10000m track. Weather mild 25 degrees, low humidity, 30kph wind in back straight. I fought the wind through 3000m 10:09 before slipping into cruise mode, turning back on with 3 laps to go. Time 35:22, last lap 71 seconds, similar time to my last 4 years in this club event. Lapped field twice, often in lanes 2,3,4 passing some I saw every lap.
Keith this morning in Bemboka ran 2000m 3:30/km, 1500m 3:40/km, 1100m 3:48/km. Surface was undulating country road. Keith is hoping to get back on track for our 5000m championship in a few weeks time.
Later in the evening I ran 10000m track. Weather mild 25 degrees, low humidity, 30kph wind in back straight. I fought the wind through 3000m 10:09 before slipping into cruise mode, turning back on with 3 laps to go. Time 35:22, last lap 71 seconds, similar time to my last 4 years in this club event. Lapped field twice, often in lanes 2,3,4 passing some I saw every lap.
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