Stromlo XC Intervals 2000m,1500m,1000m ; Jen Parkrun 5km 24:08PB ; Steve Parkrun 5km 18:15

This morning at Stromlo XC circuit very cold, frost and fog, no wind. Maria, Gabe, Roger (jogging) and myself. We all wore head to toe clothes. Start of set at 8:30am minus 0.9 degrees, finish set 9:30am minus 0.3 degrees.

The set: Warm up, 5 x 100m strides, 2000m (6:31,1500m split 4:42); 1500m 4:39; 1000m 3:08, warm down. Gabe around 4:20s/km, was quicker every effort. Maria very close. All efforts on undulating 2.5km or 2km circuit. First effort included two big hills, biggest hill to finish.

This was supposed to be a light set today. On paper it looks hard but with long recovery not so hard in a cumulative sense. I felt great, splits are right up there all-time despite the frigid conditions.

This afternoon an easy recovery run. Tomorrow 9.3km very hilly XC handicap.

This morning Jen W60+ ran 24:08 in Parkrun 5km, yet another all-time PB. Steve ran Parkrun 5km 18:15 in Canberra, also very cold. Both Jen and Steve are running Gold Coast Half Marathon next weekend. Both look like they are running great.

Comments

Emma said…
Hiya Bruce! I was planning to join, then I had to take a kid to rowing early and then another orienteering and thort Black Mountain trails inbetween were a good idea. Wearing full clothes was also a good idea today and I managed to get this part of the training correct this time
.
June 23, 2018 at 5:57 PM
Secret Blog for Killing Track PBs said…
That's a big day Emma. Minus 5 again this morning. Rug up.
June 24, 2018 at 6:42 AM
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