Australia Day Weekend Ketchup ; 3 x 1500m ; Parkruns 5km
Extremely hot weather continues here. The very early training before sunrise continues.
Yesterday with Jen at Stromlo 80 minutes with at 545am start. Set was 4 x 500m at 3:50-4:20/km for Jen. I did the pacing.
This morning another 545am start at Stromlo. The set 3 x 1500m (5:13,5:08,5:07) with 2 minutes float recovery. I followed that up with a Parkrun 5km in 19:07. I started very slow running with the masses, eventually dropping onto 3:40/km and moving through the field to finish in the top 5. It was very warm to hot and humid by 8am. Nice weather for the 1500m set.
Steve also ran Parkrun 5km finishing 2nd in 19:32 on a tougher course, same weather. Splits: 3:43,3:57,4:08,3:56,3:43.
Keith ran a 4.5km time trial in 17:40 on a hilly gravel road. That's also nice running.
We have a cross country handicap tomorrow over 6km with my start around 9am. It will be hot, maybe not as bad as today's 40 degrees+. World Cross Country trials are nearby. I may be able to watch the men race before our club cross country.
Yesterday with Jen at Stromlo 80 minutes with at 545am start. Set was 4 x 500m at 3:50-4:20/km for Jen. I did the pacing.
This morning another 545am start at Stromlo. The set 3 x 1500m (5:13,5:08,5:07) with 2 minutes float recovery. I followed that up with a Parkrun 5km in 19:07. I started very slow running with the masses, eventually dropping onto 3:40/km and moving through the field to finish in the top 5. It was very warm to hot and humid by 8am. Nice weather for the 1500m set.
Steve also ran Parkrun 5km finishing 2nd in 19:32 on a tougher course, same weather. Splits: 3:43,3:57,4:08,3:56,3:43.
Keith ran a 4.5km time trial in 17:40 on a hilly gravel road. That's also nice running.
We have a cross country handicap tomorrow over 6km with my start around 9am. It will be hot, maybe not as bad as today's 40 degrees+. World Cross Country trials are nearby. I may be able to watch the men race before our club cross country.
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