BBQ Stakes 6km Threshold Run 22:40 ; Steve 3 x 3 minute efforts
Lunchtime run at BBQ Stakes 6km hilly part XC course. It was windy in the wrong direction today making slow running for most of the course. I spent the first 6 minutes warming up before staying on threshold for 17 minutes on the hilly XC section and through to the finish.
Splits: 3:52,3:48,3:48,4:06,3:20,3:41=22:40 I should be able to lower that time to below 22 minutes within a few weeks while running with the same effort.
At lunch Thursday I ran 3 x 600m efforts on grass, a little rough underfoot. Splits: 1:59,2:03,2:02. That's all I could do on the surface. Saturday will be Parkrun 5km. Sunday long run.
On a windy morning Steve ran 3 x 3 minute efforts. Splits: 3:28/km,3:32/km,3:29/km. Steve races a 10km road race this weekend.
Splits: 3:52,3:48,3:48,4:06,3:20,3:41=22:40 I should be able to lower that time to below 22 minutes within a few weeks while running with the same effort.
At lunch Thursday I ran 3 x 600m efforts on grass, a little rough underfoot. Splits: 1:59,2:03,2:02. That's all I could do on the surface. Saturday will be Parkrun 5km. Sunday long run.
On a windy morning Steve ran 3 x 3 minute efforts. Splits: 3:28/km,3:32/km,3:29/km. Steve races a 10km road race this weekend.
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