ACT Masters 1500m Handicap 1st 4:49
Awful winds here today, likely to persist for up to a week. Steve attempted some 600m efforts in the morning without much success. On track this evening similar conditions...very good for the sprinters with a roaring tailwind down the home straight.
I did a big set of strides pre-1500m. The set: Warm up, 5 x 100m strides (19,19,18,16,16),2km jog, 2 x 100m strides, 1200m as progressive (faster each lap), 1km jog, 4 x 50m strides, 1500m 4:49, 1st on handicap, extended warm down with Milli the Border Collie at home. In the 1500m Sue (current age World Mountain running champion) W70 2nd, Kathy W65 3rd.
Next 2 days easy recovery runs with some strides. Volume (previous 7 days) has reduced from 135km last Sunday to 113km today and to 75km this Sunday with the Canberra Times 10km Fun Run. I'll keep the taper going until next Thursday, hopefully One Hour race on track. Then back into base training for Cadbury Hobart Half Marathon on 12th January.
I did a big set of strides pre-1500m. The set: Warm up, 5 x 100m strides (19,19,18,16,16),2km jog, 2 x 100m strides, 1200m as progressive (faster each lap), 1km jog, 4 x 50m strides, 1500m 4:49, 1st on handicap, extended warm down with Milli the Border Collie at home. In the 1500m Sue (current age World Mountain running champion) W70 2nd, Kathy W65 3rd.
Next 2 days easy recovery runs with some strides. Volume (previous 7 days) has reduced from 135km last Sunday to 113km today and to 75km this Sunday with the Canberra Times 10km Fun Run. I'll keep the taper going until next Thursday, hopefully One Hour race on track. Then back into base training for Cadbury Hobart Half Marathon on 12th January.
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