Long Run Isaac Pines 30km inc ACT Masters 7km XC 1st
Morning long run at Isaac Pines incorporating ACT Masters 7km XC handicap. Warmed up for 11km, 7km XC, 12km warm down. Course was an out and back 7km section of an aquaduct, mostly flat with a few steep pinches to change the level of the sandy clay trail, all sheltered mostly by pine trees. I've trained in this forest many times in the past. A nice place to run on a hot day, almost all in shade before noon.
The XC handicap was run as back marker and with a moderate start until I reached maximum threshold, held that throughout until the final kilometre when I could see I could win and kicked down to the finish, passing the final runner metres from the line.
In between the long warm up and XC I consumed a sports drink that included 60 grams of carbohydrate. It was enough to get me through the 7km XC with no upset tummy. Pace of the warm up was 4:50-4:20/km. Pace of the XC was 3:30s/km on the flat topping out at 3:12/km in the final kilometre.
Next sets on Tuesday and Thursday, both XC intervals on grass.
The XC handicap was run as back marker and with a moderate start until I reached maximum threshold, held that throughout until the final kilometre when I could see I could win and kicked down to the finish, passing the final runner metres from the line.
In between the long warm up and XC I consumed a sports drink that included 60 grams of carbohydrate. It was enough to get me through the 7km XC with no upset tummy. Pace of the warm up was 4:50-4:20/km. Pace of the XC was 3:30s/km on the flat topping out at 3:12/km in the final kilometre.
Next sets on Tuesday and Thursday, both XC intervals on grass.
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