Parkrun Coombs 17:30 1st ; Stromlo Recovery Run 13km
This morning Saturday Parkrun at Coombs which is very near Stromlo XC trails and where I live. Only my 3rd outing at Coombs. The course is slow, half XC half bike path and hilly. My PB at Coombs is 17:13. At Ginninderra where I have been running my PB is 16:45. Gungahlin PB is 15 seconds faster than that (16:30).
Splits: 3:28,3:28,3:33,3:38,3:21. I improved my age graded record for this Parkrun by 0.07%, 90.10% :-) which I set at the run's inaugural event, 98 runs ago.
Straight after Coombs I drove to Stromlo to meet up with my Stromlo group for a 13km warm down, 10km with Gabe.Helen ran 4 x 600m efforts. Steve ran 2000m,1500m,1200m,800m,400m. After warm down coffee at the Handle Bar cafe at Stromlo.
Tomorrow a long run of 26km or more including ACT Masters XC handicap.
Splits: 3:28,3:28,3:33,3:38,3:21. I improved my age graded record for this Parkrun by 0.07%, 90.10% :-) which I set at the run's inaugural event, 98 runs ago.
Straight after Coombs I drove to Stromlo to meet up with my Stromlo group for a 13km warm down, 10km with Gabe.Helen ran 4 x 600m efforts. Steve ran 2000m,1500m,1200m,800m,400m. After warm down coffee at the Handle Bar cafe at Stromlo.
Tomorrow a long run of 26km or more including ACT Masters XC handicap.
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