Parkrun Burley Griffin 2nd 17:03 ; Stromlo XC Intervals 4 x 1000m
On Friday night I was at a party. Saturday morning Parkrun Burley Griffin by the lake to farewell Garry and Pat to sunny Queensland. Weather cool to warm, sunny, no wind. Course a twisting bike path out and back with a long climb up and down from the lake in the 2nd and 4th kilometres. I continued my progress back to good form with 17:03 2nd place. I have a PB on the course of 16:47 set a few years ago. I'm not far away from great form now. My time was fast enough to set a new age graded record for the course. I now hold six age graded records in Canberra and surrounds Parkruns. At some point I'd like to have all 7-8 of them.
Splits: 3:15,3:29,3:28,3:28,3:20. I led for the first 3km, lost the lead as we ran through oncoming runners, prams and dogs after the dead turn. I started too fast in the first kilometre.
I met the girls at Stromlo XC circuits immediately after Parkrun (10 minute drive). We did 5 x 100m strides and 4 x 1000m in the creek loop (hilly). Coffee after. An easy recovery run in the afternoon to make it 131km last 7 days.
Steve did the set 2000m,1500m,1200m,800m,400m at Stromlo. Another great set, not far off being in top form.
Tomorrow a long run from home, a mix of bush tracks and bike path, hoping for 30 kilometres.
Splits: 3:15,3:29,3:28,3:28,3:20. I led for the first 3km, lost the lead as we ran through oncoming runners, prams and dogs after the dead turn. I started too fast in the first kilometre.
I met the girls at Stromlo XC circuits immediately after Parkrun (10 minute drive). We did 5 x 100m strides and 4 x 1000m in the creek loop (hilly). Coffee after. An easy recovery run in the afternoon to make it 131km last 7 days.
Steve did the set 2000m,1500m,1200m,800m,400m at Stromlo. Another great set, not far off being in top form.
Tomorrow a long run from home, a mix of bush tracks and bike path, hoping for 30 kilometres.
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