Stromlo XC Time Trial 1500m 4:35.5

Tuesday morning 6am pre-dawn session at Stromlo XC circuits with Steve. Purpose of the session was a 1500m time trial to replicate Australian Masters Athletics Championships schedule in Brisbane which was cancelled and validate our training cycle (peaking at the right time). A 5000m time trial to follow on Thursday morning. Weather cool, no wind, grass track soft from recent rain.

The set: 3000m warm up, 5 x 100m strides, 600m extended warm up (3:04/km), 500m jog with 20 metre stride, 1500m TT, 400m jog, 950m tempo on criterium track (road) 3:21/km, we may use this loop for our 5000m time trial, warm down.

1500m Splits (500m intervals): 1:25.0,1:37.2,1:33.3=4:35.50. Steve approx 4:45.. Split 2 includes 2 sharp turns and hill.

7am session with Jen: 2500m warm up, 2500m tempo, 3.5km warm down on forest trails.

All up 17km for the morning, 122km for the week.

Review of session: Both Steve and I ran well. My fastest 1500m since the heat of the 1500m in Malaga for the World Masters Athletics Championships in September 2018. Steve ran faster than his Australian Masters Athletics Championships 1500m final in Melbourne 2019.

The perfect running weather will be with us for two more days. I'll make the most of the weather on Wednesday and/or Thursday morning to continue the replication of Australian Masters Athletics Championships schedule, more time trials. I'm confident I can run around 16:40 for 5000m.

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