Holdens Creek Pond 3000m Time Trial 10:01
Monday morning 3000m time trial around Holdens Creek Pond in 10:01. Weather cold +2 degrees, light winds, sun not up yet. Focus was starting conservative, holding speed and having no bad splits as I have had in some of my recent time trials. On this circuit one 500m sector is slightly faster (1 second) than the other on the almost 1km loop due to 70m of loose gravel on the bitumen path. I need a broom!
Splits: 1:40.6,1:41.7,1:40.6,1:41.7,1:42.3,1:34.9=10:01.8 Result no bad splits. First 1km was identical splits to the 2nd kilometre. I had enough left to run under 3:10/km for the final 500m. Almost a perfect run pace wise.
A lunch time recovery run to make 17km for the day, 126km this week.
It's exactly 9 weeks until my virtual World Masters Athletics Championships which was to be held in Toronto Canada. My focus will now be preparing for those events. 20th July 8000m XC, 22nd July 5000m, 26th July 10000m. There won't be much change to my training sessions. Recovery days will include longer runs and volume will increase a little as I lose 2-3kg I have been carrying for several months to get down to my racing weight of 56kg.
Splits: 1:40.6,1:41.7,1:40.6,1:41.7,1:42.3,1:34.9=10:01.8 Result no bad splits. First 1km was identical splits to the 2nd kilometre. I had enough left to run under 3:10/km for the final 500m. Almost a perfect run pace wise.
A lunch time recovery run to make 17km for the day, 126km this week.
It's exactly 9 weeks until my virtual World Masters Athletics Championships which was to be held in Toronto Canada. My focus will now be preparing for those events. 20th July 8000m XC, 22nd July 5000m, 26th July 10000m. There won't be much change to my training sessions. Recovery days will include longer runs and volume will increase a little as I lose 2-3kg I have been carrying for several months to get down to my racing weight of 56kg.
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