European Masters Athletics One Mile Virtual Challenge 4:51.9

Stromlo XC circuits Tuesday afternoon run. Weather sunny, cool, light winds. I warmed up with Leonor for 5km followed by 3 x 100m strides and 500m (1:33). I felt flat on the warm up. Rather than bail out I restricted myself to one max out Mile effort. I reminded myself of the splits from previous best efforts and tried to put together a great run. It worked. Splits: 1:26.2,1:37.4,1:30.3,18.0 = 4:51.9, 3:01/km. My fastest Mile since 2010[4:44.9]. I went through 1500m in 4:33.9. Splits from 1500m run on 22 April 2020: 126.0,137.5,128.8 = 4:32.3,3:01/km. Near identical to the Mile splits today, starting my kick slightly earlier in the 1500m.

I submitted the result which makes it final with 10 days to go. Now I can focus on training for the ACT 8000m XC Championships in a month. In October my club track meets will commence (fingers crossed).

Steve was out there in a freezing -3.3 degrees morning, running 17km in 78 minutes (4:33/km). Steve started at 5:36/km working down to 3:46/km (holding that pace for around 4km).

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