Parkrun Ginninderra 17:05 92.29% age graded ; Steve Faux Parkrun 18:23

Saturday morning Parkrun at Ginninderra in 17:05. Quality field, I was only 5th. 20 seconds faster than a week ago, I'm not far off a 16 something. My splits 500m: 1:38,1:41,1:37,1:41,1:45(dead turn),1:39,1:45,1:43,1:43,1:41+5 seconds. My PB for the course is 16:46.

15 minutes after Parkrun I was at Stromlo XC circuits for another warm up and 4 x 500m with 500m recovery. Nothing fast, around 3:30-3:40/km, the girls just over 4mins/km, another 8km plus coffee.

Steve ran a time trial on his local Parkrun course solo in 18:23. Splits (1km): 3:45,3:43,3:44 (dead turn),3:41,3:29 with half way splits 9:15, 9:08

Off now for a camp over with the dog, testing the new car bed.

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