Parkrun Burley Griffin 10th 17:24 Happy Christmas

Christmas Day Parkrun at Burley Griffin with 659 participants. Weather cool, cloudy, light winds. Despite an easy day yesterday I woke up fatigued with nothing in my legs on the warm up and in the Parkrun. In full training mode this happens, twice in the last two months of Parkruns. There were plenty of great runners out there, good weather, shame to waste the opportunity of a faster time than 17:24.

My splits (500m, 2.5km up,dead turn,2.5km down): 1:41,1:40,1:45,1:47,1:40,(dead turn)1:50,1:48,1:45,1:48,1:37. I ran slower down than I did up!

Sad news to hear my brother being admitted to hospital on Christmas Eve.

Later in the morning I ran a recovery run with Milli the border collie followed by another 6km to make 20km for the day, 120km+ last 7 days. Tomorrow I'm going to run at Parkrun Ginninderra. If my legs are OK I'll run another hard run or run as intervals.

Comments

Post a Comment

Popular posts from this blog

Long Intervals

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
Early morning 14km tempo run at Surf Beach on low tide. Weather cool, light winds from the south and cloudy until the sun came up. I was again racing the incoming tide, feeling great today. Weekly Volume from the last 8 weeks as follows: 95km, 114km, 116km, 140km, 138km, 122km, 127km, 122km. This is normal base training for me I usually do in winter. No racing until 29th March 2024 with the Australian Masters Athletics Championships in Hobart Tasmania. Working back from there: 10 day Taper begins 19th March ; arrive in Tasmania 9th March ; Direct preparation for Australian Masters Athletics Championships commences 9th February ; Structured training resumes 1st January 2024. Base training until New Years Eve. Australian Masters Athletics Championships Entries open 17th November.
Read more