Parkrun Coombs 18:29 1st ; Stromlo XC Intervals 5 x 3 minute efforts, 1 minute jog recovery
Parkrun Coombs on a cool and windy morning. A tail wind out to the 2.5km turn, head wind on the way home. Being the day before the ACT XC Championships I had to save some energy and muscles. I felt great on the way out with the tail wind sitting in with a bunch of four as best I could. On the return into the wind I sat until the challenging 300m hill and got clear after some persistence. From there on my splits were similar to the previous week, I was working hard.
Splits:1:49,1:55,1:51,1:45,1:52(deadturn),1:50,1:45,1:45,1:52(deadturn),1:44. The session at Stromlo was 5 x 3 minute efforts with 1 minute jog recovery. I ran with Gabe. Following that was coffee, nice in the sun, nicer out of the cold wind. All up 15km for the morning, 11km previous day, 120km last 7 days.
On Sunday ACT Masters 8km XC Championships at around 10:40am. I will be racing some 20 year old males. Elite male and females start earlier in the morning. It will be cool and windy on a course comprising a flattish 1km loop, undulating 2km loop, 2 x 2.5km hilly loops. In 2020 the course measured 8.3km and has two very steep pinches in the final 5km.
Splits:1:49,1:55,1:51,1:45,1:52(deadturn),1:50,1:45,1:45,1:52(deadturn),1:44. The session at Stromlo was 5 x 3 minute efforts with 1 minute jog recovery. I ran with Gabe. Following that was coffee, nice in the sun, nicer out of the cold wind. All up 15km for the morning, 11km previous day, 120km last 7 days.
On Sunday ACT Masters 8km XC Championships at around 10:40am. I will be racing some 20 year old males. Elite male and females start earlier in the morning. It will be cool and windy on a course comprising a flattish 1km loop, undulating 2km loop, 2 x 2.5km hilly loops. In 2020 the course measured 8.3km and has two very steep pinches in the final 5km.
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