Not Parkrun Stromlo 5km 17:04 : Steve Fartlek Session 20 minutes

Minus 3 degrees with some wind for this pre-dawn Not Parkrun 5km time trial in 17:04. Very similar weather to a previous effort of 17:01. The 3 second difference shows up in the splits, with alternate directions wind affected fast and slow, especially in the final 500m today. I couldn't see my watch in the dark, no splits. I did know the slow direction was very cold on the skin. Neither of those times compare to the 16:47 on the previous attempt done a couple of days ago in weather 6 degrees warmer (+3 degrees) and no wind. Optimal running weather is around 6-12 degrees for me. On Friday a recovery run in the forest, Saturday 5km TT, Sunday long run, Monday to Friday fitting in 2-3 short interval sessions at Stromlo XC circuits after the sun is up.

Splits(500m):1:43,1:40,1:40,1:40,1:40,1:40,1:43,1:39,1:43,1:36=16:47 (+3degrees)Saturday
Splits(500m):1:45,1:42,1:41,1:42,1:42,1:40,1:44,1:41,1:43,1:36=17:01 (-4degrees)Tuesday
Splits(500m):1:45,1:39,1:43,1:38,1:45,1:41,1:44,1:43,1:43,1:39=17:04 (-3degrees)Thursday


Steve ran a fartlek session in the same cold of 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal duration recovery. Pace was quick despite the cold.

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