Secret Blog for Killing Track and Parkrun PBs

More Thunderstorms overnight clearing mid-morning today. Weather Sunny, windy, Grass Wet and Boggy. Steve ran a set of 4 x 500m in Canberra by the lake. Speed starting at 4:24/km reducing to 2:58/km, Solid set given the weather. Steve has been spotting some wildlife lately. With so much rain around Parkrun will be hit and miss. I'll give it another try to get there this Saturday, Weather and Parkrun Cancelation permitting.

Morning Run done under a full moon from home before moving to Glasshouse Rocks and Surf Beaches for sets of 2 x 2km, 1 x 2km, 2 x 500m Single Track, Warm Down back at home. 15km for the Morning, 8km in the afternoon, 23km for the day, 146km last 7 days.

Morning set of long Step down Intervals for Steve in Adelaide along the River, Splits of 7:22,5:30,4:19,7:11, Equal Best splits at this location for Steve. I ran from home this morning before Dawn, 21km in a sea Mist, Moving to Glasshouse Rocks Beaches for a set of Intervals in the afternoon to coincide with Low Tide.

Heavy Overnight Rain and thunderstorms again last evening clearing to a warm, Sunny day by Mid-Morning after the sea fog lifted. A 14km Morning run from home, then moving to Glasshouse Rocks Beaches before lunch for a set of 2 x 3km efforts with long recovery. 21km for the day, 142km last 7 days.