Long Run #25 : Stromlo XC 20km
On the grass and with training shoes a solid 20km all done at lower and mid-threshold. Once again I concentrated on where my left foot was landing to ensure I got through the session no worse off than before I started.
Most of the run done on the hilly 2km loop and switched to the 1km loop for the final 4km to make life a little easier. Had two easy sections with 2km warm up and 2km float after 14km to ensure it was a build up not tear down session. On the 4x1km loops I ran only fast enough to break 80 minutes for the 20km (had to run 17 seconds for the final 100m).
Splits: 8:30,7:38,7:37,7:41,7:49,7:54,8:01,8:35,4:07,4:00,4:10,3:53=79:59
I will do a short recovery run this afternoon (4km) to make it 25km for the day.
Most of the run done on the hilly 2km loop and switched to the 1km loop for the final 4km to make life a little easier. Had two easy sections with 2km warm up and 2km float after 14km to ensure it was a build up not tear down session. On the 4x1km loops I ran only fast enough to break 80 minutes for the 20km (had to run 17 seconds for the final 100m).
Splits: 8:30,7:38,7:37,7:41,7:49,7:54,8:01,8:35,4:07,4:00,4:10,3:53=79:59
I will do a short recovery run this afternoon (4km) to make it 25km for the day.
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