ACTVAC Handicap 4km Bruce Ridge
Today the handicap a King or Queen of the Mountain event. The course among the toughest we use in races and have often used in training. An out and back course on mostly a rocky fire trail with quite a few technical corners and some very tough hills. It is basically down for 1.5km, up for 500m to the dead turn, down for 500m and up to the finish. Very warm and sunny, into a slight breeze over the last 1.5km.
Once again I ran flat out with nothing left in the tank. The first and last kilometre splits (3:19, 3:28) were equal to my fastest ever recorded on the course. The middle 2km was slower, either due to people traffic or a slightly different turn point in 2012. I felt like I was moving well the whole way. At 14:08 it was 5 seconds quicker than last year.
KT and Maria won silver on the short and long courses. King and Queen of the Mountain still up for grabs. Looks like M85 Merv has almost sealed the Frylink. My AST today 92.7% but I missed the July race so not eligible.
This afternoon a 10km recovery jog takes the weekly total to over 120km.
Once again I ran flat out with nothing left in the tank. The first and last kilometre splits (3:19, 3:28) were equal to my fastest ever recorded on the course. The middle 2km was slower, either due to people traffic or a slightly different turn point in 2012. I felt like I was moving well the whole way. At 14:08 it was 5 seconds quicker than last year.
KT and Maria won silver on the short and long courses. King and Queen of the Mountain still up for grabs. Looks like M85 Merv has almost sealed the Frylink. My AST today 92.7% but I missed the July race so not eligible.
This afternoon a 10km recovery jog takes the weekly total to over 120km.
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