AIS Track 5 x 1000m ; Keith in Bermagui Fun Run 1st
Steve and I at the AIS track. The girls in the bush tracks. Keith in the Bermagui Fun Run...a busy day.
Steve and I after long warm up, 4 x 100m, 200m 34, 5 x 1000m with 600m recovery, long warm down punctuated by coffee. We had Garry the rabbit for company and chats. Jane was on mtb doing intervals. The splits: Steve: 3:19, 3:18, 3:18, 3:16, 3:12. Steve had his watch set on 20 sec/100m or 3:20/km.
Me: 3:04, 3:07, 3:07, 3:07, 3:06. I had my watch set on 19 sec/100m or 3:10/km.
Most important was to find a rhythm of the track, refine some technique, stay relaxed and treat as a 5000m race, not a 1000m effort. For both of us it was very good. I should have no trouble running sub-9:30 first up in similar conditions and Steve sub-10:00. All the training on the grass has been beneficial. I wish we were still there at Stromlo but I can't afford to lose any more blood to that magpie:-)
The girls and Roger on the bush tracks did 5 x 3 minutes with 30 seconds recovery. ACT Masters handicap XC tomorrow at the same venue, so a light one for them.
Keith in Bermagui won a 5.4km fun run by 4 minutes as the oldest person in the race (M55+). His time 19:23 which included two hills and a variety of terrain surfaces. That's great running by Keith and well deserved. He is looking to break the ACT M55 record this year as well as some other distances. They are tough records given the talent a Deek inspired Canberra had in the 1980s.
Of me: 19km this morning, another 5km after the AFL grand final this afternoon. Tmoz the ACT Masters handicap, a King/Queen of the mountain event. I will go flat out having saved some energy from today's set. Another 24km tmoz.
Steve and I after long warm up, 4 x 100m, 200m 34, 5 x 1000m with 600m recovery, long warm down punctuated by coffee. We had Garry the rabbit for company and chats. Jane was on mtb doing intervals. The splits: Steve: 3:19, 3:18, 3:18, 3:16, 3:12. Steve had his watch set on 20 sec/100m or 3:20/km.
Me: 3:04, 3:07, 3:07, 3:07, 3:06. I had my watch set on 19 sec/100m or 3:10/km.
Most important was to find a rhythm of the track, refine some technique, stay relaxed and treat as a 5000m race, not a 1000m effort. For both of us it was very good. I should have no trouble running sub-9:30 first up in similar conditions and Steve sub-10:00. All the training on the grass has been beneficial. I wish we were still there at Stromlo but I can't afford to lose any more blood to that magpie:-)
The girls and Roger on the bush tracks did 5 x 3 minutes with 30 seconds recovery. ACT Masters handicap XC tomorrow at the same venue, so a light one for them.
Keith in Bermagui won a 5.4km fun run by 4 minutes as the oldest person in the race (M55+). His time 19:23 which included two hills and a variety of terrain surfaces. That's great running by Keith and well deserved. He is looking to break the ACT M55 record this year as well as some other distances. They are tough records given the talent a Deek inspired Canberra had in the 1980s.
Of me: 19km this morning, another 5km after the AFL grand final this afternoon. Tmoz the ACT Masters handicap, a King/Queen of the mountain event. I will go flat out having saved some energy from today's set. Another 24km tmoz.
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