Keith in Bega ; 4 x 100m, 4 x 800m, 4 x 200m ; Enlighten
Keith did his session on the grass Bega track just before it was mowed and they scared away the snakes. The set: 4km warm up, 4 x 100m (16.8,16.2,16.3,15.5), 4 x 800m (2:47, 2:46, 2:44, 2:52), 4 x 200m (36.0, 36.0, 34.6, 33.5). Looks like Keith is getting into form again...not many weeks to go for Keith as he will be Folk Festival not AMA Championships.
Of me: Another long recovery run in the Arboretum. I will have 130km in the legs again on Thursday for the 5000m on track. From there on in things will get quicker with 110km/week on the next two Thursday 5000m races before I begin a taper down to 85km or less by 10000m AMA Championships. I've dialed in all the sessions I need to do after reference to 2009. Nothing in life is that perfect but I have a good guide.
Enlighten doesn't need explaining in Canberra...for me it's a fight between the light and the asian noodles. It was pretty and frantic and enlightening.
Of me: Another long recovery run in the Arboretum. I will have 130km in the legs again on Thursday for the 5000m on track. From there on in things will get quicker with 110km/week on the next two Thursday 5000m races before I begin a taper down to 85km or less by 10000m AMA Championships. I've dialed in all the sessions I need to do after reference to 2009. Nothing in life is that perfect but I have a good guide.
Enlighten doesn't need explaining in Canberra...for me it's a fight between the light and the asian noodles. It was pretty and frantic and enlightening.
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