ABS Fun Run 7km 2nd 24:01 ; Keith 4 x 500m Efforts
Foggy and 8 degrees for the ABS Fun Run 7km. Four previous winners on the start line. Alistair running half marathon on the weekend won, easing away from Dan and myself at about the 3km mark to win by 150 metres. I was close until the 5km mark, not as quick in the hill up to the bridge. Race over, he got out of kick down distance. Alistair 23:30?, Myself 24:01, Dan 25:00? (winner last year).
Splits: 3:23,3:21,3:20,3:25(includes dead turn),3:33(bridge hill),3:29,3:27.
Next set on Saturday, 6,5,4,3,2,1 minute XC intervals. I've had a head cold since Monday. I've completed the sessions this week but slipped on the volume. I'll still hit 120km+ this week but not the 140km I was hoping for. I don't think it matters, probably a blessing.
Keith in Bemboka 4 x 500m efforts. Splits: 1:43, 1:42, 1:41, 1:40. Good to see Keith go faster each effort, that's the best way to construct a set. Merimbula Fun Run this weekend for Keith.
Next set on Saturday, 6,5,4,3,2,1 minute XC intervals. I've had a head cold since Monday. I've completed the sessions this week but slipped on the volume. I'll still hit 120km+ this week but not the 140km I was hoping for. I don't think it matters, probably a blessing.
Keith in Bemboka 4 x 500m efforts. Splits: 1:43, 1:42, 1:41, 1:40. Good to see Keith go faster each effort, that's the best way to construct a set. Merimbula Fun Run this weekend for Keith.
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