Steve 1200m 3:58 ; Keith 3.5km hills fartlek ; 3000m XC Maximum Threshold
This morning Steve ran a 1200m effort at Stromlo. Time 3:58. That's quick in his last effort before a half marathon on Sunday.
Keith in preparation for a local fun run on Sunday ran 3.5km fartlek on hills. Good luck to both Steve and Keith.
Yesterday 18km including 3000m XC maximum threshold. Pace was 3:45/km which is all I had to give on a cold and windy evening.
I'm in the winter groove now which means a jog at lunch and some strides before a session or run in the evening. There's barely an hour before it's too cold and dark after work. 2 x 200m strides today. A fellow club mate was also down at the plush oval doing a similar thing. This evening 60 minutes or so, on grass again.
Next three days will include something solid each day. Tomorrow a lunch time session on grass. Saturday a morning session at Stromlo XC circuit. Sunday is an 8km XC handicap on hilly course.
Keith in preparation for a local fun run on Sunday ran 3.5km fartlek on hills. Good luck to both Steve and Keith.
Yesterday 18km including 3000m XC maximum threshold. Pace was 3:45/km which is all I had to give on a cold and windy evening.
I'm in the winter groove now which means a jog at lunch and some strides before a session or run in the evening. There's barely an hour before it's too cold and dark after work. 2 x 200m strides today. A fellow club mate was also down at the plush oval doing a similar thing. This evening 60 minutes or so, on grass again.
Next three days will include something solid each day. Tomorrow a lunch time session on grass. Saturday a morning session at Stromlo XC circuit. Sunday is an 8km XC handicap on hilly course.
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