Sutherland2Surf 11km+ 1st M50-59,18th overall

Weather for Sutherland2Surf 11km cold to cool, sunny, no wind. As in 2015 when I ran it last a fast start and spending all my pennies by 10km to find form for the World Masters Athletics Championships which in 2015 were in Lyon. Today the 10km split 33:38, 30 seconds jog recovery, solid to finish.

Splits: 3:15,3:04,3:08(9:28),3:13,3:30(16:12),3:32,3:27,3:33,3:31,3:22=3:38.9

I was not so good on the rolling hills from 4km on, coughing up 10 seconds or more on each of those hills.

The result today my quickest 10km since 2015.

This afternoon an easy recovery run making 24km for the day, 110km last 7 days after only 8km yesterday.

Next set on Tuesday or Wednesday depending on recovery. Next Sunday is a hilly 9km XC handicap.

Yesterday Steve ran 5 x 3 minute efforts. Splits: 3:36/km,3:34,3:27,3:34,3:26 with average of 3:31/km. Helen ran the same set at Stromlo, having been snow skiing for 3 days.

Comments

Ewen said…
Good race and time Bruce. You're running well.
July 22, 2018 at 11:00 PM
Secret Blog for Killing Track PBs said…
Ta Ewen. BTW nice vid of Runners Shop 10km. One day I'll get to run it.
July 24, 2018 at 7:47 PM
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