Snow on Bruce Ridge 3 x 1km Hill Intervals ; Keith 10km
Stromlo XC circuits closed due to saturation, prevention of gross damage to surface. That means no ACT Masters XC Championships on Sunday. Our Saturday morning group session went ahead near the Australian Institute of Sport track, in the forest on muddy fire trails. It was snowing on us as we ran the session and after set at home.
The set: 8km warm up, 3 x 1km hill efforts with 500m jog recovery, warm down. The 1km hill sector was undulating featuring a couple of sharp climbs, final 500m all up. My Splits:4:10/km,3:52/km,3:40/km. We've used this hill many times up until around 2013 when we moved to Stromlo. Very promising my final hill matched times back then. The girls were evenly matched, pushing each other. Ten of us there for the set and coffee. We all had a joint August birthday party the night before that went very late. Keith ran a 10km scoping out a possible training loop.
Sunday morning a long run somewhere.
The set: 8km warm up, 3 x 1km hill efforts with 500m jog recovery, warm down. The 1km hill sector was undulating featuring a couple of sharp climbs, final 500m all up. My Splits:4:10/km,3:52/km,3:40/km. We've used this hill many times up until around 2013 when we moved to Stromlo. Very promising my final hill matched times back then. The girls were evenly matched, pushing each other. Ten of us there for the set and coffee. We all had a joint August birthday party the night before that went very late. Keith ran a 10km scoping out a possible training loop.
Sunday morning a long run somewhere.
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