ACT Masters 3000m Track 10:15 1st
With exactly a week to go until ACT Masters 10000m Championships I was at Woden track to get a feel for the hard surface and find some 10000m tempo. Even though my training volume is reducing today was 18km (with 13 km warm up in the cemetary) and weekly volume peaked today at 148km last 7 days. I had also run flat out at BBQ Stakes day before with a great run. I wasn't as tired as I thought I'd be. Weather was warm, windy in the back straight, some welcome shade at around 180m to go.
The 3000m started a little late. When the start gun beeped I went to the front and ran at a 10000m tempo speed that would give me 34 minutes something. Steve wasn't far behind for most of the run, I was listening to the race commentary. In the end I ran 10:15, Steve a solid 10:26. My splits(500m): 1:40,1:37,1:42,1:42,1:40,1:37,(0:14,extra distance from lapping the runners). Promising for next week if I get good weather.
Friday 16km steady run, Saturday either Parkrun as a final hitout or Stromlo XC intervals (total 15km), Sunday and Monday steady 12km with a 1000m tempo run, Tuesday and Wednesday easy running with some strides, only 5km each day, Thursday evening 10000m track with weekly volume down to 80km.
The 3000m started a little late. When the start gun beeped I went to the front and ran at a 10000m tempo speed that would give me 34 minutes something. Steve wasn't far behind for most of the run, I was listening to the race commentary. In the end I ran 10:15, Steve a solid 10:26. My splits(500m): 1:40,1:37,1:42,1:42,1:40,1:37,(0:14,extra distance from lapping the runners). Promising for next week if I get good weather.
Friday 16km steady run, Saturday either Parkrun as a final hitout or Stromlo XC intervals (total 15km), Sunday and Monday steady 12km with a 1000m tempo run, Tuesday and Wednesday easy running with some strides, only 5km each day, Thursday evening 10000m track with weekly volume down to 80km.
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