Not Parkrun Stromlo 5km 16:38 : Steve 4 x 500m, 1500m Time Trial : Keith 3 X 1500m
Foggy morning clearing to sunny and some wind, 6 degrees. I didn't want to run in the fog. A much delayed 5000m time trial at Stromlo in 16:38. Now I am very near the 16:31 I ran on the same circuit in May 2020. I am using the same training method to drive the times down slowly. Short intervals and time trials faster than current 5km, high training volume and lots of rest and long recovery runs in between.
Splits: 1:37.4,1:38.1,1:37.7,1:37.6,1:39.2,1:41.5,1:40.6,1:42.7,1:41.2,1:42.1=16:38.4 . While I was suffering in the final 2000m I kept the time loss to a minimum. Following that a 10km recovery run on a muddy track. Friday long run, Saturday short XC intervals, Sunday long run. Steve ran 2 x 500m (1:31,1:33) and a 1500m time trial in 5:12 (1:38,1:44,1:49). Keith ran 3 X 1500m tempo with 2 minutes passive recovery.
Splits: 1:37.4,1:38.1,1:37.7,1:37.6,1:39.2,1:41.5,1:40.6,1:42.7,1:41.2,1:42.1=16:38.4 . While I was suffering in the final 2000m I kept the time loss to a minimum. Following that a 10km recovery run on a muddy track. Friday long run, Saturday short XC intervals, Sunday long run. Steve ran 2 x 500m (1:31,1:33) and a 1500m time trial in 5:12 (1:38,1:44,1:49). Keith ran 3 X 1500m tempo with 2 minutes passive recovery.
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