Broulee Runners 4km TT 3:29/km

Late afternoon run with Broulee Runners Group, a 4km Time Trial at 3:29/km on a mostly flat concrete path with some small hills along the route. Not much wind. Headwind on the way out, Tailwind coming come. Splits(500m)1:47,1:44,1:42,(1:47,dead turn),1:45,1:45,1:45,1:13 for final 400m. I ran as I would in a race with World Masters XC Championships in mind. Steady for the first 50 seconds to avoid lactate build up, find my threshold pace and hold, strong finish. 15km for the afternoon including warm up.

Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more