Coast Trail Runs 14km ; 29km
Pre-Dawn runs from home on the Coast trail of 14km. Weather cool to warm, sunny, after dawn, lovely to be out there. Another 29km run in the afternoon, 165km last 7 days.
Posts
All Terrain Run 18km ; Warm Down 4km ; Steve Long XC Step Down Intervals 7:35,5:31,4:23
Beautiful, sunny morning 18km run on Beach, Golf Course, Forest Trails and Coast Trail. Much improved weather from the storms yesterday, a joy to be out there. Steve ran aset of long Step Down Intervals at Stromlo XC Circuts. Splits: 7:35,5:31:23
Pre-Dawn 10km run with Munchkin the Border Collie ; Willd Thunderstorms and Hail ; Indoor training
A pre-dawn 10km run with Munchkin the Border Collie. We got spooked by some huge thunderstorms just off the Coast and called the session off before things got too dangerous. We trained indoors for a while, hoping to get out there again. It wasn't to be with more storms and hail continuing until late morning. Satisfied with 15km in the legs all up. Hopeful for another run later in the day.
Long Beach Intervals 15km ; 2 x 500m Single Track Hills ; Long Warm Down
Morning Set of Beach Intervals (15km) as 6 x 2km (out and Back),2 x 1km on firm, fast sand at low tide, 2 x 500m Single Track Hills to complete the session, Long Warm Down from home. 20 km for the day, 150km last 7 days.
Glasshouse Rocks Beach Intervals 12km ; 8km Warm Down ; Steve XC Stepdown Intervals7:44,5:41,4:30
Early morning 12km session at Glasshouse Rocks Beaches racing Munchkin the Border Collie on fast, hard packed sand at low tide. The set: Short Warm up, 6 x 2km Intervals with Long Recovery, 8km Warm Down from home.20km for the day, 151km last 7 days.Steve ran a set of XC Step down Intervals at Stromlo XC Circuits. Splits: 7:44,5:41,4:30. Early morning 12km session at Glasshouse Rocks Beaches racing Munchkin the Border Collie on fast, hard packed sand at low tide. The set: Short Warm up, 6 x 2km Intervals with Long Recovery, 8km Warm Down from home.20km for the day, 151km last 7 days.