Running long 2:14:10 30.02 km (4:28 / km) +281m4:16 / km ahr:144 max:152 weight:75.9kg shoes: Nike Pegasus Rainbow
So the last 2 years at Thredbo have been 100k weeks. Unfortunately due to more heather running this year (oh and not doing a 47k run mid week) I was 29k short this year. Set out on 'usual' 30k loop of west and central basin from home. Felt better than expected and rolled along nicely on the bike path. Bit different to thredbo tracks. Marty was maybe gonna meet me so was looking out for him although turned out he bailed. Finished up the hill to Aranda ok and overdid things to get to 101k for the week.
Running warm up/down 23:58 4.89 km (4:54 / km) +51m4:39 / km ahr:129 max:170 shoes: Nike Zoom Elite 9 Green
Marty Rob and I were going to do the Kosi Challenge however the rain wind and general winter weather ruled that out. So instead we met James Minto and did warm up round village before doing a session.
Running intervals 37:54 7.72 km (4:55 / km) +71m4:42 / km ahr:144 max:167 shoes: Nike Zoom Elite 9 Green
5 * 1k and a bit off 5mins on what apparantley is the pipeline track near the Thredbo River at the Friday Flat end of Thredbo. 3 slightly downhill efforts and 2 uphill. Legs weary but a little better after the 2nd. Didn't have a 5th gear and possibly not a 4th. Held Rob at bay for the first 3 before he showed he still had the legs and went with James for the last two. Good session to do. Time includes warm down back up to the Youth Hostel.