Sunday Jan 6 |
 | Ronning 1:48:00 [3]21 km (5:09 / km) | |
| |
| jog from Chisholm to Isaac Ridge and back |
Saturday Jan 5 |
| Ronning 25:00 [3]5 km (5:00 / km) | |
| |
| jog Chisholm |
| Ronning intervals (Stromlo XC) 1:05:00 [5]14 km (4:39 / km) | |
| |
| stromlo XC intervals 3 x 1km Splits: 306, 307, 308 with 4 min recovery. Stiff breeze in the first 400m, then a nice tailwind home. Another improvement on earlier in the week with a shorter recovery and wind costing a couple of seconds at least. |
Friday Jan 4 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
| |
| jog on around not over Black Mtn |
Thursday Jan 3 |
| Ronning race (ACTVAC Track) 1:10:00 [5]15 km (4:40 / km) | |
| |
| Combined ACTVAC and AACT meet
Ran the 3km solo in 936 Splits: 308, 315, 312. Strong headwind in the front straight and made even slower lapping both walkers and runners.
Backed up 30min later in the 1500. Knew this would be tough with fresh kids. Let a bunch of 5 go, then focussed on reeling in the weakest of them. Caught my target with 500m to go, sat down the windy straight, gapped him at 200m before he reeled me in down the windy straight. 434. That is my quickest 3k for the season and a good back up in the 1500m. |
Wednesday Jan 2 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
| |
| jog out along Fadden ridge and back |
Tuesday Jan 1 |
| Ronning intervals (Stromlo XC) 1:40:00 [5]21 km (4:46 / km) | |
| |
| long run with 3 x 1km intervals included, 1km recovery. 307,307,309.
always unsure when I go without speedwork for a couple of weeks, but the sandy, hilly trails and 10hr week of long/tempo runs did me good. Now running at sub 1540 pace in training. Just left to convert that into race form. 3km at vets on Thursday to give it a test.
Bella at the Vets yesterday. Sick puppy riddled with grass seeds. Not looking too flash. |
| Ronning 1:23:00 [3]18 km (4:37 / km) | |
| |
| jog lake hill (0403) |
Monday Dec 31 |
| Ronning 20:00 [3]4 km (5:00 / km) | |
| |
| Jog Fadden pines |