Sunday Mar 30 |
 | Ronning tempo 26:11 [4]7.5 km (3:29 / km) | |
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| ACTVAC Cross Country Kowen Forest Handicap 3rd
Started as back marker off 37:30, 3 minutes behind second last starters.
Same rhythm as yesterday starting off steady and building into the race.
Splits: 333, 328, 322, 337 up, 341 up, 303 down, 324, 200.
Caught my first runners at 3km. Into the hilly section picking runners up steadily. By 4km I could see a long stream of runners ahead. 6th km was downhill and quick as I rounded up most of those who were left and could see a top ten was possible. Coasted the last 500m with no hope of catching the top 2. |
| Ronning 1:00:00 [3]14 km (4:17 / km) | |
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| Warm up at Kowen, warm down at Isaac Pines |
Saturday Mar 29 |
| Ronning tempo 1:30:00 [4]21 km (4:17 / km) | |
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| Stromlo XC circuit long tempo run with 14km at a decent clip. Warm up on 2.5km then upping tempo each circuit of 2.5k and 1k loops until at just below lactate threshold, then 4.3 warm down.
Splits: 2.5/1350 ; 2.5/1049 ; 2.5/950 ; 2.5/916 ; 1k/344 ; 1k/341 ; 2.5/900 ; 1k/340 ; 1k/335 ; 2.5/1307 ; 1.8/922
Last 9km done at around 2h32min marathon pace. This week will determine if I line up for the Canberra Marathon, 10k eve, or both!! I have a bruised ball of foot, tight left hammy and hip to deal with and then there is the weather.
Alternate plan is the Brisbane Half Marathon in June (I have booked flights) and the Sandown Classic 10km in May, wait until later in the year for the Melbourne Marathon.
Regardless, I am fit and ready to go for 2 weeks. Just need to be injury/illness free and a two thirty something beckons.
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Friday Mar 28 |
| Ronning 25:00 [3]5.5 km (4:33 / km) | |
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| jog lake sore toe |
Thursday Mar 27 |
| Ronning 1:00:00 [3]12 km (5:00 / km) | |
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| jog lake weston park |
Wednesday Mar 26 |
| Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| jog Fadden Ridge |
Tuesday Mar 25 |
| Ronning 1:04:00 [3]13 km (4:55 / km) | |
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| jog Fadden Ridge |
Monday Mar 24 |
| Ronning 1:04:00 [3]13 km (4:55 / km) | |
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| jog Fadden Ridge |
| Ronning 24:00 [3]5 km (4:48 / km) | |
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| Jog Wandiligong |