tonight's session was run under a fullish moon rising over the saddle between Mt Majura and Mt Ainslie...
attendees: Brett, Caroline, Colleen, Craig, Janene, Jen, Karen, Margaret, Maria, Marilyn (new), Michelle, Nadine, Neil, Roger, SG, Troy and me...
warm up: 2.95k (large loop + small loop)
handicapped 800s in lane 4...slowest off "go" to fastest off 1:10-1:20...my handicap was 50secs for all four...pretty consistent for me...Brett burned me off in the last one...and Craig was doing mad sprint surges as well in the last one!
effort/rest times: 3:29/4:32, 3:35/4:05, 3:34/4:04, 3:26
warm down: 1.18k (reverse small loop)
total 8.39k in 69:13...starting temp/humidity: 14.1/54% (dropping to 11.9/66%)...avg HR: 142...
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Canberra Road Running Festival volunteer update: I'm a half marathon marshall on Sunday...I'll be at the turn around point (on Parkes Way 15m past the bottom of the off ramp to Lawson Cres) with Peter Maher...that's less than 6k to go for the runners...fits in perfectly needing to be at Amaroo by 11am...
About Me
- allrounder
- Canberra, Australian Capital Territory, Australia
- "Jack of all (sports), Master of none!"
2 comments:
Look forward to seeing your smiling face in the push to the finish :-).
I am thinking of "fixing" a finish time of 4:30, to make it easier to adjust starts sensibly. You are a good benchmark so you can own the one minute start time. Until you get speedier, of course.
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