The monthly handicap was around Mt Ainslie, a tough course with that big climb not too far from the finish. I ran the first 7K quite well, but conveniently died just as I got close to the final climb. Taking it easy of late obviously helped as I was able to run with the HR right up there, it spent some time hovering around the 170bpm mark. My best placing on this course - 23rd, a shame I couldn't keep the momentum going for the full distance. Also happy to finally get my AST over 70% (72) again. Great run by Roger to take the silver. Also great to see Gary take the bronze in the Frylink series.
|Brett Morrison (Silver), Jill Pearson (Gold) and Gary Bowen (Bronze)|
|Roger briefly had the Thomas Series PRIZE! Count back - he was actually 2nd.|
Tuesday - 8.6K in total @ 6min/K HRav 127bpm. Rate 2/3
Wednesday - Lunchtime weights session @ gym; evening jog 4K @ 6:09min/K HRav 123bpm Rate 2/3.
Thursday - The little black mountain loop 9.2K @ 6:10min/K HRav 127bpm. Rate 2/3
Friday - Weights session @ gym.
Saturday - Short 4.2 K loop @ 6:20min/K HRav 130 bpm. Rate 1.5/3
Sunday - ACTVAC handicap - 9.3K @5:10min/K HRav 163bpm. Rate 2.5/3. 1K warm up and cool down. Late PM 'recovery jog' 3K - rate 2.5/3. Total for week 40K.