Sunday, 20 January 2013

Long Tempo

20km-78:38 (3:56kms) Solo The Bay

+ 6x100m strides and Strength

Big contrast to yesterday's session @110% 1/2 Marathon Pace, solid but comfy. Bumped into Action for the first 3km, not exactly the pace he wanted 28km into his long run but he rolled with it, just as you'd expect from a tough guy.

Tasmin who? The winner of the open women's race at the World XC trials today and now guaranteed selection to race in Poland. Prior to today's race she had the modest pbs of 1500m-4:50 and 10km-36:26, one of the least credentialled in a crack field which included several Aussie reps and multiple national champions. That's the beauty of this sport, you don't need to follow a particular path to success, just get the job done when it matters.

118km, intense week.

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