Sorry for short updates....
Mon - 11.1km recovery run 41:37 (3:45's)
Tue - 2km up, 13.9km threshold run 45:06 (3:15), 1.6km down. All up 17.5kms
Wed - 11.1km recovery run 41:06 (3:42's)
Thu - 2km up, 10.0km threshold run 32:19 (3:14), 1.0km down. All up 13.0kms
Fri - 10.0km recovery run 35:58 (3:36's)
Sat - Rest
Sun - National Masters XC - 4km up, 7km race, no warm-down...
I had a very solid run in the XC. Conditions were perfect for me - nice and cold and fairly solid ground (not a mud bath). Lots of twists and turns and undulations and good fun to race on. One small lap of 1km and then 4 more laps of 1.5km. I settled into the lead group for the first couple of kms and was feeling great but lost a bit of ground in the middle of the race where I should have pushed on. I then finished the last couple of laps strongly and pegged back a few places to finish 10th overall and 3rd in the V40 category. Great to get a national medal at XC but looking back I think I could have done a bit better if I'd really pushed it in the middle section. Looking at the results I was only 16 seconds behind 3rd place and I committed the cardinal sin of falling off the back of the lead group. That wouldn't have happened on the road so I need to learn from it.
Here is a great snap:
That's 73.7kms for the week. Doing okay at the moment and building nicely towards some goal races in March.