04-08-2019, 09:55 AM
Hi TheEd
Race yesterday went pretty much ideally! 3 laps of an almost flat, smooth course with no sharp turns so perfect conditions to run fast. I was hoping cautiously to go sub 22 mins and the plan was to set off at 4:20-4:30/km pace. The start was very fast and I unfortunately got caught on the outside of the first half lap which probably cost me a little time, but after that I settled in to a nice pace, slightly increasing until a hard effort for the last km - splits below. The last km is particularly pleasing and I could really feel the benefit of running at sea level, just way more in the gas tank and I flew past several club runners during the final sprint - great feeling
KM / pace / Av HR
1 / 4:19 / 155
2 / 4:17 / 163
3 / 4:17 / 166
4 / 4:10 / 170
5 / 3:55 / 171
Official time 21:15 (gun time)
Calves are slightly achy this morning, I think from the mechanics of going that bit faster, so I'm going to rest today and go for an easy run tomorrow I think. There is a possibility of a 10k race this Wednesday, or next weekend.
Also wanted to say thanks for all your coaching and encouragement to date. A really good result there and I owe a lot to the programme and your help on the forum, the structured approach has definitely helped my running a lot
cheers
Race yesterday went pretty much ideally! 3 laps of an almost flat, smooth course with no sharp turns so perfect conditions to run fast. I was hoping cautiously to go sub 22 mins and the plan was to set off at 4:20-4:30/km pace. The start was very fast and I unfortunately got caught on the outside of the first half lap which probably cost me a little time, but after that I settled in to a nice pace, slightly increasing until a hard effort for the last km - splits below. The last km is particularly pleasing and I could really feel the benefit of running at sea level, just way more in the gas tank and I flew past several club runners during the final sprint - great feeling
KM / pace / Av HR
1 / 4:19 / 155
2 / 4:17 / 163
3 / 4:17 / 166
4 / 4:10 / 170
5 / 3:55 / 171
Official time 21:15 (gun time)
Calves are slightly achy this morning, I think from the mechanics of going that bit faster, so I'm going to rest today and go for an easy run tomorrow I think. There is a possibility of a 10k race this Wednesday, or next weekend.
Also wanted to say thanks for all your coaching and encouragement to date. A really good result there and I owe a lot to the programme and your help on the forum, the structured approach has definitely helped my running a lot
cheers