04-07-2011, 08:53 AM
Hi TheEd,
I ran the 5 mile handicap race yesterday, which went relatively well considering the very tough course, 1/4 off road on deeply rutted farm tracks and a couple of steep hills to climb.
The off road sections and the hills threw off my rhythm and I seemed never able to get back to a relaxed 4 min/k pace after the first off road section.
The splits looked like this:
Finishing time 33:43
The 3rd km was uphill as well as off road and I put in too much effort trying to overtake people in this section. This race really was a lesson in how much harder it is to maintain pace and rhythm off road (and up hills).
Despite all of this, I did manage to place, 1st male, in the handicap, so I can't be too hard on myself :yes:
I have another race on Thursday, so I was thinking 30 min recovery today, 40 min with 6x1 minute fast tomorrow and probably a gentle 30 min on Wednesday. How does this sound?
Next week I intend to start on another cycle of the programme.
I ran the 5 mile handicap race yesterday, which went relatively well considering the very tough course, 1/4 off road on deeply rutted farm tracks and a couple of steep hills to climb.
The off road sections and the hills threw off my rhythm and I seemed never able to get back to a relaxed 4 min/k pace after the first off road section.
The splits looked like this:
Code:
Avg Pace Avg HR Max HR
03:54 161 168
03:58 167 169
04:13 168 170
04:27 166 169
04:13 165 167
04:22 165 167
04:31 164 167
04:04 166 170Finishing time 33:43
The 3rd km was uphill as well as off road and I put in too much effort trying to overtake people in this section. This race really was a lesson in how much harder it is to maintain pace and rhythm off road (and up hills).
Despite all of this, I did manage to place, 1st male, in the handicap, so I can't be too hard on myself :yes:
I have another race on Thursday, so I was thinking 30 min recovery today, 40 min with 6x1 minute fast tomorrow and probably a gentle 30 min on Wednesday. How does this sound?
Next week I intend to start on another cycle of the programme.