30/12/19
Resting HR 46
5.40km
30:04
5:34/km
Ave HR 135
Max HR 159
30 mins strength training and some good stretching
31/12/19 RACE DAY 5km
Resting HR 45
Warm Up
1.65km
9:12
5:35/km
RACE -
1. 3:53.3 Ave HR 128, Max HR 137
2. 4:02.9 Ave HR 142, Max HR 157
3. 3:59.7 Ave HR 146, Max HR 171
4. 4:09.3 Ave HR 159, Max HR 170
5. 3:55.2 Ave HR 174, Max HR 215
TOTAL: 20:00.4.
Gun time 20:00
Chip time 19:58
Warm Down
1.55km
9:12
5:56/km
Target for the race was 21:30. It was a nice crisp morning, perfect conditions for me to stay cool and maximise effort with minimal stress. I got up near the front and set off at a decent pace given the slippery grass underfoot. By the time we had hit the path at about 0.6km in, was into a nice comfortable rhythm and despite the early effort just felt like I could hold that pace without it being too much strain to hang on to later on. Slowed it down to about 4min/km and held firm, despite the event being in a public park full of living, moving obstacles I was feeling relaxed, concentrated and holding pace with ease. That was until KM4. This was the toughest section of the race and had to manoeuvre over several patches of slippy, ankle deep mud and back through a single file under bridge pass at the end of this km(which I was stuck behind a couple of runners that were fading and pedestrians!). I managed to get past all of them and back across another off-road, slippy section and into clear running (bar living obstacle dodging again) through the last KM. It was a tough last km and I was hanging on but managed to take another two places or so and accelerate even on the slippery grass (but not quite enough) to 2:34/km across the finish line, once I realised the sub 20 was possible. This realisation was a 1 second too late unfortunately but what a result regardless!! That was a tough effort as you can see from my max HR in the last split! Went with the road shoes as 4km was on pathways. Recovered quickly afterwards and eased off with a gentle mile.
For my first ever non parkrun 5km I am very happy with that, think I placed top 15, to be confirmed, possible top 3 V40+ haha!! Thought a hard 5km would give a good time trial to measure where I am at going into the new year and all I can say is wow!! There should be good things to come! Maybe even back to Sub 20 sooner rather than later ?
Edit - finished 12th place, second male V40+. Nearly won a trophy haha, 13 seconds shy though!
278.3km total for December. Feeling strong and optimistic about Next Year!!
Resting HR 46
5.40km
30:04
5:34/km
Ave HR 135
Max HR 159
30 mins strength training and some good stretching
31/12/19 RACE DAY 5km
Resting HR 45
Warm Up
1.65km
9:12
5:35/km
RACE -
1. 3:53.3 Ave HR 128, Max HR 137
2. 4:02.9 Ave HR 142, Max HR 157
3. 3:59.7 Ave HR 146, Max HR 171
4. 4:09.3 Ave HR 159, Max HR 170
5. 3:55.2 Ave HR 174, Max HR 215
TOTAL: 20:00.4.
Gun time 20:00
Chip time 19:58
Warm Down
1.55km
9:12
5:56/km
Target for the race was 21:30. It was a nice crisp morning, perfect conditions for me to stay cool and maximise effort with minimal stress. I got up near the front and set off at a decent pace given the slippery grass underfoot. By the time we had hit the path at about 0.6km in, was into a nice comfortable rhythm and despite the early effort just felt like I could hold that pace without it being too much strain to hang on to later on. Slowed it down to about 4min/km and held firm, despite the event being in a public park full of living, moving obstacles I was feeling relaxed, concentrated and holding pace with ease. That was until KM4. This was the toughest section of the race and had to manoeuvre over several patches of slippy, ankle deep mud and back through a single file under bridge pass at the end of this km(which I was stuck behind a couple of runners that were fading and pedestrians!). I managed to get past all of them and back across another off-road, slippy section and into clear running (bar living obstacle dodging again) through the last KM. It was a tough last km and I was hanging on but managed to take another two places or so and accelerate even on the slippery grass (but not quite enough) to 2:34/km across the finish line, once I realised the sub 20 was possible. This realisation was a 1 second too late unfortunately but what a result regardless!! That was a tough effort as you can see from my max HR in the last split! Went with the road shoes as 4km was on pathways. Recovered quickly afterwards and eased off with a gentle mile.
For my first ever non parkrun 5km I am very happy with that, think I placed top 15, to be confirmed, possible top 3 V40+ haha!! Thought a hard 5km would give a good time trial to measure where I am at going into the new year and all I can say is wow!! There should be good things to come! Maybe even back to Sub 20 sooner rather than later ?
Edit - finished 12th place, second male V40+. Nearly won a trophy haha, 13 seconds shy though!
278.3km total for December. Feeling strong and optimistic about Next Year!!