29-07-2012, 08:58 PM
OK, I'll skip the speed work until I start a new cycle!
Today's race was fun! Even though I had a rest day yesterday, my legs still felt slightly tired. I did a 4k warm up (also to make today's mileage/time one feet). The race consisted of three laps of about 3.3k in a park. Quite difficult course at some parts (descents with a lot tree roots etc.). My Garmin said it was 9.7k total. I finished in 36:58 (3:49 pace). I'm 99% sure i came in third, although the unofficial results say 4th:confused: (someone might have ran two laps instead of three...). Number 1 & 2 took off at the 2nd k and I couldn't keep up with them. Settled in a nice pace together with one other runner and beat that guy in a sprint over the last 200m. Possibly could have raced slightly faster the last kilometers, but numbers 1 & 2 were out of reach and I felt confident I would finish 3rd.
My average HR was 173, max 180 (for comparison: my 36:41 10k PB was 178 average, 183 max)
km time distance pace
1 3:33.8 1,00 3:34
2 3:46.1 1,00 3:46
3 3:43.5 1,00 3:44
4 3:44.6 1,00 3:45
5 3:54.0 1,00 3:54
6 3:57.3 1,00 3:57
7 3:49.2 1,00 3:49
8 4:04.3 1,00 4:04
9 3:52.5 1,00 3:53
10 2:33.6 0,68 3:46
Felt slightly under the weather when I got home, but some more food, sleep and hour in a hot tub took care of that. We'll see how the legs feel tomorrow:mrburns:.
Will
Today's race was fun! Even though I had a rest day yesterday, my legs still felt slightly tired. I did a 4k warm up (also to make today's mileage/time one feet). The race consisted of three laps of about 3.3k in a park. Quite difficult course at some parts (descents with a lot tree roots etc.). My Garmin said it was 9.7k total. I finished in 36:58 (3:49 pace). I'm 99% sure i came in third, although the unofficial results say 4th:confused: (someone might have ran two laps instead of three...). Number 1 & 2 took off at the 2nd k and I couldn't keep up with them. Settled in a nice pace together with one other runner and beat that guy in a sprint over the last 200m. Possibly could have raced slightly faster the last kilometers, but numbers 1 & 2 were out of reach and I felt confident I would finish 3rd.
My average HR was 173, max 180 (for comparison: my 36:41 10k PB was 178 average, 183 max)
km time distance pace
1 3:33.8 1,00 3:34
2 3:46.1 1,00 3:46
3 3:43.5 1,00 3:44
4 3:44.6 1,00 3:45
5 3:54.0 1,00 3:54
6 3:57.3 1,00 3:57
7 3:49.2 1,00 3:49
8 4:04.3 1,00 4:04
9 3:52.5 1,00 3:53
10 2:33.6 0,68 3:46
Felt slightly under the weather when I got home, but some more food, sleep and hour in a hot tub took care of that. We'll see how the legs feel tomorrow:mrburns:.
Will