24-12-2012, 08:09 PM
TheEd Wrote:don't start off too quick, rather run evenly, trying to push hard on top of base legs would give you the wrong idea of how strong you are
TheEd
ps.. tip .. maybe .. look to start off at the 8 minute fartlek pace
4K time trial done today (unfortunately due to it being Christmas Eve here, all the tracks have been locked up for Christmas and so I ended up doing it on miles 6 - 8.5 of the Half Marathon course I'm aiming for in March. It's not particularly up or down hill, but I would describe it as slightly uphill for the first 2.5KM, down for the next 1, and then flat for the final 0.5. Total time was 17:22, which seeing it's the first time I've run hard for any length of time in 6 weeks, I'm quite pleased with - especially as I was holding back a little in reserve.
500M splits were as follows:
0.5 - 2:10
1 - 2:15
1.5 - 2:13
2 - 2:17
2.5 - 2:13
3 - 1:55
3.5 - 2:05
4 - 2:12
And graph looks like:
http://nikeplus.nike.com/plus/activity/r...2080125995