28-04-2013, 05:33 PM
Hi theEd,
Well today I did the first 10km of the season and actually the first in a long time that wasn't part of a triathlon. Based on how well training has been going for me I went in to the race with and two goals in mind:
1st main goal: beat 37:30 which would at least match my 2km interval sessions
2nd (harder!) goal: aim for sub 37
Unfortunately I didn't get to go sub 37 but at least I did beat 37:30 and went around in a time of 37:18
It was an anti-clockwise course and the first 3 to 4km was into a nasty headwind with strong gusts at times, my idea was to maybe see if I could maintain 3:45min/km until the course turned and we had the wind on our backs. Unfortunately that wasn't the case and at the 3rd/4th km I was running much slower and would be very hard to make that time up. It was a good hard run and conditions were'nt on my side but there will be a next time! Also had a good last km and absolutely buried myself for it
Anyway here are the splits:
1 03:44.7
2 03:47.6
3 03:57.3
4 03:58.5
5 03:46.4
6 03:37.3
7 03:40.4
8 03:41.1
9 03:40.6
10 03:23.1
total 37:18.0
1st 5km: 19:14.5
2nd 5km: 18:03
Wow didn't realise my 2nd 5km was that much faster!
Anyway will spend the next 2-3 days doing recovery runs to get the race out of the legs. After that what do you reckon should I aim to start another round of the plan on Thursday?
Looking forward to the feedback as always
Marco
Well today I did the first 10km of the season and actually the first in a long time that wasn't part of a triathlon. Based on how well training has been going for me I went in to the race with and two goals in mind:
1st main goal: beat 37:30 which would at least match my 2km interval sessions
2nd (harder!) goal: aim for sub 37
Unfortunately I didn't get to go sub 37 but at least I did beat 37:30 and went around in a time of 37:18
It was an anti-clockwise course and the first 3 to 4km was into a nasty headwind with strong gusts at times, my idea was to maybe see if I could maintain 3:45min/km until the course turned and we had the wind on our backs. Unfortunately that wasn't the case and at the 3rd/4th km I was running much slower and would be very hard to make that time up. It was a good hard run and conditions were'nt on my side but there will be a next time! Also had a good last km and absolutely buried myself for it
Anyway here are the splits:
1 03:44.7
2 03:47.6
3 03:57.3
4 03:58.5
5 03:46.4
6 03:37.3
7 03:40.4
8 03:41.1
9 03:40.6
10 03:23.1
total 37:18.0
1st 5km: 19:14.5
2nd 5km: 18:03
Wow didn't realise my 2nd 5km was that much faster!
Anyway will spend the next 2-3 days doing recovery runs to get the race out of the legs. After that what do you reckon should I aim to start another round of the plan on Thursday?
Looking forward to the feedback as always
Marco