05-02-2017, 02:45 PM
Hi ed,
My week went as follows:
Tuesday: With work etc I didn't feel like doing anything so I decided to do a few exercises, core & light upper body weights. Finished off with stretches & roller.
Wednesday: Football, tough 90 minutes which we eventually won but a very physical encounter with a lot of running.
Thursday: Very sore today so I repeated Tuesday.
Friday: Took the kids for a very slow 3k, almost walking pace
After that I did another easy 30 minutes with 6 x race pace.
Saturday: Race day, after a stormy few days the weather was perfect. About 15 degrees with a light wind. Practically freezing for Dubai.
Final time 40:21 - 9.87km - 4:05 avg - 160bpm
Mile 1 6:46/4:12 - 152bpm
2 6:41/4:09 - 171
3 6:38/4:07 - 167
4 6:41/4:09 - 159
5 6:33/4:04 - 156
6 6:23/3:58 - 155
I tried to stay controlled for the first lap & reigned myself in when the pace picked up. On the 2nd lap it started to hurt a little but I'd had the same person about 50 yards in front of me for the whole race. He spurred me on to pick up the pace, I got alongside him at km 9 but then he opened the gap again. I eventually beat him with a 200m sprint to take it by a nose. 9th overall & 3rd in the 35-39 age group which meant I got a trophy. My first in about 25 years.ðŸËâ¬
My week went as follows:
Tuesday: With work etc I didn't feel like doing anything so I decided to do a few exercises, core & light upper body weights. Finished off with stretches & roller.
Wednesday: Football, tough 90 minutes which we eventually won but a very physical encounter with a lot of running.
Thursday: Very sore today so I repeated Tuesday.
Friday: Took the kids for a very slow 3k, almost walking pace
After that I did another easy 30 minutes with 6 x race pace.
Saturday: Race day, after a stormy few days the weather was perfect. About 15 degrees with a light wind. Practically freezing for Dubai.
Final time 40:21 - 9.87km - 4:05 avg - 160bpm
Mile 1 6:46/4:12 - 152bpm
2 6:41/4:09 - 171
3 6:38/4:07 - 167
4 6:41/4:09 - 159
5 6:33/4:04 - 156
6 6:23/3:58 - 155
I tried to stay controlled for the first lap & reigned myself in when the pace picked up. On the 2nd lap it started to hurt a little but I'd had the same person about 50 yards in front of me for the whole race. He spurred me on to pick up the pace, I got alongside him at km 9 but then he opened the gap again. I eventually beat him with a 200m sprint to take it by a nose. 9th overall & 3rd in the 35-39 age group which meant I got a trophy. My first in about 25 years.ðŸËâ¬