31-07-2010, 03:40 PM
Hey Ed,
I got a new PB of 40:27 !!
The race went really well and my only regret is not starting with a faster pace. I felt strong throughout, but I didn't want to push my pace too much below 4:00 to make sure I wouldn't break. There was also a hill to climb in the 10th km so I needed to keep some energy for that one. The weather was perfect and there wasn't too many people which made it enjoyable. The only difficulty was that the course was a 5km with a short dog leg that we had to do twice, so in total we had to turn around a cone 7 times. Still I'll take that over hot weather any day 
Lap Times:
1k - 3:55 (downhill)
2k and 3k - 12:09 (small uphill)
4k - 4:02
5k - 4:20 (uphill)
6k - 3:58 (downhill)
7k - 3:57
8k - 4:09 (small uphill)
9k - 3:53
10k - 4:00 (uphill)
1st 5k - 20:26
2nd 5k - 20:00
This program is really paying off! I beat my PB from last year by 4:30 after 5 cycles (or 4.5 because of injury). Thanks for the help along the way Ed. Part of me really wants to continue training for the 10k now that I'm so close to 40min, but that will have to be next year's goal. Now I'll take a bit of a break and start the marathon training after.
I got a new PB of 40:27 !!
The race went really well and my only regret is not starting with a faster pace. I felt strong throughout, but I didn't want to push my pace too much below 4:00 to make sure I wouldn't break. There was also a hill to climb in the 10th km so I needed to keep some energy for that one. The weather was perfect and there wasn't too many people which made it enjoyable. The only difficulty was that the course was a 5km with a short dog leg that we had to do twice, so in total we had to turn around a cone 7 times. Still I'll take that over hot weather any day Lap Times:
1k - 3:55 (downhill)
2k and 3k - 12:09 (small uphill)
4k - 4:02
5k - 4:20 (uphill)
6k - 3:58 (downhill)
7k - 3:57
8k - 4:09 (small uphill)
9k - 3:53
10k - 4:00 (uphill)
1st 5k - 20:26
2nd 5k - 20:00
This program is really paying off! I beat my PB from last year by 4:30 after 5 cycles (or 4.5 because of injury). Thanks for the help along the way Ed. Part of me really wants to continue training for the 10k now that I'm so close to 40min, but that will have to be next year's goal. Now I'll take a bit of a break and start the marathon training after.