Monday: Rest day (first day for three weeks when I didn't do anything!)
Tuesday am: 8.4km Fraser Ave/LawWalk/Sticky Beaks (map) 4:27 pace HR 151
Tuesday pm: WAMC intervals (400m/85m jog/400m/85m jog; 2min rest)x2 ; 4x400; 90sec ; (400m/85m jog/400m/85m jog;2 min rest)x2 - lead guy short changed us on the rests so very tough session - would have been tough anyway given heavy legs from the weekend. 79; 80; 76; 78; 73; 73; 74; 74; 78; 80; 76; 76.
Wednesday: Home to King's Park and back bike ride (1h04)
Thursday am: 9.6km easy 4:28 pace HR 148 C 84
Thursday pm: 8.4km easy 4:21pace HR 155 C 84
Friday : Short Intervals at Perry Lakes track ; 2k warmup; 5x400 ; 4x100 77; 1.2k cooldown - 74; 72 ; 73; 68 ; 16 sec for 100m
Saturday: Taper run for DWP race from Zamia around the top of the park back to Zamia past the DNA tower -6.9km at 4:37 HR 145 C 84 - felt a little tough...
Sunday: WAMC DWP race (map) (results)- conditions were relatively cool but a fairly strong SSE wind which made running south on the mount pleasant side pretty tough. Ran the first lap with Felipe who provided good incentive to stay on pace! He fell back just after the first lap, but not too far - I could hear the footfalls behind me over the Mount Henry Bridge... Happily the others that were in front (some of whom I felt we were catching) dropped into the finish chute after 1 lap, except Sam May who I saw disappearing up Regent Way as I was coming under the bridge. Managed pretty even pacing around 3:45 hitting 10k at 37:27 and finishing 2nd (!) in 56:24 (HR 179, C 90). First WAMC silver ( have one gold after pulling a Bradbury at the '08 Christchurch 5k and a few bronze). Sas picked up first place in 1:02:18 after mis-judging the pace on the first lap in just over 30 minutes and putting a real gutsy effort to do the second in 32 minutes. Georgina McWhae was in 2nd place and was couple of minutes behind.
Km El. Time Lap Split (based on WAMC markers)
1 0:03:43 0:3:43
2 0:07:24 0:3:41
4 0:14:53 0:3:43
5 0:18:39 0:3:46
6 0:22:31 0:3:45
10 0:37:27 0:3:44
12 0:45:15 0:3:46
13 0:49:03 0:3:48
14 0:52:48 0:3:46
15 0:56:24 0:3:36
The week ahead: time to put in some solid miles ahead of the City Beach race on December 14 when I'll probably run short on the Saturday again. Brooking Road beckons.. It'll be good to get the race out of the way - I've run 4 races since the coolnight classic on 5/11! ; good results but I'm stressing about the low kms! 250 in October and 290 in November. On a positive note I'm starting to see the cadence on the easy runs come up to pre-Perth Marathon levels (at last!)
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