Easy Run and Coker Park Session

Wednesday had a nice easy run with Sas from E.Perth up past Ascot to the Garrett Rd bridge and back down the Maylands side, doing 13.92km @4:38 pace HR141 Ca83 bpk653. Felt nice and relaxed on this one.

Thursday evening I did the 1000m flat out, the 3k at 5kpace and the 600m flat out. I was going to do the 200 as well but felt a little tender in the left hammy immediately after the 3k so gave it a miss. Didn't feel it again, but I thought I'd be sensible for a change! Had a good night and did lots of laps before, in-between and after to keep warm. It wasn't too windy but there was a soaking rain all evening.

I ran the 1000m in the Osaka spikes, but changed them afterwards because I didn't feel too in control around the corners on the wet track ; I felt the the heel was slipping outwards, so I had to be a little careful. I also felt like I went lactic almost immediately so it was a tough race, and I had a guy just behind for the first 700m or so giving me the hurry-up. It felt very satisfying to crack the 3 minute mark.

Splits: 33.4  35.2   35.9   36.7   37.1  =  2:58.3   HR173

The 3000m I just rolled through fairly relaxed and comfortable. There were occasions where I had to overtake in about lane 4, so I'm happy that this was very close to 3:20 pace. I knew I was a little behind at the last lap so pushed a bit.

39.0   80.9  82.1   81.5   80.5   82.9    80.1  76.0  = 10:03.0  HR177  (3:22, 3:23.4, 3:17.5)

The 600m was something a little out of my comfort zone but fun to do. by this stage I'd done a bit of running, but I still managed to get something out of the bag even if I was fading fast!

32.6  35.2  34.6 =  1:42.4  HR 166 ( 2:50 pace)

All up tonight I did about 12k with some good efforts in there ; pretty happy with that.