Easy run and Coker Park 5k PB

Wednesday ran the Maylands Garrett Rd Belmont loop for 13.91km @ 4:33, HR 143 Ca 84, 651bpk. Legs felt a little stiff and tired but the HR was good and they eased up by the time we got to the Garret Bridge. I do love the bit along the river by Belmont even though it's quite hilly. The weather was pretty good and it was a very enjoyable run finished with a coffee at Cobalt.

Thursday evening I went to Coker in absolutely perfect conditions with the aim of rolling through the 3k in ~ 10 minutes and see how long I could sustain the laps. I have been rolling thru the 3k's for a few weeks now with them being comfortably hard so I was quite confident that this would work out, but I was wary of the effect Sunday would have. The 'big clock' was at the finish line which really helped as I could keep an eye on the total time, rather than the individual lap times and just tried to keep the pace even. I managed better than I thought I could and even managed to put in a good final lap to make up most of the deficit to finish in 16:43 by my watch. The 3k split was 10:03.5.

Lap Splits:

36.4 81.1 81.0 80.9 80.9 81.3 81.5 80.4 81.38 80.4 82.2 81.8 73.8 = 16:43.0

Km Splits

3:18.5 3:22.4 3:22.6 3:22.8 3:16.7