Coker Park 1500m and 5k

The plan tonight was to run the 1500 hard and the first 3 of the 5 around 3:20 pace and the last two at 3:30 pace - my intended 10k race pace. Conditions were fairly good, but a little windy in the 1500m.

52.2/73.4/73.8/74.2 = 4:33.6 (800m split 2:24, 1km split 3:01)

Happy with that, lost a bit of leg strength in the last lap, I think the wind took it out of me. Pleased with the fact that I didn't drop off in the 3rd lap like I did last time. Plus, it's a PB by about 3 seconds.

The 5k went pretty much to plan, running the 3k in 10:09 and finishing in 17:02. I was really wary of pushing too hard, because I want to save myself for Sunday's 10k, however I did push a little on the last lap to try to get under 17 minutes, as a test of my leg strength and my fatigue level at that point, so I think I passed the test, but just failed to bring the time down enough. I had Michael Mezzatesta sitting in my back pocket for the whole thing which definitely kept me honest. HR was good, only 175 average, just a few more than a tempo run and a healthy cadence of 90. I wore my new Musha shoes which will be strapped on on Sunday as well.

3:21/3:22.4/3:24.9/3:31.3/3:22.5 = 17:02.5

Enjoyed myself tonight, a PB and a strong 5, as did Kate S, smashing her PB by over a minute in the 5K. Sas came out and did the 1500 and 3000, and had a good night as well - first time at the track for a looooong time, and it didn't flare up the knee at all, so excellent news there.

Coker Park full results