John Gilmour 10K / long run / cycle

Conditions were pretty good for the run, it started at 7:15pm, although the wind on the back straight was a little gusty at times. I ran pretty even splits, aiming for 84's to finish in 35 minutes. Emily Loughnan caught me after 5 laps or so and I overheard that they were shooting for 1:22 laps. I thought that was a bit hot for me but I'd try to stick with them for a while. It worked for a few laps, but I think she blew up after about 10 laps because we went 82, 83, 84, 85, 86.. it started to get too comfortable so I had to go, and ended up running the rest by myself - finishing just behind Ross Langford. I hit 6k exactly on target but by 8k I was 5 sec over - that 2k and the one after was real mental struggle. Managed to salvage 3 seconds or so in the last two ks (in the last lap, really) to finish in 35:02.

82.1/82.9/83.1/83.7/84.4 = 6:56.2
82.5/83.2/84.1/84.9/86.0 = 7:00.7 (13:56.9)
84.9/84.0/84.4/83.8/85.3 = 7:02.4 (20:59.3)
84.7/84.9/85.3/85.6/85.7 = 7:06.2 (28:05.5)
84.4/85.3/85.3/84.2/78.1 = 6:57.3 (35:02.8)

Jockster had a great night, pulling out a massive PB, and this less than 3 weeks after a 3hr Rottnest marathon- impressive and astonishing running.

Continued the tough weekend by doing a 22.4km (4:55min/km HR148 Ca84) run on the soft sands of the Munda Biddi trail in Pickering Brook with Sas on Saturday morning (map). Lovely run, lovely conditions, but coming back up the trail on good hills with pea-gravel lain on soft sand was very tough, my legs really died. When we got to the Carinyah campsite, I think both of us would have liked to stop and get out the picnic basket. Sadly, not having one, we had to content ourselves with a Choc Gu and some rainwater and then pressed on. I think I was depleted not only from the track run but the fact that I pretty much went without a meal the night before. Completely shot once we got back to the car ; I had three bananas and a litre of water and felt heaps better. Went for a coffee and brekky in Kalamunda and felt better still !

Took a day off running on Sunday and went down to Perry Lakes help out and to watch Kim run the short race at the Founders 10 miler ; it was fun catching up with a few people I haven't seen for a while. Also saw a bunch of people racing who had run the 10k on Friday night. Nuts....

In the afternoon I decided to test out the bike legs and went for a 47k excursion down to Anketell Rd and back on the freeway bike path. I was pleasantly surprised that I hadn't lost my bike legs even though I haven't been on the bike since July! Average speed was 30.4km/h although it was 28km/h heading south and 33km/h coming back. HR was 133bpm for both laps. I was very conscious of using my legs evenly - pulling and pushing rather than just using my quads as I am prone to doing. I found the numb-bum syndrome passed when I did that and it always makes cycling that much easier! Glutes where extremely fatigued when I finished - which was very pleasing!