JK's intervals group had the Christmas 'party' today which took the form of a 3k time trial followed by a sausage sizzle.. it was run in two groups, the sub 13 and over-13 minute races. After a decent warmup in which I felt decidedly average and the usual Tuesday afternoon stomach issues, race 2 started at about 6:20 in cool but blustery winds (21° S32/50). Jack di took the early lead and I was 2nd for 5 laps, and then he ran out of juice/commitment and I just kept the pace going finishing first in a relatively comfortable 9:57. Not sure what happened to all the young guns.... definitely harder on soft grass/sand - and it's not flat either - but I was very happy with how it went.
37.3/79.1/78.4/79.7/81.8/81.7/81.9/77.6 = 9:57.5 ( 3:14.8/3:22.3/3:20.3 )
Wednesday morning did an easy run from Zamia to Nedlands & back, followed by coffee at Zamia. Very nice conditions for running (and hanging around in the park). 8.12km @4:35 HR142 653bpk.
Thursday am did the usual easy around the Perth bridges in sunny conditions but the wind was quite cool ( 14° ESE19.26) followed by drills and Atomic coffee (9.59km @ 4:49 HR136 656bpk ).
Coker Park this evening, I'll race the 800m, do the 3k @5k race pace and then have a go at the 200m. Seeing as this week has been a little easier I hope the legs are a bit fresher tonight.
Just Reflect
7 years ago
1 comment:
And the Winner! is Sugar. pretty consistent with that 79-81 secs laps.
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