Coker Mile and 3k

The plan tonight was to race the mile and roll through the 3k comfortably hard. Conditions were cool and dry with a bit of wind coming into the home straight. Tonight we had the big clock at the finish (and we finished at the finish line not the 100m mark!) which makes a big difference. One thing I've noticed about coker is that it's tough on the throat when the air is a little dry - there must be something in the surface that irritates the airways a bit.

Mile went well - 72.5 for the first 409m, then 74.8, 76.1 and 72.7 to come in at 4:56.1 which I'm pretty happy with.

Hung around for a bit and before I knew it the 3k was upon us ; I hadn't really done any warmup but I was only going to roll though it so not to concerned. Ran the 200-600 really soft (84 seconds) so spent the rest of the run trying to pull that back because I wanted to run just under not just over 10 minutes for a change. Had to put in a quick last lap to make it ; it was an interesting way to run a 3k, not one I'd really recommend. I probably did it a little harder than I'd like but the HR average was 4-6 beats lower than the last two '10minute' 3k's.

Splits were 40.3  83.8  79.9  81.3  80.6  79.3  80.0  72.1 = 9:57.3 (3:24 3:21.5 3:11.8)