Saturday, ran with Sas on the Garret Rd Maylands Ascot Loop with a bit extra thru E.Perth to make it 17.69km @ 4:44 pace (HR 140, 662bpk), the furthest she has run for 4 months. Seemed to pull up very well too so that's great news. We got a little wet and blown around for the first 5k or so but it was prety good conditions after that.
Sunday I did the WAMC Wally Cairns XC 10k (map), another foray out of my comfort zone. This is a challenging run on fairly soft sandy track with a fair bit of hill (~75m per lap) thrown in for good measure. My goal was to run fairly hard but leave something in the tank for next weekend, so a ran a hard first 5k (18:04 ) and eased up in the second lap (19:52). My quads were really burning by the time I got to the top of the hill the second lap, so I was happy to ease off a little, recover, and bomb down the trail again. The footing was much softer coming down the hill so I was glad the course was in the direction it was. Going up that way would have been murder. I found myself coming second by the time I got to the top of the hill on the first lap and never saw another soul after the guy just behind finished at the 5k. Just as well I was there, he was about to head off up Lovekin Dr instead of continuing on the trail! He took a few shortcuts on the bit around Zamia as well... The guy who won the 15k was miles ahead and I was a fair way ahead of the next runner. Finished in 37:57 (I think I was the first home in the 10k), so a good result.
3 comments:
Excellent run. Sub 38 on the soft stuff is great going. Do you have a target time for Sunday?
I'd love to go under 44... that's the target anyway, we'll see how the endurance is on the day! Yesterday will have helped.
OK - I definitely have to make sure that I go out no faster than you.
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