Wednesday had a nice easy run with Sas from E.Perth up past Ascot to the Garrett Rd bridge and back down the Maylands side, doing 13.92km @4:38 pace HR141 Ca83 bpk653. Felt nice and relaxed on this one.
Thursday evening I did the 1000m flat out, the 3k at 5kpace and the 600m flat out. I was going to do the 200 as well but felt a little tender in the left hammy immediately after the 3k so gave it a miss. Didn't feel it again, but I thought I'd be sensible for a change! Had a good night and did lots of laps before, in-between and after to keep warm. It wasn't too windy but there was a soaking rain all evening.
I ran the 1000m in the Osaka spikes, but changed them afterwards because I didn't feel too in control around the corners on the wet track ; I felt the the heel was slipping outwards, so I had to be a little careful. I also felt like I went lactic almost immediately so it was a tough race, and I had a guy just behind for the first 700m or so giving me the hurry-up. It felt very satisfying to crack the 3 minute mark.
Splits: 33.4 35.2 35.9 36.7 37.1 = 2:58.3 HR173
The 3000m I just rolled through fairly relaxed and comfortable. There were occasions where I had to overtake in about lane 4, so I'm happy that this was very close to 3:20 pace. I knew I was a little behind at the last lap so pushed a bit.
39.0 80.9 82.1 81.5 80.5 82.9 80.1 76.0 = 10:03.0 HR177 (3:22, 3:23.4, 3:17.5)
The 600m was something a little out of my comfort zone but fun to do. by this stage I'd done a bit of running, but I still managed to get something out of the bag even if I was fading fast!
32.6 35.2 34.6 = 1:42.4 HR 166 ( 2:50 pace)
All up tonight I did about 12k with some good efforts in there ; pretty happy with that.
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its amazing who you bump into on the internet. I was looking for Coker Park to join up as per recent discussions with you and stumbled on your blog. See you guys soon.
Keryn
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