Coker Park Mile and 3000m

Pretty windy at the track tonight (SSW30/39) but at least it was dry and cool (14°C 52%RH) . I had a pretty good night with a decent mile and felt really strong in the 3k, running a good time without really bending my back. I'm surprised because I was feeling a little tired and sore after the track session on Tuesday so wasn't expecting much.

The mile started getting tough after a couple of laps because the wind in the home straight was really picking up and it was a real effort just to maintain the pace. HR175 Ca 94.

73.5/73.5/76.0/73.9 = 4:56.9

The 3k started about 20 minutes after the mile, and there were some strong runners (including Michael Mezzatesta who ran 17:18 at the Freo 5k on the weekend, and Andrew Brooker who's run some serious times on the track)  so I was expecting a bit of a group but it failed to materialise after they dropped off after 4 laps or so. I felt great, just maintaining the pace without having to dig at all and finished strongly - too bad it wasn't a 5k!. HR 178 Ca91.

37.0/80.8/80.8/80.1/79.8/80.5/78.1/76.9 = 9:54.0 (3:18.6/3:20.0/3:15.4)


Friday am did a short recovery run from home to Canning Ave and back, 5.8km @4:46, HR 141 Ca85 673bpk. Stunning morning - if it had been windy and raining I would have stayed in bed, but given the bright sunshine and crisp conditions I felt an obligation to the weather gods to get out there...