Well another cool and windy evening greeted me down at the track. Met Simon and the 'gang' down at Perry Lakes and the 20min warm-up (3.63km) went quickly as Todd Ingraham regalled us of his Berlin marathon stories and his excellent result (2.23). After some stretches and strides I set off, knowing that around 1.24/400m would be around 3.30min/k, my 5k pace.
Here are my times per lap:
Laps 1-10: 1.20, 1.20, 1.20, 1.20, 1.21, 1.19, 1.19, 1.20, 1.19, 1.20,
Laps 11-20: 1.20, 1.19, 1.21, 1.19, 1.22, 1.22, 1.22, 1.24, 1.25, 1.22
I ran the first 10-12 in good control concentrating on a relax breathing and relaxing my shoulders. From laps 12-17 things got tougher although I managed to maintain my breathing/stride cadence. The last 4 laps were not much fun at all, with the last 100m of each lap (into the wind) a real grind.
I finished the session feeling stuffed. My legs felt heavy but after a 20min warm-down (3.83km) they felt allot better. Overall I am really pleased with the session and am now intrigued as too how my body will react to the work in a few days time, especially on Thursday when I have my tempo run.
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good session!...gotta love that Freo doctor at perry lakes,Ive pushed into it many a time over the last two decades.
ReplyDeleteHeinrich did Berlin also this year (another Perth blogger see Epi's list or mine),and thats an awesome effort from Todd. Good to hear he is still right up there.
pretty solid warm up and warm down too, so all up almost 16k there, with the faster 8k being the main focus. Admire that!