85km week.
Today, 32k with Rob. We were aiming at an easy 5min/k pace final 30+ pre mara.
0-5k 23:54
5-10k 24:24
10-15k 24:17
15-20k 24:35
20-25k 25:38 (including toilet stop)
25-30k 23:40
Final 2.43k per Garmin in 10:13 - 4:12 per km
Total 32.43km in 2:36:41, av 4:49 per km(Sportstracks)
Really felt quite comfortable. We had to slow ourselves down in the first 15k. Had a 90sec toilet stop around 21k. I had a flat period from 21-23k, mainly heavy legs - breathing pattern stayed nice and comfortable. Picked up thereafter
We wound the last 6k up - 447/443/441/439/430/416, spurred on by catching others ahead of us. I took off for a final 200m sprint, Rob taking the wiser option of continuing the steady pace.
Took a 2k cooldown and feel alright. This run really reinforced my thinking from last week. Perfect race 3:10, realistic 3:15, safety 3:20.
Taper now - 60k this week with 20k on Sunday
Re dinner - Thursday is good, need to have Widi there for some sage advice. Looking to go to a Pasta restaurant near Rob - will give the name in next weeks post
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Re-boot10 years ago
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2 comments:
A solid marathon workout. Agree with your sentiment, 3:20 safely, 3:15 sensible, 3:10 doable. All the best.
Excellent run! as you said on my blog make sure you get a good taper in, thats all that remains from what I can see. no catch-up required (like me). see you,rob,widi whoever at the dinner
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