40:44 - pretty much as I'd predicted, and a small PB.
Ran each of Tues to Fri - MP,Slow,Fartlek,Slow. Total about 40k
Felt pretty good beforehand, brief warmup with Rob and TS&TF
Went out too hard (surprise!) 3:39, 3:51,3:59 to be 11:31 at 3k
Slowed down but still halfway in 19:41. Then ran 4:07, 4:12, 4:10, 4:05, 4:05.
10.1k by Garmin.
Rob had a great run, breaking 40min for the first time. TS&TF just behind him, slowed by a stitch.
Now to focus on some longer stuff and bigger mileage. Next 'race' will hopefully be the offroad 42k end april, then Challenge 10k end May, Freo Half June and Perth Marathon July.
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1 comment:
Well done Epi!
In fact, excellent effort all round. Seemed to have been a great day for everyone who had been running. Standing at the end of the chute, I certainly saw plenty of smiling faces (ok, & a few tortured ones).
Your program seems to be working out quite nicely.
Just make sure you don't run into injury problems. At the rate you're pacing yourself though, that should not happen.
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