06-07-2013, 12:09 PM
TheEd Wrote:no track session this week .. nice to hear you feeling good, now to convert it into a decent race
on Tuesday you can do 3 x 6 minutes at 75% effort max with 2 minutes easy in-between
then roll it down to the race
over to you
TheEd
Hi Ed,
Was a really positive race yesterday. It was very hot, so the time wasn't spectacular, but I paced myself really well - and beat a guy who always goes past me in races. Last year he beat me 2 times from 3 races (including doing a 89 minute HM when I did a 92), and this year has beaten me in 3 out of 3. Until yesterday - I put 30 seconds between us yesterday so am really positive about where we are going :laugh:
I also, at the advice of a friend, did not look at my watch at any point during the race, and just ran as fast as I felt I could. Really pleased with the following splits:
1 3:46 -- 3'46"/km
2 7:49 + 0:17 (-8%) 4'03"/km
3 12:03 + 0:11 (-5%) 4'14"/km
4 16:30 + 0:13 (-6%) 4'27"/km
5 20:57 + 0:00 (0%) 4'27"/km
6 25:34 + 0:10 (-4%) 4'37"/km
7 30:06 - 0:05 (1%) 4'32"/km
8 34:49 + 0:11 (-5%) 4'43"/km
9 39:32 + 0:00 (0%) 4'43"/km
10 44:10 - 0:05 (1%) 4'38"/km
I've got four weeks now until the next 10K, over the same course, and I know the runner I'm targeting next time (I stayed with him until 5K but he then put a minute on me after that)...
What should I look to do next week, before starting the cycle?