Training Log: Badger
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road running||3|| 4:20:40|| 35.89||(7:16)|| 57.75||(4:31)|| 312|
| ||Road/trail runnning||1|| 1:58:23|| 16.01||(7:24)|| 25.76||(4:36)|| 225|
| ||Trail running||2|| 1:46:35|| 13.21||(8:04)|| 21.26||(5:01)|| 133|
| ||Total||6|| 8:05:38|| 65.11||(7:28)|| 104.78||(4:38)|| 669|
Road running warm up/down 15:40  3.0 km (5:13 / km) +14m 5:06 / km
Road running race 39:56  10.0 km (4:00 / km) +5m 3:59 / km
Road running warm up/down 2:48  0.55 km (5:05 / km)
Olympic Park - Civil Service AA 10k race.
First time I'd done the annual Civil Service 10k champs, with a 6-strong team from work (4 to count towards team results). Felt like a very tough race from my perspective, it didn't go well, especially as I'd been hoping for a decent fast race to give me a confidence booster ahead of the marathon - this did the opposite. There was a fairly strong northerly wind which made it very tough running into it, and it was a 4-lap course (FOUR laps!) which was tough mentally, especially with the repeated windy sections and a few nasty little climbs (not sure why GPS says only 5m, I reckon about 50m in total).
I started a bit too quick again (as I always seem to do on 10k races) and by half way into the 2nd lap felt like I was struggling. Went through half-way in a disappointing 19:45, and proceeded to get slower - it soon became a case of trying to hang on to whatever pace I could manage, trying to get to the end as best I could. Eventually finished in 39:56 (so second half only around 2% slower in 20:11) and the splits showed I actually speeded up a bit in the last 2km as I desperately tried to make sure I got under 40 mins. I came 3rd out of the 6 of us from GAD (and it was good to overtake one of the others at the 7km point!).
But still, this was the tenth 10km race I've done (all in the last 4 years) and I managed to set a significant Personal Worst time (previous slowest 39:26), so really not a good day at the office. I can put in the usual excuses - heavy recent training load (average 70 miles/week in last 4 weeks), this not being the main target race, somewhat tough conditions, the course measuring a bit long on the Garmin (10.2km) - but it's still a bit of a confidence knock, to only finish in what I've been training at as "marathon pace" at 4 min/km's, 90 seconds slower than the 10km race I did last month, and a minute slower than the 10km split I did in the half marathon a few weeks ago! Still I've done bad 5/10km races in marathon build-ups before and things have come good for the marathon, so must just put this behind me and forget about it and have faith in the process and the marathon taper to come.
Results - to follow
Trail running 50:55  10.06 km (5:04 / km) +91m 4:51 / km
Trail running 55:40  11.21 km (4:58 / km) +43m 4:52 / km
Road/trail runnning 1:58:23  25.76 km (4:36 / km) +225m 4:24 / km
Home to Richmond Park, long lap, short lap and back.
Road running warm up/down 28:52  6.04 km (4:47 / km) +58m 4:34 / km
Road running intervals 10:29  3.0 km (3:30 / km) +3m 3:29 / km
Road running warm up/down 29:35  5.97 km (4:57 / km) +69m 4:41 / km
Battersea Park. Intervals (5 x 600m, off 1:30 recovery) - splits 2:01, 2:07, 2:03, 2:06, 2:12 (average split 2:06, average pace 3:30 m/km).
Another windy day, with the 1st/3rd/4th ones feeling very easy with the wind behind me, and the 2nd/5th much harder - really struggled on the last one - but good decent average pace overall.
Road running 2:13:20  29.19 km (4:34 / km) +162m 4:27 / km
Home to work. Got the longest run in early this week, rather than at the weekend (as doing a 10km race next Weds) - all felt good with a decent 4.5km stretch at MP in Battersea Park.
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