Running47:00 8.05 km (5:50 / km) ahr:128 max:142 shoes: R-NB-Gray-460 # 3
R-hamstring still quite sore - having a very hard time keeping up with Angelica & Tom due to the pain. But the pain didn't really worsen at all during the run. Worse at higher speeds though.
Running28:06 4.94 km (5:41 / km) +47m5:26 / km ahr:135 max:148 shoes: R-NB-Gray-460 # 3
Warned up the entire 5k course. Could feel R-hamstring, but it wasn't too bad, so decided to race anyway.
Running race 18:55 4.98 km (3:48 / km) +47m3:38 / km ahr:173 max:179 shoes: R-NB-Gray-460 # 3
5k race - some hills. St. Basil in Kimberton
Same race I ran a few years ago
time good for 2nd place on a getting warm/humid day (was pretty sweaty after just the warmup...)
km splits: 3:31, 3:40, 3:53, 3:59, 3:49
Based on AP climb, this adjusts to an 18:05 (would be PR) at Vdot of 56, which is a VO2_Max pace of 1:24/lap = 21 second 100's, which is precisely what I aim for. So not fast enough to lower this bar yet...
Running warm up/down 8:21 0.88 km (9:28 / km) ahr:116 max:142 shoes: R-NB-Gray-460 # 3