Training Log Archive: markgIn the 1 days ending Jun 9, 2018:
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Saturday Jun 9, 2018 #
8 AM
Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Salomon Sense Ride
10min warm-up and a short cool down with Tamsin.
Running race 18:58 [4] 5.0 km (3:48 / km) +60m 3:35 / km
ahr:172 max:177 slept:6.5 shoes: Salomon Sense Ride
Coombs Parkrun, 2nd in 18:58 on a cool, gloomy and soggy morning. Fastest time since an 18:22 Ginninderra Parkrun way back in July 2016 and 57s faster than I ran here 7 weeks ago! Nice to be heading in the right direction again! Tamsin had a great run into 4th overall!
Started pretty fast with a couple of other guys and kept pretty solid through the first km, where I checked my watch to see how badly I'd over-cooked it: 3:38, a fair bit faster than the last one, tried to forget about it and just try to keep it feeling easy. Kept the pace okay through to 2km, mostly downhill, but then started to feel pretty heavy in the legs through the turn-around and started to slowly drop off the winner. Pace dropped 10s/km in the 3rd km. Managed to limit the damage and even pick the pace up again in the final km.
HR average was sort of low for me in a 5km, I would expect high 170's, my legs just didn't seem to be able to drive the intensity up today. I was trying to keep the new running form up later in the race but the hips and quads didn't want to do the extra work.
Started pretty fast with a couple of other guys and kept pretty solid through the first km, where I checked my watch to see how badly I'd over-cooked it: 3:38, a fair bit faster than the last one, tried to forget about it and just try to keep it feeling easy. Kept the pace okay through to 2km, mostly downhill, but then started to feel pretty heavy in the legs through the turn-around and started to slowly drop off the winner. Pace dropped 10s/km in the 3rd km. Managed to limit the damage and even pick the pace up again in the final km.
HR average was sort of low for me in a 5km, I would expect high 170's, my legs just didn't seem to be able to drive the intensity up today. I was trying to keep the new running form up later in the race but the hips and quads didn't want to do the extra work.