Running warm up/down 12:44 [2] 2.39 km (5:20 / km) +24m 5:04 / km
shoes: Adizero Boston
Run to start of pancake run with a little extra loop to catch up with Terry who was setting out on a long run.
Running tempo 1:02:23 [4] 15.15 km (4:07 / km) +139m 3:56 / km
shoes: Adizero Boston
Pancake Run 15k at marathon pace. Aiming for 4:10/km which is the pace I want to try to run for the flat first half of the marathon in 2 weeks. Pace felt pretty comfortable but I could feel my calves starting to tighten up within the first 5km which is a bit of a concern. I think I could probably manage 2 hours at that pace, not so sure about 3.
Oscar won the 15k by a big margin in about 51:30 despite losing a bit of time when directed the wrong way. He said he went through 10k in 33 minutes and he looked very comfortable when I saw him at about 11k.
Henry did the 5k and I think I ruined any chance of a good time for him by suggesting starting a few rows back to reduce the temptation to start too fast. They changed the course a bit and the path narrowed dramatically after a short distance so we got stuck at the bottleneck and had to walk for a while which left Henry a lot further back in the field than I had in mind. Not sure what time he ran in the end as he had a timing malfunction.