4 PM
Running warm up/down 22:12 [2] 3.99 km (5:34 / km) +2m 5:33 / km
shoes: Nike Free 3.0 Flyknit Orange
About 4 laps around the school plus drills and strides on the oval to warm up.
Running tempo 34:35 [4] 7.73 km (4:28 / km) +49m 4:20 / km
shoes: Nike Free 3.0 Flyknit Orange
Decided to do my tempo run at the Applecross metro series today. Had a tentative plan to head E/SE from the start and then around the North and it looked reasonable when I turned over the map so I went with it. Behind Sten, Harry and Dan Hewitt early on, Dan hasn't been for a few years and is obviously a bit rusty with his punching technique because I had to wait ages for him to punch at the first couple.
By the time I got down to Canning Bridge the others had either turned off or dropped behind so I had a clear road in front of me and was able to settle down to something like the half marathon pace I was aiming for. Wasn't really sure what to do around Pt Heathcote so stuck with my original plan and went 13-14-15 and around the river to 22.
Running past the wedding or whatever it was between 14 and 15 I could have sworn I heard someone in the crowd say "that's Craig Dufty". No idea if I was just hearing things or who it could have been if I really did hear it.
Wondered if I had made a tactical error going this direction as I battled the headwind around to 18 and 22. I think I saw Sten punching 22 but he was a fair way ahead and I guessed he had got at least as many as me. Contemplated going the long way around to 23 to flatten the climb but the steep bit was just out of sight as I left 22 so I stuck with the direct route.
Considered a few different options for the finish but couldn't work out which was best so stuck with my first thought which was 2-20-19-6-5-4. I did go the long way from 2-20 just to avoid turning around. As I came into 5 Sten came in from the other direction but I was pretty sure he was heading straight to the finish whereas I still had to get 4. Thought of following him just to give him a fright but I didn't want to have to run fast enough to scare him so I continued to 4 and came in about 1.5 minutes down.
Probably ran a lot of it at about my intended tempo pace but with enough harder sections when other people were around to make it feel close to a full race effort by the end.
Running warm up/down 7:49 [2] 1.36 km (5:45 / km)
shoes: Nike Free 3.0 Flyknit Orange
About 4 laps around the oval to warm down.