Trails race 27:15 [5] 7.35 km (3:42 / km)
ahr:179 max:192 slept:8.5 shoes: Inov8 X-Talon 212
Kerry Intermediate Cross Country
Kenmare
Ran in conjunction with the Masters, so i'd the old guys to cause trouble today. Same plan as last week, although this week since there were a few less of the faces from the Novices my plan was to stick to George, and I did, like glue!
The apple cart got upset a small bit around halfway through the first lap, when Willie Reidy took off, had been warned about him. Rob also went past myself and George too, but he didn't last long there before we passed him out again. Was happy enough with the pace for the first couple of laps. Then things started to increase slowly. Willie had around 20-30m on us, but that gap started to fall on lap 3 before we passed him on lap 4.
During the 3rd lap I don't think I felt too good, stomach felt a small bit like cramping, but that feeling didn't last long. My HR graph shows a steady increase from the start towards the end. Was wondering what sort of plan George would work today since he knows i've a faster finish. The young lads forced the pace last week so it was more controlled this week.
During the 4th lap we overhauled Willie and put maybe 5-10m into him. I moved to the front at the very start of the last lap, thinking I might be able to slow it down, think it had the opposite effect, things might have speeded up. Then George came past again before I went ahead again. Chopped and changed with him for the back bit of the last lap.
The course was 5 laps of a 1.5km course (slightly shorter than advertised). The course was flat and had a few bends but nothing sharp as the course weaved through gaps in ditches. They'd straw down at the gaps too as they were muddy. So overall it was a nice course.
At the top of the course before the last maybe 400m back to the finish I again moved into the lead and opened up a 2-5m gap. I then tried to maintain this towards the finish. I'd identified warming up where I was going to sprint but changed my plan. I kept George back so when he upped it I matched him. He finished only a couple of metres back but I still had gas in the tank for more speed.
So Intermediate title now added to my Novice title. We also won the team prize so another successful days cross country.
Compared to the Novice this race was definitely run at a slower pace, 3.42/km was the avg pace this week compared to 3.29 last week. Longer course this week has to be factored in. Not much of a difference in avg HR though, only 1bpm less today.