Started the the knowledge that I had some recent calf niggles that I thought were solved but not been fully tested although the half at SMC last week mae me think it was right at least for that distance and better than Canberrra. So I was not sure how to pace this one.
Decided that 3.20 was maybe possible if there were no problems (as it turned out there was no calf or other problems so hopefully that is over). So started with the thought of running 8 x 5k in 23.30 for a 3.18 or so finish. Managed to stay on pace for 5 - ran through 25k in 117.47 and pace was 117 minutes and 30 seconds. Then ran 3 x 5k in an average 25.37 or so each adding 6 minutes and finished in 3.25.30 or so.
5k splits : 23.09/23.05/23.46/23.47/23.58/25.03/25.58/25.52/10.40.
Half in 1.39.45/1.45.45 about a 6% drop off in the second half. Gave myself a chance of 3.20 but just fell off in the last 15k.
Never felt fatigued or tired just a marginal but even dropping of about 2 minutes per 5k for the last 3. Could have been the humidity which was quite high all through the race.
Decided that 3.20 was maybe possible if there were no problems (as it turned out there was no calf or other problems so hopefully that is over). So started with the thought of running 8 x 5k in 23.30 for a 3.18 or so finish. Managed to stay on pace for 5 - ran through 25k in 117.47 and pace was 117 minutes and 30 seconds. Then ran 3 x 5k in an average 25.37 or so each adding 6 minutes and finished in 3.25.30 or so.
5k splits : 23.09/23.05/23.46/23.47/23.58/25.03/25.58/25.52/10.40.
Half in 1.39.45/1.45.45 about a 6% drop off in the second half. Gave myself a chance of 3.20 but just fell off in the last 15k.
Never felt fatigued or tired just a marginal but even dropping of about 2 minutes per 5k for the last 3. Could have been the humidity which was quite high all through the race.
2 comments:
It was good to catch up again Ray. That's a great time, most people seemed to do 5 to 10 minutes slower than expected. The hunidity was a bit unusual for this time of year so sub 3:20 was certainty if not for that.
Good run Ray considering how the humid the morning was.
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