Training Log Archive: acejaseIn the 1 days ending Jan 20, 2018:
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Saturday Jan 20, 2018 #
7 AM
Running warm up/down 18:40 4.13 km (4:31 / km) +7m 4:29 / km
ahr:139 max:154 shoes: Nike Pegasus Rainbow
Hot morning and run down to park run with Marty and Rob.
Running race 17:57 5.01 km (3:35 / km) +3m 3:35 / km
ahr:169 max:176 shoes: Lunar Racer4 Blue
I figured if had recovered enough from Thredbo week I was a chance for sub 18 today at park run, especially as Rob coming down so could chase him. Pulled out all stops bringing race shoes. Started out hard with rob and first few ks quick. Told myself just needed to hold pace and I would have a buffer for sub 18 time. 3rd k quick too and started to suffer on the dreaded 4th k. Had been trying not to lose focus on the bends etc. Kept Rob in sight but figured he was tracking for 17.30 which wasn't in my range. Started to suffer on Didhams Close uphill during 4th k but pushed through in hope would recover a bit on downhill. Across the bridge into the 5th k and I knew I was pretty wrecked and started thinking wouldnt make sub 18. Tried to keep form and Rob in sight. Looked at watch with not far to go and had 40s so pushed for the line. 17.56 on the watch and a spew after crossing line. Woohoo! PB and after so many 18.0x LakeG park runs finally under 18.
Running warm up/down 17:15 3.34 km (5:10 / km) +46m 4:50 / km
ahr:145 max:156 shoes: Nike Pegasus Rainbow
Happy cool down jog home with marty and rob. Both of them ran very well too. icy pole at end of aprkrun was nice touch.
6 PM
swimming 20:00 [1] 0.5 km (40:00 / km)
Another swim! Whats going on? this one a bit because it was stinky hot.