Running race 3:43:34 [4] 38.77 km (5:46 / km) +1901m 4:38 / km
JMC 38km - 4th . Last thing I wanted today was to go out hard and have a shitty last few km with cramping etc, so plan was to keep it very controlled until about 21km and then pick it up from there onwards (basically all flat and downhill).
Ran the first 10km or so with robbie a bit behind the lead pack, but feeling pretty good. Kept it very chilled up the climb making sure to just hike and not run (but still kept with robbie and edson).
Lost some time on the next 7km or so on a very technical and overgrown section. Legs felt good though so was fine with that and feeling confident I could have a really strong finish.
Had two falls around the 20km mark but not too bad.
But then around 3km into the contour section had two really bad falls in the space of a km. Both full on body roll sort of things. Second one caused the legs to seize up, and had to change plans from there on and just try get to the finish without cramping.
Pace was pretty slow after that but managed to finish without anything feeling too bad.
Overall, I think I would have been 4th today in any case. But a bit frustrating that I didn't get to test and see how strong (or weak) I would have felt with a faster last 12km.
Muscles definitely handled today a lot better than at African X, so really really pleased with that. Absolutely no early signs of cramping or any thing before the fall. So basically a semi-frustrating day but happy with how the body felt.
Definitely last race of that sort of length for a while though. Prefer the 20-30kms with a bit more intensity rather than just a long slog.
Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +10m 4:46 / km
Hell yeah I'm claiming that warm up km