Running Road warm up/down 17:14 3.3 km (5:14 / km) +6m5:11 / km ahr:136 max:150 shoes: NB 880v10 Blue
As this week is a lower mileage week I decided to do a 5k time trial. So did a few laps warm up with Ron.
Running Road race 17:51 5.0 km (3:34 / km) ahr:175 max:188 weight:90.5kg shoes: Adidas SL20 (Black)
5k time trial. After a couple of laps warm up, change my shoes, did a couple of leg swings and then got into it.
This is the first time trial I have done since about 2013, so I didn't pace it too well, went off a little quick. The pace felt good for the first two laps and then my body realised what I was doing. The final 3k hurt. Lungs were not enjoying the effort, it rain just before heading out, which made the air seem to be clearer than normal, which made a nice change.
Happy with the the time but still think there is room for improvement. I might cut out the ice cream and see if I can lose a little more weight and hope that makes moving at speed a little easier.
Splits: 3:25, 3:30, 3:39, 3:44, 3:33
Running Road warm up/down 9:02 1.23 km (7:20 / km) ahr:138 max:178 shoes: Adidas SL20 (Black)