9 AM
Road warm up/down 7:52 [3] 1.29 km (6:06 / km)
ahr:139 max:148 shoes: New Balance 890 v6
Bit worried about right calf rather than left at the moment. But feeling ok this morning.
Road tempo (Buggy) 19:54 [4] 4.88 km (4:04 / km)
ahr:171 max:186 shoes: New Balance 890 v6
4.06
4.15
4.03
4.06
3.52 (pace)
Stated on the line today rather than further back. Definitely a more sensible option. Had a few people come by me in the first lap but took a few of those places back on the 2nd and 3rd laps. Some of those definitely paid for a quick start.
Had 4.15 on the virtual partner. Got ahead of it on the first lap and then stuck to the pace for the 2nd kilometre. Had a target in front of me on the 2nd lap and then Seamus & Tony passed on the 2nd lap so tucked in behind them.
Turned the last corner with them not too far in front and with the legs feeling ok I took the decision to sprint! Gained on the lads but they increase their pace too. I didn’t force the issue so didn’t put more effort in. There was a chap gaining on me before the home straight so that kinda got me a bit motivated, not losing a place to him spurred me into sprinting.
Happy to break 20. Erik stayed away for today’s run. Probably had 1 too many layers on, was warm when I finished.
Road warm up/down 10:02 [3] 1.53 km (6:32 / km) +5m 6:26 / km
ahr:138 max:153 shoes: New Balance 890 v6
Told Erik I’d take him back to the car via the horses. Not that he understood but kept my promise. Easy warm down. Legs feeling ok with some tightness in the calves.