Running (road)46:20 4.64 km (9:59 / km) +47m9:30 / km ahr:49 max:88 shoes: Asics GT 1000
Going to the race in the park. Some jogging and some walking. Lovely morning out.
Running (road) warm up/down 12:25 1.96 km (6:20 / km) +1m6:20 / km ahr:133 max:155 shoes: Asics GT 1000
Warm up, few dynamics and strides on the road to loosen up. Feeling a bit tight after the gym and climbing yesterday but not too bad.
Running (road) race 41:35 10.02 km (4:09 / km) +54m4:02 / km ahr:87 max:156 shoes: Asics GT 1000
10km Mo run.
I decided I would go out and try to do the 40 mins that I wanted to do and see what happened. Kinda knew it would be super tough going by my interval speed but why not try. Also it was a relatively tough course with the hill out of the furry glen and a bit of a drag up furze road
1: Started out a bit far back in the group as I had no idea where I should be. Sat a the pace I though I should be doing. 3:57 perfect
2: Kept going, little hill at about 1.5km starting to find the group of guys I wanted to be running with. Still feeling good, 3:57. Excellent
3: This had the big down and uphill. Knew it would make or break me. Thought I had to keep the pace close to 4 min/k. Did a little bit of fighting passed out some orange guys and the blessington lakeside fella who stopped to tie his shoelaces. This is also where I started to catch up with the back of the 5k runners. 3:53! with the hills, oh?
4: Gina was here cheering me at the top of the hill which was nice. Weaved my way around the 5kers and suddenly realised I was not feeling so good. Hung on as much as I could. 4:16, ah this is why the hill was a bad thing. Had no idea who was around me due to the mess of 5k people.
5: was still very close to the 4 min/k mark average, only 4 seconds over so I thought if I could bring the pace back down I could still do it. Tried up the straight and tried 4:07. Starting to get sore now. Just ran a 5k PB, only just though. That might be bad?
6: start of the second lap, 5kers gone. So were all the 10kers for no apparent reason. Was completely along except for some guys off up the road who I knew would be close to the 40. Tried to do something about staying near them but nothing happened. Orange guy came past me at the 6k mark, 4:11
7: Keep fighting to hang onto orange guy. Gina cheering here again was useful but orange guy pulled away on the slight climb. 4:12
8: back to the hilly section and me fighting. Fought well, took a little relax on the downhill but handled the climb well, 4:11
9: or so I thought. Came to a standstill, metaphorically. Lungs burning people passing me out trying to up the pace but nothing. Suffer suffer suffer, 4:38!!!! oof
10: Back to Gina who ran along beside me for a while. I was giving it my all to stay with the guy who had just passed me and not let anyone else past. One guy came past and then I tried to hang onto him. Just about did. Pushed a bit and had a small increase in pace near the end but he had some life and stayed ahead of me just. 4:08
Happy enough really. The 40 mins was a high ambition especially with the hill. Learned a lot though. The hill is not the hard part, it's the bit after the hill. Had I kept the pace lower (maybe 10s slower for the k) the first time up the hill I think I could have been maybe 30s faster on the rest, or a 20s faster time. Maybe. Somewhere to start in any case. Also not being just at the end of a sickness could help a lot.
HR monitor is a bit nonsense really, have to get that sorted.
Running (road) warm up/down 10:56 [2] 1.8 km (6:04 / km) ahr:61 max:69 shoes: Asics GT 1000
jog home with Gina. Some of the way. It was a nice day so we walked some of it and ate my free things. The coconut water was awful.