Monday Rest & Tuesday Tempo
Monday
Took Monday off for the first time in a long time.
Right achilles/ankle/heel felt weak and sore, so took a rest day.
Only had a recovery run pencilled in for today anyway & with SMH half in six
days, thought I would err on the side of caution.
Tuesday
Cool, overcast, showers all day but dry tonight. 6.00pm.
Program called for 4k @ race pace.
Ran 4k warm-up from Newtown to Marion st, Haberfield (hawthorne canal) via Petersham usual route in 18.46. Continued straight into 4k @ race pace. Took bike path along canal, under bridge then past UTS rowers and turn around just short of bridge near Timbrell Park - return back to start at Marion St.
1k 4.01
2k 3.57
3k 3.56
4k 3.47
Gotta be happy with that !! 3.47 was definitely too fast for Sunday but 10 secs slower felt much easier. So Sunday start easy and then fall into 4.00 k pace and with a bit of luck - hold on !
Finished off with 4.5 k jog home via Leichardt, Annandale shops, Camperdown and home in 22.00 mins exactly.
Total 12.5k in 56.29 (13.3k/h ave pace)
2 comments:
Suspect we might around the same mark in the half. My plan is 4:05-08 for the first couple of km, and then adopt the traditional Lane Cove plan of holding target pace on the flats, attacking the downhills and being sensible on the climbs.
sounds like a plan - cya there !
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