Parra 8K on a Hot Double Day....
FRIDAY 22/12/06, 9AM, 8.25K (42.19, 5.13min/km), WEEK TO DATE 53.5K, 7 HOURS SLEEP ASICS 1100
Ran to work to collect the Kombi. Legs felt a bit off, but ground through the run okay on a warm morning. Didn't try to push too hard.
FRIDAY 22/12/06, 1PM, 13K (2K warmup, 8K race, 3K warmdown), WEEK TO DATE 66.5K, ASICS 1100
Hot day in Parra Park for the weekly race (about 30 degrees, but no shade made it worse). I got through an ordinary 2K warmup and figured that with the tiredness from the last 36 hours plus the heat I'd do well to keep under 4.30min/km today.
Was in fifth place early on and battling in the heat; debated taking the short option (5K) and watched the first three runners take that choice, then the guy ahead of me elected to keep going for the full 8K and I wondered if I could beat him. Drew to within 10 metres of him at around the 5K mark; then I started to overheat and dropped off in the last 2K of the run and finished in 36.25, 4.30 pace, two minutes slower than last week. Did a very slow warmdown.
I was still hot all afternoon; kept sweating at work and didn't feel better till the cool change came through around 9pm.
Splits for the race:
1K 4.21
2K 8.43 (4.21)
3K 13.16 (4.33)
4K 17.43 (4.27)
5K 22.12 (4.28)
6K 26.39 (4.27)
7K 31.18 (4.39)
8K 36.00 (4.41)
=8.1K in 36.25, 4.30min/km
Ran to work to collect the Kombi. Legs felt a bit off, but ground through the run okay on a warm morning. Didn't try to push too hard.
FRIDAY 22/12/06, 1PM, 13K (2K warmup, 8K race, 3K warmdown), WEEK TO DATE 66.5K, ASICS 1100
Hot day in Parra Park for the weekly race (about 30 degrees, but no shade made it worse). I got through an ordinary 2K warmup and figured that with the tiredness from the last 36 hours plus the heat I'd do well to keep under 4.30min/km today.
Was in fifth place early on and battling in the heat; debated taking the short option (5K) and watched the first three runners take that choice, then the guy ahead of me elected to keep going for the full 8K and I wondered if I could beat him. Drew to within 10 metres of him at around the 5K mark; then I started to overheat and dropped off in the last 2K of the run and finished in 36.25, 4.30 pace, two minutes slower than last week. Did a very slow warmdown.
I was still hot all afternoon; kept sweating at work and didn't feel better till the cool change came through around 9pm.
Splits for the race:
1K 4.21
2K 8.43 (4.21)
3K 13.16 (4.33)
4K 17.43 (4.27)
5K 22.12 (4.28)
6K 26.39 (4.27)
7K 31.18 (4.39)
8K 36.00 (4.41)
=8.1K in 36.25, 4.30min/km
posted by Mister G at 11:51 pm
1 Comments:
Hey G
Just want to say a big
*** MERRY CHRISTMAS ***
to you and Melski.
Will no doubt catch up when I spot you lurking in some shopping centre carpark in 2007.
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