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Just before completing one lap (7.5km) at Deepwater Point
(Photo by Rox) |
Race report:
Very happy with this race. Didn’t feel like I could run much quicker but felt pretty strong throughout. 3rd km is a bit questionable as I lost satellite signal under Mt Henry Bridge so hit lap when I hit the 3km marker (which came out as .89km) and have edited to bring up to 1km.
The lead pack (both 15km and 7.5km which started together) was too quick for me and I ended up running on my own in between the lead pack and the next pack of runners. Only really impacted on the stretch between the start/finish and Mt Henry Bridge although after the first 7.5km lap, I could only see one runner in front of me (Tommy Lovekin) even though I was in 6th position.
I was maintaining pace ok and went past the 10km marker in 36:33 (which is only 5 secs slower than I ran the 10,000m at John Gilmour although I think it may have been slightly off given my Garmon splits) and then kept it going up the stretch to Canning Bridge. Tommy started looking with about 4km to go but he had about 250-300m on me and even though I pegged it back to about 10 secs by the finish, I never got close enough to feel like a really big concerted push would get me up to him.
I would have been happy with anything under 56:30 so 55:34 is a great result especially given that it was a a bit windy.
Good to catch up with few people and it was nice to see Clown run well in the 7.5km despite his injury worries.
Below are my splits from Strands.com (the 4:26 at the end is just the last 20m as measured by my Garmin)
Week summary: My mileage was down at 112km last week because I did a mini taper Thursday - Saturday. Early in the week was pretty standard except for skipping my PM recovery run on Tuesday. I had done a 5 x 800m interval session that morning.
This was the same session as last week but I went out harder this week and first rep was 2:35. Probably too quick and as a result recovery jogs were slower this week. Next few reps were the pace I was after at 2:43-2:44 but I died a bit on the last rep and only managed 2:50. Averaged 2:43 (3:24/km) pace but not happy with the fade out on the last rep which was a bit of a struggle. Certainly didn’t feel like I could do another one.
24km medium long run on a warm Wednesday morning with Simon Elliott and single runs for the remainder of the week including the regular Thursday run with Clown and my standard pre race day run of 6km plus some strides for some muscle tension.
Mileage will be back up this week and I am planning on running around 39km on Sunday's long run which will be over 3 hours.
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