Fri: 10k on the treadmill a 4.15 pace, Eamo roped me into a charity run for the cancer council. I must admit, I don't like running on treadmills...just feels a tad weird.
Sun: 25k Smithfield, the plan was as follows:
4.20 for first 5k
5k - 20k (4m/k)
20-25 (push the pace)
Met up Ray & Big Sam at the start and we agreed to run together. Again very warm and humid out west...kms splits
4.06, 4.04, (tried to bring them down) 4.20, 4.19, 4.35 (included a pit stop)
To be honest, I wasn't feeling great for the first 5k but eventually got into it.
5k - 20k
4.02, 3.54, 3.55, 4.08, 3,58, 3.58. 3.55, 4.03, 3.59, 3.57, 4.01, (at 16k Sam started to struggled a bit), 4.02, 4.01, (Sam fell off the back around 18k) 3.56, 3.55
20-25k
3.38, 3.46, 3.39, 3.41, (At this stage, Ray wanted to catch the lead lady, we ended up catching her with about 250m to go) 3.22 (50 sec at 3.30, I always sems to get the course long)
Avg 3.58 pace, so pretty happy with that. Ray and I ran over lots of runners in the last 7-8k. I'm not even sure if Ray was putting in much effort. He talked for the whole run. Sam was a tad disappointed but considering the hills and humidity it was a very good hit out. Will be back for the 30k on the 25th March.
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