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Getting into the back half of a big week
And so to Thursday.
I was a bit beaten up after Wednesday's efforts, but as I started out on my warm up I had another runner catch up to me for a chat - a fellow named Mark, from South Sudan, who had just completed his Masters of Law and was waiting on results before trying to get into the Phd program. We ended up at 4:35 pace for the 3.4k warm up, so I guess he can run a bit if we can chat comfortably at that pace! Always nice to meet interesting people...
The session tonight was 4x1.1(or so)km. Splits pace were 3:50, 3:46, 3:41 and 3:42, so some improvement on the last two over a fortnight ago when I did the same session. Felt a bit cooked for the last one, but after 4:34 pace cool down felt pleased to back up from Wednesday's effort.
Friday was the usual unpaced 6.8k roll around. Ended up at about 4:41 pace, HR was always in the mid-120's, so pretty much what I was looking for.
I didn't cycle Saturday morning - a friend had her 40th on Friday night, so I opted for a few beers at the party and a sleep in. Ended up getting out early afternoon, session was basically 3.4k warm up at 4:41 pace (took a while to loosen up), a hard 4.45km (an out and back of the UQ trail) at 3:51 pace (had a bit of a battle through 3km but came home well), and a 3.4k cool down at 4:38 pace. Was probably hoping for something more in the high 3:40s but the pace didn't seem to be there.
Long run tomorrow - we're having brekkie with friends at 9 so I'm hoping to get out really early and knock out 32.
I was a bit beaten up after Wednesday's efforts, but as I started out on my warm up I had another runner catch up to me for a chat - a fellow named Mark, from South Sudan, who had just completed his Masters of Law and was waiting on results before trying to get into the Phd program. We ended up at 4:35 pace for the 3.4k warm up, so I guess he can run a bit if we can chat comfortably at that pace! Always nice to meet interesting people...
The session tonight was 4x1.1(or so)km. Splits pace were 3:50, 3:46, 3:41 and 3:42, so some improvement on the last two over a fortnight ago when I did the same session. Felt a bit cooked for the last one, but after 4:34 pace cool down felt pleased to back up from Wednesday's effort.
Friday was the usual unpaced 6.8k roll around. Ended up at about 4:41 pace, HR was always in the mid-120's, so pretty much what I was looking for.
I didn't cycle Saturday morning - a friend had her 40th on Friday night, so I opted for a few beers at the party and a sleep in. Ended up getting out early afternoon, session was basically 3.4k warm up at 4:41 pace (took a while to loosen up), a hard 4.45km (an out and back of the UQ trail) at 3:51 pace (had a bit of a battle through 3km but came home well), and a 3.4k cool down at 4:38 pace. Was probably hoping for something more in the high 3:40s but the pace didn't seem to be there.
Long run tomorrow - we're having brekkie with friends at 9 so I'm hoping to get out really early and knock out 32.
