Heids ran really well (42ish for the 10K) but developed a leg problem and slowed right down for the last 1K. Me, I just wanted those last little rises in the course to go away! :-) My K splits were: 5:17 (people traffic!), 4:37, 4:29, 4:23, 4:47, 4:38, 4:43, 4:51, 4:55, 4:48, 5:07. This is good lead in event for City2Surf. I hope I am well recovered by August 12th!
|Course profile, my HR data and pace|
Tuesday - Gym session, evening 5K jog @ 6:24min/K HRav 130bpm Rate 2.5/3
Wednesday - 11.2K @ 6:09min/K HRav 132bpm Rate 2.5/3
Thursday - gym session
Friday - DOMS from lunges, 9.3K @ 6min/K HRav 132bpm. Rate 3/3 - a glorious day for a run :-)
Saturday - 7K HRav 132bpm, Rate 1/3.
Sunday - 4K uphill jog warm up to the start (we were further from the start than we thought!). 11.2K 53:20 HRav 155bpm, 4:47min/K average pace. Rate 2/3
Total for week: 60K