Today at the track I decided to run 3k just faster than my planned (hoped) HM time. I started off with a 2k warm up on the grass around the Complex and dodging bloody plovers (why did they come back???). Some quick stretches and then I trotted over to the 200m start and took off and concentrated getting into my HM groove ASAP, aiming for 4:10 per km on Sunday I needed to hit each lap in 100 sec, with tonight's wind I knew that I would have to work at touch harder than I will (hopefully) on Sunday. I past the 200m mark in 49 sec (excellent).
Splits: 99, 99, 97, 98, 97, 98, 97, 48 with my HRM sitting in the 160 region for the first few laps and then settled 163-5bpm.
Just to break it up I ran two more laps, 90 & 85, just to break it up, I then finished off with a 2.5km cool down, 1/2 with Ads.
1 comment:
If only you could get your 1500 and 3000 pacing that good Stu ;)
The Polish hint is still Greek to me.
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