AV XCR08 Series, Round 4, 15km road race

Last year I ran this same course with two walking breaks due to a very sore calf in 1h 4m 31s, today I ran a controlled 1h 11m 51s. Today was my first run over 15km since the first week of January, so I'm happy that I could run and help my Club and due to one of the guys pulling out mid race my slow run actually scored as the last runner in our Div 6 team.

For those who don't run AV, the race is on a 4.9km looped road course at the La Trobe University, an undulating course. Today I wanted to run and survive, not race. The plan was for the first km to be 5 min pace and then sit around 4:50ish and just run an even paced run, kind of like a Sunday run, but a little faster.

5.03 4.56 5.03
4.37 4.53 4.48
4.53 4.56
4.44 4.42 9.55
4.29 4.33 4.14

5k Splits: 23.48, 24.01 & 24.02 = 1h 11m 51s

So happy to have got around, happy to have basically stuck to the plan and happy I helped my Club, with a small w/up and cool down, 17k for the day.

Mid arvo the results are already on the AV web site; Team results for Western Athletics are quite good, sadly a few runners pulled out this morning or late last night (4 open men, 2 U20 men, 2 U16 wmn), so a few teams less than we had hoped for. But today we won the U14 wmn & the U16 men, 2nd in U20, Div 5 & 6 men and 3rd in Div 3 men. Great results.