Rubbish conditions this morning sent me to Passmore Oval's infamous 650m loop. The plan was 16km solid with 20 minutes at threshold pace in the middle (i.e. 3:15-3:20 pace). Set out averaging 3:57's for the first 5km. Took it up for the middle 20 minutes, although due to the stupid settings on my watch I was unable to get a proper reading of my average pace for the effort. So had to guess it. After 10 minutes, I knew that I was going to fast, based on both perceived effort and the fact that I had gone about 3.1km! Held back ever so slightly for the remaining 20 minutes. Ended up averaging 3:15's - slightly too fast. Finished the remainder of the run in 3:48's. All up, 16km in 3:38's. Probably not as hard as Mona Fartlek or Quarters, but surprisingly not much easier. I think the fact that the run is continuous really has an effect.
Out for a later run tonight. Windy, but no rain. Great opportunity to dry all my wet running gear from this morning! 4:35's with a very nice and relaxed 122 heart rate. Felt comfortable out there.
That sounds like a good one. I would add some undulations though.
ReplyDeleteThat was initially the plan, but the weather was atrocious so just played it safe at Passmore. Always more than welcome to join in!
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