by Konstantin » Sun Jan 18, 2009 5:56 pm
Sunday
First chance 10k Exeter.
Flat course, known for fast times. I turned up with an old, overdue PB and some good speed training behind me. I last trained Wednesday and loaded well with carbo. All ready to go. 3 targets in mind ranging from 46:35 to 45:00. So my target splits ranged from 4:40 to 4:30. Doing 9 x 4:40 then rushing the last K would get me a new PB.
I’m over cautious and go too slow, so none of that today. First K, 4:12. Feeling good but it was too fast, still did the second in 4:23, still too fast. The wind had eased up by I was getting it head-on for a couple of K but still banged out a few on target, and at half way was on 22:18, on course for 44:36 (!)
Had I gone off too fast? Felt the pace a bit but kept going well. Club mates that were generally faster were behind or around me, I was definitely up a gear. One limped out with recurring calf muscle injury, left her to hobble back to the finish.
8th K was into the wind again, I was feeling tired too and registered a time of 4:53. 9th was 4:47. I was falling behind pace for my ultimate target of 45:00 but hadn’t really registered it. At 9k I wanted to be at 40:30, I was a full 30 secs behind. So go!
Charged from the 9k marker with the highest pace I thought I could last. I reckoned I could do it in 4 mins at a push from my speed training. Saw the ‘400 m to go’ and knew I had to just hammer it. This was likely to be the last time this flat course was used, other local 10ks all had hills. Erske and Baldy were way behind, it was the 45:00 now. Sprinted down the last straight and passed more runners. Over the line....44:57!
Well pleased! Later looked and saw I’d hit the lap timer on crossing the line, then added 6 secs on, so really got 44:52. That’s 1:43 off the PB, but waiting for the chip time to confirm things. Last K was 3:51!
Next is Plymouth Hoe 10 miles, current PB is 79:01, I’m aiming for 75:00 then I need to have a go at my PB for the HM, (1:47:37), I think I can do 1:43.
Splits:
1.....4.12
2.....4.23.......8.34
3.....4.25.......13.00
4.....4.39.......17.39
5.....4.38.......22.18
6.....4.35.......26.53
7.....4.28.......31.20
8.....4.53.......36.13
9.....4.47.......41.00
10...3.51.......44.51
Last edited by
Konstantin on Mon Jan 19, 2009 2:06 pm, edited 3 times in total.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
.
top work man..
.
