had to deal with some crazy car drivers on the way to Kambah - apparently the green cycle lane means cars should speed up to cut across in front of you instead of giving way!
one clown sped up once he hit the on ramp to Commonwealth Ave from the Parkway - I had a feeling he would do that and I slowed as he cut straight into traffic with barely enough room to fit with no discernable change of speed)...the other one was an Australia Post truck desperate to turn in front of me after Commonwealth Ave bridge towards to National Library...he was going that fast he was gaining rapidly on the car in front and had to go wide on the turn...
had a zippy ride in this morning (sub-40) which should have alerted me to what was to come!
FkF was held in cool, breezy conditions with a good turn out...
Cookie made it with plenty of time to spare and started on 11:30, 3:30 in front of me...speedygeoff started 0:15 behind me...Craig W started with me and stuck with me over the usual fast 1k before edging slightly ahead...I tried to maintain my pace with a view to not losing touch but he inched away over the next two k...I then seemed to regain some ground over the 4th k before he again pulled away and finished about 5 seconds in front of me...Jacob G (my main competition in the pointscore) passed me up the hill towards the BBQ shelter and powered away to finish about 6-7 spots in front of me - I later heard that he ran 17:XX (wow)...
I pushed right through to the end including a little kick when Carolyn called out to me as someone (I don't know who) came up on my shoulder...21:31!...finally, I managed to reach my goal which had seemed tantalisingly out of reach!....Cookie, also ran a massive PB, breaking 25 for the first time with 24:30 and there were other PBs run as well...obviously the planets were in alignment and we had a tailwind each way!
now the goal is to break 21:30 and see how close I can get to 21:00, something I thought was impossible for me but now might be achievable...I'd also like to break 45 for 10k and 100 for HM but those ones will require a lot more work...
*****
Harrison-Civic 23/5/13
the stats:
start temp/humidity: 9.4/82% (apparent temp 7.0)
start time: 8:09am
total distance: 12.16
total time: 34:37 (including 4:22 stopped time)
avg speed: 21.1kph
total calories: 322
avg HR: 125
Civic-Kambah 23/5/13
the stats:
start temp/humidity: 9.9/65% (apparent temp 7.6)
start time: 5:37pm
total distance: 17.81
total time: 48:29 (including 3:12 stopped time)
avg speed: 22.0kph
total calories: 483
avg HR: 133
Kambah-Civic 24/5/13
the stats:
start temp/humidity: 7.2/74% (apparent temp 5.8)
start time: 8:08am
total distance: 16.73
total time: 39:04 (including 0:25 stopped time)
avg speed: 25.7kph
total calories: 399
avg HR: 128
FkF #239
the stats:
start temp/humidity: 13.9/51% (apparent temp 12.7)
start time: 12:30pm
total distance: 5.05
total time: 21:31
avg pace: 4:15
total calories: 340
avg HR: 168
splits: 3:59, 4:20, 4:25, 4:20, 4:22, 0:06
2 comments:
You can do it. 21:30 for 5k is equivalent to 44 minutes for 10k - for anyone training for 10k (or longer)
Agree with Geoff. Get some longer runs in and you'll run 10 and half PBs.
What do you put the amazing 5k improvement down to? The cycling? You can tell me your secrets - I won't tell anyone!
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