With Sunday's race in mind i didn't want anything to hard but still wanted a session that got the heart rate up and the legs ticking over without fatiguing the body to much so settled on 2 x 15 minute tempo efforts, Wanted to keep them around race pace or thereabouts that i intend doing come Sunday (maybe wishful thinking?) and that is 3.55 pace.
It seems to take me an age to warm up these days, so after a quick 2ks i was set to go , and was soon on pace with the first k done at 3.54 tried to keep it pretty even from there and managed to get beyond a full flat lap of the park within the 15 minutes.
A 3 minute recovery and i was out for the 2nd lap and felt a little better and was slightly quicker for the first half, but seem to struggle around the slight rise coming around the Fox Studio Gates part of the park
Set 1. 3.8ks done Average Pace 3.58 per/ks (3.54, 4.01, 3.55 & 3.09 for the final 800m)
Set 2. 3.85ks done, Ave Pace 3.55 per/ks (3.51, 3.54, 4.00, & 3.14 for the final 850m)
Pretty tired at the end and that was only less then 8ks so not sure how I'll go for the 21 on Sunday ? I think the key is not to go out too hard although easier said then done on this course with a fast first 5ks :)
Rest Day tomorrow although will still head out down to the pool for the Friday swim set with the guys.
Tomorrow - Predictions for the big day and there has been late NEWS that i will divulge tomorrow but 2 big questions the bookies are asking is - Can Tommy H race or even know where he is going without HuRTS # 2 Tucks showing him the way around, and is everything OK in the Mikey Conway camp??????
Cheers
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