wednesday easy 4km with Basil
thursday 3km at track new pb 11.40!
saturday finished night shift and went straight for run with friends
aprox. 12km in aprox 1:05 hr
sunday plan to make my mileage add to at least 42.2km.
will edit this later to talk of 3km pb
training going really well i now believe i can run 5km in 20 mins!
Edit:Achieved 46 km mileage woohoo!
close to double my previous highest ...touch wood for injury i am aware of 10% rule and keeping a close eye out as i havent yet been injured in the 2 years i've been running and i don't want to start now.
The easy runs i've been doing are also quiet enjoyable so that helps add mileage easily.
decided on the starting line of 3km race that i would try to run with Witold who was still sore from Canberra half so only planned to run about 12 mins well this is my goal pace so i thought i'd stick with him.
I must be getting fitter because i just spent most of my time tailgating him and trying not to step on his feet as he has a much longer stride then I.
My splits were
400m 92 1.32
800m 94 3.06
1200m 94 4.41
1600m 94 6.15
2000m 95 7.50
2400m 96 9.27
2800m 92 10.59
3000m 40 11.39 Average pace 3.53min/km
finished feeling good but with a little gasping for about 1min due to sprint finish.
This run has given me a strong reference that given the right conditions i can run my 5km goal race in 20mins and i'm stoked to keep training up until it on 2nd April!