Location: Centennial Park running track which is a distance of 3.7ks for each lap. Basically flat with a rise and fall of about 20metres around the circuit. Shaded from the sun for nearly all of it although not needed this morning.
Conditions: A stiff southerly blew in late yesterday leaving it cool and windy. Breeze between 12-17 knots with gusts up to 27 knots, and the temp ranging from 17 to 19 degrees. And a couple of showers as well during the run.
Goals: 4 laps x 17:15(4:39/k) per lap, 4 laps x 15:30(4:11/k) per lap, and then 2 laps x 14:30(3:55/k) per lap. Or run like a Kenyan. The fast finishing long run.
Outcome: 14.8ks in 69:00. Average pace of 4:39 per klm.
14.8ks in 64:04. Average pace of 4:19 per klm.
7.4ks in 30:20. Average pace of 4:05 per klm.
Total 37ks in 2:43.24. Average pace of 4:24 per klm.
Washup: The first 4 laps was easy as I usually do my long runs at around that pace without a problem. It became harder and harder doing the 2nd lot of four laps to maintain the pace I was after which was 4:11/ks. The wind was certainly one factor but I would say that the energy levels are just not there yet to run that quick at that stage of a long run. Or I'm just slow anyway, and shouldn't have tried this concept.
The last two laps were run with the head back and me gasping for air as the legs kept saying you have got to be kidding. Apparently I was!
Did see Kit, Royworlds, Ben-Hur and I think Jen_Runs tooted at me as I ran around and around and around the park this morning. Now for the taper.