AM: 10.7 miles total. 3.5 up, 10k race, 1 mile down.
Warmed up for 25' or so and did just under 3 minutes around subthreshold intensity, jogged a bit more, and did some strides. I even did some leg swings for the first time in about a decade.
I had a pretty good race. I was hoping for 39:30-39:45 but I underestimated how tough the course would be even though it was on campus and I have run part of it before. Ran mostly by effort and power and it was a good thing I did as I saw flashes of 8' pace coming up the O'rena Hill. It was a grinder. I was happy with letting other faster runner go and settled into my pace and effort and felt very comfortable through 2 miles and pretty solid for the first lap. Mile 4 I was feeling good, but not pressing too hard but started to drop a guy I passed. Mile 6 was just a bear and I finished fairly strong, but the finish is tough. Felt satisfied with the effort. Much better than a DNF for sure. Splits: 6:20, 6:21, 6:56, 6:33, 6:35, 6:59, (6:23 for the partial). Power: 368, 372, 377, 368, 363, 371, (406). HR 159, 168, 169, 169, 171, 172, (174)
Averaged 6:36 @ 168 BPM @ 371 watts
About 20-25 seconds slower than my 10k tempo a few weeks ago, but the course is probably worth 39:45-40:00 on a dead flat course.
| 