Running race 39:41 [5] 10.0 km (3:58 / km)
ahr:176 max:187 shoes: White Asics
10k race around Lake Dornley at Windsor. Not the most interesting course as it didn't even go round the lake, just twice up and back one side of the lake on a bike path, but it was advertised as a course to set a PB on. Unfortunately there was a pretty strong headwind on the return leg, which slowly got worse as you got closer to the finish - just what you want on a race.
Didn't really have any plan, just go as hard as possible the whole way and hope the legs hold out after the abuse they got yesterday. Generally felt OKish, though there was hint of a cramp coming on after about 6k and a stich after about 7. (Can blame that on the free red bull they were giving out at registration)
Was able to stay under 4 min/kms the whole way except where the headwind got really bad (4th and 9th km). Garmin disagrees with the distance, saying I did 10.1km, but since I did under 40 after yesterdays race I'm pretty happy with the time either way.
Splits were:
3:45, 3:49, 3:53, 4:02, 3:50 (19:21 at half way)
3:57, 3:56, 4:00, 4:12, 3:49 (19:57) and 0:22 to the finish line
Sore now, so sore.
Not Training warm up/down 50:00 [2] 6.0 km (8:20 / km)
Getting to the start from Windsor was a bit of a mission. Got lost. Got rained on. Finally found the lake and we were at the other end of the course. Jogged most of the way to get to registration with 10 minutes to spare to be informed the start was going to be 15mins late due to parking issues. Phew.