Life got in the way of the TT attempt last Friday when I hadn't recovered at all from various late nights with some G&Ts involved :) Then on a bit of a whim I did 10k in sub-50 minutes at sub-140 HR out in Minyip while quite hungover so I knew my fitness was there. Just, could I recover? A couple of decent nights sleep and no G&Ts and it was worth a shot before another 10 days of family, friends and fun started ...
Warmed up fine and did some strides and 200m at HMP and all felt good. Reset Zwift, had a pee etc and was good to go. Set tready to the goal pace and eased into it. HR was mid 150s for the first few K and legs felt so much better than last Friday. Got through 5k in 20:42 and I knew I was 7s down but the treadmill naturally speeds up as the belt heats up even though I don't change the speed. Soon enough it was ticking off 4:07 Ks and a few 4:06s. I went through 10k still about 7s down and I knew if I maintained that delta I could finish fast and make it up. So I didn't get greedy and speed up tready at all. Kept alternating between counting off the Ks and counting off 5 minute intervals. Got through a 2nd episode of Restoration Australia. Was hard to stay motivated. 50 minutes. 55 minutes. 1 hour and 14.55k which I knew was close but a little under. Noticed that the measured speed (from Runn sensor) had dropped a bit to 4:08s even though I hadn't touched the tready. Still, legs felt good so I knew I'd be alright. Told myself I'd pick it up with 5k to go ... got to 16.1k ... decided against it. It was starting to hurt. Got to 20 minutes to go and I kind of knew I would make it. My HR was sitting at around 162 so I knew I had a lot of HR left. Right hammie was starting to tighten, left calf and foot arch too. Changed my gait and foot strike a bit to ease that away. With 2k to go I knew I should speed it up a bit to make up those 7s. +0.1 kph. Saw the speed drop to under 4:05s. Another +0.1 kph. Soon enough it was 1k to go and I knew I had it. Quite enjoyed the last K actually. Cranked speed right up to under 4 min/K and almost forgot to stop the tready at 21.1k. Could have kept going for sure. Interestingly the speeds I had the tready at were actually less than what I did that "88:06" HM at back in October so now I'm quite sure that was even faster. I didn't have the Runn sensor back then and hadn't calibrated the belt anywhere near as accurately as I have now. I'd say that one was close to 86 flat but hey I wasn't 50 so it doesn't count ... this one does!!! :).
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AuthorHi, I'm trying to get within 50% of the men's WR for all running distances 400m to HM. Sounds easy doesn't it ... Archives
June 2021
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