31.5k 2:49:51. HR Avg 138 Max 151 Avg Pace 5:21
Course: To Bowen Bridge and then Gap Cycle Path.
Start Time: 5:05 am Temp 23C.
Session Type: Long Run
Stepped out this morning at just after 5:00am into a light drizzle which lasted about 20 minutes. It was very cooling but once it stopped I realised that with the low cloud cover it was going to be humid. At around 10k there was another heavier but brief shower. So by the time I got to the turn around at Bowen Bridge I was soaked including my socks. Never a great feeling sloshing around in a pool of water in your shoes. But my out time of 65:46 (HR 134) indicated I was going well today.
I got back home in 67:10 (HR 140) and once again jettisoned
my soaked singlet had a nice cool drink and headed off for the 6.5k circuit on the cycle track.
As always I was pleased to finish as it was starting to really warm up as the sun broke through the clouds.Today's
time of 2:49:51 (HR 138) was a pleasing 5 minutes faster than last week and done at lower HR as well. It is starting to look like I am getting close to my level of fitness at the corresponding time last year. With 7 weeks to go last year, I was around six minutes slower on this run. My other training session times are also starting to come in line. So my chances of beating last year's time are on the up.
Stephen asked about my MaxHR
. I use a figure of 187. I have recorded
this rate a few times on hard runs. It interesting that this morning before my run, I recorded a low of HR 41 when sitting down. I reckon if I had laid down and relaxed I may have been able to go under 40. In the mid 80s when I ran my marathon PB, I was able to get down to 38. Also then I had a racing weight of 67kgs
. I was 71kg in mid-January, and since then I have been very careful about my diet. I am even on the 67 Wine diet! So you know what that means. I am now down to 69 kg, so on my current rate I could be down to 67kg just in time for Canberra. By then I imagine I'll be a one pot screamer though.
Week Total: 83.9K
Feb To Date: 303.2K
Year To Date: 644K