49:18, 10.0K. First time on Bowen since January & pre-injury. Expected it to be tough, cool weather helped with the time, but no fluidity in the legs, however reasonably happy with a solid sub-40. Bowen 8K- 38.36.
AP1 58, T 2oC, H 75%. HR 144/162 - Activity/28418668
Splits: 5.45, 19.40, 18.58, 4.53
54:00, 10K. Medium pace to start, then upped it a little on the hill and at the end, great run in great weather. Can imagine getting close to a sub 11 Pinewood in near future, although PB of 10.18 is on another planet, I think these sessions suit me much more than intervals as they are much more satisfying. HR 148/164. Activity/19473550
Splits: Hatton start 5.51 (5.30), Pinewood 11.35 (11.20), HKT 19.30 (19.00), Reservoir steps 24.25 (23.30), Reservoir road 36.03 (34.30), Reservoir Gate 40.12 (38.20), QM xylo 47.18 (45.00). Target: 51.30
1:01:48, 13K. Nice cool day for running, Bowen steady pace throughout although would have liked to have squeezed the laps below 18mins. Hopefully we will graduate to this, would be nice to do a sub 36/35min Bowen before going to Macau half M. HR 135/154. Activity/18900148
Splits: Bowen Lap 1 – 18.35, Lap 2 – 18.23 (36.58)
2:11:04, 24K. Victoria road, 4 laps. Started ok on this very cool day, first 2 legs almost at 5min/k pace. But struggled over 3rd & 4th laps, at least finished the course but am hoping a little endurance will start to kick in soon, otherwise no KOTH full marathons this season. HR 129/145. Activity/18684780
Splits: Lap 1 – 30.20, 2 – 30.43, 3 – 34.30, 4 – 35.29
1:02:43, 13K. Good pace on Bowen, although legs not able to kick it up further if I wanted. Cool weather really makes a difference and overall pace was 4.45/min, lucky I checked because during transfer the damned thing died – not sure if it will work again. HR 145/156.
Splits: Bowen start: 5.25, Bowen 8K 37.35
55:32, 10K. Usual reservoir route from escalotor on Conduit on a pretty warm day (29C & sunny), Pretty steady throughout & able to turn up the gas on last section, first decent workout with the 310xt, which had no gremlins today. Best of the season, but really a lot of room to improve, optimums in red below. HR 145/161. Activity/18475636
Splits: Hatton start 5.58 (5.30), Pinewood 12.15 (11.20), HKT 20.29 (19.00), Reservoir steps 25.16 (23.30), Reservoir road 37.10 (34.30), Reservoir Gate 41.28 (38.20), QM xylo 48.43 (45.00). Target: 51.30
1:06:19, 13K. Reasonably steady pace, didn’t want to push too hard anyway after flu symptoms on Sunday. Weather a great deal cooler but very blustery. HR 140/149. Activity/17800156
Splits: Start Bowen: 5:39, Bowen Leg 1 19,46, Leg 2 19.38 (39.24), Conduit Escalator 9.05, Pokfield steps 12.11.
1:04:51, 13K. Moderate Pace, Bowen 1st Leg 19.18, 2nd 18.53. Very smooth despite still some stiffness from Sundays Race. Hopefully massive room for improvement – can I go under an hour for this route? HR 142/155. Activity/17410816
Splits: MJ-Bowen 5.39, Bowen 38.11, Escalator 8.58, Pokfield Rd Steps 12.03