The Running (B)log of

1:35:22, 21.1K. Not much sleep before this one, also had a bit of a cold so was not so hopeful for a good performance. So much so decided to start in the middle, cost me maybe a minute of slow running, but managed to creep up the pace and found that I actually was running not too badly. Not too unhappy with the time and perhaps could have been a few minutes faster, we’ll see in future races if there is more in the tank? HR 153/160. Activity/22522940

1:32;05, 21.1K.

Started well enough, but began to fade as early as 6k. From there was struggling to maintain pace and think I actually did ok not to lose the pace completely.  6 AM start meant no proper sleep as caught 2.30am ferry, can only wonder what I might have done on a good nights rest.  Next year, will do Unicef instead even although the Macau is not a bad race at all, Heart rate would indicate there is more fuel in the tank for a much better performance, lets see.  One thing for sure, it has been a long long time since I have had a good race! HR 153/165. Activity/20109239

Splits (approx) 7K – 29.45, 14K – 1:00-45

Race eCertificate - here

Pre-Race prep: Saturday am – wholewheat chicken sandwich, pm tomato pasta with tuna, midnight snack – cheese tomato sandwich.  Raceday breakfast – biscuits & coffee – very poor could not locate a McD’s to have the usual hotcakes or even whip up my own porridge.  Overall very poor race prep, no sleep & poor nutrition.

PM, WH3 1183 – Tai Wai

2:00 +, 11K. Very recovery orientated and dubious of me to include it here in the log, although did run perhaps about 50% of it, but totally fatigued and slight strain on my left hip.

1:10:05, 15K. Brutal start, first km almost all steep uphill and cost over 6 mins.  After that pretty steady and almost on pace of 4.30/km. Had a bad 3km section at 10, 11 & 12 before a final rally and last km, albeit partly downhill in 3.52.  Weather humid and was secretly hoping to be fairly comfortably under my target pace but just unable to do so. We will see in Macau if we can manage any improvements over todays outing.  Really fantastic organisation at the race today, so slick & smooth. HR 156/167. Activity/18259168

Result: 75th OA (~1400), 13th Cat  (~400) PDF

WH3 run afternoon: 47.30, 9K – actually not too bad after mornings effort, but tired later.  Activity/18284104