56:53, 10K.Usual reservoir route from escalotor on Conduit. already 2 challenging runs early in week, but feeling ok and presed on at a reasonable pace. Overall satisfactory effort considering fitness levels, hard to imagine going much faster wth warmer weather coming, but needless to say would like to!
2:23:44, 21.5K.Considering foot problems and loss of fitness not a bad result from this race. Good course & perhaps quite a bit could be shaved off from this time once I get back to my best. PDF
4:59:30, 30K. Race started according to plan and I hit both target times, 31 at the split and the 1.22 at Tung Chung was 3 minutes better than expected. Reasonably uneventful apart from the descent to Tung Chung, which was a painful experience with bruised ribs. From Tung Chung the race fell apart, I am blaming the gels as I was running ok, but on the second gel began to feel noxious and stomach locked up. The ascent to the Buddha was slow, saw me drop 15 mins off pace, but worse still was that I had very little energy to tackle Lantau Peak. The wheels completely fell off the cart then, but struggled on and although I hope I can discount this race, at least I have the finish if need be. Activity/22052863
Pre Race Sat: Omlette & Toast, Lunch Tomato pasta with ham & onion.
Pre Race Sun: Breakfast – Mcdonald Hotcake
Race fuelling: Water bottle (refilled at all stations station 5) Pocari – station 3 & 4. Salt tablets -8 (approx every 45min), Gels – 2 caused problems this time
1:09:13, 12K. Last run of the decade, so decided to make sure it took in some of my favourite local trail sections around Pokfulam. Legs still on the stiff side, but as previous days continuing to improve. Overall not too bad a pace given the state of my legs, quite fast around the HK trail section of the reservoir. No HR. Activity/21335307
4:09:15, 37K. Perfect weather & conditions and at last a good result, 5th place & 2nd M40. Really ran this race with my head, monitoring my pace and religiously kept up my rehydration & salt balance as well as excellent nutrition management. This needs to be the benchmark for future races. The race itself was fairly uneventful pretty much maintained my pace throughout, and the Garmin was so useful for this. Only negative was being overtaken once in the second half by one of the Cosmo boys, but since it was the guy who won the previous year I guess I can live with that. Besides, kept me on my toes for the last 5K although the anticipated onslaught never happenned and I finished a good nine mins ahead of the next competitor Claire Price. Overall a great result and nice to back in the top 10 of a Mountain Marathon, however with the M40 winner beating me by 16 mins, there is a lot of room for improvement – roll on Lantau. HR 148/177. Activity/20773831
Pre Race Sat: Breakfast – porridge/ banana, Lunch Tomato pasta with ham & onion, Dinner Percy’s Chicken harrissa sandwich.
Pre Race Sun: Breakfast – Mcdonald Hotcake, Home-made smoothie.
Race fuelling: Water bottle (refilled at halfway and station 5) Pocari – station 2. Salt tablets -7 (approx every 45min), Gels – 3 approx every hour (Note – Gu Roctain Blueberry & pomegranate kicks – will be the gel of choice from now on), Energy sweets – 2 (ran out of gels & for final kick).
1:27:2, 15K. Recovery run after Half Marathon, zero energy after tiring Sunday so rested Monday and despite a little fatigue in legs ran pretty well. Slippy trail also, could imagine a couple of mins faster with minimum effort. Still far away from all time record, but on a good day, who knows? HR 147/160. Activity/20232141
Splits: Bowen Road: 5.23 (5.27) (5.05), Wanchai Gap: 22.50 (22.25) (20.52), Peel Rise: 46:56 (45:53) (42.19), Steps 51.39 (50.39) (46.44), Top of Steps 58.45 (57.58) (54.16), Pokfulam reservoir gate 1:14:45 (1:14:10) (1:09:18) Best time, Tuesday 26 Oct 2004, 1:21:52. Seasons best = Today.
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
2:18:08, 19K. Legs a bit taught fter LSD the day before, but got into a nice easy pace and enjoyed the course. Actually nice to break down the course and see the distances at each stage. Such a great day, and the course actually seemed a lot flatter than I had remembered it, seriously think given same conditions I could do 1.45 on race day. But perhaps I will pluck up the courage to do the full MM again. HR 129/149. Activity/19417324
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
First race of the season. Started Steady and felt good until the descent from Lantau peak. Lack of endurance training really came to the fore & struggled home for 3Hr 22 mins and 22nd OA. Lots of positives to take from the race and plenty of incentive to pull the finger out & get the fitness back. One thing strange, HR really low throughout, generally 153/4 on uphills, would expect >160!!! – not sure why? HR: 147/161
