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Thursday, April 26, 2012

2012 Training day 90: 16K in 1:14:43

I did the 16K yesterday with a view to break 75mins. And I did! It was the first time in my life that I felt like raising my hands high in triumph! In retrospect, I was just afraid to run fast. I didn't have confidence in myself to run that fast over that distance. I was surprised at how easily I was returning 4:3x splits my knee flared a little in the last Kms but I am fine. I hope I can do a brief shakeout today in preparation for next week which should be a huge mileage week. It was 5K in 22:35 and 10K in 46:08 and 13K in 1:00:28 I now aim to do 16K in 72 mins between 14th and 18th May then Sub 70 mins 16K by mid June. I have also realized that it is easier to run close to sub 4mins and I will throw in some 2K intervals from June. This is how it went down:
KM______TIME____min/mile Pace
1_______4:22.9____7:03
2_______4:31.8____7:17
3_______4:32.7____7:19
4_______4:34.9____7:22
5_______4:33.3____7:20
6_______4:33.0____7:19
7_______4:36.8____7:25
8_______4:41.8____7:34
9_______4:56.2____7:57
10______4:44.5____7:38
11______4:43.1____7:36
12______4:47.5____7:43
13______4:49.0____7:45
14______4:45.9____7:40
15______4:49.6____7:46
16______4:40.0____7:31
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