SHORT INTERVAL SESSION - 5 X 1K'S

KELLYVILLE INTERVAL COACHING SESSION

Run 5000 Excite Live: Quick Start

NARRABEEN LAKE KYAKING

LONG INTERVALS - 3 X 5K REPS

Well that was tough as to not say the least...

First race since last June with no injuries.

Given that I was not completely focussed on this as a race but more as a Cardio work prep for the Adelaide 6hr in 8 weeks, I am super happy with the result.  I spent 3hrs of the race in ZONE 5 - Mission accomplished.

It was technical and tough but I was shocked when i did the first half in 1:40hr and I knew I had gone out too hard but having a gap was good.

Starting the 2nd 21km lap, I was in 2nd place and it only took about 3km for the runner behind me to catch up.

I made a rookie mistake and did not take on enough water compared to the sweat rate in the heat and therefore I had to nurse the pace for another 7km until I got to the aid station, where I knew I could get back on track.

Although the damage was done and 2nd place runner was over half my age (22yrs old and I am 48yrs) I knew trying to keep up with him would destroy my race so I just had to let him go.

We still had about 13km to go and now my run turned to just holding onto 3rd position.

The great thing about this race is there are a lot of turn around points, so this gives you a great opportunity to time check the runners behind you.

With just 6km to go, the runner behind me was just 5min back so I had to make sure that there was absolutely no letting up in the last 6km.

Its was a long 6km with my own thoughts but I got it done and finished in 3rd.

So happy with that and can I just say that this race was absolutely awesome, so well marked out and so well organised.

Well done and thanks Alex Treglown 

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Wayne Calvert

Sydney Trail Marathon - 3rd Place (3:36hr)

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SHORT INTERVAL SESSION - 5 X 1K'S

KELLYVILLE INTERVAL COACHING SESSION

Run 5000 Excite Live: Quick Start

NARRABEEN LAKE KYAKING

LONG INTERVALS - 3 X 5K REPS

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