Afternoon Trail Run

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TLDR: 5km fartlek up/down Thorpe Gully 18’23 w/ 3’ on, 1’30 off. Ready to fuckin' roll.

09:20: Ran solo down to Thorpe Park and then out/back on FUTS to warm up. Legs felt great. HR was low. Got to the park at ~5km and did drills and 4x strides which felt fantastic.

Workout plan was basically my standard race-week tuneup, but done by time instead of distance. Usually it’s 1K on, 500m off for 5km. I did 3’00 on, 1’30 off today. The route is the little Thorpe Gully up/down loop. It’s a nice grade out of the park, flattens out a bit, and then is a bit rockier and steep at the very end. It’s pretty much the reverse on the way back, with a gentle descent, a very steep piece in the middle, and then a nice gradient to the finish (same as the start; it’s actually a lollipop).

Felt hard aerobically pretty quickly but not in an unreasonable way. 3 minutes got me just about to the flat bit and pace was around 4’03 (GAP was 3’03) and then it flattened out but the trail was super muddy and slick from the big storm 2 nights ago. Almost ate it a couple times. Squeezed up the steep trail piece and I think I did an extra 90” by accident but it got me right to the top in about 9 minutes. Took an easy 90” there and then felt great heading down the smooth descent around 3’10/km. Another easy 90” which happened to be down the steep piece (3’22 pace) and then had just over 1km to go, so figured I’d run it in. Hit 2’59/km for this last piece and felt great and then apparently ran the last 20” at 2’30/km pace.

Total was 18’22 for 5km (3’40 avg), GAP that strava gave was 3’23 for the total.

This was a really solid workout and I felt great. Didn’t need to squeeze too hard, felt fine within a few minutes after, and just had a lot of fun doing it. Body is coming around really well just at the right time. Very stoked for Saturday.

Total run 13km- in 54, 224m, vert.


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Tyler Andrews

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