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15/3/09 Sri Chinmoy Yarra Boulevard Run 15km brief review
edited 15/3/09 10:23 at melbourne
暫時偷了隔離的wireless,可以上一陣網先......
今日在一場15km小型賽事中跑了PB,比之前的快了4分幾鐘,實在此料不及。因為前一、兩日仲有些微感冒,賽前都冇諗住會去得快。三星期後將會跑大型賽前RUN FOR THE KIDS (14.1KM),中間的星期日應該會自己跑長跑。讀書方面,學期已經開始,最後一個SEMESTER果然不容易,但是我會盡力求PASS。
FULL REPORT (ENGLISH):
I have completed a 15km race this morning with fantastic 1:09+ which is my new PB of this distance. Comparing with my last year time (1:15:05), it is really a great leap of my speed. I am also happy to run a neat negative split this time as I always fall apart at the end instead of finish strong like today.
It was a cool morning and my hands were freezed when I cycled to the racing place which was about 6.5km away from home. As I was a bit sick past few days (running nose + sore throat), I didn't expect I could run that fast although I still hope to break my old PB of 1:14+. I roughly planned to run 24mins for each 5km so I could finish with 1:12 and didn't take it serious if I fail to do so.
I was at the middle pack at the start of the run as all distance categories started together (5k/10k/15k) and I didn't want to block those fast sprinter. I ran conservatively at the first 5km and tried to maintain 4:45-4:50m/km. I speed up a bit at 4km-5km and made it 23:51 for 5km. Amazingly I still felt strong to hold the pace despite running faster than the initial plan, so I hold the pace and increase gradually to 4:40-4:45, and surprisingly ran 47:11 for 10km. At this time I was wondering why didn't I run 10km so I would make a new 10K PB.
However, the final 5K display has shown that I did join the right distance today. At the final 4km, I suddenly had a wild feeling to push myself up until the end of the race, so I accelebrated and ran past 2 or 3 runners. I reckon I ran about 4:30-4:35 on average at the final 4km and 4:20-4:25 and the final km, which is just enough to run under 1:10.
There was a short shower after the race and luckily it didn't last long. I cycled back to CBD with headwind. My hamstrings felt a bit tight when it came uphill but everything was just fine after running such amazingly fast 15km race.
[ 本帖最後由 michaelyw 於 2009-3-16 11:59 編輯 ] |
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