Sat 7.30am Griffiths Uni. Southport 3000m 9m18.6
Fri 5.26am 5.66km Roo 22m54 (4m03 K's)
Thur 5.20am 10.62km Roo+Lake 42m21 (3m59 K's)
I expected to run about 9m15 based on last weeks performance in the VO2 Max tables.
I put in a good solo effort. Hitting the K in about 3m02 , most of the other lap times escaped me as I haven't quite tuned into hitting these slower marks. Conditions were OK , slight breeze and drizzle. The worst thing about this track was all the Duck $hite all over the track courtesy of the Duck family that live there!
So 9m18 is OK off the limited training I'm doing, it is getting there, but I don't think I'll be happy till I run say sub 9m10 .
Lots of people use MacMillan Calculator to assess their performances, I like the Running for Fitness Web site as they use a number of different tables from which you can compare and contrast race pace from race pace, check it out here
Have a great weekend guys and hope it rains in Adelaide!