Richmond 10K race

15M - double; 10M incl 10K race & recovery run
10M am incl Richmond 10K race in 32.32 (6th; 5.12min/M)
5M pm recovery run at ~6.15min/M

I can't say I was over-chuffed with my time in the race today. But I finished around where I'd expect position-wise on recent form, and I guess the course and the blusteryish conditions meant it wasn't the fastest.

But it was a great workout. Within the first 1K I could tell that my legs weren't going to hit the best rhythm today. It wasn't tiredness I don't think. Something else. Not sure what. Perhaps I had a food hangover from too much barbecue last night. But I felt much better than I would have expected given how dopey I was feeling in the car on the way down.

From about 4K I felt better and pushed on in the middle bit of the race, but couldn't close on Shaun and Danny ahead of me. I was done for by the end.

My legs felt pretty cracking in a post-race-glow-sort-of-a-way for the rest of the day. That probably means they'll hurt loads tomorrow (my calves I predict), but it meant that the warm down and my late afternoon recovery run felt great. Plenty of protein required tonight to rebuild damaged muscles.