19M long run including 17.75M crescendo cross-country
Ron, Katie, Stephen and I walked the National Cross-country course this morning. The race is on 25th February - far enough before the marathon that I can afford to give it a good go. And it's on Parliament Hill, so we thought we'd have a look at the course.
We took a fair time to walk it - it's hard to work out which way to turn and we'd have been lost had Katie and Stephen not had a good recollection of it.
I then used the course as the basis for my long run. Five laps. Crescendo pace. The first one was pathetically slow and included some detours when I got the route wrong. The second was steady, the third brisk-ish, the fourth was not too crazy in the first half (which is the harder half) and then quick in the second half. The last one was eyeballs out (or as much as that was possible after the previous four). My lap splits were: 31.13, 25.30, 23.45, 23.00, 22.17.
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The morning walk around the course was good and very informative, I think you will have a better understanding after doing it over the next 3/4 weeks.
ReplyDeleteRon Cooper