I ran the 10k again at the Trent Park, trying to break 40 mins, and made it today. It was nice out, about 10mph wind from the south, and about 84 degrees when i started. Miles were 6.18, 5.58, 6.20, (19.20 at the 5k). This 5k is definitely downhill. Going back uphill, the miles were 6.45, 6.48, 6.34, and then 70 secs last 0.2, so 20.33 5k coming back uphill, total time of 39.53.
I have now run this 10k three times, 40.46, 40.44, and now 39.53. Pace this time was 6.26 per mile, and I ran by myself, so i was good with this effort. My ankle is a little sore, i have been icing it, but it seems ok with running 40+ miles per week. It seems to feel the same whether i don't run at all or run 40 miles in a week.
I also took my bike to the shop for a "tuneup", i am going to start riding it a bit, and eventually do some races. A biathlon would be perfect, biking and running, lets leave the swimming out for now!
Cheers | 