Run > Race

Black Rock 5

Absolutely beautiful night could not have been better. Started a few rows back from where I should have so first uphill stretch was a bit haywire, along the first flat and still passing some over enthusiastic runners. Downhill to Petycur was fast and now up in similar paced runners. Second flat nice pace and now on to the sand.
Oh my this is different 15m of loose speed dropped then the firm'ish rutted sand, weird, feet soaked withind first 200m, my god it's a hard slog out to that rock, sat in a group of 4.
Splash, in to just past my knees, refreshingly cold. A swift wade around the back and then back onto that bloody sand. Feet like blocks of ice for about 1/4 mile and remained in my small group.
Slog back along the sand, homing in on that ramp, soft sand = hard and a few strides and up the ramp ahhh back on tarmac, nice.

The group was down to me + another and we had 3 in our sights ahead, caught them on first climb (I felt good in the legs), now along the flat, seems longer now and the pace is up slightly, came to the head of our group.
The last downhill, I was taken by all 4 but was not concerned apart from 1 they were within 4m. Around the corner and hit the first hill hard got back level with all bar that 1. short flat then last blast to the finish, my quads are burning, got to within 1m but could not pass.
Absolutely quality race thoroughly enjoyed it and managed to run it hard which is nice.
Topped the evening off with a fish supper at Burntisland with the wife and a half dozen others from Central AC.

Split Summary

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1) - 1m - 5:51(5:51/m) - 154bpm avge - 168bpm max - 118cal

2) - 1m - 6:26(6:26/m) - 168bpm avge - 171bpm max - 121cal

3) - 1m - 7:18(7:18/m) - 167bpm avge - 171bpm max - 121cal

4) - 1m - 6:37(6:38/m) - 170bpm avge - 173bpm max - 121cal

5) - 0.36m - 2:17(6:23/m) - 170bpm avge - 177bpm max - 45cal

Heart Rate Zone Summary

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HR Zone: 55-145bpm (Sub 70%): 3.5%

HR Zone: 145-151bpm (71-75%): 0.5%

HR Zone: 151-157bpm (76-80%): 5.9%

HR Zone: 157-164bpm (81-85%): 15.6%

HR Zone: 164-170bpm (86-90%): 56.2%

HR Zone: 170-177bpm (91-95%): 17.8%

HR Zone: 177-183bpm (96-100%): 0.5%

Pace Zone Summary

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Pace Zone: 4:40-4:59/mile: 2.5%

Pace Zone: 5:00-5:19/mile: 3.5%

Pace Zone: 5:20-5:39/mile: 8.5%

Pace Zone: 5:40-5:59/mile: 9.5%

Pace Zone: 6:00-6:19/mile: 14.2%

Pace Zone: 6:20-6:39/mile: 23.9%

Pace Zone: 6:40-6:59/mile: 15.7%

Pace Zone: 7:00-7:19/mile: 6.5%

Pace Zone: 7:20-7:39/mile: 2.2%

Pace Zone: 7:40-7:59/mile: 1.2%

Pace Zone: 8:40-8:59/mile: 2.2%