3000m NZ Nationals

A weekend away in Auckland for two races.  These were to be my last races for NZ and I really hoped I would do great.  I had trained so hard for Hobart and felt robbed when the weather and officials wreaked the race.  I will never know what the out come could have been now.  But we hoped to maintain my form and fitness for 4 more weeks to head up for the 3000m and the 20km Walks.

I flew up on Thursday night with the Athletics Team and shared a room with two lovely young ladies.  My head and heart was just not into it at all...in fact so badly that I got to the airport and realised I had left my GPS watch behind.  I have never raced with out it!!!  Friday was the 3000m.  I am not a sprinter and was not looking forward to this race.  I didnt think I would be up for a medal in this one and was really only doing it to make up numbers on the track.  My last judged 3000m was from two years ago.  Surely I had to be faster than then.  My only concern was my right leg had flared up again in the last week.  My hip and leg was annoying me and I had been to physio to try to sort it and strap it up.

My coach had flown over to watch.  He has 3 New Zealand walkers now and we were all entered.  We all lined up at 1.30pm, it was sunny and very humid.  The air was very thick and wet.  Everyone was ampid and ready.  The gun goes off and away we went.  Rosie was first off with Courtny in hot pursuit.  Next follows Kate and Alana.  I settle in behind Alana with the intention of just hanging back and trying to pick them off after 4 laps.  Lesley dropped back behind me and I felt comfortable in my spot.  As we went past our first km I glanced and the clock on the side of track and instantly knew I had made a HUGE mistake.  I had just passed Alana and was working my way on catching Kate.  I still had 4 more laps to go and I had just done my first km in under 5 mins!!!!  what was I thinking!  I have never walked a km in that time and now I had to hang on for 2 more km.  On the 6th lap I looked up on the big screen and saw Lesley bearing down on me fast.  She had picked up the pace and was taking off.  She passed me and then quickly went on to pass Kate.  I gained on Kate but could not keep the pace up and had to settle for 4th.  My finish time was 15:34  I had just given myself a one minute personal best...which over 3000m is huge!  As I finished the race I could feel my self feeling light headed so I found my way to the side of the track and sunk to my knees.  

Later that night my right leg was burning.  The nerve pain went down the side of my leg an into my foot.  I rolled on a tennis ball and tried self massage but it would not release.  

I spent Saturday with Kate, Courtney and Lesley at the Zoo.  It was a fun day, but I was struggling with my legs.  My calfs had gone tight and were hurting behind the knees and my right hamstring was so tight it would hurt going up and down stairs.  I was NOT looking forward to the 20km.

5 km fartlek

Last hard work out before NZ Nationals.  I was really hoping to do great on this one.  After the confidence boost on Sunday at the track I figured just one more good walk will set me up just nicely.  I was worried though, with this one being a fartlek.  My reason for worry is each time I do a short distance fartlek I bring on my pouring nose and it remains pouring for 2 - 3 days..............hmmmm first race is Friday.  But my coach is aware of this and seeing as he still put it in, I will do as I am told.

I pulled up to the track and struggled to get out of my car.  It was super WINDY!!  Great, there goes my producing a super duper time.  I went around and unlocked the rails and then during my warm up lap ...stop and lock the gates open as they were blowing across the track.

I started out .... the wind dropped a little for my first couple of km..... I felt chunky, stodgy and slow today.  Perhaps I had pushed harder than I thought on Sunday.  The wind picked up and I was struggling to keep on the track in places.  I punched hard into the wind for my fast 500's but for the slow I just let my self recover.

I hit stop on the watch and saw it was 27.38 (well I thought I had hit stop.. My watch shows me locking up and walking back to my car....lol) That's a great time but I knew I could have done much better.  Oh well, its done now.  I walked around and locked up the barrier arms and sure enough..........started sneezing and sneezing and sneezing....next thing...........and down pours the nose.  So here I sit with a box of tissues feeling miserable and know that I am stuck like this for two more days!!! oh JOY!

5 km fartlek

10km on the track

I needed a good workout.  I had a shabby week and just felt off.  As I had a walking group at 10am I figured I would make use of the track and just do the 10km.   Plus it would give me a chance to suss out my pace and keep on track.

I decided to skip the warm up and just get on with it.  So my first km I just eased into it and then tried to stay consistent from there.  I was not pushing hard but I was working.  I would guess about 85-90% effort.

About 6km some other arrived on the track - discus and sprinters.  The coach watched me for a few laps and called out that he cant run that fast and asked what I was doing per km.  I called back 5.44mins per km .... and I was feeling GREAT.  No hip pain and no toe pains.

As I rounded my last lap I decided to sprint the last 200m and that was an effort.    But I am really pleased that I did this as it was a GREAT walk and one that I needed.

Total time for the 10km was 57.13

10km on the track

12 km fartlek out and back atawhai

I went and saw bex this morning.  After taking a leap off the ladder earlier in the week, I landed heavy on my right leg and jarred my hip.  She strapped me up for the weekend with PINK Kensey tape.  I love this stuff.

I headed out for my 12km fartlek at 4.30pm, it was later in the day and pretty warm for an autumn day.  I had been drinking water during the day but I was pretty dry when I started out.  My first km was slow (for me) but I did start from cold and it does go up and down over rail way lines ... so that can add a few seconds I guess.  I was just not feeling it today and to feel that way in the first km is not a good omen for the rest of the walk.

I had a brief stop at 3km due to tummy discomfort but I managed to sort it and carry one.  I got to 5km in about 28.20 so I was relatively happy with that.  I turned at 6km and could feel my hip aching so I stopped briefly at 7km to stretch and that did make it feel better.  I carried on but was finding it hard to pick up for the fast 500's (they were avg about 2.44min)  I tried to pick up and push for the last couple but I was pretty done.  Not really sure what was going on here.  Just was not feeling it at all.

Total time 1.09.21

12 km fartlek

4 x 2km & 2 x 800 & 200

I have had a rough week.  Was meant to do a 15km fartlek on Tuesday but when I went to get changed after work, I was feeling so sick and also discovered I had left my GPS watch at home.  GREAT!  Feeling the way I did...........I went home.  But 3 hours later I was sulking at not completing my walk so I attacked my oven in stead........  Have I ever said "I HATE CLEANING OVENS".........  after an hour of cursing and swearing...I have a clean oven.

Today I was feeling better.  Two guys at work are away with tummy bug...so maybe mine is psychosomatic but today I do feel better.  So I figured I would do the track session.   4 x 2km and then 4 x 800 + 200

My first 2km was not too bad.  Under 11mins but I just wasnt feeling it.  When I finished the second 2km I had to do a quick sprint to the loo.......I had been burping lots on the last 400m and plus all the fluid I had been drinking was working its way through.  I gathered myself and headed back out but was slowing now.  I would still get to the first 200m in 1min but then slowed quickly from there.  My times for the rest of the walk were ok with one set hitting 11mins flat.

Next up were the 1km's  800 + 200   ugh.... my last 2km I could feel my hip flexor pulling.  It was getting sorer and sorer.  I ended up stopping after 2 of the 1kms..................funny thing is once I told my coach..he laughed...as he had changed my workout and I had forgotten..so I actually on had to complete 2km...which I had done.

data is below.  My heart rate was low showing my fitness is holding.  My attitude is not so much.  I am feeling a little over it all.

4 x 2km & 2 x 800 & 200 

20km out and back Monaco

I was meant to do this walk at 8am, but I woke up feeling ill and had terrible tummy pains.  Shane has had a cold for the last week that seems to be getting worse and I just felt yuck.  Headache and body chills, so I went back to bed and ended up sleeping until 10am.

I spent the rest of the day painting the windows out side.  We are nearly ready for real estate to come through and then put the house on the market......much excitement there.

So once I had finished I figured I was feeling better and would set out and get the 20km done.  Didnt really want to go upsetting the coach this close to NZ Nationals.  I took it easy and picked a pace that I felt was comfortable.  I was not pushing hard to maintain it and was ok with going through 5km at 30 mins and then 10km at 60mins.  I stopped briefly at the 10km to take on a good drink and to munch a sugar block.   Then I track off for home.  I did slow a little on the way home, but I was starting to feel tired and I was having some issues with my core.  I felt really weak tonight and started to feel the effect from about 15km on.

Total time 2.02.33 for an avg pace of 6.08 and avg heart rate of 147...nice and low  :)

20km out and back Monaco

3 x 2km & 2 x 800 + 200

I do not like these track sessions...but I know how beneficial they are.  My head is in a slightly better space at present and so I figured that I would try to nail this one.

First up I went out way too fast so my first 2km was too quick to what I had planned.  So I tried to settle it down a little on the next set.   It was a little slower but not my much.

Then wouldnt you know it.  The wind picked up....ALOT!  it was blowing across the track so you only got a small tail wind on one curve.  The rest was either head on or side on.....UGH.  This did slow me down.

Next up is the 2 lots of 800 + 200 but with the wind not abating I didnt think I could pick up the pace.   I was surprised by my overall Km time and then to go a little faster on the last one was a bonus.  Now to hope the coach is happy.  

5.19.9 + 5.18.7 = 10.38.6
5.22.6 + 5.23.7 = 10.46.3
5.29.3 + 5.30.6 = 10.59.9

4.12.7 + 1.00.2 = 5.12.9
4.11.6 + 0.57.0 = 5.08.6

3 x 2km & 2 x 800 +  200 

12km fartlek - atawhai

Its a cold, dank overcast day and it matches my mood.

With some drama's happening with my children over seas, I was not in the mood to walk or do anything today. My head and my heart were just not into it...but still I knew it had to be done and I also didnt feel like going round and round the track to do so either.

The walk its self was ok, my recoveries were a tad slow but I was deep in thought during these and trying to sort out the troubles. By the end of my walk my head was clearer and I had figured that there was nothing for me to sort and the kids would just have to suffer the consequences of their actions. Time for some life lessons to them.

My nose was still dripping and I had a dry cough that started bugging me on the return 6km, but other than that....all went well. Body felt fine

total time 1.08.49 .... not my fastest but I am still ok with that.

12km fartlek - atawhai

3km fartlek

This morning we got up early and headed out to Tahuna Beach. My walking group was helping set up and man the run leg of the Kids Weetbix Triathlon. We did this last year to and had such a good time. Cheering on the kids and helping them finish something is obviously pushing many way past their own comfort zones..is just amazing.

After this I had to zip away to the track and complete my 3km fartlek. I was meant to do this yesterday but my Mum came over for the afternoon and it is so rare that we get time like this. So I bumped the walk back a day. I am really glad I did and I feel I totally aced this walk today!

I started out and felt great. Style felt like it was flowing well and nothing felt stiff or sore. I was really pleased to see I passed through my first km in 5:01:3 (man if only I could do THAT for 19 more km...) next was the recovery and I did slow down but still felt good. I did push quite hard on this walk and am paying for it now that I am home as I have started to sneeze and my nose is now starting to run..............grrrrr....this is why I HATE doing speed work.

Here are my km splits

5:01:3

2:47:1 + 2:30:0 = 5:17:1

2:49.8 + 2:28.7 = 5:18:5

Total time of 15:37

3km fartlek

10km out and back monaco

I have had a rough week. Getting back from Hobart with a full blown migraine was not the most pleasant way to travel. Annoyingly it was such a bad one that I took my 24 hour allocation of medicine in 12 hours. By midnight shane decided I should go to hospital where I ended up on a drip and had 2 litres pumped into and many other pain killers. Turns out my kidneys had stopped working and I was extremely dehydrated. By morning they let me go home and it was later that night that the kidneys kicked into gear. So just because I finished the race didnt mean I had missed out succumbing to the extreme conditions.

So my coach altered my training to suit and I was told to head out and do a gentle 10km today. I really didnt know what to expect from my body but I set out with the full intention of taking it easy...................hmmmmmm I felt good, in fact ..I felt GREAT! So I pushed a little bit and my body responded. I was most surprised to get to the 5km in 28:55 then I turned back and just kept up the pace. Didnt push my self up Beatson Road but I did stretch out for the last km along the track home. It was probably naughty and I will no doubt be reprimanded by my coach...but my body just responded so well and I felt great.

so 10km in 59.07

10km out and back monaco

Sunderland endures sweltering contest

Sunderland endures sweltering contest

RACE WALKING 

Nelson Mail Monday 26/02/2012

Nelson’s Nyle Sunderland had to battle her Australian opposition and the sweltering Hobart  heat as Australia retained the Oceania Racewalking Trophy on Saturday.  Sunderland was part of the open New Zealand team competing against the Australian under-23s in the 20km event, the Australians eventually prevailing by 24 points to 22 to retain the trophy for another two years.  The hottest day in Hobart in 17 years had a significant bearing on performances,

with Saturday’s racing starting in 37 degrees Celsius.  Each team required points from both

male and female competitors, including three finishers per team who also had to be among the top five to gain points.  International rules stipulated that no drink station was available until the completion of a full lap, eliminating virtually half the field.  Competing over a 2km loop, athletes weren’t able to access water until 4km.  By 6km many top athletes, along with

two members of the New Zealand team, had dropped out due to the effects of heatstroke and dehydration.

The Kiwis still managed to pull out a gutsy performance, with Scott Nelson barely able to walk over the last 2km due to cramp in his groin, and Sunderland pulling out a strong recovery after nearly succumbing to the heat as she weaved back and forth across the track

at the 10km point.  The Oceania event also coincided with the 20km Olympic trail walk, with Jarad and Clare Tallent winning the men’s and women’s races respectively. Of the 40 walkers competing in the event, only 21 finished.  ‘‘I found this race to be a killer. I don’t

think I will ever again race in such extreme conditions,’’ said Sunderland, who eventually finished third in the Oceania Trophy event and eighth overall.  ‘‘I was very disappointed with my time. I was a good five minutes off [my] pace. I knew I was on form for another PB.

‘‘But when you look at how many didn’t finish this race, you start to be extremely pleased that you hang on to cross the finish.  ‘‘My coach informed me after the race that at the 10km point, he saw my distress and my weaving and was about to intervene and pull me from the race. It  was only the fact that during the 11km I had increased my kilometre time by 40secs that he knew I had somehow come right, which was due to the sea breeze coming up and the sun setting. ‘‘From that point on in the race, I started clawing back some time and positions.’’

20km NZ vs Au

The Hobart 20km NZ vs AU Road walk.

Due to an abnormality in the weather, there was a hot wind blowing down from the Desert and across on to Hobart. This produced Hobarts hottest day in 17 years! It touched 38 degs just before the start of our race.

We had all made sure we had hydrated well and had spent the afternoon in our motel room away from the heat. I had also decided to start eating some of my electrolyte jells and sugar blocks as I knew that the conditions were going to make this a very hard race to complete.

We made our way over to the check in and then milled like sheep under the trees in the middle of the road. You could spot the elite walkers a mile away.....they were the ones wearing Ice Vests and sitting in ice water pools. Plus they kind of had an air of grander about them too or maybe that was just me being a little awe struck.

The Course was a 2km loop with the start finish being about half way. Heading off from the start the first aid station was the food and special drinks table – approx 400m away from the start. You then went up a small rise and around into a dead end for the turn. Heading back the water station would be set up opposite the aid station. You then carried on down to pass next to the start and then on and around in front of the cafes and restaurants to the next turn point after the turn point you came back past the restaurants again and here they had a sponge station. If you timed it right you could get two sponges and then you round the corner and back to the start finish.

We all line up for the start. We seeded ourselves on the start line and the gun goes and we are off. My instructions from my coach was to be very conservative for the first 10km and then pick it up from there. With the temperature at the start of the race 37.6 degs it was a matter of race smart. I felt great at the start off and felt that I had picked a nice pace. It felt easy and within 400m there was only 3 of us at the back ... the main pack had pulled away and left us. As I completed the first lap (2km) and I saw that I had done 11mins, I knew then that it was way too fast and that I may end up paying for that. Normally I would think that time was too slow but in this heat...it was too fast. All ready two had dropped back behind me. As we came up to the aid station I could see there were problems ... no one seemed ready for us. All I wanted was just water but there was no water there and my pre mix bottles had been mixed up. I came around to pass where we were told the water station would be to find it had not been set up yet. This would mean an further 2km in this heat before any of us could get water again. We rounded the second lap and my time had dropped dramatically, I was down to 12mins now. I got my special drink passed to me at the station and then came back around and picked up my first water. The heat was intense and I could feel my shoulders burning and my legs were getting heavier and heavier. I came back around for the 6km and took on both special drink and water again. It was here that I say my NZ team mate laying on the side of the track and then not much further on a number more of Australian and international walkers. As I passed next to the start finish I saw our NZ Male Mike Parker off the course. I was to later find out that the 6km marker was the point were most of those that didn’t finish ended their walks, all succumbing to lack of water and the heat. At the 8km mark the Australian girl Alegra passed me, and I was in no shape to chase so I had to sit back and just watch her go. It was a heart breaking moment as I knew in normal race conditions I would not have let that happen. I continued on but I was starting to really struggle, as I came back up to cross for my 10^th km, I was starting to wilt badly. I was down to nearly 7min kms and was weaving across the course, at one stage tripping on the centre cones. My coach was watching me very closely and had decided he was going to pull me off the course once I passed back near him. The saving grace for me was at the 10km point a breeze picked up from off the sea and suddenly cooled things down....temp dropped about 5 degs and I am guessing the special drinks I had made up were starting to take effect because my 11^th km I picked up my pace and was looking better. Each lap I was picking up my pace and as the race progressed and the temperatures dropped, I got stronger and felt better. I started gaining 40 secs per lap on my one remaining NZ team mate. But best of all, I was gaining ground fast on the Australian. By 16km I had caught and passed Alegra and was gaining ground on Rosie (NZ team mate) not that I was racing her but I was using it as a challenge to keep me going. After using all my mental will and determination to push though the 8 – 10km marks I had to have something to keep me focused. Hearing that bell to signal just one more lap ...never sounded so good!!! I picked up the pace as best as I could and pushed hard to finish. I desperately wanted to be under 2 hours but sadly that was not to be today. I was close though. For as much as I am disappointed in my time, I take comfort in the fact that EVERYONE was 5min – 10mins off their times.

After the race we lined up and were presented silver medals for the NZ vs Au race. This was awesome as it was unexpected. I then spent a good portion of the evening consoling our team member who had pulled out after succumbing to the heat and lack of water. It was heart wrenching for her and to have not had the support of her coach made it even worse. I must admit to being bitterly disappointed in her coach for not being supportive of his walker in her time of distress. I can only hope that she has taken the experience of this race and moved on. You only have to look at the results and see that over HALF the field did not finish! This is including some top international experienced walkers. With some being taken away by ambulance.

So my time was 2:00:56 I now have 3 weeks til nationals were I feel I must pull out a good time to redeem myself. Looking at my data it is interesting to see the negative splits - those kick downs really work!

This race was sadly marred by the shocking organisation of the water table. I realise that there is a rule about no water on the first lap but surely on the hottest day in 17 years they could have excused that and plus it doesn’t take a math whizz to work out that it will be 4 km until anyone could take on any water. There should have been TWO water stations and the sponges.

20km NZ vs Au

5km around the block

Last walk before Hobart.

Not much to say about this one....was not a great walk.

Stupid Rain, stupid slippery road, stupid old slippery shoes.......just stupid.

Its done now..........so its back to the ice pack and heat pack...........GREAT!

Fly out at 11am .... should be an epic weekend. Will let you know.

5km around the block

10 km out an back atawhai

Tonight it was a 10km walk. I had just received my NZ uniform and I was going to test out my shorts. These are the shortest shorts I have ever tried to wear. So I put my skins on under them and tried to get used of them. Well a dual layer of material was NOT comfortable! Tomorrow I will try them out with just the shorts and see how badly my legs rub.

Plus it was a test of my hip. It was just a spasm of the muscle but it still hurt and annoyed me. I had no idea of what pace I was to walk tonight, but I felt pretty good and just thought I would wing it and walk to how my hip felt.

I had a couple of sharp twinges but nothing major or lasting. Most twinges were able to be sorted with a posture shift. I felt good and strong and looking back through my data I sort of did a kick down.

total time 58.14

10 km out an back atawhai

800 + 200 x 7

I felt awful this morning. I have had a flemmy throat for two days and just felt crumby. But I knew that this walk had to be done.

I had planned to take a little easier than last week as I really didnt want to end up with a runny nose as well.

I started out and felt ok, I was breathing pretty hard and having to swallow thick crud. I had company at the track today. A runner came down and was doing 3km, 2km and 1km...well thats what it looked like. When he was on a lap recovering I was able to catch him and pass him and he would laugh and say he has never yet been passed by a walker. Lol

About 4km I was having great trouble with my breathing...only due to my throat being so fully of crud and my lungs were feeling thick. I started coughing as I was walking but I carried on and continued my walk. My legs never felt tired and I was happy enough with how things went.

4.08.1+1.00.5= 5.08.6

4.07.3+1.00.5= 5.07.8

4.07.9+0.59.5= 5.07.4

4.13.5+1.01.8= 5.15.3

4.16.6+1.01.6= 5.18.2

4.16.9+1.00.9= 5.17.8

4.16.6+0.59.0= 5.15.6

800 + 200 x 7

16km out and back

After getting up and down, up and down repeatedly yesterday while painting the wee thin stripe around our house....my hamstrings were very sore and tight!! Plus with having 16km to walk today...it was going to be a painful walk. But as luck would have it...not so bad in the end.

I filled up my drink bottles and headed off up the track. I was ticking along nicely and enjoying the day. Overcast and 20degs...nice. I had my long sleeve top on as it was meant to rain but I had to take it off half way through the walk. At 8km I stopped briefly to take my top off and tie around my waist and to stretch my hammy out. Then it was pick up the pace again and head for home. By 13km ...even though I felt fine and still felt I had plenty in my legs, my tank ran dry and I suddenly felt very heavy and my times slowed up. I was on the up hill part anyway but I just dragged my self up the next two km. The lack of food and lack of enough water took its toll. Nothing major, no injury or anything like that. I just went heavy and slowed up.

Picked up the pace alot on the last km - downhill to home. Total time for 16km was 1.37.34

Plus today is Valentines Day here in NZ and its also our 9th Wedding Anniversary too.

16km out and back

5 x 2km with 2 min rest

I got up early and went to the track to do this before my group of walkers arrived for drills and training. I am NOT a morning person, so I hated being out there at 8.30 am.

My right glute was still sore this morning plus my whole body was aching abit after the entire day of scrubbing ceilings! My poor shoulder and back are both telling me they had done enough. I started out and just picked a pace that I was happy with. I was not pushing hard just tinkering along. I was not particularly worried about my times for today, I just wanted to get this done.

I stayed fairly consistent and strong for most of this walk. Pace dropped off a little towards the end as my glutes started to fatigue and I had little left in them.

so here are my two km splits.

11.05.2

11.06.7

11.13.2

11.13.1

11.11.1

I am happy with that.

5 x 2km with 2 min rest

10km out and back

Its a funny day to day. Its over cast and every now and then it will try to rain, the wind will pick up and bluster for a bit. Then next thing, its sunny and very muggy.

My nose has finally stopped running. I ended up with exercise induced rhinits. I get this when ever I exert myself too much and it normally lasts between two and three days. It annoys the hell out of me when it happens, as it is not like a normal runny nose. This is like someone has turned a hose on and it just pours......NO MATTER HOW MUCH YOU BLOW.

So I bumped this walk back a day, so that I could breath while out. I had Bex this morning and we are both very happy with how the body is holding up. My only niggly spot is the peroneal tendon on each leg. Running my fingers along the tendon it feels like a row of peas......all lumpy and it is rather sore. So Bex gave it a good massage today and I will continue twice daily to ease it.

The walk itself went well. I was cruising along, it was a little windy and twice it started to rain. So I pushed a little bit on the way home as I was getting cold.

total time 1:00:07

10km out and back

800 + 200 x 5

This was a fantastic workout. My glute pain had settled - probably pulled a little due to all the squatting down while painting. I got down to the track and unlocked the rails, then did a 400m warmup.

My first 800m I decided to not push too hard as I wanted to try for some good speeds for the total 5. I would stop for 30secs and then really push hard for the 200m.

My body held together well, with no glute pain during the whole walk. I did have one dizzy spell but I managed to get through that with out stopping. I felt strong the whole walk and didnt feel too out of breath.

here are my km splits. Each has 30secs between 800m & 200m and then a 2min recovery.

4.07.1 + .59.5 = 5.06.6

4.04.4 + .58.2 = 5.02.6

4.04.0 + .57.0 = 5.01.0

4.05.0 + .56.7 = 5.01.7

4.06.0 + .54.7 = 5.00.7

800 + 200 x 5

12 km Fartlek

The blog has been a little quiet this week. I did do a 15km out and back on Weds. Nothing exciting to report.

Today I had a 12km fartlek and I was very apprehensive about doing this one. After an incident on Tuesday at the track I was nervous to push my self again, but my coach had told me that it was ok to stop and start again and so I just decided that I would do just that if I needed too.

I started out and I felt really good and strong. It was nice to have a rest day before a speed session. It wasn't planned but my mum was over from Blenheim and I really wanted to see her, so I bumped my speed session a day. My first km was a good speed and then my recovery 500m felt quite slow but the time said it wasn't. 2:52!! and it carried on like this for a wee while.

I did stop at 4km, 6km and 10km. I needed to drink and also to gather myself. But I didn't stop for too long. I went through 5km in 27:08 and 10km in 54.58 (huge pb) and finished up the whole walk in 1:06:01

I would have to say this is probably my strongest walk yet.

data below

12 km Fartlek