RHR 40 results in 22.06 5k track SB

Some good resting heart rates this week, including an equal all time best of 40. So headed to Masters on Thursday night;
ran a 5000m in 22min 06 HR 186 at end.
1k splits; 3.44/4.24/5.02/4.22/4.34.
ran with Bjorn for first 800m (2.57), then backed off a bit but still went through 1k in 3.44, had a bad patch from 2k to 3k, after splitting 2k in 8.08, but held it together in the last 2k, with a last 200m of 41 secs to finish off. Its a 23 second improvement on what I did a few months ago in April a few weeks after the Mona camp, and only 17 seconds off my 2004 track PB of 21.49, but well outside my road best of 19.32 in 1998, en route to my 10k PB of 41.01.

So some pleasing improvement, and if I had started a little more conservatively and/or ran the 2-3k section a bit harder then probably would have knocked off the soft 21.49, so nice to see the momentum confirmed...I like track racing cos you can monitor your time every 400m, my slowest lap was 2.03 (400m), but was holding onto about 1.52's most of the way...Going into the race I was hoping for sub 23, and with a vague race plan of trying to hold onto 1.35-1.50's...
Mildly disappointed I didn't crack 22, but at 3k (13.10) I was thinking maybe 22.30, so glad I finished off the last 2k reasonably well.
short on time again this week, so keen to get home...
had plans for other sessions, but just couldnt get to them, traffic controlled for a WAMC race on Sunday first time ever so another non-racing milestone which I really enjoyed, hope to do that again sometime...planned a long run on sunday arvo, but ran out of time again...

So trainingwise I'd say that was a D- week (basically a no training week), but the 5k run very pleasing and that and the RHR's suggests I should be able to attack the Perth half well, if I can just string together some decent sessions, and hopefully see some sub 1.50 action, maybe even threaten my 1.41 PB...
Maybe this time...
been listening to total classic pop/glam/melodic metal Whitecross love on the line from 1987,Grave Forsakens new thrash album Fight to the death, Royal anguish :Mysterion which is unblack metal..., and two old classics from 1990 pop metal Final Axe with the axe of the apostles (Stryper drummer Robert Sweet carving it up), and one of the greatest speed metal albums of all time from 1990; Deliverance: Weapons of our warfare (was in the top 3 MTV tunes for 12 weeks in a row of airplay when it came out in 1990, and in top 10 video tunes of all time for one of the Metallica blokes.)...WOOW is awesome...also picked up a Mortification Scrolls of the Megilloth t-shirt, and basically despite losing hot water for 5 days, and a busy week, have a lot to build on here, feeling a whole lot more positive about a lot of things...