10k & 21k training

[Vaidas]

Hello TheEd.

Another quality workout done, and here are the results:
9. Wednesday - Easy run of 30:27.9 (5.43 km). Av.pace: 5:36, av.HR: 145 bpm. + 45min swim (1.4k).
10. Thursday - Easy run of 60:00.9 (10.30 km). Av.pace: 5:50, av.HR: 149 bpm.
11. Friday - Rest day: 63min swim (2k).
12. Saturday - 10k TT -> 44:55.3, av.pace: 4:29.5, av.HR: 178 bpm:
1 -> 4:32.5 [164 bpm];
2 -> 4:30.3 [172 bpm];
3 -> 4:29.4 [174 bpm];
4 -> 4:24.6 [179 bpm];
5 -> 4:27.9 [178 bpm];
6 -> 4:32.5 [180 bpm];
7 -> 4:31.5 [182 bpm];
8 -> 4:28.7 [183 bpm];
9 -> 4:26.8 [185 bpm];
10 -> 4:31.2 [185 bpm];

Since I didn't hear from you I opted for a 10k TT. It felt really good all the way even though it was moderatly hot day. I will try to make it sub 1:35:00.0 for the half-marathon in a week.

All the best,
Vaidas