19-05-2019, 05:03 PM
Hi TheEd
Completed the race this morning, my official time was 48:59 and so I'm reasonably pleased with that. I found the pace a bit difficult to judge at the start as I've found before, so the first km was quicker than planned but after that I settled into a good rhythm. Wasn't able to pick the pace up as I'd hoped in the second half unfortunately, it was there in the legs but not the lungs. Combination of the altitude (2,550m) and the early start I think. Also wonder if I was a little tired as the HR was a bit on the low side for the perceived effort.
Splits were as follows:
KM / time / Av HR
1 / 4:35 / 154
2 / 4:54 / 161
3 / 4:49 / 162
4 / 4:56 / 163
5 / 4:52 / 160
6 / 4:55 / 162
7 / 4:53 / 161
8 / 4:57 / 161
9 / 4:49 / 165
10 / 4:43 / 166
Time according to GPS watch 48:36 (it agreed with all the km markers on the button from start to finish, so not sure why the difference between this and the official time).
I did a bit of research on the effect of altitude on performance, which varies but the information I found suggests the altitude here will likely affect my race pace by between 10 and 20 seconds per km over a 10km race. So the above should equate to 46-47mins at sea level - a definite improvement over my last 10k race in 2014, which was at sea level in 48:20.
Just to say, many thanks for all your help and encouragement with the programme so far, and I look forward to getting stuck back in soon to push for further improvements! I am hoping to have a holiday back in the UK over the summer, so hope to enter another race or two for then.
cheers
Completed the race this morning, my official time was 48:59 and so I'm reasonably pleased with that. I found the pace a bit difficult to judge at the start as I've found before, so the first km was quicker than planned but after that I settled into a good rhythm. Wasn't able to pick the pace up as I'd hoped in the second half unfortunately, it was there in the legs but not the lungs. Combination of the altitude (2,550m) and the early start I think. Also wonder if I was a little tired as the HR was a bit on the low side for the perceived effort.
Splits were as follows:
KM / time / Av HR
1 / 4:35 / 154
2 / 4:54 / 161
3 / 4:49 / 162
4 / 4:56 / 163
5 / 4:52 / 160
6 / 4:55 / 162
7 / 4:53 / 161
8 / 4:57 / 161
9 / 4:49 / 165
10 / 4:43 / 166
Time according to GPS watch 48:36 (it agreed with all the km markers on the button from start to finish, so not sure why the difference between this and the official time).
I did a bit of research on the effect of altitude on performance, which varies but the information I found suggests the altitude here will likely affect my race pace by between 10 and 20 seconds per km over a 10km race. So the above should equate to 46-47mins at sea level - a definite improvement over my last 10k race in 2014, which was at sea level in 48:20.
Just to say, many thanks for all your help and encouragement with the programme so far, and I look forward to getting stuck back in soon to push for further improvements! I am hoping to have a holiday back in the UK over the summer, so hope to enter another race or two for then.
cheers