14-05-2015, 09:34 AM
Did the 5 k paced run targeting 19:30 or slightly faster today:
3:49 175 185
3:52 181 185
3:54 185 188
4:00 186 189
3:46 186 189
19:22
Jumped off for a quick start the first 1-200 meters then tried settling into a rhythm. I ran 2 laps on a 2,5 km track on asphalt. Fairly flat track, roughly speaking the first half I slight uphill and the last half slightly downhill, meaning
0-1,25 uphill
1,25 - 2,5 downhill
2,5 - 3,75 uphill
3,75 - 5 downhill
This impacts the lap speeds slightly, so think I managed fairly well towards my planned pace. However, I do realize that even this pace is tough for the 10K race, so the 38min target is out the window for now I guess!
3:49 175 185
3:52 181 185
3:54 185 188
4:00 186 189
3:46 186 189
19:22
Jumped off for a quick start the first 1-200 meters then tried settling into a rhythm. I ran 2 laps on a 2,5 km track on asphalt. Fairly flat track, roughly speaking the first half I slight uphill and the last half slightly downhill, meaning
0-1,25 uphill
1,25 - 2,5 downhill
2,5 - 3,75 uphill
3,75 - 5 downhill
This impacts the lap speeds slightly, so think I managed fairly well towards my planned pace. However, I do realize that even this pace is tough for the 10K race, so the 38min target is out the window for now I guess!